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Aquarian's 531 odyssey

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JackRevansIcon...15-11-2015 @ 00:00 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
no side raises?
AquarianIcon...15-11-2015 @ 14:19 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
JackRevans said:no side raises?


Maybe next time! Along with flys, pec deks, cable crossovers...I feel corrupted and I love it which is most disturbing!
ChrisMcCarthyIcon...16-11-2015 @ 09:52 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Post Edited: 16.11.2015 @ 09:53 AM by ChrisMcCarthy
Has someone hacked your journal? Happy
AquarianIcon...16-11-2015 @ 12:52 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
ChrisMcCarthy said:Has someone hacked your journal? Happy


It's the new old me! Down but not out. Broken but not defeated. Thongs, tan and depilation to come...
AquarianIconMon DL, Leg Extensions, Leg Curls17-11-2015 @ 00:13 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
So there I was practising my posing routine and imagining I had a six pack (which requires some serious imagination!) and hey presto my back and hips actually felt better the last 2 days. So the Mr O plans temporarily put on hold whilst I get back to the masochism...I mean orgasmic pleasure of multi joint training.

Conv DL (beltless)

20x10,70x8,100x6,140x3,180x2 - so far so good...

220x1 - ok.

240x1 - bit grindy and back was a bit stiff but felt fine afterwards.

Hip was fine, back was ok, only downside was left inner knee pain which is pretty sore now but I'll take that all day over a sore back and hips. That cheered me up no end!

After an eternity of waiting for a free rack I managed to do 3 painful reps with the bar and called it a day. Celebrations on hold, squatting is still fubar. Oh well I can live with that.

Leg Extensions

160x10,220x10,280x10,340x10,360x10(3 reps not fully locked out),380x6(none of the reps locked out),280x10,220x10,160x10 - quads were pumped like mad, might even have grown a mm or 3! Knees felt fine.

Leg Curls

100x10,140x10,180x10,220x10,180x10,140x10,100x20 - had a bit of left inner knee pain at the top of the rep. This may have contributed to the soreness I've got now.

Well amazing transformation - I didn't think I'd be able to pull anything even from knee height a few days ago, let alone from the floor. No idea how it got better but I'm extremely thankful. Possible downsides are the left knee issues - but I can fix it by keeping the feet straight and standing closer to the bar. Hopefully it will be fine tomorrow.

Next up...bench max. Hoping the elbow will be ok to do this - wide grip pronated - will try and aim for 190 paused. And may go for a 150 pp pb.
AquarianIconWed BP Max, PP Max, Dumb Bench, Tricep Stuff, CURLZ4THEGURLZ Baby!19-11-2015 @ 00:54 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Post Edited: 19.11.2015 @ 13:39 PM by Aquarian
You learn something new everyday! I rubbed in some Voltarol cream into my elbow and left knee and it actually worked in reducing the pain to almost nothing. I'd used it before and hadn't noticed any improvement but this time I just spent a few seconds applying it without rubbing it in hard and I think more of it got absorbed by the skin rather than end up on my hands and fingers! Duh... I think also wearing a compressive sleeve on the elbow for a few hours before applying the cream allowed the increased blood flow to transport the cream faster and more effectively to the inflamed area. So might be worth trying this if anyone else has inflammation which is hard to treat.

BP (Wide Grip - middle finger on ring)

Warmups

20x20,40x10,60x6,80x4,100x3,120x2 - ok, elbow was only slightly sore throughout, shoulders were fine.

Working Sets (paused)

150x1 - yes 1 rep! I thought I'd forego the usual 531 or 321 stuff and just single up to the max. Elbow was worse on this but still not too bad.

170x1 - slightly slow.

190x1 - stalled slightly half way up but strongly locked out. The advantage of the wide grip - like in sumo - is the lockout is almost a gimmee if you can get the bar moving reasonably fast up to the sticking point. Unlike the close or medium grip pressing where it's very fast off the chest but then the increased distance the bar has to move makes the lockout much harder - for me at least.

