Dont call it a come back
| AdamC |  | Dont call it a come back | 28-05-2018 @ 16:45 |
 Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | So after an 8 month hiatus from training due to health issues and 2 hand surgeries i'm finally back training. nothing special hand strength isnt fully recovered yet and form needs dialing back in. sumo deadlifts 60x5 60x5 100x3 100x3 140x3 140x3 160x3 180x2 - grip wansnt there for 3rd 180x2 180x1 deficit deadlifts. didnt go heavy on these the deficit was a bit too high 9x3 100kg box deadlifts 6x3 box squats with ssb 110kg 9x3 bent over rows, 4x8 seated row machine 4x10 hammer curls 3x10 reverse curls 3x10 back raises 3x10 standing abs 3x12 couple runs on the prowler | ||
| AdamC | | bench 30.5.18 | 30-05-2018 @ 22:51 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | again nothing special felt weak as f**k bench barx10 60x6 60x5 80x5 100x3 100x3 120x3 140x3 - spotter touched bar on last 2 reps last rep was hard 100x6 100x4 100x3 incline dumbells 25kg 4x10 lateral raises 4x10 rear delts 4x10 chest supported rows 4x15 hoff crushers 3 sets lat pull downs 4x10 face pulls 4x15 seated chest press 4x15 tricep push downs 4x15 | ||
| Billytheold |  | ... | 30-05-2018 @ 23:00 |
 Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270695.0 kgs @ 100kgs UnEq | Easy does it. You seem to know what your doing in my opinion. I wish you the best brother of iron. | ||
| AdamC | | squat day 01.6.2018 | 02-06-2018 @ 00:26 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | squats felt better than i expected, had issues with the monolift attachments, i hate them cant set up like with a normal monolift so im either pulled forward too much as i cant get my hips under the bar, or i hit the attachments coming up squats raw 25kg squat bar took a few sets with just the bar to figure out pin height, footing etc barx10 barx5 barx5 barx5 65x5 65x5 105x5 105x5 145x5 145x3 165x3 165x3 165x3 185x3 - hit mono attachment wwhich threw me off a bit SSB box squats 30kg bar 70x3 90x3 110x3 130x3 150x3 160x1 close stand full rom ssb squat 3x6 speed deadlifts 120kg bar weight, about 40kg band tension at lockout sumo 8x1 conventional 8x1 pendley rows 4x8 seated cable rows 4x10 standing ssb goodmornings 4x6 | ||
| AdamC | | speed bench and assitance work 03.6.18 | 03-06-2018 @ 14:28 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | Post Edited: 03.06.2018 @ 14:30 PM by AdamC felt weak as f**k today speed bench 60kg bar weight with doubled minis which added maybe around 50kg at lock out 9x3 with 3 different hand placings bow bar first time using bow bar for bench so kept it light 4x6 standing strict press did not feel strong on these at all so didnt go too heavy barx20 barx10 barx10 barx10 40x5 50x5 50x5 50x5 50x5 lateral raises 4x15 rear delts 4x15 lat pull downs wide grip 4x10 facepulls 4x15 tatepress 4x10 ez bar jm press 4x8 face pulls 4x15 tried a couple different incline press machines but hated them all so gonna sack that off and finish chest with machine flys instead | ||
| AdamC | | deadlifts 4.6.18 | 04-06-2018 @ 22:03 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | raw sumo triples again. 60x5 60x5 60x5 100x3 100x3 100x3 140x3 140x3 160x3 180x3 180x3 180x3 200x1 - just did a slightly heavier single to see how hands coped. no issues sumo snatch grip deadlifts. just did 4x8 with 60kg to see how the felt, probably switch back to conv for them speed squats only 70kg, working on trying to move fast so kept it light 9x3 bentover rows 4x8 seated machine rows 4x8 hammer curls 4x8 reverse ez bar curls 4x8 back raises 4x15 standing abs 4x15 had a go at the GHR - nope too heavy felt like the f**king thing was going to go over | ||
| AdamC | | bench 06.6.18 | 07-06-2018 @ 10:35 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | feeling pretty weak on bench at the moment barx15 barx10 60x5 60x5 60x5 80x5 80x5 100x5 100x5 120x3 120x3 120x3 CGBP 3x8 incline db press 3x10 close grip lat pull downs 4x10 hammer strength lat pull down 4x10 - first time using this machine quite like it. seated chest press 4x25 hoff crushers 3 sets bicep curls 3x10 face pulls 4x25 tricep push downs 4x10 standing abs 4x15 knee raises 4x15 lateral raises 4x8 rear delts 4x8 finished with a couple prowler runs | ||
| AdamC | | squats 8.6.18 | 09-06-2018 @ 00:21 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | struggling to get a good set up with the monolift attachments, and form needs work barx10 barx10 65x5 65x5 105x5 105x5 145x5 145x5 165x5 185x3 195x1 ssb box squats 70x3 90x3 110x3 120x3 140x3 160x4 170x1 - pb close stance ssb pause squats 3x6 speed deadlifts 120kg bar weight plus blue bands sumo 9x1 conv 9x1 pendlay rows 4x8 seated cable rows 5x10 dumbell shrugs 2x15, 2x10 seated ssb goodmornings - first time doing these so didnt go heavy 70x6 70x6 80x6 80x6 90x6 90x6 standing abs 4x15 | ||
