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GreyphantomIcon...28-01-2018 @ 17:58 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1 and 2 training

Day 1
BP
WU 40x2x5, 60x5, 80x5, 100x5

110x10
105x10
100x10

Inc DB press
30x2x10
30x9+1p
30x9

Floor flyes paused (1min-90secs)
20x3x8

supposed to do deadstop ez ext but time was not on my side, prob should have stopped before the floor flyes but they were quick and I needed to get more done...

BP- felt pretty good and went nice and smoothly...

Inc db press - felt good but man this hit my chest pretty well...

floor flyes - again went well but hit the chest hard but good...

Day 2
OH PD (90secs)
WU 40x10, 70x10

95x3x10

Seated rows (90s)
140x2x12
140x14

Rack chins (90s)
BWx12, 10, 9

seated db cleans (1min)
10x16, 15, 13

Seated ez curls (75s)
27.5x12, 11, 10

holy crap this was a tough one...

PD - felt heavy and I used 50kg on bench to hold me down which helped... by third set lats were not happy...

Rows - again felt heavy but holy hera the upper back was on fire...

rack chins - didnt feel so heavy but man did the back complain...

seated cleans - jebus wept was about to cry... traps and upper back crying... as was I...

seated curls - oh what a doofus thought I would use 20kg and forgot to include the bar weight... thought man this is hard glad I went for 20kg... then after realised I had stuffed up... oops...

good weekend of working out... feeling soooo good lifting again even after only 5 days since last lifting attempt...
GreyphantomIcon...31-01-2018 @ 10:13 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1 and 2 training

Day 1
BP
WU 40x2x5, 60x5, 80x5, 100x5

110x10
105x10
100x10

Inc DB press
30x2x10
30x9+1p
30x9

Floor flyes paused (1min-90secs)
20x3x8

supposed to do deadstop ez ext but time was not on my side, prob should have stopped before the floor flyes but they were quick and I needed to get more done...

BP- felt pretty good and went nice and smoothly...

Inc db press - felt good but man this hit my chest pretty well...

floor flyes - again went well but hit the chest hard but good...

Day 2
OH PD (90secs)
WU 40x10, 70x10

95x3x10

Seated rows (90s)
140x2x12
140x14

Rack chins (90s)
BWx12, 10, 9

seated db cleans (1min)
10x16, 15, 13

Seated ez curls (75s)
27.5x12, 11, 10

holy crap this was a tough one...

PD - felt heavy and I used 50kg on bench to hold me down which helped... by third set lats were not happy...

Rows - again felt heavy but holy hera the upper back was on fire...

rack chins - didnt feel so heavy but man did the back complain...

seated cleans - jebus wept was about to cry... traps and upper back crying... as was I...

seated curls - oh what a doofus thought I would use 20kg and forgot to include the bar weight... thought man this is hard glad I went for 20kg... then after realised I had stuffed up... oops...

good weekend of working out... feeling soooo good lifting again even after only 5 days since last lifting attempt...
GreyphantomIcon...31-01-2018 @ 10:13 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1
BP (pause reps)
WU 40x2x5, 60x5, 80x4, 100x3

115x5x2

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

210x5x3

Paused squats 3ct
175x2x5

first day back training proper like...

BP - went well even after sat session... full pause on each rep on the top sets... felt good except for 1 rep when I just relaxed a bit at the bottom thus making it harder to drive up quickly...

Squats - went ok... back a little tight but managed to get all sets out, prob about parallel so need to get that extra inch to nail it... got a few pointers and will start implementing that asap... after legs were feeling crampy but managed to keep them loose... back was feeling a bit sore too but nothing terrible... hot bath last night and it felt much better... well till sleepy time... then legs very sore all night long and still a bit today... yay...

Paused - holy jebus... wasnt too bad but the extra count makes it interesting... as do the extra reps but the weight was well manageable... legs were feeling awesome (sarcasm on)

left it there as ran out of time, sons bus was extremely late so had to take him into school.. now where do I send the fuel bill and refund ticket again... oh thats right no where... I wonder if the lobotomy to become a member of council hurts... hmmmm...
GreyphantomIcon...02-02-2018 @ 11:14 
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

257.5x3x4

SSB GM
105x3 nope
60x8 bit easy
85x8 yeah ok about right
75x8

Hip Thrusts
95x10
105x12

OH PD
80x4x10

Standing EZ curls
35x2x12
35x17

had a really good session today... was thinking it would be pants tbh as lower back was a bit niggly and legs still had a bit of doms in them and hamstrings were quite sore... however turned out pretty decent...

