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DH | 30/3/13 | 30-03-2013 @ 15:54 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 30.03.2013 @ 15:58 PM by DH SQUATAll Beltless Bar x 10 60 x 5 80 x 3 90 x 1 100 x 1 110 x 1 120 x 5 x 2 135 x 1 x 2 Oly Squat Beltless 100 x 5 x 5 Good Morning 40 x 3 x 12 Did these light for more of a stretch and to concentrate on getting my glutes involved Close Grip Barbell Rows Done on an EZ bar, I'm guessing it weighs 7.5kg 57.5 x 10 77.5 x 2 x 10 87.5 x 10 Drop set 87.5 x 10, 77.5 x 10, 57.5 x 15 EZ Curls 27.5 x 8 32.5 x 8 (reverse grip) 37.5 x 8 50 x 2 x 8 | ||
DH | 1/4/13 | 01-04-2013 @ 18:24 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | All beltless Snatch Grip Deadlift warmup 60 x 2 x 8 Band Resisted Deadlift 60 + blue band x 3 80 + blue band x 2 90 + blue band x 10 x 2 Dimel Deadlift 72.5 x 2 x 20 Squat 60 x 3 80 x 3 105 x 5 x 6 Barbell Shrugs 100 x 3 x 15 Snatch Grip Barbell Row 60 x 3 x 15 Dumbbell Laterals 15 x 3 x 8 | ||
DH | 3/4/13 | 04-04-2013 @ 07:39 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | BENCH Bar x 10 40 x 10 60 x 5 70 x 3 80 x 2 90 x 2 97.5 x 3 100 x 3 102.5 x 3 105 x 3 Bench felt really good today each rep was paused from 80 onwards for a count of 2. The 105 was the easiest set of all so I was very happy considering my head nearly fell off on a 110 single last time! Military Press 50 x 3 x 10 High Pull 50 x 4 x 15 Band Pressdown Mini band x 100 Laterals 2.5kg plate in each hand x 100 The laterals were the hardest thing all session! Felt like my arms were gonna fall off! | ||
DH | 6/4/13 Squat | 06-04-2013 @ 20:35 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT Bar x 10 60 x 5 80 x 3 90 x 1 100 x 1 110 x 1 127.5 x 1 140 x 1 Belt on 150 x 1 Belt off 127.5 x 3 75 x 3 x 12 Weights all felt ok but felt as if I was pushing all twisted today, I had rolled, balled and stretched to within an inch of my life in the morning but something still made me feel a little twisted. Plenty if time will be spent tomorrow getting everything unlocked. Here's the vid (excuse the music, it was gonna be Skrillex but I had to change it to a crappy Youtube one so I could make it available on mobiles. Anyone know how I can get round this?): Leg Extension (plate loaded) 40 x 10 80 x 2 x 20 60 x 15 40 x 15 Leg Curl (plate loaded) 20x 12 40 x 2 x 12 20 x 20 Military Press (Clean first rep, amrap until fail then clean and amrap again until reps finished) 65 x 4, 2, 2, 4 Don't know where the last set of 4 came from I only wanted 10 reps but felt good so carried on. | ||
DH | 8/4/13 | 08-04-2013 @ 22:16 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | DEADLIFT 60 x 8 80 x 5 100 x 3 110 x 1 120 x 1 130 x 1 140 x 1 Belt on 152.5 x 1 165 x 1 170 x F, F, F Feck knows why I failed the 170 3 times. Bar didn't budge, the plates just rattled like they were laughing at me! Haha! Sumo Deadlift Beltless 120 x 8 x 2 Barbell Rows 70 x 2 x 20 Rows were tough today because my lower back was fried! Shrugs 115 x 3 x 15 Deadlift 115 x 8 Threw in because I was pissed off with failing the 170 Up and down plank 50 | ||
DH | 10/4/13 | 10-04-2013 @ 21:13 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | FLOOR PRESS 50 x 8 60 x 4 70 x 3 80 x 2 90 x 8 x 3 I used a close grip (index at the edge of the knurling) upto 80 and then moved out to pinky on the rings for the 90s. All felt good and fast. Incline Bench Pinky on the rings 55 x 3 x 15 Push Press 60 x 4 x 6 As this was my speed day I elected to push press instead of my normal strict military press. Mini Band pressdown 100 | ||
