Tox's ... in it to win it

posting the 160 set of deadlifts if anyone looking wants to comment on form etc. This actually felt bad, but doesnt look to bad to my eyes. The next set felt a lot more stable after taking trainers off, didnt vid that though.

 
so my back/hip went again at the weekend bending over picking up a cup of coffe of all things :( was at chiropractor yesterday, they think its just some mucles freezing up and sticking the joints. Will go back again next weeek and see...but leg work is out for a bit.

Chest/Shoulders today

Flat Bench Press
60Kg x 15
80 x 12
100 x 8 ...1 rep beter

Seated Bar OH Press
50Kg x 15
60 x 10
70 x 8

Dips
BW x 8
+20Kg x 15
+35Kg x 12
+52.5Kg x 8...felt hard today

Db Lat Raise
16's x 15
20's x 13 ...a few cheat reps in there

Straight into Cable Lat Raise (1 set to fail)
7.5Kg x 12

Inc Bench Press
60Kg x 12
85 x 9...a lot beter than last week

Bent Over Rear Delt Flies
16Kg x 15
20Kg x 10

Pushups to fail..1 set
x 41
 
Bit of Back last night

WG Pullups
BW x 12
+10Kg x 10
+17.5Kg x 8

CG Pulldowns
80Kg x 12
95 x 8

CG Cable Rows
90Kg x 12, 8 ..forgot to change weight for 2nd set :/
100 x 10
107.5 x 7

Dbell Pullovers
25Kg x 12
30 x 10

1 Arm Db Rows
52Kg x 15
57Kg x 15

BORs (very wide grip to upper chest)
50Kg x 15
60 x 12
70 x 10

Lower back feels OK when training....but scared to put any load on it for now.

pic update
http://forums.overclockers.co.uk/showpost.php?p=23990536&postcount=9640
 
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Today...Legs/Core

Leg Extensions (home)
40Kg x 20
70 x 12
90 x 13

Front Squats
60Kg x 15
80 x 10
95 x 10

Back Squats
95Kg x 12
130 x 9

DB SS (right down with 2 count hold at bottom)
16's x 15
30's x 10

RDL's
70Kg x 15
85 x 11
105 x 12

Planks straight into Hanging Knee raises (right up to chest)

25sec hold - 12 raises
25sec hold - 10
25sec hold - 7
25sec hold - 8.....felt reaallly tough after 2 sets.


Decent considering I gave legs a week off last week. Back felt good...no twinges at all. Hopefuly it stays like that.
 
icecold said:
lol that's quite a lot of work! High reps on fronties kills me :(
Click to expand...

naa..not really. Its one 1 hard set per exercise really...unlike some of your workouts :D
Im starting to like fronts actually...if I can keep my elbows up and my weight back. Started these to keep to try keep some load of my back (its not very great) which you get more from back squats.
 
Chest/Shoulders/Tri today

Was feeling pretty crap tonight...but pushed to do it anyway.

Flat Bench Press
60Kg x 15
80 x 12
100 x 8 ..same

Seated Bar OH Press
50Kg x 15
60 x 10
72.5 x 7

Dips
BW x 15
+30Kg x 12
+52.5Kg x 8...was swinging 1st couple of reps..made it very hard

Db Lat Raise
16's x 15
22's x 9

Straight into Cable Lat Raise (1 set to fail)
7.5Kg x 13

Inc Bench Press
60Kg x 12
87.5 x 8

Bent Over Rear Delt Flies
16's x 15
20's x 12

Pushups to fail..1 set
x 47

Rope Pushdowns
25Kg x 15
30 x 12
37.5 x 9

SA OH Db Extensions
12kg x 12
15 x 11

Tri Dips to fail..1 set
BW x 30
 
WG Pullups
BW x 12
+10Kg x 10
+17.5Kg x 8

CG Pulldowns
80Kg x 12
95 x 9

CG Cable Rows
80Kg x 13
92.5 x 11
107.5 x 9-10

Deads
50Kg x 5
100 x 5
120 x 5
130 x 5
140 x 5...back went squish on last rep :(

Barbell Curls
20Kg x 15
25 x 10
30 x 10
35 x 10
40 x 9

Finished quick...back a mega a pain in the ass. Just not working properly just now.
 
Shifting some nice weight there mate :)

I'm same as you, I much prefer the Front Squats, they just feel a much more rounded exercise and a lot less stress on the back. Awesome exercise, so under-rated. Hardly ever see anyone else doing them. 95x10 is about the same level I'm at, once I go over 100kg it's a struggle keeping the reps high.
 
cheers dude...but issues, issues, issues lol. Havent really fronted over 100Kg for a long time...but its my wrists that give up first usually (use clean type grip). I plan on using these lots more in the future with constant back problems just now.

Some 're-hab' ish light legs to today. Lets see if my hip/back is going to lock up later :( Was either that or sit on my ass which probably isnt good either...

Leg Extensions (30-40 secs rest) (home)
40Kg x 15, 15
70 x 10, 9
90 x 8, 7
40 x 13
20 x 14

Front Squats (very slow down, pause at bottom)
20Kg x 15
40 x 15
60 x 14 ...was really hard lol

Back Squats (very slow down, pause at bottom)
60Kg x 15
80 x 13..wow..so was that!

DB SS (right down with 2 count hold at bottom)
BW x 15
20's x 14

RDL's
50Kg x 15
60Kg x 15
70Kg x 15


Planks straight into Hanging Leg raise

30sec hold - 12 raises
30sec hold - 11
30sec hold - 12
30sec hold - 12

felt not to bad. Chiropractor tomorrow morning anyway if something not working later on today.
 
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Chest/Shoulders/Tri today

Flat Bench Press
60Kg x 15
80 x 12
100 x 8 ..same again...will start adding a drop set to try improove
D.S. 80 x 10

Seated Bar OH Press
50Kg x 15
60 x 10
72.5 x 8

Dips
BW x 15
+30Kg x 12
+52.5Kg x 9...its a tough weight to improove on now

Seated Db Lat Raise (to be a bit more strict)
14's x 13
16's x 12
18's x 9

Inc Bench Press
60Kg x 12
87.5 x 10 ...good

Bent Over Rear Delt Flies
18's x 13
20's x 12

Rope Pushdowns
30Kg x 15
35 x 11
40 x 9

SA OH Db Extensions
12kg x 12
16 x 10

Pushups to fail..1 set
x 55

Shoulders are feeling rock solid for a change...major improovements last few weeks. Nearly no pain at all :)
 
icecold said:
Maybe try 1 or 2 heavier bench sets as well as a drop set to force the bugger along?
Click to expand...

ye maybe should just keep adding the weight by 2.5kg or so regardless of reps. Ive been at that for about 3 weeks now as a max..so need to change something. Probably could doing with adding some bodyweight also..last time I benched 10+ reps fo 100K I was over 80Kg and after a couple of bouts of HST...now at 75-76...so not to bad really I suppose. But trying to avoid dem fat gains :D 100kg still feels friggin heavy though.
 
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Chong Warrior said:
It's a great feeling not being in pain all the time :)
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ye it is...i screwed AC joint arround august 2011...and it taken till now for it be pain free. Just goes to show...if you keep at it and dont give up..it can work again:D The ammount of times Ive done that 5 way shoulder stretch..cheers Lie/Ice :)

Now...just gota fix my back and arm.....lol
 
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