REGISTER AN ACCOUNT
Who's Online - 1 member and 84 guests
You are here: HomeForumTraining JournalsThe Road to Elite

The Road to Elite

Users viewing topic: & 1 Guest

123456789

SFW247IconC2W3S5 - Pulling my pisser13-04-2015 @ 13:18 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
DEADS
- Glute felt funky again, this time left side radiating around the entire glute.
230*2
250*1 rpe 10
after this glute hurt a bit more and felt funky,
hit 6-8 sets of chins.

did a GHR, hamstrings felt crunchy and didnt want to push glute.
worse session in a while, fatigue debt + pain.
SFW247IconC2W5S1 - Bench singles + 20 rep max pr.13-04-2015 @ 13:50 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
*Warming up i felt tired, tight and slow, 120x4 moved like a pile of s**t, my friend said "woah that looked kind of heavy".
*didnt hit my usual pre-workout drill, it wasn't a bench day i hadn't eaten all day and it was 3 pm.

BENCH
100*12
PAUSED
120*4
135*2
145*2
155*1 (very smooth)
157.5*1 (ass came up just a touch on lockout will nail this)

T'N'G (P.O.R)
115*20 (4 rep pr)
120*13
100*3*15 (vol pr)

BTNP
40 X 5 X 15
U.M.R
50 X 5 X 10

OH TRI 50 REPS
HAMMER CURLS 50 REPS

FRONT RAISE 40 REPS
TRI PUSH DOWNS 40 REPS
SFW247IconC2W5S2 - Squat15-04-2015 @ 14:21 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 15.04.2015 @ 15:04 PM by SFW247
felt good warming up so kept going.

SQUAT:
190*2
210*1
230*1
180*4*2
160*2 w/2ct pause.
FS
100*2*5
120*3
*no psyche up very relaxed 230, popped up easy.

HAM CURLS 4 X 12
QUAD EXT 4 X 15
CHINS 3 X 10

No glue pain, feels a little tight around my hips but keep on stretching and im confident i can regain proper positioning.

might do another light session this weekend, then maybe work up to 240 next week if i'm feeling good.

SFW247IconC2W5S3 - a waste of time15-04-2015 @ 14:41 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 17.04.2015 @ 12:27 PM by SFW247
todays plan, 155,160,162.5 for paused singles.
instead i worked up to 150x2x1, it was max effort, clearly fatigued nearly failed.
was pretty disheartening everything felt 10-15kg heavier, but got to realise fatigue debt and i can smash 150x4 paused.

i spent ages getting back home due to delays and hadnt eaten or had caffeine in 4-5 hours just not ideal but still, roll on some recovery.
SFW247IconC2W5S4 - Squat #220-04-2015 @ 13:31 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
with dl's aggrevating my hips last week thought i'd squat again.

170*8*3 - nice easy, light just getting used to squatting

managed to work on low bar and make feel pretty grooved, the transition to low bar this year will most certainly get my squat up to something half decent.
SFW247IconC2W6S1 & 2 Bench n Squat Singles22-04-2015 @ 14:30 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 27.04.2015 @ 13:23 PM by SFW247
BENCH
140
150
160
100*10*3
-back, biceps, triceps few bits, very low vol


SQUAT
200
220
240

180*8*3
- This was low bar, which i havent done for a good year, need to groove this.
- session was pain free, hopefully can get back to proper training soon.
- need a few low bar practice sessions before next weekend i feel.
- just excited to get going now.

BW 104.5[
SFW247IconC2W626-04-2015 @ 12:06 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
SQUAT S2
180 x 2
190 x 9 x 2
- no mirror , trying to find balance and low bar pos.
- some left hips pain and overrall hip tightness.

