Users viewing topic: & 1 Guest
badmongo | ... | 06-08-2016 @ 10:28 | |
has experience of quad imbalance Member 3676, 427 posts | Friday 5/8/16 Squat Banded glute rehab/warm up Safety Bar Box Squats (to bench) 30kg x8 50kg x5 60kg x5 70kg x5 80kg x5 90kg x5 RDL (slow negatives) 60kg x8 60kg x8 60kg x8 60kg x8 60kg x8 Pendlay Row (slow negative) 60kg x8 60kg x8 60kg x8 60kg x8 Session was light but execution was very deliberate to activate posterior chain, was shocked at how ruined I was after! | ||
badmongo | ... | 10-08-2016 @ 09:31 | |
has experience of quad imbalance Member 3676, 427 posts | Post Edited: 20.09.2016 @ 11:27 AM by badmongo Tuesday 9/8/16Bench Bench Press 20kg x15 60kg x12 100kg x10 120kg x8 130kg x6 140kg x5 150kg x5 Slingshot on 160kg x8 Incline Bench 60kg x12 80kg x10 90kg x10 100kg x8 Very happy with this, when I loaded 120kg on the bar I was expecting this to be my top weight for sets of 5 but hit 8 reps comfortably and went up. Could have probably ground out another 1 or 2 on 150kg even but in light of the shoulder injury didn't want to risk pushing it to failure. Form was tight for what seems like the first time ever. Every set I focused on retracting my scapula and setting up better, and as a result strength felt good, maybe better than pre injury! Right pec firing well and descent had much more control, don't think my form has ever been this good, maybe hurting my shoulder was a blessing in disguise! | ||
badmongo | ... | 12-08-2016 @ 08:23 | |
has experience of quad imbalance Member 3676, 427 posts | Thursday 11/8/16 Deadlift The shortest session ever due to time constraints and not wanting to overdo it as still feeling it from bench and all the scap rehab I've been doing Deadlift DOH and beltless 70kg x8 120kg x6 140kg x5 Straps on 160kg x5 170kg x5 180kg x5 Felt good, have hit 190kg for 5x5 3 months ago but didn't expect to be strong as this is the first time I've gone heavy in 2 month due to my knee and haven't train at all for the last 2-3 weeks. | ||
badmongo | ... | 13-08-2016 @ 09:40 | |
has experience of quad imbalance Member 3676, 427 posts | Friday 12/8/16 Overhead + Shoulder Rehab Band Rows 5 Sets x8 Band Face Pulls (with ext rotation) 5 Sets x8 Standing BB Strict Press 20kg x12 40kg x10 60kg x8 70kg x6 80kg x5 90kg x5 DB Rows (slow with scap retraction) 15kg x8 15kg x8 15kg x8 15kg x8 15kg x8 | ||
badmongo | ... | 12-09-2016 @ 11:13 | |
has experience of quad imbalance Member 3676, 427 posts | Post Edited: 12.09.2016 @ 13:17 PM by badmongo Friday 9/9/16Deadlift Banded glute drills Deadlifts 80kg x5 110kg x5 130kg x5 150kg x5 160kg x5 Pendlay Rows 80kg x8 80kg x8 80kg x8 80kg x8 80kg x8 More banded glute drills Very light today, first session back after a month off partially due to injury but more so due to personal issues and having spent the last 2 weeks ill and unable to eat much more than 1000kcal a day. BW is down to 142kg | ||
badmongo | ... | 12-09-2016 @ 22:23 | |
has experience of quad imbalance Member 3676, 427 posts | Monday 12/9/16 Bench Bench Press 60kg x5 80kg x5 100kg x5 120kg x5 130kg x5 Wide grip pushdown 20kg x8 25kg x8 30kg x8 Wide grip cable curl 15kg x8 20kg x8 25kg x8 Weak as hell today, illness and related weight loss is probably to blame | ||
badmongo | ... | 16-09-2016 @ 09:51 | |
has experience of quad imbalance Member 3676, 427 posts | Wednesday 14/9/16 Deadlift Banded glute work Deadlifts 70kg x5 110kg x5 140kg x5 160kg x5 170kg x5 180kg x5 185kg x5 DB Row (light rehab) 15kg x8 15kg x8 15kg x8 Felt really good, deadlifts were fast and efficient. My form feels great right now and my consistency of form rep by rep, set by set, week by week seems to be bang on. Today felt like almost like speed work with only the last couple of reps on my final set slowing slightly at lockout. Hopefully this is a positive from dropping weight as im not fighting to find my starting position | ||
