Float like a butterfly, sting like a bee.
Users viewing topic: & 1 Guest
| SaeHH |  | Return, AC Injury, Results Stress, Internship, The Commute From Hell | 21-07-2016 @ 14:13 |
 Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | Post Edited: 21.07.2016 @ 14:24 PM by SaeHH Life StoryBack! Haven't posted in exactly 6-7 weeks. Nutrition and training has been far from perfect too, nowhere near as dialed in as I was late May/early June. Quite a few reasons for that. After the last post on the 6th June I must have pushed myself a little far on OHP and it caused a little AC pain. That night I slept on my side, as I usually do, and it became massively aggravated. I was tossing and turning in blinding pain but only half concious but I only realized in the morning when I actually tried to get up and couldn't put any weight on my arm. Literally ZERO. Anyway I got really worried and this was a few few days before my last exam and I was making really good LP so it really bummed me out so I couldn't study properly and I didn't care enough to take my daily pills or take my macros. Ended up focusing a lot on just rehab exercises, didn't really squat, couldn't OHP, didn't want to deadlift heavy. Couldn't do anything for a while, maybe 2 weeks but I worked through the pain on the less stressful exercises to make sure I was doing something. It healed up around 2 weeks ago I'd say, maybe 3, but as soon as it had healed results were lurking around the corner and so was the start of my internship. It's largely at home but doing my own research for a PhD supervisor but the first week it was necessary to head in and that took up 4-5 hours total a day there and back. The Friday last week coincided with my results and final induction day and I got a 2.1  So very happy with that, since then I've been training really hard and dialing my nutrition and sleep back to what it was pre exams. A big reason I wasn't eating right is because I thought I'd failed some modules but I assume they were scaled massively because I did really well in the end.The Good Stuff/Log Gained 1.9kg as of today since my last post, approx 0.64lbs/week, which is okay I think, although my lifts haven't really gone up I'm hoping to change that now. I look bigger in a t shirt now and I don't really keep any fat on my upper body (love handles RIP  ) So on that front I'm happy enough. Although it was sub optimal compared to how I was putting on weight in May and early June I'm sure of that.Tuesday Workout; BP 65.0 5/5/5 (5) - Form has definitely improved on bench, the AC injury really forced me to work on that and I must say the facepulls have helped massively, I pretty much start off my workout with them now. Thanks to Rahshar for the tip. Squat 110.0 5/5/5 (8) - Like 10% of my previous max, I was at 110 as soon as my AC healed up but with results looming and my internship I didn't squat for a whole week and decided to reset again. Pull Ups +5kg 5/5/5 (4) - Just about got these will focus on adding reps till I can get back to the reps I do at bodyweight which is 12/10/10+ Dips BW 8/8/8 (5) - Really happy with how these felt, actually the best part of the workout because it means the AC is fully healed (I think). Still doing dislocations and facepulls all the time though. I just carry a long piece of cloth in my bags wherever I go so I can do dislocations whenever I'm alone and have time. Nutrition has been on point past few days, eating the same old foods every day bar one meal so hoping to get back to making PR's soon Thanks for reading | ||
