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rob0210 | 17/4/15 - Bench | 17-04-2015 @ 13:21 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 109.2kg Bench Warm Ups 120kg x 5 135kg x 5 150kg x 9 Paused 175kg x 1 180kg x 1 115kg + 1 chain per side x 3 x 5 sets 15 Band External Rotations in between each set Lean Away Lat Pulldown (Medium/Heavy) 10 x 5 sets Band External Rotations (No Money version) 15 x 4 sets Band YTI 6 x 4 sets Bench felt much better than the past few weeks. Really wanted 10 on 150 but still pretty happy considering how it's been. Left hip has felt pretty tight since Wednesday, feels muscular rather than joint related though. Been doing daily contrast work, soft tissue & anti inflammatories to try and sort it out for Sunday. Gym owner also got in some new kit; a brand new eleiko PL bar, 6 sets of metal 25s, 6 sets of metal 20s and a set of 15s. All eleiko. So between Physical Culture and British Barbell I've got access to pretty much any piece of training kit I could ever want or need! | ||
SFW247 | ... | 17-04-2015 @ 16:17 | |
Member 3719, 150 posts SQ 270, BP 175, DL 280725.0 kgs @ 103kgs UnEq | Lovely bench session mate. | ||
rob0210 | ... | 20-04-2015 @ 19:17 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | SFW247 said:Lovely bench session mate. Cheers fella, it went downhill a bit at the end of the last block. Hopefully it's on the way back up now! | ||
rob0210 | 20/4/15 - Squat | 20-04-2015 @ 19:45 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 108.8kg Squat Up to 120kg x 3 KB Sumo DL KB Swing Hip Adduction Hip Abduction RFE Split Squat GHR Reverse Hyper Hanging Leg Raises Soft Tissue Work Left hip flexor has been feeling really tight since last Wednesday, and so has my left SI joint. I went pretty heavy on the DL too, but I'm more thinking the tightness in the hip is pulling on my pelvis and affecting the SI joint. Did lots of warm ups with small jumps, could still feel my hip wanting to 'go' if I wasn't careful and controlled so stopped it there. The rest of the session was just trying to find some other movements that I could feel it on so I could get some blood round it and use for potential rehab exercises. Found some pretty brutal trigger points in my hamstring/adductor at the end which eased my back off a bit, I had a similar issue a few years ago which was solved by working out some knots in a similar area so will focus on this a bit more over the next few days and play around with light squats and see how it goes. Annoying, but I'm not looking to compete for another few months at the earliest so I'm in no rush. I think another couple of weeks and things will be back on track. | ||
rob0210 | 21/4/15 - Bench | 21-04-2015 @ 12:11 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 108.0kg Bench (Paused) Warm Ups 105kg x 8 x 5 sets 15 Band External Rotations or Pull Aparts in between each set Lean Away Lat Pulldown (Medium/Heavy) 10 x 5 sets Standing SA DB Press (Light) 10 e/arm x 4 sets s/s Band External Rotations (No Money Version) 10 x 4 sets Band YTIs 6 e/way x 4 sets Hip/back feel much better than yesterday, massive improvement over the last few days. Did a bit more work on my adductors & hamstrings when I got home, think they're definitely a factor. Changing my approach to my bench days as I could see my left shoulder becoming a problem if things stayed as they were. Sticking with just bench for my pressing and aiming for double the amount of pulling compared to pressing across the week, not including all the external rotations and postural stuff. I'll see how it is after this 6 week block and adjust from there if it needs it. | ||
rob0210 | 22/4/15 - Squat/DL | 22-04-2015 @ 13:40 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | HB Squat 100kg x 5 x 3 sets DL Warm Ups 260kg x 1 x 3 sets (EMOM) Soft Tissue/Rehab Hip still not 100% so just tested things out a little bit. Could still feel it but not as bad as on Monday. Was a little bit anxious with DL, all felt ok during and after but only did the minimum. Was short on time so just stuck to rehab work rather than assistance stuff. | ||
rob0210 | 24/4/15 - Bench | 24-04-2015 @ 14:12 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 107.9kg Bench Warm Ups 120kg x 3 140kg x 3 157.5kg x 6 Paused 180kg x f 122.5kg x 3 x 5 sets KB Goblet Squats 16kg x 10 x 4 sets s**t end to a s**t week. Really stressed out at the moment and my diet has been horrendous, even by my standards. Just had zero motivation. Hip flexor seems to be a partial tear. Goblet squats are pain free so right now using those plus a few other movements to keep moving blood through the area. Thinking of trying high box squats on Sunday, failing that s**t loads of leg press. | ||
