Deception's 'insert awesome reference here' log.

Bench – 22/03/13
60x10
80x5
95x5
97.5x5 x4 – Got some pain in my left elbow every time I unracked the bar.. 

Dips
BWx10 x3

BOR
80x8 x3

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Deadlifts - 24/03/13
50x10
100x5
120x5
140x3
150x5 x5

RDL
100x8 x3

Leg raises
Roll outs
Body Saw

Gonna lay off of Bench next week as my elbow is becoming a pain at the moment. Gonna do some mobility and ram a ball in and hopefully it will heal over time.

Deadlifts weren't too bad, just need to remember using torque when resetting etc.
 
Didn't get all the bits I wanted to do today as I wanted to play around with Push Press after OHP.

OHP – 26/03/13
35x10
50x5
60x6
72.5x5 – these felt tough to say it’s only a 2.5kg increase over last week..
72.5x5
72.5x3F – Did 1st rep and head went fuzzy, bar ended up going forward instead of back.
72.5x5 x2 – Got it this time

Not exactly 5 complete sets, but it’ll do :D. Not looking forward to next week.. Doubt I’ll be able to do 75x5!


Push Press – Kept these just above working weight as I didn’t want check in to snap city if I got it wrong.
80x3 – Need dat hip drive!
85x2F
80x3 x2 - Got a bit easier as I got used to the movement.
82.5x3

Missing a bit of flexibility to get in to a good start position, so will sort that over the week.

NG Pull ups
BWx10 x3


Need to structure my OHP day, so I can get more PP in as it will probably help in the long run once I can get the movement pattern down.
 
2.5kg is not a small increment when pushing OHP! Awesome work! :D

I've put together a very basic guide to hip drive, and will be (eventually!) updating it with hip drive for jerks.

With PP, do you have any jerk blocks at all? They make overhead work A LOT easier, for obvious reasons. :D

My coach makes me do them from behind the head, effectively taking my shoulders out the equation entirely, which is thoroughly miserable. Front rack PP would be fun, however.
 
i am pleased OHP isnt part of powerlifting in a competetive sense!! no chance of staying close to your numbers haha nice work
 
Syla5 said:
i am pleased OHP isnt part of powerlifting in a competetive sense!! no chance of staying close to your numbers haha nice work
Click to expand...

The "press" was taken out of the Olympic weightlifting competition because it was too difficult to judge 'correct' form...

I suppose the only equivalent of this is the Strongman lifts (log/axle work)...
 
mrthingyx said:
2.5kg is not a small increment when pushing OHP! Awesome work! :D

I've put together a very basic guide to hip drive, and will be (eventually!) updating it with hip drive for jerks.

With PP, do you have any jerk blocks at all? They make overhead work A LOT easier, for obvious reasons. :D

My coach makes me do them from behind the head, effectively taking my shoulders out the equation entirely, which is thoroughly miserable. Front rack PP would be fun, however.
Click to expand...

No Jerk blocks, one of the misfortunes of working out at home; Hardly any equipment!

I just took it from the rack position and PP'd from there. I was just missing flexibility to get in a decent position to rest the bar on my from delts/ chest.

I will read your guide and look forward to the jerk addition ;) Really enjoyed them and would be nice to get the numbers up :D
 
Squats – 28/03/13
80x5
100x5
110x3
120x2
130x5 x4
130x3f – Chest dropped and couldn’t recover.

BSS
45x8
45x10
50x8

X-band walks – Legs are now jelly and walking is interesting!
Leg raises
 
Don't even think OAKG could save me from the crippling DOMS today! Oh man, those BSS really did a number :D.

Tried bench today and it my elbow started off fine, but after 1 set, it was starting to ache for several hours after. Looks like im off bench for awhile, might see if DB bench irritates it too just so im not completely neglecting the workout. Either that or moar pressing! :p

Dem gainz bros :(
 
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Warmed up with some shoulder external rotation mobility to help with front rack position etc.

OHP – 31/03/13
35x10
50x5
60x5
70x3
75x5 – FU!!! PB!
75x5 – WTH?! Changed to staggered stance and seems so much more stable :D
75x5
77.5x4 – ok a bit too optimistic after 3 sets. Next time!

Dips
BWx10
BWx12
BW+10kg x10

Single arm DB Press
25x10 x3

NG Pull ups
BWx10 x3

DB Row
45x10 x3

Overall, happy with how today went. I did attempt some Push Press after OHP, but there was nothing left in my shoulders to press with.
 
Deadlifts - 01/04/13
60x10
100x5
120x5
140x3
155x5 x3 - Was really struggling to bring the hamstrings in to this :(

RDL
100x8 x2
80x10

Leg Press
200x10
230x10
250x10

Hamstring curls
65x10 x3

Really need to look at Deadlifts as I'm struggling to feel my hamstrings come in to play. Maybe im not sticking my ass far enough back :confused:
 
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