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GreyphantomIcon...05-01-2017 @ 17:35 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench... well...

BP
WU 40x2x5, 60x5, 80x4, 100x3 *115x2, 130x1

140x1

2ct pause
130x2

stopped there... warm ups for bench started really well... light and easy up till the 115 set... then my right arm started hurting a bit, humerus half way down between the bi and tri... (after some playing it starts when the bar is near the bottom of the movement and when initiating the drive up its a bit sharp but more a sharp ache)... not sure what that was about so went 130 which felt a bit heavier than it should but went up ok... did 140 as the first top set and nope the ommph from the bottom was just not working...

soooo tried the lighter weight for a 2ct pause set... supposed to be triples but only managed two... toyed for a second with doing a third but arm was playing on my mind... ended it there...

now very aggro and wondering wtf is going on... sleep last night was a bit pants and I woke up in some odd positions so maybe I slept on it funny or what have you and so its a bit off... lifting my arm up is fine... rotating my should is all good except for when the movement stress my upper arm... usually when I flare my elbows... pants...
GreyphantomIcon...11-01-2017 @ 19:02 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squats

Squats
WU 70x2x5, 100x5, 130x3, 160x2, 180x2, 200x2, *belt on* 220x1, 235x1

245x1
255x1

2ct Paused
190x3
180x3

FS
WU 110x3, 125x3

137.5x3

DB lunges
39.75x10
39.75x8

GHR (very slow -ve)
BW+10kg x2x5

oh boy... mrs has been called away to NY for work (got told friday) so I have spent a lazy couple of days just sleeping and resting really... shouldnt but there you go...

Squats - just felt so on today... nothing felt heavy at all... not even the 255... warm ups were great... 245 went up pretty quick and felt strong... 255 took the weight and felt good... was focusing on making sure my depth was good so really making sure it was forefront of the mind, and then when in the hole realised I should have also been cue-ing myself for the damn drive up out of the hole too lol... went up ok and smooth but slow... slower than I would have liked tbh... still I reckon 260 would have been the same today... legs felt surprisingly ok after that... for about 15-30 secs then they went wobbly...

2ct - light weights here so quick and easy, snappy out of the hole and nice drive...

FS - felt very good... fast and deep and kept form too... bonus...

DB lunges - holy hera... the david of lifting, squats being the goliath but these little buggers knock you about too... form was much better and it told when my quads felt like butter after... very wobbly legs...

GHR - man Dig is a SOB... very slow negs... oh my poor hams and glutes... great way to finish the session...

been feeling a bit tired lately but have been catching up on some zzzzz's which has been good... niggles seem all cleared up and feeling great... got a solid 7 hours sleep last night too which is awesome... felt good today in training... got to go to NZ at the end of the month for my brothers wedding so want to be working it hard right up till then, will also get a few sessions in while over there...
GreyphantomIcon...12-01-2017 @ 19:22 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench

BP
WU 40x2x5, 60x5, 80x4, 100x3

115x9
105x10
95x9

CGBP
80x12
80x9
80x8

DB press/flyes hybrid
20x16
20x13

Dips (very slow controlled negatives)
BWx6
BWx5

Seated Deadstop EZ curls
27.5x15
22.5x18
17.5x20

pretty decent session today...arm was fine but lacking a bit of power and oomph on the end of the sets...

BP - didnt quite make the target reps today, just lost it on the last few reps... felt pretty good though... chest got a bit of a decent workout...

CGBP - made the targets here but man felt this working hard as well... tris got nailed pretty well but chest also got a bit of a hammering...

DB flye/press - still getting the hang of these but can feel them sort of spread the chest... felt good...

Dips - oh ffs... controlled slow negatives... jebus these hit the triceps really hard... did not get the number of reps I thought...

EZ deadstop - bar down to quads then up again... dropped the weight quite a bit as not done these before and prob went a bit too light... hit the biceps in a different way and a bit "lower" down... thought 17.5 would be a breeze, but nope biceps done...

much better today even though I didnt quite make the initial sets targets... chest feels well trained, arms too, tris got a kicking off the dips which I didnt expect... well not as much... feeling good...
GreyphantomIcon...13-01-2017 @ 19:34 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Deads

Block pulls
WU 120x2x5, 170x5, 210x3, 250x1, 280x1

300x2+1p

Deads (speed)
WU 170x3, 210x3

240x5

Seated Rows
140x4x10

Rev BOR (slow negs)
BWx10
BWx9

well that went ok I spose...

Blocks - felt so on today, warm ups went well and felt fine... lat did not complain even a little and all pulls felt much better... top set was 300... ah pants... did the first 2 and they felt so good and switched on I knew a 3rd was there... went up for the 3rd and dammit could not get the hips through, prob my own fault as I was so happy with the first 2 I sort of didnt focus enough on nailing and maintaining the 3rd... son of a...

