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    Ballymun public gym

    Pulldown 4*12
    Straight arm pulldown 4*12
    Backpull 4*12
    DB Military press 2*8

    Superset *4
    Rope pulldown*15
    Hammercurl*15

    Just getting the blood flowing. I've been like a chocolate fueled sloth for the past few weeks and need to get my ass back into training. I booked my flights, hotel and paid my registration for the British Open weeks ago, but it's unlikely i'll make it as i still can't post off my knee. Going to see the physio on Thursday.

    Comment


      I had surgery on my knee last week. They cleaned up my miniscus and tinkered with my acl. The long road back begins in earnest with physio next week.

      Comment


        Originally posted by TomD View Post
        I had surgery on my knee last week. They cleaned up my miniscus and tinkered with my acl. The long road back begins in earnest with physio next week.
        Was it an injury? or just general wear and tear.
        Good luck with recovery can be hard keep the head especially when progress might be slow.

        Comment


          Originally posted by Fearbocht View Post
          Was it an injury? or just general wear and tear.
          Good luck with recovery can be hard keep the head especially when progress might be slow.
          I'd say wear and tear got me 80% of the way there. Pretty bad knock in training pushed it over the edge.

          Comment


            A week in Nice next week, followed by a second knee surgery the week after. My current goal is to be back for the Euro's in January but that will take a tonne of work, and a dash of luck.

            Comment


              Session 1

              18/08

              Rolled out my hips, glutes, hams and quads.

              SLDL 60kg 5*10
              Back Squat 50kg 10*10

              20 mins slow cycle on high gear

              Light weight, a little volume to test to knee. No pain, build from here. Back to BJJ soon

              Comment


                2

                19/08

                Serious doms from yesterday

                Roll out my back, shoulder, band pullaparts and scap activation

                DB Military Press 5*8 22kg
                Lateral Raise 4*10 12kg
                Plate front raise 4*12 15kg
                Facepull 4*15 50kg
                DB Bench press 4*10 20kg

                20mins slow cycle on high gear

                Comment


                  A nudge from Mellor reminded me of this log.

                  I had to pretty much stop training for the last five months and concentrate on rehabbing my knee. I also had a lump removed from the back of my leg which after testing turned out to be a tumor and needed another surgery to cut the rest of it out. Anyway, knee is fully rehabbed but my wight has ballooned to to an astronomical 131.9kg with the lack of training and eating like an elephant.

                  I started back training last week and will log my progress. First couple of months are going to be focused on getting some strength back, and getting my weight down. I tested my current maxes on Friday 23rd, so there what my strength program will be based on.

                  Squat 120kg
                  Bench 105kg
                  Deadlift 180kg

                  Comment


                    Week 1 - DOMS (i havent missed you)

                    Edit to add: 26th Jan to 1st Feb

                    Mon:

                    Squat 85kg 3*8, 1*10
                    Pause Squat 65kg 5*8
                    Front Squat 50kg 2*8, 3*4

                    Wed:
                    Bench 70kg 4*8
                    Incline bench 50kg 5*8
                    Close grip bench 60kg 5*8

                    Superset: 3 rounds
                    Bent over row 60kg *6
                    Pulldown 42.5kg *12
                    DB Reverse flys 6kg *25

                    Fri:
                    Deadlift 145kg 4*5
                    RDL 80kg 5*8
                    Good morning 40kg 5*10
                    Hamstring curl 30kg 4*12
                    DB shoulder press 20kg 4*8
                    Back Pull ? 4*8

                    Sat:
                    BJJ 2 hours specific sparring and sparring rounds

                    Sun:
                    30 mins stationary bike, and steam

                    Week 1 review. My first week back training means doms, and they pretty much dominated the week. Tuesday and Wednesday i struggled with stairs after Mondays legs day. I found monday really heavy, but i think that just might have been my head getting around thew volume. Getting back to BJJ was fun, and i really missed it. By sunday my hamstring didnt like me very much.

