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» Dont call it a come back (Go to post)13-09-2018 @ 11:11 
bench 12.9.18

upper backs really tight couldnt get a very good set up, seem to have stalled around 180kg for the last couple weeks

barx10
barx10
60x5
60x5
80x5
100x3
120x1
140x1
160x1
180x1

cgbp

100x6
100x6
120x6
120x6
140x3
150x3
160x1 - pb



incline db press

25x10
30x10
35x10
40x10
45x10
50x6

close grip pull downs
6x10

wide grip pull downs
3x10

chest supported rows
2plates x10
2platesx10
3platesx10
3platesx10
4platesx10
5platesx6

strict press
60kg 6x10

seated oh tricep extension
6x8

jmpress always struggled to get these to feel right added them back in light to try get the form correct
6x10

lateral rise 6x8

rear delt machine
6x10

tricep push down with bar
8x15

rope pushdowns
3x30
» Dont call it a come back (Go to post)13-09-2018 @ 10:52 
deadlifts 10.9.18

got stuck having to use the bent TPB it kept twisting in my hands causing my hips to twist, made every thing feel hard and hips were hurting pretty bad

60x5
60x5
100x5
100x5
140x3
180x1
220x1
260x1
300x1F - hips were f**ked by that point couldnt get into a good position and had littler energy left

conv

180 6x3

speed squats with chain - wasnt as fast as usual due to hips

9x3

iso row 6x10

bent over row 6x6

hammer strength high row machine
6x10

hammer curls
6x10

back raises 6x10

standing abs 6x15
» Dont call it a come back (Go to post)13-09-2018 @ 10:46 
squats 7.9.18

ssb bar

barx5
barx5
72x5
112x5
152x5
192x3
212x1

briefs on switched to box squats

192x3
212x3
252x2
292x1
312x1
332x1
352x1F - sat back too much, lost my line and couldnt recover it

speed deadlifts

180 plus 50kg band tension
9x1

seated good mornings
6x6

pendlay rows
6x6

seated cable rows
6x10

standing abs
6x15
» Antidepressants and training (Go to post)13-09-2018 @ 10:40 
over the last 2 years ive been on citalopram up to 100mg a day, sertraline 100mg a day and now venlafaxine 150mg a day, along with 100mg quetiapine a day.

Cant say its affected training at all tbh, at least not that ive noticed
» Dont call it a come back (Go to post)06-09-2018 @ 15:31 
bench 6.9.18

barx10
barx10
60x5
60x5
80x5
100x3
100x1
120x1
140x1
160x1
180x1

CGBP - havent done these in over ayear

100x6
100x6
120x6
120x6
140x3
150x3

incline db press
25x10
30x10
35x10
40x10
45x8
50x5

lateral raise
6x8

rear delts
6x8

close grip pull downs
6x10

wide grip pull downs
6x10

chest supported rows
2platex10
2platex10
3platex10
3platex10
4platex10
5platex8

skull crushers
6x6

strict press
60x10
60x10
60x10
60x10
60x10

face pulls
5x20

tricep push downs
8x15

rope pushdowns
3x30

standing abs
6x15
» Dont call it a come back (Go to post)04-09-2018 @ 13:53 
deadlift 3.9.18

back and hip/glute have eased off a bit now still not 100% but improved

sumo raw beltless
60x5
60x5
100x3
100x3
140x3
180x1
220x1
260x1
290x1-pb



conv beltless double overhand

140 5x5

speed box squats
SSB bar with chains
9x3

iso row back rows
6x10

kneeling leg curkl
6x10

ssb goodmornings
4x10

hammer curls 6x10

barbell curls - straight bar trying to force some rotation back into my arms
6x10

back raises
6x10

lat pulldowns
10x10

shrugs
6x10
» Dont call it a come back (Go to post)01-09-2018 @ 12:52 
Post Edited: 01.09.2018 @ 12:54 PM by AdamC
squats 31.8.18

squat bar

barx5
barx5
65x5
65x5
105x5
145x3
185x2 - stopped there as biceps and forearms were hurting bad

briefs on

ssb box squats

152x3
192x3
232x3
272x1
312x1 - pb
332x1 - pb



speed deadlifts - forgot my bands so added an extra plate and did stright weight

220x1 x12



pendly rows
6x6

seated cable rows
6x10

flat db press
25x20
25x20

seated Gm
5x5

standing abs
6x15
» Dont call it a come back (Go to post)01-09-2018 @ 12:22 
bench 29.8.18

