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New year, new log.

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BaconWarriorIcon...30-04-2015 @ 10:41 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:Just keep the pec twing in the back of your mind mate

I've been around a long old time and see little niggles become thonrs in the side, you are right to back off and the 'Hebe jebies' is your sub-conscious way of reminding your conscious that you are mortalWink


Thanks Danny! It's a downside of training for strength I suppose, in that after months of feeling like a demi-god from making colossal gains that you get a painful little reminder that you are just like every body else albeit more jacked. Tongue
BaconWarriorIcon...01-05-2015 @ 17:12 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Boring stuff

Fronties
90 X 5, 5
115 X 4, 4
137.5 X 3 X 3

Snatch
40 X 2
60 X 1
80 X F, F
Power snatch
60 X 2

Power clean
60 X 1
90 X 1
110 X 1
120 X 1 - lifetime PB aft not training it since I was at uni :,(

Sled - 3 trips

leg extensions X 20, 20 - wee pump as it's shorts weather.
dannyboy73IconNot boring...pb!01-05-2015 @ 17:23 
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Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq		All my cleans are power cleans...I can get the tec right like the oly boysWink
BaconWarrior said:Boring stuff

Power clean
120 X 1 - lifetime PB aft not training it since I was at uni :,(
.


NiceHappy
BaconWarriorIcon...01-05-2015 @ 17:52 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:All my cleans are power cleans...I can get the tec right like the oly boysWink
NiceHappy


You need oly lifting shoes and a weird fetish for foam rolling and stretching to get the oly lifting technique right. I used to train with a few oly guys back at uni so I occasionally got roped into their mobility sessions.
BaconWarriorIcon...05-05-2015 @ 20:06 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Squat and bench test

Squat
up to 240 X 1

Bench
140 X 1 - wasn't bad at all
157.5 X F - popped off my chest very well then crapped out halfway up.. hmmm

Curls... just because


Can't be too unhappy with the results considering the weekend involved a fair amount of party and not eating too well.
BaconWarriorIcon...08-05-2015 @ 19:27 
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SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Squat
175 x 5, 5, 5

Close grip
77.5 x 8
202 tempo
93 x 10, 9

Deficits
170 x 3
200 x 5
235 x 2 -supposed to be 5

Shouldn't have trained, everything felt heavy, tweaked my back a bit on that last set of deficts. Apparently I'm not iron man in a bit closer to a complete t**t.
BaconWarriorIcon...11-05-2015 @ 16:32 
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SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Benching, week 7

Bench + 10kg chains
100 X 5
110 X 5
120 X 5
107.5 X 5 X 3

Competition style
102.5 X 3
110 X 5 X 3

Squat
175 X 5, 5

Log bar push press
90 x 6, 6

Push downs
13 MSU X 12, 12

EZ curls
40 X 12, 12

Rear delts
BaconWarriorIcon...12-05-2015 @ 09:51 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Bench accessory work

Floor press
110 X 8, 8

Snatch grip barbell row
50 X 8, 8, 12

Lat pulldown
Barbell curl
laterals
hammer curls
band pull aparts
BaconWarriorIcon...14-05-2015 @ 14:11 
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SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Squat
180 X 7 X 3

Bench
110 X 3 X 3

Deadlift
190 X 8 X 2

Reverse hypers - need to do more of these more often
30 X 12, 12

Leg press
100 X 50 total reps rest-pause style

Where to begin here... really need to stop skimping on my glute activation stuff, going to bring sumo pulls back into the mix and had mild si joint pain during my deads, then moved my feet out a couple of inches and BAM! it was all good. Deadlift form/setup needs worked on a lot after this comp. Been doing dead bugs daily as well, not noticed a benefit as of yet but still early doors.
BaconWarriorIcon...16-05-2015 @ 13:06 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 16.05.2015 @ 13:07 PM by BaconWarrior
Squat
190 X 3
205 X 2
190 X 3
210 X 1
190 X 3
205 X 2
190 X 1 - supposed to be a triple but b**ched out

Close grip benhc
70 X 8
202 tempo
90 X 12, 8

Safety bar box squats
165 X 4 -supposed to be 5, 1 (do or die, had to lower weight)
155 X 1, (box up an inch), 1, 1
Box back down
100 X 8 - I Really suck at these but since starting them I've noticed better hip drive in my squat

Barbell hip thrusts
60 X 8, 8 - hate these, always find them painful

Sumo pulls - will push weight on these in coming weeks
140 X 4
100 X 8, 8

v handle pulldown

Safety bar reverse lunges
bar X 8 each leg
40 X 8 each leg
Leg press
200 X 30 (RP)

Hard session, had to move squat stance in, feeling pressure around sacral area when squatting during this session. Weak glutes and anterior pelvic tilt may not necessarily be the culprit but sorting them should help alleviate my issues.
dannyboy73Icon...16-05-2015 @ 16:08 
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Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 16.05.2015 @ 16:11 PM by dannyboy73
Yep. indeed. This is my fav exercise...try using a barbell or dumbbells in each hand to build up that core....also can grip a small stone 100k or less and hyper..that works to mateWink

BaconWarrior said:

Reverse hypers - need to do more of these more often
30 X 12, 12


http://instagram.com/p/wL4iPwqcsq/? as an example
BaconWarriorIcon...18-05-2015 @ 14:33 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Benching, week 8

Bench +10kg chains
100 X 3
125 X 3
127.5 X 3
115 X 3 X 3

Competition style 120 X 5 X 3

BTN push press
100 X 6, 6

Push downs with wide grip
14 MSU X 12
15 X 12
16 X 12

Face pulls
Stack X 12, 12, 12

Supersetted between all the pressing:

Reverse hyper
30kg X 5 X 12

Safety bar box squat
bar x 8
60 X 8, 8
100 X 8, 8
60 X 12, 12

GHR X 8, 8

- Was supposed to be squatting as well today but sacral area still doesn't feel 100% so I thought I'd do stuff that'll help my squat but wouldn't put too much pressure on it.
BaconWarriorIcon...18-05-2015 @ 14:35 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 18.05.2015 @ 15:45 PM by BaconWarrior
dannyboy73 said:Yep. indeed. This is my fav exercise...try using a barbell or dumbbells in each hand to build up that core....also can grip a small stone 100k or less and hyper..that works to mateWink
http://instagram.com/p/wL4iPwqcsq/? as an example



You're nuts mate, must be great to help with stones though!

I'm talking about the opposite thing though - see vid:

dannyboy73Icon...18-05-2015 @ 18:37 
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Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq		very interesting.

Not come across that one before, looks brutal
BaconWarriorIcon...19-05-2015 @ 09:37 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:very interesting.

Not come across that one before, looks brutal


It keeps my glutes and lower back feeling good!

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