View All Posts: Aquarian
12345678910 ... ... 2122232425262728293031
| » Aquarian's 531 odyssey (Go to post) | 26-08-2015 @ 22:56 | ||
| Rejoice - missed getting soaked on the way to the gym and for some reason it didn't feel too humid either! Lottery tickets bought... CGBP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all good, minimal pec pain. Working Sets (all paused and unracked by myself) 140x5 - good. 150x5 - not bad. 160x4,1 - I think I could've done 5 straight if I had repeated what I did last time I benched. Had to release the breath on the 4th and re-racked it and then did the 5th after about 90s. Good improvement over last time and no pain un-racking the bar myself - I think close grip puts less strain on the pec so I will probably continue un-racking it myself. OHP (wide) Warmups 20x10,40x6,60x3,80x2 - all good, no shoulder pain. Working Sets 100x3 - good. 110x3 - a little slow. 120x2,1 - Did the 3rd after a few mins rest. Pretty good and really pleased shoulder pain has pretty much gone. Bent Over Rows (pronated) 20x10,40x10,60x6,80x5(forgot to do 6!),100x6,120x5,130x5(straps) - strangely strong on these today. Normally grip goes with 120 but today I managed 5 and then 130 felt pretty comfortable too. Wonder if using the thicker bar on the deads is helping already but probably just a coincidence. Great pressing and rowing today! Next up wide grip dl's - I'll use the Eleiko bar again - and I'll try some HBBS and hopefully groin will be better with these. | |||
| » Aquarian's 531 odyssey (Go to post) | 24-08-2015 @ 23:06 | ||
| Very humid again today even after some major downpours. LBBS Warmups 20x10,60x6,100x4,140x3,180x2 - the groin was a lot worse today. I tried my usual low bar tech and it was sore both going down and coming up. Working Sets 200x3 - slow, paused and painful! I saw no point in going heavier so quit there. Disappointing but at least I learned that I'm not ready to do low bar even with a pause. I'll stick to high bar for now. The plan was to do Romanian DL afterwards but all the racks were busy so I decided to do sumo dl again. This time I used the Eleiko Power Bar for the first time on deads. Sumo DL Warmups 70x6,100x4,140x3,180x2,220x1 - all fine, grip was fine with the thicker and stiffer bar. Working Sets 240x3 - ok 250x3 - good 260x2.5 - missed the lockout on the 3rd but first 2 were fine. 260x1 - about 3 mins later and just got it. Pleased with that - pretty much what I managed last time I did this rep scheme and that was with the texas dl bar and today I squatted first and used a thicker, stiffer bar. I may use this bar again on the conv dl's in 4 days time - knurling is much softer but still good enough for the grip. Mixed results but at least I finished on a high! Next up CGBP 3x5 140 to 160 and ohp wide 3x3 up to 120. | |||
| » Aquarian's 531 odyssey (Go to post) | 22-08-2015 @ 23:24 | ||
| Nice and warm today but thankfully not humid! BP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all ok. Working Sets (paused) 140x5 - good. 150x5 - good. 160x5 - On locking out the 4th had to release my breath and didn't take another one in before lowering so paused for around 7 seconds or so on the chest and then took the scenic route back up! Somehow I managed to lock it out despite losing all tightness. An improvement over the last time I did this rep range but I'll repeat the same weights again in 3 weeks time as the 5th rep with 160 was hardly authoritative! OHP (narrow) Warmups 20x10,40x6,60x3,80x2 - all good. Working Sets 100x3 - easy. 110x3 - pretty easy. 120x3 - first 2 reps were fine. Third became a standing bench press! Not too bad considering the heat normally knackers my leg strength. Shrugs (narrow) 20x10,60x10,100x10,140x6,180x10(straps),220x6 - again put the belt on the last set as the back was a bit niggly. Pretty good session shoulder was fine, pec a little sore which I'm going to blame on the heat probably dehydrating me a bit, despite drinking a lot of water in between sets. Next up I'm going to LBBS first and try and squat normally - maybe work up to 220x3 and then I'm considering dropping sumo dl for romanian dl. Reason is the back niggles I'm getting and also since the conv dl seems to be getting better and I can squat normally again it makes sense to cut down one of the pulling sessions from the floor. Haven't done Romanian's in ages so will be interesting to see how my body reacts to them. | |||
