Shiny lifting log
| PhilE |  | ... | 26-11-2008 @ 20:35 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Wednesday 26th November: Box squats (parallel): ...3@120/140/150 3x3@140 Sumo deads: ...1@160/180/180/200 2x3@180 8@160 Leg raises: 4x8 Pullthroughs: 4x12@stack Really focusing on keeping my back completely neutral on the box squats. I get back pains when I overextend my lower back, so I'm going to keep box squatting and try and sort this out. I used mix grip on the deads today, which obviously solved all grip issues, but the slight rotation it causes is pulling on my back a little so I'm not sure what I'm going to do in future. There's no way of getting enough weight on the pullthroughs to make them challenging, so I'm doing them explosively and practising pushing my hips through fast. | ||
| PhilE | | ... | 28-11-2008 @ 19:42 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Friday 28th November: Overhead press: 3@50/60/65/70/75/80/85 2@90 3/3@80 3x5@60 Close grip bench: 5@50/70/80/90 4@90 5/6@80 Elbows in db floor press: 5 sets of 5-10@24-28 Overhead presses were done with increasing amounts of leg drive up to the top sets. Then the sets at 60 were strict military presses. Hopefully doing lots of tricep work every week will sort out my crappy bench. | ||
| PhilE | | ... | 29-11-2008 @ 16:15 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Saturday 29th November: My Friday and Saturday sessions are going to be "bodybuilder" sessions with lots of volume. However, as both today's and yesterday's sessions took almost 2 hours, I really need to cut down on the pissing about between sets. Box squats (below parallel): ... 8x3@80 Rows: ...6@100/120/140/140/140 20@100 Completely cheated; absolutely terrible form! Chins: 6/5/5/3 Lat pulldowns: a bunch Surgs: some | ||
| PhilE | | ... | 01-12-2008 @ 19:51 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Monday 1st December: My triceps/biceps/lats haven't recovered from Friday and Saturday's sessions. In future I'll train Thursday instead of Friday (though not this week), and shorten Saturday's session a bit. Bench: ...5@100 3x3@100 3@105 12@80 Rack lockouts: 5@100 3x3@110 DB bench: 11/9/9/9@30 | ||
| PhilE | | ... | 03-12-2008 @ 20:54 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Wednesday 3rd December: Box squats:...3@140/150/150 3x3@165(w) 3@140 Last set (after taking off wraps) was a bit crap; let my arse rise too early. Sumo deads:...1@180/200/200 3x3@180 Front squats:...5@80 5/8/8@100 Couldn't keep the bar racked properly for these. Leg raises: 3x10 Was in the gym for 2 1/2 hours... far too long! | ||
| PhilE | | ... | 05-12-2008 @ 21:22 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Friday 5th November: I've only been back a few weeks and I'm already starting to feel a bit beat up. Wednesday's massive session may have had something to do with it. I'm taking it pretty easy next week though, and made sure that I didn't grind out any of my reps today. Overhead press: ...5x5@70 slight leg drive DB shoulder press: 8/7@28 7/6@26 Close grip bench: ...5@80/85/90/85/85 Tricep pushdowns: 5x15 these hurt my elbows even with really light weights. | ||
| PhilE | | ... | 06-12-2008 @ 16:06 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Saturday 6th November: Couldn't get to sleep last night, my resting heart rate is through the roof, and I felt like death today. Next week is definitely a deload week! Squats: ...8x3@100 Cheat rows: ...8/8@140 8/8@150 Pendlay rows: 10@60/70/70 Pulldowns: 7@100 8/8@90 Reverse curls: 3x12 | ||
| PhilE | | ... | 10-12-2008 @ 20:32 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Wednesday 10th December: I think I should have taken it easy on Friday and Saturday. I've been ill the last few days and had to take Monday's session off. Not too bad today, and I was only doing a deload session anyway. Feel a bit sore and achy, and the light weights didn't move as fast as they should have, but I reckon I should be fine by next week. Box squats: ...5x3@100 3x@120 1@140 Sumo deads: ...3x3@140 Front squats: 5@60/80 3@100 Weighted crunches. | ||
| PhilE | | ... | 11-12-2008 @ 20:13 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Thursday 11th December: Another easy session today. Feeling pretty good, but my hip flexors are still really sore. Should probably do lots of stretching over the weekend. Starting proper training again on Monday, but doing easy 5x5 on my main lifts, so will be hitting the accessory work hard. Overhead press: ...3x3@80 F/1@100 Close grip bench: ...3x3@80 1@100/110/110 Side raises: 3x10 Side bends: 3x10 | ||
| PhilE | | ... | 14-12-2008 @ 15:16 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Sunday 14th December: Squats: ...5x3@100 1@120/140/150 Cheat rows: 8@60/80/100/120 12/10/10@140 6@150/160 Pendlay rows: 8@60/70/80 6@80 Leg raises: 4x8 Still trying to get used to wide stance squatting. It feels weird and wrong but as I want to start lifting equipped I figured I may as well start getting used to it now. I think I might get some Chuck Taylors as well, as I'm trying to sit back more now and a heel doesn't seem to help this. | ||
| PhilE | | ... | 15-12-2008 @ 19:06 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Monday 15th December: Bench: ...5@90/90/95/95/95 Last rep paused on each set Board press: 3@100/110/110 Press-ups: 10@0/10/15/20 8@20 6@25 Side raises: 3x10 Curls: 5x8 | ||
| PhilE | | ... | 17-12-2008 @ 20:19 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 17.12.2008 @ 22:05 PM by PhilE Wednesday 17th December: Squats: ...5@100 7x5@120 Sumo deads: ...1@140 5x5@160 Leg raises: 3x10 Behind the back double overhand holds: 10 secs @ 130/150/160/170 Alternating front holds: 10 secs @ 250/270/290 I've moved my stance out wide on squats and my technique is all over the place. I also have no strength at all out of the hole. I had some useful coaching today, and I'm going to keep working with light-ish weights (though they don't feel all that light with the wide stance!) and high volume until it feels natural. Edit: I've already decided that there's no real reason to switch to wide stance. I'm crap at it and it seems worse for my back then narrow stance. So I'm just going to work on my narrow stance technique. I'll try 8x5 narrow stance next week with the same weights and see how it feels. | ||
| PhilE | | ... | 18-12-2008 @ 18:40 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Thursday 18th December: Close grip bench: ...5@80/80/90/90/95 4@100 5@90 Overhead press: ...5@60/70/80/85 4@90 6@80 Seated Smith machine overhead press: 5x8-10 Front plate raises: 16/14/14@20 Good session, but pissed about way too much between sets. I need to get more focused in the gym. | ||
| dr_hazbun | | ... | 18-12-2008 @ 22:12 |
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250635.0 kgs @ 90kgs Eq | are those barbell overheads? If so, I'm quite impressed. Strong pressing mate. | ||
| PhilE | | ... | 19-12-2008 @ 00:20 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | They are barbell overheads, but you shouldn't be impressed... all sets heavier than 60kg were push presses! My pressing strength is atrocious, but I'm hoping that over the next few months I'm going to stay injury free and train well and see some decent gains on all my lifts. I'm eyeing your squat and deadlift mate  | ||
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