Deception's 'insert awesome reference here' log.

icecold said:
Hah thanks :D

Neutral grip seems a lot harder at first. I might programme it in and see how it goes.
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Sounds interesting, keep me updated! Do you think above assistance work is enough for the shoulder day? Really want to break my PB by end of the month :D and make sure I've got sticking and weak points covered (much like with the bench we spoke about).
 
Freefaller said:
Jealous of your shoulder ability :( Ah well, I'll just have to keep getting better at all my other lifts ;)

A good warm up for stability and core before a squat session other than all the psoas stretches, hip stretches, foam rolling, xband walks, hip circles, etc... I enjoy doing over head squats with just the bar - it really forces you to get your core strong, and activate the right muscles too - I find it helps to "open up" my hips better - and forces the body and back to be in the right position - else you just cannot finish the squat - it makes you go deep too.
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You're jealous of my shoulder lifts and I'm jealous of ALL yours :p

Was that other post meant for me? Thanks anyway :D
 
Ankle is still messed up from last week, so swapped out squats for Bench today. Hopefully it heals soon or its going to become national bench and OHP week!

Bench – 16/12/12
50x5
70x5
100x1
107.5x3 x3
95x3 x3 – Paused

Dips
+10kgx8 x3

BB Rows
75x8 x3

Starting to feel the effects of low cals too, but I've dropped 4kg so far :)
 
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Deadlift – 17/12/12
75x5
100x3
120x3
140x1
150x3 x3
140x3 x2

RDL
100x7
105x8
105x7

Body Saw
25,25,15

Leg raises
15x3

Deadlift is probably one of the exercises I'd probably do with some fuel in the tank. Also need to keep working on the ankle mobility too. Screwing my feet in to the ground really worked well, but just fatigue too fast :(
 
OHP – 19/12/12
25x5
50x3
70x1
85xf x2 – Probably should have gone for 82.5 instead. Got it half way and just couldn’t get it past that point both times.
75x3
75x2 – Shoulders feel fatigued
70x3 x2 - widened my grip.
72.5x3 x2

May do some more tests with widened grip a bit more as it felt more stable (original grip felt like weight was shifting from one side of my palm to the other and it made it harder).


Single arm DB Press
30x7
25x8 x2

DB Row
35x10 x3

Hoping to set some PB’s before op, so got 3 weeks to pull my finger out. One good note is that my weight is steadily decreasing (under 88kg now!), although that will probably change next week.. nom nom!
 
Squats – 20/12/12
80x5
100x3
120x1
140x1
150x1 – PB and damn it was hard!
130x3 x2
132.5x3

BG Split Squats
27.5x10 x3 – Lied motionless on the floor for several minutes after these.

X-band walks
Body Saw
BB Rollouts
 
Thanks a lot everyone :D. Still got an issue with the knee's, but after the PB I did a few abductor stretches and it helped with the other sets.

Now on to Bench and Deadlift and hopefully OHP once I hit it again!
 
Bench 23/12/12
50x10
70x5
90x3
110x2 x3
105x3 x2

Paused Bench
90x3 x2
95x3

Dips
BWx10
+10kgx8 x2

Not quite triples on the 110, but it was better than the singles I could only do before :).
 
Syla5 said:
Nice work on the bench, I must say it has come along really nicely for you!

I am hoping to bring my bench up to speed while still pushing forward with my deadlifts.

My squats I want to really nail the form as I realise although it's not bad I still need improve the overall balance and explosiveness.

Just gotta hope that this issue I picked up turns out to be minor and fixable.

Sorry bit of a me ramble there lol.

When is your surgery due? And how long do you expect to be out of serious training for (I need some catch up time lol)
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No worries, ramble on!

Surgery date is the 10th of Jan and I'll probably be out of action for around 8 weeks depending on healing; Plenty of time to leave me in your dust :D

Your Deadlift form is great, I still feel like im missing something with mine, but will keep working on it, like with Squats.

I'll probably come back and your Bench will be as badass as your other lifts!
 
Syla5 said:
We shall see,y friend. I defiantly hope all goes well.

Will you be able to do any lower odd work at all? Or is it a case of 8 weeks off all together?
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Don't think I can get away with anything, probably got to have arm in a sling too, to avoid stretching and tearing the stitches out again :(.

Hopefully your appointment goes well and it was just do with the tight belt and thats it.

You'll probably make some great gains on the new routine too, looks like a solid programme :)
 
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Legs were still destroyed from Thursday! Recovery has probably slowed due to the cut, so basically did wide stance Squats today, really focusing on keeping knee's out and exploding out the hole.

Weight is down to 87.5 at the moment; Slowly losing it!
 
OHP – 26/12/12
50x5
70x1
80x2 – Well that’s one target hit!
70x5 x2
70x4
65x5 x3

Single arm DB Press
22.5x10 x2– 25’s felt like they were going nowhere
22.5x8

DB Row
35x10 x3

Shoulders feel pumped and dead at the same time.. Volume ftw! :D Might actually stick to volume for shoulders as that's how I managed to break through my last barrier when I stalled.
 
Doing Deadlifts tomorrow instead of today; Going to tag along with my nephew to the gym again. Hopefully its national bench day and they leave the rack area free.
 
Gym was pretty empty this morning apart from odd people doing some weird core work.

Deadlift - 28/12/12
70x5
100x3
120x3
150x1
180x1 - PB
190xf
180x1
150x3 - This is when I realised I had 180 on the bar.
140x3

At the time I thought 180 was 160 and 190 was 170. Was aiming for 170 PB and then wondered why it wasn't budging and then looked at the plates.. Maths fail! :o

RDL
100x8 - Hammies were destroyed from Deadlifts
90x8 x2

Hit the hamstring curl machine and a few others after, but still got core to do later, which ill do at home.
 
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