Aquarian's 531 odyssey
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| Aquarian |  | Mon CGBP MAX / OHP MAX | 21-04-2015 @ 00:03 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | One of those uber rare occasions where I slept well not just 1 but 2 days in a row! Time to buy a lottery ticket.. Calf was still so-so. Bit better yesterday managed to walk about 30 mins before it started to ache but it was pretty sore at the end of the walk. Thankfully a lot better when I woke up today. CGBP Warmups 20x20,40x10,60x6,80x3,100x2,120x2 - all fine. Working Sets 140x3,160x2 - both easy. 185x1 - piss easy! Easy unrack, held it at the locked out position, slow descent and touch before a nice press and lock. Why can't I do that every time? Cause you sleep s**t you dummy! I think I could've done 190 today - 4 days after struggling to unrack 190 with a much wider grip! OHP (Wide grip) Unfortunately had to wait almost 30 mins to get a free rack and went a bit cold. Warmups 20x10,40x6,60x3,80x2 - no problems! Working Sets 90x3 - fine. 110x2 - 2nd rep was tough, probably paused a bit too long after the first. 127.5x0 - missed it just above the head. 122.5x1 - had to lean back a bit but comfortable lock out. Possibly the long wait cost me a bit of momentum but 125 was probably a safer bet. Bent Over Rows (Pronated) 20x10,40x10,60x6,80x6,100x6,120x5(straps) - last set was a bit painful for the biceps but otherwise ok. External Rotation 40x10,60x10,80x10,100x10,120x10,140x10 - brought the seat down one notch. Had a bit of pain in the left bicep on the first couple of sets but then it disappeared. Very pleased with the cgbp - and surprised considering that I hadn't made any progress on these during the last few weeks. Just shows what a difference a few good nights sleep makes. Hopefully I can keep this up. Next up back to triples with the deads and hbbs. Calf was much better after the workout so hopefully will be better still over the next few days. | ||
| Aquarian | | Wed DL / HBBS - triples on both | 23-04-2015 @ 00:51 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Didn't sleep great after the last workout but made up for it last night. Calf wasn't great yesterday during and after the walk but managed to walk over 30 mins before stopping. Bought a strap on ice pack from Boots yesterday and luckily it just about fits on the calf so I'll give it a shot over the next few days. DL Well time to try out the old grip again - supinate right and pronate left - with which I've had much success in the past. Warmups 60x10,100x6,140x3,180x2,220x1 - Used the old grip on the 140 and 220 set. No pain, although 220 felt much tougher than when pronating the right. Knees were fine. Working Sets 230x3,240x3,250x3 - all good. 260x2.8 - just missed lockout on the 3rd rep as the grip was going a bit. Still better than last time. 270x1,270x2(straps) - 1st rep was slow so strapped up. Both reps with the straps were easy but as I put the bar down noticed that a flap of skin had come off the left ring finger! Not nearly as bad as the calluse tear I had on the right hand but I was amused how I managed to do almost 13 reps strapless without any tears and then ripped it with the straps on! Funny thing was when I got home and washed the hands and a tiny nick on the right middle finger stung like hell but the big ripped left finger barely registered any pain. Paper cuts are always the worst! HBBS Warmups 20x10,60x6,100x4,140x3,180x2 - strength was fine but calf was sore. Luckily the soreness got better on each set. Working Sets 200x3,210x3(belt),220x2 - 200 was easy and almost did 210 beltless too! 2nd rep with 220 was a bit slow and leaning forward so I stopped there. Good session happy with the deads despite get skinned again! The old grip worked well and felt better. Squats were good too and the calf felt fine afterwards. Next up BP/OHP triples - would love to get at least 180x2 on the bench and hopefully 120 for 1 or 2 on the ohp. | ||
| JackRevans |  | ... | 25-04-2015 @ 00:54 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | JonA81 said:Sleep reference with the username? That's what I always thought | ||
