After a pretty awful year (from April 2011- last month I strained pulled or injured my right hip flexor, right hamstring, right glute, left glute, left shoulder, right shoulder, left pec and a fractured wrist) I’m finally able to lift with some consistency
Main lifts
Bench: 110kg (close grip), current max 90kg (medium grip). It sucks big balls
Squat: Old max 145kg to just parallel ish, now max about 130kg with a belt
Deadlift: 220kg with straps and a belt, current max 200kg (beltless and with chalk - deadlift is my best lift)
Aims are to put on weight get stronger and generally get back to being awesome
I’m still trying to figure out a routine that I can stick to consistently. It involves squatting twice a week and not letting my ego take over.
Squat Day
Front Squats
Warm Up hip mobility
Then sets of 5 from 40kg to 100kg. 100kg sucked ass. Bar kept rolling forward and lost upper back and lower back tightness.
5 sets of 10 on 50kg, not locking out getting used to weight.
Squats
sets of 5 to parallel depth from 80kg to 110kg. Last sets with a belt. Form needs work
Some squats paused in the hole and to a much lower depth
Superset of leg curls and stiff legged deadlifts. Slow negative on everything. Hook grip on SLDL
50kgx8/60kgx8
55kgx8/100kgx8
60kgx8/110kgx8
65kgx8/120kgx8
45kgx30/100kgx15+8+3+2+2=30 total reps
I’m really suffering with work at the minute. Did a nine hour shift in the library and did a fraction of what I needed to
Anyway I went and did a back session
Every exercise with a 3 second neg unless stated
Wide Grip Pull Ups - Pause at the bottom
BWx15
+10kgx5,5,4 easy but shoulder was unhappy. Might try neutral grip again for weighted
Straight Arm Pulldown w/i rope
27.5kgx8,8,8,8
Lat Pulldown - u/h grip , medium spacing
85kgx8
95kgx8
100kgx8
95kgx8
85kgx8
Limited the ROM so it was all back felt a lot better
Some Machine which I quite like - stack x8,8,8
Circuit Of:
TRX Inverted Row x15
Bent Over Row underhand grip x15
Cable Row Wide overhand Grip
I don’t know how you call it but you lie face-down on an incline bench and row dumbells up to your shoulders hit your mid-back like nothing else x15
All that 3 times through
Good session. Main emphasis on the moment is ‘feeling’ lats and upper back and not just yanking weight up and down. Need to buy straps - lost mine
Well went to Squat on Tuesday, hip flexor flared up again so shut it down early. Done foam rolling/agile 8 tiger balm and it feels better.
Much Better session yesterday
Decline Bench (on the smith please don’t judge me it was like a zoo in there)
Bar+20kg (total x20
+30x15
+40x15
+50x8
+60x8
+70kgx8
+80kgx8 last rep a grinder straight into +50x20
I’m judging you!! lol jk, nice session. How long has the hip been bothering you? I used to have ridiculously annoying hip issues not too long ago until I started aggressively stretching my hips out for at least a minute each every night.
[quote]Jab1 wrote:
I’m judging you!! lol jk, nice session. How long has the hip been bothering you? I used to have ridiculously annoying hip issues not too long ago until I started aggressively stretching my hips out for at least a minute each every night.[/quote]
It’s only this week it’s flared up but I’ve had it since I tore a hip flexor playing rugby a few years back - trying to stop a try and it just went.
I do lots of stretching but it being finals I have to be at my desk 10+ hours a day atm
so today. mixed session
Leg Press
3ppsx8
4ppsx8x
5ppsx8
6ppsx8
7ppsx4
Then back down again. did this till my hips felt halfway normal
Back Squats
up to 100kg for 8 beltless. Nice and easy concentrating on getting depth and slow negative.
Leg Curls
50kgx8 to 70kgx8 upwards in movements of 5kg
Stiff Legged Deadlifts 3 second neg no lockout
100kgx8
110kgx8
120kgx8
130kgx8
140kgx8 (straps) - haven’t got this heavy in a while, no problems
130kgx8
120kgx8
100kgx24.
Decline Smith Press
bar+80kgx10 2 rep PR
+70kgx11 straight after
I like this exercise, one of the few bench exercises I can have a wide(r) grip and it not totally destroy my shoulders. I’m now doing flat bench with a very close grip on an alternate day.
Incline Dumbell Twist and press
34kgx8
30kgx8
24kg x burnout
Chest was on fire
Blast Strap Flys
Bwx7,7,7,7
Dear God these are amazing
Machine Press
Set of:
Seated Strict Laterals
Seated Cheating Laterals
Standing Strict Laterals
Standing Cheating Laterals
Standing one arm strict Laterals
Standing one arm Cheating laterals
3 times through
Face Pull - lat pulldown attachment, wide grip superset with Cable X’s and Blast Strap Reverse Flies
Squats
Worked up to 95kgx8, all technique focused. I hate squatting so much but I find doing it after leg press means no hip pain even if weights used take a massive dip
Leg Curls
Stiff Legged Deadlifts all double overhand slow neg
100kgx8
120kgx8
140kgx8,8,8 (ish)
[quote]Jab1 wrote:
Just think though, once you are squatting 140kg and more for reps AFTER leg pressing how beastly you will be![/quote]
This is what I’m thinking. My quads are the weak link in my squats - my ham/glutes/lower back are much much stronger - and I’ve always wanted a beasty pair of quadrasaurses. Would settle for your 3 plate squat bro.
Anyway 2 sessions to write in
Back
Neutral Grip Chins - just to see where I was, haven’t done these in a while
+10kgx5
+15kgx5
+20kgx5
+25kgx3
+30kgx2
Notbad.jpeg
Deadlift hook grip
60kgx10
100kgx5
120kgx5
140kgx5
160kgx2
180kgx1 just. The good bar has absolutely no grip. Still got the m’fucker though. Straps should be here by next week
Lat Pulldowns
Worked up to 100kgx8,8,5. Good for third exercise
Inverted Rows, rows rows, (your boat gently down the stream)
Today: Decline Bench (free weight)
Worked up to 90kgx8. My triceps are the weak link here they give out so quickly
Dumbell Twist and Press 3 second negative
24kgx8
28kgx8
30kgx8
34kgx5
Barbell Bench
60kgxfailure
50kgxfailure
Superset of TRX Flies and machine press
Rear Delts.
Now sat at home making ox cheek casserole for the girlfriend. Househusband PB
[quote]Jab1 wrote:
Just think though, once you are squatting 140kg and more for reps AFTER leg pressing how beastly you will be![/quote]
This is what I’m thinking. My quads are the weak link in my squats - my ham/glutes/lower back are much much stronger - and I’ve always wanted a beasty pair of quadrasaurses. Would settle for your 3 plate squat bro.
[/quote]
lol, you know this but when you get there you will not be settling.
Very intrigued by you hook-gripping the deadlift. I need to try that.
[quote]Jab1 wrote:
Just think though, once you are squatting 140kg and more for reps AFTER leg pressing how beastly you will be![/quote]
This is what I’m thinking. My quads are the weak link in my squats - my ham/glutes/lower back are much much stronger - and I’ve always wanted a beasty pair of quadrasaurses. Would settle for your 3 plate squat bro.
[/quote]
lol, you know this but when you get there you will not be settling.
Very intrigued by you hook-gripping the deadlift. I need to try that. [/quote]
Once you try it you’ll never go back. All my DOH are hook grip. It feels like my entire body just ‘locks in’. The only problem is getting the grip strength up to my back strength
