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Toe dipping into the wold of Strength training

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RodgerIcon...23-03-2017 @ 17:25 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 23.03.2017 @ 17:33 PM by Rodger
macroth said:
What were you saying about your squat? Grin Solid stuff.


Its has it's bad days. Cheers!


23rd March

Squat
8x60
4x100
3x120
1x140
4x157
4x157 [url=]https://www.instagram.com/p/BR-1ZdDDHOm/?taken-by=rodgerherd[/url]
4x157
4x165 [url=]https://www.instagram.com/p/BR-3FdpDx8C/?taken-by=rodgerherd[/url]
4x165

Bench
8x20
8x50
4x75
4x90
4x90
4x90
4x102.5
4x102.5

Paused Squat
4x135
4x135
4x135
4x135
RodgerIcon...24-03-2017 @ 20:37 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
24th March

Lower back / glute in bad way. Hurt it on Tues and made squatting hard yesterday...Dreading this.

Deadlift
8x60
5x100
3x130
2X150
Straps
1x170
4x180
4x180
4x180
4x180
Lower back fail.
Jobs f**ked again, as they say in the north.

Spotto Press
6x20
5x40
5x60
2x75
6x85
6x85
6x85
6x85

End of session. Back home via school pick up. Stretching rolling etc. Sports therapist appointment Monday
RodgerIcon...05-04-2017 @ 12:57 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
4th April

Bit of a layout resting my back, then a bad cold leaving me off work etc. Still coughing up crap

High Bar Squat
8x20
8x60
5x100
2x135
5x147.5
5x147.5
5x147.5
5x147.5
5x147.5
Felt not so bad, given time off. The rest probably helped my back

CG Bench
8x20
8x40
5x60
3x70
5x85
5x85
5x85
5x85
5x85

2" Defecit Deadlift
3x100
3x145
3x145
3x145
3x145
3x145
RodgerIcon...06-04-2017 @ 16:46 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
6TH April

Front squat
8x20
6x40
5x60
3x90
5x110
5x110
5x110
5x110
Felt tough!

Feet up bench
8x20
8x50
5x75
5x85
5x82.5
5x82.5
5x82.5
5x82.5

Defecit Deadlift
5x40
5x60
3x100
3x140
Straps
3x140
3x140
3x140

Strict Press / Chin up ss
8x20
5x30
8x45 / 8xbw
8x42.5 / 8xbw
8x42.5 / 8xbw
RodgerIcon...10-04-2017 @ 23:28 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 10.04.2017 @ 23:36 PM by Rodger
8th April

High bar squat
No belt
8x20
5x60
3x100
2x130
5x150
5x150
5x150
5x150
5x150
www.instagram.com/p/BSq83XnlWFi/" rel="nofollow" target="_blank">https://www.instagram.com/p/BSq83XnlWFi/
Moved pretty well

Close grip bench
8x20
8x40
5x65
2x75
5x85
5x85
5x85
5x85
5x85

Defect Deadlift
2"
No belt
5x60
5x100
3x120
3x145
3x145
3x145
3x145
3x145
3x145
3x145
3x145

Strict Press
8x20
5x30
8x42.5
8x42.5
8x42.5
RodgerIcon...10-04-2017 @ 23:46 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
10th April

Squat
8x20
6x60
3x100
1x130
1x150
Belt on
1x160
3x170
3x170
Crossfit class started going on around me...
3x180
3x180
Tidy!

Bench
8x20
8x40
5x65
3x77.5
1x87.5
3x100
3x100
3x100
3x110 pb??
3x107.5

Paused squat
3x60
3x100
3x120
3x145
3x145
3x145

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

Pull up
8xbw
8xbw
8xbw

Db curls
3 x sets...
RodgerIcon...11-04-2017 @ 16:45 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
11th April

Felt shattered from yesterday’s training and late night too

Close grip bench
8x20
8x40
5x60
3x70
1x80
4x90
4x92.5
4x97.5 RPE 9-9.5
4x97.5 RPE 9-9.5

Deadlift
6x60
4x100
3x140
Straps
1x170
Belt on
3x190
3x210 RPE 9-9.5
3x210 RPE 9-9.5
Work sets were quite frankly s**t and horrible. Form has once again well and truly f**ked off…..