                    It feels good to be back training. Long road ahead.
                    Last edited by TomD; 03-02-15, 10:08.

                    Comment


                      Week 2: Here we go

                      Mon 2nd:

                      Squat 90kg 3*8, 1*10
                      Pause squat 70kg 5*8
                      Front squat 60kg 5*8

                      Superset (bodyweight): 3 rounds
                      Elevated split squat *6/6
                      Squat *12
                      Reverse lunge *12/12 (should be 25)

                      Much easier than last week.

                      Comment


                        Originally posted by TomD View Post
                        I had to pretty much stop training for the last five months and concentrate on rehabbing my knee. I also had a lump removed from the back of my leg which after testing turned out to be a tumor and needed another surgery to cut the rest of it out. Anyway, knee is fully rehabbed but my wight has ballooned to to an astronomical 131.9kg with the lack of training and eating like an elephant.
                        Glad to hear the knee is better, and hopefully that's the tumor sorted and rooted out. Thanks to the knee injury

                        Comment


                          Wow, sorry to hear that. As Mellor says, hope that's you sorted health wise. Still retained a decent amount of strength tbf!!
                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                          Comment


                            Week 2: cont..

                            Tues: 2 hours BJJ (1 hour technique, 1 hour sparring)

                            Wed:
                            Bench 80kg 3*8, 1*7
                            Incline bench 52.5kg 5*8
                            Close grip bench 62.5kg 3*8, 1.*7, 1*6

                            Superset: 3 rounds
                            Bent over row 60kg *6
                            Pulldown 60kg *12
                            DB Reverse flys 6kg *25

                            Close grip bench was very tough on the last two sets. Good sessions.

                            Foodwise, i'm using myfitnesspal to track my food and macros. Cooking all meals at home and bringing them to work with me. My target is 2500cal per day, broken down as 250g protein, 150g carb, 100g fat.

                            Comment


                              Week 2..finishing

                              Fri:

                              Deadlift 152.5kg 4*5
                              RDL 80kg 5*8
                              Good morning 40kg 5*10
                              Hamstring curl 30kg 4*12
                              DB shoulder press 22.5kg 4*8
                              Back Pull ? 4*8

                              Comment


                                Week 3..still here

                                Mon:

                                Squat 95kg 3*6, 1*11
                                Pause Squat 72.5kg 5*8
                                Front Squat 55kg 4*8, 1*7

                                Wow, that was tough

                                Comment


                                  Week 3- Redux

                                  Flu crippled me last week and i only did the Monday, so i'm repeating week 3 this week.

                                  Mon:

                                  Squat 95kg 3*6, 1*14
                                  Pause Squat 72.5kg 5*8
                                  Front Squat 55kg 5*8

                                  Superset: (Repeat *3, 2 mins rest)

                                  Elevated split squat *6/6
                                  BW Squat *12
                                  Reverse lunge *25/25

                                  Comment


                                    Week 3...in the thick of it

                                    Wed:
                                    Bench 85kg 3*6, 1*9
                                    Incline bench 55kg 5*8
                                    Close grip bench 60kg 5*8

                                    Superset: 3 rounds
                                    Bent over row 60kg *6
                                    Pulldown 65kg *12
                                    DB Reverse flys 6kg *25

                                    Comment


                                      Week 3 comes to a close

                                      Friday:

                                      Deadlift 162.5kg 4*3
                                      RDL 80kg 5*8
                                      Good morning 40kg 5*10
                                      Hamstring curl 30kg 4*12
                                      DB shoulder press 25kg 4*8
                                      Back Pull ? 4*8

                                      I didnt get to eat beforehand, so was expecting this to be tough. Deadlift was pretty easy, the rest was really hard to get through though. Did it!

