A little less weak and a little more useful.....A lifting odyssey

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Spiderdan		Sunday	20-02-2012 @ 07:52
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	No real training, just popped out for a walk for a couple of hours then had 4 hours of dance practice in the afternoon. Was good fun. Sleep was rubbish Sunday night, feel tired and beaten up today....will have to see how it goes later on.
Spiderdan		Illness	21-02-2012 @ 11:47
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Felt like ass yesterday, too tired, weak and sore to train. Feeling a little better today but not right, energy levels have bottomed out. Will head up tonight to get some blood flow going but not gonna push it. 2nd/3rd Illness in a month....no idea why my body is being put through the ringer recently conisdering I havent been Ill for several years before this but somethings not quite right.
fctilidie		...	24-02-2012 @ 08:24
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Hope you are back to 100% soon matey.
Spiderdan		...	24-02-2012 @ 12:40
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	fctilidie said:Hope you are back to 100% soon matey. Im getting there, its just much slower this time round.
Spiderdan		Thursday	24-02-2012 @ 12:48
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Went back for the first session this week. Squat - Safety bar - 70kg x 8, 80kg x 8, 90kg x 8 Hips felt a little beaten up not too bad considering. Squat - Wide,Box, parallel - 80kg for lots of triples, 100kg for lots of triples. Not particularly fast but form wasnt bad, getting more adductor involvement and really feeling it in the hips. Press - 62kg triples alternated with Ring pull ups - 5's-6's Pressing felt really heavy, shoulder felt weak, elbow a bit dodgy, didnt fail any but this was the worst exercise of the session. Pull ups okay. Overall Wasnt really pleased with the session, lacked any sort of intensity or drive. Felt really tired afterwards, will just keep going through the motions until it clicks and I can get my head back in it. Need lots of sleep.
Spiderdan		Friday	24-02-2012 @ 19:58
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Keep going, was mega tired in the morning but got to the gym regardless. Squats - Warm up - finished high bar with 100kg x 5 Tried out a few different foot positions and bar positions felt alright, hips better than yesterday. pull - Trap bar - 200kg x 2 singles 160kg x 3 x 5 Pretty good used the bar with slightly higher handles but all the reps I did felt strong. Might have had 215-220 in me on this bar so pretty happy. Press - Log incline bench 80kg x 3, 2 Shoulder felt a bit ropey so didnt push it too much. Overall Did random pull ups and TRX face pulls through out the session. Could have pushed the intensity a bit more today but slowly does it, I'll only regret it if I go Silly too soon.
Spiderdan		Saturday	25-02-2012 @ 13:42
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	After a good 10 hr sleep or so I think im back. Squat - High bar - 80kg x 5, 90kg x 5, 100kg x 5 Legs a little tight but after I got warmed up it was fine. Pull - Deadlift, beltless Double over - up to 160kg for 1 single Just practice really, although did attmept a econd single at 160kg and my back went a little. Its still not recovered maybe three days in a row was too much for it. Press - Push, axel - up to 85kg for some singles Nothing to write home about fairly comfortable. Conditioning - Prowler 30m x 2 -vertical and low handles - about 5-6 rounds with +40kg. Brutal, had some mild prowler flu afterwards took me a while to get over that. Overall Think im recovered now, felt I could have thrown some more intensity at it today although quite whether my lower back would have been happy about it I dont know.
Spiderdan		Sunday & Monday	28-02-2012 @ 07:46
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Had a dodgy turn sunday morning, felt pretty bad, managed to clear it though and head out for a 2.5 hr walk. Monday - Shorter session today as I've only got Mon-thurs this week as I've got a dance comp this weekend. Squat - Safety Bar - 80kg x 8, 90kg x 8, 100kg x 8 Fairly comfortable, knees felt a little dodgy until I warmed up, will have to keep an eye on it Squat - Parallel, Box - 140kg x 3,2,2 and then 150kg x 1 Think im slowly getting it, shin angle is staying vertical, im satying more upright, just got to work a little on the control in the final stages of descent. Quad Superset - Splits Squats (15) / Poliquin step ups - 12.5kg DBs on split squats Tough upped the weight only due to the fact I didnt do my hamstring work. Overall Was nice not being destroyed today still a tough session though. Training Deadlifts/back tuesday Log/shoulders wednesday Squats/hams Thursday
Spiderdan		Tuesday	28-02-2012 @ 19:57
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Legs a little sore going into the session but not bad. Squat - High bar - up to 140kg for a single Think this is the heaviest Ive gone high bar without a belt and core didnt feel weak, hips letting me down a little (bit too much quad) but not surprising. Deadlift - Snatch grip, double over - upto 145kg x 3 then 3 singles Was mindful of my lower back and grip wasnt feeling the strongest, reps fairly comfortable though. Back Superset - ring pull ups(6) /w 3 second descent + Fatgrip DB rows - 5 sets Used 27.5kg on DBs and +8kg or +13kg on chins. Grip got fried pretty quickly making the chins hard, just keep plugging away though. pull - TRX facepull /rows - BW Locked my legs out this time making it harder, feels like im getting some good work for the rear delts and external rotators. Overall Definitely feel like im missing some heavy back work, might have to address that in the next phase, guess im just gonna have to keep pushing with th elower back to see how far i can get.
