Adam's log.
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| Sawyers |  | ... | 09-12-2015 @ 16:32 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Sumo (No belt, Straps after 100 as I tore a callus on my hand, then after the 4th working set I trapped my finger, it bruised immediately then swelled shortly after. I compressed/taped it on and got on with the session. Though its still bruised now.) 50kg x 5 100kg x 3 140kg x 8, 8, 8, 8, 8 Block pull (No belt, straps, conventional, off thin 20kg bumper plates) 100kg x 3 135kg x 4, 4, 4, 4, 4, 4 - Default PB's SLDL (No belt, straps) 117.5kg x 3, 3, 3 - Default PB's BOR 50kg x 10, 10, 10 Pullup 10 reps - I suck at these, controlling my right scapula is very hard. A variety of upper back/bicep movements on cables/machines, most for 3x8-12. Rehab&Stretching. | ||
| Sawyers | | ... | 10-12-2015 @ 11:41 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Pause squat (Low bar, belt from 140kg) 60kg x 3 100kg x 2 140kg x 1 160kg x 1 172.5kg x 1 - PB  140kg x 3, 3, 3, 3, 3 Wide squat (Low bar, belt from 130kg, theraband around knees) 60kg x 3 100kg x 2 130kg x 8, 8, 8 Bench 20kg x 5 60kg x 3 85kg x 4, 4, 4, 4, 4, 4, 4, 4 Fluff, rehab & stretching. Not bad considering I literally had zero sleep last night, I was laid in bed from 10 until around 4.30 when I eventually gave up and got up. Hopefully my sleep pattern will sort itself soon as I plan on staying awake until this evening. | ||
| Sawyers | | ... | 12-12-2015 @ 17:07 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Deadlift (Conventional, straps from 100, belt from 140) 50kg x 5, 5, 5 100kg x 1 140kg x 1 150kg x 3, 3, 3, 3, 3 Pause Sumo Deadlift (Straps from 100, belt from 160) 50kg x 5, 5 100kg x 1 140kg x 3, 3, 3 160kg x 3 180kg x 3 - Probably a PB of some kind. SLDL (Straps from 100, no belt) 50kg x 5 100kg x 1 120kg x 5, 5, 5 - PB's Wide SLDL (Straps from 100, no belt) 50kg x 5 100kg x 1 120kg x 5, 5, 5 BOR 50kg x 10, 10, 10 DB Row 20kg x 15, 15, 15 Rear delt fly 6kg x 10, 10, 10 Hammer curl 14kg x 10, 10 Rehab. Simple enough. | ||
| Sawyers | | ... | 13-12-2015 @ 18:34 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Trained on about an hours sleep again, plus the gym was freezing which im not used to. Im sure I will get used to it for the few weeks im here. Also back on an eleiko bar too. Squat 60kg x 5, 5, 5, 5, 5 100kg x 1 140kg x 1 Belt on 165kg x 3, 3, 3, 3, 3, 3 - Slower than id like. 172.5kg x 1 180kg x 1 - Again, slower than id like but easy enough. Wide squat 60kg x 5 100kg x 3 Belt 140kg x 1 150kg x 3 - PB of some description. Bench 20kg x 5, 5, 5 40kg x 3 60kg x 2 80kg x 1 87.5kg x 3 - Alot tougher than expected. 82.5kg x 3, 3, 3, 3, 3 - By the end these were good. I set up the safety rails so that If i keep tight im just above them, if I relax I hit them so I know if im being lazy. Pin press 60kg x 3 70kg x 5, 5, 5 - These feel harder than normal bench, I suspect these will help improve it. OHP 20kg x 5, 5, 5 - First time doing these since surgery, I think ill stick to the bar until I can comfortably do sets of 10 whilst keeping my scapula set. Some laterals. Rehab at home. | ||
| Sawyers | | ... | 14-12-2015 @ 12:26 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Sumo 70kg x 5, 5 100kg x 3 140kg x 2 170kg x 1 190kg x 1 172.5kg x 3, 3, 3 152.5kg x 3, 3 Block pull sumo 152.5kg x 3 172.5kg x 3 192.5kg x 3 202.5kg x 1 220kg x 1 Fluff. The Eleiko bar is so harsh when deadlifting. 172.5kg today felt so much harder than 180kg did last week, I cant wait to be back here training on it consistantly, goes to show how weak I am off the floor. | ||
| Sawyers | | ... | 16-12-2015 @ 15:07 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 17.12.2015 @ 12:35 PM by Sawyers . | ||
| Sawyers | | ... | 17-12-2015 @ 12:41 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Tuesday: Bench 20kg x 5, 5, 5, 5, 5 40kg x 5 60kg x 5 70kg x 5 80kg x 5 87.5kg x 5 77.5kg x 5 Press up BW x 10, 10, 10, 15 T bar row/U, W, T Holds. 10kg x 5 35kg x 12, 12 40kg x 12 45kg x 12 Curl/L raise/Slow lowering 2.5kg x 8, 8, 8, 8 Incline 1 1/2 DB curl 6kg x 8, 8, 8, 8 Yesterday: Squat (Beltless) 20kg x 5 70kg x 5, 5, 5 100kg x 5 120kg x 5 140kg x 5 160kg x 5 - Default PB, my best belted 5 is 175, I hope to be around that beltless in a few weeks. 142.5kg x 8 Front rack split squats 40kg x 8, 8, 8, 10 Deficit RDL 40kg x 5 80kg x 5 100kg x 8, 8, 8, 12 - Hook grip, then straps on last set. RKC plank BW x 2 rounds Today: Prowler push/Sled drag 20mins up and down a pyramid adding weight to the sled then back down. Working at a steady pace. Sumo (Hook grip, belt) 70kg x 3, 3, 3 125kg x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 Conventional (Hook grip, belt) 70kg x 3, 3, 3 105kg x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - These felt really good. Done. | ||
