Sheik it up!
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| Simeon |  | ... | 06-02-2013 @ 18:47 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Bench - 20x20,20, 40x8, 60x8, 80x4, 107.5x6, 87.5x6 Bench to neck: 62.5x8,8,8 BTN press - 20x8, 40x8,5 30x8,8,8 Dips - BWx8,8,8 Incline flyes - 12.5sx8, 17.5x8,8,8 Reverse flyes - 12.5sx8,8,8 | ||
| Simeon | | ... | 09-02-2013 @ 16:03 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 09.02.2013 @ 16:03 PM by Simeon head support dbell row - 15sx8, 25sx8, 40sx8,8,8 25sx8,8,8p clean+ p jerk - 40x3, 60x3, 80x3, 90x3,3,3 The PT at the gym tried to tell me I had to control my the weight back down after my jerks as I was making too much noise, which left me a little nonplussed but oh well Pullups - BWx8,8,8 High barbell rows - 40x20, 50x15,15,15 Cable upright rows 40x20, 55x14,14,14 | ||
| Simeon | | ... | 11-02-2013 @ 15:07 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Got a very sore shoulder today. Could it have been from upright rows?? | ||
| Simeon | | ... | 11-02-2013 @ 20:24 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Squats (beltless) - 20x10,10,10 100x6, 120x3, 140x6,6,6 Deadlift(beltless) - 100x1, 150x1, 180x4 Top down deadlifts - 180x8,8 Front squat holds - 160x20 count x3 Walking lunges - 25sxlength of gym and back x3 Leg raises - BWx15,15,15 | ||
| Simeon | | ... | 13-02-2013 @ 21:21 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Shoulder mobility + Rotator cuffs 2 Board bench (paused) - 20x10, 60x6, 90x4, 110x6,4, 90x6,6,6 Shoulder was still a bit sore after doing this Incline Dumbbell - 35sx6,6,6,6 Kaz press - 10x12, 30x12, 50x6, 6x6,6,6, 50x6,6 not sure i quite get how to do these properly needs more practice Dips - BWx6,6,6,6 Side raises - 15sx6,6,6 Front raises - 15sx6,6,6 Rear flyes - 12.5sx12,12,12 Incline flyes - 15sx12,12 Flat dumbbell Bench - 17.5sx15,15 | ||
| Simeon | | ... | 15-02-2013 @ 21:36 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Head supported dbell row 30sx8, 40sx10,10,10, 30sx10,10,10, 20sx10,10,10 P clean + Pjerk - 50x3, 70x3, 90x3, 100x2, 100x1 Technique was TERRIBLE today. Kept push pressing instead of jerking, and cleans were dogs**t. Wanted to do 100x3x3 which I think I should be capable of Reverse flyes - 15sx12,12 Pullups - BWx6,6,6,5 Dumbbell uprights rows up to 20sx10, 15sx10,10,10 Hammer curls - 15sx10,10,10 | ||
| Simeon | | ... | 18-02-2013 @ 22:48 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 18.02.2013 @ 22:48 PM by Simeon Squat - 20x15, 60x7, 80x3, 100x2, 120x2, BELT ON 140x2, 150x7,7,7Very easy, quick sets. Deadlift - 100x1, 150x1, BELT ON 180x1, 200x5 easy enough, decent top down deads - 200x5,5 Front squat holds - 140x10s, 160x10s, 200x10s,10s,10s Hanging leg raises - 10,10 Didn't have time for lunges today | ||
| Simeon | | ... | 20-02-2013 @ 20:48 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 20.02.2013 @ 20:49 PM by Simeon 2 board bench - 20x7, 40x7, 62.5x7, 82.5x5, 102.5x3, 112.5x7,7,7Was gonna go 110, but I was sharing the bar so 112.5 was more convenient. Happy I got these with not too much difficulty. Strict press - 42.5x5 52.5x3, 62.5x1, 72.5x1, 82.5x1, 87.5x1PB 92.5xF,F 67.5x7,7,7 Randomly decided to do these happy to get a PB considering I haven't done any strict press in months! May start an attack on 100kg Incline Dumbbell - 40sx7,7,6 Kaz press - 30x10, 40x15,14,15 Incline flyes - 17.5sx10,10,10 Reverse flyes - 17.5sx10,10,10 | ||
