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Toe dipping into the wold of Strength training

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RodgerIcon...16-02-2017 @ 12:39 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
brocerslrd said:Drop a little weight hand hammer form?

I did that mate - I think I'm not putting into practice the correct set up.
brocerslrdIcon...16-02-2017 @ 22:43 
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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 just thought of it as I noticed my form went to s**t on second rep top set. Think I hit sticking point and reverted to hitch
RodgerIcon...18-02-2017 @ 17:31 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
18th Feb

Bench
8x20
8x40
5x60
3x70
5x80
5x80
4x85
4x85
3x92.5
3x92.5

DB high incline / DB chest supported row
8x30 / 8x30
8x30 / 8x30
8x30 / 8x30

Face pull / DB y-t-w
6xhalf stack / 6x5
6xhalf stack / 6x5
6xhalf stack / 6x5
RodgerIcon...22-02-2017 @ 16:51 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
22nd Feb

Squat
6x60
5x80
3x100
2x125
5x135 s**te
5x135 s**te
Had to put belt on
4x145
4x145
3x155
3x155
To sum this session up; it took me 80mins inc mobility work Unhappy

Going to swap deadlifts to sldl's next session to see how I feel.
Back is still in a mess. Lots of rehab exercises at home
RodgerIcon...24-02-2017 @ 00:03 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
23rd Feb

Pin Squat
5x20
5x60
3x100
3x135
3x135
3x135

Sldl
5x60
5x100
2x140
Straps
3x160
3x160
3x160
3x160
3x160
Felt like they were improving set to set

Pendlay row
3x75
3x75
3x75
3x75
3x75

Paused Sldl
3x60
3x100
Straps
3x140
3x140
3x140

DB seated press / lat pull down ss
8x12.5
5x17.5
3x22.5
6x25 / 10x full stack
6x25 / 10xfull stack
6x25 / 10x full stack
6x25 / 10x full stack

Inverse row / weighted press up
4x8xbw / 8+10kg

Db curl / Db oh tri ext'n ss
3x8 15kg / 3x10 15kg
RodgerIcon...27-02-2017 @ 17:15 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
27th Feb

My back isnt getting better. Seem to be fining diminishing returns with the amount of rehab Iím putting in. Hip/itb tight and restricted of my left leg so wasnít looking forward very much to training todayÖ

Mobility stuff

Squat
8x20
5x60
5x100
3x125
4x147.5
4x147.5
4x147.5
4x147.5
4x147.5
4x147.5
Last few were a bit better but all a real struggle. Even doing some banded monster walks for glutes, in between sets didnít really help much

Bench
8x20
8x50
3x70
2x80
4x90
4x90
4x90
4x90
4x90
4x90
Seems like ages since Ive benched. Bar wasnít moving very well

Paused Squat
4x125
4x125
4x125 somehow pulled my neck, trying to readjust the bar while it was still on my back. Dick.
4x125

High Incline DB bench / DB chest supported row ss
12x27.5 / 12x27.5
10x27.5 / 10x27.5
8x27.5 / 8x27.5
RodgerIcon...28-02-2017 @ 22:10 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
28th Feb

Close grip bench
8x20
8x40
5x60
2x70
4x80
4x80
4x80
4x80
4x80

Deadlift
5x60
5x100
3x140
Straps on
3x170
3x170
3x170
3x170
3x170
3x170
Happy. Was going to run sldl for 3-6 months but after today changed my mind. Much better form, worked at nailing it, even the latter sets were good actually even better. Still tough going though

Pendlay row
4x80
4x80
4x80
4x80
4x80
4x80

DB seated oh press/ lat pull ss
5x17.5
12x22.5 / 12x100
10x22.5 / 12x100
9x22.5 / 12x100

Inverse row / weighted press up ss
10xbw / 12+10
10xbw / 12+10
10xbw / 12+10

Face pull / DB y-t-w
12xhalf stack / 8x3
12xhalf stack / 8x3
12xhalf stack / 8x3
RodgerIcon...02-03-2017 @ 16:54 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 07.03.2017 @ 17:14 PM by Rodger
2nd March

Squat
6x60
5x90
3x110
2x130
4x150
4x150
4x150
4x150
4x150
4x150
Moved better today

Bench
8x40
5x60
3x75
4x90
4x90
4x90
4x90
4x90
4x90

Pin Squat
3x100
4x125
4x125
4x125
4x125
These were s**t as the only room that has power racks in doesnít have one bit of level floor anywhere and hate squatting in there.

DB high incline / DB chest supported row
12x25 / 12x25
12x25 / 12x25
10x25 / 12x25

roll out
8xbw
8xbw
8xbw

DB curl / DB skull crusher
3 sets of some weight
RodgerIcon...07-03-2017 @ 17:14 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
6th March

a.m.

Squat
6x60
3x100
3x125
4x157.5
4x157.5
3x167kg
3x167kg
Belt on
2x180 heaviest Iíve been in over a year. Second rep was dodgy
2x180 a bit better but not really used to wearing a belt.
My back didnít feel too well after this.

