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GreyphantomIcon...26-10-2017 @ 19:10 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2

Deads
WU 120x2x5, 170x5, 210x3

237.5x3x4

Rack rows
120x2x8
120x13

Seated rows (90s rest)
130x17
130x12
130x10

Rack chins (5ct neg, 1min rest)
BWx8
BWx6

pffft didnt sleep too well last night bit of barney with the mrs and then it went warm/cool all night... so was feeling a bit meh going in, also feeling it from tue still...

Deads - warm ups went really well, bar moved very quickly and felt strong... 1st top set though was pants... well sort of, bar did not move as fast as I wanted and the movement was just off... 2nd set though very different and really quick... everything just worked... 3rd set was much the same, head much more into it and got all the bits working as they should, tightness and drive etc...

Rack rows - went better than expected... felt really good and was surprised tbh... last set was happy with for sure... at the 10th it was feeling tough but managed to get a good 3 more out...

seated rows - expected these to be harder tbh... good stretch and a great pull back using the upper back and feeling it... squeezed that orange and felt my upper back complain...

rack chins - holy mother of donuts... 5ct neg, really Dig... that is hard... felt this one all the way through to my front...

not a bad workout after all... got to switch on from the first set on deads though, get my head in it and really make sure everything is firing properly... back is feeling it nicely though... hot bath and sleep tonight oh and I got another interview for a senior fitness instructor at another leisure centre next week... things ticking over...
GreyphantomIcon...27-10-2017 @ 20:55 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 3

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

190x4x2

BP
WU 40x2x5, 60x5, 80x5, 100x3, 115x1, 125x1

135x2x2
135x1

Bench daddy
155x1 (paused)
145x4 (TnG)

OHP
WU 50x5

70x2x6
70x7

job jobbed... bit of an early start today as I was supposed to get a bit done but was running late so in the end didnt get the things done I wanted...

Squats - warm ups felt pretty good till about 160 when my quad reminded me that it was a tad sore from the other day when I twinged it a bit... kept going though and just made sure things were on point... 180 was good as gold and 190 moved well even though the first set was tentative... however the rest got quicker and felt good... quad a little sore after but not serious... surprisingly legs were still feeling it from Tue...

BP - warm ups were great... things felt tight and on form... 125 went really easily and the top sets first 2 were solid and smooth, last one though I stuffed up and got the set up all wrong... just not as tight and it showed so just did the one rep there... felt good though...

Bench daddy - went really well... full 2ct pause on the chest and it went up fine... had the set up really good this time so that helped... learning to use it is a bit odd but when you get it right its brilliant... 145 for 4 went better than I thought, could have had the 5th maybe, I need to stop talking myself out of reaching for that extra rep tbh...

ohp - hmmm warm up felt my forearm something fierce... hurt quite a bit but not sure why... made sure I had things more on point for the main sets and it went better but slower than I would like... felt a little heavier than I expected tbh but puting this down to the arm thing...

decent training session today... feeling pretty happy with how its all going and looking forward to making more progress on this training cycle than the last... 11 weeks now till comp so got some time...
GreyphantomIcon...31-10-2017 @ 18:09 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1
BP
WU 40x2x10, 60x10, 80x5

100x15
90x15

2ct Squats
WU 70x2x5, 100x5, 130x3

160x3x5

GHR
BW+10x10
BW+10x7
BWx11
BWx8

Hammer curls
35x10
20x22

little deload today giving the squats a bit of a rest...

BP - Ive actually been looking forward to this one as I wanted to see if 100 would go well... it did... should have gone for the 16th rep tbh but still felt that quite a bit... 90 that 15 was about all in really 13 felt great 14 was like ffs this is harder and 15 was done... chest was feeling it quite a bit...

2ct squats - had stance in closer and knees slightly more over the toes... felt good, even 130 felt easy in the warm ups so kept it for 160... easiest 160 has ever felt tbh... even with the closer stance and the 2ct in the bottom which was damn near atg if not all the way... powering up from the hole felt great and quads def feeling stronger...

GHR - there was a 15 min gap as had to go pick up the boy due to bus detouring round some road closures in our area... sets went well managed a good 10 on the first and felt the hams and glutes a lot... second set they really complained switched down to bw and thought it would be easier it was and wasnt lol... good sets though...