| » Aquarian's 531 odyssey (Go to post) | 20-08-2015 @ 23:26 | ||
| Another extremely humid day really swelteringly muggy in the gym. Conv DL (Wide Grip) Warmups 70x8,100x6,140x3,180x2,220x1 - all good, 220 was especially fast. Working Sets 240x3 - slow and bar felt razor sharp. 250x3 - much better. 260x3 - tough. 270x2(straps),270x0.95 - 3rd rep without straps almost locked out but grip was starting to go just a few inches from the top. Pretty good maybe should've stopped at 260 though. Wide grip is pretty tough on the grip and a slower pull generally but I kept my form pretty well. HBBS Warmups (paused) 20x10,60x6,100x4 ,140x3,180x2 - went with a wider stance and kept the head up. Groin felt a lot better. Working Sets 200x3(belt, paused) - little slow. 210x3 - didn't pause these just came down much slower than norm right to the bottom and then straight up again. Groin was absolutely fine. Pleasantly surprised I managed to squat quite heavy without having to pause. I'll try this again on the LBBS in 4 days and hopefully it should be the same. Pretty good session in pretty horrible conditions! Back was also fine which was a bonus. Next up BP 3x5 140 to 160 and ohp 3x3 maybe up to 120. | |||
| » Aquarian's 531 odyssey (Go to post) | 18-08-2015 @ 22:49 | ||
| CGBP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all good. Working Sets (all paused) Gym was virtually empty so had no spotter and had to unrack the bar myself. 140x5 - easy. 160x3 - ditto. 180x1 - comfortable. Paused for around 2s. Could have done 185 but felt a bit of pain in the pec when locking out so stopped there. Surprisingly easy 180 without a lift-off - no pain lifting off either which was encouraging. I'll still favour getting a lift-off in the future but at least I know I can go without if required. OHP (Wide) Warmups 20x10,40x6,60x3,80x2 - all easy, minimal shoulder pain. Working Sets 95x3 - easy. 115x2 - ok. 135x1 - tough but just about got it with a lot of leaning back. Lack of shoulder pain was a big bonus! Bent Over Rows (supinated) 20x10,40x10,60x6,80x6,100x6,120x4,120x5(straps) - no problems till the first set with 120 which was tough on the grip. Excellent pressing - I think 190 with a close grip and pause is possible in a month or two's time which is great news for the regular bench. 140 ohp is also close! Next up wide grip dl - I may do triples from 240 to 260 or 270 and then more pause squats with more volume this time. | |||
| » Aquarian's 531 odyssey (Go to post) | 16-08-2015 @ 21:05 | ||
| Sumo DL Warmups 70x8,100x6,140x3,180x2,220x1 - all good and fast. Working Sets 240x3 - slow and tough! 260x2 - more of the same! 280x0 - got it moving a few inches and then it drifted forward and I gave up! Something weird happened between the end of the warmups and the working sets. Right lower back was sore again after the pulls. I think I'm not coming up straight and leaning slightly to one side. Only good thing was I managed to supinate the right arm without pain. LBBS Paused (all beltless) 20x10,60x6,100x4,140x3,180x2,200x1,220x1 - initially there was more pain in the groin during the last few inches of the descent to the bottom but it soon went down and it was significantly less sore coming up. I kept the head more neutral than down and it seemed to help. 220 felt quite easy unracking beltless, was fast off the bottom, stalled slightly above parallel but finished the lift quite easily. Disappointing deadlift but squat was pretty good. Next up CGBP Max - will attempt 180 paused - and OHP Wide Max - may go for 135. | |||
