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The Good, The Bad and The Ugly

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walkerIcon...29-10-2012 @ 22:49 
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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
Strong benching mate. 190 paused Cool
walkerIcon...29-10-2012 @ 22:49 
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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
LeedsMiniPower said:Beast


This too Grin
BimIcon...29-10-2012 @ 23:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Cheers Sob / Walker, loving benching at the moment, I'd hope for a crack at 210 before the end of the year, I think it will be there on a good day when I get 190x3. I need to do it soon anyway or no doubt Sob will cruse past me!
BimIcon...30-10-2012 @ 22:36 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 30/10/12

Junction session

Viking Press
Not really sure on weight in the arm, the weights below are what's been added.
Strict
40kgx10
60x5 x5 pp
80x5 x5 pp
100x3 x3 pp
90x3 x7 pp
80x5 x5 pp

Conans Wheel
200kg x 1 revolution
180kg x 1 rev
180kg x 1 rev
Breathing was a massive problem, found these hard.

Bench with chains, add about 30-40kg to the lift
BarxLots
60x10
100x8
140x5
Chains on
60x5
90x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3
Kept these nice and fast, about 30 seconds between sets, varied grip a lot. Front delts really feeling it by the end.

Bench from pins in rack
60x10
100x8
140x5
Started feeling very tight on these so stopped

Lat Pulldowns
x15
x15
x15
x15

High Pulls all paused
x20
x20
x20
x20
x20

Hammer curls
x10
x10
x10

Sciatica starting to feel better
Done
BimIcon...01-11-2012 @ 21:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Wednesday 31/10/12
Press ups
50x3



Thursday 01/11/12

Bench
LotsxBar
60x10
100x8
140x3
160x2
180x3
180x3
180x3
180x3
180x2 Didn't try the third rep, I would have failed it.
160x5
160x5
160x5
100x30 = pb
The 180's felt heavy tonight, starting to feel it a bit I think. Happy with the set though.

Decline Press
60x10
100x8
140x3
160x1
170x1
180x1 - pb Spotter decided to grab it just before lockout for some reason :/ counting it though!

Strict Press from rack
Barx20
40x10
60x10
80x3
90x2
100x1
110x1
100x5
Can't put 100% into these at the moment as it gets my back. Just trying to not go backwards until I can hammer them again.

Push Press from rack
80x5
80x5
80x5
100x3
110x1
120x1
130x1
Same as strict press, can't give it 100%, the 130 was hard.

Done
BimIcon...02-11-2012 @ 22:32 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 02/11/12

Bench
LotsxBar
60x10
100x8
140x5
140x10 last rep 3 second pause
140x10 all paused - pb. Spotter helped with the lockout of the last rep.
140x10 last rep 3 second pause
These felt good tonight, first 140x5 felt heavy but after that they felt nice and light, at least to start with!

Bench from pins in rack (4th pin)
60x10
100x5
140x5
160x3
170x1
180x1
140x5

CGBP - All Paused
60x10
100x10
120x10

JM Press
60x10
60x10
60x10
These really hit the tri's

SkullCrushers, laying on bench with a Dumbbell
35x10
45x10
55x10
60x10

Dumbbell Rows, each arm
50x15 x15
60x10 x10
75x5 x5

Front Raise with 25kg Plate, side raises 10kg dumbbells
x10x10
x10x10
x10x10

High pulls all paused
x20
x20

Cuffs, internal / external
x20x20
x20x20

Out of time

I've benched 4 times again this week and have gone pretty heavy for three of them. I'm definitely feeling it a bit, but still managing to put some decent numbers up. Also, I don't feel as tight as I did last week. The backs a lot better but is still giving me a bit of stick on some exercises. I'll see how it goes but I might be able to start back training normally again next week.
BimIcon...05-11-2012 @ 22:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 05/11/12

Bench
LotsxBar
60x10
100x8
140x5
160x1
180x1
190x2
190x2xf Third rep was a couple of inches from lockout.
190x1
160x9 - pb
I'm still losing a little stability on the heavy sets from my back.

CGBP all paused
60x10
100x8
120x3
140x3
160x3
170x2
180x1
185x1 - pb
Happy with CGBP at the moment, catching up to normal grip pretty quickly.

Laying dumbbell press
35x10
42.5x8
55x8
60x8
65x5
70x4 - pb

Dumbbell Rows both arms
40 x10x10
75 x10x10
75 x10x10

SkullCrushers, laying with a 12.5kg Dumbbell in each hand into press
x20x10
x18x10
x15x10

Out of time,

Done
BimIcon...07-11-2012 @ 22:24 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 07.11.2012 @ 22:27 PM by Bim
Wednesday 07/11/12

Bench
LotsxBar
60x10
100x8
140x5
140x5
160x1 Paused
170x1 Paused
180x1 Paused
190x1 Paused
195x1 Paused - pb
200x1 Paused - pb
All pauses were about 1 second, the 195 & 200 were both hard, but there was a little more there.

140x10
140x10
140x10
140x10
Varying grip

CGBP
60x10 paused
100x8 paused
140x6
Felt wiped out by now.

JM Presses
60x10
60x10
60x10

Laying SkullCrushers, single dumbbell
35x10
45x10
55x10
65x10

Dumbbell Rows, both arms
55 x20x20
55 x20x20
55 x20x20

Strict Press from rack
barx20
60x10
80x5

Out of time :/

Done
BimIcon...08-11-2012 @ 22:22 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 08/11/12

Bench
LotsxBar
60x10
100x8
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3
These were all fast, varying grip and starting every 30 seconds.

140x5
140x5
140x5
140x5
140x5
140x5
140x5
All kept fast again, varying grip.

