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GreyphantomIcon...19-03-2012 @ 16:38 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Monster gym Dead day...

Deads
WU 120x5, 160x5, 200x5, 250x2

275x1
300xf
300xf

200x5 (speed)
200x10 (speed)

BOR
60x10
100x10
110x10
120x5

Awesome meet up today... got to lift with @Little Simon and that was great, good motivation...

Deads - warmups all good, 275 went up really easy and felt really good... 300 got the first one to the knees but the second just barely budged... set up was off so just didnt move like it should... 200 speed deads for 5 felt easy, so thought would do 10 reps for the last set... man that was a great set and really felt it work hard... back was so pumped and felt like I could have done 15 easy maybe more... going to do more of this as I really feel it adds to the workout...

BOR - these were good today, could feel them working fine and no ache or pain from the slight niggle/injury I have still...

Great workout over all, disappointed I didnt get 300 or more but these things happen, did manage to take some skin off the shins again but badge of honour and all that... going to assess some things and add/change some bits of training and diet... got to get some more cissus in too as starting to feel my age
GreyphantomIcon...19-03-2012 @ 17:12 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
well been to docs today to get my chest/shoulder thing checked out and he said its soft tissue damage (lump (small though) now visible in area of hurty) most likely a small rupture in pec... so thats good news then... going to get an ultrasound thingy done and that will hopefully confirm or deny it... not sure how to go about training atm, think will just carry on as have been making sure it doesnt hurt, if it does I wont do that exercise... will look up some rehab stuff too so if anyone can help or point me in the right direction if it is that @Hilly @Ak_88 most appreciated...

squat day tomorrow... bring it on...
GreyphantomIcon...20-03-2012 @ 17:01 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squat day...

Squats
WU 60x10, 100x8, 140x6, 180x3, 210x2

240x2

140x3

thats it... warm ups felt awesome, kept the technique good as Curtis Arnold and Dave Beattie told me to and every single squat felt strong, stable and much more comfortable... 210kg is now my PB without a belt... everything just felt bang on... put the belt on and did the 240kg set and even though the first rep was a little ropey it still felt much better than previous attempts... form felt tighter and I was much more stable during the lift, kept the chest out when taking the weight and all through the lift... second rep I felt my chest a little and just stopped there on the heavy sets... did 3 more reps at 140 just to feel the weight but just wasnt right... back pumps are amazing and just really sore, legs actually feel like they have had a great workout but in myself I feel a bit MEH about it all... feel like I should have kept going now... oh well, next week will be better for sure...

chest has been feeling better today, sort of achey tight like a pulled muscle thats healing... or thereabouts...
GreyphantomIcon...23-03-2012 @ 17:44 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench day

Bench
WU 60x10, 80x10, 100x5, 110x4

123.5x1x1 + 1 dumped/fail

Tricep pushdowns
40x3x10

Dislocations
barx3x20

Well chest has been feeling better so thought would just keep following the coan thing and see how it goes... was supposed to do 2 sets of 123.5 for about 5 reps each and felt good to go... warm up sets felt really good 60 was light and even 80 felt great... 100 was fine and even 110 felt smooth... on the heavy set I got the first rep and it felt awesome, fired up from the chest easily and felt much easier than this sort of weight has in the past... second rep though on the push from the chest I felt my pec give a bit of a niggle and so dropped the bar (had safeties)... was going to do some sets at 100 for 5 reps a piece but tbh I was feeling kind of nervous about it and bailed... did some tricep push downs which felt good and strong and got quite a good feeling in them and finished with some dislocations which felt great...

so mixed bag, miffed didnt get the 2 sets I wanted but happy the weight felt good and that my pec felt good on that first rep and it doesnt feel any worse after bailing on the second... so onward and upward...
GreyphantomIcon...27-03-2012 @ 18:24 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 1

ME squat
WU 60x10, 100x8, 140x6, 180x3, 215x2

240x1x1+1np, 1x1

DE Deads
WU 100x5, 140x5

180x4x5

SLDL
140x8
140x7

short and sweet tonight, just getting over a cold, so didnt train yesterday glad I did today though but feeling it a lot... stamina/energy just not really there and I tanked on the second set of heavy squats... nose running like a bugger but over all was a decent session...

