Good pull mate. I think you defo had more than one in you.
Yeah maybe, I just dont like grinding reps on the deadlift.
Back Squats yesterday with a hangover in the ridiculous heat, got 107KG for a single, went for a double but failed. Think the beer and heat didn’t mix well!
Got 82 fairly comfortable there, went for 86 but had nothing off the chest. Thats definitely the weakest part of my lift.
DB Press: 26KG 4X6
Dips: Still using bodyweight for 3-5 sets
Thanks for telling me to widen my grip, I think I’ll be at 100KG soon enough!
Oh, and I’m fucking dripping with sweat, 26C is killer.
Yesterday I did a load of volume for arms cause I could feel my tri’s shoulders and pecs getting more sore as the day went on, seems to have helped quite a lot. Mainly supersetting different curls with extensions/presses.
Try putting the pins at your chest height and doing bottom half bench pressing mate. Just pushing up you know. Ive only done it a few times, so not sure if its helping. Its where im weakest as well and its targeting it, so it must help. Its a main stay in my programme now.
Going away for 3 days tomorrow, had to push myself. I think depth and form are shit but there you go! Atleast I tried. Took the weight down to 70KG and repped out after that.
Need to get my right arm further under the bar to match the other one. When the weight gets heavy I forget my dodgy shoulder doesn’t like that position and it pulls my elbow back. Something to improve on next time.
BACK:
Bent over rows:
2 X 12
2 X 10
4 X 10 [ish on the last set or two]
Pull Ups:
A few warm up sets, find the groove and then got through 5-6 sets
DB Rows:
3 X 12-15
Hang Cleans:
5 X 5 short rest
Shrugs:
3 X 12ish
=========================================================
Great holiday, super pump in the back today. Making PR attempts all the time has been taking its toll so I’m doing a week of more BB style workouts before getting back to setting some PR’s.
Chest and Shoulders!
Flat Bench:
6X3 @ 67KG [Getting easier towards the end? wtf?]
Incline DB Press:
4X8 @ 22KG
Push Ups:
Just a few lets between re-loading dumbells
Lateral Raises:
20lbs [funny weights]
Rear Raises:
5KG plate
=========
Benching wasn’t too hard, felt not to go up to a single. Think I’ll scale it back for 5X5 next session, then go 3X3 then see where my 1RM is.
Supersetted the shoulder work, really cleaned my traps out after yesterdays back workout. Went until I started cheating then swapped to rear delts and applied the same principle.
Went out to decathlon today and suddenly got the urge to buy some 45lb plates. I’ll have no excuse not to pull 180 by the end of the year!
Mate, tip on the squats. Dont let go of the bar at all. Your left hand opened half way through! grip it as hard as you can, try and turn the bar into dust.
Will do! Funny the stuff you dont realise until you record yourself for everyone to see eh?
Arms!
Close Grip Bench:
Worked up to lots of reps and sets with 60KG
Dips:
3X12 [ish]
Skull Crushers/Hammer curls: [Superset]
30KG X 8-10 / 12KG 3 X 12
=======================================================
Finally getting some triceps!
Got three sets of 1 with 112KG, tried for a fourth and despite it was possibly the best form I’ve recorded myself with, I just couldnt get it out the hole. Uploadig the one because I opened my left hand again to remind me NOT to do it again. Dont know why I did it, didn’t do it on the other two [recorded them as well, and the failure]
Pre-exhaust with the ridiculous amount of lunges I did before this had made my ass HURT this morning like I cant believe.
EDIT: Yeah, I remember why I did that now, my socks were making me slip so I had to readjust after I took some steps cause I couldn’t keep my feet planted. Bare feet next time.
Back:
-Lots of pull ups with a nice wide grip
-DB rows really squeezing the lats at the top
-Deadlifts
Got 125X1 half way up but I just couldn’t pull it up anywhere. Back was tired, grip was going, hams and glutes already fried from squats still.
Pretty pathetic workout, topped by the fact my laptop keeps dying and I’m back to work after pretty much two weeks off. And now a headache.
Dying for my bed and I’ve got 8 hours of work to get through first. Ouch.
Second day finished at work, kind of getting used to it now. Feel like I need a shoulders and traps day because… well… they suck and I’ve avoided shoulder work and trap work too much.
SHOULDERS:
DB Press:
[warmed up with dislocations, some stretching and low weight sets]
3 X 4-6 @ 22KG [These felt heavy. Not done them in ages but still!]
Lateral Raise:
3 X high reps @ 20lbs
Rear Raise: : Raises are supersets
3 X high reps @ 20lbs
TRAPS:
DB Shrugs:
High reps with 22KG
3X10-14 @ 32KG
================================
Tomorrow off, chest the day after. Should be fun!
Anyone got any tips for not chopping your ballsack in two when doing BB Shrugs?
Arms are over 15" unpumped, waiting to get to 16" now.
Taken today off to chill out and recover before chest tomorrow. Starting my driving next week, college the week after. Hope I can keep the progress going in the gym!
I think I’m finally finding a split that works for me. It looks kinda like what The Might Stu and Thoughts does, so I’m sure it cant be THAT bad.
Weight is about 12 stone 6.
[quote]Ben_VFR85 wrote:
Will do! Funny the stuff you dont realise until you record yourself for everyone to see eh?[/quote]
I noticed myself doing it as well. Suppose its just lack of concentration or something
Been wondering where you’ve been, how is everything? Your area after the riots, training, rugby etc
Well my right knee and hips hurt from carrying my mrs and a weighted bag home 2 days ago. She managed to break her foot walking down some stairs! Clumsy lady.
CHEST AND BACK!
Flat Bench:
62KG 6 X 6
Incline DB Press:
28KG x 5
26KG X 5
22KG X 6/4
Pull Ups:
8-11 sets of 4-6
DB Rows:
22KG 4 X 8-10
Ive been training mate, just it hasnt been going too well. I havent had work for over a month, so my eating / sleeping patterns are terrible. My body is slowly rejecting training lol (dodgy shoulders, wrists, left pec…) plus ive been going out quite a bit getting hammered so its not going too well!
Got a benching session later, so hopefully my injuries hold out.
Rugby is still a no go due to my knee, which is gutting. Theyve paid for new players in my position to come over from australia, so ive got a long way to go before going semi pro again!
Glad you’ve found a split that works mate, nothing nice than seeing the numbers go up and feeling yourself growing.