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GreyphantomIcon...07-12-2017 @ 20:58 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2

Deads
WU 120x3x3, 170x2x3, 210x3

230x3x5

SLDL
170x2x10

Hip thrusts
80x10
65x2x10

Rack chins (5ct neg, 75s)
bw x10
bw x7

facepulls (1min)
30x12
25x15
20x17

hammer curls
40x7
25x3x12

decent session... legs were still sore from tue... but not a bother...

Deads - pretty routine tbh still making sure I pull and push at the same time (legs and back) and I even tried a belt on the 2nd set but nope it was awful... felt restrictive and just in the way (and it was a hole further out than squats so didnt feel tight... just in the way of getting into position)... deads were fast and snappy...

SLDL - really good, fast and smooth well mostly set 2 I kept squashing the boys quads are getting a bit bigger lately so thats a good thing...

Hip thrusts - these are new thought I had the set up pretty good but turns out the j hooks were not the best so will replace them with the safeties as it offers a better position to start and end... glutes got bit hard by these tbh... didnt expect that... yay...

rack chins - the 5 ct neg makes them hard enough but the 75 sec rest kills... back was fried... arms a little too but the upper back was hit nicely... still feeling it...

facepulls - prob a bit light here tbh but went well and man added whole levels of hurt...

hammer curls - from yesterday as didnt get to them... 40 was heavy... the reps were not clean and a bit sloppy and at the end I thought well that wont do much... then I put the weights down... holy cow yeah fair to say the biceps got a bit of work there... the 25s were much crisper and form was on point...

done and feeling it tbh... been a long day as a folder on the laptop is crapping out and every time I try to access it it starts to load fine but then freezes every thing... EVERY thing... so have to do the emergency restart to get it working again... pain in the harris... its a backup folder for our camera and of course the mrs is quite vocal about me fixing it ffs... I tried but nope... so will have to take the damn thing in to the shop... ffs...

in other news start the new job tomorrow... citizenship is all done and just have to wait till they let me know if its all good or I have to do something else or get rejected... yay... hot bath and some sleep... which has been decent the last couple of nights...
GreyphantomIcon...08-12-2017 @ 21:10 
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, 195x1

205x4x2

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

115x4x6

Bench daddy
130x2x5

Feet up CGBP
80x2x10

Floor flyes paused
20x3x8

well first day of work went well but ended up training late...

Squats - yeah went really well... form really on and legs felt very strong, 3rd set forgot to push with the back as much but 4th was nailed and felt really good...

BP - again went so well... strong and smooth and never in doubt not one rep... line is better and technique really went well... very happy...

Bench daddy - damn but this went fast... really fast... felt so easy tbh... was very surprised and pleased... great line and form made it work well

Feet up cgbp - much more stable this week and that helped a load with the press... easy and strong again...

floor flyes - up in weight but still good and easy enough, was feeling it on the last set more but went so well... felt it nicely...

yeah great session that, pretty happy with it all and feeling good lately... sleeps been decent and eating good... 4 meals today instead of the 3 and that might be the case from now as the work cafe does a staff menu thats pretty decent and good food... got some big sessions coming up so big boy pants firmly on...
GreyphantomIcon...12-12-2017 @ 19:35 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1

BP
WU 40x2x5, 60x5, 80x4, 95x4

105x2x10

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2 *belt on* 215x1

227.5x4x5

SSB
145x2x8

GHR
BW+15x2x6

a bit tired today and tbh was not sure I was going to do any good... turned out went alright...

BP - felt really really good... strong smooth and fast... no niggles or aches either...

Squats - here was where I was worried as just not feelling that up for it tbh... warm ups though went awesome... 215 felt smooth and light enough... top sets were pretty good too... first 2 felt really good and I was thinking surely my legs should be feeling this more... 3rd set even felt pretty good but they started feeling it... 4th set was oh yeah there it is... 4th rep was slow and stuttered a little on the way up... took a breath kept damn tight and really focused on the form and technique making sure it was as good as I could get it and voila better than the 4th... but man quads were done...

SSB - oh come on... took belt off for these as it was in the way last time... felt good without it tbh... quads didnt like it though lol...

GHR - dammit Dig... the extra 5kg was ouch... by rep 3 on the first set I was feeling it... finished first set and owie... second set was pretty good but holy cow the hams and glutes are humming...

left it there as time is a bit rushed atm... new job is going ok, did 3 hours of programming this morning for different scenarios which made my head spin... getting up even earlier at 0515 now which is fun... gym was cold to start too but heater and trackies meant warmed up pretty quick...
GreyphantomIcon...14-12-2017 @ 22:59 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2
Deads
WU 120x3x3, 170x2x3, 210x3, 240x1

260x3x4

SLDL
175x2x10

Hip thrusts
85x15
65x17
65x14

had to leave it there... just ran out of time really... had to take the dog for a walk as work this afternoon and as the boy was at work too that mean she was going to be alone for about 10 hrs so made it a long one... felt a bit crap this morning though and was thinking that training just wouldnt work... as it turns out deads cures everything Grin

Deads - warm ups as always felt good and breathed some life back into me... 240 felt a little off or at least I thought it did... 260 though moved really well... a lot bette rthan expected... quick and smooth... kept it close to the body and really got a good pull going... the other two sets were pretty much the same with the 3rd being a little better than the 2nd...