Floor Press
3x65
4x85
4x85
4x85
4x85

DB Seated ohp
8x20
6x20
6x20

Back to work….
Funky_monkeyIcon...11-04-2017 @ 17:14 
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403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Nice bench PB! Going for a 1rm any time soon?
RodgerIcon...11-04-2017 @ 23:50 
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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:Nice bench PB! Going for a 1rm any time soon?


Hi mate cheers. No just plugging away in various rep ranges
RodgerIcon...13-04-2017 @ 16:51 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
13TH April

Squat
8x20
6x60
5x100
2x130
Belt on
1x150
3x167.5
3x167.5
3x167.5
all slow
3x182.5 RPE 9 ish
3x185 RPE 9-9.5 i'd say
Horrid. Was hoping to do a set of 190kg but body just not feeling right today and would have just been greedy anyway….

Bench
8x20
6x50
5x60
3x75
1x85
3x95
3x95
3x95
2x107.5 f**king pissed off. Rushing, didn’t rest enough and didn’t attempt the 3rd
4x100 to make up for missed rep above…

Paused Squat (no belt)
3x150
3x150
3x150
RodgerIcon...19-04-2017 @ 13:47 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
19TH April

Squat
8x20
6x60
5x100
2x120
3x132.5
1x132.5
Aborted as I couldn't free my itb's and hips. Very pissed off. Meant to be 6x6

Bench
8x20
8x40
5x65
3x75
6x87.5
6x87.5
6x87.5
6x87.5
6x87.5
6x87.5

Great
BillytheoldIcon...19-04-2017 @ 23:39 
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Sugdens crazy old person.
Member 4936, 7288 posts
SQ 270, BP 155, DL 270
695.0 kgs @ 100kgs UnEq
Wifey hollared for me the other day twisted my knee.
In a rush hurt my back deadlifting.


https://youtu.be/Ry94tFG4CIM
RodgerIcon...21-04-2017 @ 17:05 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Billytheold said:Wifey hollared for me the other day twisted my knee.
In a rush hurt my back deadlifting.


https://youtu.be/Ry94tFG4CIM



women!


21ST April

After no go with squats on Tuesday due to IT band pain, replaced with alternatives. Spent last 2 days foam rolling at night and stretching hips etc to no avail really

Squat
8x20
8x60 mild pain

Box Squat (20”)
5x100
2x120
6x135
6x135 tried 16” but pain flared up again in IT bands
6x135 back to 20” which was way above parellel
6x135
6x135
6x135

Leg Press (long pause)
Unsure of empty weight
5x60
5x100
4x150
4x150
4x150
4x150
Not used a leg press for about 5 years!

DB high incline Press / DB chest supported row
8x20
5x22.5
12x25 / 12x25
12x25 / 12x25

Quite unmotivated and pissed off with leg issue. Earliest I can see sports therapist is Wednesday.
Going to try to nail deadlift form tomorrow
RodgerIcon...22-04-2017 @ 17:06 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
22nd April

Feet up bench
8x20
8x40
5x60
6x70
6x70
6x70
6x70

Deadlift
6x60
5x100
3x120
4x145
4x145
Straps as need to file callous down
4x145
4x145
4x145
4x145
4x145
4x145

Close grip bench
6x80
6x80
6x80
6x80

Dips
10xbw
10xbw
10xbw

Barbell curl
10x30
10x30
10x30
tazIcon...10-05-2017 @ 07:06 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Eh up Rodge hows things?
Sounds like you have been having leg issues? Hope it's getting better.
How's the family? All good I hope.

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