Ross unequipped journal
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| Wiegieboard |  | ... | 12-04-2013 @ 03:25 |
 as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Big numbers today that's heavy duty. | ||
| Ross_Harkins | | ... | 13-04-2013 @ 17:22 |
Cleverer than YOU Member 1228, 1046 posts | Yep gotta get used to it though! What happened to you today, I was expecting you? Back squat (beltless/ATG/technique work): 2x10x20kg, 2x5x60kg, 1x5x80kg, 1x4x100kg, 1x4x120kg, 1x2x140kg, 1x10x110kg, 1x8x130kg narrow stance last 2 sets Close grip one board press: 60kgx5, 80kgx5, 100kgx4, 110kgx3, 120kgx4, 120kgx2, 6x3x120kg Snatch grip barbell rows: 5x6x80kg | ||
| Ross_Harkins | | ... | 16-04-2013 @ 20:07 |
Cleverer than YOU Member 1228, 1046 posts | Tues 16/04/13 Back squat (beltless/ATG): 2x10x20kg, 2x5x70kg, 1x5x110kg, 5x5x140kg tough going Bench press (olympic bar): 2x10x50kg, 2x5x80kg, 1x5x100kg, 5x2x120kg dog s**t! Snatch grip rows: 2x8x70kg, 5x4x100kg dog s**t! | ||
| Ross_Harkins | | ... | 19-04-2013 @ 13:20 |
Cleverer than YOU Member 1228, 1046 posts | Thurs 18/04/13 Shirted bench work (Fury F6): 3x10x20kg to stretch, hand spacing close to wide, 1x10x50kg, to warmup, 1x8x70kg, """"""""", 1x3x100kg, """"""", 1x1x120kg, """""", 1x2x140kg, F6, no touch, a few inches down, 1x2x160kg, F6, no touch, less than halfway down, 1x1x170kg, F6, no touch, halfway down, 2x1x180kg, F6, touched, held line, no pressout just inches 1x3x160kg, F6, lockouts from half way, 1x2x160kg, F6, """"""""""""""""""""", 1x1x160kg, F6, """""""""""""""""""", nothing left, binned it! Weighted pullups: 5x5x25kg | ||
| Ross_Harkins | | ... | 20-04-2013 @ 17:24 |
Cleverer than YOU Member 1228, 1046 posts | Sat 20/04/13 Back squat (beltless/ATG): 2x5x20kg, 1x5x60kg, 1x5x90kg, 1x5x110kg, 1x5x130kg, 1x5x150kg, 1x1x170kg, 1x1x175kg, 1x6x110kg narrow, 1x6x130kg narrow Bench press: 60kgx5, 90kgx5, 110kgx2, loose fury on to save pec tendons as feeling smashed up last few days, 2x4x130kg, 2x3x130kg, 1x2x130kg moved grip in every set, triceps really worked, sensible choice imo. Snatch grip barbell chest supported rows: 4x6x80kg Good day all round, squatting is coming back strong, just need to remember technique and patience and resist temptation to go too heavy too soon, decisions on training weights are purely instinct. My core is getting stronger and beltless is really challenging but a good challenge its teaching me to stay switched on, keeping tight and setting up properly. The glute is still nowhere near where it needs to be for what I'd class as comfortable squatting, I certainly can't even think about returning to deadlifting anytime soon, its still difficult and uncomfortable to pick up plates, loading/unloading from the floor, so staying away from pulling for a while. I'm just grateful to be back squatting something again. I've had to be more strategic in my approach to recovery ability in the bench press, heavy raw doubles took their toll on pec tendons and delts but caught this issue early enough to train around it and still work hard as my loose fury maybe gives me not much more than 20kg. Maybe like those slingshot pieces of kit so still allows me to hammer my triceps hard which I really need if I'm to handle the tighter shirt, so this should work, will keep volume once a week in it. Got louise to do a competition paused bench 80kg raw today at 57kg and it was easy, more there followed up with 92.5kg in the shirt, just narrowly 95kg when her line went. | ||
| Ross_Harkins | | ... | 23-04-2013 @ 21:58 |
