11/11/2014-lest we forget
Squat
365x5x5- PR+10lbs
Bench press
245x5x3-arm pain was too much to keep going, though the weight moved well
add slanger
275x8
BW-122
Solid 80%er. squats were good, bench was strong but painful. back to the foam roller.
13/11/2014
OHP
145x5x5- PR+10lbs not bad, not bad at all.
Pause Squat
315x2x3-easy. Brachialis hurts very much badly getting into position with bar on my back though. mobility work and rolling is in order
Seated DB press
65x10x3-easy.
BW-123
Solid 80%er, aside from upper arm pain. was unable to Row or continue due to that. thinking it may be time for short back off. if this does not improve significantly by monday.
15/11/2014
Bench press
225x2
245x1-too painful to continue.
Deadlift
455x2x2
add straps
455x2
405x3x2
take off straps
405x3-feels better without straps, movement pattern is stronger. need to do something about my grip.
Was unable to Row, curl ect due to elbow pain. Solid 80%er otherwise. perhaps Iāll toss on a belt next week and take 475 for a few doubles. in the meantime must be rolling stretching ect to fix the elbows.
18/11/2014
Squat
385x5 PR+20lbs
Pause Squat
335x3x3 Volume PR
Bench press (paused)
275x6 PR+3reps
add slingshot
315x6PR+1rep
Pressdown
57.5x30
BW-125
Solid 80%er, arm pain persisting, but not as bad as before. Squat feels really solid. bench relatively easy.
20/11/2014
OHP
155x5x3
155x4
155x3
all sets felt good, just ran out of steam on set 4
Seated DB press
65x20
Pressdown
80x20
65x20
50x20
Seated Row
close grip
260(stack)x10x3
wide grip
180x20
Seated Leg curl
130x20x2
Hammer curl
80x8
55x10
25x15x2
BW-125kg
Solid 80%er. was finally able to curl and row and such. had roommate use a rolling pin to release the biceps and forearms. little/no shoulder pain during the workout. should be able to get that done again a few times and be back to training as normal.
22/11/2014
Bench press
275x8 paused PR+2reps
add slingshot
335x2 paused. not bad.
Deadlift
500x1(straps)
455x1x2
405x1x3
Seated Machine row
160x15x3
Hammer curl
65x10
Pressdown
65x20
50x20x2
Seated Leg curl
135x20x2
BW-125kg
25/11/2014
Squat
405x4 PR+3reps
365x2x2 PR
Bench press (paused)
295x3
315x2
335xfail
add slingshot
335x3
BW-125kg
Solid 80%er. thinking 405x5 next week. pain in elbows took me out of the groove for the 335 bench though.
27/11/2014
OHP
160x5
160x4x3
115x20
Seated DB press
70x20
Seated Row
260x12x3
Hammer curl
80x8
Pressdown
87.5x20 PR+7.5
42.5x50
Upright row
75x20x3
BW-125kg
Solid 80%er, after the high rep stuff for the shoulders the arms felt better, less pain in inner elbow and no pain in shoulder.
29/11/2014
Paused Bench press
315x3 PR+1rep
add slingshot
335x3-not bad.
Deadlift
405x1
add straps
405x3x3 paused at knee.
RDL
315x8
Seated machine row
160x20x2
Pressdown
95x20
50x33
30x30
Hammer curl
80x10 PR+2reps
Upright Row
85x20x3
machine curl
95x20
45x30
BW-127.4/280
Solid 80%er, benching solid, grip not worth anything on deads due to swelling in hands. will continue bulk until christmas and then cut until may. if we can cut and maintain most of what weāre building then 500/350/600 should be there once I can hold on to the deads.
2/12/2014
Squat
405x5 [b]PR+1rep
405x2
was unable to continue due to pain in upper arms.
bw-127
6/12/2014
Bench press
135x5
225x1-could not continue due to brachialis pain.
Deadlift
225x3
315x2
add straps
405x1
455x3x2
Seated Wide grip row
140x20
120x20x2
Pressdown
57.5x20x3
Upright row
75x15x2
BW-125kg
Solid 80%er, everything but upper arms felt fine.
9/12/2014
Squat
405x3x3 volume PR
Bench press
135x5
225x2-still hurts too much to continue.
Seated Row
260x15x2
260x12
Pressdown
65x20x3
Leg curl
135x20x2
Hammer curl
80x8
BB curl
40x30
upright row
75x15x2
Shrug
315x8x3
called it a day
BW-125kg
Solid 80%er, though Iām thinking I may be forced to go to highbar squats, due to the upper arm pain. may be radial nerve. going to give it some time, massage the area and see if itās better saturday. on the upside the arms did not hurt while squatting. so i may have the source of the problem corrected.
11/12/2014
OHP
165x4
185x2
185x1
Seated DB press
75x12
60x12
16/12/2014
Bench press
315x2
275x5
225x8
Squat
405x1x2
switch to high bar
315x5x2
Pressdown
65x20x3
hammer curl
40x15
bb curl
70x12
Solid 80%er, still cannot low bar squat due to pain. thinking i will switch to highbar for a bit.
23/12/2014 Sheiko #29, slightly modified.
bench press
170x5
205x5
235x3x2
255x3x5
Squat
225x5
275x5x2
320x5x5
Bench press
170x5
205x5
235x4x4
BB row
some x20x2
Pressdown
50x30x2
BW-125kg
Solid 80%er, first session with some volume for a while. will be running this for 2-3 months then peaking starts for may.
26/12/2014
Deadlift
275x3
315x3x2
365x3x2
405x3x4
OHP
135x6x4
Rack pull
275x4
315x4
365x4x2
405x3x2
455x3x4
Face pull
some x some
Pressdown
some x20x2
Seated DB press
55x20x2
curls
some x some
Solid 80%er, pulls felt good.
28/12/2014
Bench press
170x5
205x5
235x3x2
255x3x2
275x2x2
255x3x2
205x6
170x8
Squat
225x5
275x4
315x3x
345x2x4
BW-129.6/285
Solid 80%er, time to cut now, progress pics have been taken.
31/12/2014
Squat
225x5
275x4
315x3x2
365x2x5
Bench press
170x5
205x4
235x3x2
275x3x5
Squat
225x5
255x3x2
275x2x4
BW-129
Solid 80%er, no time for support work today. did manage to get nearly through the first round of squatting without pain in upper arms. looking like the postural corrections are really helping.
2/1/2015
Deadlift
275x3
315x3x2
375x3x2
405x2x4
4/1/2015
Squat
225x5
275x4
315x3x2
365x2x6
Bench press
170x5
205x4
235x3x2
275x3x5
Squat
225x5
275x2x4
7/1/2015
Squat
225x5
275x4
315x3x2
395x2x4
Bench press
170x5
205x4
235x3x2
275x3x6
Hammer curl
45x10x2
BW-127kg
prior to todayās workout all lifting had been accompanied with pain in the upper arms almost immediately upon starting squats. today felt good until after set 1 of 395 on squats. big improvement in pain from stretching the shoulders and dropping some weight. let us see if this continues.
10/1/2014
Squat
225x5
275x4
315x3x2
365x3x6
Bench press
185x5
205x4
235x3x2
275x3x4
BW-127
Solid 80%er, upper arm pain stopped me from finishing sets on bench, but still not as bad as it has been.
13/1/2015
Squat
225x5
275x4
315x3x2
365x3x5
275x3x3
Bench press
185x5
225x5
255x4x5
BW-124.5kg/274.5lbs
Solid 80%er, squats were decent, little/no pain in arms during squats, and not as much pain while benching either. Things are looking up.