                                      Saturday

                                      BJJ - 1 hour positional sparring, 1 hour sparring (8*5mins)

                                      Comment


                                        Week 4...the grind

                                        Monday:

                                        Squat 102.5kg 3*5, 1*11
                                        1.5 Squats 62.5 5*8
                                        Squat 60kg 3*15

                                        Superset 3 sets
                                        Reverse lunge *6/6
                                        Elevated Split squat *12/12
                                        Tempo squat *25

                                        Started off really well with the squats, but the 1.5 squats were new to me and i couldnt figure out my breathing. Tough to get through, but i got there

                                        Comment


                                          Week 4.....

                                          Tuesday:

                                          2 hours BJJ - specific sparring and competition rounds

                                          Wednesday

                                          Bench 90kg 3*5, 1*6
                                          Pause bench 70kg 5*8
                                          Incline close grip bench 60kg 5*8

                                          Superset: 3 sets
                                          Pulldown 65kg *6
                                          BB Bent over row 50kg *12
                                          Plate raise 15kg *25

                                          Comment


                                            Any competitions coming up soon?

                                            Comment


                                              Originally posted by Mellor View Post
                                              Any competitions coming up soon?
                                              I'm planning on competing at the Dublin open in April and the Irish open in May. If my body holds together then i'll go for some bigger IBJJF competitions later in the year, and hopefully be back on point for the Euros in Jan.

                                              Comment


                                                Week 4...the exciting part

                                                Thursday:

                                                Deadlift 160kg 4*5
                                                Elevated DL 80kg 5*8
                                                Rack pull 100kg 5*8
                                                Hamstring curl 30kg 4*12
                                                Facepulls ? 4*12

                                                Friday & Saturday

                                                Belfast for two three hour seminars with Roger Gracie. Picked up some small details that change the way i do alot of things. Cross gripping as a control concept was pretty immense.

                                                Comment


                                                  Originally posted by TomD View Post
                                                  Cross gripping as a control concept was pretty immense.
                                                  Can you elaborate on this?
                                                  I assume its a cross grip on the wrist from closed guard. This is very much "my game" I feel, although I'm not long like Roger, more like Kron. but both are my favorite closed guard fighters.

                                                  Comment


                                                    Week 5...getting there

                                                    Monday:

                                                    Squat 110kg 3*3, 1*17 (seventeen )
                                                    1.5 Squats 65kg 5*8
                                                    Squat 60kg 3*15

                                                    Superset 3 sets
                                                    Reverse lunge *6/6
                                                    Elevated Split squat *12/12
                                                    Tempo squat *25

                                                    So thats the 90% squat done. y legs were fried at the end. Hips are on fire today, so gonna do alot of foam rolling before BJJ tonight.

                                                    Comment


                                                      Originally posted by Mellor View Post
                                                      Can you elaborate on this?
                                                      I assume its a cross grip on the wrist from closed guard. This is very much "my game" I feel, although I'm not long like Roger, more like Kron. but both are my favorite closed guard fighters.
                                                      It was an underlying concept of the two days with various techniques based off the options presented from one hand cross gripping the sleeve and the other collar gripping. Several time guys just give you the armbar by defending the choke and vice versa. He's not actively pulling with the cross grip, just gripping the sleeve and controlling.

                                                      Watching him roll with Chris took it to a new level. He used the grip to defend the pass, open up the back and then sweep to mount, then proceeded to keep the grip for the finish.

                                                      I'm gonna be watching some comp footage today, so when i find some matches he uses it in i will share

                                                      Comment


                                                        I think I've got an idea of what your describing. I assume the collar grip is as deep as you can get it as per an x-choke.
                                                        I think I'll like it, most if the time I used the x-choke to set up the armbar rather than a choke.

                                                        Comment


                                                          Week 5...domsville population me

                                                          Wednesday

                                                          Bench 95kg 3*3, 1*6
                                                          Pause bench 75kg 5*8
                                                          Incline close grip bench 60kg 5*8

                                                          Superset: 3 sets
                                                          Pulldown 65kg *6
                                                          BB Bent over row 50kg *12
                                                          Plate raise 15kg *25

                                                          Bench was hard, but then i've never really trained bench before.

