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Aquarian's 531 odyssey

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AquarianIconFri DL, Box SQ, LBBS, Leg Curls, Hip Stuff19-12-2015 @ 01:25 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Slept poorly post last workout. Back felt stiff before training for some reason - was fine yesterday.

DL

20x10,70x8,100x6,140x3,180x2,220x1 - ok up to this point.

230x3 - ok

240x1(straps) - ok but was feeling tight in the back so stopped there. Could've maybe done more reps with 240 or gone to 250 with the belt on.

Box Squats (narrow stance, just above parallel)

20x10,60x6,100x6,140x6 - all ok.

180x3 - quite slow.

200x2(belt) - as above.

210x1 - very slow.

Stopped there as it was getting close to the limit. 2 holes lower than last time and was a lot tougher. But I think I tried to stay too upright and it wasn't conducive to getting much force out of the hole.

LBBS (medium wide stance)

60x3,100x3,140x3,180x1 - surprisingly these were quite comfortable. Had to push the core out hard at the bottom when coming up to avoid stressing the back/glute and depth was marginal but encouraging. Maybe I can do these instead of the box squats or hbbs and it may be easier on the back - counter intuitively.

Seated Leg Curls

100x10,140x10,180x10,220x10,140x15,100x20 - all ok.

Hip Abduction

5x10,10x10x15x10,21x10,10x10 - all ok

Hip Adduction

5x10,10x10,5x10 - ok, bit weaker than usual.

On the plus side I didn't aggravate the injury again - on the minus side the back was still sore after the pulls and box squats but the lbbs was pretty good and I may be able to do these from now on. I may just drop all the pulls for a few weeks and just squat and see if that feels better. At this point getting a really sore and stiff back for the sake of pulling 240-260 doesn't seem to be worth it. See how it feels in a few days.

Next up BP 3x5 up to 160, ohp 3x5 probably up to 100 and then more pec and shoulder blasters!
AquarianIconSun BP, OHP, DBP, LR, FR, Shrugs, Rows, Curlz, LBBS20-12-2015 @ 22:57 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Post Edited: 21.12.2015 @ 00:22 AM by Aquarian
Another mega marathon session!

BP (Max Grip Paused)

20x20,40x10,60x6,80x4,100x3,120x2 - got a weird pain in the left pec just getting the hand into position and unracking the bar. Almost stopped there as it refused to go away.

140x5 - fine, thankfully the pec pain went down to virtually nothing.

150x5 - ok, better than last time when I only got 4.

160x3.99,1 - lost my breath after the 3rd and just missed the 4th rep lockout on the right side. 5th rep was pretty comfortable done after 60s or so. Still a 1.99 rep improvement over the last time!

120x10 - easy, could have done a few more.

Hopefully the pec issue isn't serious and was just some residual soreness left over from the last upper session. Elbow was absolutely fine throughout.

OHP (medium grip, paused, beltless)

20x10,40x6,60x3 - all ok.

80x5 - easy.

90x5 - easy.

100x5 - ok, last rep was a bit slow and horizontal.

60x12 - pumped!

No elbow pain at all - dare I say it but last 2 straight bar pressing sessions have been almost pain free and I may just have overcome this issue.

Dumbell Bench (neutral grip, paused)

10x10,20x10,30x10,40x8,20x15 - got the forearm pain on the 40's again and probably gassed after all the volume on the ohp and bp. I may just try switching to a pronated grip on these next time if the elbow is fine.

Lat Raises

2.5x10,5x10,7.5x10,10x10,5x20,5x15 - ok till the 10's when the delts got a bit sore.

Front Raises

2.5x10,5x10,7.5x10,10x10,5x20 - not really feeling much in the front delts doing these. I may just ditch these and do lat pulldowns or dumbell press instead.

Shrugs (narrow)

20x10,60x10,100x10,140x10(straps),180x10,220x10,100x20 - got some pain in the left forearm doing these. Grip was so weak by the time I hit the 140's couldn't do 1 rep with them without straps! Last drop set with the 100's was done strapless.

Dumbell Rows

10x10,20x10,30x10,40x10(6 left side) - got cramp on the 40's on the left side so stopped at 6.

Thick Bar EZ Curls

10x3x30 - just some light pumping

LBBS (beltless)

20x10,60x6,100x6,140x3, 60x6 - wasn't planning on going that heavy but had zero pain doing these and managed to go as deep as possible with a medium wide stance. Only issue was getting into the low bar position the first few sets as the shoulders and arms were jacked! I think I may just have found a solution to my squatting issues - more forward lean, weight on mid-foot, head slightly down. If the groin is fine and I can keep the upper back tight...watch this space. May try squatting and pulling a bit every workout from now on.

Excellent session and very encouraging.