Hammer curls - hmmm first weight felt heavier than I expected tbh... a bit of body english in there and tbh though I wasnt hitting the arms as much as I should... till I put the weight down and then the biceps felt freaking hit... dropped the weight and managed a good 22, very strict and felt that...

good session... really want to keep testing the squat but the boss knows when to put the breaks on and stuff... happy with the bench too... chest is feeling it though...
GreyphantomIcon...03-11-2017 @ 17:58 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2
Deads
WU 120x2x5, 170x5, 210x3, 240x1

262.5x2x3

SLDL
195x2x8

Rack rows
135x12
120x14
110x15

OH PD
110x8 90 seconds rest then...
80x15/6/4+1p

fvck me thats done... didnt do this yesterday as had a thumping headache... every time I bent over or stood up it pounded so left it but still made it to the John Bishop gig at the O2 which was pretty decent...

Deads - been watching some of Ben Pollacks stuff on the interweb and one of his dead lift vids reminded me of a thing I used to do that helped engage the lats (doing this arms back and arched back thing that gets them down and locked) that I havent been doing recently so I went back to basics as it were for me... yep that helped... warm ups flew and could def feel it in the lats more and feel it all just connecting... first top set went really well and quick and after done I realised I had forgotten to put chalk on as was so focused on getting the lift done lol... chalked up for second top set and the first one was not as spot on as it should have been but still a bit faster than the 237.5 last week I reckon... last 2 were right on... felt good but still need to do more work on nailing the technique and form really, got to keep working that speed as well...

SLDL - hit the hams and glutes really well... felt it working brilliantly...

Rack rows - really pleased with these tonight... top set went better than expected and the next two were stricter and they all hit my upper back well...

OH PD - ffs these felt too heavy really... not sure if its down to how the rack forces my position so I am a tad far out than usual or if the uprights need lubricating or both... also at that weight the bench sometimes wants to lift if I am not careful so I will try a couple of 50kg plates on the bench to help weigh it down... first set was all I could to get 8... lats were feeling that... next one it felt like the quickest 90s in the history of time... 15 was tough... lats were not happy... 15 breaths then broke all laws of space time to be done before I started them I reckon... measly 6 is all there... then I went for the next 15 breaths and they ended before I actually started training so the last 4 and a bit were the first set except it was hard... and sore... lats hurt... sons of b...

head was better today but not 100%... happy with how the deads went today but will be pushing to do better as need more speed and better power... upper back is toast now, can feel it from top to bottom literally... its starting to hum its own tune... in other news the mrs got called to the states on sunday and found out yesterday... not only that but she also is needed there right over the kids birthdays which isnt ideal but given one is at uni and the other will be at school most of the day I think it will be ok..
GreyphantomIcon...05-11-2017 @ 18:37 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 3
Squat
WU 70x2x5, 100x5, 130x3, 160x3, 180x2

200x5x2

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

140x2
135x2
130x2

Bench daddy
157.5x1

done, stopped there as ran out of time, started later than intended so I was happy to get the first bench daddy set in...

Squat - closer stance again and it went really well... warm ups felt strong and fast... top sets went really well, very strong and quick enough...

BP - warm ups felt ok till 130 then that felt a bit more difficult than I would have liked... 140 though the first rep went pretty good the 2nd pretty slow lol... tbh in the past I might have stopped pressing but today I kept it moving no matter what and voila it went up... 135 though was good, strong and quicker than last week... 130 felt very good... pretty happy tbh...

Bench daddy - set up was pretty good although I need to keep my wrists in better form/locked... they were just a little off or the bar was a little back in my hands either way need to tighten that bit up...

stopped there as time got away... was supposed to start training earlier but didnt happen so didnt quite get through the whole session... did the main bits though... mrs is off to the states today for a week for work, got told thu that she was needed there... nothing like good planning lol... feeling pretty good about training at the moment... need to work on some areas though like mental toughness duing the lift etc...
GreyphantomIcon...07-11-2017 @ 15:57 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1
BP
WU 40x2x10, 60x10, 80x5, 100x3

107.5x12
97.5x12

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2

*belt on*

215x3

dammit... done there...

BP - started the warm ups and felt really hypo a few sets in... had a few jelly babies... felt better as the next couple of sets went and by the time got to the top set it was better... made sure I set up really well... didnt do too bad... got 12, maybe 1 or 2 more there on a good day but today is not that day... second set on 97.5 felt a bit better but still managed just the 12, this one was a tad harder... felt a little wiped after but better...