Squats - the light sets (up to 215kg) all no belt and felt really really good, tight and stable, technique was feeling really good... heavy sets were ok but didnt make parallel on the second rep first set and even though the single felt good I chickened out of the second rep (which I should have done in hind sight)... legs really feeling it now and glutes hams all sore...

Deads - awesome, felt really good... nice power off the floor and great in the lock out, smooth and fast... got a bit nauseus through this though...

sldl - oooh hard... nice stretch but man by the time I got to these felt knackered and just didnt want to do them, but did two sets and then left it at that... now my glutes and hams really hurt...

good workout today, pec felt good and not a twinge to be felt... not ecstatic about missing some reps but better than last week... also quite happy about 215 with no belt, the most I have done without a belt so far...
GreyphantomIcon...30-03-2012 @ 06:53 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 2/coan bench

ME Bench
WU 60x10, 80x9, 100x6, 110x4

120x4, 120x3

DE squats
WU 100x5, 130x5

160x4x5

CGBP
60x1

TPD
40x3x12

Dislocations
barx3x20

Wow great workout today... felt really strong and it really gave me a boost... love days like this...

Bench - warm ups felt smooth and easy... in fact I ended up doing a few extra reps over all as they felt so light... got to 120 and the first set was the best I have ever felt lifting that weight... all reps very strong and smooth and form felt great... second set the first rep was awesome, 2nd I went off the line slightly and felt my pec twinge a bit, shrugged it off and did one more rep but could still feel the pec so stopped there even though I thought I could do another easily enough... didnt want to push it as pec has been feeling great lately and think its pretty much mended...

Squats - oh good god... had Dave Beattie in my head during these and just really did them as fast as I could... felt great, very sick though and loved them all... hate(love) Dave though Grin

CGBP - couldnt do these as felt my chest/shoulder too much so just let them go...

TPD - nice feel on these and upped the reps so will up the weight next time...

Dislocations - felt the stretch on these and really unlockd the shoulders... so glad I added these in...

Very heartening workout today... bench is finally kicking in and it looks like the program is working well... speed squatting is proving to be a great tool and I am increasing the speed on these as per the day in Genesis which I feel has a knock on effect in a positive way on squats in general... helping to develop power from the hole for sure... with 8 weeks to go (thanks @kate1976 for reminding me btw Grin ) things are on track... enjoying lifting and cannot wait till the brits...
GreyphantomIcon...03-04-2012 @ 19:36 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 1

ME Squats
WU 60x10, 100x8, 140x6, 180x3, 200x2, 220x2 (PB with no belt)

240x2x2, 1x1

DE Deads
WU 120x5, 160x5

200x4x5

SLDL
140x10, 9, 8

Done... very done, cant walk, need something... Nanna is that you

Awesome, awesome session today... chest/shoulder thing just wasnt there till last 2 sets... didnt feel it at all till the last set for sure and even then just reminded me its still a weakness rather than an injury, so thats good... its that much healed that I forgot all about it till I was puting the 25s on each side and realised there was no pull like past weeks... yeah baby...

Squats - wow, all the pointers learned at the Genesis gym are locking in and coming together and really making a difference in how not hard it is to do each rep... I say not hard cos its sure not easy on the heavy sets yet... each rep was to depth and felt comfortable... enough power coming out of the hole so happy there... got to 220 without a belt which is a first for me and felt comfortable and easy... setup today was just so on, everything made the squat session really good... good place to be 7 weeks out...

Deads - well have missed the heavy stuff the last couple of weeks due to life so thought would up the weight to 200 for the speed stuff (works out to around 66% of my max anyway) and it went well, felt comfortable and strong... pretty much touch and go...

