Deception's 'insert awesome reference here' log.

Decided to not to start too high on Deadlifts, just in case. They seemed to go fine, so will up the weight on the next one :)

2” Deficit Deadlifts (Beltless) – 06/12/12
50x5
80x3
100x3
135x5 x4

RDL
100x8
105x8 x2

BOR
70x3 - wtf, upper back feels destroyed from Deadlifts :eek:
60x8 x2
50x10

Body Saw
BB Rollouts
Leg raises
 
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Squats – 09/12/12
70x3
100x3
110x3
125x5 – Rep PB
125x5 – Almost killed me; Thought I was going to pass out towards the end
125x3f – Thank **** for the catchers, got in the hole and felt light headed; Ended up racking.
115x5 x2

BG Split Squats
35x10 x3

Body Saw
Roll-outs
X-Band walks

Tough session today; Head just wasn't with it and kept going light headed. I hit my target weight, so im happy :)
 
Nice squatting mate.

I find that my ability to volume on paused bench is really low. The difference between pause and touch and go for 1rm is maybe 5-7.5kg, but for 5 reps it's more like double that!
 
Delvis said:
Nice effort mate :)

Not sure what im doing for squats tomorrow, depth wasnt amazing prior so may work on that...
Click to expand...

Thanks :)

I was fried after all that. would have been nice if I got the 3rd set, but can't win em all. How you planning to tackle your depth issue? Moving on to triples next week before maxes.
 
Bench – 10/12/12
50x5
70x3
100x1
105x5 – Rep PB and decided to switch to paused
90x4 x2
92.5x4

Dips
+5kgx8 x2
+7.5kgx8
+10kgx10 x2

BOR
70x10
75x8 x2

Might stick to what I did above and hit my rep target and then switch to paused benching. Any input? :)
 
Deception said:
Thanks :)

I was fried after all that. would have been nice if I got the 3rd set, but can't win em all. How you planning to tackle your depth issue? Moving on to triples next week before maxes.
Click to expand...

Well, I'll just be making sure I hit depth properly and naturally demolish my hamstrings as much as possible :p Weight will take a hit, but it's got to be done...I am seeing some nice growth in my legs currently, so I'm inclined whether or not to tamper with the routine just yet.
 
Delvis said:
Well, I'll just be making sure I hit depth properly and naturally demolish my hamstrings as much as possible :p Weight will take a hit, but it's got to be done...I am seeing some nice growth in my legs currently, so I'm inclined whether or not to tamper with the routine just yet.
Click to expand...

What you doing for mobility on your hips etc? So, you got a weight plan for today or just going to see how it feels?
 
Deception said:
What you doing for mobility on your hips etc? So, you got a weight plan for today or just going to see how it feels?
Click to expand...

not sure really, I lay on my back and pull my knee over while my foot rests on the other knee (following? :p) so it stretches my hip. I do x-band walks to warm things up as well. Sometimes squat down with my arms pushing my knees out uberwide to floss things a bit.

Weight wise, 95kg was pretty hard last week, and I'm pretty sure depth suffered a little. I'll probably try 97.5 for the first set then go up to 100kg on the next.
 
Deception said:
Bench – 10/12/12
50x5
70x3
100x1
105x5 – Rep PB and decided to switch to paused
90x4 x2
92.5x4

Dips
+5kgx8 x2
+7.5kgx8
+10kgx10 x2

BOR
70x10
75x8 x2

Might stick to what I did above and hit my rep target and then switch to paused benching. Any input? :)
Click to expand...

If you want to get good at paused bench, do that, if not then continue as normal.
 
LiE said:
If you want to get good at paused bench, do that, if not then continue as normal.
Click to expand...

Paused bench was added as a way to help getting past the sticking point, getting the bar off my chest (was speaking to Ice about it). So yea, I will probably stick to doing my target rep for a set and then switch to paused while I've still got fuel in the tank and slowly get that up too.

Hopefully it will pay off in the long run :)
 
OHP – 12/12/12
25x5
50x5
60x3
72.5x4 x2 – Just can’t budge it after the 4th!
70x5
70x4
60x7 – Shoulders are destroyed

Single arm DB Press
22.5x8 x3 – Felt so weak after OHP

DB Row
32.5x8
35x8 x2

Didn't manage to hit my target reps, but not a bad attempt. Gives me something to work on.
 
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