33 posts in this topic

After a week's rest I'm back in serious training

Squat day 

Squats 190kg 1x5 1x8

Narrow stance squats 140kg 1x5 1x8

Romanian deadlift 140kg 1x5 1x8

Reverse hyperextension 30kg 2x10

Unilateral leg extention 3x10

Unilateral leg curl 3x10

Planks and side planks (must keep doing these back getting bad again) 

The weights flew up easy today very pleased all power squat working sets will be done in loose wraps any other variations will be wrapless 

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40 minutes ago, Jakemaguire said:

Anything can  go wrong in 3 months lol

This is true. It's a fair distance to travel too but bet it will be some experience. Good luck anyway, I'm sure you will do well :)

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Bench day

Bench press 142.5kg 1x5 1x8

Cgbp 100kg 1x18 (pb) 1x12

Incline Barbell bench 60kg 3x10 100kg 1x3 (weakness) 

Cable flys 3x15

Side raises 15kg 2x8

Hammer curls 15s 2x8

Tricep push downs 3x15

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Squats and deadlifts 

Speed squats no wraps 150kg 5x2

Deadlift 170kg 1x5 1x8

Deficit deadlift 140kg 2x8

Reverse hyperextension 32.5kg 2x10

10kg 2x15

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Physio thinks it's a disc issue pains gotten worse sciatica symptoms on both legs hes done some soft tissue work and addressed something I need to change with my squat I feel battered hopefully it improves over the next few days I may give squats a miss Monday 

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31 minutes ago, Jakemaguire said:

Physio thinks it's a disc issue pains gotten worse sciatica symptoms on both legs hes done some soft tissue work and addressed something I need to change with my squat I feel battered hopefully it improves over the next few days I may give squats a miss Monday 

Not good at all. You reckon this will set you back much or just need to play around with squat form and work through it?

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5 hours ago, RS86 said:

Not good at all. You reckon this will set you back much or just need to play around with squat form and work through it?

Not sure yet mate see how it feels next week 

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Bench day 

Bench press 145kg 1x5 1x6

Cgbp 100kg 1x19(pb) 1x15

Steep Incline dumbell press 32.5s 2x10

Incline dumbell flys 20s 2x10

Cable flys 2x20

Chest supported rows 1x20 1x10

Face pulls 2x15 

Low face pulls 2x15 

Straight arm pushdown 2x15

Curls 15kg 5x5

Wide grip Tricep push downs 2x15

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Deadlift day 

Deadlift beltless 175kg 1x6(accidentally went overy reps) 1x8

Deficit deadlift 145kg 2x8

Bent over rows 85kg 2x10

Reverse hyperextension 15kg 2x15 (keeping these light for a while now) 

Hyperextensions 2x15

My back seems to be flexion intolerant now

I'm changing the structure of my training im now only training each lift once a week until volume drops ill still do Romanian deads on squat day and a bit of upper back on bench day but otherwise everything is once a week for now

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Squats 

200kg 1x5 1x10(pb) 1x5 first set I was told depth was a bit off not by much I was at parallel but not quite breaking it second set was good i did a extra set to make up for the first one but struggled again to break parallel strength however was very good im tweaking my position at the moment to prevent further back problems so it will come just need to learn my new positioning 

Romanian deadlift 150kg 2x8

Reverse hyperextension 10kg 2x15

Single leg extensions 2x15

Single leg curl 2x15

Hard session today arse is on fire lol

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Bench day 

Bench press 147.5kg 1x5 1x6(pb)

Close grip bench 120kg 1x8 1x10

High Incline dumbell press 35s 1x10 1x9

Dumbell side raises 15s 2x12

Incline dumbell flys 25s 2x10 10s 2xfail

Tricep push downs 2x20 1x10

Ez curl 15 each side 5x5

 

 

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Deadlift day 

Deadlift (beltless) 180kg 1x5 1x8(im gonna say beltless pb) 

Deficit deadlift 150kg 2x8

Barbell row 90kg 2x10(im doing these standing on a block from now on) 

Reverse hyperextension 20kg 2x15 

Back extensions 2x15

Suitcase hold right hand only to try and balance my hips right ql muscle is over active 40kg 3x1 minute

Planks 

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2 minutes ago, arcticfox said:

Strong lifts mate, Makes me feel very weak lol

 

Lol there's a handful of 300kg deadlifters in my gym and some 300kg plus squatters even a few 200kg benches so I know how you feel 

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Squat day 

Woke up after 2 hours sleep (I work Sunday night every week 10 till 6) hips tight and sore glutes knotted back sore and thought ah it's gonna be s**t today but it wasn't lol it was good after some foam rolling and light stretching 

Squat 205kg 1x5 1x6(pb) iv done 205 for 5 once before but they wasn't to depth so im calling 2 pbs on this one lol

Deficit romania deadlift 155kg 2x8(pb)

Reverse hyperextension 10kg 3x15

Leg extension unilateral 2xfail

Leg curls unilateral 2xfail

Then spent around 20 minutes of stretching 

 

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Bench day 

150kg 1x5 1x6 (pb) 

Slingshot bench 170kg 1x3 180kg 1x1

Cgbp 125kg 2x8

Steep incline dumbbell press 40s 1x8 1x6

Incline dumbbell flies 25s 2x8

Cable flies 2x20 

Side raises 17.5s 2x12

Tricep push downs 1x20 2x10

Ez bar curls 20kg each side 5x5

 

 

 

Shoulders need a bit of love now lol they wasn't feel great all session hips are ducked too progressive loading certainly works but is definitely taking its toll.

I'm entering a push/pull comp in 4 weeks time bench only though should be a laugh not stressed about bodyweight or anything for this but a 180 bench would be nice I start heavy triples next week 

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Deadlift day

The beltless work continues 

185kg 1x5 1x7

Defecit dead's 155kg 2x8

Barbell row 95kg 2x10

Back extensions 2x20

Reverse hyper machine was broken 

Did 10 mins on the bike

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Squat day 

Squats 210kg 2x5 rep pb

Romanian deficit deadlift 160kg 1x8 (pb) 140kg 1x8 (misloaded)

Reverse hyperextension 10kg 2x20

Hyperextension 2x20

Unilateral leg extension 2x20

Unilateral leg curl 2x20

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Bench day

Bench 160kg 1x8

Slingshot bench 180kgx1 200kgx1 (pb)

Dumbell chest press 35s 1x15 45s 1x10 

Side raises 12.5s 2x15

Cable flies 1x25 1x1

Tricep push downs lots of reps 

Hammer curls lots if rep's

 

 

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