SLDL - was starting to gass by this stage, got through the first set fine, second took a lot out of me and I felt like losing my lunch but that would have meant all that protein lost lol... 3rd killed and at this stage had to lie on my side as couldnt sit due to hams and glutes just being sore... did use straps today and it was easier so will up the weight next week and use straps again...

Very pleased with today, considering I was thinking that I would give training a miss as sleep has been light lately and life has thrown a couple of curves but today was feeling better than have in a while so had me can of monster and mtfu and got on... pleased I did...
GreyphantomIcon...07-04-2012 @ 00:08 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins/Coans day 2

ME Bench
WU 60x12, 80x10, 100x6, 112.5x4

125x2, 125x1

DE Squat
WU 100x5, 130x5

160x4x5

TPD
45x10, 8+1p

Dislocations
barx3x20

Fvckity fvck fvck... and yeah not bad... sigh...

Bench - well the nemesis continues to taunt me... warm ups felt great, easy and nice... top sets (should have got up to 5 for 2 sets) just didnt happen... first set got the first rep fine and felt good, second set just caved, my chest felt great but collar bone (also injured) just pulled to pieces... racked the weight and thought "maybe it was just the set up"... rested, took the weight out of the rack and did a rep (stupid boy) felt it a lot along my collar bone... re racked and stopped... sigh... weight didnt feel bad at all but it just aggrevated the injury, although on a good news front it appears its only in a small part now and not as bad... so a positive I guess...

Squats - super awesome, all sets very fast but form very good and felt so on... no niggle from collar bone at all here so another good thing... legs got caned...

TPD - great pump in the tri's and I could feel it working nicely... I would rather be doing dips and CGBP but just cant with collar bone the way it is... pain in the rear to say the least...

Dislocations - felt great, the stretch was so nice and I am now thinking to add weight to the bar...

overall disappointed about the work out if I am to be totally honest... but taking some positives the injury is healing... slowly but surely... next week it should be as good as last week... for sure...
GreyphantomIcon...09-04-2012 @ 15:54 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Post Edited: 09.04.2012 @ 17:12 PM by Greyphantom
Prilepins day 3 (sunday 08 Apr 12)

ME deads
WU 120x10, 170x8, 210x5, 250x2

270x1
290x1

DE bench
WU 60x10, 80x6

95x4x5

Chins
BWx3x5

BOR
120x2x7, 1x6

Wooot good, no GREAT training day today... esp considering sleep has been sh1te the last few nights and my appetite has tanked majorly...

Deads - felt so smooth and loads of power... even the 290 went up comfortably if not easily... was even toying with trying 310 but left it there as it was just feeling too good and didnt want to break the spell... set up was great on each rep and I felt loads of power from the bottom so have really locked these in...

Bench - yeah baby, vast difference today... 3mm movement in left arm made for a huge difference in the feel and movement and no pain at all... damn that felt awesome... first rep at 95 I could feel a twinge, took stock of where things were re body and found that left arm was not straight compared to right so moved it and reps were much more comfortable and easy and felt great... not an ounce of pain... smooth easy reps... looking forward to the next max effort day and applying that little adjustment...

Chins - did these palms facing each other and again big diff in the collar bone... no pain at all and felt good... using more power at the start to get the movement well and truly started... felt good and will be adding more reps as the weeks go by...

BOR - nice reps, felt them in my upper back really well and great finish to a great workout...

very pleased with the workout and its moving forward... deads felt very good and easy, bench I have found an adjustment that makes them work well and assitance work was done and felt it work great... bring it...
GreyphantomIcon...12-04-2012 @ 15:12 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 1

ME Squats
WU 60x12, 100x9, 140x7, 180x4, 205x2, 225xfail (half squat), belt on 225x2

245x2x2

DE Deads
WU 120x5, 160x5

200x4x5

SLDL

150x8, 7

well coming off a couple of days feeling like poo (literally) and was not sure if I should train... but after oats and shake at lunch felt good... soooo squat day was ON...

