Grants New pl/sm training journal
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lol no im far to lazy for that but i do stretch before squats now! ive got a foam roller so i really need to start using it!
03/4/14 shoulders
standing strict military press
60 x 5,5,5
80 x 1
90 x 1
97.5 x 5,5,5
paused incline bench press
80 x 5
110 x 3
120 x 3
127.5 x 9 + 1 TNG
weak arm dumbell push press
44x5,5
46 x5,5
54 x 6
cable raises
3 x 20
felt ok, tried a different approach on the military press, using a comfy weight for 5s with the last set being almost to failure and building up that way.
incline felt good.
03/4/14 shoulders
standing strict military press
60 x 5,5,5
80 x 1
90 x 1
97.5 x 5,5,5
paused incline bench press
80 x 5
110 x 3
120 x 3
127.5 x 9 + 1 TNG
weak arm dumbell push press
44x5,5
46 x5,5
54 x 6
cable raises
3 x 20
felt ok, tried a different approach on the military press, using a comfy weight for 5s with the last set being almost to failure and building up that way.
incline felt good.
10/4 Press
strict standing military press
60 x 5
80 x 5
100 x 5
100 x 5
100 x 5
incline bench
60 x 10
80 x 10
100 x 3
110 x 5
120 x 15 pb
close grip smith bench with slingshot
100 x 5
140 x 5
160 x 5
180 x 5
190 x 5
170 x 10 pb
push downs
3 x 10
not bad.
strict standing military press
60 x 5
80 x 5
100 x 5
100 x 5
100 x 5
incline bench
60 x 10
80 x 10
100 x 3
110 x 5
120 x 15 pb
close grip smith bench with slingshot
100 x 5
140 x 5
160 x 5
180 x 5
190 x 5
170 x 10 pb
push downs
3 x 10
not bad.
12/4 squats
back squat
60 x 10
100 z 3
120 x 3
140 x 3
160 x 3
172.5 x 10 - actually felt easy with zero back pain
front squat
140 x 5/5/5
hyperextentions
3 x 10
stretching x 10 mins
Taken a ridiculous 12 weeks, but my back now feels good! I've worked hard on form recording each set do get rid of as much ''butt wink'' as possible and its improved alot. Since I've been training hamstrings more I've also found i feel more solid on the squats, and am getting zero knee pain the next day. Previously after squatting id be practically crawling up stairs.. So im prity happy. Enjoying training again now and feeling more positive
back squat
60 x 10
100 z 3
120 x 3
140 x 3
160 x 3
172.5 x 10 - actually felt easy with zero back pain
front squat
140 x 5/5/5
hyperextentions
3 x 10
stretching x 10 mins
Taken a ridiculous 12 weeks, but my back now feels good! I've worked hard on form recording each set do get rid of as much ''butt wink'' as possible and its improved alot. Since I've been training hamstrings more I've also found i feel more solid on the squats, and am getting zero knee pain the next day. Previously after squatting id be practically crawling up stairs.. So im prity happy. Enjoying training again now and feeling more positive
14/4 press
bench press
60 x 10
80 x 10
100 x 5
130 x 5
150 x 13 pb
push press
60 x 5
80 x 5
90 x 5
110 x 3
130 x 1
incline
46s x 30/30
46s x 25/25
lazy session elbow pain for the first time in ages.
bench press
60 x 10
80 x 10
100 x 5
130 x 5
150 x 13 pb
push press
60 x 5
80 x 5
90 x 5
110 x 3
130 x 1
incline
46s x 30/30
46s x 25/25
lazy session elbow pain for the first time in ages.
24/4 press
strict military press
60 x 5
80 x 5
90 x 1
100 x 1
102 x 6
115 x 1
120 x 1
incline
100 x 5
120 x 5
130 x 5
140 x 9
smith close grip w/sling shot
100 x 5
140 x 5
160 x 5
180 x 8
195 x 5
220 x 1
not bad
strict military press
60 x 5
80 x 5
90 x 1
100 x 1
102 x 6
115 x 1
120 x 1
incline
100 x 5
120 x 5
130 x 5
140 x 9
smith close grip w/sling shot
100 x 5
140 x 5
160 x 5
180 x 8
195 x 5
220 x 1
not bad
01/5 press
miitary
60 x 5
80 x 5
100 x 1
102.5 x 5
paused incline
100 x 3
120 x 3
130 x 3
140 x 3
150 x 3 - another 1-2 reps there
close grip bench w/sling shot
140 x 3
160 x 3
190 x 1
175 x 9
miitary
60 x 5
80 x 5
100 x 1
102.5 x 5
paused incline
100 x 3
120 x 3
130 x 3
140 x 3
150 x 3 - another 1-2 reps there
close grip bench w/sling shot
140 x 3
160 x 3
190 x 1
175 x 9
25/6 back
Deadlifts
60 x 5
60 x 5
110 x 2
150 x 1
190 x 1
210 x 1
230 x 1
250 x 1
260 x 5
Weighted chins
Bw x 5
Bw + 20kg x 5
Bw + 35kg x 3
Bw + 40 kg x 5
Seated row
3 x 10
1 x 15
Pull down
3 x 8
Starting to piece back some strength back has been giving me grief for 6 months. Changing my training to get rid of all the high rep ISo s**t in favour for the compound basics with lower reps which served me much better in the past!
