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mikeypIcon...01-04-2014 @ 20:56 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Nice lifting Mike. You may not have got your target, but you still paused some decent poundage there.


Cheers Bill.....it's definitely there, just mistimed it. I'd intended to video it to get some feedback on position & technique but forgot the camera. I intend to get more vids as I train on my own and consequently don't get any feedback.
mikeypIcon...04-04-2014 @ 19:40 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Warm up with bar x 10 mins

Beltless deadlifts.
60kg x 10 x 2 sets
105kg x 5
145kg x 5
165kg x 5
185kg x 5
205 kg x 5 New PB RPE 9.5

Beltless paused squats. Paused for a count of 5.
Bar x 10 x 2 sets
60kg x 3
80kg x 3
100kg x 3
120kg x 3


Narrow grip Bench press, index fingers on smooth.
bar x 20 x 2 sets
40kg x 10
62.5kg x 5
72.5kg x 5
82.5kg x 5
92.5kg x 5 New PB RPE 9.5

Barbell curls 5 x 10 reps @ 30kg

Good session tonight. I thought I'd done 205 for 5 reps fairly recently but I've looked back and can only see 200 x 5 so a new PB :-)

Felt good on the close grips as well. Got vids of the 205 set on deads, paused squats at 120 and top set on bench so I'll try and get them uploaded over the weekend.
BillwestIcon...04-04-2014 @ 21:55 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Well done of the beltless PB Mike.
mikeypIcon...05-04-2014 @ 08:18 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 11.04.2014 @ 16:27 PM by mikeyp
Vids from last nights session.

http://www.youtube.com/watch?v=eSjXvFQIXQI

http://www.youtube.com/watch?v=hiuwjEH6_1U&feature=youtu.b...

http://www.youtube.com/watch?v=xXk0tc3W98g&feature=youtu.b...

mikeypIcon...08-04-2014 @ 20:15 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10mins warm up

Warm up with bar x 10 mins.

Circles around head with 15kg plate.

Bench Press singles week all paused.
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 3
90kg x 1
110kg x 1
120kg x 1 ( short pause ) RPE 10
5% weight drop then:
115kg x 1 RPE 9
115kg x 1 RPE 9
115kg x 1 RPE 9.5
100kg x 5

Dumbell chest supported row 5 x 10 @ 35kg

Rope pushdowns 5 x 6 - 10

All feelt a bit slow & heavy tonight after a heavy day at work. Good session though anyway.

Will put some vids up later. I'm finding it useful feedback to video the sessions.
mikeypIcon...08-04-2014 @ 20:48 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 11.04.2014 @ 15:13 PM by mikeyp
Vids from tonight.


http://youtu.be/iB3K8zxZFkg

http://youtu.be/ikn2rvXBubI

http://youtu.be/XmVimY0tvCk






mikeypIcon...11-04-2014 @ 19:56 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 11.04.2014 @ 20:04 PM by mikeyp
Bike 10 mins

Warm up with bar x 10 mins

Beltless squats, 5's week.
Bar x 10 x 2 sets
650kg x 5
100g x 5
120kg x 5
140kg x 5
150kg x 5 RPE 10 effort level

140kg x 5 RPE 8
140kg x 5 RPE 8

Deficit deadlifts standing on 25kg plate.
60kg x 5
100kg x 5
120kg x 5 x 3 sets

Narrow grip bench, index fingers on smooth.
bar x 20
40kg x 10
60kg x 5
70kg x 5
80kg x 5 RPE 8 effort level.


Dumbell curls 4 x 12 @ 15kg.

Strength on Squats is still down but the groin and hip is feeling better so hopefully I can build up now.

Went easy on deads and bench.

Vid of first 140kg set. http://www.youtube.com/watch?feature=player_detailpage&v=8...


Vid of 150kg set http://www.youtube.com/watch?feature=player_detailpage&v=8...


Vid of 140kg last set. http://www.youtube.com/watch?feature=player_detailpage&v=J...
mikeypIcon...15-04-2014 @ 19:37 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 15.04.2014 @ 19:39 PM by mikeyp
Bike 10mins warm up

Warm up with bar x 10 mins.

Circles around head with 15kg plate.

Bench Press 5's week All paused.
Bar x 20 x 2 sets
40kg x 10
62.5kg x 5
72.5kg x 5
82.5kg x 5
92.5kg x 5
102.5kg x 5
112.5kg x 2 failed 3rd

7.5% weight:
102.5kg x 5 RPE 10

Lat Pulldowns 5 x 10 @ 85kg

Tricep pushdowns 4 x 12 @ 40kg

Poor session tonight, just no zip in the triceps. I should have got at least four reps with this weight. All warm ups felt good and the first two reps felt good, just had no zip on the third. I'll stick with this weight until I get the 5 reps now.
I only did one down set as that was harder than it should've felt as well so listened to my body and stopped there.