Squats - ok while squats were on I still felt that things were off slightly at 225... had to put the belt on as just couldnt complete the rep without... bit disappointed there but onward I went... 245 felt ok... the first rep was of dubious depth but second was nice and deep... second set went much better... felt good and strong coming out of the hole... happy enough but could do better

Deads - really good, fast smooth reps and felt nice... by the end of these though def felt a trifle queasy

SLDL - just the two sets of these as was wrecked... in a good way but legs very very wobbly... now really sore...

Good workout but felt off... happy enough but could wish for more, but then dont we all lol...
GreyphantomIcon...16-04-2012 @ 18:05 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 3

ME Deads
WU 120x10, 170x8, 210x5

250x2x3, 1x4

DE Bench
WU 60x10, 80x6

96x4x5

Chin

BWx3x6

BOR

125x2x8, 1x7

Woo hoooo great freaking workout... had to put it off a day as was knackered from saturday (BPC powerlifting comp that I helped load and spot) and had to do some chores round the house... but really glad I did now as it turned out for the best...

Deads - wasnt going max max today, just a light max day... thought 3 sets of tripples on 250 would be fine but I felt I had plenty in the tank and wanted to do more so on the last set I thought why not try for 4... could have done 5 though... well pleased with that and feel like I have so much more in the tank... smooth and comfortable...

Bench - get in with this, no niggle at all and felt so comfortable and plenty of power... almost flew off the chest... set up was nice and it felt strong...

Chins - felt good and going higher on the bar which is nice, but as the roof is so low on the gym I thought too high and I would be knocking myself out lol... but these are feeling better and easier which is nice...

BOR - Oh a nice finisher... weight up and reps up... felt it so much in the back right where its supposed to...

all over one of the best workouts to date... god I wish they were all like this...
GreyphantomIcon...23-04-2012 @ 18:48 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 1

ME squats
WU 60x10, 100x8, 140x6, 180x3, 205x2, 225x2

240x3x2 *belt on*

DE deads
WU 120x5, 160x5

200x2x5

SLDL
150x2x8

Owww.ww man awesome session... has been two weeks since last squat session so wasnt sure how it would go...

Squats - oh yeah baby... warm ups all good, 225 is a PB with no belt, very comfortable and stable, good depth well pleased... 240 the first set felt shakey, just didnt maintain form through the whole lift, so had a stern talking to myself went over the technique in my mind and then BAM oh yeah thats the stuff, much better and felt great, quads truly felt and fried...

Deads - as always went well, nice easy lifting and good speed off the floor, I have now dropped the DE lifts to 2 sets and any assistance work will also be 2 sets only up to 8 max as its now quite close to the comp and I want to recover well and not tax the cns too much...

SLDL - oh my god, hams and glutes were caned... loved the 2 sets I did and felt it deep in the muscle and still do... after last set damn near ready to pass out and was sucking air through my rear... legs and lower back really feeling it now...

Great workout today and better than where I have been in the past... starting to focus more on the main lifts and less on the DE and assistance stuff... not going to do singles just yet but things going better than planned atm...

Going to get a couple of 4inch sleepers for each side so will be able to do 8 and 4 inch block pulls and going to make up a box beginning of may... hopefully will get some more 20kg plates in then as well so I can then go heavier on deads etc...
GreyphantomIcon...25-04-2012 @ 18:51 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins/Coan day 2

ME bench
WU 60x12, 80x10, 100x6, 115x3

130x2x1

DE squats
WU 100x5, 130x5

160x2x5

TPD
WU 30x11

50x1x8, 1x7+1p

Dislocations
barx3x20

day was a bit messed up, well very messed up tbh... bit late back from work so lunch a bit late then found out that the bottom tray of the car has come loose from fridays accident and was dragging on the road/ground, so after getting boy from school had to fix that then get girl from school then could train... my training timing was thrown right out as instead of 330 didnt get to it till 515... sigh... meant pre training supps were mistimed something rotten... still had to be done...

