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.
Click to expand...

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).
 
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.
 
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.
Click to expand...

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 :)
 
Last edited:
Deception said:
Hah thanks, but I just realised I put 107x5 instead of 107.5.. Now it doesnt look as good :p

I bet you'd be able to set a new bench PB now too going on how your other lifts have improved.
Click to expand...

Really struggled with 82.5kg for sets 5 so I need to get it back on track, I may change up the training in new year, we shall see.
 
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
 
You must log in or register to reply here.
Back
Top Bottom