We built this city on rock and swole

[KiNgPiN83]

Its getting there. Just need some mirrors and clear some room in an area i believe i may be able to OHP/Push Press. Its proper cold out there this time of year though...

10/02/2017

Squat
WU:
bar x 5
bar x 5
40kg x 5
60kg x 3
72.5kg x 3

WS:
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5


Bench
WU:
bar x 5
bar x 5
35kg x 3

WS:
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 15 I still have this real fascination with hitting 15 on this last set, not sure why.. Still, its nice to know there is more in the tank.


BOR
WU:
40kg x 5

WS:
52.5kg x 5
52.5kg x 5
52.5kg x 5
50kg x 5
50kg x 5

First two sets were ok, the third was horrible so we dropped the weight for the last 2. I'll re-visit 52.5kg next week.

 

[KiNgPiN83]

13/02/2017

Squat
WU:
bar x 5
bar x 5
40kg x 5
60kg x 3
75kg x 3

WS:

87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5


Seated Press (Don't have room in garage for OHP...)
WU:
bar x 5
bar x 5
40kg x 3 (Was supposed to be 30 but i'm obviously special and thought the bar weighed 10kg while i loaded the plates...)

WS:
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5 (Could feel my spotter hovering behind me which spurred me on to complete these myself.

Deadlift
WU:
60kg x 5
80kg x 5
90kg x 5

WS:
100kg x 5
100kg x 5

As i type this my lower back really isn't happy with me... I've been working on my flexibility but i think its going to take some time to fix it. My mate filmed our lifts the other day so hopefully he can get them to me ASAP so i can whack them on here. Hopefully it will feel a lot better in the morning.

 

[GSVBagpuss]

Seated sounds so much harder that standing?

 

[KiNgPiN83]

Seated sounds so much harder that standing?

It is because you can't cheat and use a bit of drive from your legs.. I'm expecting to fail on the next seated press session to be fair.

I'm in a lot of pain today with my lower back. Its almost like an out of control pump, really odd. So i'm smashing it with my spikey gym ball and using my heat pad on it. I'll probably roll it when i get home too.

 

[mrthingyx]

It is because you can't cheat and use a bit of drive from your legs.. I'm expecting to fail on the next seated press session to be fair.

I'm in a lot of pain today with my lower back. Its almost like an out of control pump, really odd. So i'm smashing it with my spikey gym ball and using my heat pad on it. I'll probably roll it when i get home too.

Savickas press for the win.

 

[KiNgPiN83]

Savickas press for the win.

They look evil...

 

[KiNgPiN83]

15/02/2017

Squat
WU:
NA

WS:
NA


Bench
WU:
bar x 5
bar x 5
35kg x 3

WS:
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5 I still have this real fascination with hitting 15 on this last set, not sure why.. Still, its nice to know there is more in the tank.


BOR
WU:
NA

WS:
NA

Back is still giving me grief although it feels far better today than it did yesterday. Massage balling it throughout the day as well as putting my heat pad on it every few hours seems to be doing the trick. Hopefully i can get back to squatting/back stuff next week.

 

[KiNgPiN83]

Today is the first day the back hasnt felt too bad. May have been the walking miles round Southend sea front yesterday that helped?! Might try some bodyweight squats/bar squats this evening to see how the back reacts...

 

[KiNgPiN83]

So there has been lifting on and off over the past 5 months but more of a focus on stertching and yoga type stuff to sort my terrible flexibility and random shooting back pains.. I've also started a bit of running again to aid with weight loss but only 5k max as my days of running miles and miles are behind me i think.

I started back this morning with a 5/3/1 training plan. I liked Stronglifts for its simplicity but i found that forever being right on my maxes doesnt work for me and i was forever picking up little niggles that wouldn't heal quick enough. I'm hoping using the 5/3/1 approach will mitigate some of this. Plus i always prefered the 5/3/1 workouts in the past! I've also gone back to morning training as its rubbish trying to fit it in after work with a baby, dinnertime, bedtime etc. Plus i do a lot of laser cutting in the evenings for our little business we've started so time is of the essence in the evenings. So this morning:

Shoulder Day:

Seated Press (Don't have room in garage for OHP...)
WU:
18kg x 5
22.5kg x 5
27kg x 5

WS:
29.5kg x 5
33.5kg x 5
38.5kg x 10

Front Raise drop sets (With plates)

20kg x 10
15kg x 8
10kg x 8

Side Raise drop sets (With plates)

15kg x nope
10kg x 9
5kg x 7

The numbers from the app were all odd so i had to get them as close as possible. I'm going to fix this for the next workout. Next up tomorrow, Deadlift.

