I pick things up and put them down :)

Strange editing on that post above, oh well.

Back has been taken hostage by doms this fine Friday, heading to the gym after work to see if foam rolling, stretching and squats can negotiate it's release :D
 
Know that feel, but the other way around.

Got ruined at the gym on Monday, and spent Tuesday building my weightlifting platform... strangely after this, I felt awesome, despite starting like I had oldmanitis from DOMS.

Nothing like a good powerclean to banish DOMS. :D
 
Tight, sore and a little annoyed with yesterdays deadlifts I went to the gym after work today for some stretching, foam rolling and light squatting...

Squat
60 x5
60 x5
100 x5
100 x5
140 x3
140 x3
160 x1
170 x1
180 x1
190 x1
190 x1

All felt great :) pizza time :D
 
Saturdays bench/squat!

Squat - good bar one of the 175s where I leaned forward too much and the belt pinched my tender underbelly which is now purple.
60 x5
60 x5
100 x5
140 x3
140 x3
165 x3
165 x3
175 x2
175 x2
185 x1
185 x1

Bench - horrrrrrrrrible tight in yet old bicep tendon >.<
Bar xlots
40 x10
60 x10
70x 5
80 x5
90 x5
95 x3
95 x3
100 x2
100 x2
105 x1
105 x1
100 x2
100 x2
95 x3
95 x3

Dip station = squat rack and people were busy curling/chinning in it so no dips :/

DB Bench - easy
30x5
40x5x5

Rope pushdowns - these hurt in the good way :D
17 x10
20 x10
20 x10

DISLOCATIONS X1000000000000 - these saved my life :D felt so much better after this.

DB Bicep Curl
10x 10s
10x 12s
10x 14s

Box jumps, plyos, single legged jumps - had great fun with these :)

Butchering the heavy bag with leg kicks :D

Stretch and away, not a normal session but good enough :)
 
Tonight I'll get a training partner to film a couple of the squat sets, if anyone would gimme feedback on it that'd be great :)

In my head it's good but an outsiders view can spot things that I might not notice :)
 
Air con broke......temperature in gym was hotter than the sauna >.<

Not going to post warmups, I did lots and was very warm :p

Squats
2x3x 167.5
2x2x 177.5
2x1x 187.5 - Lovely :)

Front Squats
3x3x 92.5 - Easy

Squat Volume
5x10x 100 - So these all gone done in about 10mins and by the end of it I was seeing stars.....legs/lower back were in full rebellion after this...

Good mornings
Rebellion in full swing, gave these a miss :(

Bench
2x3x 97.5
2x2x 102.5
2x1x 107.5 - All slow, all sore, not good. Bicep was having none of it. More stretching and rehab needed :( also my should seems to have been tweaked in grappling, I'll keep an eye on it.

OHP - Press x2 + Push Press
5x2+1 - 62.5 - Comfy.

Curlsszzzz
5x10x 25 /flex

Extremely warm session but it felt good, bench continues to be hit or miss.
 
Tight and sore today but not as bad as expected......worse things to come tomorrow maybe? :D

Shoulder isn't happy, I'll treat it nice and see if I can mend it up. Will be playing bench/dips by ear until it's happy again.....side effects of grappling >.<
 
Also metabolism is in hyperdrive since last night's session......can not stop sweating! WARM!!!?!

Going to up my water from 2l to 3-4l/day, should probably have been doing this anyway.
 
Deads

  • 2x 5x 60
  • 5x 100
  • 3x 140
  • 3x 160
  • 3x 180
  • 1x 200
  • 1x 210 - with belt, felt much harder than the 200 without
  • 1x 220 - not hard but not good, time for a change


Added in some speed deads and some paused deads and something interesting happened that I'll experiment with soon :)




Power clean

  • 3x 62.5
  • 3x 67.5
  • 3x 72.5
  • 3x 77.5 - sloppy but easy enough
Sumos

  • Worked these up in triples up to 180
Krocs

  • 10x 30
  • 3x10x 40

Bench

  • 2x10x 40
  • 10x 50
  • 10x 60
  • 10x 70
  • 10x 80
  • 5x 90 - not in form but bicep pain was minimal :)

Dips

  • +10 x6 x6 - a little slow.
 
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