AK's Journal

I can see the point and while I always finish on my heaviest set with my main compounds I prefer doing 1 max effort set rather than 3.

I'll keep it in mind tho and might switch that style into my assistance work when I next swap up a bit and see how it fairs

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Chest/Triceps

Flat BB Bench

102.5kgx7+1
92.5kgx6+1
85kgx6

Decline DB

35kgx8
30kgx8
30kgx8

Cable Crossovers

17.5kgx10
15kgx10
12.5kgx10

Smith Floor Press

70kgx6
60kgx7
50kgx12

Dips

BWx4+4 negatives

Elbow niggling a bit from the negatives, no more for today

Pushdowns/Overhead Extension Superset

35kgx10/24.5kgx12
31.5kgx10/24.5kgx8

Bit of a weird session today - strength seemed to be all over the shop, despite feeling quite fresh and well fed! Guess it's just one of those sessions, got a bit frustrated towards the end as everything was going down from last week, but what can you do i suppose.

Weight seems to have stayed around 217lbs for a while now, time to up the food again

Journal

Youtube Channel

Nice work. Weight is up from the last time I checked in. 220lb aka 100kg is a nice milestone

Stonehenge
 
Where the banshees live and they do live well

Yup, very happy with it!

Managed an extra rep on last week's work, so hopefully next week i can make the full 8 LOL.

If i can get to 110 for reps by christmas i'll be a happy bunny.

Journal

Youtube Channel

If it's moving in the right direction as a whole then it's all good

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Glutes/Hamstrings/Calves

Deadlifts

120kgx5
120kgx5
120kgx5

Seated Hamstring Curls

85kgx12
75kgx12

Glute-Ham Raises

BWx15
BWx12
BWx12

Good Mornings

50kgx10
50kgx10
50kgx10

Donkey Raises

BW+20kgx30, 10, 10, 10 - ~15 seconds rest between, into

Seated Calf Raise

40kgx10, 10, 10, 10, 10

Core and stretching to finish.

Yes you read right, today was the first day in almost 12 months i've pulled conventional stance from the floor Back has been feeling much better the last week or so with all the stretching, core and cardio work so i thought i'd test the waters during my warm-up sets and it felt fine!

The problem i had last time (well for the first 2 years of training when i could deadlift) was bouncing up and down before the lift as a sort of psych up and carried this through into my sets. The result was my hips shooting up waaaaaay too early and putting everything on my lower back. I'll be adding no more than 5kg per week now, and making sure i keep my **** out and keeping it there as long as possible.

As a result i think i may need to change the exercises around a bit, i've spent so long trying to get my glutes firing properly and sumo's did this perfectly, so i may look at putting pullthroughs back in for working sets.

Also need to find a better way to do donkey raises - my belt felt like it wasn't going to take 2 20kg plates so i had to stick with one, but the exercise felt far better on my gastroc's than anything else i've done.

Journal

Youtube Channel

I must admit, i did blink twice when I read the second line of your post.
 Is a congratulations in order?



Good to hear your backs in one piece as well.

Journal

Well done mate, after a long exodus from DLs myself I can certainly appreciate the feeling of 'well being' once you get them going again. Nice stuff.

That's quite a brutal 'posterior chain' workout there

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Cheers chaps, i'm glad to get back into them and hopefully things will continue on track. My back is already getting DOMS so i think tommorows back and shoulders session could be interesting LOL.

Journal

Youtube Channel

Back Width/Shoulders

Seated Row

77kgx12
73kgx12
66kgx12

Underhand Pulldowns

75kgx12
75kgx10
70kgx12

Chins

BWx7
BWx6
BWx6

Barbell Push-Press

60kgx6
55kgx6
50kgx6

DB Laterals

12.5kgx10
10kgx10+5 swingy reps
7.5kgx10+5 swingy reps

Face Pull/Rear Fly

31kgx12/9kgx12
28kgx12/9kgx10

DB pullins (thanks GB :D) and stretching to finish.

Good session today - albeit feeling a bit sore from deads. Lower back, medial glutes, and very top of the trap insertions (upper neck) in particular! I'm hoping with more rest on other weeks it won't be enough to put a dent in this session.

OHP work was quite good, but i think my grip was slightly too wide on the first two sets as i was losing a lot of the energy transfer from the leg drive and the bar slowed right up when coming off my clavicles. Also need more flexible wrists! Everything else all good.

