Deception's Log: Part Deux

Deception

Deception

Deception

Soldato
Joined
23 Apr 2006
Posts
6,478
Location
Nottingham
Well as its a new year, I thought I'd start a new log!

Current Stats:

Weight: 100kg - Dat water+xmas bulk!

2013 1RMs:
Squat: 150
Bench: 125
Deadlift: 200
OHP: 87.5

I'm aiming to be able to at least rep my last years 1RM's, although since I hurt my back doing Push Press, OHP hasn't felt the same, so no idea where that is heading.

Currently aiming to get down to 95kg and then seeing how I look before planning on what to do.

Current days will be rotated between the following weeks, so I get to Deadlift and Squat twice a week to help get numbers and stick with form:

Week A:

Monday - Deadlifts
Tuesday - Bench
Thursday - Squats
Friday - Deadlift/OHP

Week B:

Monday - Squats
Tuesday - Bench
Thursday - Deadlift
Friday - Squats/OHP

Will probably throw in some paused worked with Squats and Deadlifts seeing as I'm doing them twice a week.
 
Well due to circumstances, I did a very quick session at home:

06/01/14
Squats
50x5
70x5
90x5
100x3

Paused
105x3 x3
110x3 x3

HB Squat
100x3 x3 - Got forearm cramp.. wtf :o

Leg Raises
X-Band walks
Mobility
 
Gym was rammed today.. Looks like the new year crowd found the back alley gym :(

08/01/14
Deadlifts
60x10
80x5
95x5
110x3
120x3
130x3
140x3 x2
150x2 x3

RDL
100x6 x3

GHR
BWx10
+10x10 x2

GM
50x6 x3
 
09/01/14
Bench
60x10
80x5
90x5 x2
100x5
105x3
110x3 x2
115x1f - Went for a 2nd rep and shoulders went weird.. nothing like rolling the bar off and putting it back like nothing happened.. :o

Paused
90x5
95x3 x2

Dips
Bwx8 - Started feeling my elbow giving way and stopped there before it got any worse

Lat pull down
90x10
110x6
120x6 x3

Row machine
70x6 x4

BOR
50x10
70x6
80x6
 
Stupid ******* rack and how the catchers are on it. Had to use the dodgy rack, which I hate and now I remember why.. Wrong height and always hit the catcher on the way as as they're like hooks, which hurt my elbow.

Paused Squats - Had some tight ankles, despite doing some mobility. Will keep at it.
60x5
80x5
90x5
100x3 - This is when I hit the catcher, woohoo roll on the pain :mad:
110x3 x2
100x3 x3

Leg Press - Took out my frustration on this one
200x10
240x10
300x6
330x6
350x6 x3
370x6

Seated Calf Raises
30x10
40x15 x3

X Band Walks
Leg Raises
 
Last edited:
MoNkeE said:
That is some strong benching, and weird squatting:leg pressing ratio :D
Click to expand...

haha yea, Squats went wrong as soon as I hurt my elbow. So kept the work light while it heals (again). Hopefully once this shoulder mobility pays off, I wont have the issue anymore, that or I grow a few more inches (inb4 thats what she said) :p.
 
Decided to keep it light on bench due to elbow, but added in paused to give that extra burn :D

14/01/14
Paused Bench
60x10
70x5
90x5
95x5 x4

Tricep Pulldowns
70x15
90x10
100x10 x3

Then proceeded to help strengthen the bits around my elbow.. yea, thats my excuse for the stuff below :p

Hammer curls
12.5x10 x2
10x10 x2

Tricep Extensions SS Concentration curls
12.5x12 x2
10x12
 
nice pause work even with a duff elbow. I used to get a nasty elbow pain, started doing light skullcrushers SS tricep extensions a couple of times a week and the elbow pain went on its own in a couple of weeks.
 
Paused Deadlifts
60x5
80x5
100x3
120x3

Deadlifts
120x3
140x3
150x3
155x3 - Didn't feel right, so dropped it down on next set.
150x3 x3

RDL
100x6 x3 - Playing around with hip hinge and stance

GHR
BWx10
+5x10
+10x10

Lat Pulldown
90x10
110x10
120x10 x3

Machine Row
70x10 x3
 
Quite a surprising shoulder day today..
16/01/14

NG Machine Press - Rack was taken, so decided to warmup.. didnt end that way.
Did 5 OH shrugs at the end of each set.
45x10
55x5
65x5
75x5
85x3
95x3 x3

OHP - Added in some OH shrugs when I could remember..
60x3 x3 - Got a bit of back pain here, but braced up and pushed on :)
65x3 x2 - Pain gone? :D
70x3 x3

Face Pulls
50x10
60x10 x3

DB Row - No rest between Sets
25x10 x3

Unfortunately that was all as gym was rammed :(
 
Last edited:
Damn leg pump, horrible when trying to do squats!

17/01/14
Squats - Form day!
60x5
80x5
100x3 x3
110x3
120x3
125x3 x3

For some reason I was trying to do low bar, but as soon as I started to descend, my body was like 'nope, lets do high bar!'.

BSS
12.5x10
17.5x10 x3 - Legs were pumped after this, couldn't move, couldnt do anything :o

Paused Low Bar Squats
100x3 x3 - Only thing I could think of to do as legs felt weak after BSS.

Stance was a bit wider on the paused ones and it meant I could actually sit between my fat things and get a decent position.

X-band walks
Leg Raises
 
20/01/14
Paused Deadlifts
60x5
80x5
100x5
120x3 x2
130x3 x3
140x3

RDL
100x6
110x6
100x6 x2

GHR
BWx15
+10x10
+15x10 x2 - Hamstrings.. What hamstrings?!

Leg raises

Core is now fried.. Got the odd back pump, that was because I lost tightness on the 140 :(. Not too bad considering I'm all beltless now :D
 
Bench day and oh how my elbows loathe bench day!

21/01/14
Bench
bar x lots
60x10
80x5
90x5 x2
100x3 x3
110x2 x4

Paused Bench
90x4 x4

Lat Pulldown SS whatchamacallit back machine
120x10 / 70x10 x3

Close Grip Row machine
63x10 x3

Tried to widen grip a bit of bench, but elbows didnt like it.. May have to get a vid to see if im flaring them out, that might be causing the pain im getting.
 
I'm baaack! (but my strength isnt :()

I thought I'd start logging again while I've got a chance to hit the gym. Still recovering from some stupid virus, so its nice being able to keep food down for once.

Aiming for some size this time around, so lets see how it goes!

27/03/14

Deadlift - high reps destroy me
60x12
80x12
100x12
110x12
100x12 x2

RDL (Wide grip)
80x12 x3

2nd pull cleans (wide grip)
40x12 x3 - dat forearm pump

BOR
60x12
70x12 x2
80x12

Back Extensions - No idea, but I seem to enjoy these.. :D
BWxlots
30x12
45x12 x3

Lat Pulldown
50x12 x3

On a good note, my elbow seems to be fine now. Hopefully once I start piling in the food, my strength will slowly start to come back.
 
disappointing shoulder session.. Only managed OHP before palm of hand started hurting..

29/03/14
OHP
25x10
50x10 x3
55x10
55x9

Decided to do some mobility and shoulder stretching to finish off the session, tis all good!
 
You must log in or register to reply here.
Back
Top Bottom