Toe dipping into the wold of Strength training
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| Rodger |  | ... | 16-02-2017 @ 12:39 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | brocerslrd said:Drop a little weight hand hammer form? I did that mate - I think I'm not putting into practice the correct set up. | ||
| brocerslrd |  | ... | 16-02-2017 @ 22:43 |
 Conan likes to listen to music Member 1155, 3461 posts SQ 150, BP 110, DL 210470.0 kgs @ 88.8kgs UnEq | I just thought of it as I noticed my form went to s**t on second rep top set. Think I hit sticking point and reverted to hitch | ||
| Rodger | | ... | 18-02-2017 @ 17:31 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 18th Feb Bench 8x20 8x40 5x60 3x70 5x80 5x80 4x85 4x85 3x92.5 3x92.5 DB high incline / DB chest supported row 8x30 / 8x30 8x30 / 8x30 8x30 / 8x30 Face pull / DB y-t-w 6xhalf stack / 6x5 6xhalf stack / 6x5 6xhalf stack / 6x5 | ||
| Rodger | | ... | 22-02-2017 @ 16:51 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 22nd Feb Squat 6x60 5x80 3x100 2x125 5x135 s**te 5x135 s**te Had to put belt on 4x145 4x145 3x155 3x155 To sum this session up; it took me 80mins inc mobility work  Going to swap deadlifts to sldl's next session to see how I feel. Back is still in a mess. Lots of rehab exercises at home | ||
| Rodger | | ... | 24-02-2017 @ 00:03 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 23rd Feb Pin Squat 5x20 5x60 3x100 3x135 3x135 3x135 Sldl 5x60 5x100 2x140 Straps 3x160 3x160 3x160 3x160 3x160 Felt like they were improving set to set Pendlay row 3x75 3x75 3x75 3x75 3x75 Paused Sldl 3x60 3x100 Straps 3x140 3x140 3x140 DB seated press / lat pull down ss 8x12.5 5x17.5 3x22.5 6x25 / 10x full stack 6x25 / 10xfull stack 6x25 / 10x full stack 6x25 / 10x full stack Inverse row / weighted press up 4x8xbw / 8+10kg Db curl / Db oh tri ext'n ss 3x8 15kg / 3x10 15kg | ||
| Rodger | | ... | 27-02-2017 @ 17:15 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 27th Feb My back isnt getting better. Seem to be fining diminishing returns with the amount of rehab I’m putting in. Hip/itb tight and restricted of my left leg so wasn’t looking forward very much to training today… Mobility stuff Squat 8x20 5x60 5x100 3x125 4x147.5 4x147.5 4x147.5 4x147.5 4x147.5 4x147.5 Last few were a bit better but all a real struggle. Even doing some banded monster walks for glutes, in between sets didn’t really help much Bench 8x20 8x50 3x70 2x80 4x90 4x90 4x90 4x90 4x90 4x90 Seems like ages since Ive benched. Bar wasn’t moving very well Paused Squat 4x125 4x125 4x125 somehow pulled my neck, trying to readjust the bar while it was still on my back. Dick. 4x125 High Incline DB bench / DB chest supported row ss 12x27.5 / 12x27.5 10x27.5 / 10x27.5 8x27.5 / 8x27.5 | ||
| Rodger | | ... | 28-02-2017 @ 22:10 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 28th Feb Close grip bench 8x20 8x40 5x60 2x70 4x80 4x80 4x80 4x80 4x80 Deadlift 5x60 5x100 3x140 Straps on 3x170 3x170 3x170 3x170 3x170 3x170 Happy. Was going to run sldl for 3-6 months but after today changed my mind. Much better form, worked at nailing it, even the latter sets were good actually even better. Still tough going though Pendlay row 4x80 4x80 4x80 4x80 4x80 4x80 DB seated oh press/ lat pull ss 5x17.5 12x22.5 / 12x100 10x22.5 / 12x100 9x22.5 / 12x100 Inverse row / weighted press up ss 10xbw / 12+10 10xbw / 12+10 10xbw / 12+10 Face pull / DB y-t-w 12xhalf stack / 8x3 12xhalf stack / 8x3 12xhalf stack / 8x3 | ||
| Rodger | | ... | 02-03-2017 @ 16:54 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Post Edited: 07.03.2017 @ 17:14 PM by Rodger 2nd MarchSquat 6x60 5x90 3x110 2x130 4x150 4x150 4x150 4x150 4x150 4x150 Moved better today Bench 8x40 5x60 3x75 4x90 4x90 4x90 4x90 4x90 4x90 Pin Squat 3x100 4x125 4x125 4x125 4x125 These were s**t as the only room that has power racks in doesn’t have one bit of level floor anywhere and hate squatting in there. DB high incline / DB chest supported row 12x25 / 12x25 12x25 / 12x25 10x25 / 12x25 roll out 8xbw 8xbw 8xbw DB curl / DB skull crusher 3 sets of some weight | ||