| » Aquarian's 531 odyssey (Go to post) | 14-08-2015 @ 22:40 | ||
| Another bloody humid day! Give me a desert over a rain forest any day! BP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - right lower back was pretty niggly throughout but eventually cleared up. Speed and left pec pain were fine. Working Sets (paused) 140x5 - easy. 160x3 - ditto! 180x1 - ok. 185x1 - actually felt easier than 180! Paused pb! 190x0 - a lift too far! Didn't lower it with much control which is a good sign of fatigue and stalled half way up. Very pleased with that - I did 180 paused last year without a lift-off and I remember it being quite tough. This time both lifts of 180+ were really smooth and fast with long pauses. I think I can get a paused 190 or more in about 3.5 weeks time when I max next. OHP (Narrow) Warmups 20x10,40x6,60x3,80x2 - all good, had some pain in left wrist so I put the wrist wraps on from 60 onwards. Working Sets 90x3 - easy. 110x2 - quite easy. 130x1 - ok, had to lean back more than I wanted at the bottom but comfortably locked out. Shoulder pain was minimal which was a bonus. Shrugs (wide) 20x10,60x10,100x10,140x5,180x10(straps),220x8 - all good, back was a bit tight so belted up on the 220 set. Good session, bench was excellent and ohp was very good. Next up Sumo Max - 280 without straps hopefully - and I may try some low bar paused squats as well. | |||
| » Aquarian's 531 odyssey (Go to post) | 13-08-2015 @ 00:03 | ||
| Conv DL (normal grip) 70x8,100x6,140x3,180x2,220x1 - all ok, hips lower than usual, shins a bit further from the bar. 240x1 - pronated right hand, bit slow. 260x1 - supinated right hand very fast. 280x1(belt) - supinated right, fast, easy lockout and no grip problems 300x0(straps) - flew up to mid thigh and then back just wouldn't extend to lockout. Let out a massive roar of frustration! Annoying, the back had been fine the last 2 days and up to the 300 attempt had no issues with it. However 280 was very smooth so hopefully I can build on that. I think the wide grip pulls helped me use the legs more so I'll go back to them over the next 2 weeks and then try and pull narrow grip on the 3rd week again and see how that goes. HB Pause Squats 20x10,60x6,100x4,140x3,180x2,200x1,220x1(belt),200x3 - I tried a slightly wider stance and it was mostly ok. With the narrow stance I felt I was using my back too much and also when pushing off the bottom my legs were naturally stressing the groin area which was injured. With the wider stance I think the hips were working better and hence taking some of the stress off the legs and groin. End result I had virtually no pain during or after the squats. Still need to pause for a few weeks more I think but maybe seeing some light at the end of a very long tunnel! Reasonably decent session. Back seems fine now. Next up BP 180 or more with a pause then ohp max around 130 or so. | |||
| » Aquarian's 531 odyssey (Go to post) | 10-08-2015 @ 22:08 | ||
| Humid, humid and bloody humid - glad it wasn't a dl or sq workout. Gym was like a sauna! Had a pain in my lower right back which appeared about 6 hours after the last workout. It was fine today when I woke up and throughout the bench and most of the ohp, except for the last 2 sets when I felt it a bit. Seems ok now. CGBP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all good, no pain. Working Sets (paused) 150x3 - easy. 160x3 - easy. 170x2,1 - waited about 2 mins or less between the 2nd and 3rd which I paused for at least 3s and was still easy. Very good effort with a very close grip! I think I can just about do 180 on this next week. OHP (wide) Warmups 20x10,40x6,60x3,80x2,100x1 - all ok. Working Sets 110x2,120x2,120x2 - 2nd rep of 120 was a little tough on both sets but comfortably locked out. Shoulder still a bit sore when lowering the weight all the way down. Bent Over Rows (Pronated) 20x10,40x10,60x6,80x6,100x6,120x4,120x5(straps) - no problems. That was a good session in pretty tough conditions. Next up DL - I'll switch back to a normal grip and try and get 280 strapless and 300 straps - and more pause squats. Hopefully back will be fine. | |||
