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Deception

Deception

Deception

Soldato
Joined
23 Apr 2006
Posts
6,478
Location
Nottingham
Seeing as this is the new thing, I thought I would jump on the wagon :p That and it will help me keep a record.

Started out as 19st (120kg) back in 2002-2003 and now sitting at a 'somewhat' healthier 90kg (Been as low as 76kg, but just looked like a skinny fat person). Now, my current stats are:

Age: 26
Weight: 92kg
Height: 5ft 6in

1 RM:
Squat - 140kg
Deadlift - 165kg
OHP - 80kg
Bench - 115kg

Started out on Stronglifts, then moved over to Wendler 531 and now been doing 5 rep phases for past 3 weeks, but after next week, I'm moving on to 3 rep phase and hopefully get some nice rep PB's :D.


Currently doing all my workouts fasted, apart from the Sunday one, which is when I actually put something in my stomach and change my lift for that day each week, just to see where I can get with some fuel in the tank.

D'oh, forgot to actually post my routine!

Deadlifts
RDL
BB Glute Bridge
Core work (Leg raises, Ab-Rollouts, Prone bridges)
------------------
Squats
Box Squats - Just added these in, so will see how it goes.
Split Squats
Calf Raises
Core work (Leg raises, Ab-Rollouts, Prone bridges)
------------------
Bench Press
Dips/CGBP - Going to try CGBP as I get a weird pain in chest after a set on dips and cant hold my own weight without intense pain.
BOR
Pull/Chin ups - Alternate between sets
------------------
OHP
Kroc Rows
Pull/Chin ups - Alternate between sets
 
Last edited:
Deadlifts – 21/10/12
80x5
100x5
120x3
140x5x2
145x3
150x3
155x1
-------------------------------
Bench – 22/10/12
50x5
70x3
90x1
100x5 - Rep PB
102.5x3x2
102.5x2 – Failed to get last rep up

Had no energy at all for bench day, hoping to change that next week!
-------------------------------
Squats – 24/10/12

70x5
90x3
100x1
115x5x3 - Don't know what happened here, just had a burst of energy and kept going. Oh yea, Rep PB!
120x3
100x5
-------------------------------
OHP - 25/10/12

50x3
60x1
67.5x5x5 - Again, energy out of nowhere and they just kept going up, so decided to go SL style on it.

This week was a bit sloppy at the start as my energy was just low, but came back mid way through. Got some major DOMS from squat day and can barely do a body squat and walking is interesting :D
 
Last edited:
Morba said:
Just the one overhead exercise today?
Click to expand...

After doing 5 sets of of 67.5 (only been able to do 1, maybe 2 sets in the past), my shoulders were exhausted. I did do Kroc rows and chin ups after, just didn't add them down as the post was just a quick summary of my main lifts. I will be adding the assistance ones and their weights next week. I've made good progress on OHP by doing that 1 lift and the assistance ones I do with it, I guess I can look at adding in others.. Whatever works!

icecold said:
Do you have any idea what your 5 and 3 rep maxes are?
Click to expand...

I have an idea of my 5 (going off what I struggled for 5 reps on Wendler and %). Now 3 reps, that will be interesting, as I dont have an idea, but again I will use a % and then I know for next cycle :).

Squats amazed me though because that WAS my rep max, yet it felt really easy. Although now im paying for it because I've messed my right leg up. I hope it heals fast though :(

This is a bit like a test phase, so I know my figures will be off on some, but hopefully it will come together now. Also, thanks for the email Ice, really put things in to perspective.

-edit- Seems my leg isnt as bad today, so looks like its healing nicely. After a bit of stretching, I know where exactly the pain is and what makes it worse :o
 
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No problem!

It can be quite common for the tissue above your knee to get a little tight. Soft tissue and stretching normally sort it out, and pre-emptive quad smashing is always good.
 
Knee feels like its nearly healed, so probably just a tight muscle like you said. Although I decided to lay off leg work today and did bench:

Bench – 28/10/12
50x5
70x3
90x1
102.5x5 – Rep PB
102.5x4
90x5 x2
92.5x4 x3

CGBP
70kgx5 x3
75kgx4

Dips:
7,7,7 - Pain was less this time around, but arms felt totally destroyed

BOR:
70x5
80x5
82.5x5
82.x4
80x4

On a good note, weight is down to 91kg. Hopefully can get to 88kg soon and then see how I feel from there.
 
