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The Good, The Bad and The Ugly

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Bim		...	17-09-2012 @ 21:59
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Monday 17/09/12 Bench LotsxBar 60x10 60x10 100x8 140x3 160x2 180x1 2 second pause 190x2 failed third rep 180x3 180x2 - caught bar on the rack on the third 140x12 Didn't feel too bad on bench tonight, could still feel the trap a touch. Cable rows x15 x20 x20 CGBP 60x10 100x10 140x3 150x3 160x1 pb 160x1 both pretty bad form, couldn't have gone any heavier today. Deficit Deads stood an a box making the pull from about 5" 60x10 100x8 140x5 160x3 180x3 200x1 pb First time I've done these. Lockout on the 200 was pretty tough, felt good overall though, going to swap out the SLDL's for these for a few weeks. Front Squat 40x10 paused some of them 60x8 80x5 100x3 120x3 140x1 Bad DOMS from Friday so I was glad to get through these, the 140 was hard. Done
Bim		...	18-09-2012 @ 21:48
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Post Edited: 19.09.2012 @ 00:52 AM by Bim Tuesday 18/09/12 Junction session Log all from the floor 35x10 70x5 80x5 90x3 100x1 110x3 110x3 110x2 100x5 Felt crap on these today, I was hoping for a crack at 110x5 but I was no where near. The cleans felt hard and so did the press, think I was feeling it from the deads and CGPB yesterday. Farmers 100x15m turn x15m 130x10m 130x15m pb Pretty slow and felt very hard, got it though Dumbbell Press 35x5 53x10 65xf 65xf 65xf 65xf just wasn't happening on these tonight, a couple were close, a couple were miles off. Stones all to 48" no tacky, a lot on the stones though 80x5 100x3 120x2 145 Lapped it 120x3 Felt hard on these tonight, 145 was no where near. Kettlebell Swings 24x12 40x12 40x12 40x12 Rotator Cuffs Cable External Rotation, then Cable Internal Rotation, then High Pulls x10x10x20 x10x10x20 x10x10x20 x10x10x20 Dumbbell Curls x10 x10 x10 x10 Felt knackered when I got there tonight, disappointed with overhead stuff but pretty happy with the rest of the session.
Bim		...	20-09-2012 @ 20:56
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Post Edited: 20.09.2012 @ 20:59 PM by Bim Thursday 20/09/12 Bench LotsxBar 60x10 100x8 140x5 160x3 170x5 - pb 170x5 170x5 170x3 happy with the 170's tonight, was pretty wiped out by this set though. 150x5 150x5 150x5 150x5 Grip was wider on each one of these, managed to keep them pretty snappy. Strict Press out of rack Barx10 40x10 60x8 80x5 90x3 100x1 105x2 105x3 105x3 105x2 105x1 Think the benching had caught up with me, second rep was close. Wanted a 105x4 tonight, next week Push Press out of rack 100x5 110x3 120x3 130x3 - pb I think Out of time.
Bim		...	22-09-2012 @ 00:19
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Friday 22/09/12 Deads with bands, take about 50kg off the floor 100x10 140x8 180x5 220x3 260x1 270x1 smooth enough 280x1 very small hitch 290x1 nearly had it, small hitch at the top 270x3 270x3 big hitch on last rep Slowly getting better on these, looking forward to seeing if they are improving normal deads. Squats 60x10 100x5 140x3 180x3 205x5 - pb 205x5 205x5 205x5 205x5 Great set on squats tonight, 210x5x5 next week Done
Bim		...	23-09-2012 @ 12:42
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Got pretty bad doms from Friday, but not as bad as last week. Last week I did front squats Monday, some heavy (for me) farmers and stones Tuesday and push press Thursday, then Squats again Friday. I'd really like to reduce the Doms I get on a Friday, I hope this is the way forward.
