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Completing the Tetralogy

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slimsimIconweek 5 session 102-04-2019 @ 17:52 
My asshole is not watertight.
Member 2926, 5818 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
Post Edited: 11.04.2019 @ 22:30 PM by slimsim
Back squat
warm up - good mornings, high-bar squats, lunges, more squats
70x6+6
120x4
140x1
150x1
160x5+5+5+5+5 2:15min rest - hard!

Bench
Bar x10+10
60x7
75x5
87.5x2+2+2+2+2+2 1:20-min rest - good

Bent over row
60x8+8
75x8
87.5x8+8+8 2-min rest - last 3 reps on final set weren't quite full reps. Need to back weight off a little.


Done - hard tonight

Noticed on squats that as I reach the bottom position my hips swing over to the left a little. Doesn't cause me any problems (yet) but can't be good for long term health. That'll teach me for never stretching. Gonna focus on just doing maybe 10-mins a night, especially the hip flexors, hips and quads as these are all really tight.

Ribs still sore on left side so struggling to push my breath out on squats to tighten my core.
slimsimIcon...02-04-2019 @ 17:55 
My asshole is not watertight.
Member 2926, 5818 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
Wayne_Cowdrey said:f**king hell Simon! I've been worrying about you since that post!


Sorry Wayne, it was in poor taste, I know. I just couldn't help myself. Thankfully I'm A-ok Happy

PeteHodgson said:Omg! Opened this thread earlier and read that you'd lost your leg. After driving to the hospital about an hour ago to bring you grapes and condolences I was puzzled that they had no record of anyone being admitted following a car crash and losing their leg. I kicked off big time and demanded they check again. Imagine my embarrassment when I checked the forum only to find out it was a hoax! I'm going to leave now. Wonder how much the car parking will cost me?!


Ha, in Preston hospital the number plate recognition system probably isn't working so it won't have cost you anything. Hope you enjoyed MY grapes Grin Grin

sd1656 said:Tbh I would have been releived that I wouldn't ever have to worry about squatting again!


I'd be devastated. It's about the only thing I'm half decent at! Half being the operative word.
slimsimIconweek 5 session 205-04-2019 @ 18:15 
My asshole is not watertight.
Member 2926, 5818 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
Back squat
warm up - font squats/good mornings/overhead press/lunges/back squats
bar x8
60x8
100x6
130x4
150x3
160x2+2+2+2+2 1:20min rest - easy and moving well

Bench
Bar x10+10
60x8
75x4
87.5x6+6+5(f6)+5(f6)+4(f5) - 2:15min rest. DAMN! That was disappointing. On the 4th and 5th sets I even paused for a shorter period. Not sure whether this is a total fail or not but we'll see over the following weeks. This was actually the biggest volume session so from now on it's increasing weight and lessening sets. I actually think the 4 5's in 3 sessions time with 90kg will be easier than this and I don't expect to fail them but we'll see.

Deadlift
60x5
100x5
130x5
142.5x3+3+3+3+3 - 1:30min rest - easy

Planks

1:15min on
1:00min rest

4 rounds

DONE

Onwards and upwards
slimsimIconWeek 6 - session 108-04-2019 @ 23:12 
My asshole is not watertight.
Member 2926, 5818 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
Back squat
Warm up - quick one
60x10+10
100x8
120x5
135x3+3+3+3

Bench
Bar x10+10
60x8
72.5x3+3+3+3

Deadlift
60x5
100x5
140x5 (belt on)
160x1
170x6+6+6+6+6+6 - really hard on hands and tore a couple of calluses on my right hand.

No phone so couldn’t time my rest periods - not too concerned as squats and bench were both light tonight.

Done
slimsimIconWeek 6 - session 211-04-2019 @ 22:42 
My asshole is not watertight.
Member 2926, 5818 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
Post Edited: 15.04.2019 @ 18:22 PM by slimsim
Back squat
warm up - squat x10, overhead press x10, good mornings x10, lunges x5, x2 (except lunges)
60x10+10
100x8
130x6
150x3 - belt on
160x6+6+6+6+6 2:15min rest - sickening! Really took it out of me. Did these barefoot as I’d been discussing the use of oly shoes with one of the coaches. Definitely worked my glutes and hamstrings, in fact, tweaked my right hamstring which MUST mean it was working harder than normal as I normally feel nothing in them!!! (Bro science 101)

Bench
Bar x10+10
60x8
75x6
87.5x2+2+2+2+2+2 1:15-min rest - cut rest by 5secs and added extra rep on each warm up. Ok but definitely drained from squats.

Bent over row
60x8+8
70x8
80x8+8+8 1:30-min rest - decent form but still knackered

Dumbell Curls
14x12+8(f9)

Much harder doing then together rather than alternating arms.

Done - glad this one was over!!

Also looking forward to starting ramping the weight up as of next week.
slimsimIcon...15-04-2019 @ 18:28 
My asshole is not watertight.
Member 2926, 5818 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
Back squat
warm up - squat, good morning, overhead squat, front squat
60x6+6
100x6
130x4
150x1 - super easy
165x3+3+3 2:00min rest - belt & knee sleeves on! EASY!!

Bench
Bar x10+10
60x8
80x3
90x5+5+5+5+5 3:00-min rest - hit all reps fairly easily - probably due to extra rest as I didn't want to miss any after the last heavy session

Deadlift
60x5
100x5
140x3
157.5x2+2+2+2 1:45-min rest - no belt but did use straps as hands still a little torn up

Single arm tricep pressdown
8.75 x10r10l x3 - last set was hard on right arm. Big, big strength difference

Planks
1:20min on
1:00min rest
4 rounds - really hard

Stretched - concentrated on quads, hip flexors, hips and hamstrings

DONE

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