Deception's 'insert awesome reference here' log.

Decided against Squats and bench this week, maybe next week. So looks like ill be doing OHP and Deadlifts all week!

Deadlift – 06/02/13
50x5
70x5
100x3
120x3
130x3
140x5
135x5
130x5
120x5x2 – Worked on form a bit more

RDL
50x10
70x10
80x10

BGSS
35kg x10 x3 – Pure torture!

X-Band walks
Leg raises
Body Saw
 
OHP – 08/02/13
50x8
60x5 x3
65x5
67.5x5 x2
67.5x3f – lost momentum

DB Press
22.5x8 x2
25x8

BOR
60x8
65x10
70x10

DB Row
37.5x10 x3

OHP sets might not of been heavy, but I made sure I did enough of them! Form feels a bit off, but that will get fixed eventually :)
 
Syla5 said:
brb just off to have surgery and then come back as strong as ever!!! /jelly :D

nice work dude, bet you cant wait to get back to full full training
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haha thanks :) I just hope it doesn't take too long to get my strength back in my lifts. Took me long enough to break through my wall on OHP last time, don't need it this time too!

MoNkeE said:
Awesome mate, are you not lifting again a tad soon?
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Most of it has healed already, only a small bit to go. Not doing Bench or Squats yet as they have a tendency to stretch my chest, so stuck to OHP and Deadlifts this week.

Delvis said:
OHP...........Not heavy.

I will find you, and then I will kill you
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Reminded me of the line from Taken :D
 
Well core and back got destroyed today! Deadlift's dont feel quite right yet, but will keep at it.

2” Deficit Deadlifts
50x10
100x5
120x6
130x5
140x5
150x3 – Switched to normal Deadlift here.. Not quite for the strength for 5 reps yet!
130x5 x2

RDL
70x8 x2
100x8

Pull ups
BB Rollouts
Body Saw
Leg raises

Might chance Squats and Bench this week too; watch this space!
 
Today was my first bench day in a month, so wanted to test the waters.

Bench – 12/02/13
70x5
80x5
85x5
90x5 x2
95x5
97.5x4
60x10 x2

BOR
70x10
70x8 x2

Dips
BWx10
BWx8 x2

Not exactly as bad as I thought, but I've got some work to do!

Oh and getting on and off the bench while having epic core doms is complete agony! :o
 
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First time back to Squats and I've noticed a bit of stiffness in places. Hopefully wont take too long to get back to normal :D

Squats – 14/02/13
70x5 x2
100x5 x3 – Getting used to the movement, also have a bit of bumtuck that needs fixing.
110x5 x2

BSS
35x10 x2

Xband walks


On a weird note, when I was stretching my abductors, I felt a weird pop where I normally get pain and the pain went :confused:. So, will be keeping an eye on that.
 
Shoulders and chest weren't too bad, just need to stretch them more and should be fine. Thankfully chest is all healed now, so thats one good sign :)
 
Well you're at an advantage so far as my lifts arent back to full yet.. Always nice to have some competition, although im a fatty compared to you :p

Your bench is a weird one as you've got impressive dipping strength, yet I struggle with BW at the moment!
 
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icecold said:
I've never found I got any carry over from dips to bench. I think I worked them up to 5x60kg but by bench didn't move at all! Only started doing them again for sickening hypertrophy.

Looks like you haven't lost too much strength, AND you've looked after your recovery nicely :cool:

Are you doing deficit BSS? Vastly superior to the regular kind.
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Thanks Ice, yea, its coming along nicely, just need to get my strength back up to how it was pre-op and hit some new PB's :D.

I don't think I have anything I can elevate my other leg in terms of doing Deficit BSS, I will have to look at getting a small aerobic platform or something that will do it.
 
Shoulders today!

OHP – 15/02/13
25x10
50x5
70x5 x2
65x5 x2
60x5 x2
50x10
50x8

DB Press
22.5x8 x2 – Didn’t have the strength to get a 3rd set

DB Row
42.5x8 x 3

The pump after doing OHP was immense and then I struggled to get the DB press going..
 
Can hardly keep arms raised now after that session. Felt good through-out and hopefully a sign of more to come! I do love volume work on shoulders and dat pump afterwards :D
 
Not a bad for you Deadlifts, managed to get a Rep PB too! :). Adductor is still a little sore and felt painful if I tried any kind of wide stance, so squats will be interesting if it hasnt healed.

Deadlift – 17/02/13
50x10
100x5
120x3
140x3
150x5 x2 – Uh.. Rep PB’s? o.O
140x5 x2
120x5 x2

RDL
70x10
80x10
90x10

Leg raises
Body Saws
Rollouts
 
Bench – 19/02/13
50x10
70x5
90x1
100x5 – finally, triple digits again! Felt tough though.
100x4
90x5 x4
70x10

Dips
BWx10
+5kg x10
+5kg x8

BOR
75x8 – Can feel my adductor stretching and it wasn’t a nice feeling..
75x8 x2 – Was fine this time.

Decided to stick a ball in to my scapula as I seemed to have pinched a nerve during my 2nd set of 100, and well.. that was a bad idea! Felt like ******* torture!
Looks like that 'popping' sound I had in my adductor and the pain going was short lived as it hurts even more now when trying to stretch.. Squats will be an interesting day!
 
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Squats – 21/02/13
50x5
70x5
100x5
110x5
120x5
130x5 – Rep PB
135x5 – Another one? WTH!
120x5 x2

BSS
42.5x8 x3

X-Band walks
Body Saw
Rollouts

All I can say is, I'm starting to enjoy not being on a cut!
 
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