Squats - heres where it fell apart... warm ups actually felt pretty decent... quads felt strong and form felt on... 200 even felt good... which is why I probably didnt do what I should have done and make sure the reps were set up and good... first rep top set bang on... 2nd rep I went forward at the top and instead of taking a second to reset and just make sure it was all good, I went straight into the next rep... managed to correct things on the way down but on the way up felt something give in my groin... yay... took a second then to debate going on or stopping... decided sensible was the way to go...

ffs not happy, in fact really p1ssed off tbh... last couple of nights sleep has been pants... was feeling off today but cracked on anyway as I have no time to reschedule another day as its a busy week... it was a stupid rookie mistake that I should have avoided... its not even like the weights are high either... just impatience and maybe a little arrogance... well that'll learn me I guess... appetitie is a little up and down the last few days too... maybe a hangover from the bug thing the mrs gave me... ah well onward and upward...
GreyphantomIcon...10-11-2017 @ 19:15 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2 and 3 (sort of)

Deads
WU 120x2x5, 170x5, 210x3, 250x1, 280x1

295x1+1p
295xf

SLDL
205x3
220x7

Rack rows
140x13
125x16
115x18

rest for 20 mins

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

thats it... got a message I had to collect the lights to take to the comp this weekend and as they were in folkestone and I a sh1tload of things to do this evening I had to dash to get them... did some other errands at the same time so killed two birds with one stone...

Deads - was watching a vid of Ed Coan running over the deadlift so I made a couple of changes or tweaks really to the lift and it seemed to make a diff... felt stronger and better so will work on this set up and form for now... all the warm ups felt great... 280 moved really well and felt good... moved to the top sets 295 for 2 doubles... first set the set up was good and felt strong... came off the floor really fast and felt good, kept the push all the way up and near the top had a little twinge in the groin where I did the mischief on tue... down for the second and again came up fast got to the knees and then just pfffft... nothing, gave up the brain just switched it off... think the little twinge just caused a worry... took a rest as normal, set up again and off the floor it came to the knees and again the body stopping moving as it should, like it wouldnt let me extend to push the hips through... ffs... thinking about it I think its a mental thing just switching me off so not allowing me to injure myself further... ffs...

SLDL - these moved well... little surprised as to how easy the 205 went... so upped it to 215... had a quick think and then made it 220 which was kind of lucky as I had misloaded one side and extra 5kg... that moved well to and felt good... well felt ouchie after it lol... but good...

Rack rows - again went really well... felt strong and solid... back was really worked well...

not too happy about the deads tbh... should have been nailing those, I mean sure logically I understand the mechanism that switched things off but I should be able to ignore that by now... ah well something else to work on... happy enough with the tweaks I made and how it changed the lift for the better...

BP - well started good but then got a message and had to stop to get my ar$e into gear and stuff... 130 felt really good though even though I was a little tired it still moved well and was never in doubt...

well that was it... been a bit of a strange week... had sod all sleep till last night, 7 whole hours sleep and it was freaking bliss... tired just drains you... appetite has been mostly ok which is good, weight is up around 117 atm... very early start tomorrow and then the weekend up north...
GreyphantomIcon...14-11-2017 @ 19:47 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1

Squats
WU 70x2x5, 100x5, 130x3, 160x3

180x5x2

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

145x2x1
140x2

Bench daddy
140x3

OHP
WU 50x5, 65x5

75x5
80x6

CG floor press
85x12

did not think it was going to be a decent session today, woke up feeling pants and needed a nap this morning... sleep has been rare the last week or so with only a few nights in the last 10 more than 3 hours actual sleep... however by the time the session started felt a bit better...

Squats - groin was feeling fine and all through warm ups gave no problems... however on the first set of 180 I felt a slight pull or tightness... 2nd and 3rd went the same so widened my stance a tad and it went much better and faster... felt better too...

BP - warm ups felt ok but nothing spectacular... still 130... that went up fast and smooth... 145 first rep was ok but not much to write about the 2nd though was much better and felt stronger... then down to 140 and tbh I thought this was going to be tough but they went really well... felt strong quick and smooth...

Bench daddy - first 2 reps were great 3rd I lost the line quite a bit and hit the up rights nearly took off my face so racked it... left it there...

