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Toe dipping into the wold of Strength training

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RodgerIcon...19-12-2016 @ 17:01 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		19th Dec

Squat
8x20
5x60
4x100
1x120
3x142.5
3x142.5
3x142.5
3x142.5
3x142.5
3x142.5

Bench
10x20
8x40
3x65
1x75
4x87.5
4x87.5
3x95
3x95
2x100
2x100

Deadlift
5x100
Straps
3x130
3x130
3x130
3x130
3x130
3x130
OxmanIcon...19-12-2016 @ 17:07 
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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		Hows the back now mate? Maybe better to strip deads right back and nail tech and embed it in and slowly rebuild?
RodgerIcon...19-12-2016 @ 17:25 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Oxman said:Hows the back now mate? Maybe better to strip deads right back and nail tech and embed it in and slowly rebuild?


Hi mate. Its ok today but was troubling a bit over the weekend.
That's precisely what I'm doing now mate. Adding a little weight back each session.
brocerslrdIcon...19-12-2016 @ 19:09 
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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		Squats look to be going well there
RodgerIcon...21-12-2016 @ 17:08 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 21.12.2016 @ 17:11 PM by Rodger
brocerslrd said:Squats look to be going well there


Cheers yeah. Slowly slowly etc


21st Dec

Front Squat
8x20
5x50
3x75
2x95
1x115
3x125 [url=]https://www.instagram.com/p/BOR7z4yDAwv/?taken-by=rodgerherd[/url]
3x120
3x120
3x120 [url=]https://www.instagram.com/p/BOR9d1MDNGe/?taken-by=rodgerherd[/url]
3x120
3x120
Struggled today. Had to drop working weight down 5kg

Close Grip Bench
15x20
8x40
3x65
1x85
4x95
4x92.5
4x92.5
4x92.5
4x92.5
Will have to finish the rest of the session tomorrow
brocerslrdIcon...21-12-2016 @ 19:53 
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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 you finding the volume?
RodgerIcon...22-12-2016 @ 13:45 
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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 you finding the volume?


A bit tough mate but I'm wondering if its because I've been in a calorie deficit for a while now.


22nd Dec

Back to the chiropractor, she thinks she's now sorted my mid back issue that I picked up back in August. I didn't have to pay this time either!


Seated DB Press
10x7.5
5x12.5
3x17.5
5x22.5
5x22.5
5x22.5
5x22.5
5x22.5
5x22.5

Cable Row
15 x full stack
15 x full stack
15 x full stack

DB curl
15x7.5
15x7.5
15x7.5
brocerslrdIcon...22-12-2016 @ 15:15 
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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		Calorie deficit?
You coming back down towards 90?
Funky_monkeyIcon...22-12-2016 @ 16:48 
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403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 22.12.2016 @ 16:48 PM by Funky_monkey
Rodger the cabin boy! Could your back issue not stem from your previous leg injury? I had a chiro fix my back multiple times, but it took a free physiology a few seconds to see that one of my hips was lower than the other as a result of a tight ITB, which was caused by a dodgy knee.
RodgerIcon...22-12-2016 @ 17:06 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
brocerslrd said:Calorie deficit?
You coming back down towards 90?


I'm down from 102g to 97kg. Maybe mid to early 90kgs. I was never 90kg anyway, only on weigh day feeling shiiite!

Funky_monkey said:Rodger the cabin boy! Could your back issue not stem from your previous leg injury? I had a chiro fix my back multiple times, but it took a free physiology a few seconds to see that one of my hips was lower than the other as a result of a tight ITB, which was caused by a dodgy knee.


I don't think so mate. It was the result of picking up some 'farmers' back in August, whilst totally not braced properly.

Ive had ankle issue but not related. ITB's get tight but manage that with massages and foam rolling

How's the gym/Cyprus?
RodgerIcon...27-12-2016 @ 16:56 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		27th Dec

Been feeling s**te last few days. 14 hours drinking didn't help on Friday either but body been achey too. Plus typical Christmas time lethargy/ bloat. Back tracking food intake today

Lower mobility

Squat
10x20
5x60
3x100
1x125
3x145
3x140
3x140
3x140
3x140
3x140
Felt questionable today!!

Bench
10x20
8x40
5x60
6x80
6x80
5x87.5
5x87.5
4x95
4x95

Deadlift (all d.o.h)
5x60
3x100
3x140
3x140
3x140
3x140
3x140
3x140
Still working on technique lol

Chin up
8xbw
8xbw
8xbw

Incline bench
12x22.5
12x22.5
12x22.5

DB row
12x35
12x35
12x35

Meant to be 4 sets on chin ups, incline and row but was starting to feel ill!
brocerslrdIcon...27-12-2016 @ 22:42 
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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		I hate you people that can actually squat anything more than a new paper
RodgerIcon...31-12-2016 @ 21:19 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 01.01.2017 @ 11:24 AM by Rodger
31st Dec

Wanted to see where I was with one top heaviest set on each of big 3 today.

Squat
8x20
5x60
4x100
2x120
2x140
1x160
Belt on
6x170 pleased with this!
[/url=] http://www.instagram.com/p/BOsZ88BDpS_/[/url]

Bench
10x20
8x40
5x60
2x75
1x90
1x100
2x110. Rep 2 ground out. Annoyed as I rushed the 'set' and missed getting a video

Deadlift
6x60
3x100
3x130
Straps on
1x150
1x170
1x185
Belt on
5x200 not great, struggled lately!

Start new program next week now I'm not working off blind theoretical maxes
Funky_monkeyIcon...01-01-2017 @ 15:12 
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403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 01.01.2017 @ 15:13 PM by Funky_monkey
Rodger said:
I don't think so mate. It was the result of picking up some 'farmers' back in August, whilst totally not braced properly.
Ive had ankle issue but not related. ITB's get tight but manage that with massages and foam rolling
How's the gym/Cyprus?


It rained for a whole week, but it seems as if winter is now over. Getting to the stage where we're paying bricks looks another 50 odd days away. Coming to visit once it's opened?
RodgerIcon...03-01-2017 @ 16:53 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Funky_monkey said:
It rained for a whole week, but it seems as if winter is now over. Getting to the stage where we're paying bricks looks another 50 odd days away. Coming to visit once it's opened?


Might do if and when we revisit!




3rd Jan

Squat
6x20
6x40
3x60
2x80
10x100
10x100
8x110
8x110
6x120
6x120

Bench
10x20
8x40
3x60
10x67.5
10x67.5
8x75
8x75
6x80
6x80

Deadlift
(straps)
4x130
4x135
4x135
4x135
4x135
4x135

DB Seated Press / lat pull down superset
10x17.5 / 10x100
10x17.5 / 10x100
10x17.5 / 10x100

Ran out of time to do the rest. Tweaked my lower back on squats grrrr

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