Very pleased with that - if the elbow holds out I think this may just propel me over that annoying 200kg hurdle - if the elbow holds out (big if!).

Push Press

Warmups

20x6,40x4,60x3,80x2,100x1 - all fine, knees were a bit sore at the beginning but ok after a few sets. Elbow was fine.

Working Sets

120x1 - ok.

140x1 - belt on, didn't quite rack it or drive it up that well and had to lean back a bit to lock it out.

150x0.8 - very close, maybe 3-4 inches from lockout, drove it pretty well but maybe rushed it a bit. Just didn't have the tricep strength to do it. But probably the closest attempt on 150 I've ever done. Encouraging.

Dumbell Bench (neutral grip, paused each rep at the bottom)

10x10,20x10,30x10,40x10,50x6,30x15 - first set elbow was a bit niggly but after that no pain at all. Wanted to get 20 reps with the 30 drop set but triceps too pumped up!

Tricep Pushdowns (rope)

Another blast from the past!

10x10,20x10,30x10,40x10,20x30 - bit of elbow pain on the 30's and 40's but nothing major.

Tricep Extensions (rope)

10x10,20x10 - This was a bit too much for the elbow so I stopped there. Awkward to setup as well. I may try this next time with a barbell or dumbbell.

Hammer Curls

10x10,15x10,10x15 - Forearms too sore to go heavier on these.

Shrugs (Wide)

20x10,60x10,100x10,140x5,180x10(straps),220x10,240x8 - very close to getting 10 reps with 240!

Barbell Curls (thick bar)

20x20,20x15,20x15 - Nice pump!

LBBS

20x6 - amazingly the hip was almost fine and I could squat to full depth. Just 2 days ago I couldn't even do a half squat with this.

Great session and elbow feels fine now - I'm sure all that volume has helped get some blood going in the elbow joint and tricep tendon and hopefully this will help heal it faster.

Next up I'm pretty confident I'll be squatting - only as heavy as I can but even 60kg will be awesome to do after I was sure I'd have to take another few weeks off. No idea how I've recovered so quickly but I'm overjoyed. After the squats either partial dl's again or I may do some light semi-sumo pulls off the floor. Left knee was still niggly today and sumo or wide stance doesn't seem to affect it. I'll also ditch the leg curl and only do it once a week from now on as it also irritates that knee.
ChrisMcCarthyIcon...19-11-2015 @ 09:14 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
I too have found that the more "pump" work I do the better I feel - something to bear in mind I think!
matthewvcIcon...19-11-2015 @ 11:57 
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‘downsizing’
Member 5704, 3248 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
glad to see you backing off a bit - you've been training through a few injuries recently. sometimes a great work ethic needs tempering with a bit of enforced rehab time.
AquarianIcon...19-11-2015 @ 13:38 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
matthewvc said:glad to see you backing off a bit - you've been training through a few injuries recently. sometimes a great work ethic needs tempering with a bit of enforced rehab time.


Yeah it often takes me time to realise the obvious being the stubborn old git that I am but fortunately most of the time I manage to do so just before I do myself some real damage.

Woke up today and for the first time in weeks no elbow pain so I think all that isolation tricep and bicep work is starting to pay off.
AquarianIcon...19-11-2015 @ 13:49 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
ChrisMcCarthy said:I too have found that the more "pump" work I do the better I feel - something to bear in mind I think!


Yes lesson finally learned. And besides it's fun pumping up Happy People were taking the piss out of me for being the champ of least equipment used in the gym - no longer!

Change is good most of the time even if its enforced.
AquarianIconFri LBBS, Partial DL, Hip Ab/Ad, Leg Extensions21-11-2015 @ 01:43 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Yesterday was pretty miserable - back was really stiff all over, hip was tight and left knee was exploding in pain every now and then when walking slowly indoors. Today still had somewhat lesser pain in all three areas.

LBBS (Very wide, feet forward)

After the last session when I managed to squat to depth with the bar fairly painlessly I was hoping I could at least do the same today. But the hip was really sore as well as the right patellar. Rather than giving up I put on my belt as tight as possible and pushed out hard with the abs.