Bench - my old nemesis... but feeling pretty good actually... 115 flew up and starting getting a bit nervous about 130 as feeling pants but first rep went up easy as pie, second was even better... most pleased... but want more weight now... chest didnt have a niggle to its name and felt really good... keeping the left arm down a few mm def is the sweet spot for me... not that happy with arch or position today but it was ok...

Squats - oh all thats good and holy... legs still feeling it from monday... was really hard but felt good... technique felt tight and weight easy... legs didnt feel so good however lol... all ok though...

TPD - these felt good today... triceps worked well and feeling it now...

Dislocations - wow I like these for stretching out the shoulders and they really open them up... feels hard but sooo good...

over all pretty pleased, better lifting than same time in previous comps so thats a good thing, technique is moving forward and improving the lift too so happy with that... starting to formulate a game plan now and finding myself setting up for lifts at all points in the day lol...
GreyphantomIcon...27-04-2012 @ 18:49 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 3

ME Deads
WU 120x10, 170x8, 210x5, 250x2

270x1
290xf

DE bench
WU 60x5, 80x5

100x2x5

Chins
BWx1x8, 1x7+1p

BOR
130x1x7, 1x6

mixed session, I felt great going into it, bit tired as been an unbelieveably looooong week but nothing too serious... but then missed the 290 on deads which I should have got...

Deads - wow, felt great up to 270... smooth and had plenty of legs for each set and it all just felt so right... 290 proved a bit of a problem though as I got the bar to the lockout stage but then my upper outer right pec pulled and felt a pain so lowered the bar rather quickly... sat for 5 mins looking at the bar thinking right another go then but decided against it as I didnt want to do anything silly this close to comp time... feels alright now, just rubbed it out and while its a bit sore it didnt hinder other exercises...

Bench - great benching today, felt smooth and in control and easy... only up to 100 for 2 sets all with a pause... might need to work on the power from the chest a little more but better than in the past for sure... didnt feel chest at all on these sets, either the old injury or the new strain from deads... so all good...

Chins - initially difficult but once got to rep 3 seemed to get in my stride and it became easier and more comfortable... felt it down my lats today a lot more so thats a good thing...

BOR - kept a better arch in my lower back, keeping chest out and not round the upper back... really feeling it now and its good lol... well happy with this today...

Over all it an ok session... miffed I could quite lock out the 290 as that should have been an easy one and I was hoping to break the 300 barrier with a 310 attempt today... but that will have to be next week now... got two more max dead sessions and one opener session then its comp day... looking forward to it and will be looking to get some PRs on the day...
GreyphantomIcon...01-05-2012 @ 18:22 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Prilepins day 1

ME Squats
WU 60x10, 100x8, 140x6, 180x3, 210x2, 230x1 (PB without belt)

250x1x1+1f

DE deads
WU 120x5, 160x5

200x2x5

SLDL
160x1x7+1p, 1x6

actually felt pretty good going into it today...

Squats - warm up sets went well and felt very good and really tight and 230 is the heaviest I have gone without a belt so happy with that... had stars in front of the eyes after the max sets too lol... got to the max set and first rep went well kept back tight, chest out and went down drive out of the hole was good, maintained chest out/back tight... felt good, second rep went well on the way down but on the way up didnt go so well... about half way up drifted about an inch forward and then just couldnt bring it back... managed to maintain a nice tight back and my chest didnt collapse so that was good and I even managed to lower the weight to the safeties fully under control... but alas still only the single and was looking for 2 sets tonight too... next week for sure...

Deads - good as always... speed was good and reps tight... no hassle there...

SLDL - heaviest I have gone I think and felt good... glutes and hams got a great workout and I was concentrating on using the hips ala @Tatty s journal (I think she posted it there)... made a bit of a difference and felt good...

overall its a good workout but I would have been happier with the 2 sets at 250... next week for sure as it didnt feel heavy just lost it on the second rep... got some huge back pumps though and my legs are humming, actually humming...

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