View All Posts: badmongo
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| » Meniscus to society (Go to post) | 14-10-2016 @ 13:37 | ||
| Monday 10/10/16 Squat Banded glute warm up Box Squat (just above parallel) 20kg x8 60kg x8 80kg x8 100kg x8 120kg x8 45° Leg Press 50kg x10 100kg x10 150kg x10 200kg x10 240kg x10 280kg x10 Leg Extensions Single leg 30kg x10 30kg x10 30kg x10 Both legs 60kg x10 60kg x10 60kg x10 Calves | |||
| » Meniscus to society (Go to post) | 14-10-2016 @ 07:10 | ||
Post Edited: 14.10.2016 @ 13:28 PM by badmongo Sunday 9/10/16Overhead Band warm ups Seated BB Overhead 20kg x10 40kg x8 60kg x6 80kg x3 90kg x3 100kg x3 WG Pulldown 55kg x10 75kg x8 75kg x8 75kg x8 Band Face Pulls | |||
| » Meniscus to society (Go to post) | 12-10-2016 @ 10:11 | ||
| Friday 7/10/16 Deadlift Banded glute work Deadlift 70kg x5 120kg x5 120kg x5 170kg x5 190kg x3 200kg x3 belt on 210kg x2 failed 3rd Band Rows | |||
| » Meniscus to society (Go to post) | 10-10-2016 @ 22:52 | ||
Post Edited: 10.10.2016 @ 22:56 PM by badmongo Wednesday 5/10/16Bench Banded warm up stuff Bench Press 20kg x20 60kg x12 100kg x8 120kg x6 140kg x5 150kg x3 155kg x3 160kg x3 Eccentric Bench 120kg x5 120kg x5 120kg x5 Short session due to lower back again and also elbow pain | |||
| » Meniscus to society (Go to post) | 05-10-2016 @ 19:58 | ||
| Monday 3/10/16 Squat Banded glute activation work Box Squat (just above parallel) 20kg x10 40kg x8 60kg x8 80kg x8 100kg x8 Leg Ext Single leg 15kg x12 25kg x12 35kg x12 Both legs 70kg x8 70kg x8 70kg x8 Short session due to lower back again | |||
| » Meniscus to society (Go to post) | 03-10-2016 @ 19:56 | ||
| Sunday 2/10/16 Overhead Banded shoulder work Seated BB Overhead 20kg x10 40kg x6 60kg x5 70kg x5 80kg x5 85kg x5 90kg x5 WG Pulldown 55kg x10 75kg x8 75kg x8 75kg x8 Incline EZ Ext 30kg x8 30kg x8 30kg x8 Seated Overhead DB Ext 15kg x8 15kg x8 Incline DB Hammer Curl 15kg x8 15kg x8 DB Preacher Curl 10kg x10 | |||
| » Meniscus to society (Go to post) | 03-10-2016 @ 19:47 | ||
| Friday 30/9/16 Deadlift Banded glute work Deadlifts 70kg x5 110kg x5 140kg x5 160kg x5 180kg x5 190kg x5 TRX Rows BW x8 BW x8 BW x8 BW x7 BW x6 More lower back pumps mad today hard going. Last rep on 190kg was hitched but only because of my back, could definitely have locked it otherwise. Finished with TRX row to take lower back out of the equation but felt really good for my shoulder so may make this a staple in future | |||
| » Meniscus to society (Go to post) | 30-09-2016 @ 08:45 | ||
| Thursday 29/9/16 Bench Banded shoulder stuff Bench 20kg x20 50kg x12 70kg x8 90kg x6 110kg x5 120kg x5 130kg x5 140kg x5 150kg x5 Eccentric Bench (3sec Eccentric) 110kg x5 110kg x5 110kg x5 CG Bench 70kg x8 70kg x8 70kg x8 WG Pushdown 45kg x8 45kg x8 WG Cable Curl 30kg x8 30kg x8 Rope Hammer Curl 30kg x10 | |||
| » Meniscus to society (Go to post) | 29-09-2016 @ 12:21 | ||
| Monday 27/9/16 Squat Banded glue activation Box Squats (2x 25kg, 2x 20kg bumpers) 20kg x12 60kg x8 80kg x8 100kg x8 Threw the 15kg bumper on the stack for the last set as felt I was sacrificing form for depth and lower back was feeling it Currently squatting barefoot through rehab and with the 25/25/20/20/15 stack my hip crease it just below the top of my knee as this will only improve once I'm back in oly shoes, however I may still try and lower it slighty Lower back was shot so left out RDL and pendlays Leg Ext Single Leg 10kg x10 20kg x10 30kg x10 Both Legs 60kg x8 60kg x8 60kg x8 Quad activation is feeling much better and legs are starting to fill out again, only downside is I'm going to have to start training my calves! | |||
| » Meniscus to society (Go to post) | 27-09-2016 @ 11:20 | ||
| Sunday 25/9/16 Deadlift & Overhead Banded glute and shoulder warm up Deadlifts 70kg x6 120kg x5 160kg x3 190kg x1 Felt crap today, been ill and should have deadlifted Friday. Even the warm ups felt awkward so left it there for deads Seated BB Overhead 20kg x10 50kg x6 70kg x5 80kg x5 Again went through the motions but any movement seemed to feel unnatural today so left it there | |||
| » Meniscus to society (Go to post) | 22-09-2016 @ 14:16 | ||
| Wednesday 21/9/16 Bench Bench Press 60kg x12 80kg x8 100kg x6 110kg x5 120kg x5 130kg x5 140kg x5 Bench Press (3 sec eccentric) 120kg x5 100kg x5 100kg x5 CG Bench 60kg x5 60kg x5 60kg x5 WG Pushdown 25kg x8 30kg x8 35kg x8 40kg x8 Cable Curl 20kg x8 22.5kg x8 25kg x8 27.5kg x8 | |||
| » Meniscus to society (Go to post) | 19-09-2016 @ 19:29 | ||
Post Edited: 19.09.2016 @ 19:31 PM by badmongo Monday 19/9/16Squat Box Squat (to 2x25kg, 2x20kg, 1x15kg bumpers) 20kg x5 50kg x8 70kg x8 90kg x8 100kg -hammys seized up before I got depth so left it there RDL 70kg x8 70kg x8 70kg x8 Single Leg Ext 15kg x12 15kg x12 15kg x12 Leg Ext 40kg x10 40kg x10 Not great but not terrible for the first time squatting for a while | |||
| » Bench pb! (Go to post) | 16-09-2016 @ 12:21 | ||
| That's an incredible lift, well done! Motivation for me to get my s**t together | |||
| » Meniscus to society (Go to post) | 16-09-2016 @ 09:51 | ||
| Wednesday 14/9/16 Deadlift Banded glute work Deadlifts 70kg x5 110kg x5 140kg x5 160kg x5 170kg x5 180kg x5 185kg x5 DB Row (light rehab) 15kg x8 15kg x8 15kg x8 Felt really good, deadlifts were fast and efficient. My form feels great right now and my consistency of form rep by rep, set by set, week by week seems to be bang on. Today felt like almost like speed work with only the last couple of reps on my final set slowing slightly at lockout. Hopefully this is a positive from dropping weight as im not fighting to find my starting position | |||
| » Meniscus to society (Go to post) | 12-09-2016 @ 22:23 | ||
| Monday 12/9/16 Bench Bench Press 60kg x5 80kg x5 100kg x5 120kg x5 130kg x5 Wide grip pushdown 20kg x8 25kg x8 30kg x8 Wide grip cable curl 15kg x8 20kg x8 25kg x8 Weak as hell today, illness and related weight loss is probably to blame | |||