Time to man up..
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| Sawyers |  | M1W3 Deadlifts & Bench | 30-03-2013 @ 12:02 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Decided to put both in together with having a busy weekend. Sumo deadlifts - Mixed grip 2 x 3 @60kg 1 x 3 @80kg 1 x 3 @100kg --- 1 x 5 @127.5kg 1 x 3 @145kg 1 x 1 @162.5kg Belt, easy 1 x 1 @180kg Belt, chalk, easy 1 x 1 @195kg Again, belt, chalk, easy. Form felt good, weight moved up fast, wish I recorded it but il definitely hit heavier with better form soon  Bench press 1 x 5 @20kg 1 x 5 @30kg 1 x 5 @40kg 1 x 5 @50kg --- 1 x 5 @60kg 1 x 3 @70kg 1 x 1 @77.5kg - This was easy again, but the biggest problem is unracking the weights. It's difficult to get set up properly and then take the weight off, so this is much easier with someone to hand off/be on a decent bench. Incline BB press - wanted to just see how these felt. 2 x 10 @20kg 1 x 10 @40kg - Not sure if I'm a fan, may come back to these in the future. Single arm Pulldowns & some straight arm Pulldowns 3 sets of each. Decent session, I'm not gonna Deload before the next cycle, but I should probably keep putting in the extra time for mobility work etc. | ||
| Sawyers | | M2W1D1 | 01-04-2013 @ 15:21 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Conventional deadlifts 1 x 5 @20kg 1 x 5 @60kg 1 x 5 @80kg --- 1 x 5 @97.5kg 1 x 5 @112.5kg - Video 3 x 5 @127.5kg - form feels & looks better, but I can feel it working my hamstrings and glutes a lot more then it used to. Pull-ups - Wide, not been able to do these wide since the op so decided to give them a go. 5 x 3 + Band pull aparts arts between sets. DB rows 1 x 5 @25kg 1 x 5 @40kg 1 x 5 @50kg (straps on) 2 x 5 @55kg 1 x 8 @50kg Single arm Pulldowns 3 x 10 @36kg Face pulls 3 x 12 @14kg Alt DB curls 3 x 8 @15kg 1 x Cluster of occluded biceps. 3 sets of hanging leg raises & weighted sit-ups. 6 x 'Windgate sprints' 30s on, 2min off. Enjoyed today's sessions, even if I am having to take an ego hit to fix my deadlifts. | ||
| Sawyers | | M2W1D2 | 02-04-2013 @ 11:37 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Bench 2 x 10 @20kg 1 x 10 @30kg 1 x 5 @40kg 1 x 3 @50kg --- 1 x 5 @57.5kg 1 x 5 @65kg 3 x 5 @72.5kg DB shoulder press 1 x 5 @10kg 1 x 5 @20kg 1 x 5 @25kg 1 x 5 @30kg 3 x 5 @27.5kg Incline DB press 1 x 5 @10kg 1 x 5 @20kg 1 x 5 @25kg 1 x 2 @32.5kg - Shoulder didn't feel great so stopped at 2 reps. Dips 3 x 5 @BW - paused at the bottom Lots of band work, along with some raises etc. Oh rope extensions 3 x 10 @32kg Occluded straight bar Pushdowns 1 cluster @18kg Pretty good session apart from the incline press, nothing too special though. | ||
| Sawyers | | M2W1D3 | 03-04-2013 @ 13:16 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | GHR's 5 x 5 Sumo deadlifts 1 x 3 @60kg 1 x 3 @80kg 1 x 3 @100kg --- 1 x 5 @115kg 1 x 5 @132.5kg - chalk 2 x 5 @150kg 1 x 10 @150kg - Belt. Rep PB. Awesome. Reps start breaking down from 7. 8-10 aren't great, I didn't realise untill the 10th rep, hence why I stopped then. Still pleased though. Front squats 1 x 3 @60kg 1 x 3 @80kg 1 x 1 @100kg - decided to do back squats instead Paused squats as deep as I can go 1 x 3 @60kg 1 x 3 @80kg 1 x 3 @100kg 1 x 3 @120kg 1 x 1 @140kg - didn't wanna go for more without saftey rails or a spotter, because I'm a girl. Tried out some good mornings, they didn't feel great. I probably doing them wrong. Bent leg calf raises 1 x 10 @20kg 3 x 8 @30kg Occluded calf raises, 1 cluster. Decent session  | ||