                                                          Comment


                                                            Week 5...the close

                                                            Friday

                                                            Deadlift 180kg 5*1
                                                            Elevated DL 100kg 5*8
                                                            Rack pull 100kg 5*8
                                                            Hamstring curl 30kg 4*12
                                                            Facepulls ? 4*12

                                                            Week 6 starts tonight, pumped up for 95% squats!!

                                                            Comment


                                                              Week 6... almost there

                                                              Tuesday:

                                                              Squat 115kg 3*2
                                                              1.5 Squats 90kg 5*5
                                                              Squat 70kg 3*10

                                                              Superset 3 sets
                                                              Reverse lunge *6/6
                                                              Elevated Split squat *12/12
                                                              Tempo squat *25

                                                              Tore the arse out of my shorts while warming up for the squat and had to go home to get another pair
                                                              Last edited by TomD; 11-03-15, 11:00.

                                                              Comment


                                                                Week 6!!!!

                                                                Wednesday

                                                                Bench 100kg 3*2
                                                                Pause bench 90kg 5*3
                                                                Incline close grip bench 60kg 5*8

                                                                Superset: 3 sets
                                                                Pullup *6 (Green Band)
                                                                BB Bent over row 60kg *12
                                                                Plate raise 15kg *25

                                                                Great session, feeling strong

                                                                Comment


                                                                  Week 6

                                                                  Friday


                                                                  Elevated DL 100kg 3*5
                                                                  Rack pull 100kg 5*8
                                                                  Hamstring curl 30kg 4*12
                                                                  DB Shoulder Press 4*12
                                                                  Lateral Raise 4*12
                                                                  Rear Delt fly 4*12

                                                                  So that's the six week mini/intro strength program done. This week i'm going to retest my current maxes,a nd then start a 12 week program next week.

                                                                  Comment


                                                                    Week 7 - Test week

                                                                    Squat

                                                                    60kg * 10
                                                                    90kg * 6
                                                                    110kg * 3
                                                                    120kg * 2
                                                                    130kg * 2
                                                                    140kg * 2 (I wasn't happy with the first rep, so wanted a good rep)
                                                                    150kg * 1 (easy)
                                                                    160kg * 1
                                                                    170kg * 1 (core felt a little too weak)
                                                                    175kg * 1 (better)
                                                                    180kg * 1 (much better)
                                                                    185kg * 0 (couldn't get out of the hole)

                                                                    I went in tonight with 150kg in my head, but it felt light. I'm really happy with the progress and to feel comfortable (confident) under the weight. Bench on Wednesday with 110kg in my head ��

                                                                    Comment


                                                                      Wow, wtf? 60kgs onto your squat in six weeks?!! What did you squat pre injury?

                                                                      Seriously impressive.
                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                      Comment


                                                                        Originally posted by LuckyLloyd View Post
                                                                        Wow, wtf? 60kgs onto your squat in six weeks?!! What did you squat pre injury?

                                                                        Seriously impressive.
                                                                        Pre knee surgery I could squat 160*5 and never tried any higher.

                                                                        I feel much more confident under the bar now and amnt hesitating because of the knee. I definitely gained some strength, but it was a large confidence gain if that makes sense. I'm also going to invest in a belt soon, so maybe a little higher will happen this summer. More than anything, I'm just happy to be back training.

                                                                        I don't expect such big increases in the other two lifts ��
                                                                        Last edited by TomD; 17-03-15, 22:16.

