Russian Squat Masters - Le retour

Freefaller · 2 Oct 2014 at 21:23

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

Freefaller · 2 Oct 2014 at 21:52

It seriously is ****ed. My left shoulder dislocation completely seizes up

I need to sort it out - in fact I'm booking physio tomorrow.

Freefaller · 2 Oct 2014 at 22:36

Lol FT don't be daft! I dislocated my shoulder playing rugby many years ago and it's never been right since. I whinge about it a lot. I'm delighted your dB press is so good!

Habibibibibi yeah I'm sort of bracing myself as to what they say. It's private health care so hopefully the standard will be a little higher.

I'm still annoyed at my deadlifts on Wednesday though!

Freefaller · 3 Oct 2014 at 12:33

Private health insurance is fabulous - I get 10 free physio sessions with no excess per year. I will be all over that!

Freefaller · 3 Oct 2014 at 12:43

Well we're not all speshul like you!

Srs doe, well jel!

Freefaller · 3 Oct 2014 at 15:06

Regular trips to the loo

Freefaller · 3 Oct 2014 at 17:39

No point in using them just for exercises, I just need some assessment as to what the issue is as I can probably then fix myself, but diagnosing a shoulder and delving into that part of my body is hard to do as I have no access to it.

Freefaller · 4 Oct 2014 at 16:44

Somehow this morning despite being exhausted (it's been a long week) things worked out better than I was expecting.

Squats:

Warm up:

Bar*lots
60*10 - paused
80*8 - paused
110*6 - paused
140*6 - paused

Working Set:

160*5
160*5
160*5
160*5
160*5
160*5

I'm not going to lie. This was hard work. Very very hard. However, form was good, a few grinds, a few flew up so fast the bar took off a few inches off my back!

Bench low volume day:

Bar*lots
60*10 - paused
80*10 - paused
90*10 - paused
100*8 - paused
110*5 - paused

Working set:

120*2
120*2
120*2
120*2
120*2
120*2

Felt really good, good technique, no shoulder disfunction, good lat activation and scap control.

Good mornings:

Very strict form.

70*8
90*8
90*8
90*8

YTWs

2 sets of 20s holds

Hip mobility work

Core work

Freefaller · 6 Oct 2014 at 10:40

Ugh! 6*6 week this week! That's going to be hardcore! Then next week the weights go up. A lot.

I'm a masochist. Clearly.

Freefaller · 6 Oct 2014 at 12:59

Deadlift deload this week i.e. no deadlifts! Lots of posterior chain work instead.

I'm so annoyed about my failed 2x230kg - it's all in the head and I know it. The Ortmayer Magnusson deadlift routine states you need to repeat the previous workout until you succeed... I need to get over this mind block.

170kg 5*5 is going to be mind blowing, as is 180kg 4*4!

Freefaller · 6 Oct 2014 at 16:22

Will do!

Freefaller · 7 Oct 2014 at 06:57

6*6 Bench. Shoulder is playing up again, but I've got my physio sessions booked! However, I did struggle greatly with this

Bench:

Warmup:

bar*lots
60*10
80*10
100*8
110*5

WS

120*6
120*6
120*6
120*5
120*4
120*4

Started failing.

Perhaps we didn't rest enough between sets I don't know but also shoulder started to feel like it wasn't happy either. Grr. Ah well at least I got the first few sets okay-ish.

Squat deload:

These however, felt silly easy. :/

bar*lots
60*10
80*10
100*8
120*6
140*5

WS:

160*2
160*2
160*2
160*2
160*2
160*2 - paused

Ah well bench is crap anyway

No deads this week as it's a deload week so will do lots of posterior chain and support exercises.

Freefaller · 8 Oct 2014 at 13:43

Quite happy with my squatting at the moment

Freefaller · 9 Oct 2014 at 21:46

Deadlift deload.

Hip thrusts supersetted with KB Swings:

60*8 // 32*8
80*8 // 32*8
90*8 // 32*8
100*8 // 32*8
110*8 // 32*8
110*8 // 32*8
110*8 // 32*8

Box jumps:

44" x4
46" x4
48" x4
50" x3

Time for a PB

52.75" (134cm) - aiming for 55" this year I reckon. Bloody chuffed to bits! OVer 50" jump! :cool:

Pull ups:

10*6
20*6
30*6
40*6

T-Bar Rows:

70*8
80*8
90*8
90*8

Freefaller · 11 Oct 2014 at 09:05

Squats 6*6!!! I was feeling remarkably up for this. Took far too much of my prework out potion though - I was buzzing!

Squats

Bar*lots
60*10
80*10
100*10
120*6
140*6

WS:

160*6
160*6
160*6
160*6
160*6
160*6

BOOM! :cool:

Very happy with that.

Bench deload:

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

WS:

Did something a little different today - for my deload I used chains.

100kg on the bar plus 2x12kg chains.

100+chains*2
100+chains*2
100+chains*2
100+chains*2
100+chains*2
100+chains*2

Overall a good workout.

Freefaller · 11 Oct 2014 at 10:19

Beta Alanine
L-Arginine Alpha-Ketoglutarate
Taurine
Citrulline Malate
Agmatine Sulphate
Guarana
Yerba Mate
Pine Bark Extract (Pycnogenol)
Grapeseed Extract
BCAAs
Creatine

So pretty much everything!

Freefaller · 11 Oct 2014 at 10:29

Oh yeah here's a vid of my "box" jump, at over 52"! Bloody chuffed!

Freefaller · 11 Oct 2014 at 12:43

I seldom have protein shakes I get tonnes in my diet! I don't need a huge amount of protein to maintain I just need it to recover mainly.

Freefaller · 11 Oct 2014 at 19:05

Fair point. Though I wouldn't take whey before a workout.

Freefaller · 14 Oct 2014 at 09:53

Weights start to ramp up, down to 5*5 now!

I go to see my physio today which is good because this shoulder is starting to really **** me off.

Bench:

Bar*lots
60*10
80*10
100*8
110*6

WS:

127.5*5
127.5*5
127.5*5
127.5*5
127.5*5

*just* managed most of them, the last reps on set 3-5 Jon just touched the bar with his fingers to help it up. However there was no power left. First 3 reps on all 5 sets flew up nicely. I'm struggling with bracing and just a bit of technique work - my shoulder probably isn't helping either.

Squat deload:

Bar*lots
60*10
100*8
120*6
150*4

160*2
160*2
160*2
160*2
160*2
160*2

Static hangs:

Went up onto the Olympic rings and just did some scap activation and static hangs for a few minutes - felt quite nice actually.