Journal

Youtube Channel

It's inevitable that the DOMS from an exercise that has been absent for that long will be around for a few days, as the weeks move on you'll be fine with it

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

So deadlift is a yes, yes now?

What about squats?

 Body Weight - 75kg
Bench - 135kg
Squat - 180kg
Deadlift - 180kg

Total - 495kg

jack5r


So deadlift is a yes, yes now?

What about squats?

Still going to keep these out of the picture for a while yet, if all goes well then new year i'll put back squats back in. Fronts i can handle at the moment and i'm hoping it can help me re-educate myself on how to hold the arch. As with my hips shooting up with deads previously, the same thing happened when my squats reached their heaviest pre-injury. Get into the hole, hips come up way too quick, weight and stress shifts completely onto my lower back and something goes.

More time to bring up my hams, glutes and core will do me more favours in the long run i think, better safe than sorry is how it'll play out now.

dirtyvest


It's inevitable that the DOMS from an exercise that has been absent for that long will be around for a few days, as the weeks move on you'll be fine with it

Yeah more than likely, my lower back feels more structurally sore (i.e the non-muscular bits) following training today, i think part of it was the Push pressing on top of yesterdays efforts, hopefully just deconditioning again.

Journal

Youtube Channel

Quads/Calves

Front Squat

70kgx5
80kgx5
85kgx5
80kgx5

Staggered Leg Press/Leg Extension Superset

140kgx10/25kgx10
140kgx10/25kgx10

Walking Lunges

22.5kgx16
22.5kgx16

Donkey Raise/Leg Press Calf Raise Superset

BW+35kgx46 (calfs were on the verge of cramping here so stopped short of 50) into 120kgx50. Rest pauses for 10-15 count where needed.

Pretty good session today. Hams were still a bit sore today but didn't seem to affect anything too much.

Fancied some heavier Fronties today to see where i'm at roughly for working sets when fresh. Probably be around 75 for 10's i think, so will give that a go next week.

Leg pressing stuff was burn-orific too, lovely

Journal

Youtube Channel

Shouldn't you strengthen up your quads so you can do more of olympic type squat with very little leaning forward? On the squats surely weak quads is what's causing your hips to rise and body shift forward so that the hams/glutes take over more. Same with deads although for me it was more about practice on leg drive of the floor.

 Body Weight - 75kg
Bench - 135kg
Squat - 180kg
Deadlift - 180kg

Total - 495kg

You're probably not far wrong TBH. I found with higher rep stuff (>15) there was little forward lean, maybe in the last few reps at most but generally it wasn't a problem. Seems peculiar to have weaker quads though as until a few months back my quad volume vastly outweighed my ham/glute work.

I think the excessive forward lean was down to too much too soon as the 10's were pretty much 10RM's and form dipped quite a bit as a result. Also i think a weak core might've been a result too - at the time i wasn't doing any DL's and had very few movements that'd tax it indirectly. Will have to see how it goes.

First step is to get some strict fronts done for a couple of weeks and see how things go. I had no problems holding the arch today as the movement feels a lot easier for me to stay straight and open my hips up to drive through on the way back up.

Journal

Youtube Channel

Give me a clever question to ask you in your interview
 

Dbam comes, spouts some ****, DBAM goes.

Just ask me something and ill reply in the morning. Todays not been a good day for the interview LOL.

Wheres that cnut Neb when you need him.

Journal

Youtube Channel

Yeah its gone very quiet I blame that twat neb it has fcuk all to do with me I am really popular on here
 
 
Honestly
 
I'll have a tab and think of something to ask
 
 

Dbam comes, spouts some ****, DBAM goes.

Back Thickness/Biceps

Makeshift Tbar Row

85kgx12
75kgx12
65kgx12
60kgx12

Wide Grip Cable Row

73kgx12
70kgx12
63kgx12
59kgx12

DB Shrug

35kgx15
35kgx15
35kgx15

DB Preacher

20kgx8
15kgx10

Incline Supinated DB Curls

12.5kgx10
12.5kgx10

EZ Bar Curl

25kgx12
25kgx10

Usual stretches plus some wrist stretches to finish (as i want to use the clean grip for my Front Squats & OHP'ing)

Really good session today, was sweating like a beast throughout the rowing work. Lower back took quite a caining with the T-bars, but nothing worse than a nasty pump really.

