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Blood, sweat and heavy metal log

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AppetiteIcon...26-03-2015 @ 08:50 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		Body Weight down to 84.8 this morning.
JonA81Icon...26-03-2015 @ 09:57 
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Member 2216, 2243 posts
Appetite said:Physio

Tapped me a great deal and did some "realignment of neural pathways". Could be genuine science or could simply be quackery. Time will tell.


http://cdn.meme.am/instances/500x/59334536.jpg
Unless he meant learning new motor patterns, then fair enough.
n3ver3nderIcon...26-03-2015 @ 14:17 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
JonA81 said:

Unless he meant learning new motor patterns, then fair enough.


I see the same physio, it's that.
AppetiteIcon...26-03-2015 @ 15:20 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		It is possible he said motor patterns. I remain sceptical that gently prodding me can alter my motor pattern, but we will see.
AppetiteIcon...27-03-2015 @ 09:36 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		26/3 (and my 30th Birthday)

Training at Top Bodies with Big Jordan, Little Jordan, Nemesis Ben, American Tyler, Squat Nazi Tim, Beardy John and Rugby Dan.

Stretching/Rehab

Bench
60 x 5
60 x 5
100 x 1
120 x 1
130 x 1
140 x 2 PB

Both nice reps, both paused. Very happy.

Spoto Press
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5

Flat Back Feet Up
105 x 4
105 x 4
105 x 4
105 x 4

Knackered by this point.

Flat Back Close Grip Feet Up
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6

All in all very happy. Not sure whats going to be there on the platform but if I can get my deadlift something like by then I stand a decent chance of defending my 83kg push pull title from last year.

Soundtrack Jungle Rot Because Slams.
BimIcon...27-03-2015 @ 09:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Appetite said:All in all very happy. Not sure whats going to be there on the platform but if I can get my deadlift something like by then I stand a decent chance of defending my 83kg push pull title from last year.


Nice bench double!

When's the push pull?
DrDIcon...27-03-2015 @ 10:02 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq		Nice benching mate! it's flying along!!
JackRevansIcon...27-03-2015 @ 10:22 
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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		good lid on that bench!!
AppetiteIcon...27-03-2015 @ 10:28 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Bim said:
Nice bench double!
When's the push pull?


Cheers Bim, Push pull is 27th April. Both Nemesis Ben and Rugby Dan are looking at 400 totals so maybe a 150/250 if I hit it right on the day.

DrD said:Nice benching mate! it's flying along!!


Cheers Dunc, feels really good. The warm ups at 120 and 130 seem really quick. Very encouraging.
AppetiteIcon...29-03-2015 @ 20:32 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		29/3

Stretching and rehab

Feeling stiff today

Deadlift
60 x 3
60 x 3
100 x 1
100 x 1
100 x 1
140 x 1
140 x 1
140 x 1
160 x 1
180 x 1
200 x 1
200 x 1
200 x 1
200 x 1
200 x 1
200 x 1

Not fast but solid again.

Pullups (3 second pause half way up, 3 second pause at the top, 3 second pause half way down.
4
4
4

Low pully rows supersetted with chinups
6/4
6/4
6/4

Pullover machine supersetted with chest supported rows.
8/8
8/8
8/8

Decided to up my game with lat assistance. Enjoyed all this.

Soundtrack Evile Huddersfield based thrash.
AppetiteIcon...31-03-2015 @ 09:26 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		30/3

Stetching and rehab

Light rows
40 x 5
40 x 5
40 x 5

Bench
60 x 5
60 x 5

you call that a pause bench (all 5 second paused)
100 x 1
115 x 2
115 x 2
115 x 2
115 x 2
115 x 2
115 x 2
115 x 2
115 x 2

No worries here;

Floor Press
60 x 5
100 x 8
100 x 8
100 x 8

hard

Tricep Pushdown
5 plates x 10
5 plates x 10
5 plates x 10

Good tricep pump.

Soundtrack Crowbar Weistein is a riff god.
AppetiteIcon...01-04-2015 @ 08:17 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		31/3

84.4kg this morning. Going quite well.

Stretching and rehab

Deadlift (slow off the floor)
60 x 3
60 x 3
60 x 3
100 x 1
100 x 1
140 x 1
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
230 x F

Going every 60 secs
180 x 1
180 x 1
180 x 1
180 x 1
180 x 1

This is about where I am at the moment it seems. I will try to build from here.

Front Squat
bar x 5
60 x 5
80 x 3
87.5 x 6
87.5 x 6
87.5 x 6
87.5 x 6
87.5 x 6
87.5 x 6

Leg Extensions
6 plates x 10
6 plates x 10
6 plates x 10

Soundtrack Nile Possibly the best thing ever.

Bit disappointed that I did have the 230 in me. I will try to build up to it.
DrDIcon...01-04-2015 @ 08:51 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq		Strength will come back quickly - if you're holding a better shape through slow off the floor should help lockout.

Lifting every 60 second ey? Slipperly slope Tongue
AppetiteIcon...01-04-2015 @ 08:59 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
DrD said:Strength will come back quickly - if you're holding a better shape through slow off the floor should help lockout.

Lifting every 60 second ey? Slipperly slope Tongue


Its in place of repping so I think Im alright. As long as I dont do both in the same workout :-)
AppetiteIcon...08-04-2015 @ 09:26 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		Catching up from the Long Weekend

Thursday

Stretching and Rehab

Deadlift
60 x 3
60 x 3
60 x 3
100 x 1
100 x 1
120 x 1
140 x 1

Not happening today. Very dodgy.

Pullups (3 sec pause at half way up, at the top and half way down)
5
5
4

getting better

Low pulley rows supersetted with chin ups
8/4
8/4
8/4

Pullover machine supersetted with chest supported rows
8/5
8/5
8/5

Seated one armed rows
6
6
6

Seated hamstring curls (leaning forward)
10
10
10
10
10

The physios theory that my erectors take over any hamstring work I try to do so apparently leaning forward and doing leg curls will isolate my hams properly. I do look a tit doing it though.

Soundtrack Suffocation Still the greatest band in the world.

Saturday

Stretching and rehab

Chest supported rows
25 x 5
25 x 5
25 x 5

Bench
60 x 5
60 x 5
100 x 1
115 x 1
125 x 5 PB

We'll always have bench, felt good.

Spoto press (3 second pause 1 inch above chest)
100 x 5
100 x 5
100 x 5
100 x 5

Got the idea for this from Shaun Kellys log. Its exactly as horrible as it sounds.

Bench, flat back, legs up, wide grip
105 x 4
105 x 4
105 x 4

thats enough of that.

Close grip bench, flat back, feet up
85 x 6
85 x 6
85 x 6
85 x 6
85 x 6
85 x 6

Tricep pushdown
6 plates x 10
6 plates x 10
6 plates x 10

Soundtrack Opeth Still life, just wonderful.

Tuesday

Rehab

Deadlift
60 x 3
60 x 3
60 x 3
100 x 1
100 x 1
140 x 1
140 x 1
160 x 1
180 x 1
202.5 x 1
222.5 x 1

Didnt feel right. Was hard as well.

Front Squat
bar x 5
60 x 5
80 x 3
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6

Back squat
100 x 1
100 x 1
120 x 1
120 x 1
140 x 1

deffinately not there yet. Did not feel good.

Hamstring curls (leaning forward)
10
10
10
10
10

Soundtrack Clutch the sun was out and I only have a hand full of genuinely upbeat albums in my collections. Clutch is always great.

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