Deception's 'insert awesome reference here' log.

Bench - 10/09/13
50x10
60x10
70x5
90x5
100x5 x2
105x5

Paused
90x5 x3

Tricep Pull down
70x15
80x15
90x10 x3

Didn't do much that due to arms being tight and putting too much strain on weak elbow - That and I went to help Paul with his deadlift form.


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OHP - 12/09/13
50x10
60x5
65x5 x2
70x5 x2
75x5
75x3f - Chest dropped, so left it there.
60x10 x2 - Dropset

Finally think I've found my footing again with OHP, these felt a lot better than previous weeks.

Seated Press Machine
45x10 x2
50x10
60x10
70x6

Butterfly delt machine
45x12
50x12
55x10

Face Pulls - First time doing these and it felt good.
25x15 x2
30x15 x4

One arm rows
27.5x15
30x15 x3
 
Last edited:
Squats - Experiment day!
2nd time doing squats, so wanted to see where my strength was at:
50x10
60x10
80x5
100x5
105x5
110x5
120x5 - Had to stop here I was in agony with my elbows. Sharp pains shooting up/down both arms. Could barely lift them afterwards!

Leg Press
120x15
200x10
230x12 x3

Horizontal Leg Press
79x20
97x15 x2
109x12

would have been nice to do some more squats, but I just couldn't get my arms on the bar. Will probably throw BSS back in next week too as I do miss the DOMS from them :D. Legs didn't feel any fatigue at all, just the odd knee collapse, but hopefully will sort that.
 
I fubared them on the bicep curl machine, its like it stretches the tissue around my elbow and they hurt for like a week when I put Stress on them. I've done it in the past, so should have known better :(
 
Nearly a week off due to holiday and elbow AIDS, so tried to fit in as much as I could before work:

Bench
50x10
70x10
90x5 – Starting to feel pressure on elbows again.
100x1 – Nope! Pain down both arms.

Paused
90x5 x4 – Seems to be sweet spot that I don’t get any pain, so adding in paused for dem extra feels.

CGBP
70x10
70x8 x2

HB Squat
70x5
90x5
100x5
110x5 – A bit of butt wink, but didn’t feel bad.

LB Squat
110x5 – Doing HB before this has helped with my elbow pain o.O
120x5 x3

Felt some tightness everywhere, but that’s expected as it literally went 5am – Wake, 5:30 – Craze kicks in!
 
A bit of a 'form' day with Paul today, so didn't get up to too much on Deadlifts (basically lifted same as him).

Deadlifts
60x10
80x5
100x5
110x5
120x5
130x5
135x5 - He stopped here
150x5 x2

RDL
100x10
110x8
100x8

Hamstring curls
50x12 x3


Deadlifts took longer than usual, so didn't get much else done in the time frame :(
 
Wasnt a good day for shoulders as everytime I unracked, my lower back started hurting :(

OHP
bar x lots
50x10
60x5
70x5 x2
75x3f - pain

Seated Press (Machine) - 30sec rests
50x10
60x10
70x10
75x8

DB Press
22.5x10
25x10 x3

Butterfly delt machine
40x10
50x10
60x10

DB Row
30x10
35x10 x2
40x10

Face Pulls
30x10 x2
40x10 x2
 
Nothing to see here :p

Deadlifts
100x5
110x5
120x5
130x5
140x3
150x3
160x1
170x1
180x1
190x1
195x1 - PB
200x1 - PB and finally in the 200kg club!

Narrow stance GMs
bar x lots
60x8 x3 - Getting used to the movement as it feels weird at the moment

Didn't do much, so will throw in the RDLs on squat day probably.
 
Syla5 said:
strong PB especially considering the build up mate. 210-215 fresh?
Click to expand...

Yea, my nephew was doing Dealifts, so I stuck to what he was doing and then carried on after he stopped. I did have a go at 205, but no way it was budging! 200 didnt budge on the first try either, so no Idea how I got it off the floor on the 2nd try :eek:
 
Bench
bar x lots
60x10
80x5
90x5
100x3
110x3 x3

Paused
90x4 x3

CGBP
70x8 x3

Tricep Pulldowns
90x12
100x10 x3

Lat Pulldowns
90x10
105x10 x2
120x10 x2

Seated Row
43x12 x2
56x10 x2

Definitely felt the pump after that session and feeling the after effects in my lats too!
 
Squats!
60x5
80x5
100x5 x2
110x5
115x5
120x5
130x3 - Just getting used to the heavy weight again

BSS
10x10 x2
17.5x10 x2

Horizontal Leg Press
49x10
79x10 x2
106x10 x2 - Legs started shaking after this!

X-Band walks when I got home :D

Was getting some knee collapse and energy was sapped on squats, so didn't get to do as much as I wanted. I may add in some paused as I was a bit ropey getting out the hole too.

Seem to get good adductor recruitment on the Horizontal Leg Press, so hopefully it will help in the long run.. Unfortunately no quad work today :(
 
Dat dere paused day!

Don't know what was going through my head when I thought doing some paused work would be fun..

Paused Deadlifts
80x10
100x5 x2
110x5
120x3 x2
130x3 x2

Paused RDL
80x10 x2
90x10

Paused GM (DL Stance)
40x10 x2
50x10 x2

GHR
BWx10
+5x10
+10x10

Seated Calf Raises
30x12
40x12 x2
45x10

Standing Calf Raises
79x12
86x10
105x12
 
OHP
bar x lots
50x10
60x10 - Done

Seated DB Press
25x10
30x10
32.5x8

Seated Press (Machine)
40x10
50x10
60x10

Butteyfly delt machine
45x12
50x10 x2

Face Pulls
40x10
45x10
50x10

DB Row
32.5x12 x3

Looks like I may have to take OHP off the books for the time being; Since I hurt it a few weeks ago, I can't pick the weight off the catchers without getting a pain in my spine itself :( Will try and do some seated stuff for the time being as not to neglect them.
 
Well thought I might as well start logging again! Changed routine around so I get to alternate squatting and deadlifting twice a week as I really want to focus on getting their numbers up. So, to start it off:

04/11/13

Deadlifts
60x10
80x10
100x5
120x5
140x3 x4

RDL
100x6
105x6
110x6

GM
40x6
50x6 x2

Cleans Second Pull
60x6
65x5
70x3 x2 - Dat forearm pump

These felt nice and explosive from the floor, just need to get a decent front rack position sorted now!

GHR
+15x8 x3

Seated Calf Raises
20x10
40x10
50x10

Standing Calf Raises
60x10
106x10 x2
 
Last edited:
05/11/12

Bench
60x10
80x10
90x5
100x5
105x3
110x2 x2 - Elbow aids kicked in.
100x3 x2

Dips
BWx12 x2
BWx8

Tricep Pull Downs
90x10
100x10 x2

Lat Pull Down
106x10 x3

BB Row
60x10 - Nope, made elbows worse!

Nerve and elbow pain made this session shocking, hopefully elbows are ok today for Squats!
 
Freefaller said:
Get a hockey/lacrosse ball, and roll your forearms to death. I have the same issue, and this solution, whilst painful, really helps to relieve the pressure in the forearms and around the elbow.
Click to expand...

Great, will give that a go before squats tonight, otherwise I won't even be able to get arms in position without getting some nice pain :o.. Ball and rumble roller torture tonight then!
 
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