Journey Back to The Stage

Tuesday: Chest/Calves (still recovering from a hangover)

Incline Smith - Bar x15, 80kg x10x2
DB Flies - 14kg x20, 18kg x12x3
DB Press - 30kg x8, 32kg x8x2
Dips - BW x20, BW+5kg x12x2
Machine Calf Raises - 70kg x20x5
BW Superset - BW x30x3

Thursday and Friday were the worst days as plans came up both days that prevented me from going, Friday I could have gone but figured as I was going Saturday I'd save my energy until then

Saturday: Mini Meet

Squats - Bar x10, 60kg x8, 80kg x5, 100kg x3, 120kg x3, 140kg x1 (this was where ice told me to switch to low bar, as I really struggled), 150kg x1, 150kg x1
Bench - 60kg x10, 80kg x8, 100kg x2
Deadlifts - 100kg x8x2, 170kg x1, 180kg x1, 190kg x1, 200kg x1

Was an absolutely amazing session. Seriously can't stress enough just how friendly and patient ice and dom were, great guys and no wonder they get so much praise around here. LiE is a fantastic guy too, really helped my bench and will be sure to start flat benching more now it's clicked a bit with form and grip. Syla is a beast and so strong given the short time he's been lifting, he's going to be a monster soon, absolute gent too. And Delvis is just, well, Delvis :D love him, did so well yesterday. Proud of him!


Depth could have been a fraction lower, but still, pretty good and despite the struggle I'm pleased


This is bitter sweet for me, I'm so pleased at how easy and quickly it came up. Bit annoyed my back positioning was so poor. But I know what I need to do to fix it now and sure it won't take long. I know I have a lot more weight in there yet
 
So the BNBF show dates came out today, and 3 people from my gym are competing at the same show, in 3 different classes, and well, they didn't have a middleweight...

And like......well......I may have agreed to compete...and by agree, said "Yes I would" :X

So with that in mind

Today was BACK DAY! Right after Saturday, my back was still in ruins, but fuark!

Monday: Back/Hamstrings

Pullups Wide Grip - BW x8x3
Seated Cable Rows - 70kg x12, 80kg x10x2
Lat Pulldowns - 60kg x12, 50kg x12x2
Laying DB Rows - 26kg x12x3
DB SLDL - 30kg x10x3
SLDL - 80kg x15x3
Hamstring Curls - 30kg x15x3, 35kg x12

Lats and my entire back were just so sore still, so was a bit cautious about lifting heavy, so just went for a bit more volume. Hamstrings, after icecolds advice I decided to concentrate a lot more on keeping constant tension on them and keeping them loaded. So did very slow negatives, and held the contraction for a count of 2. So going to feel that tomorrow...

So yeah...

Looks like that year out isn't happening :X
 
Tuesday: Chest/Arms

Incline Bench*- Bar x20, 60kg x15, 80kg x10, 90kg x8
Machine Press - 70kg x12x2, 80kg x12x2
Dips - BW x15x3
Cable Crossover Exhaustion Set - 30kg x30
Cable Pushdowns - 25kg x15x3, 30kg x12
DB Extension - 28kg x10, 30kg x10x2
Wide Grip Rope Extensions(Superset with Ladders) - 10kg x15x3(15x3)
Seated DB Curls - 10kg x15, 12kg x15x2
Preacher Curls - 25kg x15, 20kg x15x2
Hammer Curls - 12kg x10, 10kg x12x2

* Was really pumped for flat bench tonight after Saturday, but it was taken pretty much all evening, so just got on with my routine, hopefully can try it next week.

Arms, the first time I've done them in 2 weeks, feltgoodman.jpg. They needed to be pumped up again ;)
 
Tuesday - Quads/Calves

Squats - 60kg x10, 80kg x10, 100kg x8, 120kg x8, 120kg x5, 80kg x10, Bar x15
Leg Press Single Leg - 150kg x8x4
Walking Lunges DB - BW x20, 20kg x20x2
Calf Raises - 150kg x15x4
Machine Raises - 80kg x15x3

After Saturday, I wasn't looking forward to going back to volume on squats with shorter rests, and I went straight back in hard. 120kg felt a lot easier with the bar a little lower, and screwing my feet in, well I still need to work on that as it doesn't come naturally yet, just feels odd

3 exercises only for quads, but the volume on squats meant I am absolutely ruined

I filmed my second set of 120kg here


First rep the depth is pretty poor as I was conscious of being filmed and form so was thinking too hard about that and forgot about depth lol, but soon sorted that out :p

Was a struggle, and was gutted I couldn't manage another set of 8, but I could tell if I went for a sixth form would suffer
 
I'd say that's an improvement. That angle is really harsh for judging depth too, so while you won't be at parallel yet, it isn't as bad as it looks.
 
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