Bruised and Broken
12345678910 ... ... 1718192021222324252627
| dave_rogerson |  | ... | 14-10-2013 @ 08:08 |
Member 4046, 590 posts | unit94 said: Just squat squat squat! Front then back. Have you tried Zercher squats? they might be good for some hip strength. Machines are so boring Iol. Yeah I'll be lifting at northerns I'm gonna go for 260 total which is the qualifying total for under 23 britains. Cheers mate, I will give zerchers a go I think. I did think about giving them a whirl. Do you recommend zercher squats or deadlifts? Or both? Or does it actually matter? | ||
| unit94 | | ... | 14-10-2013 @ 11:21 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | dave_rogerson said: Cheers mate, I will give zerchers a go I think. I did think about giving them a whirl. Do you recommend zercher squats or deadlifts? Or both? Or does it actually matter? Deadlifts are better than zerchers normally but if your doing one arm deadlifts then zerchers would be better. | ||
| dave_rogerson | | Not a good day... | 14-10-2013 @ 17:32 |
Member 4046, 590 posts | Hmm,today was a reminder that I need to be careful, or get to a better gym. Front Squats with cross grip: 60,90,110 x 3 120 x 3 130 x 3 120 x 2 x 3 These felt nasty, for some reason it forced me to really shift my weight too far back onto my heels and hyperextend my lower back, each rep was pretty s**t and painful. I also had to half squat these out of the rack because the pin heights are awful at the Simply Gym. Zerchers: No chance in hell(pulling on my arm/stitches way too much) Hip Thrusts: See above, couldn't get the bar onto my lap Good Mornings: 70kg x 12 x 3 80kg x 12 Reverse Lunges 50kg x 8 x 2 60kg x 8 Glute press machine(I actually like this machine) 3 sets 20 reps Single-leg curl, lying: 4 sets of 6-8 Single-leg extenions: 3 sets of s**tness. Well I think I will give the cross arm fronties a miss. It really screwed up my positioning and felt nasty. OK, they're out. Think hip thrusts and zerchers are out. Good mornings seemed OK though, so they're in. Paused Squats seemed OK. So, my plan then, I think, will be to stick to a small handful of exercises that I know I can do and just do a s**t load of them for next couple of weeks. I think I will run a modified Smolov Junior on my paused squat and maybe do some light/rep normal squats here and there, I will train good mornings for my hips and lower back as a secondary exercise and throw in some 1 handed deadlifts, maybe. I will also do some hypertrophy/machine work I think here and there. Frustrating but a reminder that I need to be careful. | ||
| youngy | | ... | 14-11-2013 @ 22:14 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | How's it going Dave? | ||
| unit94 | | ... | 14-11-2013 @ 22:22 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | youngy said:How's it going Dave? Well he's back training! | ||
| dave_rogerson | | Sunday! | 17-11-2013 @ 13:47 |
Member 4046, 590 posts | Post Edited: 17.11.2013 @ 13:48 PM by dave_rogerson Oh man,Soooooooo glad to be back training. The last 5-6 weeks were awful. Wasn't able to get to the gym much with not being able to drive and then the dodgy hip started acting up so I couldn't squat, which meant that the past few weeks I've basically done s**t loads of ab work, stretching and mobility stuff. Hand and wrist feel so much better though, which is cool. Haven't squatted in about 3 weeks. Did a couple of sessions last week to ease into it and started today properly. I feel really weak and stiff but f**k it, got to start somewhere. Squats: 60,80,100 x 2 110 x 2 120 x 2 130 x 2 135 x 2 140 x 2 Felt heavy but moved OK. Having to really keep these as knee-dominant as possible to keep the hip happy. Going to squat daily and keep them light to get the position right. Snatch: 40 x 3, 3 50 x 3, 3 60 x 3, 3 70 x 3, 3 75 x 2 77.5 x 2 Not too bad. My pull is rusty and I was having to concentrate like f*ck but didn't miss a rep. The set with 75 felt the best, first rep did certainly. Power Cleans: 60 x 3 70 x 3 80 x 3, 3 85 x 3 90 x 3 95 x 3 97.5 x 3 Happy with these. Was driving with my legs well but need to make sure my hips don't shoot up. Halt Deadlifts, from deficit(3 count at knee): 100 x 2 120 x 2 140 x 2 150 x 2 160 x 2 150 x 2 x 2 Nice and easy, just holding position and keeping my weight back. I don't plan to load these, just to work on posture. Snatch-Grip Sotts Press 30kg x 5 x 3 Done. I hurt. Everywhere. I kid you not. My hands bled, my legs are jelly and my pubic bone is absolutely broken but I feel like a new (old) man. Also, thanks for dropping by lads, I appreciate it! | ||
