Easing back from injury
| shaun_kelly1993 |  | 17/07/2016 - pm session | 18-07-2016 @ 08:46 |
 I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Hammer strength lat pulldown: 12/10/8/6/6/8/10/12 rep pyramd T-Bar row: 3s x 140kg x 12r (underhnd grip) Bench press style pull downs (bench in middle of 2 cables, put the bar attachment across both cable attachments, set up in arch position, and bring the bar into your chest with same path as you would on bench, squeeze and slowly release back but keeping shape as you would on the bench): up to 5s x 5r heavy, then 3 drop sets of 8/10/12reps each time squeezing//pausing on chest for a 3 count. Curls: 4s x 12reps | ||
| shaun_kelly1993 | | 18/07/2016 | 19-07-2016 @ 11:18 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 6s x 6r x 170 (no belt) Bench Press: 70 x 5r 100 x 4r 120 x 4r 130 x 4r 150 x 3r 2 x 150 x 4r OHP: 5r x 70/75/80/85/90/95/100/90/85 Genral shoulder work Lying down pulldowns - 5x5r | ||
| shaun_kelly1993 | | 19/07/2016 - Deadlift day | 20-07-2016 @ 11:46 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deadlifts: 70/120/150/170/200 x 5r 210 x 8r 4" Block Pulls: 210 x 5r 230 x 8r 2" Deficit deadlifts: 170 x 5r 190 x 8r Stiff Leg Deads: 8r x 120/140/160kg All Beltless. | ||
| shaun_kelly1993 | | 20/07/2016 - Sq & Bp session | 21-07-2016 @ 10:11 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70 x 5r 100 x 4r 120 x 3r 150 x 2r 170 x 1r 7s x 190 x 5r (no belt) Bench Press: 50 x 10r 70 x 8r 90 x 6r 105 x 3r 125 x 3r 140 x 3r 3s x 150 x 3r 155 x 3r Incline Bench: 60 x 12r 80 x 10r 100 x 8r 110 x 8r 100 x 8r Incline Dumbell fly's: 12's x 20r 20's x 12r 26's x 3s x 8r Lost approx a stone in sweat after that session in 30 degree heat! worth it tho, starting to feel like i'm finally getting back to the level i was at in South Africa 2014 after a long list of injuries! Bring on the British Classics on my home turf! | ||
| shaun_kelly1993 | | 22/07/2016 | 25-07-2016 @ 09:13 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squat: 70 x 5r 100 x 5r 120 x 4r 150 x 4r 170 x 3r 190 x 2r 8s x 200 x 4r (no belt) Bench: 70 x 10 90 x 8 105 x 3 125 x 3 140 x 4 4 x 150 x 5r CGBP: 5 x 125 x 3r Then some tricep isolation stuff. | ||
| shaun_kelly1993 | | 24/07/2016 | 25-07-2016 @ 09:14 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/100/120/150/170/195 x 5r 10s x 210 x 3r (no belt) Leg ext/Leg Curls & Abs: 4 s x 12r | ||
| shaun_kelly1993 | | 25/07/2016 | 26-07-2016 @ 08:50 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/100/120/150 x 5r 3s x 165 x 8r 180 x 5r 2s x 190 x 2r 205 x 1r First session with a belt on, very slightly tender but defo better, and the reps obviously felt alot easier than beltless. Bench: 70 x 10r 100 x 3r 115 x 3r 130 x 3r 5s x 150 x 5r (PB) | ||
| shaun_kelly1993 | | 26/07/2016 - Deadlift Day | 27-07-2016 @ 08:53 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deadlifts: 70 x 3r 120 x 3r 170 x 3r 200 x 5r 220 x 8r 4" Block Pulls: 220 x 5r 240 x 4r 240 x 4r 2" deficit: 170 x 5r 200 x 8r SLDL: 8r x 130/150/170 | ||
| ChrisMcCarthy |  | ... | 27-07-2016 @ 09:52 |
Lost his pen, then found his pen. #phew Member 4899, 2971 posts | Nice run of training - what are you aiming for at the Classic? | ||
| shaun_kelly1993 | | .. | 27-07-2016 @ 10:17 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | ChrisMcCarthy said:Nice run of training - what are you aiming for at the Classic? cheers man, things seem to be going okay now touch wood. I would like to be able to get 280/185/310 at the classics, but that could change depending on how training pans out. | ||
| shaun_kelly1993 | | 27/07/2016 | 28-07-2016 @ 10:13 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70/100/120/150 x 5r 3s x 8r x 165kg 1s x 5r x 180kg 2s x 2r x 190kg 1s 1r x 205kg Bench: 70 x 8r 100 x 3r 115 x 3r 130 x 3r 2s x 155kg x 3r Incline Bp: 60 x 10r 100 x 8r 110 x 6r 120 x 6r 110 x 6r 100 x 8r 60 x 10r Fly's: 3s x 12reps | ||
| shaun_kelly1993 | | 29/07/2016 | 03-08-2016 @ 08:36 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 4 x 180 x 5r 190 x 3r 2 x 205 x 2r 230 x 1r Bench press: 3r x 105/125/140 4s x 155 x 3r CGBP: 70 x 10 100 x 6 120 x 4 140 x 2 150 x 2 160 x 1 5 x 125 x 3r Skull Crusher's: 3s x 12r Bench press pulldown: 5s x 5r | ||
| shaun_kelly1993 | | 01/08/2016 | 03-08-2016 @ 08:39 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70 x 5r 120 x 4r 150 x 3r 170 x 2r 190 x 1r 205 x 5r Bench Press: 70 x 5r 100 x 4r 115 x 3r 130 x 4r 5s x 150 x 5r OHP: 60 x 10 2s x 80 x 5r 2s x 100 x 3r 2s x 80 x 6r 1s x 60 x 12r Side raise: 3s x 12r Shrugs: 3s x 20r Bench press pulldown: 5s x 5r | ||
| shaun_kelly1993 | | 02/08/2016 - Deadlift day | 03-08-2016 @ 08:41 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deadlift: 70 x 5r 120 x 5r 170 x 5r 210 x 5r 230 x 8r 4" Block Pull: 200 x 3r 230 x 5r 2s x 250 x 4r 2" Deficit Deadlift: 180 x 5r 210 x 8r SLDL: 8r x 120/140/160/180 | ||
| shaun_kelly1993 | | 03/08/2016 Squat & Bench | 04-08-2016 @ 11:33 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 70 x 5 120 x 4 150 x 3 170 x 2 190 x 1 210 x 5 Bench Press: 70 x 6r 100 x 5r 115 x 3r 130 x 3r 4s x 155 x 3r Incline Bench Press: 60 x 12r 100 x 8r 120 x 4r 110 x 8r 100 x 10r 60 x 12r | ||
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