OHP - better than expected here too... 75 felt good and strong 80 a little harder but still pretty decent...

CG floor - wow this went really well... strong and easy really...

good session, have had the sessions moved around this week light deads and then squats I missed last week due to the groin... hopefully be all good...

had a good comp on the weekend got to see some monster lifts... Tom Martin, Alex Clarke, Martin Brown, Darren McCormac among others... however some of the best fights getting the weights up were on the lighter weight day with some amazing battles and none giving in...

hopefully on the cards tonight is sleep...
GreyphantomIcon...16-11-2017 @ 20:41 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2
Deads
WU 120x4x3, 150x3

180x5

SLDL
150x8

Seated rows
135x18
105x3x15

oh PD (5ct neg 90s rest)
85x4x10

finished there as ran out of time, forgot I had to take my son to orthodontist (his last visit) so started very late...

Deads - all simple here... changed that first warm up to 4 sets of 3 to get a few more reps in and getting more first reps in... all simple at the top set light fast and really good pull...

SLDL - again nice and light and really quick, did the last 3 hook grip to see... I saw... nope... well I can see how it works and was a useful experiment... higher weights though might change my mind about how well it works Grin

Seated rows - good reps... 135 was fairly strict 105 very strict... back was just in bits... and not liking all those reps...

oh PD - oh ffs... just no... fvcking no... put the 50kg on the bench to hold it down and that worked a treat, still need to lubricate the poles though... pulling down was pretty ok... however holding the weight for a count of 5 on the neg was sheer ouch... 1st set was pretty ok... 2nd not so ok, 3rd set by rep 7 I was not expecting all 10 and on the 4th set after rep 7 the count was getting faster... back screaming... me cursing Digs fine name...

had to finish there which meant missing out the seated power cleans as had to get dinner on the go and a couple of other things done... got a skip in and clearing out yet more cr@p we have... thats some unexpected cardio work right there... think I am coming down with a cold or something... squats will kill that tomorrow... or me... either way I am good Grin
GreyphantomIcon...17-11-2017 @ 19:31 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 3
BP
WU 40x2x10, 60x10, 80x5, 100x5

112.5x9+1p
100x10

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

215x9

SSB
142.5x2x8

GHR
BW+10x3x7

EZ curls
60/50/40/30x13/10/11/12/

oh yay... was a little meh today... sleep has been better but not awesome... cold seems to be going ok and held at bay... food has been going in... which means weight is up again... 117.5 atm... which is not too great as in the last 6 weeks or so its gone up just over a kg a week and its now making me a little out of condition... will take some time to acclimatise but will even out...

BP - back still very sore from yesterday and forearms a bit trashed too... still went ok till top set... just could not lock out the left arm on the last rep... no lift... so dropped to the next set and basically wimped out at 10... should have had more... dammit...

squats - warm ups felt good, 200 felt nice and no groin strain... up to 215 and started well... around rep 7 started to gas a bit and couldnt get enough air in... made it to rep 9 and just stopped there... the weight was not a problem tbh... felt a few more there just no air... might have to start working the condition a bit... maybe some farmers walks or high rep sets of squats or deads... but I always find this when I put weight on fairly quickly till I get used to it... belt was tighter too...

SSB - wow... after squats this bit... first set hurt but the 2nd set hurt more lol... midway through the 2nd set started feeling the groin tightening but kept going till I got the 8 reps and then left it there just in case...

GHR - oh man... not enough my quads painful he had to hit the back as well... last rep last set was really all out... hams and glutes fvcked...

EZ bar curls - ffffffffs... start at 60 and then drop the weight 10kg till 30 getting stricter all the time... oh ouch... when I hit 40 biceps were fvcking screaming... trying to keep the curls strict felt like ripping them off... at 30 it was just fvck off really... job done though...

so so session really not too happy with how bench went feel like I should be getting more... actually I know I can get more... the squats felt really good but just the condition letting me down there... groin held up really well so happy with that... hopefully a quiet weekend but got a bit to do... might have to start puting the heating on in the gym too... fvck me its getting cold...
GreyphantomIcon...21-11-2017 @ 19:46 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1
Squats
WU 70x2x5, 100x5, 130x3, 160x3

180x3x3

BP
WU 40x2x5, 60x5, 80x4

100x3x6

Dips
BWx8
BWx2x9

TPD
40x11
35x2x16

SLR (45s rest)
10x3x15

just a light one today... have been watching a bunch of vids with the likes of Ed Coan and Ben Pollack and Mark Bell among others getting some tips and ideas how I can improve... took a few pointers from the GOAT and applied them today... seemed to work a treat...