102.5 warm up


112.5 set


102.5kg back off set.
mikeypIcon...20-04-2014 @ 10:50 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Warm up with bar x 10 mins

Beltless deadlifts.
60kg x 10 x 2 sets
100kg x 5
140kg x 5
160kg x 3
180kg x 3
200kg x 3 RPE 9

Beltless paused squats. Paused for a count of 5.
Bar x 10 x 2 sets
60kg x 3
80kg x 3
100kg x 3
100kg x 3
100kg x 3

Barbell curls 30kg x 10, 35kg x 10 x 3 sets

Had a stinking cold since Tuesday courtesy of my 9 month old son. The aim was 220 x 3 but the 200 felt heavier than it should have today so left it there. Also left out the close grip bench and went very light on the paused squats.
mikeypIcon...22-04-2014 @ 19:25 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 22.04.2014 @ 19:27 PM by mikeyp
Bike 10mins warm up

Warm up with bar x 10 mins.

Circles around head with 15kg plate.

Bench Press 3's week All paused.
Bar x 20 x 2 sets
40kg x 10
60kg x 5
65kg x 5
75kg x 5
85kg x 5
95kg x 3
105kg x 3
115kg x 3 RPE 10 NEW PB

Dropped the weight 7.5% then (all paused ) :
107.5kg x 3 RPE 9
107.5kg x 3 RPE 9
107.5kg x 3 RPE 9
107.5kg x 5 RPE 9.5

Lat pulldowns, 65kg x 15, 80kg 5 x 10 reps

Tricep pushdowns 3 x 10 @ 40kg

It was an ugly last rep but it went up Grin Felt good on the back off sets, nice clean reps.

105kg warm up set


115kg x 3 reps


Last set of 107.5kg x 3 reps.
BillwestIcon...22-04-2014 @ 19:29 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice rep PB Mike, despite the wibbly-wobbly 3rd rep.
mikeypIcon...22-04-2014 @ 20:30 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Nice rep PB Mike, despite the wibbly-wobbly 3rd rep.


Ha ha, Cheers Bill....not much of a pause either but I was hell bent on getting the triple today, I'll move up 2.5kg again next 3's session.
mikeypIcon...25-04-2014 @ 19:58 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 25.04.2014 @ 20:00 PM by mikeyp
Bike 10 mins

Warm up with bar x 10 mins

Beltless squats, 3's week.
Bar x 10 x 2 sets
60kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 3 RPE 9

7.5% weight drop then :
147.5kg x 3
147.5kg x 3
147.5kg x 3

Narrow grip bench press. All paused.
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5 RPE 7

Dumbell curls 15kg x 10, 17.5kg x 10 x 3 sets.

The hip and groin is feeling a lot better now so I'm feeling more confident with squats now.

160kg x 3


Last set of 147.5kg x 3
mikeypIcon...05-05-2014 @ 11:37 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10mins warm up

Warm up with bar x 10 mins.

Circles around head with 15kg plate.

Bench Press singles week all paused.
Bar x 20 x 2 sets
40kg x 10
60kg x 5
67.5kg x 5
77.5kg x 3
87.5kg x 1
97.5kg x 1
107.5kg x 1
117.5kg x 1
125kg x Fail
120kg x 1
5% weight drop then:
115kg x 1 RPE 10
115kg x 1 RPE 10
115kg x 1 RPE 9 Felt better.
105kg x 5

Lat pulldowns 5 x 10 @ 80kg

Tricep pushdowns 3 x 10 @ 45kg

Felt weak today. Took all last week off due to a chest infection, and the 117.5 felt heavier than it should warming up. The aim was 127.5 for a single but played it cautious and still failed the 125 at the very top.....couldn't quite lock it out. Should have listened to my body and just done some solid singles at 120.

The 115s felt better towards the end.

Deadlifts on Friday....
mikeypIcon...09-05-2014 @ 19:59 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Warm up with bar x 10 mins

Beltless deadlifts.
60kg x 10 x 2 sets
100kg x 5
140kg x 3
160kg x 1
180kg x 1
200 kg x
220kg x 1 RPE 10

205kg x 1
180kg x 5

Beltless paused squats. Paused for a count of 5.
Bar x 10 x 2 sets
60kg x 3
80kg x 3
100kg x 3
110kg x 3 x 3 sets


Narrow grip Bench press, index fingers on smooth.
bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90 kg x 5


Barbell curls 30kg x 10, 35kg x 10, 40kg x 10

Deadlifts felt heavy tonight. Worked up to a slow 220. The 205 after was also pretty slow, so dropped to 180 and did a lovely set of 5. Took what was there tonight anyway Happy onwards.....

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