raw bench

barx10
barx10
60x5
60x5
80x5
100x3
120x1
140x1
160x1
180x1

slingshot
190x1
200x1

incline db press

25x10
30x10
35x10
40x10
45x8
50x4

lateral rises
6x8

rear delts
6x8

chest supported rows
6x10

close grip pulldowns
6x10

hammer strength pulldowns
8x10

skull crushers
8x6

bicep curls
6x10

seated db press
20x10
25x10
30x10
35x10

facepulls
4x25

tricep pushdowns straight bar
6x15

tricep pushdowns
3x20-30
» Dont call it a come back (Go to post)01-09-2018 @ 12:12 
deadlift 21/8/18

back/hip still giving me issues so just training around as much as i can

sumo raw beltless

60x5
60x5
100x3
140x3
180x1
230x1
250x1
270x1
290x1F just wasnt there

conv

220x1
220x1
220x1
220x1
220x1
220x1

iso row machine
6x10

hammer strength lat pull down
10x10

hamemr curls
6x10

kneeling leg curl
6x10

SSB goodmorning
6x10
» Dont call it a come back (Go to post)18-08-2018 @ 08:45 
squats 17.8.18

barx10
barx10
65x5
65x5
105x5
105x3
145x3
185x1
briefs on
185x3
225x2
245x1
265x1
285x1
305x1
325x1 - pb - bit high but was more focused on just getting used to heavy weight again



ssb box squats

112x3
152x3
192x3
232x3
232x3



speed deadlifts
180bar weight 50kg band tension
12x1

seated cable rows
6x10

seated goodmornings
5x5

left it at that as hip and lower back were hurting
» Dont call it a come back (Go to post)16-08-2018 @ 12:35 
bench 15.8.18

barx10
barx10
60x5
60x5
80x5
100x3
100x1
120x1
140x1
160x1
180x1



140+45kg chain
3 singles



incline db press
25x10
30x10
35x10
40x10
45x10
50x8

close grip lat pull downs
6x10

lateral raises
6x8

rear delt raises
6x8
chest supported rows
6x10

skullcrushers
6x8

bicep curls
6x10

hammer strength lat pull down machine
10x10

seated dumbell press
20x10
25x10
30x10
35x10

standing abs
6x15

tricep push downs
6x15 - straight bar
3x20 - rope
» Dont call it a come back (Go to post)14-08-2018 @ 13:40 
deadlift 13.8.19
back and hip still giving me issues so form was a bit off but went okay got a pb

sumo stayed beltless
60x5
60x5
100x5
100x5
140x3
180x1
220x1
240x1
260x1
280x1 - pb



conventional

180 6x3



speed box squats with ssb
9x3

seated iso rows

6x10

kneeling leg curl
6x10

hammer strength lat pull downs
10x10

ssb goodmornings
3x10

hammer curls
6x10

ez bar curls 6x10
» Dont call it a come back (Go to post)14-08-2018 @ 13:36 
speed bench and assistance work 12.8.18

OHP

barx10
barx10
60x5
65x5
70x5
75x5
80x5
85x5

speed bench against double minis
9x3

bow bar bench
8x8

lateral raises
6x12

rear delt machine
6x10

Hammer strength lat pull down
10x10

standing triceps extentions
8x8

machine flys
10x10

wide grip seated cable rows
6x10

face pulls
4x25

CGBP 2 board with fat grips
6x6
» Dont call it a come back (Go to post)11-08-2018 @ 17:55 
squats 10.8.18

session went better than expected. left glute and left side of lower back hurt pretty much constantly, but started to hurt less the more weight i put on the bar so ended up with a couple raw pbs

squat 25kg squat bar
65x5
65x5
105x5
105x5
145x3
165x3
185x1
205x1
225x1
245x1 - pb




SSB box squats bar weighs 32kg

72x3
112x3
132x3
152x3
172x3
192x3
212x1
222x1 - pb



hammer strength lat pull downs
10x10

hammer strength kneeling leg curl
6x10

seated cable rows
6x10

seated GMs
5x5
» Dont call it a come back (Go to post)09-08-2018 @ 18:52 
bench 8.8.18

pressing strength slowly coming back. still haing issues with back so couldnt geta very good set up

raw bench

barx10
barx10
60x5
60x5
80x5
100x5
120x3
140x1
160x1
170x1 - felt fairly easy



incline db press

25x10
30x10
35x10
40x10
45x10
50x8

lateral raises
8x8

rear delt raises
8x8

close grip lat pull downs
6x10

hammer strength lat pull down
10x10

skull crushers
6x8

seated DB press
20x10
25x10
30x10
35x10

face pulls

4x25

tricep pushdowns
6x15

tricep pushdowns with rope
4x20

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