Next up - back feels fine today and was ok yesterday too. So I will probably do some pulls from the ground - may squat first though - maybe try wide grip pulls or tbar pulls again.
AquarianIconTue LBBS, TBDL, LEX, BP, OHP, WR23-12-2015 @ 02:16 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Left pec was pretty sore last two days as was the left acl when walking slowly.

LBBS (beltless, medium wide stance)

20x10, 60x10, 100x6, 140x4, 180x2, 140x6, 100x10 - all were ok, no back issues or groin issues. Felt a bit of pain in the right upper quad but nothing major. Mostly came down slowly and paused a bit at the bottom and then pushed the abs out hard and squeezed the bar when coming up. Went all the way down and kept the head neutral or slightly down. 180 was a bit wobbly but mainly due to not having gone this heavy or deep beltless in a long time. Very encouraging and I'll continue squatting every workout and eventually try some closer stance high bar too.

Trap Bar DL (all tng, beltless, strapless)

40x10,90x6,140x6,190x6,240x6,290x1,300x1 - immense, no back issues or grip issues, only some tightness in the left bicep on the 300. I believe 300 is an all-time beltless and strapless pb. Glad I persisted with the tbar rather than trying wide grip conv dl's. Let's see how far I can get with these beltless and strapless - I think 330 or 340 is my best with belt and straps. I think I can get pretty close to that without any supportive gear.

Leg Extensions

160x10,220x10,280x10,340x10,220x15,160x20 - all good only a bit of pain in the left knee on the 280 set but it didn't persist.

Bench Press (max grip, paused)

20x20,40x10,60x6,80x4,40x20 - left pec was fine. I started feeling a bit tight on the 80 so stopped there and went down and then felt a lot better.

OHP (medium grip, paused)

20x10,40x10,60x10,20x20 - good, no issues other than a bit of wrist tightness on the 60's not wearing the wrist wraps.

Wrist Roller

10x5,15x5,10x5 - the most awesome forearm pump ever!

Damn good session all over!

Next up Neutral Grip Pressing, Curlz, and finishing off with Squats and Pulls.
AquarianIconThu NGBP, NGOHP, CBBP, LBBS, DL, SR, LR, PD, Curlz25-12-2015 @ 01:36 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
I think this may just have been the longest time I've ever spent in a gym!!!! Slept s**tty after the last workout but pretty well last night. Left knee was a bit iffy yesterday but everything else was pukka!

Wide Neutral Grip BP (paused)

16x20,36x10,46x6,76x4,96x3,116x2,146x3,156x3,166x1,146x5,96x17 - generally ok but did get some pain in the left pec although fairly minor. I could've done 2 reps with 166 but the first one was quite slow and I didn't want to risk grinding out another. Elbow was fine throughout.

Medium Neutral Grip OHP (paused)

16x10,36x6,56x3,76x2,96x3,106x3(belt),116x1,96x4,76x9 - had a bit of sharp pain in the left buttock area on the first few sets on pressing up from the bottom but it didn't last. Wasn't too happy with the 106 and 116 sets as I was leaning back too much.

Wide Grip Cambered Bar BP (paused)

18x20,38x10,58x6,78x4,98x3,118x2,128x3,138x3,98x15,58x20 - didn't enjoy these too much as the left pec was moderately sore throughout at the bottom. I think I may have to just do these light with high reps to avoid straining the pecs. Pausing too much at the bottom also makes it a bit risky.

LBBS

20x10,60x6,100x4,140x3,160x3,180x2,190x1(belt),120x10(beltless) - pretty good, bit of pain in the right lower and middle quads but back was fine. 190 with the belt on felt much easier than beltless so I'll probably put the belt on at 180 or heavier next time.

TBDL (beltless)

40x10,90x6,140x6,190x6,240x6 - all good, bit of tightness in the back initially but went away after a few sets. Had a lot more in the tank too.

Seated Rows

180x10,240x10,300x10,360x10 - ok just cut out the 420 set due to time constraints.

Lat Raises

2.5x20,5x20,7.5x10,5x20,2.5x30 - good pumping sets.

Wide Grip Lat Pulldown

60x10,60x10 - first set in front and 2nd behind. Haven't done these in years and they felt a bit awkward and tight in the pecs.

Thick Bar EZ Curls

10x15,20x15,30x15,30x15,20x15,10x30 - mega pumped biceps!

Nuts but bloody enjoyable!

3 days to recover now gym is closed boxing day.

