haha! That's only 5 rep day - it's not heavy 
FF's trying to get back on the wagon training
- Thread starter Freefaller
- Start date
Why wouldn't I? 
Feeling sore in all the right places - especially lats and shoulders - love those DB rows!
Feeling sore in all the right places - especially lats and shoulders - love those DB rows!
LiE - next meet (if I ever get there) you can have a go see what you think. 
:'(
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
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
Why?
Oh lol! I see people doing 40s and 50s and that makes me cry
But then I snatch the 50s with ease and they find that impressive, so it's swings and roundabouts.
But then I snatch the 50s with ease and they find that impressive, so it's swings and roundabouts.
Cycle 4 - 5 Rep Squat Day
5 rep squat day A little rushed for time as we're heading up to Nottingham this weekend. So didn't rest as much as I wanted between sets
Oh squat
Bar * lots
30 * 8
40* 6
60 * 2 - still ****ing hard work - not pretty and balance was all over the place. How people snatch 100+ kg and hold that deep squat position I do not know.
Back Squat
60*8
102.5*5
120*5
135*9
Ds 100 *11
Front squats
60 *8
70*8
80*6
90 *6
DBSS
16*6
18 *6
20 *6
That's all I had time for. I'd have liked to have done another FS set and some more DBSS as well as some core specific work. But c'est la vie!
5 rep squat day A little rushed for time as we're heading up to Nottingham this weekend. So didn't rest as much as I wanted between sets
Oh squat
Bar * lots
30 * 8
40* 6
60 * 2 - still ****ing hard work - not pretty and balance was all over the place. How people snatch 100+ kg and hold that deep squat position I do not know.
Back Squat
60*8
102.5*5
120*5
135*9
Ds 100 *11
Front squats
60 *8
70*8
80*6
90 *6
DBSS
16*6
18 *6
20 *6
That's all I had time for. I'd have liked to have done another FS set and some more DBSS as well as some core specific work. But c'est la vie!
It's funny - up to 50kg I find it fairly straight forward. Then 60kg goes over my head and unless you really lock out those shoulders and give it a proper brace you wobble all over the place!
I'd have liked to have done a bit more and been less rushed - but yeah, legs feel suitably creamed so I guess it wasn't bad.
Cycle 4 - 3 Rep Bench Day
Wasn't feeling it today, and wasn't expecting much - turns out it makes for a great session.
Bench:
Bar * lots
40 * 12
60*10
85*3
97.5*3
110*8 - how? The spotter didn't touch the bar, i did get 2 more assisted reps out of it so I didn't count those 2 - but still, my shoulder felt like ****.
Ds 60 *14 - again, not sure how I managed to squeeze out 14.
Ring dips
Bw * 7 - felt good, easy
10 *5
15 *5
20 * 5
25 *5 lol - erm, well that was unexpected, ok it was a slow grind. But WTH?
Ds bw 11 - lolwut, all kinds of ease.
Incline alt db press:
Well and truly fried by now
26*6
30*6
32*5
24*10
Pallof press
10*15
10*15
10*17.5
10*17.5
Overall workout rating? Not bad.
Wasn't feeling it today, and wasn't expecting much - turns out it makes for a great session.
Bench:
Bar * lots
40 * 12
60*10
85*3
97.5*3
110*8 - how? The spotter didn't touch the bar, i did get 2 more assisted reps out of it so I didn't count those 2 - but still, my shoulder felt like ****.
Ds 60 *14 - again, not sure how I managed to squeeze out 14.
Ring dips
Bw * 7 - felt good, easy
10 *5
15 *5
20 * 5
25 *5 lol - erm, well that was unexpected, ok it was a slow grind. But WTH?
Ds bw 11 - lolwut, all kinds of ease.
Incline alt db press:
Well and truly fried by now
26*6
30*6
32*5
24*10
Pallof press
10*15
10*15
10*17.5
10*17.5
Overall workout rating? Not bad.
I'll have a new log for AGVT. Will have to see how I get on after coming back from 2 weeks of eating food and doing **** all! 
Hmmm well there will be no haribo, just lots of dim sum, noodles, fish and various meats. We'll see!
Easily done!
My record is eating just over 10k cals in a day.
My record is eating just over 10k cals in a day.
Cycle 4 - 3 Rep deadlift Day
3 rep deadlift day:
Bar*lots
60*10
100*8
120*6
137.5*3
157.5*3
177.5*9
Ds 140*8
Pull ups
Bw * 5
10*5
20*5
30*5
40*3
Ds 10*8
Fat gripz db rows
34 * 6
36 * 6
36*6
38 *6
Barbell roll outs
3x10
Nothing much to report - happy with my deads though form was getting a little tired towards the end - kept clipping my knee which never happened before - so that was annoying.
