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Rising Out of Mediocrity

JustinMcK		Rising Out of Mediocrity	23-05-2012 @ 10:40
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	Just back from competing at the Bodypower push/pull event at the weekend. I say compete, I should have said, 'turned up at'...Still, it was a great experience and I met a lot of great people. I'm starting back to training today for the UK Open Cup at the beginning of September. Immediate goals are to get my right pec and shoulder healed up and get my weight up to 115kg.

JustinMcK		Upper Accessory \|	23-05-2012 @ 14:42
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	band stretches pull aparts OH tri extensions front raises CGBP little fingers on rings Barx30 60x10 60+40kg chain x5 80+40kg chain x3 100+40kg chain x3 120+40kg chain x3 sling shot 140+40kg chain x3 150+40kg chain x3 150+40kg chain x3 Seated DB Press 30sx10 40sx8 (x3) DB Row 60kgx10 (x3 each side) Rear Delt Cable Laterals 3x10 each side DB Hammer Curls 3x10 Straight Bar Tri Pressdowns 3x10 Notes: I started the ten day prep phase of Carb Back Loading on Monday so I havent had any more than about 20g of carbs per day since Sunday. This session didnt feel too bad at all. I didnt really know what to expect.

JustinMcK		Squat / Lower Accessory \| 25th May	25-05-2012 @ 14:09
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	Post Edited: 25.05.2012 @ 14:10 PM by JustinMcK PVC pipe rolling Parallel Box Squat* Barx10 60x10 100x5 120x3 140x3 belt 180x3 200x3 220x3 belt off 140x5 140x5 Lying Leg Curls 4x10 Leg Ext 4x10 Ab Pullover 4x10 Notes: Felt the effects of the carb depletion today. Wasnt really up for much after the squats but no need to kill myself at this point only a week after comp.

JustinMcK		Bench Accessory \| 26th May	28-05-2012 @ 10:30
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	band stretches foam rolling incline benchx30 Dips* BWx15 (x2) Seated DB Mil Press 30sx10 34sx6 38sx6 40sx6 HS Low Rows 60x10 100x10 120x10 140x10 160x10 Single Arms Lat Pulldowns 4x10 each side DB Shrugs 50sx20 (x2) Rope Uprows 3x10 VBar Tri Pressdowns 3x15 Notes: BW down to 100.2 from 107 last Sunday. Depletion ends on Wednesday thank fook. No energy over Saturday and Sunday.

JustinMcK		Deadlift \| 28th May	28-05-2012 @ 14:32
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	Post Edited: 28.05.2012 @ 14:51 PM by JustinMcK band stretches leg ext x30 leg curls x30 pulldowns abs x30 facepulls x30 4" Block Pulls* 70x10 120x5 170x5 220x3 belt 250x3 250x3 Rack Pulls (lockout) DOH w/straps Hole 4 270x3 300x3 320x3 340x3 WS Arched back GMs 70x10 100x10 (x3) Kneeling Pulldown Abs 4x15 Notes: Block pulls felt ridiculously heavy. 250 is usually like a warmup. I have about as much energy as a tranquilised sloth.

martin		...	31-05-2012 @ 21:20
Why not just not get fat in the first place? Member 132, 1406 posts SQ 331, BP 200, DL 320 851.0 kgs @ 98kgs UnEq	Good to see your journal here! I see you are doing the UK Open, think I will be doing. Bodypower wasnt that bad for you was it?

JustinMcK		...	02-07-2012 @ 10:38
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	martin said:Good to see your journal here! I see you are doing the UK Open, think I will be doing. Bodypower wasnt that bad for you was it? Sorry, just saw this!! Yeah looking forward to the UK open. Bodypower was just a bit overwhelming and it was just 4 weeks after doing the Qualifier in Folkstone. I never really got going again training wise. Good experience though.

JustinMcK		...	02-07-2012 @ 12:23
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	Post Edited: 02.07.2012 @ 12:24 PM by JustinMcK Started Carb Backloading at the very end of May. Lost weight and lost strength so havent logged anything. Was also away in France for a fortnight amongst it all. CBL has been binned. Time to get my weight back on and put in some hard work over the next 8-9 weeks in the run up to the UK Open Cup. Summary of last week... Monday 25th June - Deadlift 230kg+50kg chains x2 (x5 sets) took me so long to complete this. Just had nothing. Wednesday 27th June - Shirted Bench* Barx30 70kgx10 100kgx5 140x3 sling shot 170x1 shirt 200x3 - 3b 220x2 - 2b 235x2 - full 240x2 - full 2nd rep of last set hit underside of hooks on the way up and inner side of left pec also popped and swole up (again) Friday 29th - Squat* Barxsome 70x10 120x3 briefs 180x3 230x3 230+60kg chain x2 260+60kgs chain x0 I injured the LHS of my lower back when I slipped off a garden path whilst helping to carry a double bed on Thursday night. Unracking this weight was really causing serious pressure to where it hurt. So I stopped......for a few minutes until stupidity triumphed and I took another few sets.. 260kgx2 270kgx2 not sure if the chains were causing enough instability to aggrevate the pain but the straight weight seemed much easier to handle and less painful through the unrack. In fact the worst part was getting out from under the bar when my lower back decompressed. It was vey like a sciatic pain though didnt quite go down my whole leg None of these injuries are serious. Just annoying ones that are stopping me pushing as hard as I would like to.