| » Aquarian's 531 odyssey (Go to post) | 08-08-2015 @ 23:15 | ||
| Warm warm and warm! Sumo DL Warmups 70x8,100x6,140x3,180x2,220x1 - all good and fast. Working Sets 250x2 - ok 260x2 - Very slow. 270x2 - loosened belt one notch. 1st rep was pretty fast. 2nd was pretty slow and shaky but locked out with no grip problems. Pretty pleased with that will go for 280 again next week and hopefully get it this time without straps. HB Pause Squats 20x10,60x6,100x4,140x3,180x2,200x1,220x1(belt) - 200 and 220 were pretty tough. Groin was slightly more sore than last time as it usually is after doing sumo. I meant to do a drop set after 220 but forgot. Heat was probably a factor in the legs being weak. Pretty good session in very warm conditions. Next up CGBP 3x3 - up to 170 and then ohp wide grip up to 125 or so. | |||
| » Aquarian's 531 odyssey (Go to post) | 06-08-2015 @ 23:39 | ||
| Yet another tube strike!!! Luckily aside from a very slow bus ride to the train station the rest of the journey to the gym wasn't too bad. BP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all good, virtually no pec pain. Working Sets (all paused) 150x3 - easy despite a bit of a messy lift-off by the spotter! 160x3 - easy. 170x2.9 - missed locking out the 3rd rep by 2-3 inches. 170x1 - after 2 mins of so of the last set. Very easy with a 3 sec or so pause. Very encouraging I'm confident of hitting 180 with a pause next week. OHP (narrow) Warmups 20x10,40x6,60x3,80x2,100x1 - all easy, shoulder pain was minimal. Working Sets 110x2(belt + wrist wraps on) - bit slow. 120x2 - much faster, could've done 3. 125x1 - probably rested too long, 1st one was too slow and 2nd went nowhere. Major plus was the lack of shoulder pain and I think I can get 130 or so next week. Shrugs (narrow) 20x10,60x10,100x10,140x5,180x10(straps),220x10,240x6 - grip strength was pretty good and no elbow pain at all. One of the best recent sessions certainly pain-wise and strength was good too. Next up Sumo DL 3x2 up to 270 and then pause squats again will try 225 or 230. | |||
| » Aquarian's 531 odyssey (Go to post) | 04-08-2015 @ 23:54 | ||
| DL (Wide grip) Warmups 70x8,100x6,140x3,180x2,220x1 - last set once again the grip was a bit marginal without chalk. Working Sets 260x1 - Slow, probably should've done 240 first. 280x0(belt) - barely moved. 280x1(straps) - fairly comfortable. 300x0 - again barely moved. 290x1 - comfortable, loosened belt one notch. 295x1 - ok. Annoyed I missed 300 but there was enough in the tank to suggest I can get it next time if I can handle going heavy 3 weeks in a row. Bit up and down there. Warmups were all pretty fast but seemed to run out of grip and back strength from 260 onwards. HB Pause Squats After a long break waiting for a free rack... 20x10,60x6,100x4,140x3,180x2,200x1,210x1(belt),220x1,180x3 - pretty good all the way through. Groin was fine. 220 was pretty smooth so I think I can 230 next time or next week. Reasonably good session. Next up BP 3x3 - try and get 170x3 paused and ohp 3x2 will aim to double at least 120. | |||
| » Aquarian's 531 odyssey (Go to post) | 02-08-2015 @ 21:10 | ||