| Simeon | | ... | 22-02-2013 @ 21:03 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 22.02.2013 @ 21:04 PM by Simeon Head supported dbell rows - 20sx10, 30sx10, 40sx10,10,7 25sx10,10,10P clean, p jerk - 50x3, 60x3, 70x3, 80x1, 90x1, 100x1F2, 100x3cleans+ two jerks Stupid f**king cleans. Felt good until I got to 100kg. I KNOW I can do 3x3@100, its just not happening  Chineses Pulls - 70x a few Was suggested I try these and they seemed like they might help my clean Barbell rows - 70x8,8,8,8,8 Pullups - BWx6,6,5 Overhead Squats - 20x5, 40x5, 50x5,5,5 Dbell upright rows - 15sx10,10,10 Hammer curls - 15sx8,8,8 EZ barx20 | ||
| Simeon | | ... | 25-02-2013 @ 21:31 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 25.02.2013 @ 21:32 PM by Simeon Squats - 20x10,10, 90x7, 120x3, 140x3, Belt on 150x1, 160x7,7,710kg more than last week. Deadlifts - 110x1, 150x1, Belt on 180x1, 200x1, 210x5 little harder than I'd like but hey ho. Found it a little difficult to get into position with a belt on. 18" deads - 210x1, 220x1, 230x1, 240x1PB, 250x1PB, 260xF,F Not too far off on the 260. There next time for sure Dumbbell lunges - 27.5s x length of gym and back x3 Hardest part of the whole session lol | ||
| Simeon | | ... | 27-02-2013 @ 20:31 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | 2 board bench - 20x15,15 60x7, 80x7, 97.5x7, 107.5x3, 117.5x7,7 last rep was a grinder so didn't do a third set. Wasn't really pausing these either Strict press - 40x5, 50x3, 60x1, 70x1, 80x1, 90xF, 70(paused)x5,3 Incline dumbbell - 40sx8,7,8 Kaz press - 40x12, 50x8,8 Dips - BWx10 Started to do some flyes but heart wasn't in it by this point. Think I went a bit too heavy on board press and it put the rest of my session a little out of whack. | ||
| Simeon | | ... | 01-03-2013 @ 20:28 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Total write off today. Not even worth logging | ||
| Simeon | | ... | 04-03-2013 @ 20:53 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Squats - 20x10,7, 60x7, 90x7, 120x3, 140x1, BELT ON 150x1, 160x1, 170x7,5 The real plan was to do 170x5x3 but I secretly wanted to do sevens. Should have probably stuck with fives  Deadlift - 120x1, 150x1, 170x1, 190x1, 200x2, 200x1xruptured spleen No idea what happened! think my belt tried to kill me... 18" - 200xF - abandoned belt - 200x1, 210x1, 220x5,5,5 That belt definitely does my deadlift no good Kbell walking lunges - 24sxlength of gym and back x3 Leg raises - 10,10 | ||
| Simeon | | ... | 06-03-2013 @ 22:54 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 06.03.2013 @ 22:55 PM by Simeon 2 board bench - 20x10, 60x10, 80x6, 100x3, 110x1, 120x5,5,5 100x3(paused)Strict press - 60x1, 70x3, 70x5,5,5 incline dumbbell - 40sx6,5 back was cramping so left it there incline flyes - 20sx12,12,12 dips - bw+chainx8,7,8 bwx8 | ||
| Simeon | | ... | 08-03-2013 @ 20:50 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Power Cleans - 40x3, 50x3, 60x3, 70x1, 80x1, 90x1 95x3,3,3 few jerks thrown in there too Bent rows (paused) - 50x7, 60x7, 70x7,7, Pullups - BWx5,5,5 Chins - 3,3 Upright dbell rows - 15sx12,12,12 Reverse flyes - 15sx12,12 12.5sx12 Curls - 10sx12,12,12 Rope crunches - stackx15,15,15 | ||
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