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An 'Average' comeback

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MJW1989IconAn 'Average' comeback13-11-2016 @ 20:07 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Lifting has been far to sporadic in the previous couple of years, as such my strength has taken rather a nose dive, so its time to stage a comeback, whether that involves a return to the platform who knows....
MJW1989Icon13/11/16 - Bench Session13-11-2016 @ 20:14 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Decided I should make a return to Sugden, and where better to start than a bench session with the beast aka hothornet24 (amongst other things).

I followed his 5/3/1 session (as program wise I'm largely flitting between 5x5 & 5x3)

1) Bench
W/U 20x10, 50,60,70,80 x 5
W/S 95x3, 110x3, 120x5 Happy - wasn't expecting that!

2) Bench - 95 x 8/8/8/8/11

3) D/B Bench - 5x10 with 20's

Football tomorrow, but next session Tuesday, hopefully starting Sugden again will conincide with an increase in strength...
hothornet24Icon...13-11-2016 @ 20:23 
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the banter has started
Member 4515, 594 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 129.5kgs UnEq
Great to see you back mate :-)

And super benching today!!!!
FinchIcon...14-11-2016 @ 14:54 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
Two things bother me about this Mark:

1). Your following Horny's program! Surely he'll be changing this program every second Thursday.

2). Football... Football? Have you outgrown the young farmers?
MJW1989Icon...14-11-2016 @ 21:49 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Haha thought it wouldn't be long before you commented Ian, good to see my log will have at least two readers now.

Can't argue with 1) although think he has ran 5/3/1 for a couple of months now, likely a record, working though to be fair to him, I need to get my backside in gear and get some consistency and structure back to my training.

On 2) unfortunately yes, time is limited and I'm getting a bit old for it now, so retired, although remain as trustee. On the football front sounds more exciting than it is, play with guys from work twice a month and then when we play against other people it's solicitors etc so mainly a group of guys somewhat past their peak fitness (including me) running round for an hour playing 5 aside. Enjoyable all the same.
FinchIcon...14-11-2016 @ 22:47 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
You can't be any older than about 28!
MJW1989Icon..,15-11-2016 @ 23:06 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Haha cheeky sod im only 27 this year. Generally that's retirement age where you become an associate.

No training tonight either a mates team were a man short so called me, obviously times were hard, so football again. Back to training tomorrow.
MJW1989Icon16/11/16 - Deadlifts16-11-2016 @ 22:06 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
I have been neglecting deadlifts lately, largely to try and bring my squat back up to par, strangely my squat has fallen off a cliff yet my deadlift remains fairly solid (a fair way off my best though)

1) Deadlifts
W/U 70x5/5, 100x5, 130x5, 160x3
W/S (Belt on) 180x3, 200x3, 180x5 - all fairly comfortable, set up is a little off but nothing serious.

2) Cable Rows - 60kg 4x12

After seeing Mark & James trying out their shirts at the farm I would like to say I'm eager going to give it a go to give them a run for their money, but after trying one of James shirts that was apparently a few sizes to big, being in pain and being unable to get 150kg anywhere close to my chest I will give it a miss.

Initial lifting targets are get my deadlift back to 240-250 (ideally for a double) and pause bench somewhere around 140-150, the former will be somewhat quicker to achieve I think! Squat wise see what happens, eventually it will sort itself out, hopefully...
MJW1989Icon17/11/16 - Bench19-11-2016 @ 21:21 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Fairly solid bench session on Thursday, benching is starting to feel good again.

1) Paused Bench
W/U 20x10, 50,70,85x5 100x3
W/S 5x3 @ 115

2) Military Press 3x10 @ 50

3) Tricep Dips 4x12
MJW1989Icon19/11/1619-11-2016 @ 21:27 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Brief squat session today, rushed a little as wanted to catch the last 30 minutes of the Utd game, wish I hadnt now.

1) Squats
W/U (All Beltless) 20x20, 60,80,100x5 120,135x3 150x2
W/S (Belt on) 3x3 @ 165

2) Pin Squats (Unrack and decend as normal then rest weight on pins)
- Pins set so squat was approx just below parallel.
- 5x1 @ 140 - Think these are a work in progress, but definitely think they are useful.
hothornet24Icon...20-11-2016 @ 07:05 
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the banter has started
Member 4515, 594 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 129.5kgs UnEq
Oh no!!!! Not pin squats again ;-(
MJW1989Icon20/11/1620-11-2016 @ 20:35 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Visited my parents today in Mablethorpe so wasnt planning on training after all the driving etc. but got back and felt okay so decided on a quick bench session.

1) D/B Bench (S/S with NGP)
25'sx10, 35'sx8
W/S 45's 4x5, then got greedy loaded it up to 50kg's for the last set.... only got 3.
Finished with 5x10 @ 30's

2) NGP (Neutral Grip Pull Ups) 12 x 3

Nothing spectacular but if I am going to fill out the 105's again I have got to gain some more lean muscle!
MJW1989Icon24/11/16 - Bench26-11-2016 @ 10:01 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
1) Paused Bench
W/U 20x10, 50,70,90x5, 105x3
W/S 5x3 @ 117.5kg

2) Football bar ohd press - 4x10 @ 50
MJW1989Icon25/11/16 - Squats & Deadlifts at the Farm26-11-2016 @ 10:09 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Enjoyable session with the guys from the off, after the return of Grant, and more importantly Stewarts leotard inevitably we were sympathetic that Mr Gates had spent a year moaning about his missing leotard and that there might be an atmosphere......

Well not quite, the piss taking commenced early, and will hopefully continue until it gets old, so will go on until sometime next year haha.

Anyway, onto the training.

1) Squats - didnt really have a plan, thought as I have the good bars to use I would work up to a decent triple.

W/U 20, 60 x10, 80,100 x 5, 120,140 x 3
W/S (Belt on) 160x3, 170x3 - It didnt feel brilliant but Ian said they looked comfortable so thats good to hear.
Did one final set, a quick single at 180, was expecting a grind, but suprisingly was fairly easy.

2) Deadlifts - after all the talking there wasnt much time left, so these were fairly rushed.
W/U 80x10, 110x5, 150x3, 170x3,
W/S (Belt on) 190x3, 210x3

All in all thoroughly enjoyable session at the Farm.
hothornet24Icon...26-11-2016 @ 10:22 
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the banter has started
Member 4515, 594 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 129.5kgs UnEq
Post Edited: 26.11.2016 @ 10:30 AM by hothornet24
Great to see you back and hitting some good numbers mate!!!

Good work!!!

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