DH | 12/4/13 | 12-04-2013 @ 22:44 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 12.04.2013 @ 22:45 PM by DH SQUATBeltless Bar x 10 60 x 5 80 x 3 90 x 3 100 x 1 110 x 1 120 x 1 127.5 x 6 x 2 Wide Stance Paused Squat 97.5 x 10 97.5 x 6 I was meant to do 97.5 x 3 x 10 but at the bottom of the 6th rep on the second set I got a shed load of pain around my SI joint, only just managed to rack it! Tightened up pretty much straight away! Good Morning Bar x 20 These felt HEAVY! I only did these to loosen up after the twinge on paused squats. Front Squat 60 x 10 Oly Style Squat 60 x 17 The fronts and Oly was meant to be one set of 50 with 70kg but due to my back i had to stop. Gutted I couldn't finish my session bit I've got the weekend to recover before deads on Monday. | ||
DH | ... | 15-04-2013 @ 07:31 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 15.04.2013 @ 07:33 AM by DH My lower back around my SI joint is still sore as f**k, I can get down to my deadlift start position but there is still a bit of pain and tightness. I'm gonna see how it is after work today before deciding whether to train later, may end up leaving it today and having a test each day to see how it's getting on.The hip hinge is when the pain appears like in a low bar squat and deadlift. An Oly type back or front squat produces no or very little pain. | ||
DH | 16/4/13 | 17-04-2013 @ 12:46 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Thought I'd test my back out and work up in weight slowly. DEADLIFT Bar x 10 sldl 40 x 10 45 x 5 50 x 1 55 x 1 60 x 1 65 x 1 Starting to feel a bit of pain now 70 x 1 75 x 1 80 x 1 85 x 1 Belt on 90 x 1 95 x 1 100 x 1 slow 110 x 1 felt like it was 200! 120 x f Left it there as lower back felt weak and was hurting quite a bit! The 120 just laughed at me and didn't budge. More rest and recuperation required as my work sets for today were meant to be 130 x 8 x 3! | ||
DH | 18/4/13 Bench | 18-04-2013 @ 21:08 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | BENCH Bar x 10 50 x 5 60 x 5 70 x 3 80 x 1 90 x 1 100 x 1 105 x 1 110 x 1 120 x f 120 x 1 Bench felt great tonight, failed the 1st 120 because pushed it back towards my face the 2nd was the best 120 I've ever done! Back felt fine with arching so decided to try some light bb rows after. These were all arched as much as poss too so looking good for the old S.I. joint! CGBP 90 x 3 x 3 V.easy Barbell Rows 60 x 3 x 15 These were a test for my back, did them beltless, felt a little niggle but nothing that would stop me doing it. Military Press 50 x 3 x 10 Another test for my back with the weight overhead, didn't feel a thing and ended up with a cheeky pump of the shoulders! | ||
DH | 22/4/13 | 22-04-2013 @ 22:25 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Starting my build back up after hurting my SI joint the other week, after rest and plenty of rolling, stretching, hear and ice it felt good enough to train again, tentatively anyway. All beltless Squat Bar x lots 50 x 5 60 x 2 70 x 2 75 x 2 80 x 2 85 x 2 90 x 2 100 x 2 110 x 2 Squats felt great, there was a little tightness but that was easily stretched off after the first few sets, each rep was paused in the hole too. Mainly to avoid any uneven bounce while my back is still recovering. Bench Bar x lots 50 x 5 60 x 3 70 x 2 75 x 5 x 5 All flat back, paused with pinky on rings Deadlift 60 x 2 70 x 2 75 x 2 80 x 2 90 x 2 100 x 2 105 x 2 110 x 2 Felt a small tweak where my injury is, felt good until then. Now I know how far I can go its easier working my plan out Overhead Press 40 x 8 45 x 6 50 x 4 55 x 3 60 x 2 65 x 1 55 x 4 All easy, called it overhead press and not military as there was no way I felt stable enough tonight to have my feet together in a proper military press so had them shoulder width. | ||