| Sawyers | | ... | 18-12-2015 @ 10:42 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Incline DB Press (6second eccentric) 12kg x 5 20kg x 5 22kg x 5, 5 10kg x 50 - Normal eccentric OH tricep extension 6kg x 15, 15, 15, 20 Chinup/Rear delt fly BW x 4, 4, 4, 4 / 6kg x 10, 10, 10, 10 DB shrug 20kg x 20, 20 30kg x 12, 12 BB curl 20kg x 100 total reps broken into 20's 10's and 5's by the end. Enjoying this change of training for a few weeks. | ||
| Sawyers |  | ... | 20-12-2015 @ 12:56 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | DB bulgarian split squat, 6second eccentric (each side) 10kg x 5 20kg x 5 30kg x 5, 5, 5, 1Long hold Back extensions 20kg x 10, 10 10kg x 10, 10 Cossack squats Bw x 10, 10 Band alphabet x 2/side Farmers 55kg x 30m, 30m, 30m, 30m | ||
| lrogers75 | | ... | 20-12-2015 @ 22:22 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Sawyers said:Sumo 70kg x 5, 5 100kg x 3 140kg x 2 170kg x 1 190kg x 1 172.5kg x 3, 3, 3 152.5kg x 3, 3 Block pull sumo 152.5kg x 3 172.5kg x 3 192.5kg x 3 202.5kg x 1 220kg x 1 Fluff. The Eleiko bar is so harsh when deadlifting. 172.5kg today felt so much harder than 180kg did last week, I cant wait to be back here training on it consistantly, goes to show how weak I am off the floor. This was a big shock to me also. Feel like all my old Pbs are fake now. But explains why my training dl is always higher than comp. Great to train with am elieko all the time. Training looks great mate! | ||
| Sawyers | | ... | 21-12-2015 @ 13:17 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | lrogers75 said: This was a big shock to me also. Feel like all my old Pbs are fake now. But explains why my training dl is always higher than comp. Great to train with am elieko all the time. Training looks great mate! Yeah, it makes a significant difference I think. Though it feels miles better to squat and bench with. I look forward to when im back properly and can train on it every session. Cheers, just something a bit different for now. | ||
| Sawyers | | ... | 21-12-2015 @ 13:20 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Bench (Close grip) 20kg x 5 40kg x 5, 5, 5 60kg x 3 80kg x 3 87.5kg x 5 - Matched last week but much more controlled. 92.5kg x 3 80kg x 7 - Poor, completely messed this up. Bench (Medium grip) 60kg x 5, 5, 5 - Default PB's 80kg x 1 - Default PB Bench (Wide grip, little finger touching the rings) 60kg x 5, 5, 5 - Default PB's 80kg x 1 - Default PB Pressup BW x 15, 15, 15, 15 T bar row/UWT Iso hold 45kg x 12, 12, 12, 12/BW x 20, 20, 20, 20 L raise/Curl/Incline curl 2kg/8kg x 10, 10, 10 Hopefully have a decent squat session tomorrow. | ||
| Sawyers | | ... | 22-12-2015 @ 13:49 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Squat - low bar, no belt, pause. 70kg x 3, 3, 3 100kg x 1 140kg x 1 160kg x 1 - PB 170kg x 1 - PB 175kg x 1 - PB 140kg x 5 - PB Front squat - no belt, small pause. 70kg x 5 100kg x 5 - PB 90kg x 5, 5 Deficit RDL - Hook grip 70kg x 3 100kg x 3 125kg x 10 - Straps, PB 120kg x 8, 8 - Straps. BSS BW x 10, 10 GHR BW x 10, 10 Pull-up BW x 3, 3, 3, 3, 3 Hanging knee raises BW x 5, 5 Pallov press Red band x 10, 10 Fun. | ||
| Sawyers | | ... | 23-12-2015 @ 11:16 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Wide grip bench (little finger touching rings) 20kg x 5, 5 40kg x 3, 3, 3 60kg x 1 80kg x 1 90kg x 1 - PB 95kg x 1 - PB 100kg x 1 - PB 102.5kg x 1 - PB 80kg x 5 - PB Low pin press (close grip) 60kg x 3 70kg x 5 - PB 65kg x 5, 5, 5, 5 Incline DB press, 3s eccentric 12kg x 10 20kg x 5, 5, 5 OHP 20kg x 8, 8, 8 DB Tricep extension 6kg x 20, 20, 20 Pull-up/press-up(5s tempo)/GHR BW x 3/5/10, 3/5/10, 3/5/10 Fun. | ||
| Sawyers | | ... | 24-12-2015 @ 11:34 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | BOR 40kg x 5 70kg x 5, 5, 5, 5, 5 T bar row 25kg x 6 35kg x 5 45kg x 6 55kg x 6 Pull-up Bw x 3, 3, 3, 3, 3 Rev flys 6kg x 10, 10, 10 BB curl 30kg x 6, 6, 6 Handstand practice Some x a few Very quick session. | ||