Spiderdan		Wednesday	01-03-2012 @ 07:52
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Day 3 Press - Log, one motions - up to 75kg for 10-15 singles Was meant to be a 3RM but spannered the technique on the first two reps so just carried on with singles. Once I got it right it was fairly comfortable and I made me realise I could have done it. Remember - dont rush the transition and use the elbows. Press - Barbell, strict - up to 65kg x 7 or 8 + 1 Lost count half way so did a Rest pause rep to make sure. Shoulders feeling good. Conditioning - Circuit Dips, AB wheel, Trx Face pulls, squats(85kg) - 3 rounds, first three exercises to failure, squats 10. Very tough, was wiped at the end of these. Overall Did about 50 pull ups over the session too. Shame I got the log wrong today but I have learnt something so thats good. Need to learn to push jerk it though.
Spiderdan		Thursday	02-03-2012 @ 07:39
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Final day before 3 days off for dancing competition Squat - SSB - Upto 105kg x 5 Legs feeling a little tired so as this was a warm up I didnt push it anymore. Felt some good ab activation though. Squat - Box, Parallel, wide - up to 105kg for sets of 3-5 (didnt count number of sets) Think this was one of my best attempts at box squatting, learnt to jar my knees out before I start to descend and that really fired up hips. Stopped when it was getting a bit slow but hapy overall. Ham Superset - DB RDLs(12)/GHR (12) - 4 rounds 32.5kg DBs Fairly comfortable so it actually makes me wonder if my glutes are over taking the work a bit too much and understimulating the hamstrings. Will have a look next time. Overall Did a tonne of pull ups in between sets as well. Was going to do prowler work but thought I was goig dancing so I couldnt be bothered. Ended up not going because GFs car broke down. Ah well, I'll be a little more rested up for Saturday.
fctilidie		...	02-03-2012 @ 08:05
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Strong sessions as usual
Spiderdan		...	05-03-2012 @ 08:59
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	fctilidie said:Strong sessions as usual Cheers fella, still got a way to catch up with you though!
Spiderdan		Comp Recap	05-03-2012 @ 09:54
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	So had our dancing comp at the weekend. The individual members of team put in strong performances and we took home quite a few trophies and we had a very controversial disqualication. We won the team category which was cool as we beat the team that beat us last year. A very long day but well worth while
Spiderdan		Monday	06-03-2012 @ 07:47
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	First Day back after 3 off training. Squat - High bar, beltless up to 130kg x 1 single Hips felt a little tight so I think depth suffered a little but wasnt too bad. Squat - Box, Beltless up to 152.5kg x 2 singles Little bit ugly on the heaviest weight, walking it out and going wide with my stance is not that comfortable and I lose a bit of tightness in the upper body. Ham Tri Set - Goodmorning x8 (50kg+chains) / GHR x10 (+2 notches) / glute hypers x 15 (30kg) - 4 rounds Felt a little easy to be honest, think my glutes are overtaking the Hams, need to work on that. Quad Superset - Split Squats x 15 (12.5kg DBs) / Poliquin step ups (BW) - 3 rounds Felt like it was a bit easier as well, step ups whilst tough I actually managed 5-6 in a row on a couple of the rounds Overall Not bad for first session back nothing special though. Not feeling particularly amazing about the sessions at the moment. Im working hard but not finishing the sessions feeling awesome. I'll look at it

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