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29/05/12 Deload
Not had many good sleeps this week and been feeling a bit stiff and sore so decided to have a deload week.
Turns out I've not had one since the start of Feb! Lol
Dynamic warm up then;
Squat
Bar x 10
40 kg x 8
65 kg x 5
80 kg x 5
95 kg x 5
OHP
Bar x 5
25 kg x 5
30 kg x 5
40 kg x 5
Deadlift
70 kg x 2 x 5
80 kg x 5
100 kg x 5
120 kg x 5
Gonna start back on 5/3/1 when I'm back from holiday in two weeks and build up again from there.
Not had many good sleeps this week and been feeling a bit stiff and sore so decided to have a deload week.
Turns out I've not had one since the start of Feb! Lol
Dynamic warm up then;
Squat
Bar x 10
40 kg x 8
65 kg x 5
80 kg x 5
95 kg x 5
OHP
Bar x 5
25 kg x 5
30 kg x 5
40 kg x 5
Deadlift
70 kg x 2 x 5
80 kg x 5
100 kg x 5
120 kg x 5
Gonna start back on 5/3/1 when I'm back from holiday in two weeks and build up again from there.
31/05/12 deload
dynamic warm-up then;
squat
bar x 10
40 kg x 8
50 kg x 5 - destroyed another pair of shorts...
65 kg x 5
80 kg x 5
95 kg x 5
OHP
bar x 10
25 kg x 5
30 kg x 5
40 kg x 5
BB rows
50 kg x 3 x 10
GHR
BW x 3 x 8
dynamic warm-up then;
squat
bar x 10
40 kg x 8
50 kg x 5 - destroyed another pair of shorts...
65 kg x 5
80 kg x 5
95 kg x 5
OHP
bar x 10
25 kg x 5
30 kg x 5
40 kg x 5
BB rows
50 kg x 3 x 10
GHR
BW x 3 x 8
02/05/12 deadlift
Was planning on deloading again on Saturday, but decided that I wanted to deadlift.
Dynamic warm up then;
70 kg x 6
100 kg x 5
120 kg x 5
150 kg x 3
170 kg x 3
190 kg x 3
215 kg x f - got it about 1 cm off the floor but that was all sadly
170 kg x 10 - PB
Lots of foam rolling and stretching.
Was planning on deloading again on Saturday, but decided that I wanted to deadlift.
Dynamic warm up then;
70 kg x 6
100 kg x 5
120 kg x 5
150 kg x 3
170 kg x 3
190 kg x 3
215 kg x f - got it about 1 cm off the floor but that was all sadly
170 kg x 10 - PB
Lots of foam rolling and stretching.
05/06/12 deload
Felt rotten today, didn't sleep well, and not had much chance to eat lots yesterday and today.
Decided if I felt good I'd go heavy... Didn't happen.
Dynamic warm-up then;
Cleans
40 kg x 5
60 kg x 3
70 kg x 2
Front squat
60 kg x 5
70 kg x 5
Back squat
bar x 5
40 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5 - worked on technique, keeping my elbows down, back tight and head back.
bar x 3 x 1 paused for 30s at the bottom to stretch out a bit.
GHR
BW x 3 x 8
Lot's of stretching and foam rolling, my calf was niggling a tiny bit, so I didn't push anything so as not to aggravate it.
Felt rotten today, didn't sleep well, and not had much chance to eat lots yesterday and today.
Decided if I felt good I'd go heavy... Didn't happen.
Dynamic warm-up then;
Cleans
40 kg x 5
60 kg x 3
70 kg x 2
Front squat
60 kg x 5
70 kg x 5
Back squat
bar x 5
40 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5 - worked on technique, keeping my elbows down, back tight and head back.
bar x 3 x 1 paused for 30s at the bottom to stretch out a bit.
GHR
BW x 3 x 8
Lot's of stretching and foam rolling, my calf was niggling a tiny bit, so I didn't push anything so as not to aggravate it.
07/05/12 Close grip bench
Hung over to f**k! Getting on and off the bench was an effort in itsself tonight!
Decided to close grip since my shoulder an pec still weren't 100%.
Bar x 10
40 kg x 8
60 kg x 5
80 kg x 5
90 kg x 3
100 kg x 3 - PB, and only 5 kg off my wide grip PB!
