Future fat bastard training
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93hopkinsonr10/02/12 @ 21:26
Deadlift 10/2/2012
70 x 5
70 x 5
120 x 3
140 x 3
120 x 8
130 X 8
18''
170 x 1 (easy)
210 FAIL - s**t
My back was Still aching from wednesday.
I need to stop being miserable as i am sure it is negative effect on training.
I also had a lack of sleep (4 hours), food (only 1 meal) for this session.
POSITIVE attitude now
70 x 5
70 x 5
120 x 3
140 x 3
120 x 8
130 X 8
18''
170 x 1 (easy)
210 FAIL - s**t
My back was Still aching from wednesday.
I need to stop being miserable as i am sure it is negative effect on training.
I also had a lack of sleep (4 hours), food (only 1 meal) for this session.
POSITIVE attitude now
93hopkinsonr11/02/12 @ 15:54
Squat 11/2/2012
Good session today, felt some improvement. My sticking point is right at the bottom so I chose this session to work on that.
Bar x a few
Bar x a few more
60 x 10
60 x 5
80 x 5
100 x 3
120 x 1
130 FAIL (leant too far forward, pushing off toes, bad technique)
130 x 2 REP PB
Paused squats (pausing at the bottom for 2-3 seconds)
90 x 5
100 x 3
110 x 3
120 x 2
Normal again, no pause
100 x 8
100 x 6
Finally happy with a session again
Good session today, felt some improvement. My sticking point is right at the bottom so I chose this session to work on that.
Bar x a few
Bar x a few more
60 x 10
60 x 5
80 x 5
100 x 3
120 x 1
130 FAIL (leant too far forward, pushing off toes, bad technique)
130 x 2 REP PB
Paused squats (pausing at the bottom for 2-3 seconds)
90 x 5
100 x 3
110 x 3
120 x 2
Normal again, no pause
100 x 8
100 x 6
Finally happy with a session again
93hopkinsonr14/02/12 @ 21:09
I had a very bad session yesterday. Rotator cuff preventing me from benching properly.
Warm up sets
120 x 2
Today
Squat 14/2/2012
Bar x 10
60 x 5
80 x 5
100 x 3
110 x 1
120 x 2
130 x 1
135 x 1 (both 130 and 135, sticking at the bottom but then shot up)
Paused squats - each squat with a 2-3 second pause at the bottom. Arse to grass
60 x 5
80 x 3
90 x 3
100 x 5
110 x 3
120 x 1
Warm up sets
120 x 2
Today
Squat 14/2/2012
Bar x 10
60 x 5
80 x 5
100 x 3
110 x 1
120 x 2
130 x 1
135 x 1 (both 130 and 135, sticking at the bottom but then shot up)
Paused squats - each squat with a 2-3 second pause at the bottom. Arse to grass
60 x 5
80 x 3
90 x 3
100 x 5
110 x 3
120 x 1
93hopkinsonr15/02/12 @ 22:40
Deadlift 15/2/2012
70 x 5 with fat gripz
70 x 5
120 x 3
160 x 1
160 x 1
170 x 1 Easy
175 x 1 PB (more in the tank for next session)
3'' deficit
160 x 1
160 x 1
160 x 1
160 x 1
160 x 1
18''
170 x 1
180 F
180 x 1 PB
185 F
All felt good and didn't take too much out of me
70 x 5 with fat gripz
70 x 5
120 x 3
160 x 1
160 x 1
170 x 1 Easy
175 x 1 PB (more in the tank for next session)
3'' deficit
160 x 1
160 x 1
160 x 1
160 x 1
160 x 1
18''
170 x 1
180 F
180 x 1 PB
185 F
All felt good and didn't take too much out of me
93hopkinsonr16/02/12 @ 22:11
Bench 16/2/2012
bar x 10
bar x 10
60 x 5
90 x 3
100 x 3
120 x 3 REP PB (finally - burnt out a bit after this)
130 FAIL (stupid to try really lol)
120 x 1 failed 2nd
120 x 1
110 x 4
slingshot
120 x 3
120 x 3
130 x 2
130 x 2 failed 3rd
Chest dumbbell press
25 x 8 (25 each hand obviously... and so on)
42 x 4
44 x 4
50 x 1 PB
50 x 2 both reps spotted
Incline bench
80 x 8
80 x 7
Improvement
bar x 10
bar x 10
60 x 5
90 x 3
100 x 3
120 x 3 REP PB (finally - burnt out a bit after this)
130 FAIL (stupid to try really lol)
120 x 1 failed 2nd
120 x 1
110 x 4
slingshot
120 x 3
120 x 3
130 x 2
