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BimIcon...16-11-2012 @ 21:39 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 16/11/12

Squats
60x10
60x5
100x5
140x3
170x3
140x5
140x5
140x5
140x5
140x5
140x5
No pain at all form the back, but my left leg is running at 80 - 90% strength on these for some reason. It must be something to do with the back injury, I just hope it sorts itself out quickly. At the moment when I drive up my body automatically sways over to the right so my right leg is taking more weight. It throws off my balance and just feels bad, I'll just keep the weights low and keep repping for a while and see what happens, f**king annoying though :/

Deads
60x10
100x5
140x3
180x3
180x3
180x3
Felt awkward after the squats.

GHR
x10
x10
x10

Adductors
x15
x15
x15

Abductors
x15
x15
x15
First time doing these two, quick and felt worth doing again.

Dips
x50 - pb
x30
x25
First time on dips for ages, think my last pb was about 40.

Calfs
x10
x10
x10

High Pulls paused
x20
x20
x20
x20
x20

Cuffs Internal / External
x15x15
x15x15
x15x15
BimIcon...19-11-2012 @ 21:51 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 19.11.2012 @ 21:52 PM by Bim
I've decided I need to start stretching a lot more than I was doing, if I can't squat heavy for a while I'm going to sort my form out and to do that properly I need more mobility.

Friday 16/11/12
20 minutes foam rolling, 20 minutes stretching.
ATG squats with a 3 second pause, no weight
x5
x5
x5
x5
x5

Saturday 17/11/12
Legs getting tight from squatting at the gym Friday
20 minutes Foam Rolling
20 minutes stretching am
20 minutes stretching pm
ATG squats with a 5 second pause, no weight
x10
x10
x10
ankle stretching

Sunday 18/11/12
Legs tight as f**k
20 minutes foam rolling
10 minutes stretching am
30 minutes stretching pm
ATG Squats 10 second pause, no weight
x3
x3
x3
BimIcon...19-11-2012 @ 22:08 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 20.11.2012 @ 00:03 AM by Bim
Monday 19/11/12

10 minutes stretching am
10 minutes stretching before squats.

Squats all deep with a 1 second pause at the bottom
barx10
60x10
60x10
100x5
100x5
100x5
100x5
100x5
100x5
Working on form, getting deep and not leaning too far forward. Surprisingly hard, massive DOMs from Friday still though.

Bench
LotsxBar
60x10
100x8
100x5
140x5
160x1
180x1
190x3 - pb last rep a real grinder.
190x2
190x1
Got 190x3 at last! I was feeling like s**t on bench tonight as well, everything felt heavy and my elbow was aching and felt weak.

CGBP
60x10 paused
100x10 paused
140x10
140x9
140x8

Laying SkullCrushers Dumbbell
35x10
45x10
55x10
55x10

Pullups
x12
x12
x12

------------------------

20 minutes foam rolling
20 minutes stretching
ATG Squats 10 second pause, no weight
x10
x10
x10

Done
BimIcon...20-11-2012 @ 22:12 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 20/11/12

Junction session
It usually takes about 20 minutes for me to get to the Junction, tonight it took 1 1/2 f**king hours!!!!!!!!! I was well pissed by the time I got there, and very short of time.

Log all from the floor
35x10
35x10
70x5
80x5
90x5
100x3
100x3
100x3
x4 next week? These felt hard tonight :/

Stretching for 5 minutes
Squats ATG all 1 second pause
Barx10
60x10
60x10
100x3
100x3
100x3

Out of time...
walkerIcon...20-11-2012 @ 23:08 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Bim said:Tuesday 20/11/12

Junction session
It usually takes about 20 minutes for me to get to the Junction, tonight it took 1 1/2 f**king hours!!!!!!!!!


Cos of accident on the M1? Glad I didn't go to Leeds!

Bim said:
I was well pissed by the time I got there, and very short of time.



