wozza2k's pursuit of vanity

Felt weak doing the 100s but felt ok-ish on the 110 what sort of wizardry is this? Shoulder needs a lot of work from the physio as its tight as hell and really didn't like me doing OHP at all. 2015 looks to be a year of repairs for me...

Squat
Bar
60 5 5 5
80 5 5
100 5 5 5
110 3 5

DL
60 5 5 5
80 5 5
100 5 3
110 3

OHP
Bar
 
2014 Review

2014 PB's

Squat 140
Bench 75
DL 140

So my 2014 hit some highs and lows, I managed some good numbers (for myself) but also I managed to injure myself somehow so it feels as though those numbers are a million miles away.

2015 will be a year of really tidying up form, muscle imbalances and hopefully getting back to 2014 numbers and more. In addition to lifting I've taken up swimming lessons which may or may not help things but we'll see.

Some targets for 2015:
Squat 160
Bench 80 - Can't say I am hugely fussed about this one...
DL 160
 
Felt ok with 110 on squats but will still with this and aim for 5 x 5 on next workout whilst tidying up form. No bench tonight as some noobies decided they wanted to hoard it for the best part of an hour...


Squat
Bar
60 8 5
80 5
100 2 x 5
110 3 x 5

Row
40 10 10
50 5 5
60 5 x 5

Cable row

Pull ups
5 5 4 3
 
New year rush in full flow today so kept it simple and short, nothing to do with feeling fatigued from swimming yesterday....

DL
60 8 8
80 5 5
100 5
110 5 3

Squat
Bar 10 10
60 5 5
80 5
100 5 3
110 3 3
 
Boom! Happy to manage 110kg 5 x 5 tonight, rows fell comfortable bench I'm happy with considering my shoulder is gaffed I'm content.

Physio have advised me to avoid overhead press motions until she's 'fixed' my shoulder more so thats ok with me considering that was a pants lift for me anyway :D

Squats
Bar
60 5 5
80 5
100 3
110 5 x 5

Row
40 10 10
50 5
60 5
62.5 5 x 5

Bench
Bar
40 10 10
50 8 5
60 5 5 5 5 3
 
She's not conventionally attractive, but her knowledge and ability to fix me makes her attractive if you get me?

Definitely feels good get back into squatting again, will have to be careful this time as ankle/calf (apparently it's my soles???) is still on the mend and being worked on.
 
After not managing a lot at yesterday's meet I thought I cram in a more serious session today, fasted with caffeine.

Squat
Bar
60 5 5 5
80 5 1
100 3
110 5 x 5

Row
50 5 5
60 5 x 5

Bench
Bar
40 8 5
50 5 5
60 5 x 5

Battle ropes
 
Light physio work then just Deads. Didn't appreciate being told I should lower the weights quietly midway through though.

DL

60 5 5
80 5
100 5
110 5 3
115 3 3 3
120 1
 
mrthingyx said:
Do you train at David Lloyd?
Click to expand...

Fortunately not. I think the 'manager' was worried newbies were being scared/put off by me...

Tonight:

Trying to get back into decent numbers whilst being cautious not to overdo it.

Physio have advised me I need to work on my hamstrings hence the leg curl thing at the end, will be more random exercises to follow in upcoming sessions whilst I am being fixed

Squat
Bar
60 5 5
80 5
100 5
110 3
115 5 x 3

Row
40 10 10
50 5 5
60 5 x 5

Bench
Bar
40 8 5
50 5 5
60 4 5 5 3 5

Leg curl thing...
 
Was quiet enough for me to take my time, setup the gorillapod and film a few of sets tonight, but lawd not sure what the hell is going on but form is absolutely shocking so I only included some of the better vids...

Squats
Bar
60 5 5
80 5
100 3
115 3 3
100 3 3

DL
60 1 1 1 3 3
80 3 3
100 3 3 3
120 2 2


2nd 115kg set, wonky as hell. Someone even asked me if this was some new technique :( Dropped the weight after reviewing this video to see if things improve

Last set of 100kg, looks slightly better but the winks still there.

Think this is the middle 100kg set, I'm seem to be struggling to get tight before initiating the pull, in addition my head is just in the wrong place.
 
Physio said I need to strengthen my hamstrings hence the Nordic curls and leg curls at the end, lawd they are killer! Hoping I can maybe hope crawl to work tomorrow

Squat
Bar 10 10
60 5 5 5
80 5 5
100 5 x 5

Row
40 10 10
50 8 8
60 5 x 5

Nordic Curls

Seated Leg Curls
 
New year starters started to dwindle down so it's getting better in the gym :D

Tonight was playing about with slowing down the movements on squats and dead to tidy up form, I felt a lot better with deads but need to get video to see if what i feel is right...

The hamstring work is interesting to say the least

Squats
Bar 20 10
60 5 5
80 3 3
100 3 x 5
105 3

DL
60
80 3 3
100 3 x 3
110 1

Nordic Curls

Cable rows

Leg curls
 
Physio recommendations as apparently I'm too quad dominant

Tonight:
Really quick session before heading out for dinner.

Squats
Bar
60 5 5 5
80 3 3
100 3 x 3

Bench
Bar
40 5 5
50 5 5
60 3 x 5
 
I'm not convinced the bar I was using for dead was a normal 20kg only bar as 120 felt a lot lighter than I'm used to...

On a different note a PT told me I have really good form on my deads but I'm not convinced watching the footage.

Squats
Bar
60 10 8
80 5 5
100 3 5 5 5 3

DL
60 5 5
80 5 5
100 3 3 2
120 1 3 3 2

Nordic Curls

Tyre Flips (80kg)
3 x 1 min

 
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Thinking of resetting squats from 60kg, recorded 4th set of 100kg and it was slanty/wonky as hell. Clearly I really need to tackle my imbalances which is much worse than I thought :(

Squat
Bar
60 5 5 5
80 3 3 3
100 5 5 5 5 3

Row
40 10 10
50 10 10
60 5
62.5 5 x 5

Bench
Bar 10 10
40 10
50 5
60 5 x 5

Cable rows

Pull ups
5 5 4

Tyre Flips (80kg)
3 x 1 min

 
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