Deads - warm ups felt good and I made damn sure things were tight and in control... kept the bar very close to the body too and ended up with bald tracks that were very red up the quads lol... third set was prob the best tbh... weight moved fast and easy though which was nice...

SSB GM - holy cow such a humbling exercise... did not expect it to be how it was... very different to the normal bar for sure... will have to get used to this to make some progress but found that 85 was pretty good... 105 was just no...

Hip thrusts - went well and felt it right in the glutes... upped the weight and worked it harder... sore glutes...

OH PD - aim of the game was maintaining form and going for more hypertrophy, I am taking this to mean a fast way to getting a prize... Grin went well felt it in the lats but not as much as when heavier but only to be expected...

Standing EZ - so much easier than seated... good finisher...

enjoyed Thu session a load... blew off some cobwebs and back felt good all day so that was a bonus... legs started feeling better too as the doms wore off then the doms from Thu session started kicking in around mid evening lol...
GreyphantomIcon...02-02-2018 @ 19:24 
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

195x5x2

BP
WU 40x2x5, 60x5, 80x4, 100x3, 110x2

117.5x4x4

DB BP
35x3x6

Dips
BW+15x8
BW+12.5x10
BW+10x10

DB seated shoulder Press
20x3x8

good session today but really late... wanted to start at 3 but didnt get to it till nearly 5... just one thing after another but nothing major...

Squats - trying out some form and technique changes today right from the get go... made a bit of a difference tbh, screwing my heels into the ground opened up my groin and knees and tightened the glutes as well... def felt it more in the glutes and adductors and kept the back more upright... weights moved a bit slow tbh but was a good lesson in the new tweaks...

BP - oh yeah, felt really good... warm ups were just awesome and the top sets even better... weights moved really well... great pop off the chest and just felt much lighter...

DB press - weights a bit on the light side tbh... but needed to learn the movement again tbh... felt good and moved well but then it should...

dips - oh holy cow... just to finish off the chest and tris lets do some dips... tbh it went better than I thought it would... hit me hard... hit me real hard right now lol...

Sh press - again a bit light here, first set was a bit wonky but then the next 2 much better and smoother...

really good session today that I was not expecting... ready for some eats and a hot bath then a sort of quiet sat before work on sun...
GreyphantomIcon...08-02-2018 @ 21:23 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1
BP
WU 40x2x5, 60x5, 80x4, 100x3, 110x2

117.5x2

Sq
WU 70x2x5, 100x5, 130x3, 160x3, 180x2, 200x2
*belt on*
210x5x3

3ct Pause
185x2x4

finished there as run out of time...

BP - was really good and felt strong and quick...

sq - trying a few things to help with form and technique and get depth better... got a few more pointers from the coach and will implement them next squat session... fri then...

3ct Pause - holy cow... finished the legs off really well... legs done...

was a good session with a bit being learned... and still more to learn...

Day 2
Deads
WU 120x3x3, 170x2x3, 210x3, 250x1

280x2
260x4

ssb gm
85x3x8

Hip thrusts
110x10
110x16

incl bb rows
100x8
90x11
80x14

bb curl (very slow negative and strict)
40x10

late one again as on a first aid course this week...

Deads - oh yeah, went really well... fast and strong felt really good... everything connected and I switched off the brain and just lifted... form and techinique felt better too... 260 was just as good with only the 4th rep going a bit slower and feeling a little heavier...

ssb gm - damn but these still feel odd and hard... but worked well...

incl bb rows - done on a bench on an incline and holy cow it worked the upper back more and the traps too... felt good...

bb curl - here I stuffed it up a little... just did the one set when it should have been 3... oh well... still made the arms work hard with very slow negatives and strict reps... felt the burn...

great session felt really good and better than expected by far as been a long week and day...
GreyphantomIcon...12-02-2018 @ 17:21 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 3 (Fri 09 Feb 18)

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

195x5x2

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

125x3x4

Bench daddy
135x1
145x1

fin... home late off the last day of a first aid course... so started late and just ran out of time for the last few exercises... still back to normal next week... but pretty knackered tbh after a week of course and 3 days on the trot training...