Still, felt strong.
3 rep deadlift day:
Bar*lots
60*10
100*8
120*6
137.5*3
157.5*3
177.5*9
Ds 140*8
Pull ups
Bw * 5
10*5
20*5
30*5
40*3
Ds 10*8
Fat gripz db rows
34 * 6
36 * 6
36*6
38 *6
Barbell roll outs
3x10
Nothing much to report - happy with my deads though form was getting a little tired towards the end - kept clipping my knee which never happened before - so that was annoying.
Still, felt strong.
I'll let you have a close look when we meet up
cycle 4 - 3 rep shoulder day
3 rep shoulder day
Bar * 16
30*8
40*6
52.5*3
60*3
67.5*5
Ds 50 *11
Face pulls
12.5 * 10
15 *10
17.5 *10
20*10
Db shoulder press
24*8
28*6
30*6
32 *5
Ds 22*9
Cable side raises
5 * 10
7.5*8
10*5
Ds 7.5*5
5*5
Bicep tri superset
Straight bar // rope
35 // 25 *10
35 // 27.5 * 10
35// 27.5 *10
I was down in the south coast so not my usual DL. Didn't really have the space or the dumbells for snatch so didn't do any. Looking jacked as **** by the end of the session. Still shoulder niggles but happy with the pump nonetheless.
3 rep shoulder day
Bar * 16
30*8
40*6
52.5*3
60*3
67.5*5
Ds 50 *11
Face pulls
12.5 * 10
15 *10
17.5 *10
20*10
Db shoulder press
24*8
28*6
30*6
32 *5
Ds 22*9
Cable side raises
5 * 10
7.5*8
10*5
Ds 7.5*5
5*5
Bicep tri superset
Straight bar // rope
35 // 25 *10
35 // 27.5 * 10
35// 27.5 *10
I was down in the south coast so not my usual DL. Didn't really have the space or the dumbells for snatch so didn't do any. Looking jacked as **** by the end of the session. Still shoulder niggles but happy with the pump nonetheless.
cycle 4 - 3 rep squat day
3 rep squat day
Oh squat
Bar *10
30*10
40*6
50*6
60*10
100*6
112.5*3
127.5*3
142.5*8 - dirty last rep
Ds*100*10
Front squats
60 *10
70*8
80*6
90*6 - felt easy I should have repped out more
DBSS
16*6
18 * 6
20*6
22*6
Still hate those ****ers but they're great.
I had one of the PTs film one of my 3 rep squats. I have to say knee stability looks good, tucking in has reduced almost to no tuck and whilst I do high bar squat my back position is really nice. I hope he sends it to me so I can get some feedback.
I'm in a pickle as I won't have enough days to do 5/3/1 rep sessions before I go. Unless I miss out OHP day... but that will cane legs and lower back in 4 days :/ not sure what to do.
3 rep squat day
Oh squat
Bar *10
30*10
40*6
50*6
60*10
100*6
112.5*3
127.5*3
142.5*8 - dirty last rep
Ds*100*10
Front squats
60 *10
70*8
80*6
90*6 - felt easy I should have repped out more
DBSS
16*6
18 * 6
20*6
22*6
Still hate those ****ers but they're great.
I had one of the PTs film one of my 3 rep squats. I have to say knee stability looks good, tucking in has reduced almost to no tuck and whilst I do high bar squat my back position is really nice. I hope he sends it to me so I can get some feedback.
I'm in a pickle as I won't have enough days to do 5/3/1 rep sessions before I go. Unless I miss out OHP day... but that will cane legs and lower back in 4 days :/ not sure what to do.
Overhead squats as warm up.
60kg onwards were back squats.
Ok so I've got, bench, back, ohp and squats. Might do as you guys say and do legs with ohp but man thats going to be brutal!
Might as well kill myself before my holiday eh?
LIE yeah that works out to be 180. That 142.5 felt comfortable and my form / technique is a lot stronger. I'll smash 200 this year but I really want to hit 250 on deads.
WAs hoping to test some 1rms before hols but I'll just have to see what 2 weeks out does!
60kg onwards were back squats.
Ok so I've got, bench, back, ohp and squats. Might do as you guys say and do legs with ohp but man thats going to be brutal!
Might as well kill myself before my holiday eh?
LIE yeah that works out to be 180. That 142.5 felt comfortable and my form / technique is a lot stronger. I'll smash 200 this year but I really want to hit 250 on deads.
WAs hoping to test some 1rms before hols but I'll just have to see what 2 weeks out does!