Think i might change the bar i use for cable rows for a bit though, no longer really feeling the movement as i used to with the LPD bar. We've got a neutral grip one of a similar width, but i'm not sure if i need to keep some pronated grip rows in or not, maybe i'm being too anal

Journal

Youtube Channel

Still nailing some consistant sessions in there bro.

FS should help focus on the quads more if that's where you feel you are weak. However, if you are going for a heavy squat so much of the power comes from the posterior chain and hips that I'd be suprised if, at this stage, quad strength is the problem. Not impossible tho so no harm in attacking them.......

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yeah thats my thinking too.

For the time being though i'll keep with the fronties. Given that my back pain is pretty much eliminated in it's entirity it's honestly refreshing to not have to put a hand on my knee bending down, leaning on things etc, so the last thing i want to do is jump into back squats again too soon!

Chest/Triceps

Flat BB Bench

102.5kgx7
90kgx7+1 (RP)
85kgx7+1(RP)

Decline DB

35kgx8
35kgx6
30kgx10

Cable Crossovers

15kgx12
12.5kgx12
10kgx12

Smith Floor Press

70kgx6+2 (RP)
60kgx7+2 (RP)
50kgx8+2 (RP)

Pushdowns/Overhead Extension Superset

35kgx10/24.5kgx10
31.5kgx10/24.5kgx10
31.5kgx10/21kgx12

Bit of a mish-mash session again. Benching was no better than last week, possibly because random spotter #1294 decided to unload the bar BEFORE I WAS SET So god knows how much energy i wasted having to set myself with a ton over my head. Think i need a slightly newer direction with the benching though as i've been stuck on 102.5 for the last three weeks. In my mind i can either drop down to 100 and try for 10's, or go up to 105 and try for 6's.

Start my new job tommorow though, so at least i've got an income now

Journal

Youtube Channel

any pics on here mate?

I usually like to know who it is im insulting.....you are but an enigma to me :)

Hah - i've not posted up any since about July.

I'm sporting too much of a belly for me to put a front shot up at the moment though I'll dig out a back shot in the next few days for you.

Journal

Youtube Channel

ahhhh what page:)
Dont make me have to rummage through 142 pages!!

Due to my back, I've lived by FS for about 6 years now. I love 'em.

Good benching work. Take a few works to work on your strength breaking the 102 rather than step back. A step back will not help overcome the mental block. Just fcuk it and go heavier, work on some lower reps adding weight and dropping a rep each week. After a month or so have another bash.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dirtyvest


Due to my back, I've lived by FS for about 6 years now. I love 'em.

Good benching work. Take a few works to work on your strength breaking the 102 rather than step back. A step back will not help overcome the mental block. Just fcuk it and go heavier, work on some lower reps adding weight and dropping a rep each week. After a month or so have another bash.

Sounds like a good approach to me, next week ill see where i can get with 105! Did you ever get a proper diagnosis for your back?

robisco11


ahhhh what page:)
Dont make me have to rummage through 142 pages!!

They're not actually in this one i don't think - check my UKM one, page 12 i think!

Journal

Youtube Channel

My back probs stem back 16+ years to an age where I just left it instead of getting it fixed early. 2 slipped and 2 compressed discs originally, add bball and weight training into the mix before getting it fixed and I can now easily get postural misalignments. On the plus side, nipped in the bud they are always (touch wood) quickly fixed nowadays but I do have to manage it all.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Whats the job AK? Is it as glitzy and glamorous as I think??

Journal

LOL, nope

My job basically entails running through data input into a software program in development to try and locate all the bugs that're in the system. Today was the induction day so i had to just do a lot of listening, tommorow is when the fun starts

Journal

Youtube Channel

Glutes/Hamstrings/Calves

Deadlifts

125kgx5
130kgx5
135kgx5
140kgx5

Glute-Ham Raises

BWx12
BWx12
BWx10

Good Mornings

50kgx10
55kgx10
55kgx8

Donkey Raises

BW+25kgx25, 10, 10, 10, 10 - ~15 seconds rest between, into

Seated Calf Raise

50kgx10, 10, 10, 5

Core and stretching to finish.

Hmm. Well last week i pulled 120 for 5's and it seemed alright, today i pulled 140 and it seemed alright I think in fairness my ego crept in a wee bit so i'll pop it back in check next time around to ensure my hips aren't riding up too early. Still there was no discomfort at any point, only some lower back pump.

