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slimsim | week 1 session 1 - new cycle | 25-06-2019 @ 12:22 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 08.07.2019 @ 11:58 AM by slimsim Back squatwarm up - squat x10, overhead press x10, good morning x10, lunge x5 X2 60x6 100x6 150x4 165x3 172.5x2+2+2+2+2 (2:00min rest between sets) 8/10 Bench Warm up - lat pulldown (focussing on depressing and protracting shoulder blades 15kg/side x25+25 - single arm face pull 6.25x10+10+10 - no rest between arms Bar x8 50x6 70x6 80x4 87.5x3+3+3+3+3 (2:00min rest between sets) 7.5/10 Position was a bit better than during my PT session so hopefully this will get more comfy pretty quickly Deadlift - deficit on 2 mats 60x5 100x5 140x1 150x3+3+3+3+3 (1:00min rest between sets) 6/10 Neutral grip dumbbell press 22x8+8+8+8 - 1:15min rest - 6/10 Lat pulldown 30kg/side x8+8+8 - 1:15min rest - 6/10 Hammer curls 14x10+10 - 1:15min rest - 8/10 Ab wheel 5+5+5+5 - no timed rest - 9/10 - blood hard and my abs are killing me today. Shows how weak they are. Also highlighted how unstable my shoulders are is it was really strenuous on them as well. Only supposed to do 2 sets, but need to be able to build these up to 2x10's at least. Done - battered | ||
slimsim | week 1 session 2 | 28-06-2019 @ 10:56 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Back squat warm up - squat x10, overhead press x10, good morning x10, lunge x5 X2 60x8 100x8 130x5 147.5x3+3+3+3+3 1:30min rest 6/10 Bench Warm up - lat pulldown (focussing on depressing and protracting shoulder blades 15kg/side x26+26 - single arm face pull 6.25x10+10+10 - no rest between arms Bar x8 (tempo 5/1/X) 50x3 60x3 72.5x3+3+3+3+3 (1:30min rest between sets) 7.5/10 - far too hard based on pissy little weight Deadlift 60x5 100x5 140x3 160x3 177.5x3+3+3+3+3 (2:00min rest between sets) 7/10 Neutral grip dumbbell press 22x8+8+8+8 - 1:15min rest - 6/10 Incline dumbbell curls 12x12+11F12 - 2:00min rest - funny one these. Never done this sort of curl before, it almost feels like a concentration curls. Should nail this next time. Abs are still battered from the ab wheel on Monday. In fact, I thought I was gonna struggle with squats and deadlifts due to not being able to brce my midsection properly but it wasn't too bad overall. Done | ||
slimsim | week 2 session 1 | 02-07-2019 @ 12:03 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Back squat warm up - squat x10, overhead press x10, good morning x10, lunge x5 X2 60x6 100x6 140x5 160x3 172.5x3+3+3+3+3 2:10min rest - 7.5/10 - left kneecap was grinding a little so couldn't drive upwards to forcefully but other than that they were relatively easy Bench Warm up - lat pulldown (focussing on depressing and protracting shoulder blades 15kg/side x27+27 - single arm face pull 6.25x12+12 - no rest between arms Bar x6+6 50x5 70x5 80x5 87.5x2+2+2+2+2+2 1:30min rest between sets 5/10 - nice and easy for a change! Barbell Rows - overhand 50x10 70x10 82.5x8+8+8 - last 2 sets were cluster sets as I was losing my grip and they were basically too heavy for me to do as single sets. Only rest was literally 3-4 seconds when readjusting the bar Dips BW x7+7 Supported Dumbbell Rows - neutral grip 26x10+10+10 Pallof Press 11.25x10+10 - never done these before and could really feel the tension in my core needed to stabilise myself. Both these and the abwheel feel far more demanding than planks so hopefully there'll be some ab gains over the coming months. | ||