The fact my log was still on page 1 was worrying too. Does anyone even lift anymore?

 

[KiNgPiN83]

Deadlift Day (Yesterday)

WU
50kg x 5 (I will make the min 60 next time as the 20's raise the bar higher off the ground than the 15's. Didnt occur to me at the time though...)
62.5kg x 5
75kg x 5

WS
82.5kg x 5
95kg x 5
107.5kg x 4 (I think i had more in me but didnt want to push it too much)

Hammer curls (Using plates as i dont have enough dumbells)

10kg x 10
5kg x 10
2.5kg x 15

And that was it. I had limited time so the curlz were just a vanity thing tagged on the end really i think..

Feeling it in my legs today though after a month or so off.

 

[KiNgPiN83]

Bench Day - 13/07/2017

WU
25kg x 5
32.5kg x 5
37.5kg x 5

WS
40kg x 5
47.5kg x 5
52.5kg x 12

I then did the boring but big assistance which is just many more benches

32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10

Not feeling it yet but definitley will tomorrow...

 

[GSVBagpuss]

The fact my log was still on page 1 was worrying too. Does anyone even lift anymore?

Your thread title was too strong for us to drop

 

[KiNgPiN83]

Your thread title was too strong for us to drop

I don't feel like i'm doing the thread title enough justice... Haha! I'm hoping for good things now i've dropped Stronglifts and moved to 5/3/1 though. To be honest it worked well for me in the past but Stronglifts involved less thinking and was simpler so i went for that. Big mistake..

Onwards and upwards.

 

[GSVBagpuss]

Both are fine programms - it's about consistency and pushing yourself rather than debating which is best IMHO

 

[KiNgPiN83]

Both are fine programms - it's about consistency and pushing yourself rather than debating which is best IMHO

Don't get me wrong i like Stronglifts but i dont think my body does well at being at the max every other day and i seemed to pick up too many niggling injuries.

 

[KiNgPiN83]

Squat Day - 14/07/2017

WU
35kg x 5
45kg x 5
55kg x 5

WS
57.5kg x 5
67.5kg x 5
77.5kg x 12

BBB - Squats
45kg x 10
45kg x 10
45kg x 10
45kg x 10
45kg x 10

So the above was horrible. Especially because i got a sweat on just before work and now amount of shower would kill it. To top that off we had to dress smarter today in trousers and a shirt and my fatness is trying to get out and my shirt is barely clinging on by its buttons! Plus its hot as balls in this get up. I bet these poxy VIPs won't even walk past my desk either.

 

[KiNgPiN83]

Shoulder Day - 17/07/2017

Seated Press (Don't have room in garage for OHP...)
WU:
18kg x 5
22.5kg x 5
27kg x 5

WS:
32.5kg x 3
35kg x 3
40kg x 9

BBB - Seated Press
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10

Terrible diet at the weekend though which makes the above surprising as i thought i'd struggle. Went out to a residents party type thing for the local area with a band, music, picnic etc and sunk many Ciders... Didnt feel too bad at the end of the night but spent most of yesterday vomiting and only managed to hold on to my dinner meal wise. Still, looking at the positives at least i had a decent fruit intake, stomach workout and lots and lots of sleep.

 

[KiNgPiN83]

Deadlift Day - 18/07/2017

Deadlift
WU
60kg x 5
62.5kg x 5
75kg x 5

WS
87.5kg x 3
100kg x 3
112.5kg x 6

I filmed the above and my form looked pretty decent. I'll see if i can workout how to upload them to Youtube in case anyone is interested.

BBB - Deadlift
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10

I was gassed after the last one of these and pretty much ran out of time to do any other assistance work. (I.e. Curlz. ) Maybe i can throw some in Thursday.

 

[KiNgPiN83]

Bench Day - 20/07/2017

Bench
WU
25kg x 5
32.5kg x 5
37.5kg x 5

WS
45kg x 3
50kg x 3
57.5kg x 11

BBB - Bench
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10

I then run out of time to do anything else but the app apparently wanted me to do 37.5kg dumbell rows which i doubt would've happened... Haha!

 

[mrthingyx]

All the bench and no tricep pushdowns?