Deception's 'insert awesome reference here' log.

Deception · 30 Dec 2012 at 13:55

Bench – 30/12/12
50x5
70x3
100x1
110x1
115x1
117.5x1 – PB
120x1 – New PB! Was a bit wobbly coming up!
122.5xF

Paused Bench
100x3
97.5x3 x2
95x3 x2

Dips
+10kg x8 – Stopped there as I was getting a bit of pain in my right shoulder and it kept making a nice ‘clicking’ sound

Neutral grip pull ups
BWx10
+5kgx8 x2

Didn't do rows as my back is still feeling a bit tender, but will probably throw them in during the week to make sure I hit them. It's been a good week as I've hit some new PB's! Now I just hope OHP is the same.

-Edit- Just remembered I've got a pull up bar! So, did a few on there.

Delvis · 30 Dec 2012 at 15:23

Nice work mate

just need to catch you up now

Deception · 30 Dec 2012 at 15:42

Delvis said:
Nice work mate just need to catch you up now

The way you're lifts are going up, it wont take too long! Hopefully the bench feels ok and that can fly up too.

Delvis · 30 Dec 2012 at 15:52

Yeah hopefully. After the last session im hoping to increase it gradually

LiE · 30 Dec 2012 at 16:22

Nice PB mate, your strength is coming along nicely.

Deception · 1 Jan 2013 at 13:31

Decided to play around with wide stance today, trying to keep knee’s out.
Squats – 01/01/13
70x3
100x3
110x3
110x5
115x5 x3
120x5

Split Squats
35x8 x3 – what a struggle!

X-Band walks – nice way to destroy the legs.

Body Saw
Leg raises

Deception · 3 Jan 2013 at 07:34

OHP – 03/01/13
25x10
50x3
70x2
75x1
82.5x1 – PB! Only 2.5kg increase, but I got it!
72.5x4 - Still can't get that 5th.
70x4
67.5x5 x2
67.5x4
55x8
50x10

Crazy session on OHP; I don’t know why I kept going but my shoulders are feeling pretty pumped!

Standing single arm DB Press.
22.5x8 x3 – Feels no different than when im seated, as I don’t use a backrest anyway.

DB Row
42.5x8 x3

mrthingyx · 3 Jan 2013 at 08:24

Epic OHP.

65kg for 1 was :eek:

for me the other day, so can't imagine what nearly 20kg more than that would feel like! :cool:

Deception · 3 Jan 2013 at 10:36

mrthingyx said:
Epic OHP.

65kg for 1 was for me the other day, so can't imagine what nearly 20kg more than that would feel like!

Once I fixed form, it felt a lot better and numbers kept increasing. Now I'm just stuck again

. Might try wider stance as I pretty much do it feet close together and wider is supposedly easier.. Although the added core work from close stance is a benefit

Deception · 6 Jan 2013 at 15:34

Crappy day today, just had no energy at all. On top of that, my ankle that I mangled a few weeks back decided to come say hello and messed up my day

Deadlifts – 06/01/13
50x5
100x3
120x2
140x1
145x3
150x3
155x3 – Ankle starting hurting at this point and couldn’t put much pressure on it
100x8 x3 – speed reps

I noticed my deadlifts are still at a 1" deficit, but probably not much of a difference. Stupid standard plates

RDL
50x10
70x10 x2 – Kept them light due to same issue as above

Leg raises
Body Saws

icecold · 6 Jan 2013 at 15:38

As an FYI for the future, speed work is best when you have low reps and high sets with short rest times. 100x3x8 would be good.

Deception · 6 Jan 2013 at 15:42

icecold said:
As an FYI for the future, speed work is best when you have low reps and high sets with short rest times. 100x3x8 would be good.

Thanks

I was just adding them in to help with the carb depletion; Nothing like a bit of cardio

icecold · 6 Jan 2013 at 15:54

Ah nice!

60-90 second rest speed work is exhausting

Deception · 7 Jan 2013 at 07:27

Well I’ve only got 3 more days until I’m out of action for 2 months (hopefully I can get back before then). So decided to do some volume this week to lose a burn a few extra cals!

Bench – 07/01/13
50x5
70x5 x2
100x1
105x5
100x5 x2
100x3
70x10 x2

BOR
70x8 x2
75x8

Dips
BWx10 x2
+10kg x8

Just need to sort diet out while I can’t do anything. Will probably eat at maintenance as I don’t want to gain too much over the rest period.

Deception · 9 Jan 2013 at 07:39

Decided to do Squats and OHP today as it's my last day before op tomorrow.

Squats – 09/01/13
50x5
70x3
100x3
120x5
127.5x5 – Rep PB
120x5
110x5

OHP
50x5
60x1
70x5
70x4
67.5x5
60x8
60x6 x2 – Fatigue is setting in fast

Had nothing left in the tank when it came to OHP, was ropey through-out the whole thing.

Goodbye sweet gainz

Syla5 · 9 Jan 2013 at 08:45

Sweet squatting mate, really solid top set there!

Hope the op all goes well, I shall enjoy the catch up time, damn i need it lol.

Deception · 9 Jan 2013 at 09:26

Syla5 said:
Sweet squatting mate, really solid top set there!

Hope the op all goes well, I shall enjoy the catch up time, damn i need it lol.

Thanks

. It should go ok, its just the healing process that is a pain in the ass. Hopefully not out as long as they think though!

I will be keeping an eye on your log as I want to see how CBL goes for you and decide if I want to do it or just do as I normally do currently.

You aren't that far off, no doubt once im back to lifting, I will be playing the catch up game!

Delvis · 9 Jan 2013 at 09:58

Hope the OP goes well mate

And yes awesome squats, really want to get my number up but I'm working on explosiveness at the moment so the weights lower.

Could always take this opportunity to play around with the diet and stuff while you're off? You don't want to binge in the next two months

Deception · 9 Jan 2013 at 10:01

Delvis said:
Hope the OP goes well mate And yes awesome squats, really want to get my number up but I'm working on explosiveness at the moment so the weights lower.

Could always take this opportunity to play around with the diet and stuff while you're off? You don't want to binge in the next two months

I will probably eat 'clean' and at maintenance as I did after the other ops as I don't want to gain what I've just lost.

Going to be fun on the first week back as I wont be able to move anything! Oh the DOMS..

Delvis · 9 Jan 2013 at 10:02

Tell me about it, nearly two weeks off at XMas killed me last week when I started back on it!