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badmongoIcon...06-08-2016 @ 10:28 
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has experience of quad imbalance
Member 3676, 427 posts
Friday 5/8/16

Squat

Banded glute rehab/warm up

Safety Bar Box Squats (to bench)
30kg x8
50kg x5
60kg x5
70kg x5
80kg x5
90kg x5

RDL (slow negatives)
60kg x8
60kg x8
60kg x8
60kg x8
60kg x8

Pendlay Row (slow negative)
60kg x8
60kg x8
60kg x8
60kg x8

Session was light but execution was very deliberate to activate posterior chain, was shocked at how ruined I was after!
badmongoIcon...10-08-2016 @ 09:31 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 20.09.2016 @ 11:27 AM by badmongo
Tuesday 9/8/16

Bench

Bench Press
20kg x15
60kg x12
100kg x10
120kg x8
130kg x6
140kg x5
150kg x5
Slingshot on
160kg x8

Incline Bench
60kg x12
80kg x10
90kg x10
100kg x8

Very happy with this, when I loaded 120kg on the bar I was expecting this to be my top weight for sets of 5 but hit 8 reps comfortably and went up. Could have probably ground out another 1 or 2 on 150kg even but in light of the shoulder injury didn't want to risk pushing it to failure. Form was tight for what seems like the first time ever. Every set I focused on retracting my scapula and setting up better, and as a result strength felt good, maybe better than pre injury! Right pec firing well and descent had much more control, don't think my form has ever been this good, maybe hurting my shoulder was a blessing in disguise!
badmongoIcon...12-08-2016 @ 08:23 
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has experience of quad imbalance
Member 3676, 427 posts
Thursday 11/8/16

Deadlift

The shortest session ever due to time constraints and not wanting to overdo it as still feeling it from bench and all the scap rehab I've been doing


Deadlift
DOH and beltless
70kg x8
120kg x6
140kg x5
Straps on
160kg x5
170kg x5
180kg x5

Felt good, have hit 190kg for 5x5 3 months ago but didn't expect to be strong as this is the first time I've gone heavy in 2 month due to my knee and haven't train at all for the last 2-3 weeks.
badmongoIcon...13-08-2016 @ 09:40 
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has experience of quad imbalance
Member 3676, 427 posts
Friday 12/8/16

Overhead + Shoulder Rehab

Band Rows
5 Sets x8

Band Face Pulls (with ext rotation)
5 Sets x8

Standing BB Strict Press
20kg x12
40kg x10
60kg x8
70kg x6
80kg x5
90kg x5

DB Rows (slow with scap retraction)
15kg x8
15kg x8
15kg x8
15kg x8
15kg x8
badmongoIcon...12-09-2016 @ 11:13 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 12.09.2016 @ 13:17 PM by badmongo
Friday 9/9/16

Deadlift

Banded glute drills

Deadlifts
80kg x5
110kg x5
130kg x5
150kg x5
160kg x5

Pendlay Rows
80kg x8
80kg x8
80kg x8
80kg x8
80kg x8

More banded glute drills

Very light today, first session back after a month off partially due to injury but more so due to personal issues and having spent the last 2 weeks ill and unable to eat much more than 1000kcal a day. BW is down to 142kg
badmongoIcon...12-09-2016 @ 22:23 
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has experience of quad imbalance
Member 3676, 427 posts
Monday 12/9/16

Bench

Bench Press
60kg x5
80kg x5
100kg x5
120kg x5
130kg x5

Wide grip pushdown
20kg x8
25kg x8
30kg x8

Wide grip cable curl
15kg x8
20kg x8
25kg x8

Weak as hell today, illness and related weight loss is probably to blame
badmongoIcon...16-09-2016 @ 09:51 
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has experience of quad imbalance
Member 3676, 427 posts
Wednesday 14/9/16

Deadlift

Banded glute work

Deadlifts
70kg x5
110kg x5
140kg x5
160kg x5
170kg x5
180kg x5
185kg x5

DB Row (light rehab)
15kg x8
15kg x8
15kg x8

Felt really good, deadlifts were fast and efficient. My form feels great right now and my consistency of form rep by rep, set by set, week by week seems to be bang on. Today felt like almost like speed work with only the last couple of reps on my final set slowing slightly at lockout. Hopefully this is a positive from dropping weight as im not fighting to find my starting position
badmongoIcon...19-09-2016 @ 19:29 
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has experience of quad imbalance
Member 3676, 427 posts
Post Edited: 19.09.2016 @ 19:31 PM by badmongo
Monday 19/9/16