Floor Press
100x5
140x3
150x3
160x3
Feeling pretty shagged after this, front delts starting to feel it pretty bad.

Strict Press from rack
Barx20
60x5
80x5
100x3
105x1
110x1
Really struggled with the 110, back still twinging and stopping me lean back properly.

Front Raises 25kg, Side Raises 10kg each side
x10x10
x10x10
x10x10

Pull ups
x12
x12
x12

DOH holds from rack
100x10seconds
140x10seconds
180x10seconds
200x10seconds - tips of the fingers by the end.

Done
BimIcon...09-11-2012 @ 21:56 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 09/11/12

Squats
Barx10
60x10
100x5
140x3
160x3
Shorts split and I had to swap to jeans Angry, meant I couldn't squat any more.
First time squatting since I injured my back. My form felt s**t, and my strength felt s**t, but there was no pain. With any luck I'll be able to get a couple of decent squatting sessions in next week and build up from there. Think I could have got up to 180x3 or possibly 200x3 tonight.

Deads
Barx10
60x10
100x8
120x5
160x3
200x1
200x1
120x5
120x5
120x5
It was deads I screwed my back on, so I was a bit apprehensive going in to these tonight. They all felt fine though up to the 200. There was a little twinge on these in the muscle I pulled so I left it there.

Machine Rows elbows out
x20
x20
x20

Machine Rows elbows tucked
x20
x20
x20

CGBP
BarxLots
60x10 paused
100x10 paused
120x8 paused
Aching a lot today round the chest and shoulders, this was just to stretch them out.

High Pulls all paused
x20
x20
x20
x20

Cuffs, Internal and external
x20x20
x20x20
x20x20

Done

I'll be very glad for the rest this weekend, I've trained bench 4 days a week for the last three weeks now, gone heavy most sessions and it's starting to get to me a bit on some sessions. While it's been fun hopefully I'll be able to get back to training normally again next week.
BimIcon...12-11-2012 @ 21:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 12/11/12

Squats
60x10
100x8
140x3
140x5
140xf
I had bad doms from Friday and my hamstring started to tighten on the 140's, unracked the last set and started to squat but it felt very uncomfortable so I stopped. I just wanted to get moving again on these tonight so happy enough, no pain in the back at all.

Bench
BarxLots
60x10
60x10
140x5
140x3
180x1
240 Static Hold for 8 seconds, 1 minute rest then
180x4 - pb, 5th was very close to lockout
240 Static Hold for 8 seconds, 1 minute rest then
180x5 - pb
170x7 - pb
Getting close to a 210 attempt now, I'd like a decent crack before the new year.

JMPresses
60x10
80x10
100x10

Dumbbell Rows, both arms
45 x10x10
45 x10x10
55 x35x35 pb

CGBP
60x10 paused
100x8 paused
140x5 paused
160x1

Very happy with the benching tonight. Wasn't sure how it would go as the chest and shoulders were still feeling it from last week, glad I pushed it though.

Done
BimIcon...13-11-2012 @ 21:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 13/11/12

Junction session with Doddy

Back on the Strongman training again tonight. Just planning on taking it steady to start with.

Log one clean then presses
35x15
35x15
70x8
70x10
80x5
90x5
100x3 - lost stability, back twinging a bit
100x5
Looking for 100x5x3 next week on log

Viking Press all strict
Weights listed are just what is added to the machine
80x10
85x5
90x5
95x5
100x5
100x5
100x5
120x3 - pb
120x1xf into 5x push press
80x10
I was managing to arch my back a lot with these with the back only hurting a touch.

Conans Wheel
40kg x1 turns
80kg x1 turns
120kg x1 turns - starting to feel heavy
160kg x1 turns
217.5kg (Doddys comp weight) x1 3/4 turns
This felt brutal, I couldn't breath and moving was very hard. After staggering the distance I eventually had to put it down when I started seeing stars and felt like I was going to pass out.

So yeah, like I said, a nice easy session Roll-Eyes

Done.
walkerIcon...13-11-2012 @ 21:39 
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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
MASSIVE benching last night mate. Great work, get a big PB soon!
BimIcon...13-11-2012 @ 23:06 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
walker said:MASSIVE benching last night mate. Great work, get a big PB soon!


Cheers! Plan is to try and get 190x3 next Monday which I should get now with a little luck. If that goes then a 210 attempt will be on for the week after Grin
BimIcon...15-11-2012 @ 21:39 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 16.11.2012 @ 21:20 PM by Bim
Thursday 15/11/12

Bench
LotsxBar
60x10
100x8
140x5
170x5
170x5
170x5
170x5
170x5
170x5
The 170's felt easy tonight, no grinders and the first 4 sets I managed to keep pretty fast. First time I've managed to finish this set so I'm happy, 180x3x6 next week! Looks like the volume over the last few weeks has been working.

Incline Bench
60x10
100x10
110x10
100x6 80x6 60x10 drop set.
Front delts were really starting to feel it after this.

Strict Press from Rack
Barx20
60x8
80x3
100x5 - easy so:
100x7 - pb
100x5
First time my back hasn't hurt on these so I was managing to get a good arch, well happy with the pb.

Push Press
100x5

Decline Situps with a 20kg plate
x15
x15
x15

Front Raise 25kg plate, side raise 10kg each side
x10x10
x10x10
x10x10

Bent over lateral raises 10kg each hand
x10
x10
x10

Didn't feel great going into tonight. Chest and shoulders are still feeling tight from the last 3 weeks hard pressing and Monday / Tuesdays session. Once I got warmed up though I felt great, I just feel a little apprehensive going heavy when I'm tight, it feels like an injury waiting to happen.

Wanted to do some light squats but didn't have time :/

Done.

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