Narrowbacks Training Log
| General_ill |  | ... | 19-02-2014 @ 19:57 |
 3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310745.0 kgs @ 89kgs UnEq | Real nice deadlift form. | ||
| Rob | | ... | 21-02-2014 @ 19:55 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | General_ill said:Real nice deadlift form. Thank you  21st February Close Grip Bench 20 x 10 x 4 40 x 8 x 2 50 x 8 60 x 8 x 5 Narrow Grip Spoto Press 40 x 5 x 5 Pull Ups 3, 3, 3, 3, 3 Scap Pull Ups 12 x 3 Curls 20 x 12 30 x 12 35 x 12 x 2 Groin flared up quite badly yesterday, must have overdone it with running and deadlifts earlier in the week. Will move routine around a bit so I don't deadlift the day after running, and also need to start progressing the deadlifts a bit more slowly now they are getting a little heavier. Also need to stretch glutes more and do more tissue work on adductors. | ||
| Rob | | ... | 24-02-2014 @ 18:44 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 24th February Deadlift 20 x 10 x 2 40 x 8 x 2 50 x 5 60 x 5 70 x 5 x 3 Power Clean 20 x 5 x 2 30 x 5 35 x 5 40 x 5 x 5 Squats 5 x 5 15 x 5 20 x 5 25 x 5 30 x 5 x 3 Step Ups 8 x 2 (low height) Others Side Planks | ||
| Rob | | ... | 25-02-2014 @ 18:45 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 25th February Narrow Grip Bench 20 x 10 x 2 40 x 8 x 2 60 x 5 70 x 3 80 x 5 x 5 Close Grip Bench 62.5 x 10 x 2 Chin Ups BW x 1 +5 x 5, 5, 5, 5, 5 Strict Press 20 x 8 30 x 8 35 x 5 x 3 Face Pulls 15 x 3 My shoulders are so weak! Think I'll give overhead a bit more focus from next month. Bench strength picking up a little now. | ||
| Rob | | ... | 27-02-2014 @ 19:00 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 27th February Deadlift 20 x 8 x 2 40 x 8 x 2 60 x 8 80 x 5 90 x 5 100 x 5 x 3 Snatch Grip Deadlift 60 x 5 x 3 Squat 10 x 5 20 x 5 25 x 5 30 x 5 35 x 5 x 3 Others Isometric Hanging crunch x 3 - Reps down from 8 to 5 on deadlifts now they're a little heavier - Swapped platform deadlifts for snatch grip with intention of doing some power snatches in a month or so - Will squat twice a week now need to make some progress with this | ||
| Sparrow | | ... | 27-02-2014 @ 19:35 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Training looks solid at the minute Rob - routine looks solid (who doesn't like full on bodybuilding?  )!All that's missing now is the milk. | ||
| Rob | | ... | 28-02-2014 @ 18:26 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Sparrow said:Training looks solid at the minute Rob - routine looks solid (who doesn't like full on bodybuilding? )! All that's missing now is the milk.Thanks, a couple more months and I'll pop over to the Dungeon so we can hit up some Toothpick curls  28th February Close Grip Bench 20 x 10 x 2 40 x 8 x 2 65 x 8 x 5 Narrow Grip Spoto Press 40 x 5 45 x 5 47.5 x 5 x 3 Pull Ups 4, 4, 4, 4, 4 Scap Pull Ups 12, 12, 12 Curls 20 x 10 25 x 10 30 x 10 x 3 - Close grips felt good - Spoto press will hopefully help me get faster at the bottom, I used to be fast off the bottom and weaker at the top but years of doing narrow grips and no shoulder/chest work have reversed that Plans for March: - Get overhead strength up - Progress deadlift to 120x5 - Squat twice a week get to 60x5 - Less focus on distance runs and build in sprints Bodyweight is up a little now the lower body weights are picking up: ~73kg. Once I get to the end of March I'll figure out what all-time PBs (be it 1 or more likely rep maxes) I can start aiming for across various lifts and begin working towards them. This should help provide some motivation as slugging away without any PBs in sight can be hard work, although I am 35kg lighter than when I set many of them. | ||
| dr_hazbun | | ... | 28-02-2014 @ 19:20 |
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250635.0 kgs @ 90kgs Eq | Solid deads. Get yourself back to 140x5x5. | ||
| Rob | | ... | 01-03-2014 @ 10:12 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | dr_hazbun said:Solid deads. Get yourself back to 140x5x5. Not sure I'll want to be hitting that much volume on deads once cricket season starts, but 140x5 would be nice! 1st March Hill Sprints Moderate Incline, 10 sets Lungs coped with this fairly easily, couldn't quite go flat out as the pavement was a little slippy in places. Jog there to warm up (third of a mile) and walk back to cool down, nice sunny morning but nippy. | ||