80 kg x 10
BB rows
60 kg x 3 x 10
Pretty good session tonight, gonna pay for it tomorrow as I'm already sore and stiff!
Hung over to f**k! Getting on and off the bench was an effort in itsself tonight!
Decided to close grip since my shoulder an pec still weren't 100%.
Bar x 10
40 kg x 8
60 kg x 5
80 kg x 5
90 kg x 3
100 kg x 3 - PB, and only 5 kg off my wide grip PB!
80 kg x 10
BB rows
60 kg x 3 x 10
Pretty good session tonight, gonna pay for it tomorrow as I'm already sore and stiff!
Post Edited: 16.06.2012 @ 13:40 PM by CAB
14/06/12 Bench 3'sDecided to get back on 5/3/1 and get moving in the right direction again.
Doing close grip bench at the moment as I can stay much tighter in my upper back with this grip.
Dynamic warm up then;
Bar x 10
40 kg x 8
50 kg x 5
60 kg x 3
70 kg x 3
80 kg x 3
90 kg x 6,f - 6 felt pretty easy so decided to try 7, but by this point I'd slipped off the bench a bit and lost my line on the way down, almost locked it out, but not quite, so had to lower the bar back to my chest and roll it off to the floor.
OHP
35 kg x 5 x 10
BB rows
60 kg x 3 x 10
Chins
BW x 3 x 5
Stretch and foam roll and home for food. My quads are unusually tight at the moment, and it feels like I've pinched a nerve in my lower back. Noticed it yesterday morning, so I'm assuming it's not training related. Might have to call off squats on Saturday.
16/06/12 Squat & OHP 3's
Wasn't feeling great this morning when I went in so decided to just do the basic reps and see how things went.
Haven't squatting heavy in 3 weeks now, so was a bit tentative to say the least.
Dynamic warm up then;
bar x 10
bar x 5
60 kg x 5
75 kg x 5
92.5 kg x 3
107.5 kg x 3
122.5 kg x 3
137.5 kg x 5 - Felt ok, not awesome, but wasn't a limit. Descent was more controlled than it had been recently, so I stayed much tighter throughout the whole lift.
OHP
bar x 5
27.5 kg x 5
35 kg x 5
40 kg x 3
47.5 kg x 3
55 kg x 3
60 kg x 5 - Pretty good, reps were pretty quick and the bar speed didn't slow down much.
Good mornings
40 kg x 3 x 5
gonna build this up to 3 x 10 and then increase the weight a bit.
Band pull-aparts
3 x 10
Chins
BW x 3 x 5
Stretch and foam roll. Not a bad session, just gonna build things up slowly again and not get ahead of myself.
Wasn't feeling great this morning when I went in so decided to just do the basic reps and see how things went.
Haven't squatting heavy in 3 weeks now, so was a bit tentative to say the least.
Dynamic warm up then;
bar x 10
bar x 5
60 kg x 5
75 kg x 5
92.5 kg x 3
107.5 kg x 3
122.5 kg x 3
137.5 kg x 5 - Felt ok, not awesome, but wasn't a limit. Descent was more controlled than it had been recently, so I stayed much tighter throughout the whole lift.
OHP
bar x 5
27.5 kg x 5
35 kg x 5
40 kg x 3
47.5 kg x 3
55 kg x 3
60 kg x 5 - Pretty good, reps were pretty quick and the bar speed didn't slow down much.
Good mornings
40 kg x 3 x 5
gonna build this up to 3 x 10 and then increase the weight a bit.
Band pull-aparts
3 x 10
Chins
BW x 3 x 5
Stretch and foam roll. Not a bad session, just gonna build things up slowly again and not get ahead of myself.
21/06/12 Deadlift 3's
Not had much chance to train this week unfortunately, but decided since I haven't deadlifted yet that I'd do it.
Still go a slightly pinched nerve in my lover back so didn't push things.
Everything felt good and form was solid and the weights moved fast, so I'm quite pleased with how things went.
Dynamic warm-up then;
70 kg x 5
75 kg x 5
95 kg x 5
115 kg x 3
132.5 kg x 3
152.5 kg x 3
170 kg x 3
Front Squat
Bar x 5
50 kg x 3
65 kg x 8
75 kg x 8
85 kg x 6
Got the bar right up against my throat resting on my shoulders and elbows as high as they could go without choking me.