130 x 2 failed 3rd
Chest dumbbell press
25 x 8 (25 each hand obviously... and so on)
42 x 4
44 x 4
50 x 1 PB
50 x 2 both reps spotted
Incline bench
80 x 8
80 x 7
Improvement
93hopkinsonr17/02/12 @ 21:26
Squat 17/2/2012
Bar x 10
Bar x 10
70 x 5
70 x 3
120 x 1
135 x 1
145 x 1 PB
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
Pleased
Bar x 10
Bar x 10
70 x 5
70 x 3
120 x 1
135 x 1
145 x 1 PB
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
Pleased
93hopkinsonr20/02/12 @ 22:27
Squat 20/2/2012
bar x 10
bar x 10
70 x 5
70 x 5
100 x 1
120 x 1
130 x 1
140 x 1 (piss easy - 150 next week)
120 x 3
120 x 3
120 x 3
120 x 3
120 x 4 just felt a 4th necessary lol
120 x 3
every rep easy - extremely happy
Bench
20 x 15
20 x 10
60 x 5
60 x 5
100 x 3
120 x 1
130 x 1 equal pb - absolutely shot up to about half way, surprised myself with how easy
100 x 10
110 x 5 REP PB
110 x 5
slinshot on
130 x 3 REP PB
chuffed to bits with this session (and progress)
bar x 10
bar x 10
70 x 5
70 x 5
100 x 1
120 x 1
130 x 1
140 x 1 (piss easy - 150 next week)
120 x 3
120 x 3
120 x 3
120 x 3
120 x 4 just felt a 4th necessary lol
120 x 3
every rep easy - extremely happy
Bench
20 x 15
20 x 10
60 x 5
60 x 5
100 x 3
120 x 1
130 x 1 equal pb - absolutely shot up to about half way, surprised myself with how easy
100 x 10
110 x 5 REP PB
110 x 5
slinshot on
130 x 3 REP PB
chuffed to bits with this session (and progress)
93hopkinsonr21/02/12 @ 21:05
Deadlift 21/2/2012
70 x 5
70 x 5
120 x 1
120 x 1
150 x 1
170 x 1
180 FAIL (bit dissapointed with that. Didn't even feel close.)
170 FAIL :S
At this point I very nearly called it a day to go home and sulk. I decided with gpc comp less than 4 weeks away that would not be a wise move and decided to stay and grind out a session.
150 x 1
160 x 3
160 x 3
150 x 1 - meant to put 160 on. 5s on, continued with no rest
160 x 3
(160 x 3 x 3 some sort of rep pb)
Wide grip pull ups
Bodyweight x 5
X 10
X 8
Satisfied I suppose...
70 x 5
70 x 5
120 x 1
120 x 1
150 x 1
170 x 1
180 FAIL (bit dissapointed with that. Didn't even feel close.)
170 FAIL :S
At this point I very nearly called it a day to go home and sulk. I decided with gpc comp less than 4 weeks away that would not be a wise move and decided to stay and grind out a session.
150 x 1
160 x 3
160 x 3
150 x 1 - meant to put 160 on. 5s on, continued with no rest
160 x 3
(160 x 3 x 3 some sort of rep pb)
Wide grip pull ups
Bodyweight x 5
X 10
X 8
Satisfied I suppose...
Riain21/02/12 @ 22:12
93hopkinsonr21/02/12 @ 22:17
i think i've got it in me, just a bit burned out today. did sq and bench yesterday and felt a bit drained today, but yeah thanks for the encouragement
93hopkinsonr22/02/12 @ 22:09
Squat 22/2/2012
bar x 10
bar x 10
70 x 5
70 x 5
100 x 3
120 x 1
140 x 1
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
100 x 10 last rep paused
bar x 10
bar x 10
70 x 5
70 x 5
100 x 3
120 x 1
140 x 1
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
100 x 10 last rep paused
Riain22/02/12 @ 22:24
93hopkinsonr22/02/12 @ 23:45
93hopkinsonr22/02/12 @ 23:45
93hopkinsonr23/02/12 @ 22:50
Bench 23/2/2012
bar x 15
bar x some more
60 x 5
60 x 5
100 x 3
115 x 1
125 x 1
132.5 FAIL
120 x 2 (3rd rep failed)
100 x 5 each rep paused
110 x 3 last rep paused
112.5 x 3
115 x 3
115 x 3
115 x 3
bar x 15
bar x some more
60 x 5
60 x 5
100 x 3
115 x 1
125 x 1
132.5 FAIL
120 x 2 (3rd rep failed)
100 x 5 each rep paused
110 x 3 last rep paused
112.5 x 3
115 x 3
115 x 3
115 x 3
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