Deception's 'insert awesome reference here' log.

Well core and back got destroyed today! Deadlift's dont feel quite right yet, but will keep at it.

2” Deficit Deadlifts
50x10
100x5
120x6
130x5
140x5
150x3 – Switched to normal Deadlift here.. Not quite for the strength for 5 reps yet!
130x5 x2

RDL
70x8 x2
100x8

Pull ups
BB Rollouts
Body Saw
Leg raises

Might chance Squats and Bench this week too; watch this space!
 
Today was my first bench day in a month, so wanted to test the waters.

Bench – 12/02/13
70x5
80x5
85x5
90x5 x2
95x5
97.5x4
60x10 x2

BOR
70x10
70x8 x2

Dips
BWx10
BWx8 x2

Not exactly as bad as I thought, but I've got some work to do!

Oh and getting on and off the bench while having epic core doms is complete agony! :o
 
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First time back to Squats and I've noticed a bit of stiffness in places. Hopefully wont take too long to get back to normal :D

Squats – 14/02/13
70x5 x2
100x5 x3 – Getting used to the movement, also have a bit of bumtuck that needs fixing.
110x5 x2

BSS
35x10 x2

Xband walks


On a weird note, when I was stretching my abductors, I felt a weird pop where I normally get pain and the pain went :confused:. So, will be keeping an eye on that.
 
your BSS weight always makes me chuckle! massive weight mate :)

Glad to see your squatting hasnt taken to much of a hit, that so nice come back weight and volume
 
I think it's more a case of me keeping up with you mate. Your lifts are better all round, I have my work cut out for me, especially with my dismal bench! Struggling to hit 5 clean reps of 82.5kg yesterday :(
 
Well you're at an advantage so far as my lifts arent back to full yet.. Always nice to have some competition, although im a fatty compared to you :p

Your bench is a weird one as you've got impressive dipping strength, yet I struggle with BW at the moment!
 
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I've never found I got any carry over from dips to bench. I think I worked them up to 5x60kg but by bench didn't move at all! Only started doing them again for sickening hypertrophy.

Looks like you haven't lost too much strength, AND you've looked after your recovery nicely :cool:

Are you doing deficit BSS? Vastly superior to the regular kind.
 
icecold said:
I've never found I got any carry over from dips to bench. I think I worked them up to 5x60kg but by bench didn't move at all! Only started doing them again for sickening hypertrophy.

Looks like you haven't lost too much strength, AND you've looked after your recovery nicely :cool:

Are you doing deficit BSS? Vastly superior to the regular kind.
Click to expand...

Thanks Ice, yea, its coming along nicely, just need to get my strength back up to how it was pre-op and hit some new PB's :D.

I don't think I have anything I can elevate my other leg in terms of doing Deficit BSS, I will have to look at getting a small aerobic platform or something that will do it.
 
Shoulders today!

OHP – 15/02/13
25x10
50x5
70x5 x2
65x5 x2
60x5 x2
50x10
50x8

DB Press
22.5x8 x2 – Didn’t have the strength to get a 3rd set

DB Row
42.5x8 x 3

The pump after doing OHP was immense and then I struggled to get the DB press going..
 
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