rob0210 | 25/4/15 - Assistance | 25-04-2015 @ 16:50 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Gym BW: 107.5kg Pull Ups 25 total reps Bent Over Row 130kg x 5 x 2 sets 140kg x 5 x 2 sets Lean Away Lat Pulldown 10 x 5 sets Hip Rehab & Soft Tissue Just catching up on some of the assistance stuff I've missed this week. | ||
rob0210 | ... | 27-04-2015 @ 17:10 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | 26/4/15 - Squat Leg Press (Light) 10 x 5 sets Front Squat 50kg x 5 RDL 120kg x 8 x 3 sets Soft Tissue/Rehab Tried high box squats but could still feel the hip. Debated trying pin squats but decided against it. Leg press was fine, as we're front squats so they're potential options down the line. Going to leave things for the rest of this training block, think I've been a bit overzealous with trying to rehab it. Got just under 5 weeks till the start of the next training block so aiming to be healthy for that. 27/4/15 - Bench Morning BW: 107.2kg Bench (Paused) Warm Ups 105kg x 8 x 5 sets With Yellow Slingshot 135kg x 5 155kg x 5 Lean Away Lat Pulldown (Medium/Heavy) 10 x 5 sets SA DB Press (Light) 8 x 2 sets Neutral Grip BB Row w/ Cambered Bar (Light) 12 x 3 sets Standing Abs 15 x 4 sets Band Rear Delts 25 x 4 sets | ||
rob0210 | 29/4/15 - Bench/DL | 29-04-2015 @ 16:10 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 108.6kg Bench (Paused) Warm Ups 150kg x 3 170kg x 1 175kg x 1 180kg x 1 182.5kg x 1 External Rotations in between each set DL Warm Ups 275kg x 1 x 5 sets (EMOM) SL Leg Press (Medium) 12 x 4 sets Leg Press (Light) 12 x 4 sets Bench Pull (Heavy) 8 x 4 sets GHR Sit Ups 12 x 5 sets First decent session for a few weeks. Decided if I'm not squatting for the next few weeks I'll increase my bench frequency by doing my heavy singles on a separate day, rather than after the rep effort. Used my comp grip today too, first time going heavy with it in a while but it felt pretty good. | ||
LeedsMiniPower | ... | 29-04-2015 @ 17:11 | |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Strong benching, saw a vid of your 180 on ig and it looked very comfortable. | ||
rob0210 | ... | 01-05-2015 @ 14:20 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | LeedsMiniPower said:Strong benching, saw a vid of your 180 on ig and it looked very comfortable. Thanks Sob. That was one of my better bench days so it was nice to get it on camera! | ||
rob0210 | 1/5/15 - Bench | 01-05-2015 @ 14:32 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.8kg Bench Warm Ups 130kg x 5 150kg x 3 170kg x 3 Paused 130kg + 1 chain per side x 3 x 5 sets (60s between sets) Band work in between each set Squat 40kg x 10 x 5 sets Lean Away Lat Pulldown (Medium/Heavy) 10 x 5 sets GHR Sit Ups BW x 12 x 3 sets +5kg x 12 x 2 sets GHR BW x 10 x 3 sets BW + Purple band x 10 x 2 sets Not quite what I wanted on the top bench set, but I've only ever tried repping 170+ a handful of times. Have the same numbers again in 3 weeks time so we'll see then. Hip has been feeling much better the last few days so gave some light squats a go. Can still feel it being tight at the bottom but it no longer feels unstable. Plan to gradually build it up over the next 4 weeks, then make a decision on whether to repeat this 5/3/1 block or not depending on how things go. | ||
rob0210 | 2/5/15 - Squat | 02-05-2015 @ 15:25 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.7kg Squat 50kg x 10 x 5 sets RDL 185kg x 8 x 5 sets KB Swing vs Purple Band 32kg x 8 x 5 sets Standing Abs (Heavy) 8 x 5 sets | ||
rob0210 | 4/5/15 - Bench | 04-05-2015 @ 23:53 | |
Member 1723, 821 posts SQ 280, BP 200, DL 330810.0 kgs @ 110kgs UnEq | Morning BW: 107.2kg Squat 60kg x 10 x 5 sets Bench 115kg x 8 x 5 sets Lean Away Lat Pulldown (Medium/Heavy) 10 x 5 sets Band Rear Delts 25 x 4 sets s/s OH Band Tricep Extensions 25 x 4 sets Need to sort my BW out, was getting towards 110 not too long ago but it starts to drop off really quick if I let things slip on the eating front. Spent the afternoon trekking around Box Hill so didn't get to the gym until 9, was pretty flat but didn't make too much difference with the weights I was using. | ||
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