| youngy | | ... | 17-11-2013 @ 13:51 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Great stuff! | ||
| dave_rogerson | | ... | 17-11-2013 @ 13:56 |
Member 4046, 590 posts | youngy said:Great stuff! Cheers Youngy, feels great to be back. | ||
| dave_rogerson | | My god... | 18-11-2013 @ 19:46 |
Member 4046, 590 posts | ...I am pretty smashed today. Nice easy one today just to keep moving and get some basic work in on some strength stuff, will be easing into it over the next couple of weeks: Squats: 122.5 x 3 x 5 NHNF Snatch + OH Squat 50kg x 1 + 1 x 3 Wanted to do power snatches+OH squats but my pubic bone feels like it has the plague, or AIDs, or maybe both. Just did a few of these to work on catching dept. Not really a fan if I am honest. Paused Jerks: 50,60,70,80,90 x 3 Left these at that, feel a bit tentative with jerks for some reason. The pauses feel good actually. Military Press: 50 x 5 60 x 5 70 x 5 72.5 x 5 67.5 x 2 x 5 Mid Trap raises + Lying Face pulls superset: 4 sets, lots of reps Standing ab pulldown, Pallof Press, Reverse Crunch and lateral flexion giant set 4 sets, lots of reps Weighted stretches. | ||
| dave_rogerson | | Sunday's snatches | 18-11-2013 @ 19:50 |
Member 4046, 590 posts | Only 75kg but didn't feel as bad as I thought they would: | ||
| youngy | | ... | 18-11-2013 @ 20:38 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Moving well. You not like the nhnf snatch? | ||
| dave_rogerson | | ... | 19-11-2013 @ 19:11 |
Member 4046, 590 posts | youngy said:Moving well. You not like the nhnf snatch? Cheers youngy! No didn't feel right somehow. I'm a bit weird though, I find that if something changes the way my lifts feel, it f***ks me up. For example, if I snatch from the floor with straps it feels awful and I do something different. Same too if I do pulls, I try them every now and then but don't really get on with them. Seems like the NHNF thing does the same. Weirdly,power snatches don't though! And this is only for snatch, clean feels fine whatever I do. | ||
| dave_rogerson | | Tuesday | 19-11-2013 @ 19:15 |
Member 4046, 590 posts | Warm up: Squats: 60, 90, 110 x 3 120 x 3 130 x 2 140 x 1 Snatch: 40 x 3,3 50 x 3, 3 60 x 3, 3 70 x 3, 3 75 x 3 77.5 x 3 80 x 3, 3 Cleans: 60 x 2 80 x 2 90 x 2 95 x 2 100 x 2 105 x 2 110 x 2 Front Squats: 60 x 3 90x 3 100 x 3 110 x 3 120 x 3 Halt Snatch Grip Deads from deficit: 100 x 2 120 x 2 130 x 2 140 x 2 150 x 2 Not a bad session. No misses and weights all went up. A couple of snatches were forward and I really, really wanted to pull with my gammy arm for some reason. Overgriping I think, but all progress. Wrist held up on cleans and Fronts which I was worried about. Feeling good. | ||
| dave_rogerson | | Wednesday: | 21-11-2013 @ 19:06 |
Member 4046, 590 posts | Did an upper body session. I've lost a bit of muscle since I had the op and buggered my shoulder up. Shoulder is feeling much better so time to get rid of these moobs I seem to have developed. Bench, paused: 60,70,80,90 x 3 100 x 3 105 x 3 110 x 3 105 x 3 100 x 3 Bench, paused just off chest 80 x 6 85 x 6 90 x 6 lower trap Raises 6 kg x 15 - 20 in between each set of pressing Incline rear delt raises 10kg x 20 x 4 sets Pullups: BW x 12 x 3 DB pullovers 3 sets 15 reps Pressdowns: 4 sets 15 reps Triset: Ab pulldown, split-stance cable pullovers, Pallof Press: 3 circuits Then did some weighted stretches and static stretching Man, my bench has gotten weak but I haven't done it in months, so I can't complain really. Just happy that I can do it. | ||
| AndyCoupe | | ... | 21-11-2013 @ 19:10 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Nice snatching Dave | ||
12345678910 ... ... 1718192021222324252627
© Sugden Barbell 2026 Privacy - Terms & Conditions