11/8/2019
Bench press
135x5
225x4
275x3
315x1
330x1
295x5x2
245x10
Spoto press
275x5x2
OHP
95x5
115x5
125x8x3
Standing DB press
55x10x3
Seated Row
stackx10x3
RDF
35x20x2
Hammer curl
35x20x2
Pressdown
100x20x2
Rev curl
45x20x2
BW-113kg/249lbs
Solid 80%er, things moving well. right leg hurts a bit after monday’s lift, likely a small strain, will take it easy tomorrow on legs.
13/9/2019
Bench press
135x5
225x4
265x3x4
OHP
95x10x5
2 DB row
70x12x3
RDF
35x20x2
BB curl
45x20x2-left bicep hurts a good bit, can’t flex it hard without pain. seems to be inflammation of a bursae or something similar.
BW-113kg/249lbs
Solid 80%er, took it easy this week, have next week off, first one in a while.
23/9/2019
Squat
135x3
225x3
245x2
285x2x4-right leg around IT band area hurts on the concentric. less as we went on but form was affected.
Bench
135x5
245x3x4
Squat
225x4x4-still somewhat painful.
Low incline DB press
55x10x2
Seated Row
stackx10x2
Band pull apart
x20x2
Green band curl
x20x2
BW-113kg/249lbs
solid 80%er for bench, squats hurt. going to see about rolling the leg out a bit and doing some air squats tomorrow.
25/9/2019
Deadlift paused below knee
225x3
315x2
345x2x4
Bench press
165x5
225x3
245x2
280x2x4
Seated BB press
135x6x4
DB row
100x6x4
Pressdown
100x20x2
Hammer curl
45x10-this was painful
Band curl
x30-this didn’t hurt
BW-113kg/249lbs
Solid 80%er, just working back in.
27/9/2019
Squat
135x5
225x3
285x2
305x2x4
Bench press
135x5
225x3
265x3x5-easy, used better leg drive.
Incline DB
65x10x3
2 DB row
70x10x4
Lunge
x10x4
RDF
35x20x2
Cross body hammer curl
35x20x2
BW-111.5kg/246lbs
Solid 80%er, things moving well. left arm hurts a bit less today.
30/9/2019
Squat
305x2x4
Bench
265x3x4
incline DB
55x20x2
CSR
135x8x3
RDF
35x20x2
Hammer curl
35x20x2
BW-110.6kg/244lbs
Solid 80%er, things moving well
2/10/2019
Deadlift-pause below knee
225x3
315x3
350x2
380x2x4
Bench press
135x5
225x4
245x3
280x2x4
Seated Military
135x6x4
DB row
100x6x4
Pressdown
100x20x2
Hammer curl
35x20x2
Lunge
x10x4
BW-110.6kg/244lbs
Solid 80%er, some discomfort in left lower abs after pulls, massaging with stick helped. Right quad feels better, but not quite 100% yet.
4/10/2019
Squat
70% 285x4x4
Bench 75%
265x3x5
Squat
135x10x3-Need to do more light high rep stuff to help strengthen Hip flexors.
BW-110.6kg/244lbs
Solid 80%er, got the work in in spite of the pain in right leg.
5/10/2019
Deadlift pause below knee
330x2x4
DL from 4 mats
380x3
425x2x3
OHP
135x6x4-not bad. seated press is helping.
BW-112.5kg/248lbs
Solid 80%er, low on time so called it after main movements.
7/10/2019
Squat
135x5x2-with hip circle.
225x3
285x2
305x3x4-not bad, actively flexing the adductors/hams seems to help maintain power in lower body.
Bench
135x5
225x3
286x2x4
264x3x4 all benches were pretty fast.
Incline DB
55x20x2
2 DB row
90x8x4
RDF
35x20x2
Hammer curl
40x10x2-some pain in left arm, less than before.
BW-112.5kg/248lbs
Solid 80%er, things moved well
9/10/2019
Bench with bands
135x3
185x3
230x2x5
Deadlift to knee
225x3
315x3
350x3
385x2x4
Seated OHP
135x6x4
BB row
295x6
320x6
335x6
Pressdown
100x20x3
Hammer curl
40x10x2
BW-112kg/247lbs
Solid 80%er, things moving well.
Great work herc keep it going
Will do man. hope you are still training.
11/10/2019
Squat
135x5
225x3
275x3
325x2x5
Bench press
135x5
225x3
245x3
280x2x2
300x1x3
280x2x2
Low incline DB press
55x20x2
RDF
35x20x2
BB row
225x8x3
Hammer curl
35x20x2
BW-111kg/245lbs
Solid 80%er, things feeling really good today, still some pain on squat but less each session.
bench coming along nicely.
12/10/2019
Deadlift pause above knee
225x3
315x3
355x2
385x2x4-not bad.