Bim		...	24-09-2012 @ 21:12
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Monday 24/09/12 Bench LotsxBar 60x10 100x8 140x3 160x1 180x1 190x2 got third rep about half way up, similar to last week. 180x3 all paused, felt good. Arse lifted a little on the third. 180x3 180x3 140x15 CGBP 100x10 140x3 140x3 Bench in Rack to 4th pin, about 6-8" off the chest 60x10 100x8 140x3 160x2 failed last rep Pretty happy with bench tonight, from the pins was hard, I need to start doing them again. Deficit Deads, about 4" from floor No belt DOH 60x10 100x8 140x5 180x3 Mix grip, belt on 200x3 - pb 200 was better than last week, still felt hard. With the belt on it's pretty hard to get into a good start position, should just ditch it next week. Front Squats No Belt Barx10 40x10 60x8 80x5 100x3 120x3 140x3 - pb I started messing about a little with my form on these tonight and realised that usually when I do them a lot of my weight is pushing forward onto my toes. When I made an effort to keep it back onto my heels it felt a lot better, more balanced and easier to stay upright. Happy with the 140x3. Great session, done.
Bim		...	25-09-2012 @ 22:18
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Tuesday 25/09/12 Junction Session with Doddy Log, all from the floor 35x10 35x10 70x5 90x3 100x2 110x5 - pb 110x4 110x3 100x6 Took a couple of weeks, but I'm happy with the 110x5, nearly had it on the second set as well. Yoke 130x15mx15m 170x15mx15m Yoke broke Farmers 15m runs, hard Farmers - low pickup, thick handles. 60x15mx15m 80x15mx15m 100x15mx15m 20seconds 100x15mx15m 17Seconds, flew on this, felt great. 115x15m 14s 120x15m 13s 125x15m 18s 140x5m Grip was fine, body gave up. 100x15m taking weights back Some good runs tonight, they didn't feel too hard until the 140's, hope to get them for 15m before Xmas. Dumbbell right arm 35x5 53x3 65xf 65xf 65xf I was lacking leg drive on these tonight big time, felt f**ked after Farmers, got close to lockout on a couple. Kettlebell Swings 24x12 40x12 40x12 40x12 High Pulls x20 x20 x20 x20 x20 Dumbbell Curls x15 x15 x15 Exhausted, done.
Bim		...	27-09-2012 @ 21:36
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Thursday 27/09/12 Bench LotsxBar 60x10 100x8 140x5 170x5 170x5 felt hard, only just managed it 170x5 took my hands a bit wider, felt a lot better 170x5 170x3 pulled my hands back in again. 150x5 150x5 Managed one more set of 170's than last week, felt good tonight. Strict Press out of rack Barx10 40x10 60x10 80x5 90x3 100x1 105x2 105x2 100x5 100x5 100x5 I was trying to get 3's or 4's on the 105 but I was way off. Pretty surprised I managed to drop back and do the 100x5x3, does 5kg really make that much difference??? Push Press out of rack 100x5 110x3 120x1 130x1 Jump to 140, thanks Sob 140xfxf 140xfxf last rep on this was sooooo close. I was fighting to lock it out for a good couple of seconds but just ran out of steam. Really pleased despite the failure as it was a lot closer than I thought it would be. I'll get it in a couple of weeks I think. Rotator Cuffs Cable Internal Rotation, then Cable External Rotation, then High Pulls x20x10x20 x20x10x20 x20x10x20 Done
Bim		...	28-09-2012 @ 20:42
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Post Edited: 28.09.2012 @ 20:43 PM by Bim Friday 28/09/12 Deads, warm up on normal bar DOH no belt 60x10 100x10 140x5 180x3 Mix Grip 220x1 Felt heavy tonight :/ Deads with bands take about 50kg off the floor, full weight from just below the knee 260x1 hard Belt on 270x1 easier 280x1 small hitch at top 290x1 hitch 270x3 270x3 hitched last rep These were hard tonight... Squats 60x10 100x8 140x3 210x5 - pb 210x5 210x5 210x5 210x5 These were getting very hard towards the end. 215 next week is going to be a killer. Done
Bim		...	01-10-2012 @ 21:30
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Post Edited: 01.10.2012 @ 21:54 PM by Bim Monday 01/10/12 Still got DOMs from Friday, but not too bad, think I'm finally starting to get used to a decent volume of Squats. Bench with bands, add just over 25Kg to the top of the lift BarxLots 60x10 100x3 100x3 100x3 100x3 100x3 100x3 100x3 100x3 100x3 100x3 Kept the 100's as fast as I could 140x3 160x3 all paused 160x3 all paused 160x2xf all paused 140x8 no rest 100x10 Bench off the floor 100x10 140x3 160x1 Deficit Deads from about 4" 60x10 100x10 140x5 180x3 200x1 220x1 - pb hard, but felt good for more Front Squat 40x10 60x10 100x5 120x3 140x1 150x1 Hard but kept my form 160x1 - pb started to fold forward on the way back up but kept it going. Felt on my limit with this but glad to get it. Dumbbell Rows, 50kg xright arm xleft arm x10 x10 x10
Bim		...	02-10-2012 @ 22:00
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Tuesday 02/10/12 Another fun session at the Junction with Doddy Log, all from the floor 35x10 35x10 70x5 90x3 90x3 100x1 110x4 tried for 5 but my shoulders and triceps were feeling fried from last nights session. Strict Log, one clean 100x3 100x2 100x3 100x2 Frame Lift 85x10 165x3 205x1 245x1 265x1 275x1 280x1 - pb Not done these before, the last couple were very hard, pleased I got the 280. It took forever to get off the floor and was a slow pull all the way up. Loading from 5m to 48"(ish) 100kg sack, 100kg sack 80kg barrel, 100kg barrel, 100kg sack, 100kg sack - 30 seconds 80kg barrel, 100kg barrel, 100kg sack, 100kg sack - 24 seconds Felt great on these, puffed out after each one but they all flew up. Kettlebell swings 24kgx12 Felt a twinge in my tricep, think it was from the frame lifts, stopped there. Rotator Cuffs Cable Internal Rotation, then Cable External Rotation, then High Pulls x20x20x20 x20x20x20 x20x20x20 High pulls x20 x20 Dumbbell Curls x20 x20 x20 Done.
Bim		...	04-10-2012 @ 20:52
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Thursday 04/10/12 Bench BarxLots 60x10 100x10 140x5 170x5 170x5 170x5 170x4 170x5 170x4 The 170's were all with varying grip, little finger to index finger on the smooth ring. Both sets of 4 were close, should get 6 sets next week. 150x9 - 10 on these next week Strict Press from Rack Barx10 40x10 60x10 80x5 90x3 100x1 105x4 - pb 105x3 105x3 both 3's were close to a 4th rep. A lot better than last week. Push Press from Rack 80x5 80x5 80x5 100x3 110x1 120x1 130x1 140xff 140xff 140xff I managed to lock out my left arm on one of these, but couldn't lock my other arm out. Right until the last rep I thought I was going to get it, they were really close. Think I'll drop back to some trebles on 130 for a week or two then have another crack. Pressups x 20 with 20kg on my back Easy, but pretty good on the tri's Front raise with a 25kg plate, side raises with 10kg plates. x10x10 x10x10 x10x10 Cuffs, internal, external x20x20 x20x20 x20x20 High Pulls x20 x20 x20 x10 barbell curls Done. Good session tonight, didn't feel too good going into the session, but put up some decent numbers. Shoulders were feeling pretty f**ked by the end, and my legs were feeling it by the last set of push presses.
Bim		...	05-10-2012 @ 21:46
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Post Edited: 05.10.2012 @ 23:00 PM by Bim Friday 05/10/12 Squats 60x10 100x10 140x5 180x3 215x5 - pb 215x5 215x5 215x5 215x5 Hard! Was very close to failure on a couple of the last reps. 220x5x5 next week is the goal, looking forward to it Deads with bands, take 50kg off the bottom of the lift 100x10 140x5 180x3 220x3 240x1 260x1 280x1 pretty smooth pull 290x1 Hard, big hitch just for the last couple of inches. 300xf Didn't really get it moving properly, should have stopped at 290 tonight. 270x3 hitched last rep. I usually do these before Squats and it made a difference, just felt a bit more f**ked throughout. Forearm tendons were giving me quite a bit of pain by the end of tonight for the first time in a while. Well pleased with the Squats tonight, thought I might fail the set going in to it, disappointed with the deads but I was just tired for them.
LeedsMiniPower		...	06-10-2012 @ 08:27
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290 765.0 kgs @ 114kgs UnEq	Strong as always big man, when are you competing again?
Bim		...	06-10-2012 @ 11:56
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295 755.0 kgs @ 89kgs UnEq	Post Edited: 06.10.2012 @ 11:57 AM by Bim LeedsMiniPower said:Strong as always big man, when are you competing again? I think it will be next year now, time to get some hard graft in over winter and get my deads up. Good luck for tomorrow.

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