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» Neil's Journal (Go to post) | 28-04-2015 @ 21:51 | ||
28:04/15 catch up session Light bench paused 70 x 10 110 x 6 125 x 5 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 2 x 155 x 2 155 x 2 155 x 2 AMRAP 125 x 7 125 x 6 Close grip paused 125 x 2 125 x 2 125 x 2 125 x 2 125 x 2 135 x 2 135 x 2 135 x 2 135 x 2 Comments Catch up session since this afternoons session was suppose to last week. Tough but got the graft in... Squat da morn back on track !!!! | |||
» Neil's Journal (Go to post) | 28-04-2015 @ 14:26 | ||
28/04/15 Day 4 Heavy bench Bar x 30 60 x 10 50% 1 x 8 x 100 x 8 60% 1 x 6 x 120 x 6 70% 1 x 5 x 135 x 5 80% 1 x 3 x 155 x 3 135 x 8 135 x 5 Overload set with sling shot 135 x 8 Incline bench paused 100 x 5 100 x 5 100 x 5 100 x 5 100 x 5 Banded Face pull // banded shrugs all reps paused Blue x 10 // 10 Blue x 10 // 10 Blue x 10 // 10 Blue x 10 // 10 Comments Week ones heavy bench session done felt good and easy-ish so bids well for a 200 double | |||
» Neil's Journal (Go to post) | 27-04-2015 @ 16:15 | ||
Thanks Neil 26/04/15 GM's Bar x 12 Bar x 10 Bar x 5 Bar x 5 60 x 5 60 x 5 60 x 5 Deadlift Reps 70 x 5 100 x 3 120 x 8 155 x 6 182.5 x 5 195 x 4 195 x 4 195 x 4 195 x 4 Paused deadlift 3's 170 x 3 170 x 3 170 x 3 Snatch grip Deadlift 170 x 3 170 x 3 170 x 3 170 x 3 170 x 3 Comments Felt beat up from Fridays deadlift session so decided to follow the plan and deadlift, going to widen my grip a wee bit more so I can get more legs/hip involvement going, so that should help my form again as the drop in body weight has effected my leverage. Session was tough but I enjoyed it dropped the weight for the paused and did a little less volume on the snatch grip deadlift but that movement geeks really good for me. Missed my heave bench session last week do to other commitments so will do this tomorrow and the other two press session later this week to stick to the plan. | |||
» Neil's Journal (Go to post) | 25-04-2015 @ 14:35 | ||
Following my sons counting skills 1 6 8 5 9 24/04/15 Adductor stuff, stretching and glute activation GM's Bar x 20 Bar x 10 40 x 10 50 x 10 60 x 10 70 x 10 80 x 3 80 x 3 80 x 3 Deadlift 70 x 4 100 x 4 130 x 6 155 x 3 170 x 4 190 x 3 205 x 3 205 x 3 205 x 3 205 x 3 182.5 x 10 Deficit deadlift 4" 155 x 2 155 x 2 155 x 2 155 x 2 Switch to 2" 182.5 x 2 182.5 x 2 182.5 x 2 182.5 x 2 182.5 x 2 182.5 x 2 182.5 x 2 Snatch grip deadlift 120 x 5 120 x 5 120 x 5 120 x 5 120 x 5 DB hammer curls seated 12.5 x 10 15 x 10 17.5 x 8 Drag curls on smith 20 x 10 40 x 10 Banded curls Red x 10 Blue x 8 Blue x 8 Blue x 8 Comments After Monday's piss attempt to deadlift and after two trips to the Chiro then this repeated session from Monday felt a s**t load better, still weaker but it's a start. | |||
» Neil's Journal (Go to post) | 23-04-2015 @ 14:30 | ||
23/04/15 Kelly starett adductor stuff Squats Bar x 5 60 x 5 115 x 5 140 x 6 160 x 3 172.5 x 2 172.5 x 2 172.5 x 2 172.5 x 2 195 x 1 140 x 8 140 x 9 Paused long pauses 130 x 2 130 x 2 130 x 2 130 x 2 Comments What a tit I am ended up doing week 6 of my new plan when it should of been week 1 what a clown. Back was feeling better and squats felt fine just a wee bit slow. Ran out of time for core so will get that done tonight. | |||
» Misha Koklyaev Discover How to Get CRAZY STRONG (Go to post) | 22-04-2015 @ 21:32 | ||
I just wish I could lift heavy mark!! like the idea of 5x5 but I like thing like the 5/3/1 plan and currently like the cube method as these seem to work for me!! | |||
» Neil's Journal (Go to post) | 22-04-2015 @ 15:02 | ||
Alright there John, did what I wanted at the comp so chuffed. Back was just off and the Chiro sorted it yesterday | |||
» Neil's Journal (Go to post) | 21-04-2015 @ 13:20 | ||