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Deadlifts – 29/10/12
70x5
100x5
120x3
145x5 – Rep PB
140x5
130x5
130x5
135x4

RDL
100x5x3

Glute Bridges
100kg – 20,15

Leg raises
Weight roll-outs

Need to work on pinning my shoulders back more on Deadlifts, but not a bad day.
 
Meh, bad day for OHP; Just didn't have the energy like I did last week.

OHP -31/10/12
50x3
60x3
65x1
70x4.5 – Just couldn’t get it past the sticking point
70x3 – Strength depleted
67.5x5 – Barely made that one too!
50x10

DB Press – Hopefully will help with main lift.
27.5x5
25x5
22.5x5 x3

Started getting a weird pain in left shoulder when breathing deeply, so decided I would end it there! :o

Kroc Rows
45 – 20,15,15
 
Last edited:
Squats today and hit my target and was also a Rep PB, so im happy :)

Squats – 01/11/12

50x5
70x1
100x3
110x1
120x5 x2 – Rep PB
110x5 x2
100x8

Box squats
70x15, 10

Split Squats
25x10 x2

Leg raises
Weighted Roll-outs
 
icecold said:
Nice session, and nice rep PB :cool:
Click to expand...

Thanks! Squats are finally coming along nicely now. I did start to feel the pressure from last time, on the inside of my knee, but seems to be ok now.

Oh man, the box squats and split squats are a deadly combination!

Just need to fix my feet now (still working at it), but seems to be ok :D

It is good to look back at my awful squat videos towards the start of the year and how im doing now.
 
icecold said:
Are you suggesting a form improvement montage?!

I'm possibly the only one who'd find that interesting :(
Click to expand...

Well I'm one happy client, I'm sure you have a few more you've 'fixed' too :p The only issue I have with squats now is my feet like I said because they try to collapse at the bottom and the weight shifts from the outside to the inside, probably what did my knee before.

They will get sorted, like every other issue I've had, just gotta keep attacking them :D
 
icecold said:
Hah! Well you're welcome :)

Regarding your feet, does it feel like it could be an adductor tightness/weak glute med. problem?
Click to expand...

You just reminded me, I forgot to finish off the session with X-band walks! :eek:

Regarding my adductor, I cannot even stretch my left side as I get a pain in 2 places (near my knee and at the top) as soon as I try and then it hurts the rest of the day. I think I tore it somehow years ago and it's never healed :(. I normally just roll them and everything else as part of my warmup.

Any help is welcome (as you already know from the constant emails haha).
 
:D

Assuming that pain is in your adductor, is there any way you can replicate it with exercise? Slightly wider stance squatting, for example.

If you can, then it might be worth attacking it with a high rep rehab protocol. That, and loads of stretching, seems to be the best way to fix most underlying muscular/tendon problems.
 
icecold said:
:D

Assuming that pain is in your adductor, is there any way you can replicate it with exercise? Slightly wider stance squatting, for example.

If you can, then it might be worth attacking it with a high rep rehab protocol. That, and loads of stretching, seems to be the best way to fix most underlying muscular/tendon problems.
Click to expand...

Can't say I've ever tried to replicate pain, Well not on purpose anyway! :p Yea, that's in my adductor when I attempt any type of stretching.

I can give it ago, will try the wide stance squats to see if that does anything to it.
 
Moved on to triples now, so here goes:

Bench – 04/11/12
50x5
70x3
90x1
105x3 x3
102.5x3
100x3 x3

CGBP
50x5
70x5
80x5
85x3 x2

BOR
80x5 x2
85x3 x2
90x3 x2

Didn't want to chance dips, but they will make a return! :D
 
Was in a rush this morning, so didnt get to do any core work or box squats (not that I could after doing the split squats!). Will probably end up doing the core work tonight after work:

Squats – 05/11/12

50x5
70x1
100x3
110x1
125x3 x4
120x3 x2

BG Split squats
25x10 x3

X-Band walks
 
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