| SaeHH | | Wednesday Workout | 21-07-2016 @ 14:19 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | Wanted to get another session in because of lack of training the past week fatigue management is no excuse. Wednesday Workout; OHP 45.0 5/5/5 (5) - Reset this, I stalled at 48.5 but I know that's down to sleep and nutrition because I'd already broken 50 before my AC injury. So it shouldn't be a problem now. Cleans 40.0 3/3/3 45.0 3/3 - Left these till today so my mate could coach my form, it's okay but needs work, the bar always goes forward moving up. I'm going to post videos of my clean and my bench press soon if anyone wouldn't mind critiquing my form, that would be awesome thanks! Squat 90 5/5 (3) - Wanted to get squat frequency in, felt really heavy on the back but went up okay and form was very clean. Chin Ups +10kg 6/5/5 (4) - Not too bad, got 9/6/5/6 on Sunday and 4 reps with 15kg the session before so probably why it was so much harder than usual. Hoping to move to a 15kg plate very soon. I won't bother posting my facepulls because I just do those by default now as prehab. Next session tommorow. Feels good to be logging again ngl! Thanks for reading. | ||
| SaeHH | | 40.0kg Clean Video 1x3 - Form Check please! | 22-07-2016 @ 01:12 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | I think putting this in my log is the right place? Not sure but here it is  Any advice appreciated. I think my hips are too low in the starting position and that's down to me needing to work on my hamstring mobility.Not sure how to embed it, hope that works, if not this is the manual link https://youtu.be/ILXLNCBEWho | ||
| SaeHH | | Consistency is Key | 22-07-2016 @ 21:46 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | Post Edited: 22.07.2016 @ 21:54 PM by SaeHH Friday Workout;BP 66.0 5/5/5 (4) - Felt the best it's ever felt, super happy. I just wanted to go again straight away but waited a few minutes to be safe  : Definitely think I'll get to 70 through LP if future sessions are only slightly harder than that.Squat 90.0 5/5 (5) - Going heavy Sunday, fine. Pull Ups +5kg 8/6/5/4 (4) - Surprised I added so many reps from my last session lol, maybe I'll move to 10kg sooner than I thought Dips BW 10/10/10 (5) - Felt good again | ||
| SaeHH | | ... | 24-07-2016 @ 23:37 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | Sunday Workout; OHP 46.0 5/5/7 (5) - Pretty good, found my strongest position again which has a bit of lean to it but feels a lot better. Squat 112.5 5/5/5 (10, 12) - Last rep was really tough, got it though. Form felt good Chin Ups +10kg 8/5/5/4 (5) - Still very difficult, must be some fatigue at play, was hoping to add reps not lose them Dips BW 10/10/8 (3) - Couldn't do curls so did some upright dips instead Was supposed to deadlift and do plank but cba yet again. | ||
| rahshar |  | ... | 25-07-2016 @ 06:33 |
 Rah rah ah-ah-ah! Ro mah ro-mah-mah. Gaga oh-la-la Member 6010, 74 posts | Nice stuff bro, big up on the face pull shout out. Surprised no1 has commented on the vid to provide any possible tips. Good comeback stats | ||
| SaeHH | | ... | 25-07-2016 @ 13:48 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | Post Edited: 25.07.2016 @ 13:48 PM by SaeHH rahshar said:Nice stuff bro, big up on the face pull shout out. Surprised no1 has commented on the vid to provide any possible tips. Good comeback stats Thanks! Getting there XD For the clean I guess I'll just put more practice in, I'm fairly certain I know what's off but would have been nice to get some other opinions Quick plank since I promised myself I'd start soon. Pretty happy with that time. Not sure about my form so I'll look into that later today. Plank - 2m30s | ||
