Doc's Big Brown Satisfying Log
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| doc77 |  | ... | 28-03-2011 @ 22:13 |
 enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | Cheers Ben, fully enjoyed it as well, including the pelvic thrusting woman on the floor... Mon 28th Mar Squats 10 x bar 5 x 70kg 5 x 110kg 8 x 130kg 7 x 135kg 5 x 140kg Felt really stiff today adn everything felt heavy, all the farmers and dragging must have taken it out of me on Sat. Shoulder wwas really sore with the bar in position on my back as well  Spent the rest of the session doing some shoulder rehab stuff including empty bar oh press, rotator cuff work and benching with up to 70kg for 10+reps. Got some voltarol as well to speed up the recovery as its doing my head in at the moment; can't press overhead, cant bench heavy, cant even lie on that side in bed at night at the moment  Still, deadlift is the focus at the moment and it isn't affecting that so that is the positive I can take from things at the moment... | ||
| ben66 | | ... | 28-03-2011 @ 22:16 |
 Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Oh yeah....- pelvic thrusts....! Maybe just leave the pressing for a few weeks till better and hammer the deadlift? | ||
| doc77 | | ... | 28-03-2011 @ 22:24 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | ben66 said: Maybe just leave the pressing for a few weeks till better and hammer the deadlift? Yeah it's looking like I will have to, despite the u90s next month, I'm gonna have to take a couple of weeks off pressing and then nail it the week before to get back up to standard again. Bugger. | ||
| doc77 | | ... | 30-03-2011 @ 16:30 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | Tue 29th Mar SLDL 5 x 70kg 5 x 110kg 5 x 140kg 5 x 150kg 5 x 160kg 5 x 170kg 3 x 1 x 180kg Bent Over Rows 5 x 70kg 5 x 80kg 5 x 90kg 5 x 100kg 5 x 110kg Wide Grip Pull Ups 5 x 5 bw Partial Squats 5 x 140kg from pin 8 5 x 190kg from pin 8 5 x 220kg from pin 8 3 x 5 x 200kg from pin 7 Some Bicep and shoulder stuff also. Feeling tired now, deload next week. | ||
| doc77 | | ... | 01-04-2011 @ 21:49 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | Fri 1st Apr Front Squats 10 x bar 5 x 60kg 5 x 100kg 5 x 120kg 3 x 130kg 3" Deficit Deadlifts 3 x 60kg 3 x 100kg 3 x 140kg 3 x 180kg 1 x 200kg Ran out of time, had to go to work. Deadlifts moved pretty quickly, and when I got to work I found out they didn't need me so I went home, ate food and went training again | ||
| ben66 | | ... | 01-04-2011 @ 21:50 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Nice sesh. I ended up going tonight as well, early morning events on my lonesome didn't look too appealing... | ||
| doc77 | | ... | 01-04-2011 @ 21:54 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | Fri 1st Apr 3" Deficit Deadlifts 1 x 100g 1 x 140kg 1 x 180kg 3 x 1 x 200kg 3 x 3 x 180kg Wide Grip Chins 8 x bw 6 x bw 5 x bw 5 x bw 4 x bw Bent Over Rows 5 x 70kg 5 x 90kg 3 x 5 x 110kg Hanging leg raises 3 x 10 bw Dumbbell Side Bends 3 x 10 x 50kg db Also did some wrist roller sets, the handle is about 2" diameter and I used a 20kg plate for 2 sets then a 15kg plate for 2 sets. Took me all my willpower today not to try some pressing, not pressing is depressing However, deadlifts are definitely gaining speed off the floor, gonna stick with this method and hammer the sticking points now as well. Must also remember to deload occasionally too..... | ||
| doc77 | | ... | 01-04-2011 @ 21:55 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | ben66 said:Nice sesh. I ended up going tonight as well, early morning events on my lonesome didn't look too appealing... I went back for more after this lot... 8am farmers and yoke would probably kill me anyway man! I usually dont get to sleep until 2 or 3am after working on the bar until closing time! | ||
| doc77 | | ... | 03-04-2011 @ 02:44 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | Sat 2nd Apr Bench 20 x bar 10 x 40kg 8 x 60kg 8 x 70kg 8 x 80kg 5 x 90kg - felt tight in shoulder and tricep at this point so didn't go heavier 3 x 5 x 80kg Tried a 40kg push press warm up and shoulder said forget it Dips 8 x bw - painless  3 x 8 x bw + 20kg - all painless some very light flyes to get some flexibility going on in the injured bit, didn't use any pain relief today and it didn't feel too bad apart from anything overhead, which I am hoping will soon be do-able again... | ||
