Deception's 'insert awesome reference here' log.

Nothing like waking up to full body DOMS, everything is just aching! Not that it stopped me from OHP today, gotta love shoulder day :D.

OHP – 22/02/13
25x10
50x5
60x3
70x1
72.5x5! Woohoo, finally got that 5th rep in! Rep PB :D
72.5x5 x2 ^^
70x5
65x5 x2
60x5 x2
50x8 x2

Single Arm DB Press
22.5x8 x2 – Shoulders were destroyed already

DB Row
42.5x10
42.5x8 x2

I think that's just over 4 tonne on just OHP :D. Seems to be coming along nicely, just hope it continues!
 
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Well as my adductor was being a pain in the ass, I decided to switch out Deadlifts for Bench today.. Seems to be the only one that's actually lost strength out of the rest of them :( Tough times!

Bench Press – 24/02/13
50x10
70x5
100x5
102.5x5 x2

Paused Bench
90x5 x2
80x5 x4

Dips
BWx10 x3 – Tricep strength was non-existent after paused bench.

BOR
80x8 x2
70x10

Pull/Chin ups
 
Squat – 26/02/13
50x5
70x5
100x5
120x3
125x5 x2
127.5x5 x2
130x5 x2

Rollouts
Body Saws


Skipped DBSS as I was getting pain in the top of my right quad. Will probably throw them in on Deadlift day as long as they behave themselves!

Stretched Adductors and got another 'pop' in the same place, so dont know if im making it worse :eek:. Although wpn't turn it in to a medical post!
 
It's one of those weeks! Managed to scrape together a PB, but I hurt my left arm a few days ago and its acting up again today. Any kind of pulling action was a no-go :(

OHP – 28/02/13
35x8
50x3
60x1
70x1
80x1
85x1 – PB
75x3 x3
72.5x3 x2

DB Press
25x8 x3

Deload next week and then move on to triples, although I might keep shoulders on volume work and see how they respond.
 
Deadlift – 02/03/13
100x5
120x3
140x3
160x3 x3
150x3

RDL
50x10
70x10
80x10

Roll-outs
Body Saws
Leg raises

All kinds of tightness today and just generally wasnt feeling it :(
 
Stepped in to an actual gym today! Although my bench was shockingly bad, couldn't keep the bar straight for some reason :(

Bench Press - 11/03/13
40x10
60x5
80x3
90x3
100x3 - Really struggled with this for some reason.

Paused Bench
95x3
90x3 x4

Dips
BW x10 x3

I did hit a few machines while there, but cannot remember the name of most of them! Went there with my nephew and his mate, so spent most of the time 'helping' them (leaving them in a pile on the floor at the end of it :D)
 
icecold said:
How is your shoulder mobility post op?
Click to expand...

Seems fine, maybe I need to add in some mobility though. Just feels really unstable when I unrack the bar and bring it down. :confused: I try and make sure everything is pinned back and tight as I need it to be, just my arms turn to spaghetti.
 
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Gym.. Day 2:

Woke up with arm DOMS.. WTH?! No curls were done, so probably off the seated row or whatever it was.

Deadlifts:
60x10
80x5
100x5
120x3
140x3
160x3
170x2 - Couldn't get the 3rd out.
160x3 x3

I think I might stick around the 160kg mark for the time being and try to focus on power from the floor, I seem to be lacking in the glute drive department when it gets to the knees.

RDL
60x10
80x10 x2
90x8 x2

Leg Press
200kg x10 x3

Not really any equipment to do core work, apart from Palloff press, so I did a few sets of that. They're using hex plates, so couldnt do any weighted rollouts either :(
 
Freefaller said:
If you want to practice speed off the floor, knock the weight down a little more still. Something you can rep 5-6 with confidence. Doing specific speed work - needs it's own session IMO - ice will probably have his say on it though. So you're going to be hitting half a dozen sets at least.

Speed is related to power - and they are synergistic to one another - get them working together you get strength. Strength = more weight, more weight = more power = infinite loop. :)
Click to expand...

Thanks FF, always open to suggestions :)
 
Well commercial gym week is over, back to progression!

Re-structured my plan a bit, so hoping to build up to some new rep PB's in the next few weeks:

Bench wasn't too bad, did feel heavy though. Last few weeks back after Op and I didn't seem as stable under the bar, so hoping it will fix itself over time.

Bench – 17/03/13
50x10
70x5
90x5 x5

Paused Bench
80x5 x4

Dips
BWx10 x2
BW+5kg x8

CGBP – Triceps are burning at this point!
70x8 x2 – Dat pump!

BOR
70x10
80x8
80x6

NG Pull ups
BWx8 x2
 
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Squats today after a week of no rack at the gym! Felt tight, but managed to grind a few sets.


Squats – 19/03/13
50x5
70x5
100x5
110x3
120x1
125x5 x5

BGSS
45x8 x3

X-Band walks
Roll outs
Body Saws

Bring on the DOMS :D
 
Hardly any DOMS today, which is surprising.. Dat OAKG!

OHP – 20/03/13
50x6
60x5
70x5 x5 – Last set was a grind, but got it!

Drop sets because I love shoulder day (Shoulder monkey?!).
60x8 x4

Single Arm DB Press
22.5x8
25x8
27.5x8

NG Pull ups
BWx8 x3

DB Rows
42.5x8 x3

Here is a vid of my 4th set on OHP. Seem to be still going strong, apart from the struggle on the last rep.

Still got a weird strain on my left elbow, seems to come on whenever it gets stretched (pull ups for instance) and just aches for a few days.
 
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mrthingyx said:
Odd, isn't it? :confused: Not complaining, however! :D

Your OHP is just a thing to behold! :)
Click to expand...

Very odd indeed.. I'm normally crippled all week after my Squat session (Those DBSS just destroy me), but woke up fine this morning. Only 3 days in too, with 14g a night.. Not exactly 170mg per KG, but it seems to be working anyway :D.

I always enjoy shoulder day as its probably the only lift that goes well :p. Deadlifts next!
 
Freefaller said:
You still make it look too easy. Although I'm catching you up, I'm miles behind being able to make it look that easy. If my left shoulder wasn't ****ed I'd probably give you a run for your money.

Great lifting. :)
Click to expand...

I always check your log on OHP day too :p I need to stop messing around and get my ass in to gear!

Im hoping for 90kg by summer.. Only 5kg off, but shoulders are a ****** to train.
 
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