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This will be my log

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Shaun		...	13-09-2010 @ 22:02
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Boar said:my weights suffer when im in the shed too !! just godda soldier on ...can be grim in the winter !! Yeah, but at least it's better than not getting in a session I suppose. I might buy a cheap exercise bike or something so I can get in a decent warm-up. That's probably make quite a difference as I think the main factor for the weights sucking in the garage is that I can't get a decent warm-up.

Shaun		...	18-09-2010 @ 20:01
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	First proper session for two weeks. Squats: 100 x 5 120 x 3 130 x 3 140 x 5 100 x 6 All were beltless. I'm going to start noting down when I use the belt because I rely on it too much to generate intra-abdominal pressure. Contrary to what many will think, months of wearing the belt on anything over 130 hasn't left my core 'weak' because these squats were not that difficult, but I do rely on the belt too much. I'm not going to scrap it, but I'm not going to abuse it either and I'm going to make sure I can squat properly without it. Bench press: 60 x 5 70 x 5 70 x 5 70 x 5 What the f**k? These were actually really difficult. Maybe I'm not good at benching after I squat or something. If this occurs in future then I'll go back to an upper/lower split. Press: 40 x 5 50 x 5 50 x 3 40 x 4 Press obviously suffered because of being done after the bench. Last two sets, shoulders and triceps just gave out. Probably needed longer rest periods but was rushed because it was nearing closing time. Tried some good mornings as well but they didn't feel right, and gym was about to close.

Shaun		...	20-09-2010 @ 20:51
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Pause squats: 100 x 5 100 x 5 100 x 5 These were really easy. Just done them to get some more squat practice since it's been a few weeks (bar Saturday) since I've squatted. Close grip bench press: 70 x 5 70 x 4 60 x 6 - paused on the pins at exactly chest level 60 x 6 - paused on the pins at exactly chest level Benching really seems to have gone down the toilet after my deload... Incline dumbbell bench press: 22.5s x 6 22.5s x 6 22.5s x 6 22.5s x 6 Nice and easy as they should have been. Barbell rows: 80 x 6 80 x 6 80 x 6 80 x 6 80 x 6 80 x 6 Easy enough. GHRs: bodyweight x 10 bodyweight x 10 bodyweight x 10 Fairly easy. Going to start doing these weighted. Ab roll-outs: 10, 7, 5

Shaun		...	22-09-2010 @ 20:08
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Was still suffering from some quite bad abs DOMS. Wanted to do a lower volume lighter session. Push press: 60 x 4 70 x 2 80 x 1 80 x 1 80 x 1 80 x 1 60 x 5 - much stricter 60 x 4 - much stricter Wrists were really weak on these. Think I'm going to need some wrist wraps. Quite disappointed actually. Hammer Strength Front Pull Down machine: 100 x 6 100 x 6 100 x 6 Noticed the gym had Hammer Strength Machines. Heard some good things about them, so wanted to try one out. They're just as crap as every other machine. Face pulls: 2 x 12

Shaun		...	25-09-2010 @ 19:38
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Squats: 140 x 2 belt 160 x 4 140 x 4 140 x 4 Been a while since I've done some proper squats. 160 x 4 is a nice PB, I suppose, for just getting back into them. The two back off sets were actually almost as difficult as the 160 x 4 set. Romanian Deadlifts: 100 x 8 120 x 5 120 x 5 120 x 5 Hard but smooth, if you know what I mean. GHRs: bodyweight x 12 bodyweight x 12 Easy enough. Going to start doing these weighted. Back extensions: bodyweight + 10 x 10 bodyweight + 10 x 10 Again, easy enough. Ab roll outs: 10, 10, 6 Abs were just destroyed by this point. Session only took 75 minutes so I know I have time to spare to add in more volume next time. Going to really hammer the GHRs and back extensions.

