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Depth check please

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KevC86IconDepth check please24-05-2018 @ 22:10 
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Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 02.07.2018 @ 17:19 PM by KevC86
Accidentally started this thread about 5 weeks ago and as im now in the market for a new journal it seems a good place to start.

So, since i stopped the last journal I've had a 5th place finish at Englands (qualifying me for UKs), and a 3rd place finish at the Xplosive ape northern qualifier (qualifying me for their final, and getting my wife some fun money).
Ive also re-injured the left adductor. I knew this was a risk going in to the squat event at xape, but after a disappointing farmers event i needed to get some points back so i pushed hard. It paid off as i got enough pts to hobble through the final event and still take home the trophy I'd promised my son.

Focus now turns to UKs in a little under 4 weeks. Two main aims between now and then:
Rehab the leg (physio booked and BPC 157 ordered),
Drastically improve my monster db so as to avoid shaming myself on the opening day of UKs.
KevC86Icon...02-07-2018 @ 17:21 
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Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
2/7

Chins/banded single arm rows, 5/5 - 3 sets.

Inverted kettlebell press

10 x 5, 5, 5.

Half Powell raises

6 x 5, 5, 5.

Kettlebell press

20 x 3, 3, 3.

Monster DB

66 x a lot of cleans (+ a few presses).


Had to do a spot of carpentry whilst warming up today. The joists in the garage were a pretty perfect fit for most of my overhead, but as DB doesn't necessarily stay horizontal throughout its ascent it had a tendency to hit the joists when last i trained it. I therefore raised 1 of the joists, which gives me about a 3ft 'gap' i can press in without worrying about the DB accidentally damaging my roof.

Oh i also made a new drop matt so the DB doesn't damage my platform. And people think I'm just a pretty face.

The session itself was very light, partly due to my damaged leg, partly because im still tired from saturday and mostly because i believe the best way to improve my DB in a short span is to focus on shoulder stability and technique. The aim this week is just to find an efficient clean and a comfortable 'seat' for the db.
As before left arm feels much more comfortable, i suspect this is a mobility issue so i will be working hard to bring my right side up to par.
KevC86Icon...04-07-2018 @ 21:19 
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Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
4/7

Hanging knee raises, 3 x 10.

Kettlebell brace

20 x 15s, 15s, 15s.

SLDL

140 x 3, 3, 3.

TRX half squats, 3 x 10.

Assisted 1 leg squats, 3 x 5.
KevC86Icon...07-07-2018 @ 09:32 
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Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
6/7

Chins, 3s eccentrics, 3 x 3.

Trap 3 raises

6 x 5, 5, 5

Dumbell external rotation (elbow on bench)

3.5 x 8, 8, 8.

Close grip, incline press

60,
100 x 5, 5, 5,
120 x 3, 3.

Banded shoulder dislocations

Kettlebell press

20 x 3, 3.
 
Monster db 1 clean + press

66 x 2, 2.


Leg is nice and colourful now that the bruising has came out, but its starting to feel a bit more useful.
LH DB was a piece of cake. RH was not.
KevC86Icon...08-07-2018 @ 14:09 
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Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/7

Banded adductors/hip flexors

TRX squats, 3 x 10.

Wide stance half squats

60 x 10, 10,
100 x 10, 10,
140 x 10,
180 x 2.


Just rehabbing the leg.
The wide stance squats were suggested by my physio and turned out to be a god send. No pain at all.

Started running the BPC 157 yesterday, and I'll continue that right up to UKs.
KevC86Icon...10-07-2018 @ 21:25 
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Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
10/7

Chins/banded single arm rows, 5/5 - 3 sets.

Inverted kettlebell press

10 x 5, 5, 5.

Banded dislocations

Half Powell raises

6 x 5, 5, 5.

Kettlebell press

20 x 3, 3.

Monster DB

66 x 2, 2,
72 x 1,
75 x 1.


Things feeling pretty decent today.
Bruising on the injured leg has almost completely cleared up, and no discomfort at all now during normal day to day activities.
Only slight issues are a poorly positioned cut on my right hand (which made gripping the DB very awkward,) and not being able/willing to put full power in to my leg drive yet, but thats coming back.
The 75 might actually be a sleeveless PB, which given that it was half strict pressed suggests i should be fairly decent on the DB once my leg drive is back.
KevC86Icon...12-07-2018 @ 21:30 
Avatar
Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
12/7

Hanging knee raises, 3 x 10.