Squats - warm ups went fine... something Ed Coan was saying about opening the groin instead of thinking about pushing the knees out and pushing up with the back made sense so I gave it a whirl... did make a difference imo... def noticed a better drive up from the hole and easier getting depth and not as telling on the knees... 180 felt light easy and strong...

BP - fairly routine here too... shoulder has been a little achey lately but seems to be getting better as do the forearms... reps were fast smooth and easy...

Dips - ok a bit low in terms of reps on these tbh... should have gone for a few more on each set... I am pretty sure the bars are not as wide as they used to be either lol...

TPD - again a little light for their purpose I think... should have done 45 maybe a tad more on the first set and then 40 on the next 2...

SLR - glad I picked 10s but could have done 12.5s too tbh... strict and 45s between sets made for some interesting feeling in the delts... first set was fine and thought yeah ok... second set was a little more tough and was thinking ok... 3rd set delts had not recovered from last set and were def sore by the end... that cumulative effect hey...

good session today, a little easy but its more a recovery session for the two remaining mothers that Dig has me doing... ngl both really looking forward to them and a little nervous... but will channel that like on comp day...

in other news I got a new job as a senior fitness instructor at a local gym however it turns out that a couple years back they change the rules on the right to work requirements and it turns out that my indefinite leave to remain visa as it is in my old passport is not acceptable as they decided that you would need it in a current passport (not for entry into the UK just to work) which I cannot transfer unless I am outside the UK or I can go for the Biometric ID Card thing that costs a grand to get... soooo I thought sod it will just get my citizenship done as I had planned to a couple years back just never got round to it... cue me searching for all the paper work for it and now it looks like I have lost the life in the UK certificate from the test us immigants have to do... ffs it turns out they dont replace it either but have a number to let me know what I have to do... prob resit it ffs... been here 22 years so I guess I still need to prove I love life in the UK... anywho this prob means I will lose the job now if I cant get it sorted by next week... and have handed in notice at my other job... fvcking yay... serves me right though, should have got of my harris and got is sorted when I got the damn thing years ago...
GreyphantomIcon...28-11-2017 @ 18:51 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1
Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2, *belt on* 215x1

225x8

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

140x1
147.5x1
135x2
135x1+1p

that was it for now... was not feeling too well end of last week, picked something up off the mrs which was ironic as she had been taking the p1ss a few days before she got sick saying I got sick more than her then she got sick... and then passed it on... yay...

squats - ok been watching a bunch of vids with a few different lifters like Coan, Bell, Pollack and added a few little changes to my technique and it made a difference... def got the weigh moving better and stronger... prob a bit quicker too... warm ups went awesome... felt good... 225 holy jebus... weight felt good and reps strong... and I know I could have 9 and would have gone for a 10th... pretty sure it would have gone if slow... legs though... holy fvck... took me a min to stand properly then a few more to move to unload and def felt ill... happy though...

BP - warm ups went awesome, 130 flew up and felt so solid, set up was great... 140 did the same set up and again it flew up and felt so solid... really happy with that... 147.5 did the same again, didnt fly as fast thats for sure but was never in doubt and went well if slow... was really happy with that... then went for 135 for 2 triples... first set got 2 reps as the top of the quad started cramping around the hip flexor... just couldnt get the drive... next set of 135 first rep felt the tightening again then went for a second and nope half way up cramped and just had to take it to the safeties... not too happy but not terribly disappointed...

left it there even though had two more exercises to go... 1 because it was getting late and two freaking freezing... feet were so cold during the bench it wasnt funny... probably going to have to wear trackies when training now and will def put on the heater... feet have feeling back again not so much the legs atm... sleep has been pretty ok lately as well...
GreyphantomIcon...30-11-2017 @ 19:52 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2
Deads
WU 120x3x3, 170x2x3, 210x2

240x1
260x1
280x1
300x1

235x3x6

SLDL
215x5
185x10

Rack rows
150x9
130x2x8

Seated db power cleans
10x18
10x15
10x14

fairly decent day... very freaking cold but heater on an hour before made the gym warm... meant I didnt freeze during training...