Squats - went pretty well tbh worked stayiing more upright and keeping on my heels... got better as the lifting went on... still room for improvement though

BP - yeah went pretty well but while the first 2 sets were great the third was ok... first 3 reps were decent just that last I had to take a breath and it was slower than I would have liked... still given how knackered I was it went ok...

Bench daddy - first rep was a bit meh... 2nd a lot better...

long day and week actually... had to train three days in a row as life... still on the weekend got confirmation that my British citizenship has gone through which is a good thing... just have to do the ceremony and then get my passport...
GreyphantomIcon...15-02-2018 @ 07:49 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1 Tue 13 Feb 18

BP
WU 40x2x5, 60x5, 80x4, 100x3, 110x2

120x8x1

Squats
WU 60x5, 90x5, 120x4, 150x3, 170x3, 190x2, 200x1, *belt on* 210x1

220x1
225x1

200x4x3

done but a bit of a mix up, went to do some rack squats but then realised hadnt done the 4 sets at 200... oops so reset things and did them but then had to call it to get ready for work...

BP - felt good and smooth... no problems at all...

squats - still feeling my way through some technique changes and stuff... will get there eventually but still a ball ache...

works been busy and finding time to do everything still a struggle atm... but getting there...
GreyphantomIcon...21-02-2018 @ 21:34 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1

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

110x5x2

Squats
WU 60x5, 90x5, 120x4, 150x3, 170x3, 190x2, 200x1
*belt on*
210x1
220x1
230x1

170x3x6

thats all I had time for... was a late one but a good one

BP - felt great, nice strong smooth and loads more there... fast too....

Squats - still working on the form and technique and I have a feeling I will be for life... best thing was the back is awesomely fine and no twinge or aches etc... however just got to work on the mind now to know that its all fine... warm up sets went well... top sets mostly well... still working that twist the heels thing while doing it and its a bit hit and miss...

that it had to rush off as was a late one today, but at least got the main bits in... another long day tomorrow at work but off at the weekend so looking forward to a chill out time... well I say that but bet the mrs comes up with something to put the kybosh on that... yay...
GreyphantomIcon...28-02-2018 @ 21:37 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Mish mash day 2/3 24 Feb 18

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

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

132.5x3x2

Bench daddy
140x1
150x1

Hip thrusts
120x10
120x15

Incl bb rows
105x9
92.5x13
85x15

done... had to put 2 sessions together as just been one of those weeks... work was busy and had to do extra hours...

Deads - went ok till the 250 when the back felt tight and then tried the 280 which didnt work so well... not too happy...

BP - yeah this went really well... was going to go for a 3rd on the last set but went way off line on the 2nd so got it back in and pressed it out ok but left it there...

Bench daddy - yeah very very good this week, felt great and strong... technique and form spot on...

Hip thrusts - hits the glutes really good... felt it working extremely well...

incl bb rows - really liking these... very not easy but really gets the upper back really well...

Good session made out of a sows ear to paraphrase... trying to find that work/life balance but its proving a little elusive... still onward and upward... and Dig has been very patient with me...
GreyphantomIcon...28-02-2018 @ 21:40 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1 28 Feb 18

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

115x3x2
120x2x2

squats
WU 60x5, 90x5, 120x4, 150x3, 170x3, 190x2
*belt on*
210x1
230x3x1
205x2x3

SLDL
200x2x5

good session today even if it was -4 and the heater barely managed to warm up the gym... training with numb feet was novel...

BP - went really well... felt good and fast and strong... happy...

squats - ok had to do the hardest thing I have tried today... keep my eyes open lol... I tend to close them so Dig has me forcing them open... went ok though and a bit different...

SLDL - just up to an rpe of 7 today so stuck at the 200 and that went really well... glutes and hams as done as the quads...

stuffed up a little as started to squat before bench but realised my error after the 2nd warm up set so just switched easy enough... fvcking cold... went through as quick as I could and then into a hot bath... job jobbed...
GreyphantomIcon...05-03-2018 @ 19:40 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 2
Squats
WU 60x5, 90x5, 120x4, 150x3, 170x3, 190x2

200x5

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

130x1
135x1
140x1

Deads
WU 120x2x3, 170x3, 210x3

240x3
260x2
272.5x3

and done... was supposed to do this fri/sat but fri was busy getting drive cleared a bit and then other family stuff and so thought sat it is... got called into work sat as the chap supposed to be doing the shift got stuck in the snow...

Squats - went really well still working on keeping the eyes open and the other various techniques etc... keeping eyes open is freaking hard lol... top set went really well and felt better than I expected...