JustinMcK		Saturday 30th June - Bench Accessory / Upper Back	02-07-2012 @ 12:32
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	Post Edited: 02.07.2012 @ 12:33 PM by JustinMcK band OH extensions dislocates OH Box Squats pull aparts *shoulder traction w/ band Seated DB Shoulder Press 20sx10 32sx8 36sx6 40sx6 44sx6 CG Decline Bench 60x10 100x5 120x5 140x3 DB Rows 48sx10 (x4 each side) Low Rows to Belly 4x10 BB Shrugs / Rope Uprows 140x20 (x3) / 3x15 Rear Delt Cables 3x10 each side Notes: Tried to minimise the stress on my pec by hitting the upright and decline pressing. Did the trick it seems as I didnt experience too much discomfort.

JustinMcK		Deadlift Training 03/07 - (85% 6x2)	03-07-2012 @ 15:16
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	static stretching Conventional Deadlift* 60x10 110+60kg chains x5 160+60kg chains x2 210+60kg chains x2 (x6) Rack Pulls (top of knee cap) DOH w/ straps 300x3 300x3 320x3 Kneeling Pulldown Abs 4x12 Leg Ext 2x10 2x15 Leg Curls 3x10 Notes: This was meant to be a deload but I repeated last weeks numbers as everything had felt completely s**t. Today went much better.

JustinMcK		Bench Training - 4th July	05-07-2012 @ 09:36
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	band dislocates shoulder traction rumble roller Bench* Barx30 70x10 100x3 120x3 140x3 sling shot 160x1 180x1 shirt 210x2 - 2b 230x1 - 1b 240x1 - full (no touch) 240x1 - full 240x1 - full 2Board / Lockout sling shot 160x3 180x3 180x3 Face Pulls 3x10 Notes: First session since May that I havent re-hurt my pec. BW is creeping up and weights all felt light.

JustinMcK		Squat - 6th July	09-07-2012 @ 10:29
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	pvc pipe hip traction light leg press static stretching Squat Barx10 80x10 130x3 briefs 180x3 230x1 suit bottoms 230+60kg chain x1 260+60kg chain x1 240+60kg chain x2 240+60kg chain x2 Leg Press 220x10 (x3) Hypers BWx15 (x3) Notes: Still having a lot of trouble with LHS of lower back. Def a compression pain as deadlifting does not hurt it at all. Unracking and releasing after re-rack are brutal. These should be very manageable weights.....

JustinMcK		Bench Accessory/Upper Back - 7th July	09-07-2012 @ 16:24
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	band dislocates foam rolling *med ball rolling Seated BD Shoulder Press 22sx10 36sx6 42sx6 48sx6 CG Decline Bench 100x10 120x5 130x5 130x5 CG Lat Pulldowns 100x8 (x4) DB Rows each side 42x10 42x10 48x10 BB Shrugs 150x20 (x2) Rope Uprows 3x12 Rear Delt Cables 3x10 each side HS Chest Press ~20kgx30 (x2) fill pecs with blood. Notes: Pec continues to mend. Hopefully by avoiding hitting it directly with anything heavy it is getting time to heal.

JustinMcK		Deadlift - 9th July	09-07-2012 @ 16:32
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	leg ext/leg raise 2x20 each band dislocates Deadlift 70x10 120x5 170x3 170+60kg chain x3 210+60kg chain x1 230+60kg chain x1 (x3) Speed Pulls 160+60kg chain x3 (x5) SLDL 150x8 - conv & 3'' deficit 150x8 - sumo 150x8 - conv & 3'' deficit 150x8 - sumo Leg Ext / Kneeling Pulldown Abs 3x15 / 3x15 Notes:

JustinMcK		Bench (Deload) - 11th July	16-07-2012 @ 11:30
Member 1909, 192 posts SQ 320, BP 260, DL 290 870.0 kgs @ 105kgs Eq	rolling shoulder traction band tri ext band pullaparts OH squats Seated DB Shoulder Press 18sx10 32sx10 42sx6 48sx6 50sx6 all sans wraps Dips BWx15 (x3) Low Rows to Belly 4x8 HS Lat Pulldowns 4plates x10 (x3) BB Shrugs / Rope Uprows 2x20 / 2x15 Single Arm Cable Tri Ext 2x20 each Notes: Combined bench and upper back work that would have been done on Saturday except squatting was changed to Saturday.

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