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1369philIcon...04-07-2018 @ 22:01 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 140 x 5 (3 sets)
One leg press 40 x 10 (3 sets)
Bench 100 x 5

Squats were good, easier than the 132 a few days ago.
Bench had minimal shoulder pain - which was nice
1369philIcon...07-07-2018 @ 11:52 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 120 x 5 - beltless
Bench 100 x 5 x 5
Hacks 5 sets of 10 light
1369philIcon...09-07-2018 @ 08:14 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
5am session

Deads 140 x 3, 160 x 3, 180 x 1 (3 sets) 120 x 3 (every minute on the minute for 10 sets)

Bench up to 110 X 3
Face pulls and rear flyes 4-5 sets each
1369philIcon...11-07-2018 @ 07:31 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 150 x 3, 120 x 5 (7 sets)
Bench 80 x 5 x 5 (3 second pause)
Hacks 6 x 5
Flyes 5 x 10
Lats 5 x 10

Done from 5-7am which does not help strength even slightly
1369philIcon...13-07-2018 @ 07:41 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Bench - 60 x 5, 80 x 5 with short red bands then 100 x 5, 120 x 2, 100 x 5,5,3,4 (straight weight)

Front squats 100 x 5 (2 sets) then 100 x 5 with back squats x 5 supersetted (3 sets)

Power snatch 40 x 3 (5 sets)

Flyes 5 sets of 10
Pulldowns 4 sets
1369philIcon...17-07-2018 @ 06:56 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Yesterday was a bit of a let down

Thought I would go lighter on deadlifts so did a little circuit of snatch grip, stiff leg and regular Deads for 5ís with 100kg for 2 rounds - hurt my lower back.

Some token bits after that but seriously worried about my back.

This morning was better, back pain receded somewhat.

Squats 100 x 3 (no belt or sleeves) being super cautious
Front squats 80 x 5 (plus x 5 back squats)
Bench 80 x 5 (3 sets)
Bench rows 20 x 10 (5 sets)
Dumbell press 20 x 10 (3 sets)
Single leg press x 20 for the weak leg
Rear machine raises, face pulls, abductor and leg curls for higher reps.
1369philIcon...18-07-2018 @ 07:07 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 120 x 5 (no belt or wraps)
Bench 80 x 5 (shoulder unhappy)

Lots of other bits - it feels like 90% of the workout is injury management, it would be good if I could try to get stronger!
1369philIcon...19-07-2018 @ 07:11 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats to 120 x 5
Bench 2 sets of 100 x 5

Lots of accessory stuff

A week in Cornwall from tomorrow then back in the gym, hopefully refreshed for some heavier 3ís leading up to the East Midlands Masters
1369philIcon...27-07-2018 @ 20:42 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
8 hours of travelling later and Iím back in the gym - lots of training to follow, minimal volume, multiple sessions

Squat to 150
Bench to 125
Deads to 140 (fast)

60kg bent over rows x20 and x12

Pleased with this as a start, 140 and 120 would have been acceptable - normally daily sessions adds a lot of weight to squats and benches very quickly
1369philIcon...28-07-2018 @ 13:04 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 155
Bench 127.5
Deads 140 x 3

Rear flyes to finish
1369philIcon...30-07-2018 @ 08:22 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squat 160
Bench 120
Cable rows, shoulder rehab and one leg work for my left leg

Super late this morning as my alarm was set to 4.45pm not 4.45am - annoying
1369philIcon...31-07-2018 @ 07:43 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 150 x 3
Bench 130
Deads 190

Pulldowns and rear flyes
1369philIcon...01-08-2018 @ 08:33 
Avatar
doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 150
Bench 120 (touch and go)
Deads 140

Bent over row 2 sets of 20
One leg hacks 5 sets of 5
One leg extn 3 sets of 10 (both left leg only)
Shoulder rehab
1369philIcon...02-08-2018 @ 07:33 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Pause squats 120 x 3, 130 x 3, 130 x 3
Bench 110 x 3
Weighted hypers 3 sets of 8
Bent laterals 3 sets of 5
1369philIcon...03-08-2018 @ 07:24 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 160 (3 singles)
Bench 130
Weighted hyper 2 sets of 8
Pulldowns 3 sets of 10
Bent laterals 3 sets of 5
Abductor machine 2 sets of 10

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