Mehrad's Training Log
| Mehrad |  | ... | 07-01-2014 @ 11:11 |
 Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | Post Edited: 07.01.2014 @ 12:02 PM by Mehrad Woke up with a sore throat, felt pretty run down. Took some cold medicine some caffeine tabs and felt good to go after.BW: 71.7kg Deadlift 60x5 100x5 120x5 140x5 belt on: 160x1 185x4 @10 Close Grip Bench BBx5 40x5 50x5 60x5 70x1 85x5 @10 80x5 @10 didn't have my wrist wraps with me so I was surprised I did ok (I have wrists of a little child). Olympic High Bar Squat BBx5 60x5 100x5 120x5 belt on: 140x3 @10 Ab Wheel Rollouts 3x15 Not bad today, much better than yesterday. Close grip tng is now the same as my comp bench lol. Reduced the volume today a little as I didn't feel great going into the session. | ||
| Mehrad | | ... | 09-01-2014 @ 20:27 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | Post Edited: 09.01.2014 @ 20:56 PM by Mehrad BW: 71kgSquat BBx5 60x5 100x5 120x5 belt on: 140x1 165x3 @10 160x3 @10 Paused Bench BBx5,5 40x5 50x5 60x5 70x1 90x1 @9.5 80x5 Put Jack's XL Slingshot on: 90x1 @8 100x1 @9.5 DB Shoulder Press 2x10x10 2x15x10 2x20x10 2x22.5x10 didn't go any heavier, right shoulder and elbow feeling a bit tweaked. Lat Pulldown Stack 4 x12 Stack 6 x12 Stack 8 x12 Stack 10 x12 Stack 12 x8 Stack 10 x12 Not a bad training session. Squats went well, bench seems to be poor in comparison with my close grip benching yesterday, need to work on this issue, not sure why its been suffering lately. Either I need to use a close grip for comp benching or I've just over trained my close grip and my wide grip comp bench needs more training. Left hip-flexor is getting better with the extra mobility work but still not 100%, right elbow and shoulder was playing up a tad today. Deadlifts, pin pressing, rows and some core tomorrow. | ||
| Mehrad | | ... | 10-01-2014 @ 20:13 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | Deadlifts 60x5 100x5 130x5 150x3 belt on: 170x1 @7-8 195x0 (derp) belt off: 150 3x2 @7 Deadstop Pin Press (2" off chest) BBxlots 40x5 50x5 60x5 70x1 85x5 @10 90x3 @10 (Default PB) Chest Supported Machine Rows 22.5X10 49.5x10 53.5x10 76.5x 10,5,3,3 (Rest Paused) Ab Rollouts 3 sets of 15 Not a good deadlift session, but I was pretty knackered to be honest and should have auto-regulated my lifts properly instead of trying to go crazy like usual. Bench went much better today, I figured out the reason why I haven't been benching so well is because I've been taking in a wider grip than I would normally would take, the bars we have at our gym have their rings much further out than your regular power bar so essentially I was benching ultra wide without realising. Time to chill this weekend and figure out how the 6 weeks remaining will pan out before my first comp of the year. | ||
| Mehrad | | ... | 13-01-2014 @ 19:24 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | BW: 71kg Squat Bar xlots 60x5 100x3 120x3 belt on: 145x1 165x3 @10 150x3 @8.5 Here's a vid of my 165x3, looks easier than it felt. Back to my regular stance, knee tracking is much better: Paused Bench Bar x5 40x5 50x5 60x3 75x1 90x1,1 @10 Slingshot on: 90x3 100x2 Chin Ups BW x5 BW + 20kg x7 BW + 15kg x7 BW x20 Not bad apart from bench, felt super slow off my chest today for some reason. Gonna scrap close grip and pin press and just pause bench more often, also adding in an extra session from now on so training mon-fri. Inb4 overtraining. | ||
| JackRevans | | ... | 13-01-2014 @ 19:26 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | keep doing pin press! Iv only just started, that means only when I give it up may you | ||
| Mehrad | | ... | 13-01-2014 @ 19:28 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | JackRevans said:keep doing pin press! Iv only just started, that means only when I give it up may you Lol alright, I'll keep the pin presses in! | ||
| Luuuuuukey | | ... | 13-01-2014 @ 19:42 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | Nice bit of squatting there! | ||