| SaeHH | | First week back | 04-11-2016 @ 21:48 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | Initially reset once by 10% before moving on *x3 = progressively taper to one triple BENCH Upper 2/10/16 Paused Bench Press *5x5+ / *3x5+ / *5x3+ / 3x3+ (67.5 5/5/5/5/5 5mr) Incline Dumbbell Press 4x8-12 (24 8/6/6 2mr) Incline Close Grip Bench? 4x8-12 Intensity DB Row 4x6-8 (36 6/6/6/8 2mr) Volume Chin Ups 4x8-12 Not Done Yet Barbell Curl 4x8-12 (30 6/8/8/8) SUPERSETS Heavy Face pulls 13.5 5x12 Tricep Extension 16.5 4x12 Kneeling Pulldown 5x12 Bicep Cable Curls 8.5 4x12 SQUAT LOWER 1/10/16/ Intensity Low bar Squat 3x5+ / *3x3+ (60 5/5 80 /5 110 5/5/5/5 5mr) Intensity Trap Bar Deadlift 2x6 / *3x4+ / *3x3 / 1x3 (70 /5 110 /5/5 4mr 130 /3 140 6/6 5mr) Trap Bar Jumps 3x60s (Bar 10/10 40 8/8/8 4mr) Lat Pulldowns 4x6-12 (45 9/12/12/12) Barbell Shrugs 3x6 (80 10/10/10 3mr) USE CHALK DB Farmer Walk (26 3 sets up and down) Glute Ham Raise 3x8 ***REST DAY*** PRESS UPPER 30/10/16/ Paused OHP *3x5+ / *5x3+ / 3x3+ (40 /5 45 /3 48.5 5/5/5 7mr 42.5 /8 2mr) Close Grip Bench 4x6-8 (BAR 12/12 40 /8 50 8 60 7/6/5 55 /6 3mr all) Intensity Chin Ups 3x5+ (to be added) Volume DB Row 4x8-12 (30 12/12/12/12 2mr) Dumbbell Preacher Curl 4x6-12 (14 12/12/10/10 30sr) SUPERSETS Heavy Face pulls 13.5 5x12 Tricep Extension 16.5 4x12 Kneeling Pulldown 5x12 Bicep Cable Curls 4x12 Superset 3 Way Shoulder Raises 3x10 (4 10/10/10) SQUAT/DEADLIFT LOWER/ 04/10/16 High Bar 5x5+ / *3x5+ / *3x3+ (90 5/5/5/5/5 3mr) Volume Low Bar Squat 4x8 (60 5/5 80 /5 90 8/8/8/8 5mr) Volume Trap Bar Deadlift 4x8 (60 5/5 100 8/8/8/10 3mr) Trap Bar Jumps 3x6-8 (BAR 8/8 40 8/8/8/8 2mr) Paused Barbell Shrug 4x8-12 (60 8/8 80 12/12/10/10 2mr) Lat Pulldowns 4x6-12 (50 7/8/8/8/8 2mr) DB Farmer Walk 28 4.5x up and down Glute Ham Raise??? 3x8 (didn't do) ***REST DAY*** | ||
| rahshar | | ... | 06-11-2016 @ 21:22 |
Rah rah ah-ah-ah! Ro mah ro-mah-mah. Gaga oh-la-la Member 6010, 74 posts | Nice to see you on this again i see your just posting your log  i update weekly on here now | ||
| SaeHH | | ... | 13-11-2016 @ 01:24 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | BENCH Upper 10/11/16 2ct Paused Bench Press *5x5+ / *3x5+ / *5x3+ / 3x3+ (70.0 5/5/5 5mr) Incline Dumbbell Press 4x8-12 (24 10/8/7/7 2mr 20 /6 1mr) E-Z Skullcrushers 4x6-8 (Not Done) Intensity DB Row 4x6-8 (36 8/8/8/8 2mr) Volume Chin Ups 4x8-12 BW 10/7/6/6 Superset 1 (Didn't Superset) Intensity Barbell Curl 4x6-8 15 /8 30 /10/8/8/7 2mr Barbell Wrist Curls 4x12 (Didn't do) Barbell Reverse Curls 4x12 10 /12 15 10/12/12/ 1mr Superset 2 Heavy Face pulls 13.5 5x12 Tricep Extension 16.5 4x12 Bicep Cable Curls 8.5 4x12 Superset 3 DB Front raise 4 3x10 DB Side Raise 4 3x10 DB Rear Delt Fly 4 3x10 SQUAT LOWER 09/11/16/ Intensity Low bar Squat 3x5+ / *3x3+ (60 5/5 80 5/3/5/3/5/5 3mr) tight hip flexor preventing depth and possible diet issues Intensity Trap Bar Deadlift 2x6 / *3x4+ / *3x3 / 1x3 (70 /8 110 /5/5 4mr 130 /3 145 4/4/4 5mr) Trap Bar Jumps 3x60s (Bar 10/10 40 8/8/8 4mr) Lat Pulldowns 4x6-12 (50 8/8/8/10) Barbell Shrugs 3x6 (80 10/10/10 3mr) didn't do One side DB Farmer Walk (26 3 sets up and down) didn't do Glute Ham Raise 3x5 didn't do SQUAT/DEADLIFT LOWER/ 12/11/16 High Bar 5x5+ / *3x5+ / *3x3+ (60 5/5 80 /5 95 5/5/5/5/5 3mr) Volume Low Bar Squat 4x8 or 3x10 (60 5/5 80 /5 90 10/10/10 3mr) Volume Trap Bar Deadlift 4x8 (70 /8 102.5 10/8/8/10 2mr) Trap Bar Jumps 3x6-8 (BAR 8/8 40 8/8/8/8 2mr) Paused Barbell Shrug 4x8-12 didn't do Lat Pulldowns 4x6-12 didn't do One side DB Farmer Walk 28 2.5x up and down Glute Ham Raise??? 3x8 (didn't do) | ||