Shaun		...	27-09-2010 @ 22:39
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Bench: worked up to 80 x 3, f Disappointed again. Extremely. Better than last time, and I might just have an explanation, though: gym was really busy tonight and had a right hassle in getting a barbell and some plates. Only two or three warm up sets before I hit 80, whereas when I used to do 85+ for triples my warm-ups would go: bar x whatever; 40 x 5; 50 x 5; 60 x 5; 70 x ~3; 80 x ~2; then the triples. Pause bench (2s): 65 x 5 65 x 5 65 x 5 65 x 5 65 x 5 Easy enough. Thankfully. Barbell rows: 90 x 5 90 x 5 90 x 5 Not too hard, and quite a big PB! Not sure whether to go for more sets and reps next time or more weight... think I'll try 6 x 6. Press: 40 x 5 50 x 5 50 x 5 50 x 4 Average. Skull crushers: bar + 20 x 10 bar + 20 x 10 Tris were dead by now. Face pulls: 2 x 15

Shaun		...	29-09-2010 @ 20:13
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Pause squats (2s): 80 x 5 100 x 5 120 x 5 Not too hard. Deadlifts: 130 x 3 150 x 2 belt + straps 170 x 1 180 x 2 Deadlift not gone up or down after not having done it in a while. Weakness is right off the floor, but since I've not deadlifted in a while I think I can still make gains by deadlifting. Using straps since grip is not weakness and I'd rather not go mixed grip since I believe it is responsible for a slight imbalance. I'm using hook grip as much as possible and hopefully one day I'll be able to do all my deadlifts hook grip.

Shaun		...	01-10-2010 @ 20:13
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Bench: 70 x 3 80 x 2 90 x 2 70 x 5 Everything still feeling very heavy, so I suppose 90 for a double is not that bad. Still wish everything felt light again. Barbell rows: 90 x 6 90 x 6 100 x 6 Happy. Press: 50 x 5 50 x 5 50 x 6 Happy. Face pulls: 2 x 15

Shaun		...	04-10-2010 @ 21:59
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Bit of a meh session tonight. Squats: 100 x 5 120 x 3 140 x 2 belt 160 x 5 Form wasn't that great. Weight felt heavy on my back. Each rep well below parallel so I can still call them squats even though I think my form was atrocious. GHRs: bodyweight x 10 bodyweight x 10 bodyweight x 10 Meh. Legs were totally dead after three sets so I didn't do any more lower body work. Hanging leg raises: 10, 5, 7 New to these. Can really feel them!

Simon_T		...	04-10-2010 @ 22:08
wales Member 1058, 5361 posts SQ 220, BP 140, DL 294 654.0 kgs @ 106kgs UnEq	Some good session there pal, you following any particular routine?

Shaun		...	07-10-2010 @ 19:08
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Simon_T said:Some good session there pal, you following any particular routine? Nah at the moment got a very unpredictable schedule so just trying to fit sessions in whenever!

Shaun		...	07-10-2010 @ 19:11
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Bench: 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5 Didn't feel too bad. Goal is to keep progressing with 5x5s until I stall, then switch to 3x3s. Press: 50 x 6 50 x 5 50 x 4 These felt harder. Triceps push-downs: 2 x 25 Face-pulls: 2 x 20

Shaun		...	08-10-2010 @ 20:18
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Deficit deadlifts standing on a 10: 140 x 5 140 x 5 Easy enough. I'll keep going up in fives each time until I stall. Barbell rows: 90 x 8 90 x 8 90 x 8 Much harder after deadlifts! GHRs: bodyweight 3 x 12 Easy enough. Abs: 3 x 10

Shaun		...	10-10-2010 @ 19:40
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Good session tonight! Bench press: 80 x 6 80 x 6 80 x 6 80 x 6 Barely got the last one, but that's 24 reps in total with 80 and a rep PR for that weight too! Feet slipped on last set; usually wear my Ironworks all the time, but couldn't be arsed tonight for some reason. They provide really good grip against the floor so no excuses next time. Chin ups: bodyweight x 4 bodyweight x 3 bodyweight x 3 bodyweight x 2 bodyweight x 3 First time I've ever managed proper chin ups! Dips: bodyweight x 6 bodyweight x 5 bodyweight x 5 bodyweight x 5 Finished with some face-pulls for 2 x 20.

Shaun		...	12-10-2010 @ 20:15
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Deficit deadlifts: 150 x 5 Quite easy, really. Chin ups: bodyweight x 5 bodyweight x 4 bodyweight x 4 Making progress! GHRs: bodyweight x 15 Felt a little uncomfortable in the quads so I stopped after one set. Not a muscle pain or anything - just the padded bits on the machine make me feel like I'm foam rolling my quads. Back extensions: bodyweight + 10 x 10 bodyweight + 10 x 10

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