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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 Wink
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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