| rahshar | | ... | 14-11-2016 @ 19:46 |
Rah rah ah-ah-ah! Ro mah ro-mah-mah. Gaga oh-la-la Member 6010, 74 posts | boy thats a lot of volume, you on steroids bra? | ||
| SaeHH | | ... | 21-11-2016 @ 23:56 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | Post Edited: 21.11.2016 @ 23:57 PM by SaeHH rahshar said:boy thats a lot of volume, you on steroids bra? SQUAT/DEADLIFT LOWER/ 21/11/16 High Bar 5x5+ / *3x5+ / *3x3+ (60 5/5 80 /5 97.5 5/5/5/5/5 3mr) Volume Low Bar Squat 4x8 or 3x10 (60 5/5 80 /5 92.5 8/8/8/8 3mr) Volume Trap Bar Deadlift 4x8 (70 /8 105 10/10/10/10 2mr) Trap Bar Jumps 3x6-8 (BAR 8/8 40 8/8/8/8 2mr) Lat Pulldowns 4x12 (45 12/12/12/12) One side DB Farmer Walk 30 3x1.5 up and down Reverse Hyperextension 4x15 15/15/15/15 PRESS UPPER 16/11/16/ Paused OHP W chalk *3x5+ / *5x3+ / 3x3+ (20 8/8 30 /5 40 /5 45 /3 2mr 50.0 5/5/6/5 5mr 43.5 /9 3mr) Incline Dumbell Press 4x8 (20 /8 22 /8 24 8/6 20 9/8/8) Close Grip Bench 4x8-12 (20 12/12 40 /8 50 8/6 45 9/7/6 3mr) Intensity Chin Ups 3x5+ BW+12.5 5/5/5 3mr Volume DB Row 4x8-12 (22 /12 32 12/12/12/12 3mr) Superset 1 Barbell Shrugs 60 /10 80 10/10/10/10 Barbell Curl 4x8-12 20 /8 30 10/10/10/10 20 /10 Superset 2 DB Shrug 38 10/10/7/7 (Superset with BB Curls) Dumbbell Preacher Curl 4x6-12 Didn't do Superset 3 Tricep Extension 18.5 5x12 Cable Crunch 28.5 4x12 Superset 4 Heavy Face pulls 11.5 3x12 Hanging Knee Raise 4x12 Bicep Cable Curls 4x12 (didn't do) Superset 5 DB Front raise 4 3x10 DB Side Raise 4 3x10 DB Rear Delt Fly 4 3x10 ***Rest Day*** SQUAT LOWER 16/11/16/ Intensity Low bar Squat 3x3+ (60 5/5 80 /5 110 5/3/3/3/3 5mr) Intensity Conventional Deadlift 2x5 / *3x3 / 1x3 (60 5/5 100 /5 120** /3 130** /3 145 5/5 5mr) Double Overhand PR Trap Bar Jumps 3x60s (Bar 10/10 40 8/8/8 4mr) Weighted Pull Ups Lat Pulldowns 4x6-12 Didn't do One side DB Farmer Walk 30 4x up and down Reverse Hyperextension 4x15 20 15/15/15/15 BENCH Upper 17/11/16 2ct Paused Bench Press *5x5+ / *3x5+ / *5x3+ / 3x3+ (20 12/12 40 /5 50 /5 60 /3 65 /1 71 5/5/5 5mr 62.5 /7 2mr) Dumbbell Shoulder Press 4x12 (14 12/12/12/12/9) Close Grip Incline 4x8-12 (20 8/8 40 8/8/8/8) Intensity DB Row 4x6-8 (38 8/8/8/8 2mr) Volume Chin Ups 4x8-12 BW 8/8/8/8 Superset 1 Barbell Shrugs 4x8 Didn't Do Intensity Barbell Curl 4x6-8 30 12/9/10/8 25 /10 Superset 2 DB Shrug 38 12/12/12/10 Dumbbell Preacher Curl 4x6-12 Didn't do Superset 3 Tricep Extension 18.5 5x12 Cable Crunch 28.5 4x12 Superset 4 Heavy Face pulls 13.5 5x12 Hanging Knee Raise 4x12 Bicep Cable Curls 4x12 8.5 Superset 5 (Difficult) DB Front raise 6 3x10 DB Side Raise 6 3x10 DB Rear Delt Fly 6 3x10 ***Rest Day*** | ||
| SaeHH | | ... | 09-12-2016 @ 05:14 |
Member 6013, 50 posts SQ 115, BP 63.5, DL 145323.5 kgs @ 66.0kgs UnEq | Workout A 06/12/16 Box Squat 3/5×4-6 - 100 5/5/5/5 3mr 2ct Paused Bench Press 3/5×4-6 68.5 5 5/5/5/5/5 3mr Intensity DB Row 40 6/6/6/6/6 Towel BW Chin Ups 3/4xReps 10/8/4 2mr Didn't do Close Grip Incline Bench Press 3×6-10 20 8/8 45 12/12/12 Stiff-Legged Deadlift/Good Morning 2-3×6-10 60 12/12/12 Barbell/Dumbbell Preacher Curl 3×6-10 25 /8 30 12/12/12 60s Weighted Plank 3×30-60s One Hand DB Farmer Walk 4-5x 32 Workout B 03/12/16 Box Squat 3/5×4-6 90 /3 102.5 5/5/5 5mr 90 5/5 Paused Overhead Press 3/5×4-6 45 /3 51 5/5/5/5 5mr 45 6 3mr Trap-Bar Deadlift 2×4-6 130 6/6 4mr Close-Grip Bench Press 3×6-8 40 12/12/12/12 Weighted Chin-up 3×3-5 13.75 5/5/6 Fat Grip Volume Dummbell Rows 4x8-12 32 10/10/10/10 Barbell Power Shrug 3x8-10 Weighted Plank 3×30-60s One Hand DB Farmer Walk 4-5x | ||