BP - oh yeah felt really good... 130 was really good and fast... 135 went the same and felt great which I was really happy with and then the 140... well it went fast off the chest but slowed a bit at the lockout but still went well... happy...

Deads - yes please... back was a bit achy but 240 went well and 260 felt better... 272.5 was a bonus round and it went really well... felt much better than it has in a while...

good session and happy with it tbh... life continues to be busy... but pretty good...
GreyphantomIcon...22-03-2018 @ 17:37 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Comp write up

Comp date 18 Mar 18

Well second chance at qualifying for the Brits at bodypower in may... training had been ok leading up but had some issues with lower back and time as things got pretty busy... drove up to Manchester on Sat afternoon and it was a wee bit longer than I had anticipated but I made weigh in (just) and then made weight for the 110s which was unexpected as I was weighing in at 115 a week before... no special diet or cut weight stuff but had been a lot busier phyically with work and training people etc... after weigh in back to hotel and eat a nice steak dinner with a great dessert and then sleep... up early and off to the venue...

My flight was slated to kick off at 1100... which it did... after chatting with Dig we decided to keep openers low and nail the lifts rather than trying anything special... warm up went well and felt fine, back was playing ball and no twinges or anything... time to rock... I originally had the opener set at 220 but dropped it to 210 just in case... nailed it... nice and deep and made sure I was on the board at least... 2nd lift was 225 and same again nice and deep and felt fine... set the 3rd lift at 240 and ooooh sooo close literally mm in it...

bench next... feeling pretty good at this stage... again opening light to make sure... 130... good lift and no problem... set the 2nd at 140 and it went up just as well... 3rd was for 147.5... this one was good but felt a little harder... still got the whites so all fine...

Deads - again low opener at 275 which was no problem... went up fine... second lift was set at 290 and that went just as well and again back was great and had no issues... set the final lift for 300 which felt more than doable... walked out took the bar and up to the knees when felt my back tighten so just let it go back to the ground again... little disappointed I didnt get that as it should have been a piece of cake but rather protect the back for the brits in 7 weeks than stuff it up at a qualifier...

so 662.5 total way down but ok... qualified for the brits for open and masters 2 and won of course the masters 2 class but a big surprise was I also beat out some competition to win the open... who knew... so pretty successful day... long drive home, started to ache like a mother about 30 mins into the trip and body then followed... home in to bed slept like the dead for a few hours then up for work... holy fvck what road train hit me... forgot how much a comp can take out of you... mon felt rough as hell, no appetite at all and body broken even though I didnt really push it too much had a boiling hot bath after work, 3 hour nap and then another hot bath just to get to nearly alive Grin ... tue appetite still meh and body felt better but a little ouch... wed nearly normal and today back to normal and better... really want to lift again now and am eating a load... been on earlys all week and sleep hasnt been great but ok... so back into the next training cycle and hopefully the back stays feeling awesome and it goes well...
GreyphantomIcon...18-04-2018 @ 18:34 
TL:DR
Member 2858, 889 posts
SQ 275, BP 155, DL 320
750.0 kgs @ 110kgs UnEq
Day 1 17 Apr 18

Squats
WU 60x5, 90x5, 120x4, 150x3, 170x3, 190x2 *belt on* 210x1

225x3x3

3ct Paused squats
190x4
175x3

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

115x5x2

Dips
BW+15kg x2x5
BW+15kg x10+1p

ok been a while as was very busy at work and have been away for a week and a bit in Ireland and Egypt...

Squats went pretty decently tbh... first two sets were good 3rd set first 2 reps went well but the 3rd was dodgy... legs were just done really lack of sleep and no energy plus a cold... not full man flu at least Grin

3ct - felt good these...

BP - got better as the sets progressed, all done with a full comp pause...

Dips - felt great... not sure where the 10 came from at the last set but felt strong...

good enough when returning from a holiday and had no training or gym access... legs feeling it a bit today but not as bad as I thought... yet...

Ireland I was reffing the Irish pro and it was one hell of a bash... amazing even some amazing lifters and quite a few "quiet" pints after... flew into one airport and home by 2230 to then get ready for a family trip and get to another airport at 0400... this time off to Egypt... that was one hell of a trip... such an awesome place and I totally geeked out... been wanting to go for a very long time and did most of the major sites but still didnt scratch the surface... have to go back for sure...

4 weeks till the Brits...

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