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Floobler | ... | 16-05-2016 @ 14:06 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squat 60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 5 160kg 3 sets of 8 PB Lunges 60kg x 5 70kg x 5 80kg x 5 90kg x 5 PB Calf raises (standing with barbell) 120kg x 6 140kg x 6 160kg x 6 170kg x 6 180kg x 6 185kg x 5 Farmers walk 57.5kg's x 20m 77.5kg's x 20m 97.5kg's x 20m Felt something in my lower back go in the pickup on the last set. It's from an injury from a couple years back, should have seen it coming really, it's been fairly sore the last few days. Chin-ups BW x 6 +12.5kg 3 sets of 8 PB? 2 handed plate pinch 2 15kg plates x 62 seconds PB Hit some good numbers today but lower back is a little worrying. I don't feel it's a major injury, just a slight tweak. Need to be a bit smarter and rest up some more, probably should leave deadlifts out this week as well. | ||
Floobler | ... | 17-05-2016 @ 13:17 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Lower back is a bit worse than I'd initially thought, will have to be careful :/ decided to focus on seated pressing today to protect it Seated shoulder press Bar x a few 40kg x 6 50kg x 6 60kg x 5 70kg x 5 80kg x 4 85kg x 4 PB 90kg 3 sets of 2 PB Strict DB press (standing) 25kg's x 8 25kg's x 8 30kg's x 5 30kg's x 5 Super super strict on these, trying to be careful Lateral raises 20kg's 3 sets of 8 Almost called it a day there but decided to finish off with some triceps Close grip bench press (some paused, some T&G) 60kg x 5 80kg x 5 90kg x 5 100kg x 5 110kg x 5 PB 110kg x 4 110kg x 4 Skullcrushers 20kg x 10 30kg x 10 40kg x 10 45kg x 10 50kg x 7 Done. Feeling a little depressed atm, hopefully my back recovers soon otherwise I might not be able to compete at England's juniors | ||
Floobler | ... | 18-05-2016 @ 15:55 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Bathroom is getting redone at home so had to go to gym anyway for a shower, decided to sneak a workout in as well Pause bench Bar x a couple of sets 60kg x 6 80kg x 5 100kg x 3 110kg x 3 120kg 3x3 PB Not bad after shoulders & tris yesterday Incline hammer strength (seat height 2) 50kg x 10 70kg x 8 90kg x 6 100kg x 6 115kg x 6 PB 125kg x 6 PB - very easy im a good 20kg stronger on this over the last time i used it, happy days DB bench press 44kg's x 10 PB 44kg's x 9 44kg's x 8 DB flies 20kg's x 10 20kg's x 10 20kg's x 10 Neutral grip pullups BW x 6 +10kg x 6 +20kg x 5 +20kg x 5 +20kg x 5 T-bar rows 20kg x 15 40kg x 12 55kg x 12 65kg x 10 Had to be really careful with these Facepulls 4x12 Reverse pec dec 175lbs 3x8 Resting tomorrow then I'll see if i can manage some light squats / leg training friday | ||
Floobler | ... | 20-05-2016 @ 15:27 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squat 50kg x 4, x 4 80kg x 4 100kg x 4 110kg x 4 120kg x 4 130kg x 4 140kg x 4 150kg x 4 160kg x 4 170kg x 4 Didn't plan on going anywhere near this heavy, felt really good actually. Back was bothering me a little, had to focus on a slow descent and staying really upright. Feel like 200+ is there anytime I want it Deadlift (just to keep the feeling) 70kg x 4 80kg x 4 90kg x 4 100kg x 3 110kg x 3 Felt good but could tell going any heavier would be dangerous Lying leg curls 110lbs x 15 130lbs x 12 150lbs 3 sets of 6 Calf raises 205lbs x 8 235lbs x 8 265lbs x 6 265lbs x 5 Today was encouraging, think if I don't push it I should still be alright to compete in 3 weeks | ||
Floobler | ... | 21-05-2016 @ 17:02 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Close grip pause bench Bar x a lot 60kg x 8 80kg x 5 90kg x 5 100kg x 5 110kg x 5 PB 115kg x 3 PB 120kg x 2 120kg x 2 - better, attacked this set more Incline EZ bar skullcrushers 10kg per side x 10 15kg per side x 10 20kg per side x 6 20kg per side x 6 V-bar pushdowns 160lbs x 10 180lbs x 10 200lbs x 8 - this was the stack BB curls (cheating a bit as the weights got heavier) 30kg x 8 40kg x 8 50kg x 8 55kg x 8 60kg x 6 EZ bar preacher curls 7.5kg per side x 8 10kg per side x 8 12.5kg per side x 5 Cable curls 50lbs x 10 70lbs x 10 90lbs x 10 110lbs x 7 Enjoyable arm day to end the week | ||