| AdamC | | speed bench and assitance work 10.6.18 | 10-06-2018 @ 16:13 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | Post Edited: 10.06.2018 @ 16:13 PM by AdamC still not using much weight, just trying to get back into it properlystrict press barx10 40x5 50x5 60x5 70x5 70x5 40x10 40x10 40x10 60kg bar weight + double minis 9x3 using 3 different hand spacings floor press 60x6 80x6 100x6 100x6 lateral raises 4x15 rear delts 4x20 hammer strength lat pull down 4x15 chest flys 4x20 tate press 4x8 jm press with ez bar 2x10 - didnt feel this was effective so switched to overhead ez bar extensions 20x10 25x10 30x10 facepulls 4x25 | ||
| AdamC | | deadliftday 11.6.18 | 11-06-2018 @ 22:54 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | deadlifts felt like s**t, i seem to have forgotten how to sumo today 60x5 60x5 100x5 100x5 140x3 140x4 160x3 180x3 200x3 200x3 220x1 - just went for a single to see how hands coped felt okay snatch grip deadlifts 100kg 3x8 ssb box squats 9x3 machine rows 4x10 bent over rows 6x8 hammer curls 4x10 reverse curls 3x10 ssb goodmornings 3x10 back extensions 4x10 standing abs 4x15 | ||
| AdamC | | bench 13.6.18 | 14-06-2018 @ 12:42 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | pressing strength still seems to be slow to return bench barx10 barx10 60x5 60x5 80x5 80x5 100x3 100x3 120x3 120x3 140x2 140x1 illegal wide bench - went about half a thumb length from rings, first time trying these so kept them light 60x6 60x6 80x6 80x6 90x6 90x6 incline db press 20x10 25x10 30x10 30x10 close grip lat pull down 4x10 chest supported row 4x15 hoff crushers 3 sets lateral raises 4x8 rear delt raises 4x8 face pulls 4x25 seated chest press 4x25 tricep push downs 5x15 standing abs 4x15 bicep curls 4x10 | ||
| AdamC | | squat 15.6.18 | 16-06-2018 @ 00:05 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | decided to add briefs back in as felt like somethings pulled in my leg barx10 bax10 65x5 65x5 105x5 105x4 145x3 145x3 165x3 briefs on - boss briefs, they were tighter than i was expecting 185x3 185x3 205x3 225x2 245x1 - missed one side of the rack was going to go 265 but no one to spot and at that weight i need someone to make sure im back in the rack cambered bar squats,, tried 3 sets of these but i hate the bar we have, its too narrow for my stance so it either hits my knee or i have to push the bar forward. ssb box squats W/briefs 110x5 130x5 150x5 170x3 190x3 speed deadlifts - 120kg bar weight + blue bands pendlay rows 6x8 seated cable rows 6x10 dumbbell shrugs 4x10 suspended good mornings ssb. first time trying these so kept them light 70x5 70x5 80x5 90x5 100x5 standing abs 4x15 | ||
| AdamC | | ... | 17-06-2018 @ 16:38 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | speed bench and assistance day. nothing special strict press barx10 barx5 40x5 50x5 60x5 70x5 80x5 10kg up from last week speed bench 60kg bar weight + doubled mini bands 9x3 using 3 different hand spacings cambered squat bar bench 6x8 lateral raises 4x10 rear delts 4x10 facepulls 4x25 overhear tricep extensions 6x8 hammer strength lat pull down 4x15 machine flys 4x25 seated cable rows with medium grip 4x10 tate press 4x8 bench - just to get some blood flowing and get some growth 5x10 60kg | ||
| AdamC | | ... | 19-06-2018 @ 01:38 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | deadlifts felt heavy today was pretty tired too sumo 60x5 60x5 10x5 100x5 140x3 160x3 180x3 200x3 220x1 - this was slow, felt heavy and almost didnt budge at first 230x1 - raw beltless PB conventional 160kg 9x3 - double overhanded all of these and it tore the skin off my thumbs, but carried on anyway ssb box squats still working on getting speed back so only light 9x3 bent over rows 6x8 machine rows 6x10 hammer curls 6x10 reverse curls 4x10 SSb goodmornings 4x10 banded back extensions 4x15 standing abs 6x15 | ||
| AdamC | | ... | 20-06-2018 @ 22:06 |
Member 1519, 1476 posts SQ 320, BP 260, DL 320900.0 kgs @ 117kgs Eq | bench day 20.6.18 strength slowly going back up, still another 45kg to go before my raw bench is back where it was barx15 ba5x10 60x5 60x5 80x5 80x5 100x5 100x3 120x3 140x3 150x1 CGBP 2 board with fat grips 60x10 60x10 80x8 80x8 100x8 100x8 incline db press 25x10 30x10 35x10 40x6 lat pull downs close grip 6x10 lateral raises 6x8 rear delt raises 6x8 hoff crushers 3 sets bicep vurls 4x10 face pulls 4x25 chest supported rows 4x15 standing abs 4x15 seated chhest press 4x25 tricep pushdowns 8x15 | ||
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