Form was pretty good in the videos I took. As upright as I could get and controlled descent and fast on the way up.
GHR
10 kg x 3 x 5 - slow descent and as fast as possible on the way up.
Dumbbell rows
20 kg x 25 L & R
Stretch and foam roll.
Not had much chance to train this week unfortunately, but decided since I haven't deadlifted yet that I'd do it.
Still go a slightly pinched nerve in my lover back so didn't push things.
Everything felt good and form was solid and the weights moved fast, so I'm quite pleased with how things went.
Dynamic warm-up then;
70 kg x 5
75 kg x 5
95 kg x 5
115 kg x 3
132.5 kg x 3
152.5 kg x 3
170 kg x 3
Front Squat
Bar x 5
50 kg x 3
65 kg x 8
75 kg x 8
85 kg x 6
Got the bar right up against my throat resting on my shoulders and elbows as high as they could go without choking me.
Form was pretty good in the videos I took. As upright as I could get and controlled descent and fast on the way up.
GHR
10 kg x 3 x 5 - slow descent and as fast as possible on the way up.
Dumbbell rows
20 kg x 25 L & R
Stretch and foam roll.
23/06/12 Squat & OHP 5's
Dynamic warm up then;
bar x 8
bar x 6
60 kg x 5
75 kg x 5
92.5 kg x 3
100 kg x 5
115 kg x 5
130 kg x 5 - Got a vid of the 115, back angles look much better, much more upright, descent is slower so I'm losing a bit of momentum out of the hole. Moved my grip in slightly, seems to help keep my back really tight and opens my chest up, if I remember to squeeze my core through the whole lift everything goes well. Not a PB but form felt good.
OHP
27.5 kg x 5
35 kg x 5
40 kg x 3
45 kg x 5
50 kg x 5
57.5 kg x 5
Goodmornings
40 kg x 3 x 5 - felt much better than last week, and form was better too.
Done.
Dynamic warm up then;
bar x 8
bar x 6
60 kg x 5
75 kg x 5
92.5 kg x 3
100 kg x 5
115 kg x 5
130 kg x 5 - Got a vid of the 115, back angles look much better, much more upright, descent is slower so I'm losing a bit of momentum out of the hole. Moved my grip in slightly, seems to help keep my back really tight and opens my chest up, if I remember to squeeze my core through the whole lift everything goes well. Not a PB but form felt good.
OHP
27.5 kg x 5
35 kg x 5
40 kg x 3
45 kg x 5
50 kg x 5
57.5 kg x 5
Goodmornings
40 kg x 3 x 5 - felt much better than last week, and form was better too.
Done.
26/06/12 Deadlift 5/3/1
Dynamic warm up then;
70 kg x 5
75 kg x 5
95 kg x 5
115 kg x 3
142.5 kg x 5
162.5 kg x 3
180 kg x 3 - Pretty easy, form felt solid. Still don't want to push things too much until I'm 100% sure my lower back is fine.
Front squat
bar x 5
50 kg x 5
70 kg x 5
80 kg x 5
92.5 kg x 5
GHR
15 kg x 3 x 5 - slight pause at the bottom and really fast back up.
DB rows
22.5 kg x 25 L&R
Stretch & foam roll.
Dynamic warm up then;
70 kg x 5
75 kg x 5
95 kg x 5
115 kg x 3
142.5 kg x 5
162.5 kg x 3
180 kg x 3 - Pretty easy, form felt solid. Still don't want to push things too much until I'm 100% sure my lower back is fine.
Front squat
bar x 5
50 kg x 5
70 kg x 5
80 kg x 5
92.5 kg x 5
GHR
15 kg x 3 x 5 - slight pause at the bottom and really fast back up.
DB rows
22.5 kg x 25 L&R
Stretch & foam roll.
28/06/12 Close grip Bench 5/3/1
dynamic warm-up then;
Bar x 10
bar x 5
40 kg x 5
50 kg x 5
60 kg x 3
75 kg x 5
85 kg x 3
95 kg x 3 - pretty comfy, felt like more was there.
OHP
35 kg x 5 x 10
BB rows
60 kg x 3 x 10
Chin-ups
BW x 3 x 5
Band pull-aparts
3 x 10
Stretch.
dynamic warm-up then;
Bar x 10
bar x 5
40 kg x 5
50 kg x 5
60 kg x 3
75 kg x 5
85 kg x 3
95 kg x 3 - pretty comfy, felt like more was there.