Deads - 170 felt like nothing, just light af... 210 was a little better and then the main set which I didnt expect to move so fast tbh went amazingly well... just a lot faster than I expected but probably not as fast as I would like lol... so happy after these...

Seated rows - again felt really good and kept the reps as strict as possible with little movement to generate momentum, just the pull through the back and it felt good... solid fast reps and strong...

Rev BOR - damn Dig and his slow negatives... holy cow they add a component all their own... first set got a good 10, back was grumbling though... second set the 9th was a drive and dig deep... tried to go as slow as possible on the neg but back said nope pow down I went lol...

yeah good session today, felt pretty happy with it mostly just wanted that 3rd rep on the top set of blocks... stupid hips... it was there but just couldnt complete ffs... back is nicely toasted and feeling it atm...
GreyphantomIcon...17-01-2017 @ 18:01 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squats

Squats
WU 70x2x5, 100x5, 130x3, 160x2, 180x2, 200x2 *belt on* 220x1

235x5
215x5
205x5

FS
WU 120x3

140x3
140x2

had to stop there for 2 reasons... 1) had quite a twinge in the soft tissue/muscle area right above my knee... its prob just something to do with a side effect of some related lifting activities and 2) had to pick up my boy as he has been put on special report or something for one of his subjects at school... was running late anyway and this prob proved a boon...

Squats - warm ups felt good... solid fast and right... the last warm up of 220 was really good... so went to 235 which was supposed to be RPE of 9.5 or 10 for 5 reps... think that was nailed, pretty much right on the money re RPE... doubt I would have got another rep, I would have tried but doubt I would have finished the rep... 215 felt pretty decent tbh and moved quick enough... legs were def feeling it by now... and finally 205 which went well and felt light enough... legs still got a battering though...

FS - warm up was great... first 140 felt really good... kept really tight and form was better than its been before... 2nd set did not go as well... not sure if I had just aggravated a bit of a swollen and sore part of my leg but the first rep caused a bit of pain in the soft tissue right above the knee, so did a second with better form and keeping tighter in the legs and it was still quite sore... so thought will leave it at the double and go to db lunges...

as it happens got a text saying my son needed picking up a bit early... so just left it all there and went to get him... the knee thing will be fine as its just an aggravation really and I know what its from so it will clear... hot bath tonight will help and maybe some anti inflamms if its still about by thu...

happy enough with today... mrs is away again next week which will mean a bit more freedom and then I am away the week after... ah well... already scoping out some gyms in NZ...
GreyphantomIcon...18-01-2017 @ 18:56 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench

Bench (Comp pause)
WU 40x2x5, 60x5, 80x4, 100x3, 115x1, 125x1, 135x1

145x1

2ct Paused bench
130x3x3

Inc BP
90x7
75x12
75x9

DB flye/press
25x13
25x11

EZ deadstop curls
32.5x17
27.5x18
22.5x20

pretty decent session really...

BP - started really well was just going to keep going till I got to RPE 9, was hoping for a bit more but it was not to be today... warm ups went well till 135 when it just felt a bit heavy and not as smooth... loaded 145 and just got into a much better position and it went up really well... but that was about it today... went better than the 135 tbh or at least felt better... happy enough with that for now but want more...

2ct - was not optimistic really... first set went ok... 2nd set felt better and went well and the 3rd I was really happy I got... not sure if there would have been a 4th set there but after the fact I am thinking maybe I should have gone for it... hmmmm...

IP - went much better than expected again, found a great position on the bench and got a really good press going... first set was good... second felt pretty light and the 3rd went much the same way... felt good on the chest and no issues with the upper arm...

DB flye/press - getting used to these, big spread in the chest... did quite well today... just pummels the chest and finishes it off after the rest of the exercises...

Deadstop ez curls - these def hit the biceps in a different way to standing... first set was like ok ouch... 2nd was bl00dy hell ouch... 3rd was fvck ouch... lol... arms done...

good session was not feeling the bench as well as I would have liked, getting that extra single at the top set would have been nice but onward and upward... gym is getting fricking cold so might have to get the heater on...
GreyphantomIcon...22-01-2017 @ 19:40 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Deads

Block pulls
WU 120x2x5, 170x5, 210x3, 250x1, 280x1 (doh forgot to put chalk on so chalked up), 300x1

320x1

Deads (speed)
WU 170x3, 210x3, 240x3

260x3

BOR (drop sets)
175/135/100 x 10/9/11

Seated Rows
157.5x14
135x18

oooooouch... fvcking oooooouuucccchhh... did not think that today was going to happen after having to postpone training from friday as day was a bit hectic... dropped the mrs off at the airport this morning and while there started getting weird vision issues and that feeling that a migraine was coming on... sinking feeling and then realise fvck got to drive home... and dammit training...

