My Powerlifting journey
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| Greyphantom |  | ... | 23-05-2013 @ 21:25 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench day Bench WU 70x2x5, 90x2x4, 110x3, 130x1 145x1 WGBP 120x5 90x12 Very short and sweet today time just wasnt there... bit of a s**te day tbh in terms of wasted time and just too much on... Bench - up and down... down cos the first and third sets were just not feeling it, was a bit weird... second set of 70 was spot on, took me a bit to figure out why... first set 90 same again weight felt heavy and unweildy... second was awesome... figured it out, shoulder set up and getting them tucked into the bench, better arch and allowed better arm position... 110 flew up, felt lighter than 90, 130 full pause and bam straight up nice and easy... 145 thought what the hell... went up easier than the 130 tbh... not even a sticking point... felt so good... WGBP - 120 was great, reps flew up and didnt feel heavy at all... 90 hit the wall at rep 12... probably could have squeezed out onr or two more but would have been a grind tbh... finally its cracking into place... at the beginning of may was ready to throw the towel in tbh but the last few weeks its all falling into place... all my openers are now set and I have a general idea of the second lifts... lets see how it goes on the day to see where it goes... very very psyched atm... getting the pre comp jitters and really really want to lift... | ||
| Greyphantom | | ... | 28-05-2013 @ 16:22 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Last lifting day Bench WU 70x2x5 100x2x3 Squats WU 70x1x5, 100x1x5 130x2x3 well just a light one today to blow off the cobwebs and get over the feeling that I really really REALLY want to lift... at that point where I am itching to lift some heavy iron and I find myself not only visualising doing so on the platform but start physically responding to the visualisation of the lifting... weird and totally funny cos my pulse races, breathing becomes a bit erratic and I almost start to perform the lift... can only imagine what people think around me lol... the mrs is taking it all in her stride, shes used to it by now...  Bench - technique is feeling fantastic, found the groove well on this now and its showing in the snap off the bottom, the WGBP has paid dividends here imho... all I got to do now is make it pay on the platform... Squat - yeah this is how its supposed to be... just felt so good, and everything is in a nice little pattern, course the weights were very light so just need to maintain this through to the bigger weights... but very ready... Thats it and I still want to lift, right now even though I have just lifted... did not do deads which is part of the plan as letting things recover and will nail all the heavy stuff on the platform but really really wanted to do a few reps today... sleep is a bit erratic atm as is my appetite but thats getting better... sure sign I am recovering a bit... this time next week will have either done what I set out to or no so much but tbh with the way training has been and how I am feeling its pretty much on and I am going to do my utmost to get those numbers... all my openers are set and I have a pretty definite idea of the second lift for each just not so much the third... well I have a very very rough idea but will see how things feel on the day... | ||
| Greyphantom | | ... | 05-06-2013 @ 17:40 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Ok now I am home and sitting in front of my laptop I can write up my thoughts and experiences from the last two days of being at the European Championships. Short version – Weigh in – 106.0kg Squats 230kg good lift 245kg good lift 255kg no lift Bench 130kg good lift 145kg no lift 145kg good lift Deads 300kg good lift 315kg good lift (and a new European record masters 1) 322.5kg no lift Long version if you can be bothered below lol… Arrived at Porto on Sunday afternoon and checked into the hotel, I met up with my fellow Team GB mate Emmy Louise and headed to the venue to see the opening ceremony and check it out as well as meet with Emma James who was freaking incredible supporting us and coaching us through both our days of lifting. The opening ceremony was pretty cool but we left after the first couple of hours as we wanted to get some eats in and Emmy was lifting the next day so needed to rest up a bit. Emmy lifted on the Monday and she did such a superb job I felt hugely motivated to do the same when it was my turn, her final deadlift was beyond awesome. I woke nice and early and made sure I had everything ready (only packed about 4 times to make sure lol) and headed to the venue early as I was ready and like to get there with plenty of time to sit and soak it all in. I took a taxi instead of walking as I just wanted to conserve everything I could for the lifting. Got changed, and then Emma arrived and started to help me warm up… Warm ups went pretty well, they had a fairly small warm up area but it was not too cramped and I worked in with others (Russians as it happened) and went up to 210 for a single. Felt nice and strong and