SLDL - felt light and good...

Hip thrusts - yeah def better using the safeties as the rest and kept the glutes squeezing all the way through... hit them really well and man they ached...

had to miss the other 2 exercises... but felt these work well enough... new job seems to be going ok atm... just adjusting to the loss of time to do other stuff... still just need to learn to time manage better...
GreyphantomIcon...17-12-2017 @ 21:45 
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, 200x2,

207.5x4x2

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

122.5x4x5

Bench daddy
135x2x5

CGBP feet up
90x2x8

Floor flyes paused (90s)
20x3x10

wasnt sure how it would go being a sunday morning...

Squats - went pretty well... top sets a couple went really well in terms of technique, form and speed a couple not so much but still good enough...

BP - oh good grief did not expect this to go well due to it being at an odd time... but man felt really good and went pretty damn well... think I am finally nailing the set up and form properly...

Bench daddy - again went fast and felt really strong... not as easy as last week but still easy enough... and as with bp really coming to terms with how it all works...

CGBP - went superbly... much more stable and felt strong here too...

Floor flyes - the 90s rest made this a bit more trying... first set felt good, 2nd set about rep 8 it was feeling harder and then 3rd set rep 5 it started kicking in... felt it working hard...

good session really went well... after was off to the go karting with my boy and his friend... they did pretty well with that, except for a few stacks lol...
GreyphantomIcon...17-12-2017 @ 21:47 
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, 200x2,

207.5x4x2

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

122.5x4x5

Bench daddy
135x2x5

CGBP feet up
90x2x8

Floor flyes paused (90s)
20x3x10

wasnt sure how it would go being a sunday morning...

Squats - went pretty well... top sets a couple went really well in terms of technique, form and speed a couple not so much but still good enough...

BP - oh good grief did not expect this to go well due to it being at an odd time... but man felt really good and went pretty damn well... think I am finally nailing the set up and form properly...

Bench daddy - again went fast and felt really strong... not as easy as last week but still easy enough... and as with bp really coming to terms with how it all works...

CGBP - went superbly... much more stable and felt strong here too...

Floor flyes - the 90s rest made this a bit more trying... first set felt good, 2nd set about rep 8 it was feeling harder and then 3rd set rep 5 it started kicking in... felt it working hard...

good session really went well... after was off to the go karting with my boy and his friend... they did pretty well with that, except for a few stacks lol...
GreyphantomIcon...19-12-2017 @ 21:32 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1
BP
WU 40x2x5, 60x5, 80x5, 100x5

110x10

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

235x3x4

2ct paused squat
210x2x5

GHR
BW+15x2x6

EZ curls (5ct -ve)
40x10
40x9
40x8

oh man done... felt like sh1t sunday night and then through monday only started feeling ok this morning so was touch and go as to whether I was going to train tbh... glad I did though...

BP - no problems here... felt good and strong and smooth, couple more reps there for sure...

Squats - oh good grief... warm ups felt really good... top sets went pretty good too... 1st set felt good... 2nd set felt good but tougher... 3rd set felt good and damn my legs...

2ct - thought these were going to be god awful but they actually went really well...

GHR - holy hera... super strict and really made sure the hams got squeezed... and damn did they...

EZ curls - strict and a 5ct -ve... oh man... that really hurt... weight was light but the negatives made it difficult...

glad I perked up enough to hit the weights tbh... tired but feeling good... work is going pretty well... still getting used to managing the time though...
GreyphantomIcon...21-12-2017 @ 21:15 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2

Deads
WU 120x3x3, 170x2x3, 210x3, 250x1

275x2x3

SLDL
180x2x10

Hip thrusts
95x14
90x16

OH PD (1min-90secs)
100x3x8

Facepulls (c 1min)
30x2x10
30x15

man today was a drag, last night the mrs got home much later than she said (xmas drinks but not sort of thing) and then wanted to play silly buggers in the car (no not that sort mores the pity but the kind that delays us even further when I have to get up at 0500 I am sure she thinks its cute but when the shoe is on the other foot shes not that happy) so not a lot of sleep had... was even thinking I might sack it off today but as it turned out things sort of worked out that I could fit it in pretty well...

