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Square one for one square

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Wayne_CowdreyIcon...24-08-2018 @ 08:25 
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Still got a little bit of strength
Member 400, 23029 posts
Good work at the comp Happy
1369philIcon...26-08-2018 @ 20:43 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Wayne_Cowdrey said:Good work at the comp Happy


Thank you Wayne
1369philIcon...27-08-2018 @ 09:43 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Gym opened at 6 (well, me and another guy opened it!) - decided to try no caffeine as well as an empty stomach to see if it made any difference, it didn’t.

Bench (slow negative)
95 x 6,6,5,4

Flyes 15 x 12,12,12
Dumbell press 20 x 8, 17.5 x 12,13
Lying EZ triceps 25 x 12,12,12

Less shaking from my left pec, which was nice.
Left shoulder still feeling awful.
1369philIcon...28-08-2018 @ 07:17 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Post Edited: 28.08.2018 @ 07:17 AM by 1369phil
I got a bit ambitious with weight increases today.

Squat 130 x 4,4, 120 x 5,5 (slow negative)
Ab wheel x 6,6,6
Stiff leg Deads 130 x 4,4,4,4
Hack machine 80 x 8,8,8

Tried no caffeine this morning (for a 5am start) and it was a mistake - a little coffee as a pre workout is advisable.
1369philIcon...28-08-2018 @ 19:12 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Signed up another GBPF comp in October - see if I can sneak the lifts up a little
1369philIcon...30-08-2018 @ 07:50 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Post Edited: 31.08.2018 @ 16:28 PM by 1369phil
Bench 80 x 3 (8 sets with short red bands)
Bent rows 100 x 11 (3 sets)
Pulldowns 3 sets
Bent laterals and EZ curls for 2 sets - both seemed a bit pointless to be honest
1369philIcon...31-08-2018 @ 22:26 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Banded squats 100 x 3 (8 sets)
Banded Deads 105 x 3 (8 sets)
1369philIcon...03-09-2018 @ 16:26 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Feet up bench (slow negative) 100 x 5,5.4,3
Flyes 17 - 3 sets
Shoulder stuff, very painful
EZ triceps - 30 x 12,12,10
Pullover machine 10 x 12,12,
1369philIcon...04-09-2018 @ 07:09 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Last lot of slow negative sets went ok

Squats 130 x 5,5,5,4
Stiff leg Deads 140 x 5,4,4
Hacks 120 x 6, 100 x 3 (stopped as knee hurt)

Maybe front squats would be a better idea going forward. I can feel a strength increase from doing these, some speedy bandy bits at the end of the week then onto the next 3 week block.
1369philIcon...06-09-2018 @ 07:28 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Bench was a washout this morning as my shoulder didn’t like it at all - just warm ups

Bent over row 100 x 12, 12, 12
Pulldowns 7 plates x 12,12,12
Chest supported row 30 x 5, 22 x 12,12, 12
Pullover 11 x 12,12, 12
1369philIcon...07-09-2018 @ 08:28 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Squats - just warm ups to 100 x 3
Deads with short blue bands 120 x 3 (8 sets)
Banded TKEs 5 sets of 20

Mixed bag - knee hurts but trying not to be an idiot and “work through” - which isn’t a thing when you’re mid 40s!
I’m going to move onto pauses next week
1369philIcon...10-09-2018 @ 06:54 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Rack bench 100 x 5,5,5,5
Incline bench 80 x 8,8,8
Flyes 20 x 8,8,8
EZ triceps 35 x 8,8,8
1369philIcon...11-09-2018 @ 07:48 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Pause squat 140 x 3,3,3,3
Mid shin Deads 180 x 5,5,5,5
Banded leg press 120 x 12,12,12
1369philIcon...13-09-2018 @ 06:59 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Got up at half midnight for the gym wondering why I was so tired - went back to bed until the usual 4.45

Bench 80 x 3 (7 sets with chains)
Bent over row 120 x 8,6,6
Pulldowns 8 plates x 8,8,7
Hammer overhead press 60 x 8,8,8
Face pulls 3 sets of 12
1369philIcon...14-09-2018 @ 17:59 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq		Late night so I trained during the day.

Squats to 140 x 3, 2 then 120 x 3 (6 sets) - the plan was that these all were “fast”
Front squats 80 x 8, 8, 8 supersettted with back squats 80 x 8.
Leg curls 3 sets x 10

The front/back supersets were devastating

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