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» Time to man up.. (Go to post)09-03-2013 @ 12:50 
Military Press
1 x 4 @20kg
1 x 4 @30kg
1 x 4 @40kg
1 x 4 @50kg
1 x 4 @65kg Rep PB
4 x 4 @60kg
1 x 6 @60kg

Flat DB press
1 x 8 @10kg
1 x 8 @17.5kg
1 x 8 @25kg
1 x 1 @32.5kg (No idea what happened, probably just being a girl)
3 x 8 @27.5kg
1 x 8 @30kg
1 x 4 @32.5kg

Dips
3 x 8 @BW - Awesome.

Good session Happy
» Time to man up.. (Go to post)08-03-2013 @ 12:49 
Squats
1 x 5 @20kg
1 x 5 @60kg
1 x 5 @80kg
1 x 3 @100kg
1 x 3 @120kg
1 x 3 @130kg
1 x 3 @140kg
Belt on
1 x 2 @145kg
1 x 1 @150kg - walking this out was harder then the rep..

Deficit deadlifts
1 x 5 @60kg
1 x 5 @80kg
1 x 3 @100kg
1 x 2 @120kg
1 x 2 @140kg

Conventional deadlifts
1 x 1 @160kg
1 x 1 @170kg - felt alright, enjoying doing these Beltless

GHR'S
3 x 6

Lying hamstring curls
4 x 8 @36kg

Incline sit-ups
3 x 10 @25kg
» Time to man up.. (Go to post)06-03-2013 @ 14:51 
Neutral grip pull-ups
2 x 4 @BW
2 x 4 @5kg
1 x 4 @10kg
1 x 4 @15kg
1 x 4 @20kg
1 x 4 @15kg

Supported DB Rows
1 x 10 @20kg
1 x 10 @30kg
1 x 10 @35kg
3 x 10 @32.5kg

Underhand Pulldowns
4 x 8 @52kg

Face pulls
4 x 10 @18kg

Hyper extensions
5 x 10 @BW

BB curls against a wall
1 x 8 @20kg
3 x 8 @30kg
» Time to man up.. (Go to post)05-03-2013 @ 18:27 
Gym was packed..

Incline DB Press
2 x 5 @25kg
3 x 3 @32.5kg - was not feeling great.
5 x 8 @27.5kg - these we're much better, once I got into the rhythm, all was good.

DB shoulder Press
1 x 5 @17.5kg
1 x 5 @25kg
3 x 5 @27.5kg
1 x 4 @30kg

Short pressing session but its all I had time for. I also went to Judo last night.
» Time to man up.. (Go to post)03-03-2013 @ 16:41 
Sumo deadlifts - Beltless, hook grip.
1 x 3 @60kg
1 x 3 @100kg
1 x 3 @120kg
1 x 2 @140kg
1 x 2 @160kg
1 x 1 @180kg - Beltless PB
1 x 1 @190kg - Another PB Grin

Front squats
1 x 3 @60kg
1 x 1 @80kg
1 x 1 @100kg
1 x 1 @110kg
1 x F @120kg - Leant too far forward, need to keep my elbows up.

GHR'S
3 x 5 - completely unassisted - improving Happy

Lying hamstring curls
4 x 10 @32kg

Calfs & hanging leg raises
5 sets

Decent session, start doing more rep work on the DL and squats next time.
» Time to man up.. (Go to post)01-03-2013 @ 22:25 
http://www.jimwendler.com/2011/09/time-to-man-up/

Just read this quick little article, love the ending:
1. Stretch 2. Lift 3. Sprint

Awesome
» Time to man up.. (Go to post)01-03-2013 @ 12:50 
Military press
2 x 4 @20kg
1 x 4 @30kg
1 x 4 @40kg
1 x 4 @50kg
1 x 4 @60kg
1 x 4 @62.5kg
4 x 4 @57.5kg

Flat DB press
1 x 8 @20kg
1 x 5 @30kg
3 x 8 @27.5kg

Dips
3 x 5 @BW - not too great today

Machine flys
3 sets

Rope Pushdowns
1 x 10 @32kg
1 x 10 @54kg
3 x 8 @68kg

Quick session, nothing special.
» Time to man up.. (Go to post)28-02-2013 @ 20:47 
OwenL said:
high squat then? loool Wink


I meant if you fail a front squat (which I don't intend to) you can dump it... Of course not high! I'm offended..
» Time to man up.. (Go to post)28-02-2013 @ 20:26 
OwenL said:good that mate

walking the fronties out of the rack is a cock isnt it


Cheers, yeah. But at least with them saftey rails aernt an issue. I've not don't any sets near failure of them yet so will be fun!
» Time to man up.. (Go to post)28-02-2013 @ 20:02 
Back felt a lot better today.. Light lower body session as rotational movements still hurt so no Judo Unhappy. Rehab is going well though Happy Foam rolling, golf balls, hockey balls etc are great. Along with an app 'mobilise me' that OwenL showed me.

Sumo Deadlifts, no belt
Hook grip
1 x 5 @20kg
1 x 5 @60kg
1 x 5 @70kg
1 x 5 @80kg
1 x 3 @90kg
1 x 3 @110kg
1 x 3 @130kg
1 x 3 @140kg
Mixed grip - there is no knurling on the bar where I grip, the bar is thicker then usual so couldn't get many fingers over my thumb and I didn't have chalk so my hands were just slipping off Unhappy
1 x 2 @150kg
1 x 1 @160kg - getting into beltless PB territory and still feels like nothing..
1 x 1 @170kg - again, easy. Sorting out my form had made pulling so much easier.
1 x 0.5 @180kg - Started the pull, everything fine, then someone knocked the bar and it slipped, from just above the knee Unhappy I was not happy.. Though the lift was easily going up. So still a belt less PB. Back felt fine. Awesome.