depth was good. Opening squat was a bit lower than normal as I wanted to make sure I had depth and that I got the first lift in to settle nerves as well as not bomb… 230 was not that hard but nerves were there and certainly told. Went a bit safer on the second squat at 245 but got that ok and depth was much lower than I usually do but felt comfortable enough if not pretty. I decided to just take it to 255 for the last attempt as it would still be a comp pb and the set up was the best of the 3, everything felt tight and on, depth was great and as I started coming up I just lost the line by half an inch or so and couldn’t recover the weight so had to be rescued. Still got 245 on the board and on my way. Bench is always my bugbear, having Emma there was a huge blessing as she is a bench specialist and tweaked my technique and gave me tips and pointers which just hit home on the third attempt. Warmed up with the Czech team and they are a good bunch of lads. Just went up to 110kg nice and easy for an opener of 130… went out and opened easy enough but forgot a few things like squeezing the bar properly, setting my shoulders correctly and when I realised I had forgotten I damn near forgot to lock out properly, talk about blonde moment lol. 145 was my second attempt and didn’t feel that heavy but I got 2 reds on a technical issue (when I did the press as I went for leg drive the bar dipped and was “bounced” off my chest) which was a doofus mistake. Third attempt Emma played a huge roll in calming me and making sure all the technique markers were there and it freaking flew up. Actually based on that lift I reckon I had another 10kg there easy… her advice was just awesome. Deads I really, really, REALLY wanted this to happen. 300 is a high opener for me but I felt it was easy enough… was feeling a bit tired but at this stage was also starting to get fired up for my target of breaking the European record. Warmed up with the Czech lads again and it was good as they were near enough my weights and at the same time two Russian chaps joined in. Warm ups went really well, my last one at 280 flew up and felt light… due to my opener being a bit higher I was lifting near the end of the group and had to wait a while it seemed (but really it was pretty quick) and went out to lift and it just went up so nicely… 300 was done and so I at least had a total. Went for 315 for second attempt as this would break the record and I had done slightly more in comp before so knew it was do-able. Went up to lift and man I had to fight it… it went up ok but had the rock and roll legs going but 3 whites for that lift and sooooo happy… almost too damn happy as forgot to go see the head ref to get my kit checked to have the record accepted… however it was all done and so I got the new European record for Masters 1 110kg class. Well happy with that. As that one felt a bit rough I went to 322.5 for my last attempt and at this stage I was feeling a bit hyped, and prob a bit tired too but still you have to try… got out to the bar and was pretty revved up for it but as it got to just below my knees it just wasn’t to be. The bar was travelling very close to my shins and managed to take a nice chunk out of my right shin, its pretty deep but just another war wound lol. Didn’t really mind tbh as I was over the moon that at a body weight of 106kg I had a total of 705kg and a European record for the deadlift. Not only that but as I was the only lift I came first in the masters 1 category of course but I also came a surprising 4th in the 110kg open class. I actually had me down as 6th or 7th depending on how well a couple of the other lifters did. So very very happy indeed. Over all the two days I was there the event was very well run. Even when hiccups occurred they managed to fix them quickly and ran through two flights of about 20 lifters in each very quickly. I was just awesome competing against some of the best in the world let alone Europe and I met some really really great people and even though not all spoke English we all spoke the universal language of Squat, Press and Deadlift. Cannot put into words how much I enjoyed lifting there and with the support of two fantastic ladies. Plus all the just amazing words from those in the UK and further afield who gave me words of encouragement and support it was very overwhelming. Now bring on the worlds!!! | ||
| Greyphantom | | ... | 12-06-2013 @ 16:40 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squat day ME Squat WU 70x2x5, 120x5, 160x5 180x2x5 GM 70x10 90x10 SLDL 100x10 120x10 thats it, nice light ease in to the new training cycle... felt like a bit of a train wreck last week after the comp but this week back to fighting fit (well nearly, tweaked back yesterday doing some drawers for my boys room) and just really really wanted to lift... Squats - having learned a bit from the comp I have brought my grip in a finger and it feels better, tighter and easier to maintain the upper back squeeze... all sets were good and easy... 180 was snappy and felt easy... but its a start... course I am in cardio territory now, I mean 5 reps a set GM - nice and quick, light but felt it in the lower back... up weight on this as its just too light atm... SLDL - as above very easy, but still felt it working... will be upping the weight on this too... Nice start to my next phase... next comp is 01 Sep in folkestone, its the BPU Brits and the qualifiers for the worlds so will be skipping the BPC raw brits on 13 Jul which is a shame but I need to prioritise atm and I can only wangle so many hall passes | ||
