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DHIcon29/10/1429-10-2014 @ 20:45 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 29.10.2014 @ 20:45 PM by DH
SUMO DEADLIFT

60 x 3
70 x 3
80 x 3
90 x 3
100 x 5 x 5

Got into a good groove tonight, tech felt good and fast. Looking forward to seeing how sumo progresses for me. My foot width is with my shins a finger or 2 in from the rings and feels good there, had them slightly wider last time with shins on the rings, will keep experimenting though to find the strongest for me.


OHP

Bar x lots
40 x 5
47.5 x 5 x 8

Had to push press the last 5 reps on last set, burnt out to f**k! Haha! Will use the same weight again next time until all reps are strict.


Barbell Row

65 x 5 x 10


Neutral Grip Chins

2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2
DHIcon8/2/1508-02-2015 @ 20:13 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
First proper session training again after a long time off, just been doing a lot of cycling and lost loads of weight I'm hovering around 77-80kg at the min down from about 91-92kg and have lost whatever semblance of strength I had!

Gonna be using Sheiko, not following any particular number just using his app and working up. I've used Sheiko in the past and like it.


SQUAT

Bar x lots
65 x 5
80 x 5
90 x 4 x 4

Beltless and felt good to be squatting again.


BENCH

Bar x lots
50 x 5
60 x 4
70 x 3
75 x 4 x 3

All paused for a count of 2.


GOOD MORNINGS standing

60 x 5 x 5

These felt really tough!


MILITARY PRESS

40 x 4 x 8

These were tough towards the end! I swapped the overhead and good morning around so I would be able to complete the pressing.
DHIcon11/2/1511-02-2015 @ 19:05 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
DEADLIFT TO KNEES

Bar x lots
60 x 3
75 x 3
90 x 3
105 x 3
112.5 x 4 x 2

All beltless and easy, paused each rep at my knees before lowering again.


CGBP

Bar x lots
50 x 3
60 x 3
75 x 5 x 3

Should have been doing 85 but wasn't happening one bit today!


BARBELL ROWS

60 x 5 x 8


15in RACK PULL

85 x 5
97.5 x 3
112.5 x 3
127.5 x 5 x 2

Rack pulls f**ked me tonight! Had nothing left for them, need to up my calories a lot I think, I've been eating like a mouse!
DHIcon18/2/1518-02-2015 @ 22:26 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
SQUAT

Bar x lots
65 x 5
77.5 x 4
90 x 3
97.5 x 4 x 3

Easy enough, need to work on getting my hip mobility back though.


BENCH

Bar x lots
50 x 5
60 x 4
70 x 3
80 x 4 x 2

Easy, all paused for a 2 count on my chest.


BARBELL ROWS

65 x 5 x 8


OHP

40 x 5 x 6
DHIcon1/3/1501-03-2015 @ 19:33 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 01.03.2015 @ 19:39 PM by DH
SQUAT

Bar x lots
65 x 5
77.5 x 4
90 x 3
105 x 5 x 2


BENCH

Bar x lots
50 x 5
60 x 4
70 x 3
80 x 5 x 3


Barbell Rows

60 x 10
70 x 5 x 8
60 x 15


Dips

BW x 5 x 6

Had to be careful with these as there seemed to be a lot of movement in my right shoulder as if I couldn't keep it in place.
DHIcon...11-03-2015 @ 20:26 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Forgot to log this last session at the time

DEADLIFT to knees

75 x 3
90 x 3
105 x 3
112.5 x 4 x 2


BENCH

50 x 6
60 x 6
65 x 4 x 6


RACK PULL 15"

82.5 x 4
97.5 x 4
112.5 x 4 x 4


OHP

40 x 4 x 8



11/03/2015

SQUAT

Bar x lots
65 x 5
77.5 x 5
90 x 5
90 x 4 x 4

Easy and felt very quick. I cocked up and did 5 instead of 4 reps on the first set so added another set of 4 on.


BENCH

Bar x lots
50 x 3
60 x 3
70 x 4 x 3

Fast and easy again


Barbell Rows

72.5 x 5 x 8


Overhead Press

42.5 x 5 x 8


Felt good again tonight, I need to get more regular and stop using my family life as an excuse!
DHIcon31.03.1531-03-2015 @ 14:42 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
SQUAT

Bar x lots
65 x 5
77.5 x 4
90 x 3
97.5 x 4 x 3


BENCH

Bar x lots
50 x 5
60 x 4
70 x 3
80 x 5 x 2


Barbell Rows

60 x 10
72.5 x 5 x 8


Ohp

Bar x a few
40 x 5
42.5 x 5 x 8


Seated Good Morning

60 x 5 x 5

All routine and felt quick. No excuses been shirking training recently and pretty much wasting away! Haha!
DHIcon3/4/1503-04-2015 @ 19:17 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
DEFICIT DEADS

60 x 3
75 x 3
90 x 3
97.5 x 4 x 2


BENCH

Bar x lots
50 x 5
60 x 4
70 x 3
80 x 2 x 3
85 x 3 x 2


RACK PULLS

These were done from a hands width below my knees

90 x 3
105 x 3
120 x 3
100 x 7
135 x 3 x 2

These killed me! Embarassingly. Haha!


Dumbell fluff

Curls, laterals etc

4 x 10 of each
deleted2_20210523Icon...03-04-2015 @ 20:12 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
DHIcon...04-04-2015 @ 13:05 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
kirkynick said:Yeah, wasting away is never good Grin

Good that you're back to it though.



Cheers Nick. I'll be back upto baby weights in no time! Haha!
BoarIcon...04-04-2015 @ 13:08 
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Walk your talk
Member 5, 25555 posts
Administrator
I am on my way back from a 3 year long bout of cycling/running madness !!

stick with it !!
deleted2_20210523Icon...06-04-2015 @ 15:40 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
DHIcon6/4/1506-04-2015 @ 17:02 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
SQUATS

Bar x lots
65 x 5
77.5 x 4
90 x 3
105 x 4 x 2


BENCH

Bar x few
50 x 4
60 x 4
70 x 4 x 4

Binned the program off after that, going away at start of June so gonna do a very basic plan based off 8s, 5s and 3s. Can't be arsed sticking to a programme as such so will go by feel for exercise choices. Each session will have some form of squat bench and dead though.

BARBELL ROWS

60 x 8
70 x 8
72.5 x 3 x 8

Strict as possible.


DIPS

BW x 5 x 8


SHRUGS

80 x 5 x 8


OHP

40 x 5 x 8


DB Fluff

15s x 8

Curls, laterals, poser stuff. Haha!
DHIcon8/4/1508-04-2015 @ 22:18 
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Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
OLY SQUAT

80 x 5 x 8


BENCH

65 x 5 x 8


DOH RACK PULL

90 x 5 x 8


Finished with loads of band stuff for rear delts, arms and good mornings.

Nice quick little session, just to loosen me up and get the blood flowing.
DHIcon14/04/201516-04-2015 @ 09:41 
Avatar
Member 1762, 624 posts
SQ 152.5, BP 125, DL 170
447.5 kgs @ 81.5kgs UnEq
Post Edited: 16.04.2015 @ 10:03 AM by DH
SQUAT

Bar x lots
60 x 5
80 x 3
90 x 3
100 x 8 x 3


BENCH

bar x few
50 x 5
60 x 3
70 x 3
80 x 8 x 3


DEADLIFT

60 x 2
80 x 2
100 x 2
110 x 8 x 3

First and last 2 sets were sumo and middle 4 were conventional. Deads were nice and quick today

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