Floobler | ... | 23-05-2016 @ 14:53 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squat 60kg x 5 80kg x 5 100kg x 3 120kg x 3 140kg x 3 160kg x 3 170kg x 3 180kg x 3 180kg x 3 180kg x 3 Very happy with this, 180 is still my best triple so to do it for three sets with a dodgy back & 1-2 reps in the tank is very pleasing. Plus last time I tripled this it was in double ply sleeves, was only wearing neoprenes today Leg press 190kg x 10 230kg x 10 270kg x 10 300kg x 10 PB 320kg x 7 PB Lying leg curls 120lbs x 10 150lbs 3 sets of 8 PB Calf press (on leg press machine) 100kg x 8 120kg x 8 140kg x 8 160kg x 6 175kg x 5 Decline sit-ups BW x 15 +10kg x 10 +10kg x 10 Then a nice uphill mile & a half walk home in the pouring rain Really enjoyed today, been doing a lot of recovery work and the back seems to be on the mend. Might do some deadlifts on the Trapbar later this week if I still feel good | ||
Floobler | ... | 24-05-2016 @ 11:55 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Strict press Bar x a few 40kg x 6 50kg x 5 60kg x 5 70kg x 5 70kg x 5 Plan going in to today was to work up to a few sets of 4-5 reps with 75-80kg, could tell it wasn't going to happen, felt very weak today Push press 60kg x 10 75kg x 8 85kg x 5-6 (lost count) 95kg x 2 - terrible, wanted 4-5 95kg x 3 - better, still crap tho Hammer strength shoulder press 30kg x 10 40kg x 10 50kg x 10 60kg x 8 70kg x 8 80kg x 6 90kg x 5 Lateral raises 20kg's x 12, x 12, x 12 Facepulls 4 sets of 12, can't remember weights Reverse pec dec 145lbs x 12 160lbs x 12 175lbs x 9 Think I was expecting a bit too much of myself today, can't be too dissapointed as I'm still feeling strong on anything where my lower back isn't involved. A bit worrying as the log press at England's is 110kg for reps, I think if I hadn't had this setback it would have been achievable (current PB is still 105kg x 1). As it is I'll be happy to just not zero it :/ | ||
Floobler | ... | 24-05-2016 @ 21:46 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Had the day off work and was sat at home bored, ended up watching some old WSMs and was motivated to lift again Floor press Bar x 12 60kg x 8 80kg x 6 90kg x 6 100kg x 5 110kg x 5 PB 110kg x 5 110kg x 5 120kg x 1 PB 125kg x 1 PB 130kg x fail Disappointed to miss 130 but given how I'm usually 5-10kg weaker on floor press compared to bench I guess I'm fairly content with this DB skullcrushers 15kg's x 10 15kg's x 10 20kg's x 7 20kg's x 6 BB curls (cheat curls) Bar x 10 40kg x 5 50kg x 5 60kg x 5 65kg x 5 70kg x 5 75kg x 5 60kg x 14 DB curls 20kg's x 10 20kg's x 10 25kg's x 6 25kg's x 5 25kg's x 5 Little bit of work with captains of crush gripper to finish, embarrassingly weak with them | ||
Floobler | ... | 26-05-2016 @ 13:00 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 26.05.2016 @ 13:01 PM by Floobler Squat60kg x 5 80kg x 5 100kg x 5 120kg x 5 140kg x 5 150kg x 5 160kg x 5 170kg x 5 180kg x 4 PB - good, could have grinded out another rep if necessary Trapbar deadlift 80kg x 5 120kg x 5 150kg x 5 180kg x 5 200kg x 5 220kg x 5 PB Could feel lower back slightly towards the end, was a little hesitant and pulled very controlled. Weights moved slowly but was still quite comfy, didn't go to failure Yoke walk Empty yoke x 30m (45kg) 125kg x 30m 185kg x 30m 245kg x 30m 265kg x 30m 285kg x 30m PB Again, being careful with my back here. Wasn't bothered about speed just tried to maintain control at all times. Quite happy, for me yoke seems to improve without even training it often Standing calf raises 60kg x 20 100kg x 15 140kg x 12 140kg x 12 | ||
Floobler | ... | 27-05-2016 @ 01:02 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 27.05.2016 @ 01:02 AM by Floobler | ||