| Greyphantom | | ... | 14-06-2013 @ 14:16 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench Day 13 Jun 13 Bench WU 70x2x5, 85x5 100x3x3 WGBP 100x5 80x15 Dips BW+10kg x1x8, 1x7 Sh Press 40x2x9 Dislocations Bar+5kg x3x15 working on some technique pionts that Emma James told me about at the comp... really focussing on doing exactly as she said and feeling it as its supposed to be... Bench - warm ups were good first two sets of top weight were hit and miss re technique, 1 out of 3 reps was just ropey, the other 2 were alright... last set just worked really well and felt awesome, def a step up... WGBP - love these and they felt easy so thats a good start... did not think I would get 15 on the 80 but it went up easily and had a few more there I think... Dips - felt great, hit the chest and tris in particular and hard... surprised that I managed to do quite well with the 10 strapped to me... room to move up some more here for sure... Sh press - hmmm left shoulder hurt like a b@stard on the first few reps then seemed to relax and felt fine... thining I will start with the bar to get it sorted and warmed properly then add weight and get it respectable soon as poss... Dislocations - as usual, felt good after but not so much during lol... really loosens that joint up and feels so worth doing afterwards... good first bench session back... 100 was light and just making sure I hit the technique hard and get it right, when its spot on there is much more scope for weight so this should translate to some better lifting come Folkestone... dips going really well but need to work the sh press hard... its slipped a lot and I have not done this ex for a loooong time... onward and upward... | ||
| Greyphantom | | ... | 17-06-2013 @ 14:35 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads day (Sat 15 Jun 13) Deads WU 100x2x5, 140x5, 180x3 220x5 180x3x3 Chins BW+10kg x1x6, 1x5 BOR 100x1x10 120x1x8 BC 40x2x10 Deads day and was feeling fine... Deads - oh god I love these... if there is a better exercise I have not found it yet, although squats come close... warm ups were fine, no problems at all... 220 was top set today, flew up, even held the 5th rep for about 10secs at top just to hold it really lol... was thinking of doing a couple of sets of 5 maybe even 3 as they felt so good but in line with the jdig plan of less is more and rest your fvcking cns so you can lift heavier on comp day I kept it at that... the 3 sets of 180 for tripples were great, changed the grip to the alternate alternating grip and it felt pretty freaking strong... hmmm maybe train that side up for future lifts... all good here and well on track, great first deads session... Chins - felt these really well today and ver smooth, damn near bumped my head on the ceiling (which is only a few inches above the bar tbf) but was all good... probably wimped out at 6 tbh so will look to increase this next week or add more weight... BOR - good smooth and controlled reps and felt awesome... bit light on the weight but good to start with and move up into some heavier weights... BC - first time in years doing these... kept it at 40 as I was worried I would cripple my tendons/ligaments in the elbow but its actually feeling pretty good... so upping weight for sure next week... Over all its been a great first session for this training period... could have done an easy 10 on deads but keeping with the program cos it works... have a new set of goals for folkestone and want to hit better numbers this time... feeling good and positive atm... | ||
| Greyphantom | | ... | 18-06-2013 @ 16:12 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats... ooooh my god squats... oooooooooooh... Squats WU 70x2x5, 120x5, 160x5 195x2x5 DE squats 150x3x3 GM 100x1x10, 1x9 SLDL 130x2x10 Holy jebus... gym was like 1000 degrees today, maybe even more... humidity is high where we are and temp is around 24 so made breathing difficult... esp with all this flaming cardio work Squats - warm ups went well but could feel the humidity and heat taking their toll even at 160... 195 was fairly easy, depth good but gassing after like you wouldnt believe... got the 2 sets of 5 done and while technique and form felt fine, breathing not so much so felt a bit nauseus to say the least... still felt a good session on these and still no belt... although I may need to put one on next week... DE squat - felt comparitively much easier and light... happy enough with speed but prob could be a wee bit faster... GM - was seriously flagging by these but a nice long drink of MTFU and got them done... weight didnt feel heavy really but still felt them working me well... SLDL - well up for first set but not so much the second oddly enough... still got in there and got the job done, felt really good doing it and so freaking knackered after... awesome training session today, really pushed me but in a good way and even have some vascularity making an appearance in my quads... so pretty happy with way training is going... sweating my ar$e off atm and it probably looks like I am melting... now I have to go and pick my daughter up but not sure the legs can operate the peddles in the car lol... | ||
