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Nobody likes a clown at midnight

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grantyIcon...27-02-2012 @ 09:23 
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hernia returning due to hobby of patient
Member 1306, 1907 posts
SQ 270, BP 202.5, DL 340
812.5 kgs @ 104kgs UnEq
Post Edited: 27.02.2012 @ 09:23 AM by granty
solid all round especially for 82 kg. I Can't even comprehend being so light I'd have to eat celary sticks and tomatoes all day. Do you know exactly whats wrong with your back? i have to take advantage of having a good back to hit decent numbers because 80 percent of the time i struggle to put socks on however strengthening my core has helped Loads Happy
MrSmallIcon...27-02-2012 @ 09:47 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		If you are going to DL once a week and don't want any soreness, I'd probably go for something like 5x3 with 70-80% weights. 531 if you do it as you are supposed to, there is plenty volume and/or weight so it won't be a breeze recovery wise, if you struggle with everything else AND a deadlift session.
shanejerIcon...27-02-2012 @ 10:03 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq		Why don't you deadlift once every 3ish weeks .. Instead of deadlifting when you're sore and know its going to be s**t choose a day you feel good .. Plan a top set not try a single.
jamspasticIcon...27-02-2012 @ 11:43 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Post Edited: 27.02.2012 @ 14:46 PM by jamspastic
Granty- Cheer's mate. Training 5 x a week and only being 5 foot 7 has a lot to do with it I think. Back is fine,was just really sore from failing the deadlift.

Smalls- I've set the starting weight very low for the deadlift sets (first week top set will be 183.5 X 5) so recovery should be ok. If i'm still sore after that i'll give your go a try

Shane- I'll try a heavy max every 4 weeks but only after having a few days rest first and if i'm feeling good.
jamspasticIcon...27-02-2012 @ 17:49 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Monday 27/2/12

Back feels magically better today yay!

Squat
Bar x 10 x 3 sets
60Kg x 8
100Kg x 6
140Kg x 2
160Kg x 1
(Belt)
180Kg x 1
190Kg x 1
170Kg x 3 x 3
Felt good today. 190 seemed to fly up!

Kroc Rows
20Kg x 10
40Kg x 8
60Kg x 10
(Straps)
80kg x 15

Floor G@H raise
(With bands for support)
3 sets of 15 reps

Abb Wheel
X 12
+17.5kg x 12 x 3 sets

Fin, felt great today!!
jamspasticIcon...28-02-2012 @ 17:23 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Tuesday 28/2/12

Front squat
Bar x 10 x 2 sets
60Kg x 8
80Kg x 6
100Kg x 3
120kg x 1
(Belt)
140Kg x 1
150Kg x 1
140Kg x 2 x 3 sets

Strict Press
(First rep cleaned)
40Kg x 5 x 2 sets
60Kg x 5
70Kg x 2
80Kg x 2
72.5kg x 3 x 3 sets

Close Grip Pullups
B.W x 10
+20Kg x 6
+40Kg x 3
+55Kg x 2
+40Kg x 5

Dips
B.W x 12
+20Kg x 8
+40Kg x 4
+60Kg x 2
+75Kg x 1
+60Kg x 2 x 3 sets
B.W x 12

Fin
jamspasticIcon...29-02-2012 @ 11:35 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Wednesday 29/2/12

Squats
Bar x 10 x 3 sets
60Kg x 8
100Kg x 6
120Kg x 3
140Kg x 2
160Kg x 1
(Belt)
180Kg x 1
190Kg x 1
175Kg x 2
160Kg x 5
Suprisingly not too difficult. The 190 seems to be getting easier everytime.

Suspended Good Mornings
Bar x 5
40Kg x 5
60Kg x 5
80Kg x 5
92.5kg x 5
103.5kg x 5

Back Raises
X 12
+20Kg x 16 x 3 sets

Situps on Romainian chair
X 12
+10kg x 15 x 2 sets

Fin
jamspasticIcon...01-03-2012 @ 13:18 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Thursday 1/3/12

Front squat
Bar x 10 x 2 sets
60Kg x 8
80Kg x 6
100Kg x 3
120Kg x 1
(Belt)
140Kg x 1
150Kg x 1
140Kg x 2 x 3 sets
Pretty hard today,but always seems to get easier

Strict Press
(First rep cleaned)
40Kg x 5 x 2 sets
60Kg x 5
72.5kg x 2
82.5kg x 1
72.5kg x 5
60Kg x 10

Wide Grip Pullups
B.W x 10
+20Kg x 6
+30Kg x 3
+40Kg x 2
+47.5kg x 2

Dips
B.W x 10
+15Kg x 5
+30Kg x 5
+45Kg x 5
+60Kg x 5

Done. Hard going today.
Paul_DIcon...01-03-2012 @ 13:20 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Super strong stuff mate, you're a dip legend!
jamspasticIcon...01-03-2012 @ 14:47 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Paul_D said:Super strong stuff mate, you're a dip legend!