slimsim | week 2 session 2 | 08-07-2019 @ 12:03 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Back squat warm up - squat x10, overhead press x10, good morning x10, lunge x5 X2 60x6 100x6 140x4 160x3 172.5x2+2+2+2+2 (1:45min rest between sets) 8.25/10 - left knee grinding so really couldn't drive up too forcibly Bench Warm up - lat pulldown (focussing on depressing and protracting shoulder blades 16.25kg/side x25+25 - single arm face pull 6.25x12+12+12 - no rest between arms Bar x8 50x6 70x6 80x4 87.5x4+4+4+4+4 2:00min rest between sets 7.5/10 Deadlift - deficit on 2 mats 100x8 130x5 150x3+3+3+3+3 (1:00min rest between sets) 6/10 Neutral grip dumbbell press 24x8+8+8 - 1:15min rest - 6/10 Lat pulldown 32.5kg/side x8+8+8 - 1:15min rest - 8/10 Hammer curls 14x10+10 - 1:15min rest - 8/10 Ab wheel 5+1 - no bloody chance! Really felt like I was going to do myself a funny turn. Felt like I was gonna split my insides open and give myself a massive hernia. No thanks! Done | ||
JackRevans | ... | 08-07-2019 @ 12:28 | |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | why is your squat 1rm so close to your deadlift? | ||
slimsim | ... | 08-07-2019 @ 14:14 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | JackRevans said:why is your squat 1rm so close to your deadlift? Because I'm s**t at deadlifts? Who knows? I like to think I'm a like weak Tom Martin | ||
slimsim | ... | 08-07-2019 @ 21:44 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Annnnnnnnnnnnndddd, my knee is f**ked!! Couldn’t put any downward pressure on it whilst benching and deadlifts were a complete no no. | ||
slimsim | Recovery session - Thursday 11th | 15-07-2019 @ 10:25 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | So, there was no chance of being able to squat last Thursday as I couldn't even stand up out of a chair without leaning to one side and putting my weight on my good leg. Decided to do something different but which should have some carry over instead. Good mornings bar x10+10 60x8 80x6 90x4+4+4+4 1:30min rest - 8/10 Bench bar x10+10 60x8 80x6 90x4 95x3 85x5+5+5 2:00min rest 8/10 Neutral grip dumbbell press 26x10+10+10 - 1:15min rest 8/10 Supported dumbbell rows 20x10 28x10+10+10 1:15min rest 7/10 Alternate dumbell curls 18x8+8 Done Hamstrings have been in bits from the good mornings - no DOMS in the glutes though. Think this is probably the best thing I can do for my legs whilst my knee is knackered. I reckon it might be at least a couple of weeks before I can start the programme again so may as well just start it straight back at the beginning. | ||
JackRevans | ... | 15-07-2019 @ 15:27 | |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | slimsim said:Annnnnnnnnnnnndddd, my knee is f**ked!! Couldn’t put any downward pressure on it whilst benching and deadlifts were a complete no no. xylophone buggery | ||
slimsim | ... | 16-07-2019 @ 15:51 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | JackRevans said: xylophone buggery I agree! You need to stop buggering thosee xylophones Jack! | ||
slimsim | Recovery session - 2 - 15th July | 16-07-2019 @ 15:56 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Still getting a fair old amount of knee pain so squats with any weight are a no go still. Good morning into Squat - what did I just say about squats Bar x10+10 60x10(+10) 80x8(+8) 90x5(+5) x3 - 1:45min rest 9/10 This worked the body really well as my hammies were knackered after the good mornings so the squats really seemed to hammer them, even with such a light weight. Bench Bar x8+8 60x8 80x5 90x3 97.5x2 85x6+6+5 - 2:00min rest 8/10 - didn't try the 6th - it was almost certainly there but I know my form and imbalances would have been highlighted and I'd have ended up twisting. Lat pulldown 25x8 30x8 35x8+8+8 1:15min rest 8/10 Dips BW x8+8 1:15min rest 7.5/10 Done | ||