Kettlebell brace

20 x 15s, 15s, 15s.

Banded adductors/TRX squats, 3 x 8/10.

Wide stance half squats

60,
100,
140 x 12, 12, 12.

Half front squats

60,
100 x 3, 3.

Assisted 1 leg squats, 3 x 8.


Just rehab and core stuff tonight. Also got some stretching done.
KevC86Icon...14-07-2018 @ 15:19 
Avatar
Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
14/7

Chins, 3s eccentrics, 3 x 3.

Trap 3 raises

6 x 5, 5, 5

Dumbell external rotation (elbow on bench)

3.5 x 5, 5, 8.

Banded shoulder dislocations

Kettlebell press

20 x 3, 3.
 
Monster db 1 clean + press

66 x 2, 2.
78 x 1,
 Sleeves,
82 x 1.

Close grip, incline press

60,
100 x 5,
105 x 5, 5,
125 x 3, 3.

Bar bending

44" bar.


Leg feeling a lot more powerful today.
Bar bending was a piece of cake, rather looking forward to it.
KevC86Icon...15-07-2018 @ 15:23 
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Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
15/7

Yoke

153,
233,
273,
313 x 15m.

Duck walk

135,
175,
205 x 15m.

Tyre load

70 x 30m, 30m.

DOH apollons

120,
160,
180 x 2.


Obviously all nice and light today, but everything's feeling good and moving well.
KevC86Icon...17-07-2018 @ 21:29 
Avatar
Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
17/7

Chins/banded single arm rows, 5/5 - 3 sets.

Inverted kettlebell press

10 x 5, 5,
14 x 3.

Banded dislocations

Half Powell raises

8.5 x 5, 5, 5.

Kettlebell press

20 x 3, 3.

Monster DB

66 x 3, 3,
72 x 3 - PB,
75 x 3 - PB,
80 x 1 - sleeveless PB.

Bar bending

33" bar


Final full session on DB, everything feeling pretty good. Stability in particular has improved massively over the last 3 weeks.
KevC86Icon...19-07-2018 @ 22:07 
Avatar
Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
19/7

TRX squats

Beltless front squats

60,
100,
140 x 1, 2.

Dumbell external rotation (elbow on bench)

8.5 x 5, 5, 5.

Power cleans

70,
100 x 3, 3.

Trap 3 raises

8.5 x 5, 5, 5.

Close grip, incline press

60,
100,
120,
140 x 1.


Completely pain free on squatting tonight, so while im not naive enough to think its healed i do know it will be in better shape than it was at Englands, and we managed ok there.
A little tightness in the left triceps on incline. Nothing to cause concern, just enough to remind me its almost physio time.

Off to Bingley barbell tomorrow to make up for cancelling a session the day before England's. Plan is some light squatting and then deads up to around the 300kg mark.
KevC86Icon...20-07-2018 @ 23:13 
Avatar
Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
20/7 - Bingley barbell club

Beltless wide stance half squats

70,
120,
170 x 8, 8, 8.

SLDL

120,
170,
220 x 3,
260 x 3,
300 x 1/1.

Deadlifts

300 x 2, 2.


First go of anything vaguely heavy since re-tearing the leg at xape. Pulls were a bit slow, but no pain. They were slightly lopsided, but tomorrows physio appointment will take care of that I'm sure.
unit94Icon...21-07-2018 @ 16:04 
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what is everyone's fran time?
Member 3986, 9367 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
I'm coming down for Sunday so you better make the final x
KevC86Icon...21-07-2018 @ 20:23 
Avatar
Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
unit94 said:I'm coming down for Sunday so you better make the final x


If i can mong power my way through day 1 I'll make the final. Someone needs to be there to bully Logan in to getting himself on that podium after all.
KevC86Icon...22-07-2018 @ 20:07 
Avatar
Naps, family time and good food.
Member 5141, 2890 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
22/7

Super yoke

195,
235,
275.

Duck walk

135.

Stones

Up to 120/135/160.


Final session on events.
Felt very rough going in to it after 2hrs of physio yesterday and a bout of food poisoning which kept me on the toilet half the night.
Physio was pleased with how quick the leg is healing, so that shouldn't be a problem come comp day.
Everything moved well, particularly happy with how easy the 160 stone was having not touched them for a while.

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