Never been more drunk in my entire life than Tuesday night. I literally remember nothing. Did a total job on myself.
Reverse band deadlift
100kg x 2
140kg x 2
180kg x 2
220kg x 2
240kg x 2
260kg x 2
240kg x 3
add a 20kg plate to stand on
220kg 2 x 5
Lat pull down
63kg x 12
77kg x 12
91kg x 10
98kg x 6
77kg x 10 + 63kg x 10
Underhand machine row
3 x 8-10
Good session, reverse band was really good. Saw a **** load of stars on the 2nd 260.
Bench
bar x loads
60kg x 6
100kg x 3
120kg x 5 PR
100kg x 9
HS chest press (weights/side)
20kg x 10
40kg x 10
60kg x 7
70kg x 4
40kg x 10
30kg x 15
Incline DB press
22.5kg x 10
30kg x 10
30kg x 10
30kg x 10
Incline fly
10kg 3 x 10
Bit of a deload today, happy to hit a PR but I didnt want to push too far because my tricep was feeling a little funny last week.
Back
HS pull down, weights/side
20kg x 10
40kg x 10
60kg x 10
70kg x 6
50kg x 10
30kg x 15
HS low row, single arm, weights/side
20kg x 10
40kg x 10
60kg x 10
80kg x 6
Cable row
‘15’ x 10
‘16’ x 10
‘17’ x 6
‘10’ x 20
Facepull
25kg x 12
30kg x 12
35kg x 12
30kg x 12
Just a bit of pulling really.
Played in an all day rugby league 9’s tournament on sunday so aching like a rape victim today.
Hence recovery-
DB powerclean
5kg’s x 20, 20
DB shoulder press
5kg’s x 20, 20
Single leg rdl
bw x 12, 12
BB RDL
bar x 10, 10, 10
BB bent over row
bar x 20, 20, 20
Hanging scap raise
bw x 12, 12, 12
Press up
bw x 15, 15, 15
Lar raise
5kg x 10, 10
Band pull aparts and dislocations
Bit of stretching etc.
I always see you’re training log’s name and have the urge to click on it, so here I am. Here’s to 5 pages of a kickass log!
[quote]Oleena wrote:
I always see you’re training log’s name and have the urge to click on it, so here I am. Here’s to 5 pages of a kickass log![/quote]
Thanks a lot, good to have someone pop in!
Rev band deadlift
100kg x 2
140kg x 2
180kg x 2
220kg x 2
240kg x 2
260kg x 1
265kg x 1-PR
add 20kg plate to stand on
200kg x 6
180kg x 8
160kg x 10
Done. Still feeling it a bit from sunday and the gym was rammed so binned it there.
I think the knee might be up to straight weight from the floor next week, think I ll stick to lighter weight for the first week or two though.
Come to the conclusion that the bands take less than 60kg from the floor. Id say more like 50 and around 25-30 at the top. So that means 265=215 from the floor and 235-240 at the top, perfect since my current PP is 230.
Knee problems?
Try msm, fish oil, and glucosamine. It’s cheap and I’ve had great results with it.
[quote]Oleena wrote:
Knee problems?
Try msm, fish oil, and glucosamine. It’s cheap and I’ve had great results with it.[/quote]
Thanks for the advice but it’s quite a bit further on than that. I take a lot of fish oil anyway. I get fairly severe pain in my patella tendons every now and again. About 3 months ago I actually injured my right knee at rugby training and it has put me out of squatting since.
I think my knee pain is primarily due to several things-
extremely tight hip flexors
the way I walk (I roll my feet out something stupid and when you combine this with training x 3/4 a week which involves sprinting and running in boots (cleats) on a hard artificial pitch it leads to some issues).
Ive been stretching my quads, hip flexors and hip external rotators a lot and this has really helped. Its getting back to the stage where I could maybe squat, however whilst im still at uni and training/playing rugby it doesnt get a lot of chance to rest. Im meant to be playing for a local team for the next 10 weeks but I think I might sack it off in favor of being able to squat and walk without pain!