| Sawyers | | M2W1D4 | 05-04-2013 @ 12:29 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Ate some dodgey food last night so ended up training fasted.. Military press 1 x 5 @20kg 1 x 5 @30kg 1 x 3 @40kg --- 1 x 5 @45kg 1 x 5 @52.5kg 2 x 5 @57.5kg - didn't go well. Flat DB press 1 x 5 @15kg 1 x 5 @20kg 1 x 5 @25kg 1 x 5 @30kg 1 x 5 @35kg - PB 1 x 3 @37.5kg - PB, more in there.. 1 x 2 @40kg - PB again.. First time I've DB pressed more then I weigh since the op 2 x 3 @35kg - Paused at the bottom. Neutral grip pull-ups 1 x 5 @BW 1 x 3 @5kg 1 x 3 @10kg 1 x 3 @15kg 1 x 3 @20kg 1 x 2 @25kg 1 x 1 @30kg -not too bad, but I need to get back into the habit of doing more reps. Pendlay rows 1 x 5 @60kg 1 x 5 @70kg 1 x 5 @75kg 1 x 5 @80kg 1 x 5 @85kg - form wasn't as strict this set. Face pulls 3 x 12 @18kg BB curl - back against a wall 2 x 6 @40kg Occluded Pushdowns & Mach curls, 1 cluster of each. Pretty good session. Really pleased with the DB pressing, especially after how badly the military went. | ||
| adillon10 | | ... | 05-04-2013 @ 12:47 |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 kgs @ 75kgs UnEq | Graft! Killed that session 3 PBs are sweet | ||
| Sawyers | | M2W1D5 - Mock meet (in reverse) | 06-04-2013 @ 14:40 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 06.04.2013 @ 14:59 PM by Sawyers Decided to go to see vulcans new place and do some heavy singles. As I've not eaten much the last few days I woke up at 70.6kg so decided I'd see what I can do at this weight.Here's the eventual total, not going to embed all the other videos. 482.5kg 20kg PB. Sumo deadlifts 1 x 3 @50kg 1 x 3 @90kg http://www.youtube.com/watch?v=lNt4glwroe4 1 x 1 @130kg http://www.youtube.com/watch?v=U5uDo7m5REc 1 x 1 @170kg http://www.youtube.com/watch?v=XZNVRoXYK2o 1 x 1 @180kg http://www.youtube.com/watch?v=Ho0MBrGt2Pw --- Belt & wrist wraps on. 1 x 1 @190kg http://www.youtube.com/watch?v=ikBQ-_WFaRo 1 x 1 @200kg - easy http://www.youtube.com/watch?v=7CW0tyJt6X0 1 x 1 @212.5kg - didn't set my feet up properly so the rep looks quite messy. Still a 7.5kg PB TRIPLE BODYWEIGHT, finally.. http://www.youtube.com/watch?v=MGKlTDwqMtUBench press 1 x 5 @20kg 1 x 5 @40kg 1 x 3 @60kg 1 x 1 @80kg ---wrist wraps on 1 x 1 @90kg 1 x 1 @100kg - 5kg PB. Awesome. http://www.youtube.com/watch?v=8pOdASb6bck 1 x 0 @105kg - just before halfway, couldn't move the bar any further. Squats 1 x 5 @60kg --- 1 x 5 @92.5kg 1 x 5 @105kg 1 x 5 @120kg (supposed to be my 5+ set, paused the last rep) http://www.youtube.com/watch?v=ha3IfIJFanQ --- 1 x 1 @140kg http://www.youtube.com/watch?v=KZgNRr79kf0 Belt on 1 x 1 @160kg http://www.youtube.com/watch?v=8WtTQd6W4Zg 1 x 1 @170kg - 7.5kg PB. Pleased with this, when I did it wasn't sure about the depth, but its definitely past parallel. http://www.youtube.com/watch?v=tI9Ty0kN4IE Really pleased with today's session. | ||
| Fluffy_Dorky | | ... | 06-04-2013 @ 18:01 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Nice work on the pbs! I see you've already hit your 2013 target on the bench | ||
| Sawyers | | ... | 06-04-2013 @ 18:34 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Fluffy_Dorky said:Nice work on the pbs! I see you've already hit your 2013 target on the bench 1 down 3 to go!  | ||