Bench
8x60
3x75
4x85
4x85
3x95
3x 95
2x105
2x105

p.m

Paused squat
5x20
3x60
3x100
2x147.5
2x147.5
2x147.5
Horrible more, pain

High incline bench / DB chest supported row
5x20
3x27.5
6x32.5 / 6x32.5
6x32.5 / 6x32.5
6x32.5 / 6x32.5

Face pull / DB Y-T-W ss
6xhalf stack / 6x6
6xhalf stack / 6x5
6xhalf stack / 6x5

Roll out / weighted back extension
8xbw / 8xbw+10
8xbw / 8xbw+10
8xbw / 8xbw+10
Woke up feeling terribly beaten up, keep sleeping like a muppet

7th March

CG Bench
8x20
8x40
5x65
2x75
4x85
4x85
4x85
4x85

Deadlift
5x60
3x100
2x140
Straps
1x160
3x180
3x180
3x180
Was dreading these as I tweaked by lower back yet again yesterday /last night squatting/paused squatting.
The reps were pain free but really really tough (80% 1rm).

DB Seated press / lat pull down ss
5x17.5
3x22.5
6x27.5 / 6x126
6x27.5 / 6x126
8x25 / 8x114

DB Row (off floor each rep)
6x40
6x40
6x40
Was mean to be pendlay row but didnít fancy my lower backís chances
RodgerIcon...15-03-2017 @ 12:41 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
13th March

Squat
(narrower stance)
8x20
6x60
3x100
2x120
6x135
6x135
6x135
6x135
6x135
6x135


24th March

Close Grip Bench
8x30
8x40
3x60
6x80
6x80
6x80
6x80
6x80
6x80

Defecit Deadlift
(4-5cm)
8x20
6x60
3x100
4x135
4x135
4x135
4x135
4x135
4x135
all d.o.h

Strict Press
5x20
8x40
8x42.5
8x42.5
Embarrassingly weak!

Wg chin ups
8xbw
8xbw
8xbw

Inverse Row / Weighted Press up
10xbw / 10xbw+15kg
10xbw / 10xbw+15kg
10xbw / 10xbw+15kg

Face Pull
10 x third of stack
10 x third of stack
10 x third of stack
RodgerIcon...17-03-2017 @ 13:58 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
16th March

Front squat
8x20
5x60
3x80
6x100
6x100
6x100
6x100

Feet up Bench Press
8x20
8x40
5x65
6x85
6x85
6x85
6x85

Defecit Deadlift (d.o.h)
5x60
3x100
4x135
4x135
4x135
4x135
4x135
4x135


17th March

DB Incline / DB chest supported row ss
15x8
5x20
10x25 / 10x25
10x25 / 10x25
10x25 / 10x25

Dip / Barbell curl ss
8xBW / 8x32
8xBW / 8x32
8xBW / 8x32

Lat raise / Bent over raise ss
8x7 / 8x5
8x7 / 8x5
8x7 / 8x5
RodgerIcon...18-03-2017 @ 19:09 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
18th March

High bar squat
8x20
6x60
3x100
2x120
6x140
6x140
6x140
6x140
6x140
6x140

Close grip bench
8x20
8x40
5x60
6x80
6x80
6x80
6x80
6x80
6x80

Deficit Deadlift
3x100
4x135
4x135
4x135
4x135
4x135
4x135

Strict press / wide grip chin up ss
8x20
6x35
8x45 / 8xbw
8x45 / 8xbw
8x45 / 8xbw
RodgerIcon...20-03-2017 @ 17:00 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 20.03.2017 @ 22:54 PM by Rodger
20th March

A.m.

Squat
(no belt)
6x20
6x60
4x100
2x130
4x157
4x157
4x157
4x170 meant to be RPE 8-8.5 but pitched it wrong! Last rep I was slooooow on way up
4x162 a bit more like it, reps in reserve

Bench
8x20
6x50
4x70
4x90
4x90
4x90
4x97.5
4.97.5
Bench was pretty uninspiring today. Feeling tired.

Paused Squat
4x135
4x135
4x135
4x135
Felt ok but had to rush through the sets to get back to work!

P.m.

High Db incline/Db chest supported row
8x27.5 / 8x27.5
8x30 / 8x30
8x30 / 8x30

Face pull / Db y-t-w
4x8 half stack/ 4x8 4kg
2x10 bit less/ 2x10 3kg

weighted press up/ inverse row
3x8xbw +15/3xbw

Weighted Hyper/ reverse hyper
3x8+10kg/3x8 be
RodgerIcon...22-03-2017 @ 16:58 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 22.03.2017 @ 16:59 PM by Rodger
21st March

CG Bench
8x20
8x40
5x65
6x85
6x85
6x97.5
6x97.5 both sets attempting to pitch weight at RPE 8-8.5

Deadlift
5x60
3x100
3x140
Straps
1x160
4x180
4x180
4x190 RPE 8-8.5 ish but felt good so....
4x200 really not good form, unfortunately

Floor Press
3x60
6x80
6x80
6x80
6x80
macrothIcon...22-03-2017 @ 17:05 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Rodger said:


Squat
(no belt)
6x20
6x60
4x100
2x130
4x157
4x157
4x157
4x170 meant to be RPE 8-8.5 but pitched it wrong! Last rep I was slooooow on way up
4x162 a bit more like it, reps in reserve



What were you saying about your squat? Grin Solid stuff.

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