Block pulls - warm ups were pretty decent... moved well and felt strong... did the 280 and it felt good then I realised I hadnt been puting chalk on lol, usually do this when I get to 250... chalked up for 300 and it went well... put on the extra to make it 320 and started the focus process, tbh after talking with Dig last week about just not thinking and lift it mostly involved me clearing my mind and just lifting... thats what I did and voila 320 went up nice and smooth but very slow... no muss no fuss and hips and glutes all fired as good as can be and bam baby locked that mother out...

Deads - ok supposed to be as fast as possible and the warm ups felt ridiculously light again... 260 the first rep was a bit slow... but second was much better and quicker and so was the 3rd... felt good and strong and not a problem at all really...

BOR - Dig is such a barsteward... drop sets... really... fvcking ouch... first was tough, got the 10 but felt the last few a lot... dropped to 135 and knocked out 9 gassing and about dead... dropped to 100 and nailed 11... back so damn sore at this stage and breathing was very hard and felt decidedly ill...

Seated rows - son of a... man this just added to the pain... felt a great stretch and contraction in the upper back but man it hurt... doing the last set was just an act of will... did not want to do it... but did... dammit... hurt... so much hurt... still hurts... a lot...

great session today really good considering it was going to be a bust but so glad I managed to stave it off and hit the gym... weight is only 113.5 atm too but belt is in so only 2 notches left its normally there when I am about 107 tbh... so I am taking this as a good sign...
GreyphantomIcon...24-01-2017 @ 17:58 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squats

Squats
WU 70x2x5, 100x5, 130x3, 160x2, 180x2 *belt on*

195x11

Rack squats
140x3
160x3
180x3
200x3

Lunges
39.75x12
39.75x8

GHR
BW+10x3x5

oh holy hera... reps suck...

Squats - warm ups were good... 195 yeah reps... first 8 were fine... gassing after that so couple of deep breaths... got to 11 but wobbled a bit on way up and had to correct a bit so lost the line and oomph... racked the bar a little miffed as wanted at least 12 if not a rep or two more... legs were a bit toasted after and felt ill... stupid reps...

Rack squats - set rack at parallel or just below and down touch rack resting weight then up again... work up to rpe 9... oh new way of torture... ffs quads and legs in general were just not happy...

Lunges - noooooo... sigh, just wanted to stop but on we go... first set was tough... started wobbling about rep 9 managed to get to 12 but ffs legs were fried... 2nd set was just fvcking hard... only got the 8 and that was done...

GHR - strict as poss and damn just more pain... great... felt great though... think I am messed up lol...

great session, still would have been nice to get the extra couple of reps on the squats... oh god my legs are sore... so so sore...
GreyphantomIcon...26-01-2017 @ 19:35 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench

CGBP
WU 40x2x5, 60x5, 80x4, 100x3

115x6x3

Floor press
100x8
90x8
80x10

DB bench
30x11+1p
30x8
30x6+1p

Dips (3-4 sec neg)
BWx7
BWx6

DB preacher (no rest just switch hands)
25x13/7/5

decent enough session but tough as no sleep last night all my fault as left heating on all night and was overheating... stupid man...

CGBP - started off fairly well got to 100 and though hmm might stay with 115... however should probably have gone for 120... got 6 triples and felt them working hard... might have got another set but was a bit 50/50... should have gone 120...

Floor press - 100 was def the 8rm today... just got the 8th and when racking managed to catch my freaking hand on the jhook... ouch... got a good 8 on the 90 and then managed 10 on 80 chest was very sore after this... felt it pumped too...

DB press - pffft... just not much less in the tank tbh... only got 11 on the first chest was feeling it though... then it just went down hill lol... chest was very sore after...

Dips - holy hera those slow negs are a killer... got to 6 on the first set and it was like nope... but forced another one out and thought about an 8th but that was not to be... last set was not too bad but damn it hurt...

DB preachers - oh come on now, 25... ffs... just a big nope... no rest at all between arms, just enough time to switch the weight... it was worse than I thought... arms just died...

chest and arms felt it today, got a pretty decent work out but was hard... def turning off the heating tonight cos that sucks...
GreyphantomIcon...27-01-2017 @ 19:09 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Fvck Digs killed me and it was no deads dead day lol...

BOR (deadstop off rack no leg drive super strict)
WU 60x5, 100x5, 120x5, 140x5

160x8
145x8
130x8

Seated rows (90s)
170x10
150x12
130x14
110x17

Hammer grip PD (75-90s)
85x2x10
85x11

Face pulls
40x15
40x14
40x13

Rev BOR (strict slow neg 1min)
BWx2x6
BWx5

oh holy jebus... for no deads or what I would call max type work this had my back in bits half way through let alone the end, now sitting here its screaming and very fvcking sore...