Next up LBBS, DL, other leg stuff and light BP/OHP.
AquarianIconTue BP, OHP, DBP, LR, LBBS, DL, SH, DR, CURLZ!30-12-2015 @ 10:26 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Post Edited: 30.12.2015 @ 11:48 AM by Aquarian
2nd attempt at posting this - stupidly closed the browser before submitting and after writing my usual essay! Workout done yesterday after 4 days of rest - 2 down to gym closed because of chrimbo and 2 due to moving house. Dropped 3kg of bw in between thanks to a lot of gpp - packing, loading, carrying, unloading and unpacking!

BP (max grip paused)

20x20,40x10,60x6,80x4,100x3,120x2 - left pec was somewhat sore throughout but speed was good.

150x3 - not very smooth!

160x3 - even less so!

170x2,1 - 2nd rep was a bit wobbly and 3rd was done after 2 mins rest.

140x8 - switched to middle finger on ring. Elbow was fine. Bit disappointed not to get 10 but a bit de-conditioned after a long break!

I'll go back to middle finger grip BP from now on since the elbow feels fine now and I think it's a better grip for me strength wise. May also drop the cambered bar bench or reduce it since it seems to have caused the recent pec issue.

OHP (medium grip paused)

20x10,40x6,60x3,80x2,90x3,100x3,110x3(belt),80x10 - once again a bit of niggle in the left glute on the first couple of sets. Rest were fine but 110 was a bit too horizontal.

Dumbell Bench (neutral grip paused)

10x10,20x10,30x10,40x10,20x20 - other than the left forearm pain setting up on the first rep with the 40's all were good and fast.

Lat Raises

2.5x10,5x10,7.5x10,5x20,5x20 - bit painful on the left rear delt to start with but it settled down.

LBBS

20x10,60x6,100x6,140x4,160x3,180x1(belt),100x10 - all good, minimal pain and 180 was very fast with the belt on.

Conv DL

20x10,70x6,100x4,140x3,180x0,170x2,180x0,180x1,200x1,220x1,230x1(belt) - hooked up to 180 which I failed twice due to not chalking on the first attempt and not having a secure grip on the 2nd. Pain was fine but I think not being used to hooking the grip fatigued quite fast so it will take time to adapt. After 180 switched to a wide mixed which was fine on the back just a bit slow.

Barbell Shrugs (wide)

20x10,60x10,100x10,140x10(straps),180x10 - good, first time in weeks done a wide grip shrug. Thought about hooking some of the sets but thumbs said "are you nuts?"

Dumbell Rows

10x10,20x10 - getting really hungry now so only did 2 sets to avoid the inevitable cramp.

Thick Bar EZ Curls

10x10,20x10,30x10,20x20 - all good.

Insanely long workout and hopefully the last of its kind. Good session after a long break but slept s**t last night. Feeling ok today, back is quite tight but not painful.

Since I'm now living a short walk from the gym I've decided to make a radical change and train every day where possible. I'll try either squatting, benching, ohp'ing and probably deadlifting every session or doing that 4 times a week and then doing the assistance work on the other 3 days. Volume for the main lifts will be lower, intensity will vary according to how I feel, and I'll change the exercise variation (eg neutral grip bp vs straight grip or lbbs vs hbbs) per workout. Assistance work will be done 2-3 times a week with more volume.

Hopefully this will lead to better performance, general fitness and recovery and definitely less time per session.

Next workout later today...should be interesting!
AquarianIconWed LBBS, CDL, BP, OHP31-12-2015 @ 12:06 
Member 2782, 456 posts
SQ 262.5, BP 195, DL 310
767.5 kgs @ 113kgs UnEq
Done yesterday!

Had at best 3 hours of sleep after the last workout and probably less than 2 - I think the system was too shocked after 4 days rest and then a marathon session.

LBBS

20x10,60x6,100x4,140x3,160x2,180x1(belt),190x1,140x3 - surprisingly smooth and not sore at all. 180 was easy again, 190 was tougher. I'll probably try and rep 180 next time and then attempt 200.

Conv DL

20x10,70x4,100x3,140x2,180x1,190x0,190x1,200x1,220x1 - hooked up to 180 and got it first time, albeit I cheated by using a smooth and probably slightly thinner WL bar. Missed 190 and then switched to regular mixed, right pronated, which was fine. Back felt better at the end than the beginning which has been rare on the DL recently!

BP (middle on ring, tng)

20x20,40x10,60x6,80x4,100x3,120x2,60x10 - pec was fine, chest was pretty tight from yesterday but got better and feels fine now.

OHP (close grip)

20x10,40x6,60x3,80x2,90x1,40x10 - apart from the left glute issue absolutely fine, no elbow problems at all.

Pretty short and sweet (like the writeup which I'm sure the sugden DB will appreciate!). A few hours later had another marathon moving session carrying a few 100kg's of stuff up and down stairs into and out of cars and flats and getting pissed on by storm Frank! Thankfully slept well last night and ready for another session today and more of the same.

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