Rising Out of Mediocrity
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| JustinMcK |  | ... | 16-07-2012 @ 11:35 |
 Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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. | ||
| JustinMcK | | Deadlift - 16th July | 16-07-2012 @ 15:01 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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. | ||
| JustinMcK | | Bench (2 Board) - 18th July | 19-07-2012 @ 11:20 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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. | ||
| martin | | ... | 22-07-2012 @ 09:34 |
 Why not just not get fat in the first place? Member 132, 1406 posts SQ 331, BP 200, DL 320851.0 kgs @ 98kgs UnEq | Your benching is looking strong mate! Remember plenty of time to get it sorted by UK Open  You'll def press more than 260 - what did you get at bodypower? | ||
| JustinMcK | | ... | 23-07-2012 @ 10:21 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | martin said:Your benching is looking strong mate! Remember plenty of time to get it sorted by UK Open 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. | ||
| JustinMcK | | Squat - 20th July | 23-07-2012 @ 10:28 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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. | ||
| JustinMcK | | Bench Accessory / Upper back - 21st July | 23-07-2012 @ 10:35 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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. | ||
| JustinMcK | | Deadlift - 23rd July | 23-07-2012 @ 14:45 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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. | ||
| JustinMcK | | Bench - 26th July | 26-07-2012 @ 07:59 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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. | ||
| JustinMcK | | Bench Accessory - 28th July | 31-07-2012 @ 08:39 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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: | ||
| JustinMcK | | Squat/Deadlift - 30th July | 31-07-2012 @ 08:41 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 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. | ||
| martin | | ... | 24-08-2012 @ 16:51 |
Why not just not get fat in the first place? Member 132, 1406 posts SQ 331, BP 200, DL 320851.0 kgs @ 98kgs UnEq | If you're anything like I am you'll get in comp what you just miss the week before in training Looks solid though mate - I expect big things from you in Folkestone! We may end up in the same class.... | ||
| JustinMcK | | ... | 25-08-2012 @ 23:35 |
Member 1909, 192 posts SQ 320, BP 260, DL 290870.0 kgs @ 105kgs Eq | Post Edited: 22.10.2012 @ 13:45 PM by JustinMcK ..... | ||