Squat for the first time in 3 months
oly shoes and apt sleeves
60kg x 3
60kg x 5
75kg x 5
85kg x 5
100kg x 15*
90kg x 10
80kg x 10
70kg x 10
60kg x 10
60kg x 10
*Had more of these but thought id call it there
Leg curl
56kg 3 x 10
Weights were all light and felt light, knee’s hurt like **** in the warm up but were fine by the end. Hopefully this will mark the start of my return to squatting.
(projected max =150kg)
Military press
40kg x 5
50kg x 5
55kg x 10
Dip
bw x 15
bw x 15
bw x 15
bw x 15
bw x 15
Chins
50 reps
Yesterday-
Deadlift
60kg x 3
100kg x 3
130kg x 3
150kg x 5
170kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10
Dead.
Still aching from squatting and my back was pulling a little in the warm up so not too shabby really.
Bench
60kg x 5
80kg x 5
95kg x 5
105kg x 10*all paused
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
HS iso low row
30kg / side 4 x 15
20kg / side x 15
Db curls
15kg x 8, 8
Bench
60kg x 5
80kg x 5
95kg x 5
105kg x 10*all paused
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
HS iso low row
30kg / side 4 x 15
20kg / side x 15
Db curls
15kg x 8, 8
Yesterday-
wanted to squat but I tweaked my lower back slightly last week and it was pulling a tad after the warm up so I left it and did MP insted. Not too worried about missing a session because I want to keep the squats light for a while whilst I get back into them and solidify some form issues.
MP
bar x 10
45kg x 3
55kg x 3
60kg x 9
dips
bw 5 x 15
chins
bw x 30 reps
Bench is looking pretty damn strong.
I had some knee problems last year and was not squatting for 2 or 3 months, you should be back to your reg. weights in no time. Good luck.
[quote]BlackLabel wrote:
Bench is looking pretty damn strong.
I had some knee problems last year and was not squatting for 2 or 3 months, you should be back to your reg. weights in no time. Good luck.[/quote]
Thanks mate. Im not too worried about my knee, so long as I dont play rugby its fine. I think its just the cumulative affects of a long season, seems to be improving at the moment.
I would describe any of my lifts as strong to be honest 3/4/500lbs is pretty average! Looking forward to 4/5/6. Drop into your journal from time to time, lots of good stuff in there.
I had a 3 hour PhD experiment I was helping out with today, involed jumping off a box 100 times, doing some other jumping and some power output stuff. Was knackered afterwards as it was BOILING in the lab.
Deadlift-
60kg x 3
100kg x 3
140kg x 3
160kg x 3
180kg x 8
105kg x 10
105kg x 10
105kg x 10*
HS iso low row
20kg/side x 10
25kg/side x 10
30kg/side x 10
Happy with 180 x 8.
Bench
60kg x 3
90kg x 3
100kg x 3
110kg x 9* all paused
75kg x 10
75kg x 10
75kg x 10
75kg x 10
75kg x 10
HS lat pull down, weights/side
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10
*missed a tenth by about an inch at the top. Touch and go PR is 110kg x 10 so just missing this paused made me wet in my special place.
Squat
60kg x 3
60kg x 3
90kg x 5
100kg x 3
120kg x 8
80kg x 10
Good morning
60kg x 10
60kg x 10
60kg x 10
Leg raise- 2 sets
Back still pulling a little to kept it fairly easy and fairly short. I think I probably had 10-12 on the 120 but I figured there was no point in pushing it with a slightly dodgy back. More next time.
MP
bar x 10
40kg x 3
50kg x 5
55kg x 3
65kg x 6
DB shoulder press
20kg’s x 10
20kg’s x 10
20kg’s x 10
20kg’s x 10
20kg’s x 10
Chins
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10