Close grip bench
230x3x4-super easy
Deadlift from low block
385x3
430x2x2
OHP
135x6x4
DB row
90x6x3-hands were more than a bit sore by this point, even though i strapped for all the top DL sets.
Pressdown
100x20x2
Hammer curl-slower negative
35x20x2
BW-112kg/247lbs
Solid 80%er, things moving well.
14/10/2019
Squat 80% 32525 sets 2,3,5
Toes out helps depth, remember to use hip circle to warm up. Right leg still hurts on ascent, need to use adductors better.
Bench 85% 30024.
Bit slow, but not terrible
Incline DB
55x20x2
Cable row
stack x15x3
RDF
35x20x2
DB curl
35x20x2
Lunge
x10x3
BW-111kg/245lbs
Solid 80|%er, got the work in.
Just got back in after the separation
Sorry to hear about that buddy. Hope you are better for it.
17/10/2019
Deadlift from deficit (1 mat)
225x3
312x2x2
350x1x3
Deadlift from low block
350x4
405x4x4
Bench press
225x3
265x3
280x2x4-not bad.
Seated BB press
135x6x4
BB row
225x8x3
BW-112kg/247lbs
Solid 80%er, things moving well.
19/10/2019
Deadlift pause above knee
80% 385x1x4
OHP
135x6x4-not bad.
BW-111kg/244lbs
Solid 80%er, in a bit of a hurry
21/10/2019
-Lifted at Power pit.
Warmup
Goblet squat
25x10x2
Hip windmill
x8 each side.
Kneeling hip side 2side
x8 each side
Squat
80% 325x2x4-was supposed to be triples, didn’t notice till after I’d finished. better than last week, but right glute med+hip flexor still not quite up to snuff. soon we’ll be squatting well again
Bench
80% 280x3x5-felt heavy, but moved well enough in the video.
Incline DB
55x20x2
CSR
135x8x3
RDF
35x20x2
Hammer curl
40x10x2- still doing these with slow eccentric. left arm/bicep inner elbow area still hurts, but getting more function back, so progress is progress.
BW-111kg/244lbs
Solid 80%er, squat nearly there. bench coming along, maintaining lower BW as well. feels like we’re leaning out a bit.
23/10/2019
Deadlift to knees
225x3
315x3
365x3
385x2x2
405x1x3-felt pretty decent
Bench press
135x5
225x3
265x3
280x3
300x2
315x1x2
265x4
Seated Press
135x6x4
Seated Row
stackx10x3
Tricep pressdown
100x20x2
Hammer curl
40x10x2
BW-111kg/244lbs
25/10/2019
Squat
135x5
225x3
275x2
325x2x2-called it here, right leg in too much pain to use decent technique
135x10-bit better, can tell right hip flexor/med glute are not quite strong enough to hold proper position
225x10x3-first 2 sets felt decent, will add a 4th next monday. should be able to balance this out in a few weeks, as it is likely a combination of weak internal rotators and hip flexor/med glute. if i can get all that working right we should be all set.
Bench press
135x5
225x3
245x2
265x2
280x2x4
2Board press
275x3
300x2x2
315x1x3
Front Squat
95x5x2-didn’t feel great, was too bent over. going to relax a bit on the hip for a while, stick to just warming up with front squat and doing tens on squat for a few weeks until it’s comfortable again.
BW-112kg/246lbs
Solid 80%er, aside from leg pain.
28/11/2019
(need to backfill last months worth of logs, great deal of not doing a great deal. )
Goblet squat
25x10x2
Lunge
x5x2
Split squat
x5x2
Squat
135x3x5
185x3x3
225x3,5,3,5,5
225x10x3
-Spent most of the lower rep sets Messing with stance, foot pressure, switching from flats to heels ect, biggest factor seems to be actively pulling down with the hamstrings. Need to work on ankle mobility to allow flats to be main squat, but still serviceable. just more tipping forward.
bench
135x5x2
225x3
285x2x4-Paused, fairly easy
225x15
OHP
95x5
115x8x3-shoulders/tris pretty toasted
2 DB row
65x10x3
DB curl
35x10x2-less pain in left elbow than last time.
BW-114kg/252lbs
Solid 80%-er, can’t wait to get back to real training again. looking like we should be good by mid-end of december to go back to a real training plan/full loading for the squat/pull
2/12/2019
Squat
225x5x5
Bench press
275x3x2
225x10x3
RDL
135x10x3-slow
Seated Row machine
stack x10x3
Db curl
35x10x2
BW-114kg/252lbs
Solid 80%er, things moving well.
3/12/2019
Deadlift pause below knee
135x5
225x3
315x2
365x2x4-felt alright
OHP-strict, slow negatives
100x10x3
100x7
Cable row
stackx12x3
DB curl
35x10x2
BW-114kg/252lbs
Solid 80%er, things moving well, right hip/glute a bit stiff today.