                                                                        Comment


                                                                          Week 7 - Test week

                                                                          Bench

                                                                          60kg * 12
                                                                          80kg * 5
                                                                          90kg *3
                                                                          100kg * 1
                                                                          105kg * 1
                                                                          110kg * 1
                                                                          112.5kg * 1
                                                                          115kg * 1
                                                                          117.5kg * 0

                                                                          77.5kg * 16 (new 70% amrap)

                                                                          Went in thinking 110kg, hit 115kg so can't be too disappointed with that. Looking forward to deadlift Friday

                                                                          Comment


                                                                            Week 7 - Test week

                                                                            Deadlift

                                                                            60kg * 10
                                                                            90kg * 6
                                                                            110kg * 3
                                                                            130kg * 1
                                                                            150kg * 1
                                                                            170kg * 1
                                                                            180kg * 1
                                                                            185kg * 1
                                                                            190kg * 1
                                                                            195kg * 0,0

                                                                            My grip failed on 195kg, but I had plenty left in the tank. Disappointed.tom

                                                                            Comment


                                                                              Week 1

                                                                              Wednesday:

                                                                              Bench 82.5kg*4*6, 1*13
                                                                              DB Incline Press 20kg*12, 25kg*10, 27.5kg*8, 30kg*6
                                                                              Decline Press 70kg*12, 60kg*12*3

                                                                              Wide grip pullup 4*8 Blue Band assisted
                                                                              DB Row 30kg*4*12

                                                                              Incline DB Curl 4*12
                                                                              Skullcrushers 4*12

                                                                              Very tired after drinking excessively all weekend. Good session that needed a bit of grind to get through it. Pullup is too hard for the green band i used last year, so i had to go back to the big blue band.

                                                                              Comment


                                                                                Congrats on the strength tests, very impressive.

                                                                                Am always surprised when people say grip let them down on the Deadlift. I assume you are mix gripping with chalk? Am I simply lucky regarding grip?
                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                Comment


                                                                                  Originally posted by LuckyLloyd View Post
                                                                                  Congrats on the strength tests, very impressive.

                                                                                  Am always surprised when people say grip let them down on the Deadlift. I assume you are mix gripping with chalk? Am I simply lucky regarding grip?
                                                                                  Yeah i use an mixed grip, and no i didnt use chalk for this entire programme or the test. I used to have really good grip strength because of BJJ, but with zero training for so long it deserted me.

                                                                                  The next twelve weeks have higher volume, and also pullups so that should really help to bring up my grip strength again.

                                                                                  Comment


                                                                                    Should have used chalk for the test imo!!
                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                    Comment


                                                                                      Week 1

                                                                                      Friday

                                                                                      Deadlift 132.5kg 4*6, 1*6
                                                                                      SLDL 80kg 4*8
                                                                                      Good Morning 40kg 4*10
                                                                                      Hip Thrust 20kg 4*12
                                                                                      DB Pullover 20kg 4*12
                                                                                      Reverse Flys 10kg 4*12
                                                                                      Shoulder Shrugs 80kg 4*12
                                                                                      Upright Rows Cable 4*12

                                                                                      I wore the wrong underwear today, which meant i hit myself in the stones deadlifting. Lesson learned, protect the goods.

                                                                                      Comment


                                                                                        Week 1

                                                                                        Monday

                                                                                        Squat 125kg 2*6, 100kg 1*6, 100kg 1*12
                                                                                        Front Squat 60kg 4*8
                                                                                        Leg Extension 4*12
                                                                                        Calves 4*12
                                                                                        DB Shoulder Press 15kg*14, 22.5kg*12, 25kg*10, 27.5kg*8, 30kg*6
                                                                                        Front Raises 15kg plate 4*12
                                                                                        Lateral Raises 10kg 2*12, 7.5kg 2*12

                                                                                        Very tired going in and this was a bad session.

                                                                                        Comment


                                                                                          Week 2

                                                                                          Friday:

                                                                                          Bench 90kg*4*6, 1*11
                                                                                          DB Incline Press 25kg*12, 27.5kg*10, 30kg*8, 32.5kg*6
                                                                                          Decline Press 60kg*12*4

                                                                                          Wide grip pullup 4*8 Blue Band assisted
                                                                                          DB Row 30kg*4*12

                                                                                          Incline DB Curl 4*12
                                                                                          Skullcrushers 4*12

