Deception's 'insert awesome reference here' log.

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!
 
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.
 
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!
 
Do it at home in front of the tv - it's often tightness in the tendons that get aggravated by repeated movement as the tendons "hook" onto muscle fibres and other bits of flesh within the tendon canal. That impinges on movement, causing inflammation, which in turn leads to pain, which leads to compensation on form, which doesn't help as you're still using the tendon anyway.
 
Freefaller said:
Do it at home in front of the tv - it's often tightness in the tendons that get aggravated by repeated movement as the tendons "hook" onto muscle fibres and other bits of flesh within the tendon canal. That impinges on movement, causing inflammation, which in turn leads to pain, which leads to compensation on form, which doesn't help as you're still using the tendon anyway.
Click to expand...

Great, thanks a lot FF :)
 
crappy session, got plagued with elbow aids and feels like I've been kicked in the ribs :(

Squats
60x10
80x5
100x5
110x3
120x3
130x3
130x2f - Struck by elbow aids in the hole.. Abort!
120x3

HB Squats
60x10
80x10 x2

Horizontal Leg Press
79x10
96x10
106x10 x2
 
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