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BaconWarriorIcon...15-05-2016 @ 14:03 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Beltless deads
150 X 5
135 X 3, 3, 3, 3, 3

Standing press
60 X 8

Dumbbell row
26 X 30

chest supported row
curls
dumbbell floor press
BaconWarriorIcon...18-05-2016 @ 11:38 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Injured my back somehow, not 100% sure what.. Potentially a joint injury. Back feels awful upon waking around the level of T12, feel better with movement. Twisting my torso to the left is met with a mild pain. It's only one one side and I had assumed it was either a tweaked lat, a tweaked serratus posterior or a strained erector.


Anyhow, today's rehab s**te

Sumo, RDL, conventional circuit
Bar X loads

Hypers
single leg squat in smith
reverse hyper
preacher curls
dumbbell seal row
V handle pulldown
Leg press
Standing abs
Chest supported row
Leg curls
Roman chairs


Boring!
dannyboy73Icon...19-05-2016 @ 18:28 
Mask it or Casket !!
Member 4600, 7732 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
fxxx sake.

Speedy recovery fella.Cool
BaconWarriorIcon...19-05-2016 @ 20:49 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:fxxx sake.

Speedy recovery fella.Cool


Thanks mate, backs already beginning to feel better, probably a blessing in disguise so I'll train less before exams! haha
BaconWarriorIcon...21-05-2016 @ 08:25 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Last nights heavy bench

Paused
130 X 2
135 X 1
137.5 X 1
115 X 9 (T&G)

Feet up
100 X 5, 5, 5, 5

CG spoto
80 X 8, 1 (the single with 5 sec pause)

Dumbbell incline
32 X 8, 8, 8, 8
24 X 10 - bit meh

Dumbbell shoulders
14 X 15, 15, 15, 15

Arms
rear delts
BaconWarriorIcon...21-05-2016 @ 11:30 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squats

Paused
160 X 3, 3, 3, 3, 3, 3

Box squat
150 X 2 - couldn't be arsed

18" sumo pull
250 X 5 - well, that came out of nowhere


Snatch grip deads off blocks
150 X 5

Squat
120 X 15 - was going to more sets but cut it due to fatgue/ time

back extensions
V handle cable row
abs
leg machines






Supposed to be repping 187.5 but due to my back and exams went off program
BaconWarriorIcon...22-05-2016 @ 12:27 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bodybuilding malarkey

Sumo stance box squat
130 X 12

RDL
110 X 16

barbell row
70 X 10, 10, 10, 10

good morning - safety bar
50 X 10

BTNPP
70 X 12, 12

pullups
BW X 8, 8
mini band
X 8

Reverse hypers

Slingshot bench
90 X 24

CG bench
60 X 8, 6, 4, 2, 2, 2 - RP

other machine f**kery
BaconWarriorIcon...24-05-2016 @ 15:28 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Deads

sumo
200 X 1
160 X 2, 2, 2

Half block pulls
200 X 8

Sumo stance box squat
180 X 1
120 X 16

Seated good morning
60 X 8, 8

Snatch grip 18" deads
100 X 12, 12

Barbell row
100 X 12

abs
lat pulldown
leg ext
BaconWarriorIcon...27-05-2016 @ 21:37 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bench

Paused
130 X 1

Slingshot
140 X 3

comp style again
110 X 5 X 5
120 X 2

Feet up
80 X 17

CG spoto
80 X 4 - triceps were cooked

Dumbbell incline
38 X 9
28 X 10


Dumbbell shoulders
12 X 20, 20, 20, 20

Cambered bar bench
50 X 8, 8, 8

arms
rear delts
etc.
BaconWarriorIcon...28-05-2016 @ 16:31 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat
210 X 3
180 X 2, 2, 2, 2

Paused squat
160 X 4, 4

Sumo off half blocks
240 X 4
180 X 8

Beltless conventional
100 X 3, 3, 3, 3, 3

Abs
Rev. hypers
GHR
BaconWarriorIcon...29-05-2016 @ 16:19 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 29.05.2016 @ 16:20 PM by BaconWarrior
Box squat to lowest box humanly possible
140 X 1, 1, 1

High bar
170 X 1
140 X 9

OHP
60 X 5, 5, 5, 5

Barbell row
80 X 12, 12

Seated good mornings
40 X 20


Cambered bar bench
100 X 2 - paused
60 X 5, 5, 5

CG football bar
95 X 5, 3
55 X 12

JM press with football bar X 20, 20
other arms and tricep work
BaconWarriorIcon...31-05-2016 @ 11:32 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Boring maintenance work

Sumo
180 X 3, 3

no belt
140 X 5, 5, 5

Conventionals - beltless
100 X 5, 5, 5, 5

Paused bench
100 X 8, 8, 8, 8 - potential volume pb at this weight?

CG bench
110 X 1
120 X 1
80 X 12, 4, 3 (RP)

Abs
GHR
leg ext
leg curls
rows
arms

All within 1 hour and 15 minutes. Little slower than I'd liked.
BaconWarriorIcon...02-06-2016 @ 09:03 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Did a couple of crossfit workouts yesterday where I was moving fairly light weights for an extended amount of time. One might also call it "moving house".
BaconWarriorIcon...04-06-2016 @ 07:29 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat
180 X 1
200 X 1

Paused
160 X 4, 4, 4, 4, 4

Sumo, no belt
140 X 3, 3, 3

Deficit sumo
100 X 4

Bench
120 X 1
130 X 2

Slingshot
130 X 5

CG bench
100 X 3, 3, 3

Other arms and upper back etc

Had to sit back more with squats as my knee is playing funny buggers with me just now. f**king exams. Roll-Eyes
BaconWarriorIconShieko 30, session 112-06-2016 @ 00:19 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bench
115 x 3, 3, 3, 3, 3

Squat
170 x 3, 3, 3, 3, 3

Bench
102.5 x 5, 5, 5, 5, 5

Dumbbell fly
5x10

Squat
160 x 3, 3, 3, 3, 3

Good morning
5x5

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