Deads - yeah these were much better... warm ups went really well and even 250 didnt feel that heavy or hard as usual... 1st set of 275 felt good but a little off... 2nd set though nailed... just tightened up form a bit and really focused... felt good and a 3rd set would have been on the cards...

SLDL - yeah getting a little heavier but felt really good and solid... hams already stinging from tue got smashed again... along with the rest of the posterior chain...

Hip thrusts - surprising how well these hit the glutes... felt good might need a pad for the bar though as it really presses agains the pelvic region...

OH PD - 1st set felt a little discomfort in the bicep tendon but just had a nice hot cup of mtfu and cracked on, turned out better in the rest of the sets...

Facepulls - holy cow upper back got hit hard here... nice...

good session in the end... glad I trained... got to pick up my daughter from the airport and the flight is late by about 35 mins already... this means another night of no sleep yay...
GreyphantomIcon...03-01-2018 @ 07:59 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Ok its been a few days... new job is taking a load of time and with all the other bits like chrimbo and family etc just not much time atm to do a lot but work, get the training in when I can and do family stuff...

Training
24 Dec 17
Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2

207.5x4x2

BP
130x4
130x3
130x4

Bench daddy
140x2x5

CGBP (feet up)
95x2x8

floor flyes (90s)
22.5x3x10

went well, got a bit of tightness/cramp on the second set of bench but recovered for the 3rd...

27 Dec 17
BP (comp pause)
WU 40x2x5, 60x5, 80x4, 100x3

115x3x2

Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2, *belt on* 215x1, 230x1

242.5x3x3

2ct pause
217.5x2x3

GHR
BW+20x2x5

this was a tough one tbh... mainly the ghr... what kind of maniac makes someone do that with 20kg... legs toasted...

31 Dec 17
Deads (take 2 first was 30 Dec but back very tight and twinged so stopped)
WU 120x3x3, 170x2x3, 210x3, 250x1

272.5x1
292.5xf

SLDL
222.5x3
232.5x3

right this is where its going pear... first try was the day before and at 272.5 my back just gave a twinge that made me not complete the lift... so bailed and retried the next day... went to 272.5 which went up well and no probs but 292.5 was not so good... same issue... so of course being sensible I went on to heavy sldl... and then added 10kg for another set... which actually went well and felt good, kept very very tight... after the back was a bit sore but has settled since... even contemplated 242.5 but left it in the tank...

01 Jan 18
BP
WU 40x2x5, 60x5, 80x4, 100x3, 115x2, 125x1

135x2
120x3x3

CGBP
110x6
100x6

to make up some training and stuff doing a few days in a row and thus Dig has adjusted things so vol is down weights up ex few... was supposed to do 4 on top set of bench but back was a bit sore and couldnt get the position right and it twinged a bit on the 3rd rep so bailed that... cgbp went alright though...

02 Jan 18
Squats
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2 *belt on* 220x1, 240x1

250x3x2

2ct Paused
222.5x3
213x3

EZ curls (5ct negative)
35x15/9/7

bit unsure about this today as squats and back while feeling better was just a bit delicate still... kept tight and made sure got it all squared spot on form and technique wise...

Squats - warm ups were tentative but went well... all the way to 200 with no belt felt good... belt on and then it just flew.... first set 250 went better than I expected and felt good... 2nd was the same and 3rd just spot on... felt really good and while legs were worked didnt feel too bad... which lulled me into a false sense of complacency as last night they really started aching and today yeah they got worked...

2ct - talked myself into believing that as I was dropping nearly 30kg it would be fine... it was not fine, legs hate me... although the weight moved well and strong 3rd rep was a bit slow... second set was good...

curls - 5ct neg... really... holy hera... arms got smashed... wow... rest pause too... the fun... oh the fun...

next training day is thu... deads... hoping the back is better by then...
GreyphantomIcon...05-01-2018 @ 11:42 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2

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

140x3x1

Bench daddy
140x1
150x1
155x1
160x1

CGBP
120x4
115x4

did not go as planned today... first off I thought it was deads day... nope lol... then the back is still sore and to get into the arch and hold was just not happening... so reps were not working either...

BP - warm ups ok till about 115... then could feel things tightening and just not working... 130 went fine so was thinking ok maybe... then 140 was supposed to be 3 reps... did 1st went really well... went for second and back just started complaining so bailed... 2nd set first rep same nice strong and felt good... second rep back just not playing... ffs... so added in a third single just to make sure the 140 was feeling good... it was... just cant hold the position for too long...