Cheer's Paul. Dips are well down on where they used to be though. Concentrating more on the strict press at the mo.
jamspasticIcon...02-03-2012 @ 16:52 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Post Edited: 02.03.2012 @ 16:53 PM by jamspastic
Friday
2/3/12

Squat
Bar x 10 x 3 sets
60Kg x 8
100Kg x 6
120Kg x 3
140kg x 2
160Kg x 1
(Belt)
180Kg x 1
195Kg x 1
175Kg x 3
160Kg x 10 (rep PB)
Happy with these! Legs felt sore as usual but strength seems to be creeping up.

DeadLift
60Kg x 8
100Kg x 6
140Kg x 3
162.5kg x 5
172.5kg x 5
183.5kg x 5
Nice and easy,and should be enough to keep me ticking over.

Abb Wheel
X 14
+ 17.5kg x 14 x 3 sets

Fin

Having a well deserved two days off now :-)
jamspasticIcon...05-03-2012 @ 16:33 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Monday 5/3/12

Squat
Bar x 10 x 3 sets
60Kg x 8
100Kg x 6
120Kg x 3
140Kg x 2
160Kg x 1
(Belt)
180Kg x 1
192.5kg x 1
172.5kg x 2 x 3 sets
162.5kg x 5
Didn't feel anywhere near as strong as I did on friday. Possibly down to lack of sleep/mega early start at work today

Kroc Rows
20Kg x 10
40Kg x 8
60Kg x 11
(Straps)
80Kg x 16

Floor G&H raise
(+ bands for support)
X 16 x 3 sets

Abb Wheel
X 10
(Knees raises)
X 10 x 3 sets

Fin
jamspasticIcon...06-03-2012 @ 19:15 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq		Tuesday 6/3/12

Front Squat
Bar x 10 x 3 sets
60Kg x 8
80Kg x 6
100Kg x 3
120Kg x 1
(Belt)
140Kg x 1
150Kg x 1 x 2 sets
140Kg x 2 x 2 sets
Felt ok,knees ached a little but felt fine after

Strict Press
(One clean per set)
40Kg x 5 x 2 sets
60Kg x 5
72.5kg x 2
82.5kg x 2
75Kg x 3 x 3 sets

Close Grip Pullups
B.W x 10
+15Kg x 5
+30Kg x 5
+40Kg x 5
+50Kg x 5
Questionable last rep,but i'm having it!

Dips
B.W x 10
+20Kg x 8
+40Kg x 4
+60Kg x 1
+70Kg x 3
+40Kg x 10
During the +70kg set,i felt (and heard) my lower back stretch out and crack like a fist full of knuckles! Whilst this wasn't painfull,it was quite unsettling! May have actually done me some good though and decompresssed my spine.

Fin
MrSmallIcon...06-03-2012 @ 19:17 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq		I deadlifted heavy (for me) and beltless on Saturday, first time deadlifting in a couple months, all it did was give me a back ache for a few days and spoilt my monday squats!!

I also had an epsom salt bath the other day, on your past mention of them. How much of the stuff do you use? I used one of those 300gram tubs in a pretty hot bath. Felt like it helped loosen me off, although you had them previously for colds?
jamspasticIcon...06-03-2012 @ 19:36 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
MrSmall said:I deadlifted heavy (for me) and beltless on Saturday, first time deadlifting in a couple months, all it did was give me a back ache for a few days and spoilt my monday squats!!

I also had an epsom salt bath the other day, on your past mention of them. How much of the stuff do you use? I used one of those 300gram tubs in a pretty hot bath. Felt like it helped loosen me off, although you had them previously for colds?


Heavy deads do the same to me now. I just don't plan on a decent squat session for atleast a few days after.
Epson baths defo help. I used to use a couple of handfulls per bath. Recently i've been using the radox muscle soak bath salts and there just as good (and cheaper)!!

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