Cleverer than YOU Member 1228, 1046 posts | Tues 23/04/13 Back squat volume day (beltless/ATG): 2x5x20kg, 1x5x60kg, 1x5x90kg, 1x4x110kg, 1x3x130kg, 5x5x142.5kg Close grip bench press (olympic bar/flat backed): 2x10x20kg, 2x5x70kg, 1x5x100kg, 6x3x110kg The blue competition bench was missing, I asked and was told by alec itd been borrowed by next door? Don't know how that works as it is owned by us, had to use the red bench which is awful because (a) nearly zero back support, (b) uprights far too high for racking/unracking, (c) seat too close to floor so no chance of setting up an arched setup. | ||
| Ross_Harkins | | ... | 25-04-2013 @ 22:08 |
Cleverer than YOU Member 1228, 1046 posts | Thurs 25/04/13 tweaked SI joint it seemed on 5th set of 5 on squats on tues, fortunately had physio the following day Wed, he fixed it with a few cracks and twists, I went to sit on the toilet this morning while getting ready for work..hey presto it went on me like a switch clicking, went to work struggling to walk, waited until the gym later today to loosen everything up, result after some stretches and twists is (a) can walk normally, (b) less pain standing and less pain getting up from a chair or car seat, left with some irritation to the nerves goint into both glutes and tops of both hamstrings, for now ok, will see what tomorrow brings! Anyway soldiered on with todays workout, even though felt like skipping it and going straight home from work. Bench press (shirt work, F6): 20kgx10, 60kgx5, 80kgx5, 100kgx2, 120kgx1, 150kgx2 halfway F6, 170kgx1 pressed up from 3/4 of the way down - quite easy, however was unhappy with the seating of the arms, had it pulled up some more, decided to take same again as adjusted the arms to open it up more - good decision, 170kgx1 couple inches from touching and the longest press upward ever! Not far I thought so reckoned put on another 5kg for 175kg, brought it down and touched in perfect line, started the press then lost it forward before I could get more than an inch off the chest. Decided best to leave it here for another week and be happy that progress is still being made. Weighted pullups: warmups x 2, 6x6x15kg back to basics as felt I peaked with 30 & 35kg couple of weeks ago, so will work the volume for now. Did lots and lots of stretches for legs/glutes/back, delts/biceps and pecs but mainly hips/glutes to loosen off the irritation.supposed to squat sat, will see how the body holds up. | ||
| Ross_Harkins | | ... | 27-04-2013 @ 18:17 |
Cleverer than YOU Member 1228, 1046 posts | Sat 27/04/13 if I was asked yesterday if I was squatting today it would've been a resounding no! I could hardly move when I got up yesterday and today as SI joint was locked, did lots of stretching and twisting of the hips and errectors to loosen up also a lot of walking yesterday helped. Well, thought I would just play it by ear, went in and went through the usual warmup sequence, telling myself if it felt really off I would bin it. Back squat (beltless/ATG): 2x5x20kg, 2x5x60kg felt ok, 1x5x90kg still ok, 110kgx4 felt fine, 130kgx4 started guarding more, 152.5kgx4 guarding, glutes not firing properly, 180kgxfail stayed tight on walkout and decent until full depth - glutes switched off here, though maybe I hadn't put the brakes on enough or was tight enough at the bottom, decided to take time out and take it again, 180kgxfail was tighter and controled- got to full depth again then glutes switched off again! My sciatic nerve right now is behaving like a NOT gate. Got more physio next week, at least I now know it is neurological and not muscular, need to see if he can edge the part of the spine causing the issue out of the way. Next session will start lower and work up again as percentages of my best so far on squat and bench. Close grip bench feet up (to save my back): 72.5kgx10, 4x8x90kg, 1x7x90kg Snatch grip rows: 6x8x80kg | ||