60x10,100x6,140x4,180x3 - more or less ok, even managed to come down faster on the last set. I think the belt limited the hip moving as much as well as limiting the range although I was more or less at parallel or just below. Felt ok afterwards. Groin seems to be virtually ok so better not re-injure it again this time!

Partial DL (below knees, belt on throughout, touch and go all reps)

20x10,60x10,100x6,140x4,2(last two reps used mixed grip) - all ok

180x6(straps) - ok.

220x6 - ok.

260x6 - ok.

280x3 - bit slow, very slight niggle in the left knee but this was the only time I felt it.

Hip was fine throughout - I think using the straps helped a bit too stopping the back twisting.

Hip Abduction

5x10,7x10,10x10 - Rob recommended this to loosen up the hips a bit. Seemed to help.

Hip Adduction

5x10,7x10,10x10 - much harder to do but didn't feel much in the hip doing these except at the top.

Leg Extensions

160x10,220x10,280x10,340x10(9 fully locked),360x10(8 fully locked),380x10(6 fully locked),400x5(3 fully locked),340x10(9 fully locked),280x10,220x10,160x15 - 11 sets blimey. Quads were fried!

Came home and after stretching rolled a hard ball on the hips and back and felt a lot better afterwards.

Good session - managed to squat a bit, even if it was practically multi-ply style (without the multi-ply of course!) and do partial dl's without pain this time. I'll continue rolling the ball and doing the hip machine. Next time I train back and legs I might try doing some closer stance squats with the belt on.

Next up - the neutral grip pressing / mega curl extravaganza continues...
AquarianIconSun Neutral Grip BP / OHP / Dumbell Bench / Seated Rows / Curls22-11-2015 @ 22:20 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Didn't sleep great - had the heating on too high before I went to bed and was still feeling warm when I got up! Elbow was a bit sore when I woke up as well as the right knee. Back and hips were fine though.

Neutral Grip BP (widest grip, paused each rep)

16x10,36x10,56x6,76x6,96x6,116x6,136x6,156x3,146x4,136x6,116x10 - nice little pyramid there. Elbow was fine generally. Felt pretty gassed after that.

Neutral Grip OHP (medium grip, paused each rep)

16x10,36x6,56x6,76x6,96x1,56x10,76x6,16x10,16x10(widest grip) - fine until 96 which just felt too much and the elbow/tricep let me know.

Neutral Grip Dumbell Bench (paused each rep)

10x10,20x10,30x10,40x7,20x15 - ran out of steam on the 40's pretty quickly, totally painless on the elbow though.

Seated Rows

180x10,240x10,300x10,360x10,420x10 - bit of clicking in the elbow again but pretty much pain free.

Barbell Curls (thick bar)

20x10,30x10,40x10,20x20 - nice little pump!

Hammer Curls

10x10,15x10,10x15 - more pumping!

And that was it! Generally pretty good, a bit of pain in the elbow on the heaviest sets but nothing major. Kept the elbow sleeve on most of the time and it helped.

Next up Conv DLs and hopefully some squats - the right knee is pretty sore but I'll rub some Voltarol on it tonight and hopefully that should do the trick. So far today the hip and back seem much better - managed to do some stretches that have been too painful in the last few weeks. So cautiously optimistic I can do beltless pulls from the floor - I'll be happy if I can get 240x3 or more. Squat wise if the knee is fine I'll try some closer stance and deeper squats.
JackRevansIcon...23-11-2015 @ 00:11 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
ChrisMcCarthy said:I too have found that the more "pump" work I do the better I feel - something to bear in mind I think!


This for pec issues!
ChrisMcCarthyIcon...23-11-2015 @ 08:58 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Rubbing in Voltarol....probably shouldn't be your go to solution here. Happy
ChrisMcCarthyIcon...23-11-2015 @ 08:59 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
JackRevans said:
This for pec issues!


Yep!

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