Russian Master Hybrid - Back to the DOMS part un!

Freefaller · 20 May 2014 at 22:29

Day 25 - Deadlifts

Deads

RDL Warm up:

Bar*lots
60*10
100*10
120*8
140*6
170*4
190*3

207.5*3
207.5*3
207.5*3

Form started to falter quite badly

I think I'm just rather tired at the moment.

DS:

175*8

Pull ups:

20*8
30*6
30*6 - paused reps
BW*12

ISO Row:

80*8
80*8
80*8

Bleugh

icecold · 21 May 2014 at 12:22

Bru stop doing these drop sets! You're in a peaking phase at the moment, and you need to be recovering.

Freefaller · 21 May 2014 at 13:16

I know but these last 2 days are my last workouts now for 3 weeks so just wanted to have a laugh :'(

BennyC · 21 May 2014 at 15:07

Freefaller said:
I know but these last 2 days are my last workouts now for 3 weeks so just wanted to have a laugh :'(

No time for laughs, only gains :cool:

icecold · 21 May 2014 at 21:54

Facebook reminded me, it makes sense now!

Enjoy yourself bud!

Freefaller · 12 Jun 2014 at 12:12

Aaand I'm back.

Started again but knocked myself back a few sessions to ease myself back into it.

SO MANY DOMS!

mrthingyx · 12 Jun 2014 at 12:16

Freefaller said:
Started again but knocked myself back a few sessions to ease myself back into it.

SO MANY DOMS!

Give me time to catch up with your squats..

Enjoy tomorrow!

icecold · 13 Jun 2014 at 14:16

Back in!

Freefaller · 14 Jun 2014 at 10:28

Well 1 week of training done!

115kg bench was reasonably straightforward a bit tough
197.5kg deads were not so good. Hard and form was only just okay
67.5 OHP felt surprisingly okay
160kg squats felt great but very very heavy.

Delvis · 14 Jun 2014 at 11:13

<3

WB - This is going to be tasty

wozza2k · 15 Jun 2014 at 13:25

Comes back after a few weeks out with big lifts totalling near 500kg.... Disgusting. So much mire

Freefaller · 17 Jun 2014 at 10:56

Ha! Not quite - it's a bit of a struggle!

Bench 4*4:

Bar*lots
50*10
70*8
80*6
90*5 - fffff felt heavy

100*2
110*2

115*4
115*4
115*4
115*4 - best set :/ either way that wasn't easy.

Squat deload:

Bar*lots
60*10
80*10
100*6
120*2
120*2

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

Walking lunges:

30*6
30*6
30*6
30*6

Freefaller · 18 Jun 2014 at 05:58

Deadlifts went much better today. Felt quicker, form tighter, better glute activation and generally felt much more comfortable. Still, 3*3 is going to be HARD!

Deads:

RDL Warm up

Bar*lots
70*10
100*8
120*6
140*5
150*2
185*2

197.5*4
197.5*4
197.5*4
197.5*4

Pull ups:

10*8
20*8
25*8

DB Rows:

50*8
50*8
50*8

BennyC · 18 Jun 2014 at 09:38

Joocey deads, mirin.

Delvis · 18 Jun 2014 at 11:07

200kg next week?

Freefaller · 18 Jun 2014 at 19:02

207.5kg yup

Freefaller · 20 Jun 2014 at 10:23

Still on 4*4 at the moment - OHP! Yay :/

OHP:

bar*lots
30*10
40*10
50*6
60*3

67.5*4
67.5*4
67.5*4
67.5*4 - my shoulder AIDS seem to be improving as that felt reasonably good - a little bit of impingement but felt smooth.

PP:

A little bit of PP as I haven't done any in ages.

60*3
80*3
90*3
100*2
110*1

Cable Side Raises

7.5*8
7.5*8
7.5*8 - I like these for a bit of mobility work seems to help open up the shoulder somewhat

Seated DB Press:

30*6
30*6
30*8 - perhaps 32.5 next week....

Cable rows:

75*8
80*8
85*10

BennyC · 20 Jun 2014 at 10:46

Tasty. New found love for side raises recently now my activation is on point. Boulder shoulders for all \o/

Begbie · 20 Jun 2014 at 17:27

BennyC said:
Tasty. New found love for side raises recently now my activation is on point. Boulder shoulders for all \o/

Rear cable side raises...hnnnng. Much pain.

How have I missed this? Such beast, such awesome. That feel though when your warmups make me look weak

Looking mireful dude.

Freefaller · 20 Jun 2014 at 20:57

Squats 4*4

Squats:

Bar*lots
60*10
80*10
100*6
120*5
140*2
150*2

160*4
160*4
160*4
160*4 - felt damned good - had 6-7 in tank I reckon. :cool:

Bench deload:

Bar*lots
60*10
80*8
90*5

102.5*2
102.5*2
102.5*2
102.5*2
102.5*2
102.5*2

Dips:

20*6
30*6
40*6
50*6

Good sesh.