| Mehrad | | ... | 14-01-2014 @ 18:52 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | Post Edited: 14.01.2014 @ 21:26 PM by Mehrad Luuuuuukey said:Nice bit of squatting there! Cheers mate! BW: 71.6kg Deadlift 60x5 100x5 120x3 150x3 belt on: 170x1 @7 190x3 @10 180x3 @10 Close Grip Paused Bench BBxlots 40x5 50x3 60x3 70x3 90x2 @10 Slingshot on: 90x3 @8 100x3 @10 Seated Cable Rows Stack 4x12 Stack 6x12 Stack 8x12 Stack 10x12 Stack 12x12 Stack 10x12 Happy with deadlifts today, technically 190x3 is a PB as I haven't handled that weight for reps before. Aiming for 195x3 now. Also got on better with benching today, turns out I bench better with a closer grip even when paused. Looks like I'm going to work on a close grip now for my comp which is now 7 weeks from now not 6 weeks according to the GBPF site. Training again tomorrow with Jack. | ||
| Mehrad | | ... | 15-01-2014 @ 19:14 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | Post Edited: 15.01.2014 @ 19:29 PM by Mehrad BW: 71.7kgTrained with Jack Revans today: Overhead Squat Barx5 30x3 40x3 50x1 60x1 70x1 (Default PB) 80x0 75x0 Never done overhead squats so had an automatic pb from it, got it filmed too. Front Squats (Beltless) Barx5 40x5 60x3 801 100x1 @8.5 120x0 (epic fail) 110x1 @10 100x2 (2 seconds pause) @9.5 Not very good front squatting today, I've done 127.5 for a single at around 69ish before, but to be honest, my form today was much better (very close stance, more upright etc.) and I haven't done front squats in months so this is something to work on. Close Grip Bench (Paused) Barx5 40x5 50x5 60x3 70x1 80x1 @8.5 90x0 90x1 (with slingshot) @8.5 Right shoulder/pec didn't feel good today hence the lacklustre result. Not too serious but couldn't bench properly. Lat Pulldown Stack 4x12 Stack 6x12 Stack 8x12 Stack 10x12 | ||
| Mehrad | | ... | 16-01-2014 @ 14:02 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | BW: 71.2kg Deadlift 60x5 100x5 120x3 150x3 belt on: 170x1 190x3 @10 180x3 @10 Video of my 190x3: Close Grip Bench (Tng) Barx5 40x5 50x5 60x3 70x1 90x1,1 @10 80x3,3,3 @8 Straight Bar Close Grip Cable Rows Stack 4x12 Stack 6x12 Stack 8x12 Stack 10x12 Stack 12x12 Stack 10x12 As usual, I did a s**t ton of mobility work before and after the session. Not bad sesh, looks like I've established my "training maxes". Bench felt better but right shoulder still a little sore. | ||
| Mehrad | | ... | 17-01-2014 @ 14:16 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | Post Edited: 17.01.2014 @ 15:38 PM by Mehrad BW: 71.1kgSquat + Double Minibands BB + bands x5 60 + bands x3 100 + bands x3 120 + bands x2 @8 Belt on: 130 + bands x3,3 @9,10 120+ bands x3,3 @9,10 Belt off: 100x3 (3 Second Paused A.K.A contemplating life whilst sitting) Bench (Closish Grip and tng) Barx5 40x5 50x5 60x3 70x1 80x1 @8 90x1 @10 (failed second rep) 80x6 @10 Speed Deadlifts + double minibands 60 + bands x3 100 + bands x3 110 + bands &rt; 4x3 Mobility work before and after session. Interesting session, havent used bands in a long time. Top end on band is between 30-60kg. I reckon it was 60kg top end, felt bloody heavy! Funny "advice" I've been getting in the gym this week from bros and know it all people I work with. Apparently cheat reps is paramount to increasing my bench... | ||
| JackRevans | | ... | 17-01-2014 @ 14:18 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | loal | ||
| Mehrad | | ... | 20-01-2014 @ 13:05 |
Member 3916, 209 posts SQ 180, BP 95, DL 195470.0 kgs @ 72kgs UnEq | BW: 71kg Squat Barx5 60x5 100x5 120x3 Belt on: 145x1 165x2 @10 155x3 @10 Paused Bench Barx5 40x5 50x5 60x5 75x1 90x1,1 @10 (failed 2nd on first set) 80x4 Lat Pulldown Stack 4x12 Stack 6x12 Stack 8x12 Stack 10x12 Stack 12x12 Less than mediocre session. Left hip flexor felt tight today, right shoulder didn't feel so great either. | ||
| jimmyf | | ... | 20-01-2014 @ 14:48 |
 Member 4098, 532 posts SQ 235, BP 150, DL 260645.0 kgs @ 93kgs UnEq | Good stuff young man! | ||
| JackRevans | | ... | 20-01-2014 @ 15:00 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | next time Il bring my "the stick" for your hipflexors | ||
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