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» New year, new log. (Go to post)07-04-2014 @ 11:32 
Squat, 5+

Squat
Bar X 15
70 X 3
110 X 2
130 X 1
140 X 1
152 X 13

High bar (NB)
112 X 8 (Easy)

Paused low bar (NB)
105 X 10

Racks from mid shin 100 X 2
150 X 1
190 X 10

Deficit pull (20 plate, flat soles)
190 X 1
150 X 3

Back hurts. Beltless work seems to be beneficial. Going to try pushing the rack pulls from various heights and see if that has a better transfer than conventional deficits.
» New year, new log. (Go to post)04-04-2014 @ 12:48 
OHP 1+

OHP
Bar X 5,5
40 X 2
50 X 1
65 X 8
70 X 3, 3
Klokovs
40 X 2
50 X 1
60 X 1
55 X 3

BTNPP
70 X 1
100 X 1
110 X 1, 1, 2
70 X 15 (RP)

Face pulls - on the lower rep sets was holding contraction on last rep for 3-5 sec
9 X 30
19 X 5
26 X 3
34 X 3
39 X 3
21 X 40, 30, 20, 20

Smith machine BTN press
30 X 2
50 X 2
60 X 2
65 X 2
55 X 8, 8

Incline dumbbell press last rep of each set paused.
28 X 3 X 8
» Put myslelf back together-AGAIN (Go to post)03-04-2014 @ 20:29 
dannyboy73 said:FXXking hope so palHappy
Bacon-correct away mateWink no worries. I had enough chocolate last night for the whole of sugden!!!


I killed about half a choccy maltloaf this morning before the gym. PB's everywhere!
» New year, new log. (Go to post)03-04-2014 @ 11:41 
Post Edited: 03.04.2014 @ 11:45 AM by BaconWarrior
Deadlift 1+

sumo pulls
70 X 3
120 X 1
150 X 1
170 X 1
200 X 1
228 X 4 (BOOM!!! f**kin' Choccy maltloaf for the f**king win!)
Racks from just below knees
240 X 1
260 X 5
270 X 3
Squat
70 X 2
120 X 1
150 X 1
170 X 2, 2(last rep so ugly basically a good morning)

Beltless paused squat (more of these needed)
120 X 3

Barbell row
60 X 30 RP

Seated row
70 X 15 RP
50 X 20 RP

Overall happy with this, pre gym maltloaf is my f**king saviour.

Should also add, changed my stance a bit, toes out a bit more so that they were in line with my knees when looking down my thigh, worked a f**king treat!
» Put myslelf back together-AGAIN (Go to post)02-04-2014 @ 22:23 
dannyboy73 said:Well..good points indeed.
I did not sleep the night before and walked 8 miles so that prb didnt help much.
Reset to 90 of max%? sound advise and many thanks.
Will also just do training on Saturday (events at Littlehampton) and then have my querterzone (f knows how its spelt?) injection on Tuesday and take this as a rest week to help my shoulder and hopefully get some sleepHappy


Hate being the cheeky t**t that corrects people but I think you mean cortisone?
» New year, new log. (Go to post)02-04-2014 @ 22:21 
dannyboy73 said:Oh no, its catching!!
Lets make a pact- tonight we eat as much chocolate as we can. You in?
Grin


I see your chocolate and raise you chocolate malt loaf. Done. Deadlifts tomorrow! YEEEEEEHHAAAA!!!!!
» Put myslelf back together-AGAIN (Go to post)02-04-2014 @ 12:59 
dannyboy73 said:6 months now Andy. Do you think its run its use???


