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2014: Regaining Strength and Beyond

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JordanWebsterIcon2014: Regaining Strength and Beyond09-01-2014 @ 21:13 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq
Post Edited: 24.01.2014 @ 18:02 PM by JordanWebster
So right now I am complete weaksauce. I'm in my final year of uni and I kind of completely abandoned the gym last term after acquiring a new squat PB. I'm determined to get back to my old strength and beyond this year.

All Time PBs:
Squat: 260kgx1, 240kgx5, 220kg 5x5
Bench: 160kgx1
Deadlift: 277kgx1, 232.5kg 5x5
Military Press: 100kgx2, 95kgx5

I currently reside in the 120kg weightclass and compete in the GBPF.

GOALS:
Squat: 280kgx1
Bench: 180kgx1
Deadlift: 300kgx1
Military Press: 120kgx1, 100kgx10
Push Press: 140kgx1
Powerclean: 140kgx1

All training for the foreseeable future will be beltless unless otherwise stated.

-------------------------------------------------------------------
07/01/2014 Training

Squats: 165kg 5x5. These were really hard
Military Press: 60kg 5x5.
BB Rows: 70kg 5x5.

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09/01/2014 Training

Deadlifts: 180kg 2x10. These actually felt pretty good.
SLDL's: 180kg 3x3.
CGBP: 100kg 5x5.
Squats: 130kg 5x5.
Incline DB Press: 34kgx10,7,5,4,4.
JordanWebsterIcon...10-01-2014 @ 20:46 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq
Post Edited: 24.01.2014 @ 18:13 PM by JordanWebster
Had to have a quick session today.

Squats: Worked up to 180kgx1. Then did 155kg 5x5.
Military Press: 65kg 5x5.

A decent little session, I need to start stretching more often again and eat more consistently.
JordanWebsterIcon...12-01-2014 @ 16:18 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq
Post Edited: 24.01.2014 @ 18:19 PM by JordanWebster
Bodyweight: 106.9kg

I changed the bodyweight on my profile back to 118.8kg because those lifts were achieved around that bodyweight. I didn't want to give any false impressions.

SLDL's: 165kg 5x5. I forgot my chalk so borrowed some 'versa gripps' from somebody.
Floor Press: 100kg 2x5, 100kgx15.
Barbell curls 40kg x10,10,5 Supersetted with 'Lat Pullovers' 30kgxAMRAP.
JordanWebsterIcon...15-01-2014 @ 16:06 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq		14/01/2014 Training

Bodyweight: 107.6kg

Squats: 160kg 5x5. These were really hard and it doesn't help I tweaked my back the other day. My back is a bit painful.

The uni rowing team were in and they're complete douchebags. The gym was crowded so thought I would finish my workout tomorrow (today) when it was quiet.

-------------------------------------------------------------------
15/01/2014 Training:

Forgot to weigh myself this morning.

Military Press: 67.5kgx5,5,5,5,10. These were really easy! A stark contrast to last week. Maybe my strength is starting to come back on some exercises!

Pullups: Many pullups of different grips and negatives when I failed. I can't do more than 5 wide grip pullups in a row at the moment.

BB Rows: 80kg 5x5. Pretty good but I was a little aware of the twinge in my back.

Lat Pulldowns: 60kgx15,12,12

Face Pulls: 3x12
JordanWebsterIcon...16-01-2014 @ 20:52 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq		Bodyweight: 108.4kg

Powercleans: 80kg 4x3.

Deadlifts: Did 160kgx3,2 but I was very aware of the pain in my back so decided not to proceed with deadlifts. I planned to do 190kg 2x10 today.

CGBP: 105kg 5x5

Incline DB Press: 34kgx10,10,10,10,5. Huge improvement on last week! My pressing strength seems to be coming back rapidly.

Squats: 60kgx a few. Naa my back is too tender, don't wanna push anything.