Deadlifts
60 x 5
60 x 5
110 x 2
150 x 1
190 x 1
210 x 1
230 x 1
250 x 1
260 x 5
Weighted chins
Bw x 5
Bw + 20kg x 5
Bw + 35kg x 3
Bw + 40 kg x 5
Seated row
3 x 10
1 x 15
Pull down
3 x 8
Starting to piece back some strength back has been giving me grief for 6 months. Changing my training to get rid of all the high rep ISo s**t in favour for the compound basics with lower reps which served me much better in the past!
exactly pal go back to what worked , no doubt you will get back up their and surpass past weights on backky exercises just a matter of time and patience
Thanks mate determined at the min. By the end of the year to be at my strongest.
military press
60 x 5
80 x 5
100 x 5
110 x 5
120 x 1
130 x fail
100 x 10 f**k knows how
One arm Db strict
42 x 5/5
52 x 1/5
62 x f/f
Upright row
40 x 10
60 x 10
70 x 10
40 x 20
Quick one as was looking after baby.
military press
60 x 5
80 x 5
100 x 5
110 x 5
120 x 1
130 x fail
100 x 10 f**k knows how
One arm Db strict
42 x 5/5
52 x 1/5
62 x f/f
Upright row
40 x 10
60 x 10
70 x 10
40 x 20
Quick one as was looking after baby.
Thanks mate determined at the min. By the end of the year to be at my strongest.
military press
60 x 5
80 x 5
100 x 5
110 x 5
120 x 1
130 x fail
100 x 10 f**k knows how
One arm Db strict
42 x 5/5
52 x 1/5
62 x f/f
Upright row
40 x 10
60 x 10
70 x 10
40 x 20
Quick one as was looking after baby.
military press
60 x 5
80 x 5
100 x 5
110 x 5
120 x 1
130 x fail
100 x 10 f**k knows how
One arm Db strict
42 x 5/5
52 x 1/5
62 x f/f
Upright row
40 x 10
60 x 10
70 x 10
40 x 20
Quick one as was looking after baby.
28/6 squat
Squat
60 x 5
60 x 10
100 x 5
120 x 5
140 x 5
160 x 1
180 x 1
200 x 1
215 x 1 pain free and actually felt good for a fair bit more, but slow and steady with my back
Front squat
100 x 3
120 x 1
140 x 1
160 x 1
170 x 1
180 x 1 ATG probs the deepest I've fronted ATG with 180 without wraps, so pleased to think my leg strength is prity good, fingers crossed when my back strength returns then I can hit some PBS lol
Dumbbell hamstring curl
Up to 30 kg x 10
Squat
60 x 5
60 x 10
100 x 5
120 x 5
140 x 5
160 x 1
180 x 1
200 x 1
215 x 1 pain free and actually felt good for a fair bit more, but slow and steady with my back
Front squat
100 x 3
120 x 1
140 x 1
160 x 1
170 x 1
180 x 1 ATG probs the deepest I've fronted ATG with 180 without wraps, so pleased to think my leg strength is prity good, fingers crossed when my back strength returns then I can hit some PBS lol
Dumbbell hamstring curl
Up to 30 kg x 10
3/7 press
military press
60 x 5
60 x 5
80 x 5
90 x 5
100 x 5
112.5 x 5
115 x 5
125 x 1
130 x 1
100 x 11
one arm db strict
45 x 5/5
52 x 2/6
upright row
40 x 10
60 x 10
72.5 x 10 pb
40 x 20
side raise
3 x 10
felt much stronger than last week f**k knows why as dropped a compound.
military press
60 x 5
60 x 5
80 x 5
90 x 5
100 x 5
112.5 x 5
115 x 5
125 x 1
130 x 1
100 x 11
one arm db strict
45 x 5/5
52 x 2/6
upright row
40 x 10
60 x 10
72.5 x 10 pb
40 x 20
side raise
3 x 10
felt much stronger than last week f**k knows why as dropped a compound.
10/7 shoulders
strict military press
60 x 5
60 x 5
80 x 5
100 x 5
117.5 x 5
120 x 5 pb
132.5 x 1
140 x fail
100 x 12
no back support overhead lockout + hold
60 x 5
70 x 5
80 x 3,3 found these hard!?
upright row
40 x 10
60 x 15 drop 40 x 8
40 x 20
side raise
3 x 10
pressing strength is improving, which im very suprized about as im cruising on very low doses and everything else has gone south... must just be responding to the rep ranges etc coming off in 5 weeks completely then, 10 weeks off and a fresh start next year.
strict military press
60 x 5
60 x 5
80 x 5
100 x 5
117.5 x 5
120 x 5 pb
132.5 x 1
140 x fail
100 x 12
no back support overhead lockout + hold
60 x 5
70 x 5
80 x 3,3 found these hard!?
upright row
40 x 10
60 x 15 drop 40 x 8
40 x 20
side raise
3 x 10
pressing strength is improving, which im very suprized about as im cruising on very low doses and everything else has gone south... must just be responding to the rep ranges etc coming off in 5 weeks completely then, 10 weeks off and a fresh start next year.
16/7 SHOULDERS
seated military press (first rep bottom position)
60 x 5
60 x 5
80 x 5
100 x 1
110 x 1
122.5 x 5 pb
110 x 8
100 x 12
no back support seated lockout
60 x 3
70 x 3
82.5 x 3
90 x 1 still really hard think flexibility is going against me here
upright rows
40 x 10
62.5 kg x 15 drop to 40 x 10
42.5 x 20
my back was playing up today so had to do seated as opposed to standing. still felt reasonably strong.
seated military press (first rep bottom position)
60 x 5
60 x 5
80 x 5
100 x 1
110 x 1
122.5 x 5 pb
110 x 8
100 x 12
no back support seated lockout
60 x 3
70 x 3
82.5 x 3
90 x 1 still really hard think flexibility is going against me here
upright rows
40 x 10
62.5 kg x 15 drop to 40 x 10
42.5 x 20
my back was playing up today so had to do seated as opposed to standing. still felt reasonably strong.