FF's trying to get back on the wagon training

See little point in hitting 8-12 reps for chins unless just doing a drop set to "do as much as I can". It'll add little to my progress. :)
 
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Day 6

Ugh Shoulders again :(

Y,T,Ws, Facepulls, and internal & external rotation warm ups as well as usual mobility work before this workout.

OHP - 3rep day:

Warmup sets x2

Working sets:

47.5x3
55x3
60x6 - really hard work, the last rep took about 17 minutes to go up.

Cable Side Raises

7.5x6
7.5x8
7.5x8
7.5x8

DB Single arm snatch

38
40
42
46
50

Happy with that though was starting to struggle.

DB Seated Press - no backrest:

Thought I'd better work on a bit of isolated strength development - db push press is great for balance and technique, but I did snatch today so thought this would be a better choice.

20x6
22x6
24x6
26x6 (starting to get messy)

Leg raises

I need to work on my shoulders - it almost feels as though there's something physically stopping them from developing. I know it's down to my injury and without surgery I doubt I'll get far. However, I'm going to persevere! This is my most hated exercise/body part ever. Don't mind clean and press, push press etc... just pure shoulder work - gay.
 
Day 8

3 rep squat day.

Squat:

Bar x lots
60x10
60x10

Working sets:

100x3
115x3
130x11 (form started to go towards the end, hit depth each time, but wasn't in a squat rack so had to try my best to get the bar back up!)

Dropset 60x20 - ouch!

Walking DB Lunges

15x6
17.5x6
20x6
22.5x6
25x6

Bulgarian Split Squats

17.5x6
20x6
22.5x6

Landmine rotations

4x10
 
Day 9

Hard work - lots of volume with drop sets today. Felt weak - absolutely shattered at the moment, and not really feeling up for it. However, I'm still at the gym and keeping on with it. However, I'm comfort eating a lot. Ah well... it's winter time...

Bench Press

Warmup sets:

Bar x lots
60 x 12

Working sets:

80x5
92.5x3
102.5x8

Dropset 60x14 only just! :o

Dips

BWx5
10x5
20x5
30x5
40x4 - so so close to getting that 5th

DS - BWx12 - messy last rep

Alternating DB Incline bench

28x6
28x5
28x5

Really struggled with finish these presses - fatigued beyond belief.
 
LiE said:
Good work FF sounds like a tough workout. Looking forward to seeing how you progress. How you finding the + sets?
Click to expand...

Harder than a teenager's willy after looking at his first porn mag (which he probably found in the woods.)

Delvis said:
And I bet you still look like a sexy bear.

I want your dips :(
Click to expand...

Lost a bit of definition - but lost a bit of weight too. Not really looking beastly - but at least I'm training and keeping at it.
 
I'm not a number chaser. I'm a beat myself chaser. If I feel I've done a good session and tried my best that's all I'm after. Nothing worse than not pushing yourself enough and feeling rubbish for it. Even if I fail as long as I give it my best shot. That's all I want. Oh and minimise injury!!
 
It was a good idea to do a log - thanks Stoodles. At least it means that I feel somewhat obligated to do something!

Dips are good because of all the ring dips i've done. When I put on a bit of weight again the numbers may come down - but perhaps I'll get stronger still! :D

Begbie - glad I can serve some motivation - it was amazing to here Icecold tell me that I was partially responsible for his beast-like development.

I know you've got to train for yourself - but sometimes it's nice to hear that people are actually interested in seeing you develop and you're almost inclined to do it for others!

Looking forward to my deload if I'm honest! However, I'm enjoying the triumvirate style of training - it's got some volume, and big weights - which is all I'm interested in at the moment.

Deload week will have more box jumping, and "silly" exercises I'm afraid ;) :p
 
My "silly" comment was aimed at Stoodles who likes to take the **** out of me for doing them ;)

I love those circuits - box jumps, sled work, bag work, farmers walks etc...
 
Day 10

Deadlift - 5/3/1 rep week

Warmup

60x12
100x10

Working sets:

142.5x5
160x3
180x9 - :cool: Ok towards the end I was taking about 10s between each rep to recover and compose myself - however that felt good, pretty solid. Form was reasonable towards the end - probably started to weaken (understandably).

