Deception's 'insert awesome reference here' log.

Thanks ice, I will keep that in mind for next time. I've always do e heavy on BOR from SL days, but will knock down weight and up reps.

Still got a tiny bit of buttwink as I hit the bottom, but its not causing any kind of issue, just something I noticed on play back. Will keep hammering, but atleast numbers are going up. Tried some adductor stretches before and damn. It felt uncomfortable during squats.
 
Yeah I tend to find that if I'm stretching something new-ish, it's not great to do it before loading it in a complex movement pattern. Once it's looser you can warm up with some more dynamic movements before you squat etc.
 
Yea, its only the side where the tear is/was that is causing the issue during stretching. Will probably add in wide squats at a lighter weight like you suggested, just to help stretch it, as well as normal rolling and stretching I'm starting to do on it.
 
OHP went a lot better than last week, had some fuel in the tank. Good ol' BCAA and caffeine!

OHP – 07/11/12
50x3
60x1
72.5x3 x4
72.5 x2.5 – lost momentum
72.5x3 – Got it this time!

Amazing how better these felt when I got my breathing sorted and kept tightness. Really happy with outcome, but dreading 75kg next week!

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Single arm DB Press
22.5x10
25x8 x2

These were a lot easier than last week and can feel a slight weakness in my left side (as usual). Going to keep at it, need all the help I can get :D

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Side raises
12.5x10
12.5x8 x2

Get a weird discomfort when doing these after a few reps, probably need to add some mobility work in!

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Kroc Rows
45x 20, 20, 15
 
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Deadlifts – 08/11/12
70x5
100x3
120x1
150x3 x3
150x1 – Don’t know what happened here, but after the 1st rep, I just didn’t have it in me :o
147.5x3
140x3 x2

RDL
100x8
110x 8, 7

Glute bridge
100x20 x3

Leg raises
Weighted ab rollouts
Prone bridges
 
icecold said:
7 working sets on deadlift!
Click to expand...

Only 6 as I didn't count the single :p Lost a bit of tension in upper back as the sets went on, although I didn't feel any discomfort in my lower back. Also, hips were a bit tight, so got a bit to work on :D
 
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Bench 11/11/12

50x5
70x5
90x2
100x1
107.5x3 x3
105x2.5 – They don’t call it the sticking point for nothing!
102.5x3 x2

CGBP
70x8 x3
75x8

BOR
75x8 x2
77.5x8

Dips
BWx8 x3 - No actual pain this time, so will probably add them in, but keep an eye on them :)

I did notice on playback of my bench, that my left arm was dropping slightly slower than my right when I brought it to my chest, so was a lot harder to get up. Still, strength is slowly increasing, but not far from my 1RM, so hopefully can break through that too :D
 
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Squats – 12/11/12

70x5
100x3
110x3
127.5x3 x6 – Pretty happy with this!

BG Split Squats
30x8 x3

X-Band walks
Weighted ab rollouts
Leg raises

Squats started off a bit ropey (left knee was caving), but once I adjust stance, it felt a lot better.
 
Syla5 said:
nice work deception your making some really good progress :)
Click to expand...

Thanks, it took damned long enough! Oh and I feel the same as you with Deadlifts too :p

icecold said:
What does your mesocycle structure look like, and how many weeks do you plan to do on 5 and 3 reps?
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It's a month on each at the moment (emailed you my sheet awhile back, but have adjusted numbers since). My last week of 3's is pretty damned close if not the same as my 1RM, so I will be impressed if I could rep them :eek: Im in to my 2nd week of 3's at the moment. Dont know what to do after, so will probably need your guidance :)
 
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Back to more reps afterwards :)

Also you'll learn how far you can push progression with the triples. For example, you might only want two sessions with one below and one above your PB. In terms of weekly rep progressions for that, something like this would work:
6-6-5-5-3-3
So you'd be spending most of your time in rep ranges that build muscle. Totally depends on what you want/need from your training.
 
icecold said:
Back to more reps afterwards :)

Also you'll learn how far you can push progression with the triples. For example, you might only want two sessions with one below and one above your PB. In terms of weekly rep progressions for that, something like this would work:
6-6-5-5-3-3
So you'd be spending most of your time in rep ranges that build muscle. Totally depends on what you want/need from your training.
Click to expand...

moar powah!:D. I'm short and stocky as it is, so want to get stronger :). Will probably email you at some point if thats ok?
 
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