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Stephen9069 Training Journal

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JohnIcon...18-06-2018 @ 22:35 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
stephen9069 said:MONDAY - 18-JUNE-2018

BENCH PRESS

20kg x 20
70kg x 8

105kg x 4
105kg x 4
105kg x 4
105kg x 4
105kg x 4

SEATED MILITARY PRESS

70kg x 4
70kg x 4
70kg x 4
70kg x 4

INCLINE DB PRESS

25kg x 15
25kg x 15
25kg x 15

DB SIDE RAISES

7.5kg x 12
7.5kg x 12
7.5kg x 12

Throwing in a bit of higher reps stuff on the db's to mix it up a little plus gives my elbows a nice break away from constantly pressing heavy.


Loads of foam rolling and stretching this evening.


Squats and deadlifts tomorrow.


Like ox said really good to see charging on great work Happy
tazIcon...19-06-2018 @ 05:23 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Things coming along nicely mate. That 130kg bench was a good un, looked like a few kg left in the bank too mate.
nailsIcon...19-06-2018 @ 13:20 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Cracking work mate. A few heavy "tests" in there I see then straight back to the plan. Nothing wrong with that and it's clear to see you are making progress.
stephen9069Icon...19-06-2018 @ 16:57 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Cheers gents i wish i could say the same about todays session but ut was a very lacklustre attempt indeed.

Iv been foam rolling and stretching constantly now but i cant shift this lower back pain no matter what i do.

I managed to squat 140kg x 4 for 1 set then had to drop it to 100kg and managed 4 again but that was it i couldnt go no further. Called the session at this point.

Not sure why im feeling so sore and fatigued i definitely know work isnt hammering me im lucky if im gettin 2 full days and then yesterdays session shouldnt have burnt me out.
nailsIcon...20-06-2018 @ 13:09 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
You, did do a lot mate, your CNS is probably under recovered. Give yourself a few days and you'll be right as rain. Side note, when I get this I change tack, don't train for weight, train for speed etc.
stephen9069Icon...20-06-2018 @ 21:43 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:You, did do a lot mate, your CNS is probably under recovered. Give yourself a few days and you'll be right as rain. Side note, when I get this I change tack, don't train for weight, train for speed etc.


I agree mate and think im definitely going back to my old push/pull/legs set up with rest days in between had good progress on that with plenty of time to recover.
stephen9069Icon...20-06-2018 @ 21:46 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
45 minutes of swimming tonight and it almost killed me lol.

I will be keeping this in once or twice a week for cardio but ill be sticking with breast stroke as iv noticed my bad shoulders is a bit tender sitting here now.

Iv hit the foam roller and loads of stretching this evening so hopefully it doesnt carry on into tomorrow.
stephen9069Icon...21-06-2018 @ 06:40 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Its safe to say swimming has wrecked my shoulder, iv woke this morning with a lot of pain and very reduced range of motion exactly how it was a couple years back.
OxmanIcon...21-06-2018 @ 19:43 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
stephen9069 said:Its safe to say swimming has wrecked my shoulder, iv woke this morning with a lot of pain and very reduced range of motion exactly how it was a couple years back.


Ah mate no way Unhappy How is it now?
stephen9069Icon...21-06-2018 @ 21:31 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:
Ah mate no way Unhappy How is it now?


Its easing off iv been icing it on and off after work, also been stretching and cracked out the lacrosse ball.

Test with just the bar bench press and overhead is ok but incline with the bar and DB's is out now.
nailsIcon...22-06-2018 @ 13:29 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Ah man that's bad news. Fingers crossed it settles down in a couple of days. Sounds to me like there a certain ROM that trigger it. Did you do much swimming yourself or was it all "kid watching"?
OxmanIcon...22-06-2018 @ 15:04 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Fingers crossed it doesn't effect things going forwards mate...that bench has been flying.
stephen9069Icon...22-06-2018 @ 20:25 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Ah man that's bad news. Fingers crossed it settles down in a couple of days. Sounds to me like there a certain ROM that trigger it. Did you do much swimming yourself or was it all "kid watching"?


Lol poor choice of words "kid watching" does not sound right.

Me and my lass decided to use it as a form of cardio instead of the spin bike or trying to go running.

The thinking was it would be better for my knee and shoulder, i think it was the front crawl that caused the problems im taking the kids tomorrow so going to try breast stroke i think all will be good with that.
stephen9069Icon...22-06-2018 @ 20:29 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Fingers crossed it doesn't effect things going forwards mate...that bench has been flying.


Cheers mate iv tested with a bar and Db's and i can still flat bench and overhead press i just cant do incline thats the pain sweet spot lol.

Loads of ice and ibuprofen along with mobility has worked really well.

Im not to fussed with incline i never done it much before when i was at my strongest so i know i dont really need it.
nailsIcon...25-06-2018 @ 08:33 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:
Lol poor choice of words "kid watching" does not sound right.
Me and my lass decided to use it as a form of cardio instead of the spin bike or trying to go running.
The thinking was it would be better for my knee and shoulder, i think it was the front crawl that caused the problems im taking the kids tomorrow so going to try breast stroke i think all will be good with that.


Oh it was deliberate Tongue

I think you're right. Front crawl probably puts you through some ROM that irritates your shoulder.

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