| Sawyers | | M2W2D1 | 07-04-2013 @ 14:06 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | I've got plans tomorrow so had to do this session a day early. GHR's 5 x 5 - getting better at these gradually Conventional Deadlift 1 x 3 @60kg 1 x 3 @80kg --- 1 x 3 @105kg 1 x 3 @120kg 5 x 3 @135kg - thankfully these are light after yesterday. Though I ripped open a callus on the 3rd set so used straps for the 4&5th  Wide pull-ups 5 x 4 @Bw - just gonna add a rep every week till I get used to these. DB row (all straps) 1 x 5 @25kg 1 x 5 @40kg 1 x 5 @50kg 3 x 5 @55kg Single arm Pulldown 4 x 10 @36kg Face pulls 3 x 12 @23kg Alt DB curls 3 x 8 @15kg 1 x 6 @15kg Occluded machine curls, 1 cluster. Wasn't a fantastic session, just went through the motions on a lot of it, but I can't be setting heavy PB's every session. | ||
| Sawyers | | M2W2D2 | 09-04-2013 @ 15:57 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 09.04.2013 @ 17:53 PM by Sawyers Judo lastnightToday: Bench Press - paused 1 x 10 @20kg 1 x 5 @30kg 1 x 3 @40kg 1 x 3 @50kg --- 1 x 3 @60kg 1 x 3 @70kg 5 x 3 @77.5kg DB shoulder press 1 x 5 @15kg 1 x 5 @20kg 1 x 5 @25kg 1 x 5 @30kg 3 x 8 @25kg BB incline press 2 x 5 @20kg 3 x 10 @40kg Lateral raises 5 x 10 @7.5kg OH straight bar extensions - wearing a band around my elbows so they can't flare out. 4 x 12 @23kg Occluded tricep Pushdowns 1 cluster Was an ok session. The benching with pauses made it a lot harder. | ||
| Sawyers | | M2W2D3 | 10-04-2013 @ 13:06 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | GHR's 5 x 5 Sumo deadlifts 1 x 3 @60kg - these felt really sluggish today, no idea why. 1 x 3 @80kg 1 x 2 @100kg --- 1 x 3 @122.5kg 1 x 3 @140kg 5 x 3 @157.5kg - belt on last set, chalk on all. Paused squats - count of three at the bottom. 1 x 3 @60kg 1 x 3 @80kg 1 x 3 @100kg 1 x 3 @120kg 1 x 3 @130kg - wore wrist wraps on this set. Hyper extensions with a slight raise at the end 1 x 10 @BW 2 x 8 @15kg 1 x 10 @BW Bent leg calf raises 1 x 10 @30kg 4 x 8 @30kg Occluded calf raises, 1 cluster. | ||
| Sawyers | | An old video.. | 12-04-2013 @ 18:46 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Post Edited: 12.04.2013 @ 18:46 PM by Sawyers Found this clip on my phone from November last year, thought it was worth posting before I deleted it Judo last night, didn't train today as I went to Leeds and had various other things on. | ||
| Sawyers | | M2W2D4 | 13-04-2013 @ 13:59 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Military Press 1 x 5 @20kg 1 x 5 @30kg 1 x 3 @40kg --- 1 x 3 @47.5kg 1 x 3 @55kg 5 x 3 @62.5kg - this was hard. Flat DB press 1 x 5 @12.5kg 1 x 5 @20kg 1 x 5 @25kg 1 x 5 @30kg 1 x 3 @35kg 1 x 3 @37.5kg 1 x 1 @40kg - really wanted to do 3.. Fail. 1 x 10 @25kg paused. Neutral grip pull-ups 1 x 5 @BW 1 x 5 @5kg 1 x 5 @10kg 1 x 3 @15kg 1 x 2 @20kg 1 x 1 @31.25kg PB Hammer single arm rows 2 x 8 @25kg(per side) Pendlay rows 1 x 5 @60kg 1 x 3 @80kg BB curls 2 x 6 @40kg Face pulls 3 x 8 @27kg Occluded biceps & triceps, 1 cluster of each. Poor session, I haven't done any mobility/stretching/rolling etc since judo on Thursday so I'm putting it down to that. Will do some today. | ||
| Sawyers | | M2W2D5 | 14-04-2013 @ 16:02 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Squats 1 x 3 @60kg 1 x 3 @80kg --- 1 x 3 @100kg 1 x 3 @112.5kg 5 x 3 @127.5kg - belt on last 2 sets. Hack squats (per side) 1 x 10 @0kg 1 x 8 @15kg 4 x 6 @25kg GHR's 3 x 5 @BW DB SLDL 3 x 10 @20kg Straight leg Calfs 4 x 12 @39kg Occluded hanpmstrings & quads, 1 cluster of each. | ||
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