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Rising Out of Mediocrity

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JustinMcKIcon...16-07-2012 @ 11:35 
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Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
*hip traction
*pipe rolling
*OH squats
*dislocates
*hip stretches



Squat
barx10
80x10
130x3
briefs
180x3
230x1
suit bottoms
280x1
straps up
300x1

*stopped due to lower back pain.

Hypers
3x15

Notes: The 300 was very easy but its set my back off something bad. This pain has been lingering for at least 3 weeks now though it only flares up badly when I squat.
JustinMcKIconDeadlift - 16th July16-07-2012 @ 15:01 
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Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
*leg ext
*leg press
*leg curls


Conv Deadlift
70x10
120x5
170x3
200x3
200+60kg chain x3 (x5)

Rack Pulls
top of knee cap, DOH w/ straps
300x3
320x3
320x3

Leg Ext
3x15

Leg Curls / Kneeling Pulldown Abs
3x15 / 3x15

Notes: Things are starting to move and feel better.
JustinMcKIconBench (2 Board) - 18th July19-07-2012 @ 11:20 
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Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
*30 mins WU/stretch inc shoulder & hip traction

Bench
Barx30
70x10
100x3
120x3
140x3
sling shot
170x1
shirt
200x2 - 3b
230x2 - 2b
250x2 - 2b
270x1 - 2b
290x1 - 3b
245x3 - 3b

Floor Press
Bar+60kg chains x10
70+60kg chains x6
110+60kg chains x3 (x3)

Notes: Fruited out of the double on last 2 board set but that aside it was a decent session. Again, things are moving the better than they have done in weeks. Not great but better.

martinIcon...22-07-2012 @ 09:34 
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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
Your benching is looking strong mate!

Remember plenty of time to get it sorted by UK Open Happy You'll def press more than 260 - what did you get at bodypower?
JustinMcKIcon...23-07-2012 @ 10:21 
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Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
martin said:Your benching is looking strong mate!

Remember plenty of time to get it sorted by UK Open Happy You'll def press more than 260 - what did you get at bodypower?


Thanks mate. Yeah plenty of time ha ha! I only hit my opener of 250 at BP and missed 272.5 about 3/4 way up. I hit 260 at Folkestone in April but I blew something in my left pec while doing it and it hasnt been right since. I end up failing on my right side because I am sub-conciously relying on it the most. It often goes during bench traning and I am left with a solid lump right at the clavicle. Has been ok these past two weeks so fingers crossed.
JustinMcKIconSquat - 20th July23-07-2012 @ 10:28 
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Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
30 min WU / Hip Mobility / Shoulder Traction

Parallel Box Squat
Barx10
80x10
130x5
briefs
180x2
180+60kg chain x2
230+60kg chain x2 (x4)
suit bottoms
260+60kg chain x1
280+60kg chain x1

Hypers
3x15

Notes: Still struggling with lower back trouble.
JustinMcKIconBench Accessory / Upper back - 21st July23-07-2012 @ 10:35 
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Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
*hip mobilty
*pvc pipe rolling hips / IT bands
*shoulder traction
*dislocates


CGBP
Barx30
60x10
100x5
120x3
140x3
sling shot
160x3
170x3

Ghetto TBar Rows
+45kgx10
+75kgx10
+90kgx10
+100kgx8

HS Low Rows
100kgx10 (x4)

BB Shrugs / Rope Uprows
150x20 / 20x15
2 rounds

Rear Delt Cables
3x15 each side

Notes: Elbow pain creeping back. Usually happens around this time out from comp. Although unwelcome, I know everything is normal lol.
JustinMcKIconDeadlift - 23rd July23-07-2012 @ 14:45 
Avatar
Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
*hip mobility
*static stretching


Conv Deadlift
60x10
110x5
160x3
suit bottoms
210x2
straps up
240x1
262.5x2

Speed Pulls
200x3 (x3)

SLDL - 2'' Deficit
180x5 (x3)

Power Shrugs
180x5 (x3)

Arched Back GM's
60x5 (x3)

Lat Pulldowns / Leg Ext
3x8 / 3x15

Notes: Easy top set and every thing else moved well.
JustinMcKIconBench - 26th July26-07-2012 @ 07:59 
Avatar
Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
*shoulder mobilty
*hip mobility
*band stretches
*pvc pipe rolling


Bench
Barx30
70x10
100x3
120x1
150x1
shirt
200x2 - 3b
230x1 - 2b
250x1 - 1b
270xnot quite - 1b
270xsame - 1b
230x3 - 1b

Floor Press
Bar+60kg chains x10
70+60kg chains x5
115+60kg chains x3 (x3)

Notes: Tough session. Everything went well until I couldnt get my right arm locked under 270. Same thing both times. Literally just needed to get my my elbow turned but nothing was happening. Very frustrating.
JustinMcKIconBench Accessory - 28th July31-07-2012 @ 08:39 
Avatar
Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
*hip mobilty
*foam rolling hips/upper back
*shoulder traction
*dislocates


Seated DB Shoulder Press
22sx10
34sx10
40sx6
44sx6
48sx6

DB Rows
5x10 each side

VBar Lat Pulldowns
5x10

BB Shrugs
150x20 x2

Rear Delt Cables / DB Side Laterals
3x10 each

BB Curls / Cable Preacher Curls
3x10 / 3x15

Notes:
JustinMcKIconSquat/Deadlift - 30th July31-07-2012 @ 08:41 
Avatar
Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
*hip mobilty
*hip traction
*static stretching
*dislocates
*pvc rolling


Squat
Barx10
80x10
130x3
briefs
180x2
230x1
suit bottoms
280x1
straps up & wraps
310x1
330x1

Conv Deadlift
70x3
120x3
170x3
220x2
straps up
280x1
280x1 < opener

Notes: Squats felt good. Deadlift felt s**tty. For some reason my grip was terrible. I noticed something was wrong as I was getting mega cramps in my hands when wrapping my knees. Weird. Friday will be lower accessory day.
martinIcon...24-08-2012 @ 16:51 
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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
If you're anything like I am you'll get in comp what you just miss the week before in training Happy

Looks solid though mate - I expect big things from you in Folkestone! We may end up in the same class....
JustinMcKIcon...25-08-2012 @ 23:35 
Avatar
Member 1909, 192 posts
SQ 320, BP 260, DL 290
870.0 kgs @ 105kgs Eq
Post Edited: 22.10.2012 @ 13:45 PM by JustinMcK
.....

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