Deception's 'insert awesome reference here' log.

Bench 11/11/12

50x5
70x5
90x2
100x1
107.5x3 x3
105x2.5 – They don’t call it the sticking point for nothing!
102.5x3 x2

CGBP
70x8 x3
75x8

BOR
75x8 x2
77.5x8

Dips
BWx8 x3 - No actual pain this time, so will probably add them in, but keep an eye on them :)

I did notice on playback of my bench, that my left arm was dropping slightly slower than my right when I brought it to my chest, so was a lot harder to get up. Still, strength is slowly increasing, but not far from my 1RM, so hopefully can break through that too :D
 
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Squats – 12/11/12

70x5
100x3
110x3
127.5x3 x6 – Pretty happy with this!

BG Split Squats
30x8 x3

X-Band walks
Weighted ab rollouts
Leg raises

Squats started off a bit ropey (left knee was caving), but once I adjust stance, it felt a lot better.
 
Syla5 said:
nice work deception your making some really good progress :)
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Thanks, it took damned long enough! Oh and I feel the same as you with Deadlifts too :p

icecold said:
What does your mesocycle structure look like, and how many weeks do you plan to do on 5 and 3 reps?
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It's a month on each at the moment (emailed you my sheet awhile back, but have adjusted numbers since). My last week of 3's is pretty damned close if not the same as my 1RM, so I will be impressed if I could rep them :eek: Im in to my 2nd week of 3's at the moment. Dont know what to do after, so will probably need your guidance :)
 
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icecold said:
Back to more reps afterwards :)

Also you'll learn how far you can push progression with the triples. For example, you might only want two sessions with one below and one above your PB. In terms of weekly rep progressions for that, something like this would work:
6-6-5-5-3-3
So you'd be spending most of your time in rep ranges that build muscle. Totally depends on what you want/need from your training.
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moar powah!:D. I'm short and stocky as it is, so want to get stronger :). Will probably email you at some point if thats ok?
 
OHP – 14/11/12
50x3
60x1
70x1
75x3 x3
75x2.5 – Next time!
75x3 – This time! ;)
75x2.5 – Game Over!

Whole workout was a struggle, but I wasn’t giving up so easily! So happy with how OHP is coming along now.

Single arm DB Press
25x8 x3

Kroc Rows
45x20 x3

Didn't quite get 6 full sets of OHP, but happy with the fact that I managed 75kg! I did try and get a video, just to make sure I was leaning too far back, but cant see exactly due to damned t-shirt.

 
Deadlift - 15/11/12
70x5
100x3
120x3
140x3
155x3 x3
155x2.5
155x3

Thats all I managed to do before running out of time. Might do some RDL and core work later.. Bad day today for Deadlifts, dont know what happened but none of it felt right and going on the playback, it turned in to a SLDL because of the way I brought it back down. Don't know why, but they felt better when I was doing them with a 2" deficit :o
 
Bench – 18/11/12
70x5
90x3
100x3
110x1
107.5x2
100x3
102.5x3 x2

BOR
70x8
80x8 x2

Bench Press was terrible today. Seemed like too much pressure on my shoulders trying to do any pushing movement (even dips didn’t feel healthy on my shoulders). I guess they haven’t recovered from the bashing they took on OHP day (which was a good day!)

Ice, if you’re reading this, I may drop you an email if that’s ok ;)
 
Squats - 19/11/12
50x5
100x3
120x1
130x3 x4
120x3

BG Split Squats
30x8
25x10 x2

X-Band Walks

Leg raises
Weighed Ab-Rollouts

Body is aching, so tempted to go light this week and recover.
 
Well decided against resting this week; Going to do it next week while I structure routine change (With the help of Ice if he doesnt mind :p)

OHP – 21/11/12
50x3
60x2
70x1
77.5 x3 x2 – Did it! Even if it was only 2 sets, it’s still a rep PB :D
77.5x1f
72.5x3 – Went up fast
77.5x3 Don’t know what happened here, I thought I was fatigued from the 1 rep I did.. Guess not :o
72.5x3 x2

Single arm DB Press
30x6 – Don’t know what was going through my mind when I thought to try these! Very Slooooow going up!
27.5x8/7 – Left gave in on last rep
25x8

Kroc Rows
45x25, 20, 20

Only 2.5kg off my 1RM (so close! :p). Pretty happy with how shoulders are coming along at the moment.
 
Freefaller said:
Nice pressing. I'll give you my ****ed shoulders if you want? :D
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My ****** up back for your ****** up shoulders? :D

Delvis said:
Hmm....I tend to keep my elbow 'in' more....Should I be keeping them out?

Looking smexy Deception
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Thanks Delvis. I've found a perfect way for me to Press now, so was wanting to make sure I wasnt cheating by leaning too far back :). Although you cant see too much due to the T-Shirt!
 
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Well today WAS Deadlift day.. Not anymore; I think I've Delvis'd my back :( Ended up doing core work and hitting my hammies and glutes for today. Deload next week, so will see how it comes back after.
 
Steedie said:
o4mB2.gif



Delvis
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I wondered how long it would be til you popped up :p. Want to come massage it for me? ;)
 
Delvis said:
Dang.

Look at sticking a ball in your glute at random angles on a wall or something, sometimes helps me.
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I normally foam roll it everyday anyhow, as well as everything else (Probably do more mobility exercises than actual weight ones :D). I always seem to have issues with my left side, be it my back or adductor lol.. Fun fun! :eek:

Not giving up though, lifts are coming along nicely at the moment!
 
Deloading on weights this week, but going to use the extra time to add in some add in lots of core work for when I hit it hard next week and some complexes for cardio. Just need to pick up some furniture sliders for body saw and I think that will be enough be in pain most of the week :D


Bench - 25/11/12
70x10 x3

BOR
50x10 x3

Barbell ab rollouts
Leg raises
Prone Bridges

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Squat - 26/11/12
70x10 x3

BG Split Squats
22.5x10 x3

Calf Raises
70x20 x3

Barbell ab rollouts
Leg raises
Prone Bridges
 
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Delvis said:
I need to get some furniture sliders too :p

Have you tried Pallof presses before?
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I've gave them a go with a band before (dont have a cable machine at home). Was thinking of something like offset db walks too.

Syla5 said:
thats some insane deloaded BSS' going on there deception nice work!

i am going to be making more time for core work in my next HST cycle as it has been lacking this time around :(
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They didnt really bother me after doing light squats and balance doesnt seem to be an issue anymore thankfully :D.

I've been neglecting them abit, so decided to smash them this week and as due to deload, my weight session is finished pretty fast. So, have a lot more time for them.
 
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