| Aquarian | | ... | 25-04-2015 @ 01:33 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | JackRevans said: That's what I always thought  Nothing quite that imaginative - just my astrological sign - not that I believe most of that s**t - well just the good stuff  | ||
| Aquarian | | Fri BP / OHP Triples | 25-04-2015 @ 01:51 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Slept well after the last workout but could have slept better last night - kind of the reverse from last time. But sleep post workout seems to be more important for me than pre. On the rare occasions I sleep well both pre and post... Bizarrely and miraculously zero calf pain, back pain or knee pain walking yesterday. I felt like I had been transported into someone else's body but sadly it was still short and fat so aesthetically no improvement! Anyway I managed to walk for well over an hour and had to stop myself walking even more. Felt better than getting pb's on the big four in the same week....well almost! Anyway enough rambling... BP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all easy. Working Sets 140x3,150x3,160x3,170x3 - bit scary when 170x3 feels no different from 140x3 and in a good way too! 180x2 - like a warmup!!! Well I'm officially a member of the 180 for reps club! Only took around 9 years to go from 1 to 2 reps! Hopefully the 3rd one will come just a bit faster! OHP (narrow) Warmups 20x10,40x6,60x3,80x2 - used the new Eleiko Power Bar - the one with the cut-throat sharp knurling. Very nice! Working Sets 90x3,100x3,110x3 - all easy. 120x2 - it's been a while but good to be back! No problems! Shrugs (wide) 20x10,60x10,100x10,140x10(straps),180x10,220x5 - forearm was much better and could've done 140 set no straps albeit fewer reps. External Rotation 40x10,60x10,80x10,100x10,120x10 - stopped at 120 as I had to leave a bit early. Fantastic session can't ask for more. Just need to sleep well now to consolidate it. Next up LBBS/ Sumo on Sun. If I can squat normally I'll be ecstatic regardless of the weight. Sumo I'll use the same grip as I did with the conv - finger has healed very quickly so I won't need to tape it up too much - and hopefully get something like 260x3 and maybe 270x2. | ||
| ChrisMcCarthy | | ... | 25-04-2015 @ 10:06 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Grand Job! Out of interest, do you ever get the urge to run a 'mock meet' session in of just having your heavy weeks? | ||
| Aquarian | | ... | 25-04-2015 @ 14:48 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | ChrisMcCarthy said:Grand Job! Thanks that was one of my best ever sessions. Everything just clicked technically and strength wise. I'm certain that good quality sleep was a large factor in that as always. Out of interest, do you ever get the urge to run a 'mock meet' session in of just having your heavy weeks? No I pretty much just stick to my 321 template - 1 week of triples, 1 week of doubles, 1 week of 321 and then back to triples. I'm a stickler for routine as you've probably noticed reading my log | ||
| Aquarian | | Sun LBBS / SUMO triples | 26-04-2015 @ 23:10 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | I slept ok and calf was fine with a slightly longer walk yesterday. LBBS Warmups 20x10,60x10,100x6,140x3,180x2 - all ok, no pain at all in the calf. Working Sets 200x3,210x3(belt),220x3,230x2 - could have done 3 with 230 but 2nd rep was a bit slow so played it safe. Sumo DL Warmups 60x6,100x4,140x3,180x2,220x1 - sharp pain the left knee first 2 sets. I think keeping the feet too straight was the issue and turning them out more fixed the problem. Otherwise weights felt fine. Working Sets Used right supinated mixed grip on all strapless sets. 230x3 - slow as usual! 240x3 - ouch, slammed the left middle finger into my leg and that pushed the nail into the skin and cut it open. Great bloody mess! 250x3 - Fairly comfortable other than the finger aching. 260x1,1,1(straps) - could've done 2 or 3 consecutively without the straps but the finger was not making it easy. 270x1(straps) - quite slow probably shouldn't have gone for this. Very good session on both lifts - no calf pain on the squats was a huge relief and hopefully won't be an issue again soon. Sumo was slightly better possibly due to the grip change albeit the middle finger is becoming an issue - maybe when the nail is too short the end of it digs into the nail bed too much and cuts it open. Next up cgbp and ohp triples. Hoping for at least 170x3 on the former and possibly 120x2 again on the wide grip ohp. | ||