| Greyphantom | | ... | 19-06-2013 @ 16:52 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench Bench WU 70x2x5, 90x5 110x3x3 WGBP 110x5 85x15 Dips BW+15x1x7, 1x5 ShP 50xx1x7, 1x8 Dislocations Bar +5kg x3x15 Man hotter than yesterday but not as hard due to it being bench day and not squats, not looking forward to deads on friday if its still like this... needs a good thunder storm to clear the air... Bench - working on the technique changes that Emma James advised me on at the comp... felt much better today and 110 felt much easier to shift as a result... was going to do 2x5 at top weight but stuck to 3x3 and I am glad I did as the position is hard to hold for long... very comfortable and happy with this so far... WGBP - felt really really good today, weight moved really well and quite easily... prob because I am not moving much on the Bench prior to this yet... really happy with it... Dips - felt a bit harder today but to be expected as upped the weight... still felt it working in my tris and chest really well and a bit of a pump happening... much smoother than in the past too which is nice... Dislocations - first set felt a bit stiff through my shoulders... but soon loosened up and felt good... could really feel the stretch right through my shoulder joint as well as the muscle... going to up the reps next time to 20 I think... all in all a good session... bench is feeling better in terms of technique and form... now to add the weight... wgbp is going from strength to strength and feels good... everything else is falling into place too... still a bit shakey on the shoulder press as the left delt (side delt) is giving me a bit of gyp but soon loosens up after the first few reps... I certainly bailled too early on the first set of press and will make sure a nice cup of mtfu is taken for next time... | ||
| Greyphantom | | ... | 21-06-2013 @ 16:53 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads... Deadlift WU 100x2x5, 140x5, 180x5, 210x3 240x2x5 190x3x3 Chins BW+10kg x1x7, 1x5 BOR 120x2x9 BC 50x2x10 Oh hell yeah... what a great session... just freaking awesome... love lifting like this... Deads - well going to up reps and sets a bit to push me... sooo went up to 240 and all warm ups felt easy and very comfortable... speed was nice off the floor and everything felt right with technique... 240 I did the first lot of 5 and it was just brilliant, felt loads more left so did another set of 5 and it was just as comfortable... held the last rep for both sets at the top just to feel the grip and it was fine... used chalk this week as hands were a bit sweaty... still feel loads there in the tank and tbh could have done another set of 5 at least... 190 for 3 tripples was mainly for speed work and did it with the reverse grip... all felt great and flew up... atm the lifts are done with a roughly 2 inch deficit as the plates are not the reg size... feeling awesome and loving it soooo much... Chins - felt a bit harder this week, but managed to do them ok, felt a lot in my lats this week for some reason and really got a good stretch through the entire lift... will look at adding more weight next week maybe just 2.5 though... BOR - nice and comfortable, felt it a lot in my uppper back and form felt good, not quite parallel to the floor but near enough... nice solid exercise... BC - doing disco muscles to strengthen them up a bit and by the feel of the exercise they need it... feeling a few aches and pains during but not after so probably just getting used to doing it again as its been so long... 50 was comfortable enough but will prob just go up to 55 next week... Oh yeah this is the stuff... sooo good to be back into training again and soooo good that its going so well so far... I really look forward to each session atm and cannot wait to lift again even though I have just caned myself a good one... its feeling so on... long may it continue... | ||
| Greyphantom | | ... | 24-06-2013 @ 16:16 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats WU 70x2x5, 120x5, 160x5, 190x3 *belt on* 210x2x5 DE squats 150x3x3 GM 110x1x9, 1x8 SLDL 140x2x10 dead... absolutely dead... Squats - feeling alright about it today, neither awesome nor knackered, warm ups went well, felt nice and tight, the slight change in grip on the bar is working well... 210 I was not totally sure I could do 2 sets of 5 tbh... first set went really well, back was pumped to hell... second set was harder but still went really really well... knackered now and on to... DE squats - speed was not as good as it should be... feeling my legs majorly and back was just a mess... still got them done and went well enough... GM - nearly sacked these off as was just gagging by now... still read the Doug Young quote on my wall and just gtfo with it... felt pretty good actually... back worked like you wouldnt believe... SLDL - sheer act of will doing these... first set felt good, hams and glutes fried... so only thing to do was a second set... harder and last rep was a bit of a grind but nailled it... hams are now humming and legs in general just buzzing... wow, loved it, absolutely loved training today, pushed hard and still got a bit more in the tank... so knackered now though lol... still got about 8 weeks till the comp so going to slide into some bigger numbers nice and easy I think... well easy being a relative term lol... | ||
