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2021 - More cowbell

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IrishMarcIcon...06-08-2021 @ 13:58 
no really Irish
Member 1196, 5907 posts
SQ 312, BP 230, DL 315
857.0 kgs @ 114kgs UnEq
Friday 6-8-2021

Shoulder conditioning

Deadlift

60
100
140
180
220 x 3
240
260
280 x 2 - missed third as didn't want to pull through since back still smoked
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3

Bench unrack and 5 sec hold

160 x 5
160 x 5
160 x 5

Bench press

140 x 8
140 x 8
140 x 8
160 x 1
180 x 1
200 x 1

All issue free more or less. Good place to start next block of training
IrishMarcIcon...01-09-2021 @ 21:54 
no really Irish
Member 1196, 5907 posts
SQ 312, BP 230, DL 315
857.0 kgs @ 114kgs UnEq
Monday 30-8-2021

Squat

60
100
140
180
220
240
260
210 x 6
210 x 6

Heel drop

20cm 15kg x 10 EL
25cm 15kg x 10 EL
25cm 15kg x 10 EL
IrishMarcIcon...01-09-2021 @ 21:57 
no really Irish
Member 1196, 5907 posts
SQ 312, BP 230, DL 315
857.0 kgs @ 114kgs UnEq
Tuesday 31-8-2021

Deadlift

70
120
170
210
250
290
310
315 (+5kg PB)

RDL (pause at sticking point)

170 x 8
170 x 8
170 x 8
IrishMarcIcon...01-09-2021 @ 22:00 
no really Irish
Member 1196, 5907 posts
SQ 312, BP 230, DL 315
857.0 kgs @ 114kgs UnEq
NOTE - this session last week I managed

bench

180 x 9
180 x 9
180 x 8

Which is a PB for flat sets at 180, but I was training too heavy and overloading shoulder so changing the program from this week

1-9-2021

Bench press - unrack and hold for 5 sec, perform full rep after 3rd hold, hold a top

60 x 3 + 1 press
100 x 3 + 1 press
140 x 3 + 1 press
160 x 3 + 1 press
180 x 3 + 1 press
200 x 3 + 1 press

Bench press - slow eccentric, controlled press to unload rotator cuff

160 x 8
160 x 8
160 x 8

Bench row - slow lower

60 x 10
80 x 10
80 x 10
80 x 10

Incline press

60 x 8
60 x 8
60 x 8
100 x 2 - just testing the waters

Chin up controlled

bw x 3
bw x 2
bw x 1
IrishMarcIcon...04-09-2021 @ 15:20 
no really Irish
Member 1196, 5907 posts
SQ 312, BP 230, DL 315
857.0 kgs @ 114kgs UnEq
Thursday 4-9-2021

Pause Squat

60
100
140
180
210
230 x 3

Squat

190 x 6
190 x 6
190 x 6

Heel drop

35cm, 5kg x 6 EL
35cm, 5kg x 6 EL
40cm, 5kg x 3 EL - PB for depth
IrishMarcIcon...04-09-2021 @ 15:23 
no really Irish
Member 1196, 5907 posts
SQ 312, BP 230, DL 315
857.0 kgs @ 114kgs UnEq
Friday 3-9-2021

Pause deadlift

70
120
170
210
250
270 - no straps heaviest so far
290 x 2 - fail on 3, paused too long
290 x 1

Deadlift

230 x 6
230 x 6

Bench unrack and hold, +1 paused rep on 3rd

60 x 3 + 1
100 x 3 + 1
140 x 3 + 1
160 x 3 + 1
180 x 3 + 1
200 x 3 + 1

Bench press

160 x 8
160 x 8
160 x 8

Bench row

60 x 10
80 x 10
80 x 10
80 x 10

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