Easing back from injury
| shaun_kelly1993 |  | 26/05/2016 | 27-05-2016 @ 11:33 |
 I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Bench Press: 5s x 125kg x 7reps OHP: 5s x 80kg x 7reps then shoulders & tricep work | ||
| shaun_kelly1993 | | 31/05/2016 - repeating last week | 01-06-2016 @ 09:32 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Illness/Moving house halted things last week so i took 4 days off, and felt alot better so i decided to repeat last weeks work as i missed half of he week. 31/05/2016 - Bench & OHP Bp: 4s x 9r x 115kg OHP:4s x 9r x 75kg Incline Bp: 3s x 100kg x 10r Fly's: 20/12/10/8/6/8/20 pyramid sets. Seated rows: same protocil as fly's Ab's: 2s x 50reps (weighted) | ||
| shaun_kelly1993 | | 01/06/2016 - First sq session with zero pain! | 02-06-2016 @ 10:59 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Finally starting to see light at the end of the injury tunnel: Sq: 5r x 70/100/120/140/160/160/160 Dl (still sumo): 5r x 70/120/140/170/200/220/200/170 Conventional: 3 x 145 x 3r (no pain!) SLDL: 70 x 12, 100 x 10, 120 x 8, 100 x 10, 70 x 20r Ab's: 3s x 50reps | ||
| shaun_kelly1993 | | 02/06/2016 | 03-06-2016 @ 10:30 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Bp: 5r x 70/110/120 5s x 125 x 7r 140/150/160 x 1r CGBP: 70/100 x 5r 120/130/140 x 1r 100 x 8r 70 x 20r Seated row: 4s x 12r Ab's: 1s x 50r Pushdowns: 3s x 20r then went home and ate the world. | ||
| shaun_kelly1993 | | 13/06/2016 - 04/07/2016 | 05-07-2016 @ 09:38 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | I did the smolov base cycle for bench as i broke my foot, yes i'm made of glass. The last week of it was: Mon: 4 x 9 x 120 Wed: 5 x 7 x 130 Fri: 7 x 5 x 140 Sun: 10 x 3 x 145 Will be testing my max on the 06/07/2016 & 08/07/2016 before moving onto the intense phase, i have also started squatting again last night (04/07/2016) and it went like this: 04/07/2016 - Sqauat day: Sq: 70/90/110/130 x 5r 6 x 145 x 6r Bp: Up to 150 x 3s x 1rep Ab's: 4 x 25r (weighted) | ||
| shaun_kelly1993 | | 05/07/2016 - Deadlift day | 05-07-2016 @ 09:48 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | DL: 70/100/120/140/160/180 x 5r 1 x 190 x 8r 4" Block Pull: 190/200 x 5r 1 x 210 x 8r 2" DDL: 120/140/160 x 5r 1 x 140 x 8r SLDL: 5 x 70/80/90 8 x 100/120/140 | ||
| shaun_kelly1993 | | 06/07/2016 - Sq & max bench | 07-07-2016 @ 11:00 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squat: 7s x 150 x 5r (no belt) Bench: First of my 'max' out days this week the other bing Friday before moving on to the next phase so went: 70/100/120 x 5r 140/150/160/170 x 1r Left it there with a bit more in the tank and hopefully improve further on Friday, very happy with the 170 bench, by far the best i've pressed it, and it's the first time over 145kg in an age so thats another plus, 180 looks to be realistic for the classics in October. | ||
| shaun_kelly1993 | | 08/07/2016 - Squats & lots of heavy pressing | 11-07-2016 @ 08:52 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 11.07.2016 @ 15:04 PM by shaun_kelly1993 Sq: 8s x 4r x 170kg (beltless)Bp: Worked up to 165 for 3 easy-ish singles, didn't feel good for 180 today so just left it there rather than risk injury this close to a new training phase. Incline BP: went up to 150kg x 1r (pb) CGBP: managed to press 160kg with a decent enough pause, PB Overhead press: Another Pb for strict overhead, i got 122.5kg, over the moon with that. | ||
| shaun_kelly1993 | | 10/07/2016 - Squat day | 11-07-2016 @ 09:04 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Sq: 70/100/120/150/170 x 5r 10s x 3r x 180 (still beltless for now) SLDL: 3s x 8r x 120 very nice stretch off lol Leg ext: 3s x 12r Ab's: 3s x 20r | ||
| shaun_kelly1993 | | 11/07/2016 - New phase | 12-07-2016 @ 13:05 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Today was the start of my "intense phase" on smolov bench and the 2nd week of smolov jr for squats. Squat: 5r x 70/100/120/140 6s x 6r x 155kg (no belt) Bench Press:5 x 70/ 3 x 105/ 4 x 125/ 3 x 4r x 140/ 5 x 150 (pb i think) Strict press: 5 x 60/70/75/80/85/90 Lat Raise: 12/10/8/6/8/10/12 pyramid | ||
| shaun_kelly1993 | | 12/07/2016 - Deadlift day | 13-07-2016 @ 08:38 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deadlift: 70/120/150/170/190 x 5r 200 x 8r 4" Block Pull: 170 / 200 x 5r 220 x 8r 2" Deficit Deadlift: 180 x 8r SLDL: 10r x 120/130/150 Lat pulldown: 12/10/8/6/8/10/12 rep Pyramid Seated row: 12/10/8/6/8/10/12 rep Pyramid Shrugs: 4s x 25r | ||
| shaun_kelly1993 | | 13/07/2016 - | 14-07-2016 @ 08:24 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/100/120/140/150 x 5r 7s x 5r x 165kg Bench: 50/70 x 6r 105 x 3r 115 x 3r 130 x 4r 150 x 3r 2 x 140 x 5r Incline Bp: 60/100/105/110 x 6r, 115 x 4r Fly's: 3s x 12r w/24kg dbells Cable fly's: 12/10/8/6/8/10/12 pyramid | ||
| shaun_kelly1993 | | 15/07/2016 | 18-07-2016 @ 08:41 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squat: 8s x 180 x 4r Bench: 4 x 105/115/3 x 130 x 4r CGBP: 3 x 115 x 5r Pushdowns: 3s x 12r | ||
| shaun_kelly1993 | | 16/07/2016 | 18-07-2016 @ 08:42 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | OHP: 5r x 60/70/80/90, 2 x 100 x 3r 3 x 10r x 70kg 1 x 12r x 50kg Bent over row: 8 x 60/80/100, 6 x 110/115/120 Pulldown: 3s x 12r Seat row: 3s x 12r | ||
| shaun_kelly1993 | | 17/07/2016 - am session | 18-07-2016 @ 08:43 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 10s x 190 x 3r (no belt) Leg curls: 3s x 12r Standing rope crunch: 3s x 12r | ||
© Sugden Barbell 2026 Privacy - Terms & Conditions