slimsim | Recovery session - 3 - 18th July | 19-07-2019 @ 10:18 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 19.07.2019 @ 10:18 AM by slimsim Good morning Bar x10+10 60x10 70x10 80x10+10+10+10 - 1:15min rest 9/10 - really hard work these. Bench Bar x10+10 60x6 70x6 80x8+8+8+7 (didn't try 8th as it wasn't there!) - 2:30min rest 9.5/10 Form is definitely improving under fatigue but on the last couple of sets, last rep or 2 I could feel my body wanting to twist and my right shoulder blade winging outwards. Bent over row overhand grip 60x8 70x8 80x7+7+7+7 2:00min rest 9/10 grip was giving out on right hand for the last rep or two. Definitely weaker grip that side than my left. Had to set the bar down a couple of times, re-grip and then finish last couple of reps. I blame the thicker bars Done | ||
slimsim | Recovery session 4 | 24-07-2019 @ 09:16 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Clean & Jerk 60x1c3j x2 60x3c1j x2 70x2 80x1c2j 90x1 100x1 105x1 110x1 - not that bad for not having done any olympic lifting for getting on for 12-months Deadlift 100x5 140x5 160x3 180x5+5+5 8.5/10 160x10 - bloody hard 9.5/10 Single arm facepulls for bench warm-up 8.75x12+12+12 Bench - tempo 5/1/x bar x8+8 60x6 75x3+3+3+3+3 1:30min rest 7/10 Lat Pulldown 20x8 30x8 37.5x6+6+6 1:15min rest Neutral Grip Dumbbell Press 28x8+8+8 1:15min rest Alternate Dumbbell Curls 14x8 20x6+6 2:00min ret 9.5/10 Done knackered but pleased with the deadlifts in lieu of not being able to squat at the moment | ||
slimsim | Recovery session 5 | 26-07-2019 @ 12:45 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Post Edited: 07.08.2019 @ 17:15 PM by slimsim Both squat racks in use and a bar has bent to no spare bars to bench. Not a good start to the day! Flat dumbbell press big stretch and pause 16x8 24x8 28x8 32x8+7+6f7+5f6 2:00min rest 9/10 Bulgarian Split Squats BW x10 32x10 40x10+10 2:00min rest 7.5/10 feel sick now! weight is combined dumbbell weight Supported dumbbell rows 20x12 28x12+12+12 2:00min rest 9/10 struggling with grip and fatigue. I blame the hot weather. Sweat was pissing out of me by now Bench 60x5 80x4+4+4+4+4+4 1:00min rest 7/10 could definitely feel the fatigue from previous exercises and didn't help having sweaty hands. Too hot! Feel like I've got bloody heatstroke. Done | ||
slimsim | Recovery session 6 | 07-08-2019 @ 17:21 | |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Flat dumbbell press big stretch and pause 16x8 24x8 28x8 32x8+7+6f7+5f6 2:00min rest 9/10 Bulgarian Split Squats BW x10 32x10 40x10+10 2:00min rest 7.5/10 feel sick now! weight is combined dumbbell weight Took my weightlifting bar into the gym as it was only gathering dust in the garage. Knee still isn't right and whilst I can't put any real weight on it to squat, I can snatch and even c&j relatively easily Snatch warm up - various stretches, snatch balances & hang snatches just with the bar. 40x3+3 60x3+3 70x2 80x1 85xf+1 87.5x1 90x1 92.5xf+1 Pretty pleased with how this went seeing as how long it is since I've snatched any amount of weight. C&J 60x1c3j 60x3c1j 80x2c2j 90x1 100x dizzy after clean 100x1 110xf+f - felt weak in the old legs. Was a bit surprising as I did 110 fairly easily the other week, however, I think all the snatches definitely took it out of my legs 90x1 - to finish on a positive Bench bar x10+10 60x8 80x6 90x5+5+5 2:00min rest 9/10 - never seems to get any easier Lat pulldown 15x10 25x10 35x8+8+8 (ROM was slightly short on last 2 reps on last 2 sets) Done | ||