Bench daddy - not as good as its felt previous but all went up well and 160 def felt better in the hands than before... arms got a bit of a bashing from these today... back not too bad here...

cgbp - yeah mixed... happy I got the 4 reps on the 120... was a bit ouchie though... second set was supposed to be 5+ but just couldnt hold things and tbh was thinking the 3rd rep was the last there... managed a 4th...

going to sort out an appointment with the sports massage girl I see as that might help and have been stretching things out but its a bit sore today.... fvck knows what I have done...
GreyphantomIcon...08-01-2018 @ 19:26 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 3

Deads
WU 120x3x3, 170x2x3, 210x3, 250x1, 280x1

292.5x2
280x2

SLDL
242.5x3

Facepulls
35x20
35x17
35x15

yasssss decent session this one... back has been a bit meh but today I managed to have a good pull session...

Deads - warm ups went really well... bar was flying and doofus here forgot to chalk up till the top set... so happy with how they went... top set I just thought about my cues for second and then switched off and let my body do the work... weight freaking flew up nicely... strong quick and smooth... had a 3rd there for sure and would have gone for a 4th... might not have got it but would have tried it for sure... back was fine at this point... 280 for a double was not as smooth as had to make it two attempts as the first one I started to pull it but felt the bar was too far out in front so took it back to the floor and then immediately pulled it for two good reps... keep the bar close... see doofus...

SLDL - ok this felt heavy today but went really well... felt it hit the posterior chain pretty nicely... back was a bit touchy at this stage but kept tight and got a good 3 reps...

Facepulls - oh wow... felt this a freaking lot in the upper back...

yeah good session for sure... back is starting to play ball and should be good in time for the comp... sitting at 115ish atm so should make weight nicely too... still would like more time in my day but its starting to pan out a bit...
GreyphantomIcon...10-01-2018 @ 19:19 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1

BP (comp pause)
WU 40x2x5, 60x5, 80x4, 100x3, 115x1

130x1
140x1
145x1

TNG BP
135x3
120x7

Inc flyes
22.5x3x10

ok second to last bench day and it started awful as late night last night and early morning this morning... bit knackered...

BP - warm ups went well... nothing fantabulous though... 130 up it went easy as pie and no safeties which is a first ... 140 safeties on now but didnt need them as it moved easy and well... very happy... 145 oh yeah smooth and quicker than ever... felt very good...

TNG - 135 felt a bit heavier than expected tbh but got the triple... 120 felt lighter than expected lol... good 7 there...

Flyes - just a light one to stretch and for active recovery... no problems... felt good...

happy with this today... esp given a bit of a meh day in terms of tired etc... work is busy but good and the clientele are pretty cool... daughter goes back to uni this sat and is working the next two nights so will not see her much sigh... oh well life goes on...
GreyphantomIcon...12-01-2018 @ 19:27 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2

Squats
WU 70x2x5, 100x5, 130x2, 160x2, 180x2, 200x2 *belt on* 220x1, 240x1

255x2
240x2 (oh ffs)
245x2
245x2

done... last squat session before comp... warm ups went well and felt good... form feeling spot on and depth good... went up to top set well... 255 felt really good... not terribly fast but strong and smooth... 240 oh ffs this was a mistake it was supposed to be 245... it felt very good though... 245 first set went well and felt good, strong and quick enough... 2nd 245 was done cos I am a doofus (was supposed to go 255, then 245x2x2 but stuffed up the weight)... it didnt feel as quick but was still good and made sure the depth was there... form felt really good... legs feeling it but not too bad although later I bet they complain a lot... got a bench day sunday and then a deload next week then its game time... feeling pretty decent atm...
GreyphantomIcon...15-01-2018 @ 19:08 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 3

BP (comp pause)
WU 40x2x5, 60x5, 80x4, 100x3, 115x1, 125x1

135x2x2

Deads
WU 120x2x3, 150x3

180x3x1

done... last heavyish bench before comp...

BP - went really well... no problems at all with the weight and moved as it should...

Deads - no issues moved really fast and last one felt like nothing...

body is feeling a bit battered but about where it should... got a deload on wed and then its nothing till comp... weight atm is 112.5 so thats pretty much all done bar the final pee... Grin
GreyphantomIcon...17-01-2018 @ 12:23 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Deload or "did I even lift today brah day"

Squats
WU 70x5, 100x5, 130x3

150x2x3

BP
WU 40x5, 60x5

70x4
80x4
90x4

well that went well...

squats - all felt light and fast... form and technique spot on and good loosening up lifting... really pleased at how fast they moved...

BP - top sets all had a pause in them... didnt mean to but it just happened that way... all were fast and easy but the 90 felt better than 80...

all done now bar the actual lifting... just got to switch the head off and let the training do its thing, Dig has me pretty spot on tbh and I feel good... few aches and pains but these are receding now which is nice... sitting at 112 so pretty much there... although carby goodness will be cut a bit till sat... will weigh in again tomorrow to monitor and then fri to see what I can eat through the day... then after 10am sat... nom nom nom...

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