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Toe dipping into the wold of Strength training

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RodgerIcon...06-12-2016 @ 12:51 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
5th Dec

Gym f'king cold as per usual. bit of a pre warm up as cycled to gym (was on half day after watching my little girl's first school nativity).

Mobility Stuff

Squat
8x20
5x60
3x90
2x110
4x125
4x125
4x125
4x125
4x125

Bench
8x40
5x60
3x70
3x87.5
3x87.5
3x87.5
3x87.5
3x87.5
3x87.5

Deadlift
3x100
2x130
Straps on
3x155
3x155
3x155
3x155
3x155
3x155

DB Row
12x30
12x30
12x30

DB incline bench
12x25
12x25
12x25

Getting a sports massage tomorrow. Nose seems to healing at a better rate now. Some of the stitching threading came out of one nostril at weekend, other side must still be holding my nasal lining together..!
brocerslrdIcon...06-12-2016 @ 15:18 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq
How long did that lot take you?
RodgerIcon...06-12-2016 @ 17:17 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
brocerslrd said:How long did that lot take you?


Probably just over an hour and a half. Got chatting a bit as wasn't rushed for time for once!
brocerslrdIcon...06-12-2016 @ 21:06 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq
Fair enough. I hate having less than a hour to train
BillytheoldIcon...07-12-2016 @ 03:06 
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Sugdens crazy old person.
Member 4936, 7288 posts
SQ 270, BP 155, DL 270
695.0 kgs @ 100kgs UnEq
My wifey wanted a dog. She got this wolf dog. Large and mean. If you get a dog your training will have to be when everyone is asleep. Time is golden. I am happy to see you got yourself a chunk of it.
RodgerIcon...08-12-2016 @ 17:06 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Billytheold said:My wifey wanted a dog. She got this wolf dog. Large and mean. If you get a dog your training will have to be when everyone is asleep. Time is golden. I am happy to see you got yourself a chunk of it.


The mrs has suggested a dog. Ive suggested not.


8th Dec

Sports massage yesterday. Still a bit sore but feel much better around hips, glutes and lower back

Lower body Mobility/ goblet squat/hold in deep squat position for 2 min/giant steps with band etc

Front squat
8x20
5x50
3x60
2x80
3x105
3x105
3x105
3x105 [url=]https://www.instagram.com/p/BNwdi65D-Hy/?taken-by=rodgerherd[/url]
3x105
3x105

Close Grip Bench
8x20
8x40
3x60
5x80
5x80
5x80
5x80
5x80

Paused Deadlift
3x100
4x130 doh
4x130 hook
4x130 doh
4x130 straps

Strict Press
5x50
5x50
5x50
5x50
5x50

Barbell Row
6x75
6x75
6x75
6x75
6x75
brocerslrdIcon...10-12-2016 @ 07:30 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq
Looks like things are creeping up again mate
RodgerIcon...10-12-2016 @ 20:47 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 13.12.2016 @ 12:40 PM by Rodger
brocerslrd said:Looks like things are creeping up again mate


Slowly but surely mate!

10th Dec

Mobility stuff

Squat
10x20
5x60
3x85
3x105
4x125
4x125
4x125
4x125
5x125
2x140
1x160 [url=]https://www.instagram.com/p/BN1xezMDvmx/?taken-by=rodgerherD[/url]

Bench
10x20
8x40
5x60
3x75
3x87.5
3x87.5
3x87.5
3x87.5
3x87.5
3x87.5
3x100

Deadlift
3x100
3x130
Straps
3x155
4x155 (3 doh dropped at top, 1 mixed)
Straps
3x155
3x155
3X155
3x155

Wide grip chin up
8xbw
8xbw
8xbw
8xbw

DB incline
10x25
10x25
10x25

DB row
10x32.5
10x32.5
10x32.5

Got a bit giddy today with slightly heavier weight after the work sets. About 4 years ago I think I did 160x12 on squat lol oh well at least felt like good technique. Deadlift felt crap today.
OxmanIcon...10-12-2016 @ 20:54 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Loads of graft mate, good to see things creeping back up. Deads feeling off then mate?
RodgerIcon...10-12-2016 @ 22:29 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Oxman said:Loads of graft mate, good to see things creeping back up. Deads feeling off then mate?


Aye cheers. Yeah not sure of its because im always deadlifting last or not...
RodgerIcon...12-12-2016 @ 16:58 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
12th Dec

Lower back wasnít feeling good last night/today and was worried about todayís session.
Last night I did lots of stretching and rolling, trigger stuff too.

Mobility work

Deadlift
5x60
5x100
3x140
straps
3x165
3x165
3x165
3x165
3x165
3x165
These were s**t. Itís like Iíve forgotten how to deadlift.

Squats
5x60
3x100
3x125 (sort of misload warm up)
4x135
4x135
4x132.5
4x132.5
4x132.5
These felt good.

Bench
15x20
8x40
3x65
1x85
3x95
3x92.5
3x92.5
3x90
3x90
Ran out of time to do last set or any assistance work. Bench wasnít moving well at all today
RodgerIcon...13-12-2016 @ 12:42 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Lower back f**ked up again. Not helped by terrible relearning of form on deadlift.
Got visit to chiropractor on thursday
brocerslrdIcon...13-12-2016 @ 20:41 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq
What you done to back?
RodgerIcon...14-12-2016 @ 16:53 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 14.12.2016 @ 22:06 PM by Rodger
brocerslrd said:What you done to back?


Strained something down there! Ive been using far too much lower back on deadlifts, total bad technique. Its pretty uncomfortable, especially as I have to sit all day at a computer.


14th Dec

Lower mobility

Front squat
8x20
6x50
3x75
1x105
3x115
3x115
3x115
3x115
3x115
3x115

Close Grip Bench
15x20
8x40
3x65
5x87.5
5x85
5x85
5x85

Deadlift
5x60
5x80
3x110
3x110
3x110
3x110
3x110
3x110
Working on technique which it needs as I have lost the plot with deadlift form of late

Strict press
8x20
5x35
5x52.5
5x52.5
5x52.5
5x52.5
5x52.5

DB row
10x35
10x35
10x35

DB incline
8x27.5
8x27.5
8x27.5
RodgerIcon...15-12-2016 @ 21:44 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
15th Dec

Chiropractor helped. didn't really have any choice but to train tonight, not ideal but at least I have 3 full days rest until Monday now.

Squat
8x20
5x60
3x95
2x115
4x135
4x135
4x135
4x135
4x135

Bench
15x20
8x40
5x65
1x85
3x92.5
3x92.5
3x92.5
3x92.5
3x92.5
3x92.5

Deadlift
8x60
3x100
3x120
3x120
3x120
3x120
3x120
3x120

Wide grip chin up
10xbw
10xbw
10xbw
8xbw (gay!)

Finito.

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