OHP
35 kg x 5 x 10
BB rows
60 kg x 3 x 10
Chin-ups
BW x 3 x 5
Band pull-aparts
3 x 10
Stretch.
30/06/12 Squat & OHP 5/3/1
Didn't bother with a warm-up today, had to walk to the gym and was roasting by the time I got there.
Bar x 2 x 5 - Hip flexors were not happy this morning!!!
60 kg x 5
75 kg x 5
92.5 kg x 3
115 kg x 5
130 kg x 3
145 kg x 5 - slight wobble on rep 2 but managed to keep going. reps felt pretty solid, but very slow descent, so not getting much out of the bounce at the moment.
100 kg x 5 - trying to get some speed into the reps.
OHP
27.5 kg x 5
40 kg x 3
50 kg x 5
57.5 kg x 3
65 kg x 5 - PB (I think)
Goodmornings
40 kg x 3 x 5
Didn't bother with a warm-up today, had to walk to the gym and was roasting by the time I got there.
Bar x 2 x 5 - Hip flexors were not happy this morning!!!
60 kg x 5
75 kg x 5
92.5 kg x 3
115 kg x 5
130 kg x 3
145 kg x 5 - slight wobble on rep 2 but managed to keep going. reps felt pretty solid, but very slow descent, so not getting much out of the bounce at the moment.
100 kg x 5 - trying to get some speed into the reps.
OHP
27.5 kg x 5
40 kg x 3
50 kg x 5
57.5 kg x 3
65 kg x 5 - PB (I think)
Goodmornings
40 kg x 3 x 5
04/07/12 Deadlift 3's
dynamic warm up then;
70 kg x 5
77.5 kg x 5
97.5 kg x 5
117.5 kg x 3
137.5 kg x 3
155 kg x 3
175 kg x 5 - comfy
Front squat
67.5 kg x 8
77.5 kg x 8
90 kg x 6
GHR
20 kg x 3 x 5
DB rows
25 kg x 25 L&R
dynamic warm up then;
70 kg x 5
77.5 kg x 5
97.5 kg x 5
117.5 kg x 3
137.5 kg x 3
155 kg x 3
175 kg x 5 - comfy
Front squat
67.5 kg x 8
77.5 kg x 8
90 kg x 6
GHR
20 kg x 3 x 5
DB rows
25 kg x 25 L&R
05/07/12 Close Grip bench 3's
bar x 2 x 5
40 kg x 5
50 kg x 5
62.5 kg x 3
72.5 kg x 3
82.5 kg x 3
92.5 kg x 5 - PB? Felt like the limit for tonight, definitely not another rep there.
OHP
42.5 kg x 5 x 10
BB rows
60 kg x 4 x 10
Band pull-aparts
4 x 10
Chins
BW x 4 x 5
bar x 2 x 5
40 kg x 5
50 kg x 5
62.5 kg x 3
72.5 kg x 3
82.5 kg x 3
92.5 kg x 5 - PB? Felt like the limit for tonight, definitely not another rep there.
OHP
42.5 kg x 5 x 10
BB rows
60 kg x 4 x 10
Band pull-aparts
4 x 10
Chins
BW x 4 x 5
07/07/12 Squat & OHP
Didn't warm up today as I was walking about town trying to find my way to the gym.
Was raging by the time I got there so did the following.
bar x 5
60 kg x 5
100 kg x 3
112.5 kg x 3
127.5 kg x 3
142.5 kg x 5 - Pretty s**t reps, a bt slow, but getting the depth just about right, once the timing is sorted out things should all fall into place.
OHP
bar x 5
40 kg x 5
50 kg x 3
57.5 kg x 3
62.5 kg x 7 - PB
Goodmorings
40 kg x 3 x 5
Didn't warm up today as I was walking about town trying to find my way to the gym.
Was raging by the time I got there so did the following.
bar x 5
60 kg x 5
100 kg x 3
112.5 kg x 3
127.5 kg x 3
142.5 kg x 5 - Pretty s**t reps, a bt slow, but getting the depth just about right, once the timing is sorted out things should all fall into place.
OHP
bar x 5
40 kg x 5
50 kg x 3
57.5 kg x 3
62.5 kg x 7 - PB
Goodmorings
40 kg x 3 x 5