                                                                                          Comment


                                                                                            Week 2

                                                                                            Saturday

                                                                                            Deadlift 142.5kg 4*6
                                                                                            Deadlift 90kg *10
                                                                                            SLDL 80kg 4*8
                                                                                            Good Morning 40kg 4*10
                                                                                            Hip Thrust 20kg 4*12
                                                                                            DB Pullover 25kg 4*12
                                                                                            Reverse Flys 7.5kg 4*12
                                                                                            Shoulder Shrugs 80kg 4*12
                                                                                            Upright Rows Cable 4*12

                                                                                            Comment


                                                                                              Week 3

                                                                                              Wednesday

                                                                                              Bench 95kg*4*6
                                                                                              Bench 60kg*21
                                                                                              DB Incline Press 27.5kg*12, 30kg*10, *8, *6
                                                                                              Decline Press 60kg*12*4

                                                                                              Wide grip pullup 4*8 Blue Band assisted
                                                                                              DB Row 32.5kg*4*12

                                                                                              Incline DB Curl 4*12
                                                                                              Skullcrushers 4*12

                                                                                              Comment


                                                                                                Week 3

                                                                                                Friday

                                                                                                Deadlift 142.5kg 4*6
                                                                                                Deadlift 95kg 1*12
                                                                                                SLDL 80kg 4*8
                                                                                                Good Morning 40kg 4*10
                                                                                                Reverse Flys 10kg 4*12
                                                                                                Upright Rows Cable 4*12

                                                                                                Comment


                                                                                                  Week 4

                                                                                                  Monday

                                                                                                  Squat 145kg 4*3
                                                                                                  Squat 95kg * 22
                                                                                                  Front Squat 60kg 4*8
                                                                                                  Leg Extension 4*12
                                                                                                  Calves 4*12
                                                                                                  DB Shoulder Press 20kg*12, 25kg*10, 25kg*10, 27.5kg*8, 30kg*6
                                                                                                  Front Raises 20kg plate 4*12
                                                                                                  Lateral Raises 10kg 2*12, 7.5kg 2*12
                                                                                                  Last edited by TomD; 14-04-15, 07:40.

                                                                                                  Comment


                                                                                                    Week 4

                                                                                                    Wednesday:

                                                                                                    Bench 100kg*4*6
                                                                                                    Bench 60kg 1*23
                                                                                                    DB Incline Press 25kg*12, 27.5kg*10, 30kg*8, 32.5kg*6
                                                                                                    Decline Press 60kg*12*4

                                                                                                    Wide grip pullup 4*8 Blue Band assisted
                                                                                                    DB Row 32.5kg*4*12

                                                                                                    Incline DB Curl 4*12
                                                                                                    Skullcrushers 4*12

                                                                                                    Comment


                                                                                                      Week 4

                                                                                                      Friday

                                                                                                      Deadlift 175kg 4*3
                                                                                                      SLDL 85kg 4*8
                                                                                                      Good Morning 40kg 4*10
                                                                                                      Hip Thrust 30kg 4*12
                                                                                                      DB Pullover 20kg 4*12
                                                                                                      Reverse Flys 10kg 4*12
                                                                                                      Shoulder Shrugs 80kg 4*12
                                                                                                      Upright Rows Cable 4*12

                                                                                                      Comment


                                                                                                        Week 5

                                                                                                        Monday

                                                                                                        Squat 160kg 4*3
                                                                                                        Squat 90g * 23
                                                                                                        Front Squat 60kg 4*8
                                                                                                        Leg Extension 4*12
                                                                                                        Calves 4*12
                                                                                                        DB Shoulder Press 25kg*12, 30kg*10, 32.5kg*8, 35kg*4
                                                                                                        Front Raises 20kg plate 4*12
                                                                                                        Lateral Raises 7.5kg 4*12

                                                                                                        Comment


                                                                                                          Week 5

                                                                                                          Saturday:

                                                                                                          Bench 105kg*4*6
                                                                                                          Bench 60kg 1*21
                                                                                                          DB Incline Press 27.5kg*12, 30kg*10, 30kg*8, 35kg*6
                                                                                                          Decline Press 60kg*12*4

