Deception's 'insert awesome reference here' log.

Bench – 22/03/13
60x10
80x5
95x5
97.5x5 x4 – Got some pain in my left elbow every time I unracked the bar.. 

Dips
BWx10 x3

BOR
80x8 x3

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Deadlifts - 24/03/13
50x10
100x5
120x5
140x3
150x5 x5

RDL
100x8 x3

Leg raises
Roll outs
Body Saw

Gonna lay off of Bench next week as my elbow is becoming a pain at the moment. Gonna do some mobility and ram a ball in and hopefully it will heal over time.

Deadlifts weren't too bad, just need to remember using torque when resetting etc.
 
Didn't get all the bits I wanted to do today as I wanted to play around with Push Press after OHP.

OHP – 26/03/13
35x10
50x5
60x6
72.5x5 – these felt tough to say it’s only a 2.5kg increase over last week..
72.5x5
72.5x3F – Did 1st rep and head went fuzzy, bar ended up going forward instead of back.
72.5x5 x2 – Got it this time

Not exactly 5 complete sets, but it’ll do :D. Not looking forward to next week.. Doubt I’ll be able to do 75x5!


Push Press – Kept these just above working weight as I didn’t want check in to snap city if I got it wrong.
80x3 – Need dat hip drive!
85x2F
80x3 x2 - Got a bit easier as I got used to the movement.
82.5x3

Missing a bit of flexibility to get in to a good start position, so will sort that over the week.

NG Pull ups
BWx10 x3


Need to structure my OHP day, so I can get more PP in as it will probably help in the long run once I can get the movement pattern down.
 
mrthingyx said:
2.5kg is not a small increment when pushing OHP! Awesome work! :D

I've put together a very basic guide to hip drive, and will be (eventually!) updating it with hip drive for jerks.

With PP, do you have any jerk blocks at all? They make overhead work A LOT easier, for obvious reasons. :D

My coach makes me do them from behind the head, effectively taking my shoulders out the equation entirely, which is thoroughly miserable. Front rack PP would be fun, however.
Click to expand...

No Jerk blocks, one of the misfortunes of working out at home; Hardly any equipment!

I just took it from the rack position and PP'd from there. I was just missing flexibility to get in a decent position to rest the bar on my from delts/ chest.

I will read your guide and look forward to the jerk addition ;) Really enjoyed them and would be nice to get the numbers up :D
 
Squats – 28/03/13
80x5
100x5
110x3
120x2
130x5 x4
130x3f – Chest dropped and couldn’t recover.

BSS
45x8
45x10
50x8

X-band walks – Legs are now jelly and walking is interesting!
Leg raises
 
Don't even think OAKG could save me from the crippling DOMS today! Oh man, those BSS really did a number :D.

Tried bench today and it my elbow started off fine, but after 1 set, it was starting to ache for several hours after. Looks like im off bench for awhile, might see if DB bench irritates it too just so im not completely neglecting the workout. Either that or moar pressing! :p

Dem gainz bros :(
 
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Warmed up with some shoulder external rotation mobility to help with front rack position etc.

OHP – 31/03/13
35x10
50x5
60x5
70x3
75x5 – FU!!! PB!
75x5 – WTH?! Changed to staggered stance and seems so much more stable :D
75x5
77.5x4 – ok a bit too optimistic after 3 sets. Next time!

Dips
BWx10
BWx12
BW+10kg x10

Single arm DB Press
25x10 x3

NG Pull ups
BWx10 x3

DB Row
45x10 x3

Overall, happy with how today went. I did attempt some Push Press after OHP, but there was nothing left in my shoulders to press with.
 
Deadlifts - 01/04/13
60x10
100x5
120x5
140x3
155x5 x3 - Was really struggling to bring the hamstrings in to this :(

RDL
100x8 x2
80x10

Leg Press
200x10
230x10
250x10

Hamstring curls
65x10 x3

Really need to look at Deadlifts as I'm struggling to feel my hamstrings come in to play. Maybe im not sticking my ass far enough back :confused:
 
Syla5 said:
Strong deads mate. I am having the same issue with my deads, Friday was a little breakthrough but not entirely sure what I did haha. Needless to say hamstring doms have been rife this weekend
Click to expand...

hah, let me know once you figure it out. Will have to play around as towards the end of the sets, it felt like all I was using was my back and legs were non existent :o
 
Ok, I thought it was about time to start this back up again!

Had a new addition to the family, so that has been taking up my time, but managed to acquire my gym mornings back over the last week.

Bench - 18-06-13
50x10
70x5
90x5
100x5
105x5
107.5x5
110x3 - Decided to test the waters, to see what I was lacking.
115x2 - Same here too, pretty pleased as it is 5kg off my 1rm.

Paused Bench
80x5
85x5
87x5x4

CGBP
50x12
60x10
60x12

BOR
65x15
70x10
80x10

NG Pull ups
BWx10 x3

Bench seems to be pretty strong at the moment, I wish I could say the same for Squat and Deadlifts as they feel dreadful at the moment. Really need to re-hammer my core work as I think that's what is letting me down.. Watch this space! :)
 
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Very rushed session today; Basically had 30mins to get through as much as I can due to lack of sleep and feeling like ****

Deficit Deadlifts – 20-06-13
80x10
100x15
100x10
120x10
130x5
135x5 x2

RDL
50x15
70x10
100x10

X-band walks
Body Saw
Leg Raises
 
Not a bad OHP today. Getting used to the heavy weight again should be fun.. Probably be awhile before I'm repping 80+

OHP – 21-06-13
25x10
50x5
60x3
70x1
80x1 – Just getting used to the heavy weight again
70x5 x2
72.5x5 x2
75x5
60x10 x2 – Dat pump!

Single Arm DB Press
22.5x10
25x8 x2

I decided to superset the Pull ups and Rows to complete the pump experience :D

NG Pull ups
BWx10 x2
BWx8

DB Row
32.5x10 x3
 
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