| Greyphantom | | ... | 26-06-2013 @ 17:19 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench (pants) day... ME Bench WU 70x2x5, 90x5, 105x3 120x3x3 WGBP 115x2 90x9 Dips, ShP left Dislocations Bar+5kg x3x15 what a crappy day, was all over the place today, not just the training but in general... had to do some bits before work which made me late for work then spent more time trying to get stuff done after which made me late for training, have been feeling crap all day due to hayfever which has come on with a hiss and a roar, probably a result of mowing the fricking lawns yesterday which were pretty fvcking long due to the warm weather and rain we've been having... all in all a crappy day... soooo... Bench - warm ups felt alright, trying to really nail the technique but it wasnt quite there tbh... forearm on the right was hurting a bit and my shoulder/humerus on the left was a bit niggly... 120 first set went pretty well, technique felt ok and weight went up easy enough... tbh the second was similar and easier than I expected... 3rd set I wasnt sure about, but managed it ok... technique was not quite there on the 2nd or 3rd set but still getting used to it... weight went up ok even with the niggles... WGBP - nope, just not happening today, right forearm just didnt like it and I managed only 2 on 115 and only 9 on 90... sigh... still you get days like this... Dips/ShP - tried dips but just wasnt there tbh, mind was all over the place and couldnt really focus on the job at hand, stopped there and gave it up as a loss... Dislocations - did these as the shoulder was feeling a bit iffy... first set it was really tight, second it loosened way way up and 3rd felt really really good... widened my grip a little on these too and it made a bit of a difference... might have to add some more shoulder mobility type stuff into my training now... all in all not a very productive training session... still glad the 120 went up well enough, all a learning curve... will probably change the bb curl to a hammer curl and look at getting an ez bar to do curls with as I think its the bb curl thats hit the forearm... good excuse to get more toys for the gym and I will also be able to use that for skull crushers which should help the elbow thing... | ||
| Greyphantom | | ... | 28-06-2013 @ 17:35 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads day Deads (still approx 2 inch deficit) WU 100x2x5, 150x5, 190x5, 230x3 255x2x5 *reverse my usual grip* 200x3x3 Chins BW+10kg x2x4 BOR 130x1x9, 1x8 EZ bar curls 47.5x2x10 done, really really done... Deads - man I just love the deadlift... all warm ups were smooth and fast, felt easy, 255 was going to be a challenge but I just knew it was on... first set went up really well and felt awesome... second set still went up well but had to pause at top of 4th rep to gather my thoughts and then 5th went up fine... felt it this week and tbh a little knackered... feeling well buzzy now though lol...200's were easy and I feel my reverse alternate grip is getting much stronger and feels good... Chins - first set wtf... got to 4 and just hit a wall... second set was smoother and felt it better but a bit disappointed on the first set... going to hit these harder next time... BOR - really really good... used straps cos my grip was a little frazzled at this stage... all smooth and man when finished my back was just in bits... still is tbh... but loving the feeling lol... EZ bar curls - oh yeah this is the stuff, no pain in the forearm at all, felt much better than with the straight bar and now my bi's hurt lol... really good ex and keeping this in... well tired now... happy with the higher reps work I am doing on the big lifts and feeling good with it too... really feeling everything gel and work hard so this should have some carry over in the singles and one day I will look like Dan Green... well ok more like Trev Green from up the road who carrys a keg under his skivvies but still its a Green | ||
