Can hardly keep arms raised now after that session. Felt good through-out and hopefully a sign of more to come! I do love volume work on shoulders and dat pump afterwards 
Deception's 'insert awesome reference here' log.
- Thread starter Deception
- Start date
Not a bad for you Deadlifts, managed to get a Rep PB too! 
. Adductor is still a little sore and felt painful if I tried any kind of wide stance, so squats will be interesting if it hasnt healed.
Deadlift – 17/02/13
50x10
100x5
120x3
140x3
150x5 x2 – Uh.. Rep PB’s? o.O
140x5 x2
120x5 x2
RDL
70x10
80x10
90x10
Leg raises
Body Saws
Rollouts
. Adductor is still a little sore and felt painful if I tried any kind of wide stance, so squats will be interesting if it hasnt healed.Deadlift – 17/02/13
50x10
100x5
120x3
140x3
150x5 x2 – Uh.. Rep PB’s? o.O
140x5 x2
120x5 x2
RDL
70x10
80x10
90x10
Leg raises
Body Saws
Rollouts
Bench – 19/02/13
50x10
70x5
90x1
100x5 – finally, triple digits again! Felt tough though.
100x4
90x5 x4
70x10
Dips
BWx10
+5kg x10
+5kg x8
BOR
75x8 – Can feel my adductor stretching and it wasn’t a nice feeling..
75x8 x2 – Was fine this time.
Decided to stick a ball in to my scapula as I seemed to have pinched a nerve during my 2nd set of 100, and well.. that was a bad idea! Felt like ******* torture!
Looks like that 'popping' sound I had in my adductor and the pain going was short lived as it hurts even more now when trying to stretch.. Squats will be an interesting day!
50x10
70x5
90x1
100x5 – finally, triple digits again! Felt tough though.
100x4
90x5 x4
70x10
Dips
BWx10
+5kg x10
+5kg x8
BOR
75x8 – Can feel my adductor stretching and it wasn’t a nice feeling..
75x8 x2 – Was fine this time.
Decided to stick a ball in to my scapula as I seemed to have pinched a nerve during my 2nd set of 100, and well.. that was a bad idea! Felt like ******* torture!
Looks like that 'popping' sound I had in my adductor and the pain going was short lived as it hurts even more now when trying to stretch.. Squats will be an interesting day!
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Squats – 21/02/13
50x5
70x5
100x5
110x5
120x5
130x5 – Rep PB
135x5 – Another one? WTH!
120x5 x2
BSS
42.5x8 x3
X-Band walks
Body Saw
Rollouts
All I can say is, I'm starting to enjoy not being on a cut!
50x5
70x5
100x5
110x5
120x5
130x5 – Rep PB
135x5 – Another one? WTH!
120x5 x2
BSS
42.5x8 x3
X-Band walks
Body Saw
Rollouts
All I can say is, I'm starting to enjoy not being on a cut!
Caporegime
Surplus gainz!
Seems like it so far. Just glad my adductor didnt play up!
Asking for a Rep PB on OHP might be a little too much though
We'll see!
Nothing like waking up to full body DOMS, everything is just aching! Not that it stopped me from OHP today, gotta love shoulder day .
OHP – 22/02/13
25x10
50x5
60x3
70x1
72.5x5! Woohoo, finally got that 5th rep in! Rep PB
72.5x5 x2 ^^
70x5
65x5 x2
60x5 x2
50x8 x2
Single Arm DB Press
22.5x8 x2 – Shoulders were destroyed already
DB Row
42.5x10
42.5x8 x2
I think that's just over 4 tonne on just OHP. Seems to be coming along nicely, just hope it continues!
.OHP – 22/02/13
25x10
50x5
60x3
70x1
72.5x5! Woohoo, finally got that 5th rep in! Rep PB
72.5x5 x2 ^^
70x5
65x5 x2
60x5 x2
50x8 x2
Single Arm DB Press
22.5x8 x2 – Shoulders were destroyed already
DB Row
42.5x10
42.5x8 x2
I think that's just over 4 tonne on just OHP
. Seems to be coming along nicely, just hope it continues!
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Man of Honour
Great work! You're starting to shift some fantastic weights around.
Great OHP!
You should do the crossfit grace challenge!
Great OHP!
You should do the crossfit grace challenge!
Great work! You're starting to shift some fantastic weights around.
Great OHP!
You should do the crossfit grace challenge!
Thanks FF
I might give it a go next week for OHP session, we shall see!
Well as my adductor was being a pain in the ass, I decided to switch out Deadlifts for Bench today.. Seems to be the only one that's actually lost strength out of the rest of them 
Tough times!
Bench Press – 24/02/13
50x10
70x5
100x5
102.5x5 x2
Paused Bench
90x5 x2
80x5 x4
Dips
BWx10 x3 – Tricep strength was non-existent after paused bench.
