Deception's 'insert awesome reference here' log.

Freefaller said:
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. :)
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Thanks FF, always open to suggestions :)
 
Well commercial gym week is over, back to progression!

Re-structured my plan a bit, so hoping to build up to some new rep PB's in the next few weeks:

Bench wasn't too bad, did feel heavy though. Last few weeks back after Op and I didn't seem as stable under the bar, so hoping it will fix itself over time.

Bench – 17/03/13
50x10
70x5
90x5 x5

Paused Bench
80x5 x4

Dips
BWx10 x2
BW+5kg x8

CGBP – Triceps are burning at this point!
70x8 x2 – Dat pump!

BOR
70x10
80x8
80x6

NG Pull ups
BWx8 x2
 
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Squats today after a week of no rack at the gym! Felt tight, but managed to grind a few sets.


Squats – 19/03/13
50x5
70x5
100x5
110x3
120x1
125x5 x5

BGSS
45x8 x3

X-Band walks
Roll outs
Body Saws

Bring on the DOMS :D
 
Hardly any DOMS today, which is surprising.. Dat OAKG!

OHP – 20/03/13
50x6
60x5
70x5 x5 – Last set was a grind, but got it!

Drop sets because I love shoulder day (Shoulder monkey?!).
60x8 x4

Single Arm DB Press
22.5x8
25x8
27.5x8

NG Pull ups
BWx8 x3

DB Rows
42.5x8 x3

Here is a vid of my 4th set on OHP. Seem to be still going strong, apart from the struggle on the last rep.

Still got a weird strain on my left elbow, seems to come on whenever it gets stretched (pull ups for instance) and just aches for a few days.
 
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mrthingyx said:
Odd, isn't it? :confused: Not complaining, however! :D

Your OHP is just a thing to behold! :)
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Very odd indeed.. I'm normally crippled all week after my Squat session (Those DBSS just destroy me), but woke up fine this morning. Only 3 days in too, with 14g a night.. Not exactly 170mg per KG, but it seems to be working anyway :D.

I always enjoy shoulder day as its probably the only lift that goes well :p. Deadlifts next!
 
You still make it look too easy. Although I'm catching you up, I'm miles behind being able to make it look that easy. If my left shoulder wasn't ****ed I'd probably give you a run for your money.

Great lifting. :)
 
Freefaller said:
You still make it look too easy. Although I'm catching you up, I'm miles behind being able to make it look that easy. If my left shoulder wasn't ****ed I'd probably give you a run for your money.

Great lifting. :)
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I always check your log on OHP day too :p I need to stop messing around and get my ass in to gear!

Im hoping for 90kg by summer.. Only 5kg off, but shoulders are a ****** to train.
 
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