| Greyphantom | | ... | 01-07-2013 @ 16:48 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Squats ME squats WU 70x2x5, 120x5, 160x5, 200x3 *belt on* 225x3x3 DE squats 150x3x3 GM 120x1x8, 1x7 SLDL 150x2x10 ooooooooh... Squats - warm ups went well, nice and stable and strong... 225 I did 3x3 as not sure I was going to manage 2x5... so something to aim for in future sessions... felt really good though and 2nd rep of the last set of 225 I went really deep... not on purpose you understand but went down a biiiit faster than I expected lol... still got the weight up nice enough and still got the third in... so far so good...the speed squats went really well too, actually faster than last week and really smooth... GM - man this was hard... back was a bit pumped from squats and tight, but managed 2 sets well enough... SLDL - oh all thats good and holy by these I was pretty much ready to quit... but a nice glass of mtfu saw me through... that and it was the last 2 sets so sucked it up and just got on with it... felt really good but couldnt stand for a few mins after the last set... still going well and really enjoying training but its getting harder... which is awesome in a perverse way... | ||
| Greyphantom | | ... | 03-07-2013 @ 19:03 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Bench Bench WU 70x2x5, 90x5, 110x3 125x1x2, 2x3 WGBP 115x3 90x10+1p Dips BW+15x1x6, 1x5 ShP bar x9 50x6 50x7 EZ bar lying ext 37.5x1x10, 1x8+1p Dislocations bar+5x3x15 not bad, room for improvement but not too bad at all... Bench - warm ups went well, having some trouble with setting it up and excuting technique... first set of 125 was just horrible, didnt set it up right and managed to muscle up 2 reps but not great... however next two sets were really good, set up was really good, technique was much better... last rep on last set was a bit of a grind but not too bad... still needs work... WGBP - struggled a bit on 115 but they werent too bad... 90 was better but still not up to scratch imho... over all bench is still proving the bugbear but slowly slowly conquering it... shoulder was giving me a little hassle today... but found a better groove to help there... Dips - didnt do these last week but today they felt really good... feeling them a lot in tris and chest... going to push for more reps though... ShP - man these proved hard and not cos of the weight but I found out that while my shoulder is really sore its not a joint issue but the side delt is really strained or something, loosened up a bit but still a bit of pain doing the lift... feels better than previous so its healing but its still hindering lifting atm... might book up a sports massage next week and see if they cant help out... EZ bar ext - oh yeah, way better than straight bar and even than rope pulley ext... felt really good and tris were well hammered... still need to put a bit more weight on the bar... like these a lot... Dislocations - niiiiice... widened my grip a bit and its feeling really good, makes the joints open up and stretch really well... not a bad session but got to work that set up better... when its done right the weight moves much easier... shoulder is giving me a bit of hassle but nothing I cant work through which is nice... progress is progress I guess... | ||
| Greyphantom | | ... | 05-07-2013 @ 16:51 |
TL:DR Member 2858, 889 posts SQ 275, BP 155, DL 320750.0 kgs @ 110kgs UnEq | Deads day Deads (2 inch deficit) WU 110x2x5, 150x5, 190x5, 230x3 270x2x5 (woo hoo moment )*change grip to other alternating grip* 200x3x3 Chins BW+10kg x2x5, 1x3+1p BOR 140x2x8, 1x6 Facepulls 30x2x10 EZ curls 50x2x10 @Dig, I hate you... you are so mean... no more hugs for you... not even the "special" kind Deads - warm ups went really well... fast and just felt right... 230 was easy and tbh was a bit thoughtful (not really nervous but not really sanguine either) about 270 for 2x5... first set went up better than expected... felt good and strong... well happy... second set, prob a bit better than the first tbh, felt really good, grip was tight, power off the floor seemed better and was just hunkering down into them more... very happy bunny and went well... blowing out my ar$e though and pretty much melting as its a hot day... stupid GP deadlifting on a day like this lol...speed deads went up faster than I thought they would after that effort and felt really good... back in bits after this though... Chins - felt tough but doable... added in an extra set courtesy of Dig's suggestion... actually felt good tbh and helped stretch out my back... BOR - again added an extra set and by the third one I could feel all the top of my back... it was calling me names and touching me in my no-no places lol... really nice although a couple of the last reps were a bit forced... Facepulls - added these in again and now I know I wish I didnt... compounded the feeling of the BOR tbh but at the same time it felt good... weights very light though so will up that next week... EZ curls - up a measly 2.5 as I was pretty much fvcked by this stage... tbh didnt think I would get much out of it but surprisingly managed to find some mtfu and pulled a couple of good sets out of my orifice... loving these as no strain on the forearms at all now and can feel a good working feelling in the bicep... well stuffed now, knackered squared tbh... back is in bits... arms not reall speaking to me and general feeling of blurgh with some spots in front of the eyes... but man feeling of content just beats all that and soooo pleased I managed to hit my numbers... and even add some more in... still dont like Dig though | ||
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