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New year, new log.

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BaconWarriorIcon...16-01-2014 @ 12:14 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		1+ week deadlift

Deads
70 X 5
120 X 3
150 X 1
170 X 1
200 X 1
223 X 3 (touch and go)
Dead stop pulls
130 X 10, 10, 10 (no belt or straps), 10 (with straps), 15 (with belt, no straps)

Squat
70 X 3
120 X 2
140 X 2
150 X 1
160 X 1
165 X 1

Beltless squat
140 X 3

Paused and beltless squat
120 X 5

Pendlay rows
60 X 15, 10, 12

Snatch high pulls (hang)
60 X 3
80 X 3
80 X 10

Chins X 10, 10, 8

TRX inverted row X 30, 20 ,20

45 degree back extension (with plate held behind head)
Bodyweight X 20
10Kg X 15
15Kg X 13
Bodyweight X 30

s**tty f**king session, didn't feel good, wasn't up for it, hadn't really recovered from Mondays squatting. Warm up sets felt slow. Left in a s**t mood, going to keep the same training max for next cycle and try and beat my numbers. Hammies and glutes are in tatters, wanted at least 6 reps on my top seat.
dannyboy73Icon...19-01-2014 @ 19:08 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 19.01.2014 @ 19:11 PM by dannyboy73
Hehe, we are both stuck on 240Wink

BaconWarrior said:1+ week deadlift
Deads
223 X 3(touch and go)


Im doing 225 this week and will be pleased if I can manage 3 deicent reps.
BaconWarriorIcon...19-01-2014 @ 20:47 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 19.01.2014 @ 20:48 PM by BaconWarrior
Good luck, Danny.
BaconWarriorIcon...19-01-2014 @ 20:48 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 19.01.2014 @ 20:51 PM by BaconWarrior
Shoulder is in bits still trained OHP.
BaconWarriorIcon...19-01-2014 @ 20:48 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		THIS IS OHP DAY!!!

OHP
bar x 8
40 X 3
50 X 3
55 X 1
59 X 8

Dumbbell shoulder press
14 X 10, 20, 20

Dumbell bench press
14 X 10
30 X 10, 10, 10, 12 (paused reps)

Lateral raises
5 X 20
6 X 20
7 X 20

TRX row X 100 reps total
BaconWarriorIcon...20-01-2014 @ 22:56 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 20.01.2014 @ 22:58 PM by BaconWarrior
Squatting 5+ week

squats
bar X 10
70 X 5
100 X 5
120 X 1
130 X 1
belt on
140 X 12
150 X 1
160 X 1
170 X 1
180 X 1 (BOOM!)

Beltless paused squats
130 X 5
135 X 1
120 X 1 (couldn't be arsed)

Didn't high bar this week because of a strained trap from playing rugby at the weekend. Happy with the 180 joker set, loads more there. could have got more than 12 with the 140 if I wasn't so unfit. Might do a single with 190 with wraps in the next few weeks. Made a point of keeping the belt off for longer while working up, becoming too dependent on it. Will be doing my paused squats beltless for the foreseeable future.
BaconWarriorIcon...22-01-2014 @ 13:38 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Bench Day 5+

paused benching
bar X 12
70 X 2
80 X 1
95 X 9
100 X 1
105 X 1
110 X F (f**k sake)
90 X 5X5
60 X 5X10

Rear delt flyes
5 X 20
8 X 20, 20, 20, 20

Incline
40 X 22, 14, 14

OHP
bar X 5
40 X 5, 5

Face pulls
14 X 40
18 X 30
24 X 30

TRX press-ups/ flyes X 5, 5, 5

Dips X 10

Pushdowns
22 X 10
24 X 10
32 X 10
20 X 25

cables crossovers
4 X 20
6 X 20
9 X 20

TRX bodyweight rows X 25

Shoulder is still a bit sensitive from rugby cleaning the bar for OHP and dips hurt like hell to do. Pissed about the 110 fail but we all have bad days.
BaconWarriorIcon...23-01-2014 @ 15:10 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Strain my trap even worse and squat more day (Deadlift 5+)

Deads
70 X 3
120 X 3
150 X 3
170 X 1
190 X 7
175 X 5

Beltless squats
70 X 3
90 X 2
120 X 1
130 X 1
140 X 1
150 X 1
160 X 1 (pb)

Belt and wraps on
170 X 1
190 X 1
170 X 3

Paused squats with belt
150 X 1
155 X 1

Paused without
140 X 1, 1, 1
120 X 3

The 190 X 7 deadlift was stupidly easy and fast but my trap rebelled against me so looks like I'll have to find a few ways of working around it for a little while. No high bars, possibly no fronts, definitely no high pulls/ heavy shrugs.
dannyboy73Icon...23-01-2014 @ 18:29 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq		Great beltless squats mate

Traps heal fast in my experienceWink
BaconWarriorIcon...23-01-2014 @ 20:29 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Cheers bud, It feels better already haha
BaconWarriorIcon...26-01-2014 @ 21:06 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		OHP 5+

OHP
bar X 8
40 X 5
45 X 1
52.5 X 15

Klokov press
40 X 3
42.5 X 3
45 X 3
47.5 X 3
50 X 3

Benching (T&G)
50 X 10
70 X 10
90 X 10
100 X 5, 5
90 X 10, 10
80 X 10, 10, 10

Dumbbell bench
22 X 20, 16, 14

Cable crossovers, lateral raises and tricep pushdowns for reps ranging from 5 - 30 to finish.
BaconWarriorIcon...28-01-2014 @ 21:06 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Squat, 3+

Squat
Bar X 10
60 X 3
100 X 2
120 X 1
135 X 1
147.5 X 1
157.5 X 10 (wtf?)
Jokers
167. 5 X 2
170 X 2

Beltless paused squats
140 X 1, 1, 1, 1, 1
BaconWarriorIcon...29-01-2014 @ 17:58 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Benching, 3+

bench (paused)
Bar X 15
70 X 1
80 X 1
95 X 1
105 X 6
Touch and go
110 X 1
120 X 1
130 X F
Reverse bands
130 X 1
140 X 1
150 X 1
Paused bench Drop sets
92.5 X 5X5
62.5 X 5 X 10

Incline bench
42.5 X 25, 18, 7

OHP
42.5 X 3, 3, 3, 3, 3

Band crossovers X 20, 20, 20, 20
BaconWarriorIcon...01-02-2014 @ 19:57 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		Deadlift day - Decided to not go straight into 3+ week of 531 in the event of my trap still being buggered

Deads
70 X 5
120 X 3
150 X 10 X 10
Had to use straps for most of the last 5 sets, mostly dead stop reps apart from last couple reps of later sets.

Squat
Beltless
60 X 2
110 X 2
130 X 1
150 X 1
165 X 1
Belt and wraps
170 X 5

TRX BW row X 30, 20

Spent the rest of today absolutely struggling. GVT - not even once. Puked after 9th set of deads.
BaconWarriorIcon...04-02-2014 @ 08:34 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq		OHP 3+ (from last night)

OHP
bar X 8
40 X 3
50 X 1
57.5 X 12

Klokov
40 X 3
45 X 3
50 X 3
52.5 X 3
55 X 3
57.5 X 1 (catastrophic fail on 2nd rep)

Dumbbell shoulder press
15 X 3 X 10

Dumbbell Benching
30 X 18, 16, 9

Dips X 10, 9, 12 (the f**k?)

Dumbbell shoulder press again
12 X 25, 18

Lateral raises
5 X 20, 20

Dumbell shrug
32.5 X 50

Chins X 8

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