Squat

Box Squat (to 2x25kg, 2x20kg, 1x15kg bumpers)
20kg x5
50kg x8
70kg x8
90kg x8
100kg -hammys seized up before I got depth so left it there

RDL
70kg x8
70kg x8
70kg x8

Single Leg Ext
15kg x12
15kg x12
15kg x12

Leg Ext
40kg x10
40kg x10

Not great but not terrible for the first time squatting for a while
badmongoIcon...22-09-2016 @ 14:16 
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has experience of quad imbalance
Member 3676, 427 posts
Wednesday 21/9/16

Bench

Bench Press
60kg x12
80kg x8
100kg x6
110kg x5
120kg x5
130kg x5
140kg x5

Bench Press (3 sec eccentric)
120kg x5
100kg x5
100kg x5

CG Bench
60kg x5
60kg x5
60kg x5

WG Pushdown
25kg x8
30kg x8
35kg x8
40kg x8

Cable Curl
20kg x8
22.5kg x8
25kg x8
27.5kg x8
badmongoIcon...27-09-2016 @ 11:20 
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has experience of quad imbalance
Member 3676, 427 posts
Sunday 25/9/16

Deadlift & Overhead

Banded glute and shoulder warm up

Deadlifts
70kg x6
120kg x5
160kg x3
190kg x1
Felt crap today, been ill and should have deadlifted Friday. Even the warm ups felt awkward so left it there for deads

Seated BB Overhead
20kg x10
50kg x6
70kg x5
80kg x5
Again went through the motions but any movement seemed to feel unnatural today so left it there
badmongoIcon...29-09-2016 @ 12:21 
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has experience of quad imbalance
Member 3676, 427 posts
Monday 27/9/16

Squat

Banded glue activation

Box Squats (2x 25kg, 2x 20kg bumpers)
20kg x12
60kg x8
80kg x8
100kg x8
Threw the 15kg bumper on the stack for the last set as felt I was sacrificing form for depth and lower back was feeling it
Currently squatting barefoot through rehab and with the 25/25/20/20/15 stack my hip crease it just below the top of my knee as this will only improve once I'm back in oly shoes, however I may still try and lower it slighty

Lower back was shot so left out RDL and pendlays

Leg Ext
Single Leg
10kg x10
20kg x10
30kg x10
Both Legs
60kg x8
60kg x8
60kg x8
Quad activation is feeling much better and legs are starting to fill out again, only downside is I'm going to have to start training my calves!
badmongoIcon...30-09-2016 @ 08:45 
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has experience of quad imbalance
Member 3676, 427 posts
Thursday 29/9/16

Bench

Banded shoulder stuff

Bench
20kg x20
50kg x12
70kg x8
90kg x6
110kg x5
120kg x5
130kg x5
140kg x5
150kg x5

Eccentric Bench (3sec Eccentric)
110kg x5
110kg x5
110kg x5

CG Bench
70kg x8
70kg x8
70kg x8

WG Pushdown
45kg x8
45kg x8

WG Cable Curl
30kg x8
30kg x8

Rope Hammer Curl
30kg x10
badmongoIcon...03-10-2016 @ 19:47 
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has experience of quad imbalance
Member 3676, 427 posts
Friday 30/9/16

Deadlift

Banded glute work

Deadlifts
70kg x5
110kg x5
140kg x5
160kg x5
180kg x5
190kg x5

TRX Rows
BW x8
BW x8
BW x8
BW x7
BW x6

More lower back pumps mad today hard going. Last rep on 190kg was hitched but only because of my back, could definitely have locked it otherwise. Finished with TRX row to take lower back out of the equation but felt really good for my shoulder so may make this a staple in future
badmongoIcon...03-10-2016 @ 19:56 
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has experience of quad imbalance
Member 3676, 427 posts
Sunday 2/10/16

Overhead

Banded shoulder work

Seated BB Overhead
20kg x10
40kg x6
60kg x5
70kg x5
80kg x5
85kg x5
90kg x5

WG Pulldown
55kg x10
75kg x8
75kg x8
75kg x8

Incline EZ Ext
30kg x8
30kg x8
30kg x8

Seated Overhead DB Ext
15kg x8
15kg x8

Incline DB Hammer Curl
15kg x8
15kg x8

DB Preacher Curl
10kg x10
badmongoIcon...05-10-2016 @ 19:58 
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has experience of quad imbalance
Member 3676, 427 posts
Monday 3/10/16

Squat

Banded glute activation work

Box Squat (just above parallel)
20kg x10
40kg x8
60kg x8
80kg x8
100kg x8

Leg Ext
Single leg
15kg x12
25kg x12
35kg x12
Both legs
70kg x8
70kg x8
70kg x8

Short session due to lower back again

123

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