Lat Pullovers 3xAMRAP. This is an exercise where I use a horizontal handle on one of the machines and use my lats to pull the bar down. My friend said they're called Lat Pullovers. I don't care what they called, I just decided to do them one day and I really like them.

My back seems to be recovering quite quickly but I don't want to push it and make it way worse than it is. I'm going to let it rest for a week or two before squatting and deadlifting again. I'm just so damn eager to get back to my old weights, to struggle with weights 20kg less than what used to be legitimately easy is depressing. In the meantime I will work on my mobility hard, do powercleans which oddly don't hurt my back and hammer my pressing.
JordanWebsterIcon...18-01-2014 @ 16:45 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq
Post Edited: 18.01.2014 @ 16:45 PM by JordanWebster
Bodyweight: 107.0kg

Powercleans: 80kg 6x3. These honest to god help my back feel better afterwards and I enjoy doing them.

Military Press: 70kgx5,5,5,5,11. My pressing strength is coming back so nicely at the moment. The weights and reps are both going up.

BB Rows: 82.5kg 5x5

Reverse DB Flyes: 10kg 3x12

Then just basically as many pullups as I could do varying the grips etc. A really good session and my strength is coming back nicely.
JordanWebsterIcon...19-01-2014 @ 16:43 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq
Post Edited: 21.01.2014 @ 16:24 PM by JordanWebster
Bodyweight: 108.0kg

Average Week Bodyweight: 107.7kg

Spoto Press: 105kg 5x5. Wow these are really hard, I find them harder than normal benches.

Pullups

Barbell Curls: 45kg 5x5.

A short and sweet workout.
JackRevansIcon...19-01-2014 @ 16:47 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		good to have you back carpetbagger.

are you ripped at your new bodyweight?
JordanWebsterIcon...19-01-2014 @ 16:58 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq
JackRevans said:good to have you back carpetbagger.

are you ripped at your new bodyweight?


I lost the weight fairly rapidly through just not eating and training so I think I lost a lot of muscle too. I think with my consistent eating lately though I'm beginning to look better than I did before.
JordanWebsterIcon...21-01-2014 @ 16:24 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq
Post Edited: 24.01.2014 @ 17:55 PM by JordanWebster
Bodyweight: 108.9kg

Powercleans: 85kg 6x2
Military Press: 72.5kg 4x5,1x10
Pullups
BB Rows: 85kg 5x5
JordanWebsterIcon...23-01-2014 @ 19:55 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq		Bodyweight: 107.6kg

Powercleans: 90kg 6x1. I was naughty and military pressed 3 of them, they were quite easy Happy.
CGBP: 107.5kg 5x5
Lat Pulldowns: 70kgx10, 80kgx8, 90kgx8
Incline DB Press: 36kgx10,10,10,9,7
JordanWebsterIcon...24-01-2014 @ 17:55 
Avatar
Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq		Bodyweight: 107.9kg

Military Press: 75kg x5,5,5,5,10 supersetted with the pullups
Wide Grip Pullups: bwx5,5,4+1,3+2,3+2 (x+y = x reps + y negatives)
BB Rows: 90kg 5x5
JordanWebsterIcon...28-01-2014 @ 18:53 
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Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq		Average Week Bodyweight: 107.9kg (+0.2kg)

Bodyweight: 107.3kg

Powercleans: 85kg 6x3
Military Press: 80kg 4x5,1x8
BB Rows: 92.5kg 5x5
Squats: 140kg 4x5, 1x12 and last rep paused
JackRevansIcon...28-01-2014 @ 18:56 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		why do you keep doing power cleans?
JordanWebsterIcon...28-01-2014 @ 18:59 
Avatar
Member 4207, 109 posts
SQ 260, BP 160, DL 277
697.0 kgs @ 118.8kgs UnEq
JackRevans said:why do you keep doing power cleans?


No reason other than I wanna get good at them because I think they're awesome lol.

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