Deads - still working the form and technique tweaks I gleaned from vids watched... warm ups went well... 240 felt meh, bit heavy and tbh not flowing at all... 260 now that went well and felt great... light and fast... 280 felt about right... not heavy and quick enough... 300 not so much... set up was slightly off and instead of pulling the bar close in let it stay out so by the time it got to my knees I realised I had to pull it back and wrestled with it a bit... still managed to get it up but not as good as it should... so of course worked that hard on the down sets and thus made my legs bald and very red...

SLDL - yay... 215 was alright... glutes were a little sore already and this just made it worse... hams got a bit of a battering too... dropped to 185 and 10 reps... really 10... hams and glutes even less happy and posterior chain done...

Rack rows - well the posterior chain was hurting why not punish the upper back... yep... 150 felt good not too shabby... felt it working nicely... next two sets 130 were strict and really nailed the upper back... felt really good but sore...

Seated cleans - oh all thats holy... forgotten how these hit... glad the weight was lighter than I thought it should be in the end... first set was good but wow... 2nd about rep 10 I was feeling it hard and thinking ooh... 3rd set it was rep 7... upper back traps hit and hurting... so so good

fairly ok session... got to work the form better on deads... shouldnt have slipped that much tbh its pretty routine... really feeling the posterior chain atm... and the upper back... legs were pretty good from tue session but now a bit sore too...
GreyphantomIcon...01-12-2017 @ 20:56 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 3
Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2

200x5x2

BP (2ct pause)
WU 40x2x5, 60x5, 80x4, 100x3

120x3x3

CGBP feet up
80x8
90x2x8

Floor paused flyes
15x2x10
15x20

lat raises
15x2x15
15x20

oh all thats good and holy... back is in bits from yesterday... sore all over...

Squats - went well... new bits on form feel great and make it stronger and faster... helps with depth too... I realised today that a session like the one I did today I now consider a light one... a bit mind boggling tbh as sometimes I feel that I make little or rubbish progress but then I have a think and bam... no issue with any set or rep all went well and weight went nice and fast...

BP - again similar thoughts to the squat... weight felt fine and form feeling good... keeping tight is much easier and I am feeling the groove better, almost like the bar should travel in a particular line and thats where it sits... no problem with the sets or reps here...

CGBP - wow this is odd... feet up makes it very unstable and while the first set went well the second almost saw me on my butt... 3rd was much better though and tbh can prob go up in weight here...

Floor flyes - if I thought the feet up was odd this is even odder... down till the elbows touch the ground and then pause for second then up till about 9 inches apart at the top... went a bit light on these as wanted to get the feel for them and now reckon 20kg would be fine for a good start...

lat raises - felt fine, strict and controlled... very nice...

good session felt nice... back is pretty sore but held ok with the squats... also bench didnt present a problem with stability in terms of back either... well finished my last shift on the old job today... start the other one next friday now... looking forward to it...
GreyphantomIcon...05-12-2017 @ 19:09 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1
BP
WU 40x2x5, 60x5, 80x4, 95x3

105x2x8

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2
*belt on*
220x4x5

SSB
145x8
135x8

GHR
BW+10x2x8

done... so so fvcking done...

BP - yep nice and easy, in fact really happy how easy this weight now feels just wish that would translate to the bigger weights... sigh...

Squats - oh jesus... oh good lord... warm ups were cracking... top sets were making me cry... well set 3 and 4 anyway... 1st top set was good but 2nd was better... legs were starting to go ouchy a bit... 3rd set the 2nd rep was a bit wobbly... but rest were ok... 4th set man... went really well but fvck me the legs were done... cant believe I got through it... just played the one more set thing till did all 4...

SSB - so what does my coach make me do when my legs are fried... sure ssb for 2 sets why not... holy jebus... first set was a trembler 2nd just ended them... quads def done...

GHR - yeah woo... hoo... felt pretty good tbh and def easier than in the past... but really just finished them off nicely... the legs that is... and by nicely I mean in pain...

good session really but man it was tough... legs are trembling and so so sore... feeling ill atm and so tired... sun sleep was prob the worst for a while but mon slept like a log... hopefully that will happen tonight but tbh the way my legs feel I can see squat sleep hitting hard... tomorrow got the citizenship thing and applying for the passport at the same time... then take the forms into the new job and start that fri... if I can walk... ffs Dig...

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