BOR - warm ups went well... did 140 and was thinking I might do 150 so to make sure its strict as poss... thought at last min nope whack on 160 cos I wimped out on thu with the cgbp so went 160 and that went really well... no legs involved and a nice smooth pull to the belly... felt really good... 145 was much the same but a bit easier and so too 130 but the upper back was feeling it a bit by the end... rest was only about 3 mins cos its not deads innit...

Seated Rows - that 170 gave me a slight pause but it actually went better than I thought it would... back was not happy though lol... dropped the weight (how fvcking fast does 90s go ffs) got a couple more reps but back really not happy... dropped again and swear I blinked twice and had to go again which went fine and nice smooth pulls... but was really sore and then had to do another set... not sure I even got to blink this time... theory of relativity in practice right there brahs...

Hammer pd - first set went pretty well... felt it a bit in my lats and went smooth... 2nd set not so much... 75 seconds my ar$e Dig... 3rd set was just a drive to the end really... dug deep and managed 11 although tbf that 11th was a bit ropey...

Face pulls - you know I dont remember these hurting as much as they did... was toying with 50kg tbh but really glad I stuck on 40... holy sh1t just fire all over... so I guess went really well...

Rev BOR - oh come on... 1 fvcking min... son of a... up and down slow... slow... I said fvcking slow body... body called me a name I shall not repeat here... slow as poss negs were hard... really hard and tbh I am very surprised I managed that 6th on the 2nd set... didnt want to do the last set... Digs a barsteward... that is all...

something that didnt look too bad on paper was actually really tough... started well and the pain just kept compounding... I think every inch of my back is feeling it right now... sleep has been sh1te again lately... last night might have got 1 hour solid with the rest being broken and just trying to cool down... mrs is back tomorrow night so that temperature in bed will go up exponentially and I dont mean sexy time... 4 days till I fly off too... I should probably start packing really lol...
GreyphantomIcon...30-01-2017 @ 17:15 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Squats

Squat
WU 70x2x5, 100x5, 130x3, 160x2, 180x2, 200x2 *belt on* 220x1

235x3x1

Rack squats
180x3x5

stopped there, actually running late at the moment...

Squats - warm ups felt really good and much tighter than before... 235 first one was great, quick and smooth and felt good... 2nd was a bit slower but technique and form felt better and weight was not too hard... 3rd was a little deeper than I was intending lol but went up ok albeit a bit slower than the first 2... weight felt ok though...

Rack squats - liking these but they are making themselves felt... legs got a good thrashing from them and on the 1st set I was reminded why I need to stay tight when the bar is on the rack... and oh how it reminded me...

that was it, had to do a few more things than I was planning on as mrs made some sort of list for me to get done for when I go to NZ... late start so later finish than I wanted and still got a couple of things to do (like packing) before I take my boy to boxing...

today feeling really good physically till I trained of course lol... also slept pretty well over the weekend so hopefully that will settle but of course will be turning that upside down when I hit the bottom of the world... got bench tomorrow before I fly and then deads on sat...
JohnIcon...30-01-2017 @ 19:39 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Fantastic journal will follow with intrest,can't believe I've only just come across it ,great numbers too Happy
GreyphantomIcon...31-01-2017 @ 12:48 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
John said:Fantastic journal will follow with intrest,can't believe I've only just come across it ,great numbers too Happy


thanks mate... doing ok, still need to do better though Wink
GreyphantomIcon...31-01-2017 @ 12:48 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Bench

BP
WU 40x2x5, 60x5, 80x4, 100x3 *comp pauses*

120x2
130x1
137.5x2
130x3
125x3+1p

IP
87.5x9
80x9
72.5x10

cut it there... running late today, story of my life atm...

BP - comp pauses from 120 on so basically brought the bar down and then in head counted 1, 2, press and up the bar went... 120 felt a bit rough tbh... was worried about the rest but 130 went really well and felt good... 137.5 the first rep felt a bit off but 2nd rep was much better... form was adjusted slightly so probably helped... 130 felt pretty good but 3 was it for today... 125 went well enough on the first 3 but the last rep went forward and I lost the line so over it went, luckily I managed to take it down to the safeties well enough...

IP - felt pretty good today... first 8 on top set felt smooth and good but 9th was like nope thats it... same with the second set... last set went really well... just managed the last one again though...

had to call it there and tbh shouldnt even be updating this journal cos I havent finished packing and need to leave in like 45 mins... oh well... will log on when can...
matthewvcIcon...31-01-2017 @ 12:57 
Avatar
my squad calls me TechnoJim
Member 5704, 2835 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Greyphantom said:
thanks mate... doing ok, still need to do better though Wink


like all the 'dig for ffs, really...' bits haha. sounds like he drives you hard.

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