badmongo | ... | 19-09-2016 @ 19:29 | |
has experience of quad imbalance Member 3676, 427 posts | Post Edited: 19.09.2016 @ 19:31 PM by badmongo Monday 19/9/16Squat Box Squat (to 2x25kg, 2x20kg, 1x15kg bumpers) 20kg x5 50kg x8 70kg x8 90kg x8 100kg -hammys seized up before I got depth so left it there RDL 70kg x8 70kg x8 70kg x8 Single Leg Ext 15kg x12 15kg x12 15kg x12 Leg Ext 40kg x10 40kg x10 Not great but not terrible for the first time squatting for a while | ||
badmongo | ... | 22-09-2016 @ 14:16 | |
has experience of quad imbalance Member 3676, 427 posts | Wednesday 21/9/16 Bench Bench Press 60kg x12 80kg x8 100kg x6 110kg x5 120kg x5 130kg x5 140kg x5 Bench Press (3 sec eccentric) 120kg x5 100kg x5 100kg x5 CG Bench 60kg x5 60kg x5 60kg x5 WG Pushdown 25kg x8 30kg x8 35kg x8 40kg x8 Cable Curl 20kg x8 22.5kg x8 25kg x8 27.5kg x8 | ||
badmongo | ... | 27-09-2016 @ 11:20 | |
has experience of quad imbalance Member 3676, 427 posts | Sunday 25/9/16 Deadlift & Overhead Banded glute and shoulder warm up Deadlifts 70kg x6 120kg x5 160kg x3 190kg x1 Felt crap today, been ill and should have deadlifted Friday. Even the warm ups felt awkward so left it there for deads Seated BB Overhead 20kg x10 50kg x6 70kg x5 80kg x5 Again went through the motions but any movement seemed to feel unnatural today so left it there | ||
badmongo | ... | 29-09-2016 @ 12:21 | |
has experience of quad imbalance Member 3676, 427 posts | Monday 27/9/16 Squat Banded glue activation Box Squats (2x 25kg, 2x 20kg bumpers) 20kg x12 60kg x8 80kg x8 100kg x8 Threw the 15kg bumper on the stack for the last set as felt I was sacrificing form for depth and lower back was feeling it Currently squatting barefoot through rehab and with the 25/25/20/20/15 stack my hip crease it just below the top of my knee as this will only improve once I'm back in oly shoes, however I may still try and lower it slighty Lower back was shot so left out RDL and pendlays Leg Ext Single Leg 10kg x10 20kg x10 30kg x10 Both Legs 60kg x8 60kg x8 60kg x8 Quad activation is feeling much better and legs are starting to fill out again, only downside is I'm going to have to start training my calves! | ||
badmongo | ... | 30-09-2016 @ 08:45 | |
has experience of quad imbalance Member 3676, 427 posts | Thursday 29/9/16 Bench Banded shoulder stuff Bench 20kg x20 50kg x12 70kg x8 90kg x6 110kg x5 120kg x5 130kg x5 140kg x5 150kg x5 Eccentric Bench (3sec Eccentric) 110kg x5 110kg x5 110kg x5 CG Bench 70kg x8 70kg x8 70kg x8 WG Pushdown 45kg x8 45kg x8 WG Cable Curl 30kg x8 30kg x8 Rope Hammer Curl 30kg x10 | ||
badmongo | ... | 03-10-2016 @ 19:47 | |
has experience of quad imbalance Member 3676, 427 posts | Friday 30/9/16 Deadlift Banded glute work Deadlifts 70kg x5 110kg x5 140kg x5 160kg x5 180kg x5 190kg x5 TRX Rows BW x8 BW x8 BW x8 BW x7 BW x6 More lower back pumps mad today hard going. Last rep on 190kg was hitched but only because of my back, could definitely have locked it otherwise. Finished with TRX row to take lower back out of the equation but felt really good for my shoulder so may make this a staple in future | ||
badmongo | ... | 03-10-2016 @ 19:56 | |
has experience of quad imbalance Member 3676, 427 posts | Sunday 2/10/16 Overhead Banded shoulder work Seated BB Overhead 20kg x10 40kg x6 60kg x5 70kg x5 80kg x5 85kg x5 90kg x5 WG Pulldown 55kg x10 75kg x8 75kg x8 75kg x8 Incline EZ Ext 30kg x8 30kg x8 30kg x8 Seated Overhead DB Ext 15kg x8 15kg x8 Incline DB Hammer Curl 15kg x8 15kg x8 DB Preacher Curl 10kg x10 | ||
badmongo | ... | 05-10-2016 @ 19:58 | |
has experience of quad imbalance Member 3676, 427 posts | Monday 3/10/16 Squat Banded glute activation work Box Squat (just above parallel) 20kg x10 40kg x8 60kg x8 80kg x8 100kg x8 Leg Ext Single leg 15kg x12 25kg x12 35kg x12 Both legs 70kg x8 70kg x8 70kg x8 Short session due to lower back again | ||