| Ross_Harkins | | ... | 27-04-2013 @ 22:23 |
Cleverer than YOU Member 1228, 1046 posts | You're having a bugger of a time right now Ross. My sciatica has been bad at night lately but easier during the day. Will hopefully see you in the next while for some training. | ||
| Ross_Harkins | | ... | 30-04-2013 @ 23:49 |
Cleverer than YOU Member 1228, 1046 posts | Tues 30/04/13 Weige mine is fine until I get up in the morning, grimaced through my squats today despite dropping the loading. Back squat (beltless/ATG/narrow stance/olympic bar): 2x5x20kg, 2x5x60kg, 1x5x90kg, 1x5x110kg, 2x5x130kg, 5x3x140kg Feet up bench press (medium grip/olympic bar): 2x5x60kg, 2x5x90kg, 6x3x95kg Snatch grip chest supported rows: 2x10x80kg & 1x9x80kg all touched! No time for core or rotator work, must set a quicker pace in next training sessions as need to cover these. | ||
| Ross_Harkins | | ... | 02-05-2013 @ 22:17 |
Cleverer than YOU Member 1228, 1046 posts | Post Edited: 02.05.2013 @ 23:26 PM by Ross_Harkins Thurs 02/05/13 I'm my own 1000th post  Bench press (shirt work F6): 3x10xbar narrow/medium/wide, 2x5x60kg, 1x3x80kg, 1x2x100kg, 1x2x120kg, 1x2x150kg F6 1/3 of the way, 1x1x160kg half way, 1x170kg 3/4 of the way, 3xcouple of inches off the bottom then lost line with 180kg, 170kgx fail after nearly touch to pressout, 160kgx1 awful line, 1x3x150kg to a 1 board, 1x2x150kg, need to change my strategy next week, I was spent as realised would be good for reps with 150/160 to a 1 board, next week for that. Deadlift: 1x170kg two months since I last pulled anything, just to piss Dannybol off, felt better than I thought, thought it would hurt like a mother f**ker? Standing press: 2x1x70kg again just to piss Dannybol off Weighted pullups, quick pace minimal rest as pushed for time: 5x6x20kg | ||
| Ross_Harkins | | ... | 04-05-2013 @ 17:52 |
Cleverer than YOU Member 1228, 1046 posts | Sat 04/05/13 Big session today! Back squat (ATG/beltless/high neck): 2x5xbar, 2x5x60kg, 1x5x90kg, 1x5x110kg, 6x3x125kg Bench press (feet up/close grip): 1x5x70kg, 2x5x97.5kg, 4x3x105kg, 2x2x105kg Snatch grip rows: 5x8x80kg | ||
| Ross_Harkins | | ... | 07-05-2013 @ 23:58 |
Cleverer than YOU Member 1228, 1046 posts | Tues 07/05/13 very late in from work hjad to rush everything, plus hottest day so far this year, heat was unbearable! Back squat (ATG/beltless/low neck): 2x5x20kg, 2x5x60kg, 1x5x90kg, 1x5x110kg, 2x5x130kg, 5x3x145kg glute was hurting real bad by the end, glad to stop! Feet up carpet press (olympic bar/medium grip): 1x5x70kg, 2x5x90kg, 6x3x100kg felt more natural than boards Snatch grip rows: 4x10x80kg less strength than Sat but got em done none the less Again no time left for core/rotators, need to sort this out fast. | ||
| Ross_Harkins | | ... | 08-05-2013 @ 00:32 |
Cleverer than YOU Member 1228, 1046 posts | Yeah the heat was crazy today. Good to see you got some work in even though it was uncomfortable. | ||
| Ross_Harkins | | ... | 09-05-2013 @ 23:40 |
Cleverer than YOU Member 1228, 1046 posts | Thurs 09/05/13 physio last night again, got back worked on advised might need to refer me to a chiropractor, problem identified at L5/L6 area of spine - origin of pain in glute and weakness base of lower back. Suipposed to be shirt work heavy tonite, but discovered I couldn't get the shirt seated properly after it had been in the wash, just went with ultra loose fury to get some lockout work in to a 1 board. Bench press (loose fury/1 board): 3x10x20kg, 2x5x60kg, 1x3x80kg, 1x1x100kg, 1x1x120kg 5x6x120kg loose fury/ 1 board Weighted chins: 5x5x25kg looped through belt | ||
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