First session i think i've ever done after a full days work too, not too bad

Journal

Youtube Channel

Ooooo, workouts AFTER work.... horrible stuff, I avoid them like the plague (which is quite easy when you work late shifts LOL)

Good to see things going well on the DLs, fingers crossed

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yeah i know what you mean! Thankfully the gym wasn't horrendously packed. Only had to wait a few mins tops for a bar so not too bad all things considered. Not looking forward to training chest on a monday though

TBH the actual lifting felt OK but next session (sunday week) i'll be making damn sure my hips stay as low as possible as long as possible, i need to re-educate myself to not SLDL it up so much.

Journal

Youtube Channel

Back Width/Shoulders

Seated Row

77kgx12
70kgx10
70kgx10

Underhand Pulldowns

80kgx12
75kgx10
70kgx10

Chins

BWx8
BWx6
BWx5

Barbell Push-Press

60kgx7
55kgx5
50kgx8

DB Laterals/Cable Laterals Superset

12.5kgx10/5kgx10
10kgx10/5kgx10
7kgx10/2.5kgx10

Face Pull/Rear Fly

Crossover station rather than LPD today, felt much better.

21kgx15/9kgx10
24.5kgx12/9kgx10

Stretching to finish.

Back work was a bit dull this week, not really having as much enjoyment as i used to so time for a change up next time around.

Delt work on the other hand was awesome PP is up just the 1 rep at 60kg, so i'm happy enough with that for now given the amount of work being done before it. Lateral supersets destroyed me though, so much burning

Journal

Youtube Channel

Yeah, that is quite a bit of work to then follow up with PP. Nicely done

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yeah i know what you mean! Thankfully the gym wasn't horrendously packed. Only had to wait a few mins tops for a bar so not too bad all things considered. Not looking forward to training chest on a monday though

TBH the actual lifting felt OK but next session (sunday week) i'll be making damn sure my hips stay as low as possible as long as possible, i need to re-educate myself to not SLDL it up so much.

think about driving with the shoulders

you have a job?

-

The boys still banned!

Journal

You wally LOL ..... must be nearly over now, 48hrs wasn't it (don't blame me I was offline ) 

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dirtyvest


You wally LOL ..... must be nearly over now, 48hrs wasn't it (don't blame me I was offline ) 

Don't worry i'm back now! You should've unbanned me though Bloody gen-pop guys who can't take a joke LOL.

R3261

Yeah i know what you mean! Thankfully the gym wasn't horrendously packed. Only had to wait a few mins tops for a bar so not too bad all things considered. Not looking forward to training chest on a monday though

TBH the actual lifting felt OK but next session (sunday week) i'll be making damn sure my hips stay as low as possible as long as possible, i need to re-educate myself to not SLDL it up so much.

think about driving with the shoulders

you have a job?

I was actually thinking that the other night, i suppose the path of movement for the shoulders is much differed between hips shooting up deadlifts and hips doing what they're meant to deadlifts.

I'm doing some temp work for the council at the moment, nothing flashy but it's simple work and my boss is hot so it's not all bad. Hopefully get an extension to take me until February when i start my MSc.

No.13


The boys still banned!

Thankfully no more

Back Thickness/Biceps

Makeshift Tbar Row

85kgx12
75kgx12
70kgx12

Wide Grip Cable Row

63x10 (Used a different bar for the first set and it was poo so went back to my normal one)
63kgx12
63kgx12

DB Shrug

37.5kgx15
37.5kgx12
37.5kgx12

DB Preacher

20kgx8
15kgx10
12.5kgx10

Incline Supinated DB Curls

15kgx10
12.5kgx10
12.5kgx10

Usual stretches to finish.

Productive session today but i'm finding myself a bit bored of it. Next week i think i'll go back to BB rows for a bit or i may just lump Back training into one session again for a while and have Shoulders with Tri's or Bi's.

Feeling absolutely shagged after most training days now, AM cardio and PM weights is not fun

Journal

Youtube Channel

What does one do when banned.... I'd go stir crazy . Welcome back, now behave yourself before I have to personally come round and give you a wedgey!!!
 
I've never quite got this 2 seperate back sessions thing, width and thickness. It all gets worked the same I thought, you build a back and it will be thick and wide, that's how it goes..... IMHO. So yeah, one session says me.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal