Ross unequipped journal
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| Ross_Harkins |  | ... | 28-03-2013 @ 19:51 |
Cleverer than YOU Member 1228, 1046 posts | Thurs 28/03/13 Bench press (loose shirt): 2x8x60kg raw, 1x6x80kg raw, 1x100kg raw, 1x120kg raw, 2x130kg loose fury, 2x2x150kg loose fury, quite easy, 1x160kg loose fury, fail in middle, too slow Front squats: 2x10x80kg Weighted pullups: 4x6x25kg | ||
| Ross_Harkins | | ... | 30-03-2013 @ 17:03 |
Cleverer than YOU Member 1228, 1046 posts | Sat 30/03/13 Front squats knackered my glute injury so no squats today, it was tight and painful yesterday and today like constant toothache, going to get the physio to take a second guess as the pain is definately deep in the glute and sweeps out and travels down the hamstring, my back is 100%. It is really annoying and Is major set back to squats and deadlifts progress as those always progress. Anyway put my energy into bench assistance, worked in with Louise as she was benching too... Close grip bench press: 50kgx8, 70kgx5, 90kgx4, 5x6x110kg, 1x4x110kg failed attempt at 6x6, another time! Snatch grip chest supported barbell rows: 60kgx10, 80kgx5, 5x3x100kg Close grip chest supported barbell rows: 5x5x82.5kg using 15kg plates, was doing 80kg but Louise doing 52.5kg so chucked 15kg a side on top to reduce unloading. Highlights: Louise managed a double and a triple with 80kg and a decentish single with 85kg in the shirt, getting closer to shirt functionality. She also did 5x8x95-97.5kg on 2x25kg bumper deficit for deadlifts. Zacks squatting is getting better, just his stamina below average for a 13 year old, but getting there, he smoked 5x5x95kg on deadlifts after a bollocking and some pointers, did 5x5x40kg on bench which is great progress, just need him to work on setup, stability, and not rolling his wrists and he'll be much better. | ||
| Ross_Harkins | | ... | 01-04-2013 @ 16:18 |
Cleverer than YOU Member 1228, 1046 posts | Post Edited: 01.04.2013 @ 16:33 PM by Ross_Harkins Treated the injury yesterday and today to lots of rolling on the PVC pipe and the hockey ball. I've been told the origin of the injury is the RHS errector mid back, however the errectors, glutes and hams are really tight on the RHS and less mobile than the LHS.I'm also guarding it when I've got to bend down low, by bracing my left arm on my left knee. Feel a bit looser but a long way from better, what to do with this? Its not an injury in the normal sense, not a torn muscle, damaged connective tissue, can only be described as a cramped errector which seems to be pressing on the nerve, the pain resulting in loss of power on one side. Anyway got another deep tissue appt wed, hope some progress can be made. I really miss heavy squats & deadlifts. | ||
| Louweazel | | ... | 01-04-2013 @ 22:49 |
 Member 4091, 486 posts SQ 142.5, BP 90.5, DL 152.5385.5 kgs @ 56.7kgs UnEq | Ross_Harkins said: I've been told the origin of the injury is the RHS errector mid back, however the errectors, glutes and hams are really tight on the RHS and less mobile than the LHS. When you deadlift, do you alternate your grip? I know that the mid and upper back work harder on the underhand side which can cause an imbalance. It might not be the problem, but it could help keep things heavy when you do get back to deadlifting. | ||
| Ross_Harkins | | ... | 02-04-2013 @ 23:05 |
Cleverer than YOU Member 1228, 1046 posts | Louweazel said: When you deadlift, do you alternate your grip? I know that the mid and upper back work harder on the underhand side which can cause an imbalance. It might not be the problem, but it could help keep things heavy when you do get back to deadlifting. Used to switch 3 of the 5 sets but got lazy to keep it going switching RHS & LHS supinated and pronated, there is definitely a difference in back development - Asymmetry. | ||
| Ross_Harkins | | ... | 02-04-2013 @ 23:11 |
Cleverer than YOU Member 1228, 1046 posts | Tues 02/04/13 High neck back squats: 2x10x20kg, 1x10x40kg, 1x5x60kg, 1x5x80kg, 1x5x100kg, 3x10x110kg no fireworks just rehab, tech & full depth here. Bench press: 2x5x50kg, 2x5x70kg, 1x3x90kg, 1x110kg, 1x2x130kg, 2x2x132.5kg Snatch grip chest supported barbell rows: 50kgx10, 80kgx5, 4x4x100kg, 1x10x80kg Fin | ||
| Ross_Harkins | | ... | 04-04-2013 @ 19:47 |
Cleverer than YOU Member 1228, 1046 posts | Thurs 04/04/13 Bench press (shirt work): 2x10x20kg raw, 2x5x60kg raw, 2x3x80kg raw, 1x100kg raw, 1x120kg raw 1x2x140kg loose fury, 1x1x150kg loose fury, 1x1x155kg loose fury, 1xfailx160kg loose fury, closer than previous week One board press: 2x4x120kg Weighted chins: 3x7x25kg & 1x6x25kg | ||
| Ross_Harkins | | ... | 06-04-2013 @ 19:49 |
Cleverer than YOU Member 1228, 1046 posts | Post Edited: 06.04.2013 @ 20:47 PM by Ross_Harkins Sat 06/04/13High neck back squats: 2x10x20kg, 1x5x40kg, 1x5x60kg, 1x5x80kg, 1x5x100kg, 5x5x120kg 1st rep per set still painful Bench press: 60kgx5, 80kgx5, 100kgx2, 120kgx2, 130kgx1, 135kgx1 pb, 5kg away from goal weight Close grip bench press: 100kgx10, 100kgx9, 100kgx8 lol Chest supported rows: 1x10x50kg, 2x6x80kg, 4x4x100kg, 2x8x80kg The junkie with half an ear tried to be all 'alpha male' in front of his mate, 1st took away my box I was using for supported rows when I was taking a rest between sets, told him to put it back as it was as I hadn't finished and as he took without asking, 2nd he was sitting on bench I was using as I was changing weights for next set of rows, I was approaching to do a set and he didn't move off the bench so I stood in his personal space right in front of him saying nothing this time, then he got off and I did my set, what a f**ktard! Was ready to deal with him properly, but he backed off, hope he's learnt his lesson! Squats are still crap, will however resume twice a week Tues and Sat. Don't know if will start pulling again will just wait and see. Zac did ok considering he'd done nothing in a week squats with 80kg, deadlifts with 100kg and bench with 40kg. Louise had a good workout in the shirt 80kgx3, 85kgx2, 87.5kgx2 and 90kgx1! Defecit pulls went well too sets of 8 at 100kg. | ||
| Wiegieboard | | ... | 06-04-2013 @ 21:38 |
 as crimson as my last victims underclothing..... Member 899, 11332 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | that's good repping on close grip tonight. These back troubles are balls. | ||
| Ross_Harkins | | ... | 09-04-2013 @ 22:30 |
Cleverer than YOU Member 1228, 1046 posts | Wiegieboard said:that's good repping on close grip tonight. These back troubles are balls. Cheers weige, saw Bryan tonite, had a few laughs, it encouraged everyone to rip into Dannybol, and he found it frustrating. Back squat low bar (beltless, ATG): 1x10x20kg, 1x5x60kg, 1x5x80kg, 1x5x100kg, 1x5x120kg, 1x5x130kg, 2x5x140kg Back squat high neck (beltless, ATG): 100kgx6, 122.5kgx10 Squats were more comfortable, desent seemed easier to control with no collapsing on the first rep of each set like recent sessions, back, hams and glutes felt superb going into high bar so was comfortable to do more reps, progress on the injury at long last! Bench press (olympic bar): 50kgx8, 70kgx5, 90kgx3, 110kgx2, 130kgx1 - worst handoff ever was level LHS and RHS was sloped downward, don't know what happend here, did one then racked it. 130kgx2, 2nd was a grind shoulders were shot, 2x3x120kg nothing left should be good for sets of 4-5 on these but not today. Think enough doubles for a while, plan is to build 120 for sets for a while and stay away from 130 plus weights for a while. Snatch grip rows: 4x8x80kg short on time here And Louise I was getting a good look at your pins when you were changing so don't worry if I'm the only one in the gym that's not a homo. Good squatting still looks like there's plenty more to come before straps go up and wraps go on. | ||
| Wiegieboard | | ... | 09-04-2013 @ 22:41 |
as crimson as my last victims underclothing..... Member 899, 11332 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Real happy to hear that your squatting felt nice and that the session went well. Haha handoffs of doom are one of the most exciting parts of lifting. How is your injury doing with the physio? I've not kept up the rehab and the condition is getting worse again. Will probably need a good physio myself. Good to hear it's on the way to mending. With luck it'll be improvement from here on out. I hear you on Louises pins btw. They're quality. Dannybol must be close to suicide by now. He's been getting powered for months now. | ||
| Louweazel | | ... | 09-04-2013 @ 22:52 |
Member 4091, 486 posts SQ 142.5, BP 90.5, DL 152.5385.5 kgs @ 56.7kgs UnEq | Wiegieboard said: Dannybol must be close to suicide by now. He's been getting powered for months now. I keep making very innapropriate comments to Danny. I'm hoping I can make him more uncomfortable than he tries to make other people. Ross_Harkins said: Bench press (olympic bar): 50kgx8, 70kgx5, 90kgx3, 110kgx2, 130kgx1 - worst handoff ever was level LHS and RHS was sloped downward, don't know what happend here, did one then racked it. Blame Dannybol. I didn't really see your squats tonight, was too busy throwing a tantrum. But I'll see them on Saturday, it's good that there's progress. | ||
| Wiegieboard | | ... | 09-04-2013 @ 23:01 |
as crimson as my last victims underclothing..... Member 899, 11332 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Louweazel said: Blame Dannybol. That's what happens anyway! It's what he's there for because he can take it. Because he's not a hero. He's a silent guardian; a watchful protector; a Dark Knight. (no racism intended) | ||
| Ross_Harkins | | ... | 11-04-2013 @ 21:52 |
Cleverer than YOU Member 1228, 1046 posts | Thurs 11/04/13 after more physio last night feeling good Back squat (beltless/ATG): 2x10x20kg, 2x5x60kg, 1x5x80kg, 1x5x100kg, 1x4x120kg, 1x6x140kg, 160kgx1, 170kgx1 best form! Best set of the day and for a very long time, still cautious by keeping warmups close together, realised how to use my core to maximum effect, means I've been relying on the belt all this time and not staying tight at all. Bench press (shirt work, next shirt up, old used F6): 3x10x20kg shoulders still gammy so warmed up well moving grip out each set wider, 2x5x60kg, 1x4x90kg, 1x110kg all raw, 1x2x130kg F6 on early to save the knackered delts, a mile off 1x2x140kg F6, not even half way just pressed them out, 1x2x160kg F6, about half way, pressed these out, 1x170kg F6, just over 3/4 down, hard press back up! 1x175kgxfail, F6 dodgy handoff from dannybol line went, brought bar too low so couldn't get it moving much 1x175kgxfail, F6, Stevie handoff, better line, but knackered, so nothing left, binned it here. Try again next week Scary thing is I eventually need to use the next shirt up from this older well worn one!  Weighted pullups: 2x5 bodyweight, 25kgx5, 1x3x35kg, 1x4x35kg, 1x5x25kg tried 35 to see if I could handle it, way to go to get to sets of 5 but will keep at it Pleased with how today went, especially squats, feel less of an old man now lol! | ||
| Louweazel | | ... | 11-04-2013 @ 22:08 |
Member 4091, 486 posts SQ 142.5, BP 90.5, DL 152.5385.5 kgs @ 56.7kgs UnEq | Good progress on squat. It's a shame that Dannybol probably has the best (non natty) strength for a lift out, but is such a disaster. (His hissy fit was hilarious.) | ||
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