View All Posts: plonker
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| » Stretches you can't get by without doing frequently (Go to post) | 19-12-2010 @ 08:58 | ||
| x2 on wtf is a shoulder dislocate... doesn't sound good | |||
| » John R's journal of 'seeya later pec' (Go to post) | 18-12-2010 @ 19:57 | ||
| 5 months post-op tomorrow and all is good most lifts looking not far off pre-op... just my s**tty pec tendon to strengthen up more... last week.. tuesday: strict press loads of warm up 85x3 85x3 85x1 80x4 60x5 seated db shoulder press 30x10 x 3 wednesday: squats legs felt awful.. tendons/joints just felt stiff/painful narrow stance atg 60x5 90x3 100x3 110x2 120x1 130x1 140x1 150x1 160x1 160x1 165x1 165x1 front squats 60x4 90x3 110x2 120x2 130x2 135x2 thursday s**tty rehab got up to a 55k bench for 10 reps... get in!! incline db press 20x12x4 chins bw 2 x 8 today: deads 18" 110x4 150x3 180x2 200x2 220x2 230x2 240x2 250x2 260x2 snatch grip 4"defecit 110x3 130x3 150x2 160x2 170x2 180x5 190x5 jerks 80x2x5 easy peasy strict 80x5 home.. tomorrow bit of farmers and s**tty skinny log | |||
| » Andys Journal. (Go to post) | 18-12-2010 @ 19:46 | ||
| nice work andy... i'm s**t at those car deadlifts.... hopefully should be coming up there sometime in the new year to train with you guys again | |||
| » John R's journal of 'seeya later pec' (Go to post) | 12-12-2010 @ 16:24 | ||
| 21 weeks post op tomorrow friday gone: rehab: 45 incline bb press 5 x 12 @ 50 kilos 5x8 bw chins + boring exercises today: 18" deads not done these before 5x60 3x100 3x140 2x160 2x180 2x200 2x220 2x230 2x240 2x250 not sure if i like these.. feels awkward getting it moving at that height snatch grip 4" defecit 100x5 140x5 150x5 160x5 170x5 180x5 clean and press/jerk not done these since op.. went super light 60 x 3 x5 70x2 x 3 trying to work on jerk technique 70 x 8 strict press to finish | |||
| » Bishop to C4 (Go to post) | 08-12-2010 @ 15:43 | ||
| Also JT.. can you let me know if you're gonna do a sunday session anytime.. cheers mate | |||
| » Bishop to C4 (Go to post) | 08-12-2010 @ 15:41 | ||
| http://www.youtube.com/watch?v=_VOInmUeAew remedial shoulder exercise..... | |||
| » John R's journal of 'seeya later pec' (Go to post) | 08-12-2010 @ 15:39 | ||
| Cheers Andy and mr small... good to be back lifting decent weights again... :-) | |||
| » Bishop to C4 (Go to post) | 08-12-2010 @ 15:19 | ||
| nice bish... don't see many people cuban pressing... big defecit pull as well! | |||
| » John R's journal of 'seeya later pec' (Go to post) | 07-12-2010 @ 14:24 | ||
| today: deadlifts... loadsa warm ups 230 x 2 x 2 220 x2 felt heavier?? was going for 5... f**k it.. went to stiff legs: 180x5 x 3 speed pulls 180x3 190x3 | |||
| » John R's journal of 'seeya later pec' (Go to post) | 05-12-2010 @ 13:43 | ||
| cheers Andy... good to be back doing ok-ish weights... So 20 weeks post-op tomorrow.. last weeks training... tuesdays deadlifts... built up to 225 did 4 sets of 3 felt good.. up 5k an a rep from last week.. videod it as well.. looked more comfortable than it felt.... then to stiff legs 3 x 5 175..... really starting to like these... feels like theres more there as well... tried to finish off with a set of 10 @ 165 snatch grip 4" defecit.... got to 5th rep and pussied out.... wed/thursday: easy boring rehab s**t yesterday: squats narrow stance atg aim was 160 x 3 x 5 loads of warmup sets 160x3 160x2 went down and ditched it... right vmo felt s**t 160x2 still not great so moved to front squats 110x2 120x2 130x2 x 4 jump squats 4x3 @ 100k today: overhead srtict press warmed up then went to 80k... aim to beat reps from last week (3) 80x4 80x4 80x2.. nothing left 60x8 60x6 seated db press 30x8 32x8 34 x6 36 x 5 felt really good no pain thought i'd do a bit of chest work incline bb press 40k x 10 x 4... kapow!!  flat bench 30 x 15... oh yeah... Tuesday coming, deadlifts.. can't wait.... thinking 220x5 | |||
| » Bishop to C4 (Go to post) | 04-12-2010 @ 17:46 | ||
| yoke looked easy dude..... your gym looks awesome.. where is this magical land? | |||
| » John R's journal of 'seeya later pec' (Go to post) | 28-11-2010 @ 13:46 | ||
| cheers bish.. yeah you're right they get you... defecit with wide grip gives some big ROM Love to come back up to the container... but nowadays my Saturdays at work are reall busy..... I need JT to put on a sunday session sometime..... been checking your journal mate... great work recently.. | |||
| » John R's journal of 'seeya later pec' (Go to post) | 28-11-2010 @ 12:42 | ||
| 19 weeks post op tomorrow last week... not much during the week.. few s**tty rehab sessions... deadlifts on tuesday: 70x5 90x4 110x3 130x2 150x2 170x2 180x1 190x1 200x1 210x1 220x2 gonna try to increase this by 1 rep each week stiff leg 150x5 160x5 170x5 x 2 snatch grip 4" defecit 160x 10 yesterday: Squats narrow stance atg 60x5 90x4 110x3 120x1 130x1 140x1 150x1 155x3 x 4 front squats narrow stance atg 60x5 90x3 110x3 120x2 125x2 130x2 x 4 finished with jump squats 90k atg x 3 x 3 later on cramps Quad/ham simultaneously... ( at bp getting out of my car.... f**k did i look like a spaz tryin to get rid of them.... today shoulder smash standing strict 40x5 50x5 60x4 65x2 70x2 75x4 80x3x3 seated press 75x4 70x6 60x10 60x10 seated db 32x8 24x8 22x6 fried delts.. shoulder/pec felt best it ever has today...  | |||
| » John R's journal of 'seeya later pec' (Go to post) | 21-11-2010 @ 17:58 | ||
| so 18 weeks post-op tomorrow... thursday was the 4 month mark... past week deadlifts worked up to a 220 single felt quite comfy.... then several sets of 5 stiff leg deads at 160... then finshed off with 10x150 deads on a 4 inch platform... yesterday back squats narrow stance atg all sets of 3 after warm ups 140,145 150.150,150 150 front squats all 3's 110,115,120,122.5,122.5 heavy lying ham curls sets of 2 (stack) today: strict press after warmup 70x5 72.5x5 75x4 75x5 then seated db shoulder press 8-10 reps got up to 30k for 10... felt good..... | |||
| » midlands strongest man under 105kg (Go to post) | 15-11-2010 @ 20:28 | ||
| count me in JT.... my comeback comp!! | |||