My Journal Thingy...
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| Wes |  | My Journal Thingy... | 16-10-2009 @ 12:22 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Training is currently going through a bit of a change for myself at the minute so I thought it might be a good time to start a new journal... Thursday 15 Oct Deadlift 60 x 10 90 x 10 140 x 3 160 x 3 180 x 2 190 x 1 200 x 1 210 x 1 220 x 1 WG Chins 5 x 5 @ BW B.O.R 5 x 5 @ 100kg I would usually include maybe some lat pull downs or seated row's but I was training at home which means I have to stick to the basics. This, incidentally, was the first session I have done where I have steared clear of 5 x 5 on deads. Due to constant lower back trouble I am cutting down on the reps for deads in general and will maybe stick to doubles or triples at the most. All comments welcome and needed !! | ||
| MattGriff | | ... | 16-10-2009 @ 12:25 |
 Member 194, 3976 posts | 5 x 5 can be too much for some on deadlifts, as in most people. Many of the top pullers work upto one max set of 5 and then work back down again with speed work. How has your progress on the pull been going? | ||
| Wes | | ... | 16-10-2009 @ 12:30 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Progress has been s**te to be honest. Probably not increased much for a few months. I've put it down to little back niggles holding me back in the past but a change I think is what is required, hence the lower rep stuff. | ||
| moz | | ... | 16-10-2009 @ 13:39 |
 Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5685.0 kgs @ 90.4kgs UnEq | squatting and deadlifting to many reps f**ks my back up aswel. Good job Ive stopped doing them! Good luck with the log  | ||
| Wes | | ... | 17-10-2009 @ 20:16 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Thanks Moz... Saturday 17 Oct D/E Bench 60 x 3 x 10 sets (unsure whether to increase the weight on these, wanted to concentrate on keeping up the speed though so left it. Seated DB Shoulder Press 30kg x 10 30kg x 10 30kg x 7 30kg x 4 25kg x 6 (introduced these in recent weeks in an effort to improve my bench, not done them in a long time so hoping they carry some benefit) Lateral raises 10kg db x 10 10kg x 10 10kg x 10 Front raises (BB only) 3 sets of 10 reps CG Bench 60kg 15 (3 sets) Tri p/d's 6 sets of various grip 8-15 reps Overall quite happy, like I said I have started working the shoulders again after neglecting them for a long time... squats tomorrow ! | ||
| Wes | | ... | 18-10-2009 @ 20:53 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Post Edited: 18.10.2009 @ 20:54 PM by Wes Sunday 18 Oct Squat 60 x 10 60 x 10 100 x 5 140 x 5 140 x 5 140 x 5 140 x 5 145 x 5 All felt quite good, nice and deep, happy with the last set. Will be going for 3's next time out and increasing the weight a bit... Calf Raises 145 x 15 x 3 sets Leg Ext's & Leg Curl supersets 5 sets of 15 & 8 reps Finished of with some Abdominal stuff... | ||
| Wes | | ... | 20-10-2009 @ 20:31 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Tues 20th Oct Bench 3 warm up sets 100 x 5 100 x 5 100 x 5 100 x 5 105 x 5 Inc Bench 70 x 10 70 x 10 70 x 10 Dec Bench 70 x 10 80 x 10 85 x 8 Close-grip Bench 70 x 15 70 x 15 70 x 15 Then threw in 6 various tri extension sets. Overall quite happy with the flat bench sets, felt really good and didn't struggle so the form was good. | ||
| Wes | | ... | 21-10-2009 @ 16:29 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Wednesday 21st Oct Deadlift after 4 warm up sets... 180 x 5 180 x 5 180 x 5 180 x 5 200 x 5 190 x 1 (Held for 1 minute for grip) Chins 3 sets of 5 (Wide grip) 3 sets of 5 (Narrow grip) B.O.R 100 x 5 (5 sets) Again could feel a 'twinging' pain down the left side of my lower back towards the end of the deads, they don't prevent me from carring on but I'm always conscious of it, it's starting piss me off and I'm sure it's holding me back from progressing. I think I've decided to definately cut back to double's or triples, but even then I'm wary of going heavier.... | ||
| Boar | | ... | 21-10-2009 @ 16:33 |
 Walk your talk Member 5, 25557 posts Administrator | whats your max for the old deadlift ? i have hurt my back a couple of times deadlifting ,my form is good but when it gets close to PB land, the weakest like goes first ! just godda keep goin and pray to the got of unijured backs ! | ||
| Thing | | ... | 21-10-2009 @ 16:43 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Wes said:Wednesday 21st Oct Deadlift after 4 warm up sets... 180 x 5 180 x 5 180 x 5 180 x 5 200 x 5 190 x 1 (Held for 1 minute for grip) Chins 3 sets of 5 (Wide grip) 3 sets of 5 (Narrow grip) B.O.R 100 x 5 (5 sets) Again could feel a 'twinging' pain down the left side of my lower back towards the end of the deads, they don't prevent me from carring on but I'm always conscious of it, it's starting piss me off and I'm sure it's holding me back from progressing. I think I've decided to definately cut back to double's or triples, but even then I'm wary of going heavier.... have a look for Sciatic nerve and lower back stretches could help in prevent the area coming inflamed during your work out | ||
| Wes | | ... | 21-10-2009 @ 17:35 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Thanks, I do try and stretch my back out regularly and it does seem to help to a certain extent. It's interesting you mention sciatica, never even thought of that to be honest as I thought that affected the arse and ran down the leg, but I suppose it does start in the back... I need to see a physio !! | ||
| Wes | | ... | 22-10-2009 @ 20:54 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Boar said:whats your max for the old deadlift ? i have hurt my back a couple of times deadlifting ,my form is good but when it gets close to PB land, the weakest like goes first ! just godda keep goin and pray to the got of unijured backs ! Sorry Boar, didn't see this post yesterday fella... I know exactly where you are coming from with the back, mines a real f**king drag at the moment. My max is, I reckon on a good day about 240kg but I'm hoping for 250 by the spring. My back feels ok after yesterdays session so I'm happy with that. | ||
| Wes | | ... | 22-10-2009 @ 21:02 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Thurs 22 Oct D/E Box squat (2" below parrallel) 100kg x 3 2 sets Dropped the weight a tad as I was on my arse with a bit of a cold and fatigue... wanted to keep the speed up. 90kg x 3 x 8 sets Left it there with legs as me and my training parner were shagged after the last few days, cycling to work at 0530 also doesn't do it for me ! Abdominal stuff Hanging Leg raises, 3 sets of 10 Various plank's Side Bendy wotsits, 3 sets of 30 with 50 kg d/b's Looking forward to 2 days rest now, and thn onwards and upwards next week... Again ANY comments or critisism's please fill your boots, I'm all ears and here to learn !! | ||
| moz | | comments and suggestions | 22-10-2009 @ 23:04 |
Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5685.0 kgs @ 90.4kgs UnEq | Hi Wes. In a early post you put that you've started to do shoulder presses to help your bench. For me personally doing shoulder work makes my bench worse! I think pressing above the head is good for one thing, Injurys to the delts. Im sure lots of people will disagree with me. | ||
| Wes | | ... | 23-10-2009 @ 10:20 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Moz, that's interesting. The main reason why I've started loking at more shoulder work is that I don't consider myself to have particularly strong shoulders (I think I could just about manage a 100kg push press) I was hoping if I could improve this area then my bench might get a bit of a boost. | ||
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