Dropset (:eek: )

100x10

Pull-ups (medium width) rep only counted if chin gets over bar, and full extension at bottom of rep:

BWx5
10x5
20x5
30x5 - messy as hell on the last 2 reps, no swinging though ;) :p
25x5
BWx8

DB Row:

42x6
42x6
42x8

Was very fatigued by this point I didn't have much left in me.

Straight arm - straight bar, cable pull down

4x10 @ 27.5


Time for lots of food! :D
 
Day 11

Ugh Shoulders again :(

OHP - 5/3/1 day:

Warmup sets

Bar x12
30x10

Working sets:

50x5
57.5x3
65x4 - that 4th rep was not clean it wasn't a push press, but I definitely felt my left shoulder saying "I am afraid I cannot do that Dave. I shall not acquiesce to your request. You shall not past. We will not be moved...." It moved, got there.... just. I ****ing hate shoulder work.

Dropset:

50x8

Cable Side Raises

7.5x6
7.5x8
7.5x8
7.5x8


DB Seated Press:


20x8
22x8
24x8
26x6
28x6

Leg raises with 2s hold at top

5 reps
7 reps
8 reps
9 reps

Don't know why they increased... but there you go! :p

Thank goodness for deload next week.
 
Day 12

5/3/1 rep squat day.

Squat:

Bar x lots
60x12
80x10

Working sets:

107.5x5
122.5x3
137.5x9 (annoyingly another few reps were possible :/ My depth wasn't good enough towards the end - and form was a little wobbly towards the end, but still felt as though I had some left in the tank. :/ How weird? :( )

Dropset 100x14 - :cool:

Walking DB Lunges

20x6
24x7
24x7
24x7

DB Single Leg RDLs

18x5
20x5
22x5

Goblet squat with pulse:

14x8x4
 
Squats are my second best lifts. Fortunately the numbers reflect this!

Thanks :)

Deload now - lots mobility and explosive work for a week then back on it. Cycle 2 is going to start getting more fun! :D
 
Deload - Day 1

These will be less interesting in terms of weight - but still feel it important to noted.

Chest

Bar x20
40x20

42.5x5
55x5
65x5

DS: 50x16

Dips:

BWx8
20x5
25x5
30x5
35x5
40x5
45x4

DB Press ups with pull ins:

12x10
12x10
12x8

OMG so hard.

8 mins of HIIT skipping.

Died.
 
Deload - Day 2

Did a lot more mobility work today and worked on explosive power.

Steedie will be happy to know that I did some seated jumps today :p

Managed a 50" jump today :cool:

I won't post videos, as well, people aren't interested :p

3sets x5 jumps
1x1
1x1
1x1
1x1 @ 50" :cool:

Deadlift

60x10
60x10

75x5
95x5
112.5x5

DS: 60x16

Neutral grip pull ups:

BWx8
20x5
20x5
BW - 2s hold at top of rep x7

Cable rows - 2-1-4 timing:

30x8
40x6
50x6
60x5

Not bad - just so hard doing deload - I always feel like I'm not broken enough! :o
 
Same. Considering the past several years of my life have all been about volume and hard work... I have done deloads but it's just one of those things, like shoulder work I tried to avoid or did the least I could :o
 
Deload - Day 3

Shoulders

Lots and lots of mobility work, rolling and band work. A good 20 mins worth.

OHP:

Barx20x2

Following the program:

27.5x5
35x5
40x5

DS: Barx20

Facepulls with band:

4x10

Cable cross over kneeling extension:

4x15x10kg

Cable Side raises:

4x10x5kg

DB Cleans:

34kg
36kg
40kg
44kg
48kg
50kg

Looks like a lot, but it was actually done in 45mins - just a lot of stability work, low volume, and general rehab work. Love DB snatches - no push press or other big shoulder work - the cross overs were put in place to help with opening up the shoulder by activating lower trap and engaging some RC work too. Despite having done lots of YTWs and prone rotations etc...

Squat deload tomorrow - that 'll be weird!

Cycle 2 on Friday though :cool:
 
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