UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - James Llewellin's Off Season Strength and Mass Journal

supercell · 04-04-2008, 12:07 AM

UPDATE

Today is Thursday 3rd April 2008

Firstly what a cracking day its been here; walking the dog in the sun in a t shirt and feeling the warmth of the sun on your back. Shame it might snow this weekend!!!

Training has been going well although I have now decided that I am going to back off the pressing for a few weeks as my elbows have been taking a battering as of late. So that means no more chest press or shoulder pressing, instead more isolation work followed by some lighter dumbell compound movements towards the end once thoroughly warmed up.

Deads and front squats will remain staples though and the pressing will be resumed when I see fit.

We trained chest yesterday and my chest today is SO sore today; in fact more sore than I can ever remember. Last week saw just 100kgs being pressed due to my shoulder but yesterday saw 140kgs.
Flyes last week saw just the 30kgs but this week saw the 40's.

The shoulder strain was still playing on my mind though and if your heads not in it, its really not worth pushing it. It tweaked a few times doing the bench press and I thought 'enough's enough'. That along with the tendon pains on the tips of my elbows was enough for me to make the decision to back off and listen to my body, much the same as I am doing with my diet.

Anyway, although I was a little disappointed yesterday with my poundages, under the circumstances (and also bearing in mind the week before I was expecting to be out for 4-6 weeks) it went well.

The workout was as follows

Bench press

1x15 60kgs
1x8 100kgs
1x6 120kgs
1x4 130kgs
1x4 140kgs FAILURE
1x10 120kgs dropping to 1x5 100kgs FAILURE

Incline flye press

1x12 30kgs
1x12 36kgs
1x12 40kgs

Chest press machine

1x12 half stack
1x10 half stack FAILURE dropping to quarter stack 1x6

Abs

3x15 crunches
2x15 ab machine
3x15 weighted rope crunches

I am feeling positive about tomorrow and training back. Last week I hit 250kgs on the deads but this week I will go lighter and try a few reps with 220-230kgs which was my 2 rep max the week before last (the first week of training)

Unfortunately the 'push/pull' comp falls on the 18th May which is my 35th birthday but also is the UKBFF SE show where I have a middleweight competing so it looks at this stage as though its not going to happen for me. Prob just as well with the pressing going out of the window for the next few weeks.

Diet has been spot on this week and 20 mins cardio has been performed every morning so far. Tomorrow I am out for a curry as my mother retired today so its a little treat for her and obviously me too!!

Happy lifting

J

04-04-2008, 12:07 AM	#143 (permalink)
supercell IFBB Pro Join Date: Aug 2005 Location: Kent Posts: 1,456	Re: James Llewellin's Off Season Strength and Mass Journal UPDATE Today is Thursday 3rd April 2008 Firstly what a cracking day its been here; walking the dog in the sun in a t shirt and feeling the warmth of the sun on your back. Shame it might snow this weekend!!! Training has been going well although I have now decided that I am going to back off the pressing for a few weeks as my elbows have been taking a battering as of late. So that means no more chest press or shoulder pressing, instead more isolation work followed by some lighter dumbell compound movements towards the end once thoroughly warmed up. Deads and front squats will remain staples though and the pressing will be resumed when I see fit. We trained chest yesterday and my chest today is SO sore today; in fact more sore than I can ever remember. Last week saw just 100kgs being pressed due to my shoulder but yesterday saw 140kgs. Flyes last week saw just the 30kgs but this week saw the 40's. The shoulder strain was still playing on my mind though and if your heads not in it, its really not worth pushing it. It tweaked a few times doing the bench press and I thought 'enough's enough'. That along with the tendon pains on the tips of my elbows was enough for me to make the decision to back off and listen to my body, much the same as I am doing with my diet. Anyway, although I was a little disappointed yesterday with my poundages, under the circumstances (and also bearing in mind the week before I was expecting to be out for 4-6 weeks) it went well. The workout was as follows Bench press 1x15 60kgs 1x8 100kgs 1x6 120kgs 1x4 130kgs 1x4 140kgs FAILURE 1x10 120kgs dropping to 1x5 100kgs FAILURE Incline flye press 1x12 30kgs 1x12 36kgs 1x12 40kgs Chest press machine 1x12 half stack 1x10 half stack FAILURE dropping to quarter stack 1x6 Abs 3x15 crunches 2x15 ab machine 3x15 weighted rope crunches I am feeling positive about tomorrow and training back. Last week I hit 250kgs on the deads but this week I will go lighter and try a few reps with 220-230kgs which was my 2 rep max the week before last (the first week of training) Unfortunately the 'push/pull' comp falls on the 18th May which is my 35th birthday but also is the UKBFF SE show where I have a middleweight competing so it looks at this stage as though its not going to happen for me. Prob just as well with the pressing going out of the window for the next few weeks. Diet has been spot on this week and 20 mins cardio has been performed every morning so far. Tomorrow I am out for a curry as my mother retired today so its a little treat for her and obviously me too!! Happy lifting J __________________ www.myprotein.co.uk ~ Exclusive nutritional sponsors www.jamesllewellin.com ~ The official home IFBB Pro James Llewellin