21/04/15 Week 1 Day 2 Light bench 60 x 10 60 x 10 100 x 5 115 x 5 135 x 4 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 125 x 9 Close grip 107.5 x 2 107.5 x 2 107.5 x 2 107.5 x 2 125 x 2 125 x 2 125 x 2 125 x 2 125 x 2 125 x 2 Swiss bar incline press 60 x 8 60 x 8 60 x 8 Lat Pull Downs // Shrugs with band 70 x 10 // blue x 12 70 x 10 // blue x 10 70 x 10 // blue x 12 Comments Was suppose to start with deadlifting yesterday but it was a no go back SI joint area was screaming and I felt weak deadlifting So start to new plan with light bench day. | |||
» Who's going to win WSM 2015? (Go to post) | 19-04-2015 @ 15:10 | ||
Is look stoltman in? | |||
» Tight & sore lower back (Go to post) | 18-04-2015 @ 15:51 | ||
Post Edited: 18.04.2015 @ 15:52 PM by Thing glen_danbury said:had loads of issues with back spasms. think mine stems from trigger points in glute medius low bar squatting sets it off. hockeyball in glute medius and pyriformis stretches help loads. last three weeks keep getting issues and found some of this really helps https://youtu.be/JoAj6frTsSs The Kelly starett stuff is good, just wish I could get my back to calm down a little more. | |||
» Neil's Journal (Go to post) | 17-04-2015 @ 15:12 | ||
16/04/15 Safety bar front squats Bar x 5 Bar + 40 x 5 Bar + 60 x 3 Bar + 80 x 2 Bar+ 100 x 2 Bar + 120 x 2 Front squats Bar x 3 60 x 3 80 x 3 100 x 1 120 x 1 140 x 1 160 x 20 sec hold standing 140 x 1 140 x 1 140 x 1 140 x 1 140 x 1 140 x 1 140 x 1 140 x 1 Smith machine SLDL Bar x 12 Bar + 20 x 10 Bar + 40 x 10 Bar + 40 x 10 Bar + 40 x 10 Banded SLDL Blue x 20 Blue x 20 Blue x 20 Comments Nice solid easy session. Just seeing how things feel. | |||
» Neil's Journal (Go to post) | 15-04-2015 @ 15:26 | ||
15/04/15 Military press Bar x 10 70 x 5 90 x 3 110 x 2 120 x 1 Revers band military press 130 x 1 110 x 5 110 x 3 Incline bench Bar x 10 60 x 3 100 x 2 140 x 2 160 x 1 Add sling shot 140 x 5 140 x 5 Inverted rows BW x 12 BW x 10 BW x 10 Shrugs With 41" blue band 4 x 10 Comments Just playing around session before the next plan starts. All good except the low back being tight!! | |||
» Tight & sore lower back (Go to post) | 13-04-2015 @ 17:56 | ||
IainKendrick said:Doing anti-spasm drills is another good way to relax muscles of hip. Basically involves contracting a muscle group isometricly for 20s at 20% max. Do that 4 times. I do 3 movements (all done lying on the floor) 1-2 times a day; one for leg adductors (think cross leg using hand for resistance), hip ext (knee and leg bent, hands behind knee) and hip flexors (lying on side, foot infront of the thigh/knee). I was taught them after having disk related issues due to pelvic alignment and they have been great. Better than any stretching or ball rolling for me. In fact apart from a little hip flexor stretching after the drills I don't do any static stretching (not that they are evil or anything!). I have also done the same style of drills for shoulders to good effect. Hi Iain hope your well? Do you hay any links or vids as examples of this, alway looking of other things to help out my own issues. | |||
» Neil's Journal (Go to post) | 10-04-2015 @ 21:30 | ||
WILLSAN said:well done at the qualifier neil! did you get any vids? Cheers Will, Sadly no vids o my stuff | |||
» Neil's Journal (Go to post) | 10-04-2015 @ 19:22 | ||
10/04/15 Squat Bar x 5 Bar x 5 60 x 1 80 x 1 100 x 1 120 x 1 140 x 1 160 x 1 180 x 1 200 x 1 Knee weapons on 220 x 1 235 x 1 245 x f - not today Bench Bar x 10 60 x 5 100 x 1 120 x 1 140 x 1 160 x 1 180 x 1 200 x miss help from spotter 200 x 1 Deadlift 60 x 1 100 x 1 140 x 1 180 x 1 220 x 1 240 x f nothing there really disappointed Comments Squat I'm happy with, bench really happy with but deadlift annoyed with 220 felt easy then 240 was just plain heavy. Hit one target missed my squat target by 10kgs but happy with what I got Was 40+ kgs off my deadlift target I feel like my hard work was kinda wasted on how deadlift was feeling. Checked my weight and I was 154kg so over 3 weeks I have drops 3kgs in weight too !! |
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