SQUAT S3
160 X 3-4 X 3
180 X 4 X 2-3
- no mirror, just getting more comfy with low bar pos.
- some left hip pain.

weight
on sat morn, 103.8.
on sun, 105.0

might squat again today and light bench if i make it to the gym, need to get a few more things drilled also enables me more time getting some moblity work in before hand.

want to try more glute activation stuff, been doing a bit more but think i need a few things written out a rough guide.

this week i'll probably train up until wed, light, but i need to be going in and doing something, the upcoming meet i've sort of written off in my head due to glute injury for 6 weeks so just going to have fun.
SFW247IconC2W627-04-2015 @ 13:03 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
SQUAT S4.
160*8*4

BENCH S2
120*2*3
140*4*1

- bench felt like s**t, i thought with low volume and a week of no upper body i'd feel super fresh.
- see what this week of deloading brings, i'll still go in and hit some mobility and v.light work just to get moving.
- no training from wed i think.
- this meet i'm excited about but i just wish i had the package i wanted to deliver.
- time to start planning post meet.
SFW247IconGBPF SOUTH EAST MEET04-05-2015 @ 15:46 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
dissapointed. disgusted. s**te.

weight: 103.0

squat
220
240 - fastest this has ever moved
260 - failed, f**king ironed out didnt even get up, really odd? time to get stronger, glad i didnt injury my glute anyway.

bench
150
155
pass

dl
240
260
pass

some s**t total like 650ish, dont know.
30kg off my gym lifts.
40kg off what i wanted to hit.

time to get strong, the glute injury was a big set back but now roll on some better training.
SFW247IconRecover and reflect04-05-2015 @ 17:16 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 04.05.2015 @ 17:17 PM by SFW247
CHINS 6 X 10-12
DIPS 4 X 12
LAT PULL 5 X 12
BTNP 4-5 X 12-15
UNDER HAND ROW 4 X 15
OH TRI EXT 3 X 20.

felt good to get blood around the lats, will do some light mobility work too later.
SFW247IconLight Bench & Teckers06-05-2015 @ 14:06 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
80*4*20
FEET UP
80*25+20
ss/w lat pull downs and underhand machine row.

working on pinky on the rings and arching more in the upper back i tend to arch more in the lower, seemed to take an inch off the rom, might need to work on more shoulder stuff to keep them healthy and see how they feel going wider.

need to get a tape measure and see the changes in positioning.

tonight high bar and fs stuff, maybe sldls.
SFW247Icon'Squat til' you...' - oh fuck off its lifting weights.07-05-2015 @ 12:24 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
HB NB SQUAT
140*3*12

FS NB
100*3*8

RDL NB
100*4*15

CHINS
4*10

* First real squat session in over a month, hitting higher reps, roll on the next high phase.
SFW247IconPop off a piece of my (tits) [paul rudd accent]08-05-2015 @ 13:57 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
BENCH
100*5*15
LAT PULL DOWN SS.

HAMMER STRENGTH PRESS
2 PLATES x 4 x 15

TRI PRESS DOWNS
STRAIGHT ARM PULL DOWNS

4 X 10 CHINS
SFW247Iconfinishing up the bs post meet week.11-05-2015 @ 12:43 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
VILLIAN SAT.
front squat no belt.
100*10
120*2*10
140*12 back squat no belt.
5 sets of chins.
*Spent a lot of time coaching
*left si was a little annoying.
back to normal vol next week.

SUNDAY:
Bench feet up 110*5*3, (all pinky on ring)
100*15,
cg 100*2*12,
cg 90*20 feet up.
5 sets underhand pull down.
4 sets straight arm pull down.
4 sets tri push downs.
3 sets btnp.
4 sets db bench.
4 sets side raises.
4 sets oh tri extensions.
4 sets curls.

Finished with 5k in 10min20 on the bike, then 2k cool down.
*enjoyed this, try to beat this sometime next week.
*ordered swimming stuff too for light recovery work.
SFW247IconC1S2 - SQ + SSB13-05-2015 @ 16:55 
Member 3719, 150 posts
SQ 270, BP 175, DL 280
725.0 kgs @ 103kgs UnEq
Post Edited: 13.05.2015 @ 17:01 PM by SFW247
First tuesday @ villian, great little intro session.

back squat(LB)
180*5*3

SSB
125*3,
145*3,
165*1,
105*14,12.

Sldl 165*3*5,

chins 4*10.

123456789

You are here: HomeForumTraining JournalsThe Road to Elite
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions