IT was for 11 last week, but seeing as the effort was a huge amount higher I can understand my shortfall today!
Russian Squat Masters - Le retour
- Thread starter Freefaller
- Start date
Man of Honour
Stronk as always!
You're going to sail through 600 no problem.
You're going to sail through 600 no problem.
Thanks... Here's hoping!
Well today was tough!
Felt "up" for it, but I think I was a little bit tired as it has been a full on week for me.
Squats:
Warm up:
Bar*lots
60*10
80*8
100*8
120*6
140*6
Working set:
160*4
160*4
160*4
160*4
160*4 - well bugger me that was a messy tough set
160*4 - MUCH better.
Bench deload:
Bar*lots
60*10
80*10
100*8
Working set:
120*2
120*2
120*2
120*2
120*2
120*2
Piece of wee. Really easy and strong set.
Dips:
20*6
30*6
40*6
50*6
Good sesh. Tired but happy.
Rather vascular at the moment!
Felt "up" for it, but I think I was a little bit tired as it has been a full on week for me.
Squats:
Warm up:
Bar*lots
60*10
80*8
100*8
120*6
140*6
Working set:
160*4
160*4
160*4
160*4
160*4 - well bugger me that was a messy tough set
160*4 - MUCH better.
Bench deload:
Bar*lots
60*10
80*10
100*8
Working set:
120*2
120*2
120*2
120*2
120*2
120*2
Piece of wee. Really easy and strong set.
Dips:
20*6
30*6
40*6
50*6
Good sesh. Tired but happy.
Rather vascular at the moment!
haha! 
Caporegime
Delayed, but so in.
\o/
OHP:
Still hate these.
Warm up:
Bar*lots
40*10
50*10
55*8
60*6
WS:
67.5*4
67.5*4
67.5*4
67.5*4
67.5*4
67.5*4
Actually not to bad, but stalled a couple of times and pure aggression got it through. I need to do some more shoulder rehab.
Cable side raises:
7.5*8
7.5*8
7.5*8
7.5*8
Seated DB Press:
27.5*6
27.5*6
27.5*6
27.5*6
T-Bar Rows:
60*8
70*8
80*8
80*8
6*5 week. Things are getting tough!
Bench progression and squat deload today.
Bench:
Bar*lots
60*10
80*10
100*8
110*5
WS:
120*5
120*5
120*5 - flew up!
120*5
120*5 - getting tired not so good
120*5 - not bad for a last effort but a bit messy
Squat deload:
Bar*lots
60*10
100*10
120*8
140*6
WS:
160*2
160*2
160*2
160*2
160*2
160*2
Overall okay, some sets I was deep and it flew up, some of them were a grind. I just don't get my body.
Walking lunges:
35*8
35*8
35*8
35*8
Bleurgh.
Bench progression and squat deload today.
Bench:
Bar*lots
60*10
80*10
100*8
110*5
WS:
120*5
120*5
120*5 - flew up!
120*5
120*5 - getting tired not so good
120*5 - not bad for a last effort but a bit messy
Squat deload:
Bar*lots
60*10
100*10
120*8
140*6
WS:
160*2
160*2
160*2
160*2
160*2
160*2
Overall okay, some sets I was deep and it flew up, some of them were a grind. I just don't get my body.
Walking lunges:
35*8
35*8
35*8
35*8
Bleurgh.
Frustrating session today. Pretty annoyed, frustrated and annoyed and annoyed. 
Deadlifts:
Deficit warm up:
70*8
100*6
120*6
140*6
160*6
Working sets:
175*4
175*4
175*4
175*4
200*2 - ridiculously easy
230*1*f - just couldn't get the second rep. 230 flew up nicely, really well. The second rep I just couldn't get the bar off the ground Tried again, nothing. ****ing brain.
175*14 - I was so annoyed I just repped the **** out of my dropset.
Pull ups:
10*6
20*6
Just for a giggle and because I was annoyed I wanted to see if I could match my PB:
60*1 -
65*1 - New PB.
25*10 - not bad for a dropset
DB Rows:
50*6
50*6
50*6
50*6
Deadlifts:
Deficit warm up:
70*8
100*6
120*6
140*6
160*6
Working sets:
175*4
175*4
175*4
175*4
200*2 - ridiculously easy
230*1*f - just couldn't get the second rep.
230 flew up nicely, really well. The second rep I just couldn't get the bar off the ground Tried again, nothing. ****ing brain. 175*14 - I was so annoyed I just repped the **** out of my dropset.
Pull ups:
10*6
20*6
Just for a giggle and because I was annoyed I wanted to see if I could match my PB:
60*1 -
65*1 - New PB.
25*10 - not bad for a dropset
DB Rows:
50*6
50*6
50*6
50*6
Man of Honour
So, how long until BW chins? 
World record is 93kg - so if I can do it I'll be close to it! 
Man of Honour
Sounds like an easy progression
Bleurgh OHP day.
Warm up
bar*lots
30*10
40*10
50*6
60*6
Working Set:
67.5*5
67.5*5
67.5*5
67.5*5
67.5*5
67.5*5
Cable Side raises:
8.5*8
8.5*8
8.5*8
8.5*8
DB Press:
27.5*6
27.5*6
25*6
25*6
Had to drop the weight it was getting too much
BOR:
70*8 - pronated
70*8 - supinated
70*8 - pronated
70*8 - supinated
Warm up
bar*lots
30*10
40*10
50*6
60*6
Working Set:
67.5*5
67.5*5
67.5*5
67.5*5
67.5*5
67.5*5
Cable Side raises:
8.5*8
8.5*8
8.5*8
8.5*8
DB Press:
27.5*6
27.5*6
25*6
25*6
Had to drop the weight it was getting too much
BOR:
70*8 - pronated
70*8 - supinated
70*8 - pronated
70*8 - supinated
Man of Honour
Awesome. If I completely ignore the ridiculous amount of OHP and cable side raises you did beforehand I can pretend that my DB press weight is the same as yours
For somebody with an apparently gammy shoulder, that's some obamanotbad.jpg pressing...
It seriously is ****ed. My left shoulder dislocation completely seizes up
I need to sort it out - in fact I'm booking physio tomorrow.
I need to sort it out - in fact I'm booking physio tomorrow.
Man of Honour
That sucks. I hope my joke about DB press wasn't inappropriate
I have issues with my right shoulder when pressing. For me it's much more simple - as soon as my form slips so does my shoulder. It's not fun though so I imagine more serious issues are even less enjoyable :/
I have issues with my right shoulder when pressing. For me it's much more simple - as soon as my form slips so does my shoulder. It's not fun though so I imagine more serious issues are even less enjoyable :/
It seriously is ****ed. My left shoulder dislocation completely seizes up
I need to sort it out - in fact I'm booking physio tomorrow.
If it makes you feel any better, my physio today suggested I had a dose of Golfer's Elbow due to potentially too much pulling work (matron!)... such a macho condition.
Good luck with the shoulder, buddy!