| Warm day today! CGBP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all ok, pec was fine. Working Sets 140x5(paused) - unracked it myself as no seemingly competent unrackers were around. Bit of pain in the unrack but ok otherwise. 150x5(paused) - got a lift-off thankfully. Just about got the 5th rep. 160x3(semi-paused) - paused but they were so short some might see these as tng! 160x1.5(paused) - waited about 1.5 mins after the last set. Should've waited a bit longer and would probably have locked out the 2nd too. Pretty good, pec seemed better and felt a bit stronger than last time. OHP (wide grip) Warmups 20x10,40x6,60x3,80x2 - ok, shoulder was a bit niggly. Working Sets 100x3,110x3 - both fairly easy. 120x1.5,120x1 - missed the 2nd rep it was getting too horizontal, did the 3rd after a couple of mins. Not too bad, might have been better thumbless but elbows are a little sore probably from all the paused benches so I stuck with the regular grip Bent Over Rows (supinated) 20x10,40x10,60x6,80x6,100x6,120x3,120x5(straps) - mostly ok. Had some pain in the right middle finger on a few sets and the first set with 120 bar slipped in my hands as I unracked it. I was picking it up from a higher position than normal so may have been the cause of the pain and the grip weakness. Not bad for a Sun workout! Next up I think I will stick with the wide grip dl and see if I can get 300 on that and then try some more full pause squats with the belt on and go for 220 or so. | |||
| » Aquarian's 531 odyssey (Go to post) | 01-08-2015 @ 00:09 | ||
| Sumo DL Warmups 70x8,100x6,140x3,180x2,220x1 - all fine. Used a supinated right hand on the 140 and 220 set and wasn't too painful. Working Sets 240x3,250x3,260x3 - all ok, supinated right hand on the 250 set. 270x1 - supinated right hand, very slow but grip was fine, however split open the left middle finger in the middle. Probably one lift too many! Didn't feel the groin at all during the pulls but I did feel it afterwards a bit. HBBS (Paused, beltless) After a long wait for a free rack! 20x10,60x6,100x4,140x3,180x2,200x2 - came down very slowly and paused for a few seconds at the bottom. No real pain doing them but again felt the groin sitting down on the tube afterwards. Somewhat encouraging I can do full paused squats reasonably heavy but I think sumo is causing some issues with the groin even though there's no pain when I'm doing them. I'll see how it goes. Grip strength was lousy afterwards - was struggling to close the #1 on both hands! Next up cgbp 3x5 will again try 140,150 and 160 and wide grip ohp 3x3 up to 120. | |||
| » Aquarian's 531 odyssey (Go to post) | 30-07-2015 @ 01:03 | ||
| Slept ok - I think I will stop mentioning my sleep quality from now on unless it's s**t or great! It seems to have become stuck on ok which is fine by me!!! BP Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - did the first 2 sets tng then paused everything else. Pec was fine generally, some pain when unracking but nothing major. Working Sets (all paused) 140x5 - ok, lost my breath on the 3rd and did the last two breathing normally. 150x5 - better, didn't breath as deeply and paused a bit shorter. 160x4,2 - not sure I fully locked out the 4th so waited a min or two and then did another 2 which I'm sure I locked out! That was better than expected - no pain during the sets and the strength and groove were very good. Quite tiring though holding the breath for so long and back got a bit tetchy too afterwards. OHP (narrow grip) Warmups 20x10,40x6,60x3,80x2 - all fine, minimal shoulder pain despite using a normal grip. Working Sets 100x3 - ok. 110x3 - ok. 120x2,1 - just leaned back too much on the 2nd to attempt a 3rd. Waited a few mins and then got the 3rd with some effort. Again happy with the effort and lack of pain. Barbell Shrugs (wide) 20x10,60x10,100x10,140x10(straps),180x10,220x6 - pretty good used an Ivanko PL bar rather than a cheap s**tty TPB. No forearm pain but the bar was so smooth that I couldn't double overhand 140 for even 1 rep! Still not doing external rotations. Pretty damn happy with that - mainly cause the pain was much better - strength being decent was an added bonus. Next up Sumo DL 3x3 probably up to 260 or 270 and then some skwats maybe start off doing full squats fairly light and then pin squats when it starts to ache. | |||