| yano93 | | ... | 28-04-2015 @ 17:32 |
 Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Someday I'd like to have your deadlift... Some... Day... | ||
| yano93 | | ... | 28-04-2015 @ 17:32 |
Member 4806, 83 posts SQ 205, BP 120, DL 235560.0 kgs @ 81.8kgs UnEq | Oh and when am I going to convince you to come and do a competition!? | ||
| Aquarian | | ... | 28-04-2015 @ 23:37 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | yano93 said:Someday I'd like to have your deadlift... Some... Day... You will mate yours isn't too shabby at almost 3xbw! Just need to tweak your tech a bit and practice it a bit more. I'd love to have my deadlift too...from around 3 years ago when I was regularly getting 300 plus rather than slumming in the 280's and 290's. If I can get my gut in a bit then maybe I can get back to that level. | ||
| Aquarian | | ... | 28-04-2015 @ 23:43 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | yano93 said:Oh and when am I going to convince you to come and do a competition!? Good luck with that! Aquarians are famous for being stubborn even when they know they are wrong!One day when no one is looking I may do one and find out what all the fuss is about! Meantime... | ||
| Aquarian | | Tue CGBP / OHP Triples | 28-04-2015 @ 23:52 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | I almost don't remember the last time I slept badly! Just need to keep it up and not get complacent. CGBP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all fine. Working Sets 140x3,150x3,160x3 - all ok. 170x2.8 - just missed lockout on the third. Bar slipped slightly in my hands but I don't think I had quite the strength to lockout. 175x2 - bit of a grind on the 2nd but a pb nonetheless! OHP (Wide) Warmups 20x10,40x6,60x3,80x2 - all fine. Working Sets 90x3,100x3,110x3 - last rep on 110 was a bit slow. 120x1 - a grind with a lot of leaning back but saved it in the end! Bent Over Rows (Supinated) 20x10,40x10,60x6,80x6,100x6,120x4,120x4(straps) - good grip but probably should've put straps on the first 120 set! External Rotation 40x10,60x10,80x10,100x10,120x10,140x10 - no problems! Pretty good session decent improvement from last time. Next up deadlift and hbbs doubles! 270x2 and 280x1 would be nice and maybe 230x2 on the hbbs as well. | ||
| Aquarian | | Thu CONV DL / HBBS doubles | 01-05-2015 @ 00:48 |
Member 2782, 456 posts SQ 262.5, BP 195, DL 310767.5 kgs @ 113kgs UnEq | Sleep was a bit disjointed after the last workout but fine last night. DL Warmups 60x10,100x6,140x3,180x2,220x1 - all ok. Working Sets 240x2,250x2,260x2,270x2 - all fine. 280x1,280x1(straps) - just about locked out first one without straps. 2nd was fairly easy. Slightly ripped the left ring finger and got a blood blister on the left middle but compared to the scrapes I've had recently these were nothing more than a prick on the fingers (no Blackadder jokes please!). HBBS Warmups 20x10,60x6,100x4,140x3,180x2 - got some sharp pain in the left knee on the 100 set but it went away after that - not that uncommon for this to happen. Working Sets 200x2 - ok 210x2(belt) - 2nd rep was leaning forward too much and the head dropped down. 220x2 - both reps came down too fast and came up too horizontally. 230x1 - finally got the speed right going down and was comfortable coming up. Could've done 2 but decided to cash in my chips! Good session especially on the deads. Switching the grip back is paying dividends and hopefully will be able to do 285 strapless next week. Still a bit tentative with the squats - calf is fine but unwilling to really come down too hard on it. But I should be good for 240 next week. Next up BP / OHP doubles. Aiming for 182.5x2 on the former and probably 130x1 on the latter. | ||
| Billytheold | | ... | 01-05-2015 @ 01:20 |
 Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270695.0 kgs @ 100kgs UnEq | The ticket must be purchased by another who really likes you as a friend at the precise moment. You value perfection. The most unopportuned time is you best odds. | ||
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