Did the traffic drive you to drinking whilst driving??!! Tongue
BimIcon...20-11-2012 @ 23:37 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
walker said:
Did the traffic drive you to drinking whilst driving??!! Tongue


I felt like it mate, I hit 3 separate traffic jams on the way there, don't think they were anything to do with the M1 though.
BimIcon...22-11-2012 @ 00:32 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 22.11.2012 @ 00:35 AM by Bim
Wednesday 21/11/12

am Stretching 10 minutes
ATG Squats 3 second pause, no weight
x10
x10
x10

Standing Ab Pulldowns (Green band)
x20
x20
x20
x20
x20

pm Foam Rolling 10 minutes
Stretching 45 minutes
ATG Squats 20 second pause, no weight
x5
ATG Squats 3 second pause, no weight
x10
x10
x10
Videoed these, I'm getting past parallel by two or three inches, but not by a massive amount. It looks like my knees are going too far forward so I need to find out how to correct this.

Overall I'm feeling a lot better for the stretching I'm doing, and am seeing decent improvements already.
BimIcon...22-11-2012 @ 22:40 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 23.11.2012 @ 12:48 PM by Bim
Thursday 22/11/12

---------------------
am
Stretching 10 minutes
---------------------

Bench
LotsxBar
60x10
100x8
140x5
180x3
180x3
180x3
180x3
180x3
180x3 last rep was a grind at the top
Happy with that tonight, not too hard on the 180's, up to 4's next week.

140x17 - pb


Strict Press from rack
Barx20
60x10
80x8
100x3
105x4 just missed 5
105x3
105x4
Pretty much back to where I was pre back pull.

Stretching 10 minutes
Squats, all deep
60x10
60x8
100x8
140x5
140x5
140x5
Feeling a bit better on these tonight, 140 is about my limit though without my right leg having to compensate for the left one.

25kg Plate front raise, 10kg each hand side raise
x10x10
x10x10
x10x10

Done

-----------------
Stretching 10 minutes
ATG Squats 6 second pause, no weight
x10
ATG Squat 60 second pause, no weight

Foam Rolling 10 minutes
walkerIcon...22-11-2012 @ 22:44 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Solid benching Paul. You gonna go for a PB soon? And what can you do paused powerlifting style?
BimIcon...22-11-2012 @ 22:52 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
walker said:Solid benching Paul. You gonna go for a PB soon? And what can you do paused powerlifting style?


Plan is to go for 210 next Monday if I'm feeling on form. All my rep pb's are 10kg up on when I did 200 so I should be good for it.

I did 200 paused a couple of weeks ago, so I think I would be good for that in a comp at least, although I've never actually competed so who knows Grin?
walkerIcon...22-11-2012 @ 23:45 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
Bim said:
Plan is to go for 210 next Monday if I'm feeling on form. All my rep pb's are 10kg up on when I did 200 so I should be good for it.
I did 200 paused a couple of weeks ago, so I think I would be good for that in a comp at least, although I've never actually competed so who knows Grin?


That's strong paused, how heavy are you now? If you can pause that you'll easily hit 210 TNG I'd imagine Happy
BimIcon...23-11-2012 @ 00:08 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
walker said:
That's strong paused, how heavy are you now? If you can pause that you'll easily hit 210 TNG I'd imagine Happy


I'm 17st 4lbs in a morning at the moment, so about 110kg.

210 TNG would be nice to get, I'll see though, I'm not going to go for it unless I feel good. I've got a few twinges / feel pretty tight at the moment and the last thing I need is another injury.
LeedsMiniPowerIcon...23-11-2012 @ 12:01 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
You should get 210 easy pal, i seem to have around a 10kg difference between my paused and tng.
BimIcon...23-11-2012 @ 21:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 23/11/12

10 minutes stretching
Squats
Barx10
60x10
60x5
100x5
140x5
140x5
140x6
Starting to feel better on these. Held my form until the last reps of the last set when I started pushing over onto my right leg again. Better than last week.

Deads
60x10
100x8
140x5
180x3
200x3
220x3
Felt good for more. First time feeling good on these since the injury.

Ham Raises
x15
x12
x15

Single Leg Ham Raises
x15x15
x15x15
x15x15

Adductors
x10
x10
x10

Abductors
x10
x10
x10

GHR
x10
+10kg x10
+10kg x8

Good session, done.
BimIcon...25-11-2012 @ 00:48 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 25.11.2012 @ 00:48 AM by Bim
Saturday 24/11/12

am 10 minutes stretching
Green Band Abb Pulldowns
x20
x20
x20
x20

pm
20 minutes stretching
ATG Squats 3 second pause, no weight
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
About 20 seconds between sets. Surprisingly hard by the end.

10 minutes foam rolling.

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