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From woefully weak to unremarkably mediocre?

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NimbleIcon...15-10-2014 @ 08:27 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 15.10.2014 @ 08:27 AM by Nimble
Bench
60 x 5
70 x 4
80 x 3
90 x 2 x 5 sets

Squats
60 x 5
80 x 4
90 x 3
105 x 2 x 5 sets

Strict Press
30 x 6
40 x 6
50 x 6 x 3 sets

This was harder than it should have been. Been a while since I've done any
NimbleIcon...17-10-2014 @ 14:39 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Paused Deadlifts
100 x 3
120 x 3
140 x ... pop

I just re-slipped a disk or something. Feels the same as the injury I got 1 1/2 years ago, but not quite as bad. Thought I was going to throw up in the gym.

It's really frustrating as 140 is not difficult at all for me (work set was 160) and I'm always really careful about form. When I injured myself last time, the scan showed that I have very obvious scoliosis which makes me vulnerable to this kind of issue. Maybe I'm just not meant to lift weights... Angry

Thinking of going bench only... Which sucks because the only lift I'm vaguely good at is deadlifts.

Taking the rest of the week off. Jacked up on painkillers for now...
NimbleIcon...23-10-2014 @ 01:43 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Back not as bad as I thought perhaps, though still painful. Also getting some Sciatica. First session back:

Bench
40 x 5, 50 x 5, 60 x 5, 70 x 4, 80 x 3, 85 x 2 x 7 sets

Squat
20 x 5, 30 x 5, 40 x 5, 60 x 4, 80 x a few sets of singles and doubles
NimbleIcon...25-10-2014 @ 06:37 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
60 x 5, 70 x 5, 80 x 3,6,4,7,2,8,5

Squat
60 x 5, 70 x 3, 80 x 2, 90 x 2, 100 x 2

Feeling much better. I'm going to try to ease back into the regular program with squats, as they're not causing me any pain.

Rack pulls from knees
60 x 15 x 3 sets

Trying to rehab the back a bit, felt good.

Strict Press
30 x 15 x 3 sets

Reverse Flys
15 x 3 sets

Pull ups
4 x 3 sets
NimbleIcon...25-10-2014 @ 11:56 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Front Squat
60 x 3
70 x 3
80 x 3
90 x 2
100 x 1
110 x 1
90 x 2 x 3 sets

Quite pleased with these, 110 was fast and easy too.

Narrow-Grip Bench
40 x 4
60 x 4
80 x 4 x 4

Stiff Leg Deads from 2"
70 x 15 x 3 sets

Cardio... I'll do 80 x 12 next time I think. Trying these out as a sort of rehab for the back.

DB Curls
20 x 4 x 4 / side

Next week hopefully back to normalish, but I have to go away on business so that might disrupt things, again!
NimbleIcon...28-10-2014 @ 01:06 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Fronts
60 x 5
70 x 4
85 x 3
95 x 2 x 7 sets

Bench
60 x 5
70 x 4
85 x 2 x 5 sets

...Also
Good mornings, flyes machine
NimbleIcon...30-10-2014 @ 00:42 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bottom Up Overhead Squats Grin
30 x 2
40 x 2
50 x 2
60 x 1
70 x 1 x 2 sets

Fun warmup! Just thought I'd try them out after seeing that video. Reckon about 80 would be pretty much my max right now!!

Bench
60 x 5
70 x 4
80 x 3
85 x 2 x 2
95 x 1 x 2
85 x 2 x 2

All felt great

Fat Gripz Deadlifts
60 x 5
70 x 5
80 x 5
90 x 5
100 x 2 (failed to hold on on 3rd), 2

Grip has got worse... Confused

Dips/Pull Ups Supersetted
5 x 3 sets
NimbleIcon...03-11-2014 @ 02:10 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 03.11.2014 @ 02:31 AM by Nimble
Squat, High Bar
60 x 5
70 x 4
80 x 2
90 x 1
100 x 1
110 x 1
100 x 3 x 3

First time doing high bar squats... Felt easier than low bar?? Switched to high bar because I thought it would be better for my back, but I quite like the way it feels.

Bench
55 x 5
65 x 4
75 x 3
85 x 2 x 5 sets, long pauses

Flyes
? x ?

Dips
5 x 5
NimbleIcon...03-11-2014 @ 02:14 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squats, High Bar
60 x 5
70 x 4
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1

Fast, easy.

Strict Press
40 x 5
50 x 5
60 x 4,4
40 x 9,6

Strict is still a long way from my best.

Reverse Flyes
12 x 3 sets

Deadlift
60 x 1
80 x 1
100 x 1
120 x 1
140 x 1
90 x 12 x 2 sets

All felt fine, no pain.

DB Curls
20 x 5 x 5

Then tried to do some ab rollers from standing... Can't work it out. Feels like a really odd movement
NimbleIcon...04-11-2014 @ 00:21 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
65 x 5
75 x 4
90 x 3
100 x 2
115 x 1
120 x 1
125 x 1
130 x 1

140+ definitely on. The program didn't want me maxing though, so left it there.

Bench
55 x 5
65 x 4
75 x 3
85 x 2 x 3 sets

Very fast.

Seated GMs
60 x 5
80 x 5
100 x 5
110 x 5
120 x 5

Liked these, oddly.

Flyes Machine
6 x 4 reps

Went a bit heavier.
NimbleIcon...06-11-2014 @ 01:02 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
60 x 5
70 x 4
80 x 3
90 x 3
100 x 2
105 x 1
110 x 1 fast -- PB!
110 x 1 a bit of a grinder

Stiff-leg Deadlift from 2"
60 x 5
80 x 5
100 x 10
110 x 10
120 x 10

BTN Press
40 x 10 x 3 sets

Facepulls
? x pump x 3 sets
NimbleIcon...10-11-2014 @ 01:16 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
65 x 5
75 x 4
90 x 3
100 x 2 x 4 sets

Good.

Bench
55 x 5
65 x 4
75 x 3
85 x 3 x 5 sets

These felt a bit slow today.

Squat
65 x 5
75 x 5
90 x 5 x 4 sets
NimbleIcon...10-11-2014 @ 01:18 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift
70 x 2
90 x 2
110 x 2
130 x 2
150 x 2
170 x 2

Fine! No pain.

Incline Bench
40 x 5
60 x 5
70 x 5 x 5

Pull Ups
3 x 6 sets

DB Curls
20 x 5 x 5

Crunches
x lots
NimbleIcon...11-11-2014 @ 01:03 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
55 x 5
65 x 4
75 x 3
90 x 3 x 4 sets

Squat
65 x 5
75 x 4
90 x 3
100 x 3 x 5 sets

These felt really good. I feel like I'm finally learning how to actually squat…

Bench + chains
40 x 4
60 x 4
80 x 4 x 4

Seated GMs
80 x 5
100 x 5
120 x 5
130 x 5
NimbleIcon...13-11-2014 @ 00:58 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift
90 x 4
110 x 4
130 x 4 x 4

Bench
55 x 5
65 x 4
75 x 3
90 x 3 x 2
95 x 2 x 2
90 x 3
75 x 5
65 x 7
55 x 9

Deadlift + Chains (~14kg)
90 x 4
100 x 4
110 x 4
120 x 3 x 4

Other stuff
Triceps
Flyes
Pull ups 4 x 5 sets

All felt really good today.

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