                                                                                                          Wide grip pullup 4*8 Blue Band assisted
                                                                                                          DB Row 32.5kg*4*12

                                                                                                          Incline DB Curl 4*12

                                                                                                          Been at a wedding with parties every night since Wednesday. In bits but need a good sweat

                                                                                                          Comment


                                                                                                            Week 5

                                                                                                            In Edinburgh for work from Wednesday which moved this session to Saturday

                                                                                                            Saturday

                                                                                                            Deadlift 180kg 4*2
                                                                                                            SLDL 85kg 4*8
                                                                                                            Good Morning 40kg 4*10
                                                                                                            Hip Thrust 30kg 4*12
                                                                                                            DB Pullover 20kg 4*12
                                                                                                            Reverse Flys 10kg 4*12
                                                                                                            Shoulder Shrugs 80kg 4*12
                                                                                                            Upright Rows Cable 4*12

                                                                                                            Comment


                                                                                                              Week 6 -100% week

                                                                                                              Monday

                                                                                                              Squat 60kg*10, 80kg*6, 100kg*6, 140kg*5, 180kg 4*1
                                                                                                              Squat 90g * 22
                                                                                                              Front Squat 60kg 4*8
                                                                                                              Leg Extension 4*12
                                                                                                              Calves 4*12
                                                                                                              DB Shoulder Press 25kg*12, 27.5kg*10, 30kg*8, 32.5kg*6
                                                                                                              Front Raises 20kg plate 4*12
                                                                                                              Lateral Raises 7.5kg 4*12

                                                                                                              180kg feels good, definitely easier than 6 weeks ago. Re-test next week, so hopefully of maybe +5kg

                                                                                                              Comment


                                                                                                                Week 6

                                                                                                                Wednesday:

                                                                                                                Bench 80kg*6, 100kg*5, 115kg*3*1, 60kg*25
                                                                                                                DB Incline Press 25kg*12, 27.5kg*10, 30kg*8, 32.5kg*6
                                                                                                                Decline Press 60kg*12*4

                                                                                                                Wide grip pullup 4*8 Blue Band assisted
                                                                                                                DB Row 35kg*4*12

                                                                                                                Incline DB Curl 4*12
                                                                                                                Pushdown 3*35

                                                                                                                Comment


                                                                                                                  Week 6

                                                                                                                  Friday

                                                                                                                  Deadlift 100kg*8, 140kg*5, 160kg*3, 190kg*3*1
                                                                                                                  SLDL 100kg 4*8
                                                                                                                  Good Morning 40kg 4*10
                                                                                                                  Hip Thrust 30kg 4*12
                                                                                                                  DB Pullover 27.5kg 4*12
                                                                                                                  Reverse Flys 12.5kg 4*12
                                                                                                                  Shoulder Shrugs 80kg 4*12
                                                                                                                  Upright Rows 4*12

                                                                                                                  Comment


                                                                                                                    Test week

                                                                                                                    Monday - Squat

                                                                                                                    60kg*10
                                                                                                                    90kg*6
                                                                                                                    110kg*3
                                                                                                                    130kg*3
                                                                                                                    150kg*2
                                                                                                                    170kg*2
                                                                                                                    180kg*1
                                                                                                                    190kg*fail
                                                                                                                    185kg*fail

                                                                                                                    Comment


                                                                                                                      Test week

                                                                                                                      Bench

                                                                                                                      60kg *10
                                                                                                                      80kg *6
                                                                                                                      100kg *2
                                                                                                                      110kg *1
                                                                                                                      115kg *1
                                                                                                                      117.5kg * fuck. I managed to turn my head so I didn't lose any teeth..but it did smash my jaw. Six hours in A&E with too many xrays to count. Soft food for a while. It was like one of those YouTube horror shows.

                                                                                                                      Comment


                                                                                                                        Ah Jaysus wtf!!?
                                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

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                                                                                                                          ouch!!!

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