Floobler | ... | 27-05-2016 @ 14:12 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Back & bicep assistance today Rack rows (basically a pendlay row starting at the knees) Bar x a lot 50kg x 12 70kg x 10 80kg x 8 90kg x 8 100kg x 6 110kg x 6 115kg x 6 T-bar rows 20kg x 10 40kg x 10 60kg x 10 80kg x 10 90kg x 10 100kg x 10 PB Pullups BW x 7 w rock climbing grippers BW x 7 w rock climbing grippers BW x 8 Facepulls 4 sets of 12 Hammer curls 20kg's x 10 30kg's x 10 40kg's x 7 terrible reps EZ bar preacher curls 10kg per side x 8 12.5kg per side x 5 12.5kg per side x 5 12.5kg per side x 5 | ||
Floobler | ... | 28-05-2016 @ 16:50 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 28.05.2016 @ 19:00 PM by Floobler Planned on doing some log work today but decided to give my lower back a rest and just do some pressing assistance today insteadPause bench Bar x a lot 60kg x 8 80kg x 5 90kg x 5 100kg x 5 110kg x 5 120kg x 3 120kg x 3 120kg x 3 120kg x 3 One more triple with 120 than last time, bench is feeling good Seated shoulder press Bar x 12 40kg x 10 50kg x 8 60kg x 8 70kg x 6 80kg x 6 PB 80kg x 6 80kg x 6 Incline DB bench 35kg's x 8 40kg's x 8 45kg's x 6 PB 45kg's x 5 DB overhead extensions 35kg x 10 40kg x 10 45kg x 6 45kg x 3 - triceps were dead at this point Lateral raises 15kg's x 20 15kg's x 18 15kg's x 17 Really want my pressing to improve, think I just need to put a bunch of size on my upper body. Need to keep slugging away really and carry on getting that volume in, decent session today. | ||
Floobler | ... | 29-05-2016 @ 21:15 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | doing a 14 hour shift today, ended up getting bored & started lifting some kegs with some guys at work Keg clean & press Mahou (light) x 1 Somersby (about 50kg i think) x 1 Carlsberg (80-90kg?) x clean failed the press Carlsberg x fail (ripped work trousers lol) hefty loals but slightly tweaked back, pretty stupid tbh | ||
Floobler | ... | 30-05-2016 @ 13:04 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squat 60kg x 7 80kg x 6 100kg x 5 120kg x 4 140kg x 3 160kg x 3 170kg x 3 180kg x 3 185kg x 3 PB 185kg x 3 Lunges 60kg x 5 each leg 70kg x 5 80kg x 5 90kg x 5 95kg x 5 PB Farmers walk 57.5kg x 20m 77.5kg x 30m 87.5kg x 15m 97.5kg x 15m 107.5kg x 15m 115kg x 15m - happy to do this with no drops Right pec is quite sore after doing these, think I strained it slightly. Getting a bit annoyed with farmers, out of the last 4-5 times I've trained them I've: Torn 3 callouses Torn lower spinal erector & now tweaked my pec Quite annoying really, one of my weaker events & one I'd like to be training more often Chin-ups BW x 6 BW+20kg 4 sets of 6 Happy to still be able to rep out a plate even as bodyweight is on the up | ||
Floobler | ... | 31-05-2016 @ 03:03 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Had a nap when I got in from work and couldn't sleep tonight, so headed to the gym Close grip bench Bar x a couple of sets 50kg x 12 70kg x 10 80kg x 10 90kg x 8 100kg x 8 PB 105kg x 5 Not too heavy as was just feeling the pec out, was actually okay I think this did it some good Incline EZ bar skullcrushers 15kg per side x 10 15kg per side x 10 17.5kg per side x 8 20kg per side x 6 Cable overhead extensions 80lbs x 15 100lbs x 15 120lbs x 15 140lbs x 12 Not done these before, limited more by actually getting it into position than tricep strength EZ bar preacher curls 5kg per side x 10 7.5kg per side x 8 10kg per side x 6 12.5kg per side x 5 15kg per side x 4 15kg per side x 4 DB curls 22kg's x 10 24kg's x 8 26kg's x 6 26kg's x 6 Machine preacher curls 80lbs x 10 90lbs x 8 100lbs x 7 110lbs x 6 Measured my arms last week out of curiosity, they were just over 16" cold & a touch over 16 1/2" with a pump. Not bad considering at the start of the year they were 14 3/4", all the work I've been putting in is paying off training them mostly because I just want bigger guns, but pretty much every big bencher / log presser I see has massive arms, so there must be some correlation? | ||