| Rodger | | ... | 07-03-2017 @ 17:14 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 6th March a.m. Squat 6x60 3x100 3x125 4x157.5 4x157.5 3x167kg 3x167kg Belt on 2x180 heaviest I’ve been in over a year. Second rep was dodgy 2x180 a bit better but not really used to wearing a belt. My back didn’t feel too well after this. Bench 8x60 3x75 4x85 4x85 3x95 3x 95 2x105 2x105 p.m Paused squat 5x20 3x60 3x100 2x147.5 2x147.5 2x147.5 Horrible more, pain High incline bench / DB chest supported row 5x20 3x27.5 6x32.5 / 6x32.5 6x32.5 / 6x32.5 6x32.5 / 6x32.5 Face pull / DB Y-T-W ss 6xhalf stack / 6x6 6xhalf stack / 6x5 6xhalf stack / 6x5 Roll out / weighted back extension 8xbw / 8xbw+10 8xbw / 8xbw+10 8xbw / 8xbw+10 Woke up feeling terribly beaten up, keep sleeping like a muppet 7th March CG Bench 8x20 8x40 5x65 2x75 4x85 4x85 4x85 4x85 Deadlift 5x60 3x100 2x140 Straps 1x160 3x180 3x180 3x180 Was dreading these as I tweaked by lower back yet again yesterday /last night squatting/paused squatting. The reps were pain free but really really tough (80% 1rm). DB Seated press / lat pull down ss 5x17.5 3x22.5 6x27.5 / 6x126 6x27.5 / 6x126 8x25 / 8x114 DB Row (off floor each rep) 6x40 6x40 6x40 Was mean to be pendlay row but didn’t fancy my lower back’s chances | ||
| Rodger | | ... | 15-03-2017 @ 12:41 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 13th March Squat (narrower stance) 8x20 6x60 3x100 2x120 6x135 6x135 6x135 6x135 6x135 6x135 24th March Close Grip Bench 8x30 8x40 3x60 6x80 6x80 6x80 6x80 6x80 6x80 Defecit Deadlift (4-5cm) 8x20 6x60 3x100 4x135 4x135 4x135 4x135 4x135 4x135 all d.o.h Strict Press 5x20 8x40 8x42.5 8x42.5 Embarrassingly weak! Wg chin ups 8xbw 8xbw 8xbw Inverse Row / Weighted Press up 10xbw / 10xbw+15kg 10xbw / 10xbw+15kg 10xbw / 10xbw+15kg Face Pull 10 x third of stack 10 x third of stack 10 x third of stack | ||
| Rodger | | ... | 17-03-2017 @ 13:58 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 16th March Front squat 8x20 5x60 3x80 6x100 6x100 6x100 6x100 Feet up Bench Press 8x20 8x40 5x65 6x85 6x85 6x85 6x85 Defecit Deadlift (d.o.h) 5x60 3x100 4x135 4x135 4x135 4x135 4x135 4x135 17th March DB Incline / DB chest supported row ss 15x8 5x20 10x25 / 10x25 10x25 / 10x25 10x25 / 10x25 Dip / Barbell curl ss 8xBW / 8x32 8xBW / 8x32 8xBW / 8x32 Lat raise / Bent over raise ss 8x7 / 8x5 8x7 / 8x5 8x7 / 8x5 | ||
| Rodger | | ... | 18-03-2017 @ 19:09 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | 18th March High bar squat 8x20 6x60 3x100 2x120 6x140 6x140 6x140 6x140 6x140 6x140 Close grip bench 8x20 8x40 5x60 6x80 6x80 6x80 6x80 6x80 6x80 Deficit Deadlift 3x100 4x135 4x135 4x135 4x135 4x135 4x135 Strict press / wide grip chin up ss 8x20 6x35 8x45 / 8xbw 8x45 / 8xbw 8x45 / 8xbw | ||
| Rodger | | ... | 20-03-2017 @ 17:00 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Post Edited: 20.03.2017 @ 22:54 PM by Rodger 20th MarchA.m. Squat (no belt) 6x20 6x60 4x100 2x130 4x157 4x157 4x157 4x170 meant to be RPE 8-8.5 but pitched it wrong! Last rep I was slooooow on way up 4x162 a bit more like it, reps in reserve Bench 8x20 6x50 4x70 4x90 4x90 4x90 4x97.5 4.97.5 Bench was pretty uninspiring today. Feeling tired. Paused Squat 4x135 4x135 4x135 4x135 Felt ok but had to rush through the sets to get back to work! P.m. High Db incline/Db chest supported row 8x27.5 / 8x27.5 8x30 / 8x30 8x30 / 8x30 Face pull / Db y-t-w 4x8 half stack/ 4x8 4kg 2x10 bit less/ 2x10 3kg weighted press up/ inverse row 3x8xbw +15/3xbw Weighted Hyper/ reverse hyper 3x8+10kg/3x8 be | ||
| Rodger | | ... | 22-03-2017 @ 16:58 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Post Edited: 22.03.2017 @ 16:59 PM by Rodger 21st MarchCG Bench 8x20 8x40 5x65 6x85 6x85 6x97.5 6x97.5 both sets attempting to pitch weight at RPE 8-8.5 Deadlift 5x60 3x100 3x140 Straps 1x160 4x180 4x180 4x190 RPE 8-8.5 ish but felt good so.... 4x200 really not good form, unfortunately Floor Press 3x60 6x80 6x80 6x80 6x80 | ||
| macroth | | ... | 22-03-2017 @ 17:05 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Rodger said: Squat (no belt) 6x20 6x60 4x100 2x130 4x157 4x157 4x157 4x170 meant to be RPE 8-8.5 but pitched it wrong! Last rep I was slooooow on way up 4x162 a bit more like it, reps in reserve What were you saying about your squat?  Solid stuff. | ||
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