Front squats - back squats are still not happening.
1 x 5 @20kg
1 x 5 @40kg
1 x 5 @60kg
1 x 3 @80kg
1 x 1 @100kg
1 x 1 @110kg - PB (I think both Beltless and with a belt as I've not ever really got into front squatting) felt easy, probably 10-15kg in there. Not worth pushing untill everything feels 100%

Lying hamstring curls
3 x 8 @32kg (I think)

Hanging leg raises
No idea how many reps, 4/5 sets. Tried twisting and it hurt my back. Keeping it straight doesn't.

Good session considering what I expected, but things felt good so I went with it (whilst still being sensible).
» Time to man up.. (Go to post)27-02-2013 @ 17:59 
Neutral Grip pull-ups
2 x 4 @BW
1 x 4 @10kg
1 x 4 @15kg
1 x 3 @20kg
1 x 2 @25kg
1 x 5 @BW

Sumo Deadlifts - can do these(light) without my back hurting
5 x 5 @60kg

Hammer single arm row (weight per side)
1 x 10 @20kg
3 x 5 @40kg

Single arm Pulldowns
1 x 8 @25kg
1 x 8 @32kg
1 x 8 @36kg

Preacher curls
4 x 8 @10kg

Decent session, nothing too heavy, still looking after my back. Short and sweet.
» Time to man up.. (Go to post)26-02-2013 @ 19:02 
My back is still a mess, but today had one of the best workouts in a while.

Supposed to be Bench 5/3/1 but all were taken.

Incline DB Press
1 x 5 @15kg
1 x 5 @22.5kg
1 x 5 @30kg
1 x 1 @37.5kg
2 x 5 @32.5kg

Neutral grip pull-ups done between sets of pressing whenever I felt like it.
5 x 10 @BW
1 x 8 @BW
2 x 6 @BW

Bench freed up
1 x 5 @20kg
1 x 5 @40kg
1 x 5 @60kg
1 x 5 @67.5kg
1 x 3 @75kg
1 x 1 @85kg - easy, but have to have the bar handed as my arms aernt long enough to unrack it Unhappy

Flat DB Presses
1 x 8 @20kg
1 x 8 @30kg
1 x 3 @35kg
1 x 14 @25kg

Dips - Really happy with these as I've not managed them pain free since the op until today
1 x 10 @BW
2 x 4 @BW

Rear delt machine
3 sets
» Time to man up.. (Go to post)22-02-2013 @ 19:18 
After last session,I felt a twinge in my lower back (same place as last time), then woke up yesterday morning with the same burning, sharp pain.. It's settled down today considerably but still not good at all. On Monday il be giving the phisio a ring.. Went in today and tried to do what I could without any pain.

Military press
3 x 5 @20kg
1 x 5 @30kg
- Put my belt on, just for the sake of the unracking
1 x 5 @40kg
1 x 5 @45kg
1 x 5 @52.5kg
1 x 6 @57.5kg

10, 8, 8 @45kg

DB laterals braced against a bench
3 x 10 @6kg

Face pulls
3 x 10 @10kg

T, Y, U
3 x 10 @2kg
» Time to man up.. (Go to post)20-02-2013 @ 16:52 
Post Edited: 20.02.2013 @ 16:57 PM by Sawyers
Deadlifts
10 @20kg
2 x 5 @60kg
1 x 5 @100kg
1 x 5 @122.5kg
1 x 5 @140kg (apparently the last rep by lower back started rounding)
1 x 5 @157.5kg (wearing a belt, my lower back rounded reps 2,3,4, video of rep 5 il put up later, my friend decided to record just the last rep for some reason..)
Thinking I should just go back down to 140 or so and hit triples etc, gradually build up untill my form gets better. I found sitting back on the last rep seemed to help the most.


Squats (Low bar)
1 x 3 @60kg
1 x 3 @90kg
1 x 1 @110kg
1 x 1 @130kg
1 x 3 @140kg (Belt) - walking the weight out of the rack is going to take some getting used to..

Realised I was supposed to be doing front squat work..
Front squats
5 x 10 @60kg - surprisingly painful since they were so light, but by the last set the form was feeling much better.

GHR's
20 total reps - these are improving fast Grin

Lying hamstring curls
5 x 8 @32kg

Seated Calf raises
5 x 10 @15kg PS

Hanging leg raises (toes to just above the bar)
5 x 10
» Time to man up.. (Go to post)19-02-2013 @ 12:03 
Bench Press - shoulder wasn't 100% as I went to judo last night so just did the required reps.
5 @20kg
5 @40kg
5 @50kg
5 @57.5kg
5 @67.5kg
5 @75kg

Seated DB Press
25kg x 10, 7, 4(slipped on the bench), 8, 8.
6 @27.5kg

Pull-ups
BW x 8, 4, 4, 4, 4, 4, 4

BB rows
5 x 6 @70kg

Seated DB curls
2 x 6 @17.5kg

Hammer curls
2 x 6 @17.5kg

Straight bar Pushdowns
4 x 8 @60kg (feels a lot lighter then it says it is)

Not a bad session, not fantastic either.

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