| doc77 | | ... | 06-04-2011 @ 14:13 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | Deload week, and as I am back in my home town I have no gym to train at either this week, so I am just spending the week doing some plyo stuff like box and broad jumps, bodyweight exercises like pull ups (and push ups etc for tricep/shoulder rehab), and dumbbell work. Fingers crossed I'm gonna smash it up at OSG this weekend on events, then back to the plan next Monday. On a side note, I had my son (who is 6 in 4 weeks) deadlifting (12kg 3x8), broad jumping and doing walking lunges yesterday! He loved it (I told him it would help his karate if he was strong) and wants to train pressing tomorrow Maybe one day I will see if Mark Clegg will give him some oly training   | ||
| doc77 | | ... | 20-04-2011 @ 23:18 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | So the last two weeks have consisted of a couple of gym sessions and a lot of shoulder and tricep mobility and rehab work. Done a session involving SLDL up to 3x180kg and a few dumbbell sessions, back to Aberdeen tonight so I thought I would have a test of the arm and see how things felt...conclusion: not good really yet , it's gonna be a few weeks until I can get 100kg above my swede again and so I'm gonna drop out of the u90s this year Wed 20th Apr Bench 10 x bar 10 x 50kg 8 x 70kg 3 x 90kg - tricep felt tight at bottom when stretched and struggled for the last 2" of lockout to actually straighten my arm 5 x 90kg - felt better off the chest but still no lockout strength in that arm 8 x 80kg - felt ok at first but tricep tired very quickly Push Press 8 x bar 2 x 60kg - after benching my tricep and shoulder area had tightened up to the point where i was struggling to get my arm overhead quickly with 60kg, still felt injured so I felt that, as it meant I wasn't gonna be able to compete this weekend, I would take my anger out on some deadlifts. Deadlift 5 x 60kg 5 x 100kg 5 x 140kg 5 x 180kg 3 x 200kg plus 2 singles with a 30s hold (straps on 2 singles, just enough rest inbetween to get straps out of bag and on and then lift) 200kg is a peanut now all of a sudden, gonna stick with SLDL and deficits for a while over summer and see how far they can get me. Bent Over Rows 8 x 60kg 8 x 80kg 8 x 100kg Hammer Curls 8 x 22.5kg 8 x 27.5kg 8 x 30kg Plus some bicep curls on machine and wrist rollers with 15kg plate, 3 times up and down again both ways each hand. So, pissed off with tricep problem rolling on, as deadlift is moving along really well now and I have actually done some event training before this comp for the first time since my first comp. But, if I do it and do further damage it might mean I'm not able to press for a lot longer than as things are. Time to heal and focus on the deadlifts and squats for the time being. On the plus side, I've barely smoked any cigarettes for 2 weeks, and can see myself stopping for good soon. Might even do some cardio over the summer | ||
| ben66 | | ... | 20-04-2011 @ 23:34 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Nice session. Are you back up in the 'deen- Results this weekend? Will be my last session before a week off. | ||
| doc77 | | ... | 20-04-2011 @ 23:57 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | Cheers mate, yeah I'm up for results on saturday. What are you thinking of doing? | ||
| doc77 | | ... | 23-04-2011 @ 02:15 |
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230565.0 kgs @ 90kgs UnEq | Fri 22nd Apr Squats 10 x bar 5 x 60kg 5 x 100kg 5 x 120kg 5 x 130kg 3 x 140kg - back was still sore as f**k from deadlifts on Wednesday! Front Squats 3 x 3 x 100kg Push Press 10 x bar 5 x 5 x 40kg CGBP 10 x bar 5 x 40kg 5 x 60kg 5 x 80kg 3 x 3 x 90kg Dips 8 x bw 8 x bw + 10kg 8 x bw + 15kg 8 x bw +20kg Lat Raises 3 x 8 x 17.5kg dbs Then did some rehab stuff. When pressing anywhere above bodyweight I start to feel it after 3 reps, and weirdly, close grip feels more comfy than normal, wider grip. Also, as long as i keep my elbows rotated 'inwards' dips aren't a problem, bench is ok up to bodyweight but when stretched as in overhead press or flyes I cannot hold weight with it yet still, but it is slowly returning to normal. Events and SLDL/deficit pull session planned for next two sessions, gonna also do some rack pulls and next week throw in some partial squats from about the same ass height as on deadlift. Still gonna be on 5x5 for SLDL and also squats now, but 8s for everything else pressing and assistance-wise for next 4 weeks. | ||
| ben66 | | ... | 23-04-2011 @ 03:37 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Results @ 11. give me a shout. | ||
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