| Rob | | ... | 04-03-2014 @ 19:05 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 3rd March Deadlift 20 x 10 x 2 40 x 8 x 3 50 x 8 60 x 8 Power Clean 20 x 5 x 2 30 x 5 x 3 Squats 10 x 5 20 x 5 x 2 30 x 5 x 2 40 x 5 x 3 4th March Narrow Grip Bench 20 x 10 x 2 40 x 8 x 2 60 x 5 70 x 5 81 x 5 75 x 5 x 2 70 x 5 Close Grip Bench 63.5 x 10 x 2 Chin Ups BW x 2 +7.5 x 5, 5, 5, 5, 5 Face Pulls 15 x 3 Had my first cricket training session in 9 years on Sunday night, great fun, but I was/still am a bit battered from it. Kept yesterday very light and tonight cut back on the volume but still got some work in. Likely to have practice every Sunday and Wednesday this month so will just have to play it by ear volume/weight wise until the body gets used to it again. Right hip flexor has been a little sore since the hill sprints so need to keep an eye on it, felt it a little yesterday with squats/deads when right at the bottom, but seemed fine at cricket. | ||
| Cuddles | | ... | 04-03-2014 @ 20:07 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Whenever I bowled anything remotely quick after a lay off I was sore as hell for a day or two. You also have amazing discipline with the weights. Are you all kinds of ripped these days? | ||
| Rob | | ... | 07-03-2014 @ 18:31 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Cuddles said:Whenever I bowled anything remotely quick after a lay off I was sore as hell for a day or two. You also have amazing discipline with the weights. Are you all kinds of ripped these days? I stepped the pace up a bit on Wednesday night and my groins/hips have been super sore since! Clearly they're not used to taking so much load on one leg at a time. Going to have to be careful I don't over-do it, but they were coming out a lot better than the buffet bowling last Sunday. I'm pretty lean, top 4 abs are fairly visible, but I'm still a narrowback  7th March Strict Press 20 x 8 x 3 30 x 5 x 2 35 x 5 x 3 Close Grip Bench 20 x 10 40 x 8 60 x 8 65 x 8 x 5 Pull Ups 5, 5, 5, 5, 5 Scap Pull Ups 12, 12, 12 Curls 20 x 10 25 x 10 31 x 10 x 3 Also did some 'batwings' (scapula retraction exercise I read about in Dan John's book) and some planks. Decent enough session considering my bowling shoulder was still fatigued. | ||
| Rob | | ... | 11-03-2014 @ 19:03 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 11th March Power Clean 20 x 5 x 2 30 x 5 x 2 40 x 5 45 x 5 x 3 Narrow Grip Bench 20 x 8 40 x 8 60 x 5 70 x 5 75 x 5 x 3 Chin Ups BW x 3 +10 x 5, 5, 5, 5, 5 Think I'm going to stick to two sessions a week while I get used to the cricket again. Probably something like this: Session one: power clean, bench, chin ups, overhead press Session two: squat, deadlift, close grips, pull ups | ||
| Rob | | ... | 14-03-2014 @ 19:56 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 14th March Squats 10 x 5 20 x 5 x 3 30 x 5 x 2 40 x 5, 3, 1 Deadlift 40 x 5 x 2 60 x 5 x 2 80 x 5 x 2 90 x 5 x 2 Dumbell Row 5 x 25 x 3 Scap Pushups 12 x 3 Abs Plank, Side Planks, Leg Raises Had to bin the squats, left groin started hurting, possibly due to trying low bar for the first time in ages and it putting more strain on them. Will try again next week. Groins/hips handling cricket better now but right shoulder getting very sore from the bowling, going to step up tissue work and upper back work. Shoulder posture has never been great thanks to 50 hours computer work a week, but never really caused issues with lifting, bowling puts a lot more strain on the area though. | ||
| Rob | | ... | 19-03-2014 @ 15:57 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 18th March Power Clean 20 x 5 x 3 30 x 5 x 2 40 x 5 45 x 5 50 x 5 x 3 Strict Press 20 x 20, 15, 10 Chin Ups BW x 3 +5 x 3 +10 x 3 +12.5 x 3, 3, 3 Scap Pushups 12 x 3 Dumbell Row 5 x 25, 40, 40 Still nailing lots of tissue work on right shoulder, feeling much better and felt great after that session. No cricket this week so another week to work on it. | ||
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