Theoretically you can run 531 forever as you're supposed to reset your training max to 90% of what it was when you stall, I'd suggest you try re-setting maybe, could have had a bad day though? I made most progress with it when I had my training max so low I was hitting 8 reps on my 1+ weeks.
» New year, new log. (Go to post)02-04-2014 @ 12:41 
Bench, 1+

Paused bench
Bar X 15
60 X 3
80 X 1
95 X 1
115 X 5 (Grinder last rep)
105 X 5, 4
95 X 5, 5
80 X 10, 2 (rest pause)
Inclines
50 X 3 X 8
OHP
50 X 5,5,8
Cables flyes
9 X 30
Face pulls X lots
Smith machine btn press
40 X 5
45 X 5
50 X 5
60 X 3
30 X 20

Need more calories, strength is going down the toilet. Just going to go back to how I was eating before but less sweets etc. Don't have the patience for tracking macros.
» New year, new log. (Go to post)01-04-2014 @ 10:41 
Squat, 1+

Squat
Bar X 10
70 X 3
120 X 2
140 X 2
160 X 1
175 X 5 (utter pish)
180 X 1

Paused high bars without a belt
125 X 3 X 3

Deficit conventionals without a belt
125 X 3
170 X 5, 5

Very difficult, had a difficult weekend with a lot of interference, also down a notch on my belt, weighing about 100kg, thought the ad libitum consumption of s**t over sunday would help me for today, evidently not.
» New year, new log. (Go to post)29-03-2014 @ 10:51 
OHP 3+

OHP
Bar X 5, 5
40 X 3
50 X 1
63 X 9

Paused inclines
50 X 3
70 X 3
75 X 2
50 X 12

BTN push press
70 X 2
100 X 2
110 X 1

BTN Jerk
120 X 3 X 1

Klokov press
50 X 4 X 3

Dips
BW X 3
20 X 3
22 X 3
12 X 3 X 8

Pushdowns X lots
» New year, new log. (Go to post)26-03-2014 @ 12:23 
Cheers mate, went for the 7th but was out the groove.
» New year, new log. (Go to post)26-03-2014 @ 10:34 
Deadlift, 3+

Sumo pulls
70 X 5
120 X 3
150 X 1
170 X 1
215 X 6

Sumo Racks, mid shin with straps
230 X 4

Deficits, 15 plate, oly shoes,
210 X 4

Squat
70 X 3
120 X 2
150 X 1
175 X 2
170 X 2, 2
» New year, new log. (Go to post)24-03-2014 @ 21:40 
Bench, 3+

Paused
60 X 5, 5
80 X 2
92.5 X 1
107.5 X 8 (Arse up last rep)

T&G
120 X 3

Paused again
70 X 5 X 10

Klokovs
Bar X 3
40 X 3
60 X 1 (f**k yeah!)
55 X 7
45 X 15
40 X 10

Dips
Bw X 3
+10 X 3
+20 X 3
+30 X 3
+35 X 3
+40 X 3
+15 X 8

Rear delt flyes 7.5 X 3 X 20
» New year, new log. (Go to post)23-03-2014 @ 14:02 
Squat 3+
Bar X 10
70 X 5
100 X 3
120 X 1
150 X 1
165 X 9
185 X 2

Paused, Beltless high bars
120 X 3 X 3

Sumo stance rack pulls from mid shin with straps
120 X 3
170 X 2
210 X 1
240 X 1
260 X 1

Beltless Deficits (with straps)
160 X 8, 5
» New year, new log. (Go to post)21-03-2014 @ 22:21 
OHP, 5+

OHP
Bar X 8
35 X 5
45 X 2
55 X 16

Wide Grip Bench
Bar X 10
60 X 5
80 X 3
100 X 12, 4 ,2 (Rest pause)

Incline Dumbbell bench
25 X 10, 10

Dips X 6 X 8

Dumbbell OHP
15 X 2 X 15
12.5 X 3 X 10

Klokovs
35 X 8
40 X 3
50 X 1
60 X F
55 X CATASTROPHIC FAIL
50 X 4
40 X 8, 6

Dumbbell curls
15 X 3 X loads

Close Grip Bench
60 X 3 X 10

Dips X 11, 5, 4 (rest pause)

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