BOR
80x8 x2
70x10
Pull/Chin ups
Tough times!Bench Press – 24/02/13
50x10
70x5
100x5
102.5x5 x2
Paused Bench
90x5 x2
80x5 x4
Dips
BWx10 x3 – Tricep strength was non-existent after paused bench.
BOR
80x8 x2
70x10
Pull/Chin ups
Squat – 26/02/13
50x5
70x5
100x5
120x3
125x5 x2
127.5x5 x2
130x5 x2
Rollouts
Body Saws
Skipped DBSS as I was getting pain in the top of my right quad. Will probably throw them in on Deadlift day as long as they behave themselves!
Stretched Adductors and got another 'pop' in the same place, so dont know if im making it worse
. Although wpn't turn it in to a medical post!
50x5
70x5
100x5
120x3
125x5 x2
127.5x5 x2
130x5 x2
Rollouts
Body Saws
Skipped DBSS as I was getting pain in the top of my right quad. Will probably throw them in on Deadlift day as long as they behave themselves!
Stretched Adductors and got another 'pop' in the same place, so dont know if im making it worse
. Although wpn't turn it in to a medical post!
It's one of those weeks! Managed to scrape together a PB, but I hurt my left arm a few days ago and its acting up again today. Any kind of pulling action was a no-go
OHP – 28/02/13
35x8
50x3
60x1
70x1
80x1
85x1 – PB
75x3 x3
72.5x3 x2
DB Press
25x8 x3
Deload next week and then move on to triples, although I might keep shoulders on volume work and see how they respond.
OHP – 28/02/13
35x8
50x3
60x1
70x1
80x1
85x1 – PB
75x3 x3
72.5x3 x2
DB Press
25x8 x3
Deload next week and then move on to triples, although I might keep shoulders on volume work and see how they respond.
Deadlift – 02/03/13
100x5
120x3
140x3
160x3 x3
150x3
RDL
50x10
70x10
80x10
Roll-outs
Body Saws
Leg raises
All kinds of tightness today and just generally wasnt feeling it
100x5
120x3
140x3
160x3 x3
150x3
RDL
50x10
70x10
80x10
Roll-outs
Body Saws
Leg raises
All kinds of tightness today and just generally wasnt feeling it
Stepped in to an actual gym today! Although my bench was shockingly bad, couldn't keep the bar straight for some reason
Bench Press - 11/03/13
40x10
60x5
80x3
90x3
100x3 - Really struggled with this for some reason.
Paused Bench
95x3
90x3 x4
Dips
BW x10 x3
I did hit a few machines while there, but cannot remember the name of most of them! Went there with my nephew and his mate, so spent most of the time 'helping' them (leaving them in a pile on the floor at the end of it)
Bench Press - 11/03/13
40x10
60x5
80x3
90x3
100x3 - Really struggled with this for some reason.
Paused Bench
95x3
90x3 x4
Dips
BW x10 x3
I did hit a few machines while there, but cannot remember the name of most of them! Went there with my nephew and his mate, so spent most of the time 'helping' them (leaving them in a pile on the floor at the end of it
)
Seems fine, maybe I need to add in some mobility though. Just feels really unstable when I unrack the bar and bring it down.
I try and make sure everything is pinned back and tight as I need it to be, just my arms turn to spaghetti.
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Gym.. Day 2:
Woke up with arm DOMS.. WTH?! No curls were done, so probably off the seated row or whatever it was.
Deadlifts:
60x10
80x5
100x5
120x3
140x3
160x3
170x2 - Couldn't get the 3rd out.
160x3 x3
I think I might stick around the 160kg mark for the time being and try to focus on power from the floor, I seem to be lacking in the glute drive department when it gets to the knees.
RDL
60x10
80x10 x2
90x8 x2
Leg Press
200kg x10 x3
Not really any equipment to do core work, apart from Palloff press, so I did a few sets of that. They're using hex plates, so couldnt do any weighted rollouts either
Woke up with arm DOMS.. WTH?! No curls were done, so probably off the seated row or whatever it was.
Deadlifts:
60x10
80x5
100x5
120x3
140x3
160x3
170x2 - Couldn't get the 3rd out.
160x3 x3
I think I might stick around the 160kg mark for the time being and try to focus on power from the floor, I seem to be lacking in the glute drive department when it gets to the knees.
RDL
60x10
80x10 x2
90x8 x2
Leg Press
200kg x10 x3
Not really any equipment to do core work, apart from Palloff press, so I did a few sets of that. They're using hex plates, so couldnt do any weighted rollouts either
Man of Honour
If you want to practice speed off the floor, knock the weight down a little more still. Something you can rep 5-6 with confidence. Doing specific speed work - needs it's own session IMO - ice will probably have his say on it though. So you're going to be hitting half a dozen sets at least.
Speed is related to power - and they are synergistic to one another - get them working together you get strength. Strength = more weight, more weight = more power = infinite loop.
Speed is related to power - and they are synergistic to one another - get them working together you get strength. Strength = more weight, more weight = more power = infinite loop.