FF's trying to get back on the wagon training

I can feel the DOMS kicking in already :eek:

Form was spot on - had another 1 or 2 in the tank - but happy with those reps. It's equating to around 180 1rm - but not rushing yet.

1 more cycle and then I'll test my 1RMs. I'm hoping for 540ish.
 
Cycle 4 - 5 Rep Bench Day

Last cycle before my holiday and before I go back to a few months of volume training.

Bench is still **** - my left shoulder just doesn't like it. Ah well, I prefer it to shoulder day at any rate!

5 rep bench

Bar*20
40*12
60*6

80*5
92.5*5
105*7

Ds 60*12

Ring dips:

Bw * 6
10*5
15*5
20*5
25*4.5 lol - couldn't quite believe it.
Bw*8

Alt db incline press:

26 *6
30 *6
34 *6

Fried - should have done one more set for AMRAP. Bah, good enough.

Time to foam roll and hockey ball the **** out of my chest and shoulder.
 
Cycle 4 - 5 Rep deadlift Day

Getting excuses in early - I'm knackered today... Still the gym was empty so I did what I could.

Deadlifts:

Bar *lots
60*12
100*8

127.5 * 5
147.5 * 5
167.5 * 10

Ds 120*9

Form felt a little weak today - core felt a little loose. :( Ah well, not bad enough to feel any twinges - but I was aware that there was a little bit of instability.

Pull ups:

Bw*6
10 *5
20*5
30 *5
35*3.5 (didn't quite get my chin over the bar on the last one).

Ds 10*6

Fat gripz db rows

34 * 6
34 * 6
36 *6
38 * 7

oh my forearm pump! Oh my, back pump! Felt pretty good despite doing deads and pull ups. It does cane your grip though as the DBs are quite fat, and the fat grip makes it VERY fat! :D

BB Roll outs

3x8

Hmm... maybe it wasn't a bad session, deads just felt a bit crap today.
 
Lovely session FF.

Looking forward to when you can come down to us for a session, I'll show you a thing or two about back pump ;).

That is not a euphemism...


... Unless you want it to be :p
 
Fat gripz do look interesting, may have to get some and work them into the back session.
 
LiE we have some at ours so when you guys come down I'm sure you can have a go if you want ;), since we can't rely on FF to ever come see us :(
 
Cycle 4 - 5 Rep OHP Day

5 rep shoulder day :(

Bar*12
30*8
40*6

50*5
57.5*5
65*6 twisting left shoulder no power - the old injury kicking in again. Ah well, it wasn't bad - pretty strict.

Ds 40*10

Db snatch

36*3
40
44
46
48
50

Felt powerful and quick.

Face pulls

12.5*10
17.5*10
22.5*10
27.5*10

Seated db press

24*6
28*6
30*6
32*5
 
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