DH | 26/4/13 | 24-04-2013 @ 14:19 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 24.04.2013 @ 17:12 PM by DH Hurt the injured part of my back sneezing of all things last night! So wasn't hoping for much today.Squat Bar x lots 40 x 5 50 x 3 60 x 2 70 x 1 80 x 1 90 x 7 x 2 90 x 3 Felt ok, could tell I'd tweaked my back last night though Bench Bar x lots 50 x 3 60 x 2 75 x 8 80 x 6 85 x 4 90 x 3 95 x 2 102.5 x 1 90 x 4 All reps paused from 75 onwards and everything done flat back with widest legal grip. Felt very easy. Deadlift 60 x 2 70 x 2 80 x 1 90 x 7 x 2 90 x 3 Deads felt tough at first but git easier as the sets went on. All went up at a good speed but could feel it in my back where it's a buggered. | ||
DH | 29/4/13 | 29-04-2013 @ 22:33 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 30.04.2013 @ 17:49 PM by DH SquatBar x lots until felt nice and loose 50 x 5 60 x 5 70 x 3 80 x 2 90 x 1 95 x 6 x 2 95 x 2 x 3 Piece o'piss! Back felt great, so will increase to 100 on Wednesday and see how it goes. Bench All flat back and close grip Bar x lots 60 x 5 77.5 x 8 82.5 x 6 87.5 x 4 92.5 x 3 97.5 x 2 102.5 x 1 (Misload, should have been 105. What a sausage!) 92.5 x 5 Deadlift 60 x 5 70 x 3 80 x 2 90 x 1 97.5 x 6 x 2 97.5 x 2 x 3 Ran out of time so couldn't do any assitance. | ||
DH | 1/5/13 | 01-05-2013 @ 20:21 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Hips felt tiiiight as feck and took quite a while to loosen up tonight! Squat All beltless Bar x lots 50 x 5 60 x 3 70 x 3 80 x 2 90 x 1 97.5 x 5 x 2 97.5 x 3 x 3 Easy and fast. Took 30 secs of rest each set. Bench flat back and thumb in from the smooth Bar x lots 50 x 5 60 x 4 70 x 3 80 x 5 x 5 Deadlift All beltless 60 x 2 70 x 2 80 x 2 100 x 5 x 2 100 x 3 x 3 Felt easy and could barely feel my S.I. joint tonight. Military Press All beltless 42.5 x 8 47.5 x 6 52.5 x 4 57.5 x 3 62.5 x 2 67.5 x 1 57.5 x 5 Overhead felt good tonight, did it without a belt and my back felt fine, unlike the last time when I had to wear my belt. | ||
DH | 3/4/13 | 03-05-2013 @ 20:50 | |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 03.05.2013 @ 20:52 PM by DH SQUATBeltless Bar x lots 50 x 5 60 x 5 70 x 3 80 x 2 90 x 1 100 x 4 x 2 100 x 4 x 3 V.easy and felt very fast tonight BENCH Comp setup, arch and index on rings Bar x lots 40 x 5 50 x 3 60 x 2 70 x 1 80 x 8 85 x 6 90 x 4 95 x 3 100 x 2 107.5 x f,1 God knows what happened on the first attempt either tiredness or just didn't commit to it. Got pinned under the f**ker though and had to roll it down me! Haha! 95 x 4 All reps from 90 were paused. DEADLIFT Beltless 60 x 2 70 x 1 80 x 1 90 x 1 102.5 x 4 x 2 102.5 x 4 x 3 Barbell rows 65 x 4 x 8 Good session tonight apart from failing 107.5 on the first go! Haha! Squats felt great and really really fast with the bar bouncing at the top felt as if could have jumped with it tonight! | ||
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