Returning from injury

brianthebard

today;

bench; 20x10, 40x5, 50x5, 55x5, 60x5, 65.5x2,1,3, 67.5x1.

db bench; 30sx3, 28sx4,1, 24sx5,6.

seated db pc's 6sx10,10.

bb row; 60x10, 70x8x2.

Ok, gotta figure out my excuses, em...small breakfast, the weather, carb cycling, only took one zinc/mag tablet last night...yeah that was probably it. :rolleyes:

itsallaboutheL

brianthebard wrote: »

today;

bench; 20x10, 40x5, 50x5, 55x5, 60x5, 65.5x2,1,3, 67.5x1.

db bench; 30sx3, 28sx4,1, 24sx5,6.

seated db pc's 6sx10,10.

bb row; 60x10, 70x8x2.

Ok, gotta figure out my excuses, em...small breakfast, the weather, carb cycling, only took one zinc/mag tablet last night...yeah that was probably it. :rolleyes:

Your bench can't be this stagnant??

brianthebard

Feck off. Actually it wasn't too bad today speed wise, I just felt unstable and didn't want to chance failing.

cardio,shoot me

brianthebard wrote: »

Feck off. Actually it wasn't too bad today speed wise, I just felt unstable and didn't want to chance failing.

no spotters?

brianthebard

No spotters cardio, there's a few guys there you'd trust to do it and a few you wouldn't you know?

Anyways, todays cluster****;

box squats; 40x6, 60x5, 70x5, 90x5, 100x3, 110x3, 120x2, 130xf.

seated gm's; 70x8x3.

pulldowns; 41x12, 43x8, 26x40.

gheyness. In retrospect since I stalled on the second rep of 120 and just about got it up I probably shouldn't have gone for 130 but I thought I might have it. didn't have the time or inclination for lunges.

cardio,shoot me

i usually tell someone to just unrack it, and when im failing it, dont touch it, ill lower it to my chest first, that way if they touch it i can give out to them.

brianthebard

today;
diesel crew w-u.

incline db bench; 16'sx10x2, 20x10, 22'sx9.

db push press; 20x8x3.

skullcrushers; 20+bar 8x3.
curls; same 10x3.

shovels; 25x8x2.

assisted chins; -40x6x2.

decent enough session, will change the db push press for something else next week, probably btn smith press. skullcrushers are getting slower and a little hard on the elbow, might move to the floor.

brianthebard

warmed up w/ a machine row while waiting for a bench. then;

bench; 20x8, 40x6, 50x5, 55x5, 60x5, 65x3, 70x3.

db bench; 30sx2, 26sx6,4.

bb row; 70x8x4.

db powerclean; 6sx10x3.

done. decent enough session, managed to improve the bench a bit, rows were good because I tried to hold it at the top and controlled the descent, felt it throughout my back. floor presses next week.

JJayoo

Didn't gym, i am a lazy slob:(

itsallaboutheL

JJayoo wrote: »

Didn't gym, i am a lazy slob:(

not as bad as me.

brianthebard

JJayoo wrote: »

Didn't gym, i am a lazy slob:(

I was watching the door between sets to see when you'd arrive.

podge57

I always go really slow on lat movements, you can really feel the lats working that way. Its all about the pump :cool:

brianthebard

lol didn't feel any real pump today but will definitely be pausing at the top where possible and controlling the descent from now on.

brianthebard

Today;
conventional dead; 60,80,100,120x3, 130x2, 140x1, 150xf,f.
sumo; 150x1. 160xf.

bb lunges; 75x6x3.

pull thrus; 30x8, 38x8x2.

pulldown abs; 38x20, 44x10, 26xlots.

seems that my lower back is no longer the weak link, but instead the glutes and hamstrings, which I always thought were pretty decent. Conventional felt good today, took a wider than shoulder width stance and until the 150 it was great. same as couple weeks ago with the snatch grip, got it a few inches off the ground and then stuck. Could be an upper back issue either? I dunno, just have to get stronger overall.

brianthebard

today;
dc wu.
incline db bench; 16sx10x2, 24sx8,7(f 8th).
btn standing press;30x6,35x5,30x8,6.
skulls; 22.5+ez bar; 8,dodgy 8, 20+bar;6.
curls; 10x3.
shovels; 30x8es, 20x8es.
assisted chins -40; 5,5,5.

was hard enough today, might put btn press before bench next week. Will probably drop the skulls for pushdowns cause the first two lifts are pretty hard on the triceps and its hard to do anything serious with them after that. shovels were hard, gripping the bar mainly, probably because of deadlifts yesterday.

brianthebard

machine row; 40x10x3.
floor press; 40x8, 50x5x2, 60x6, 65x2,1.

bb/yates row; 72.5x8x4.

db bench; 30sx4,2, 24sx8,6.

face pulls; 23x10, 28x8x2.

floor press was a balls to set up, plates kept knocking against the steps I was using, 2 10kg plates was a bit too low, etc. felt very different to the pin press set up of a few weeks ago. assistance continues to be handy though. Slightly annoying really.

There were all sorts in the gym today, like a compendium of odd things you see or hear about people doing.

brianthebard

today;

front squats; 20,40,50,60,70,80x5. 90x3, 100x2, 105xneg.

oly/back squats; 70x8, 80x8x2.

pull thrus; 31x8, 38x8x2.

pulldown abs; 38x12(or something), 43x8.

forgot the chalk so went with front squats. Felt good, going to try out my knee wraps the next two weeks I've had them in the press for ages and just want to have a bit of fun. 100x2 is a rep pb by one rep. Probably should've gotten the 105 but I didn't rest at all between those last two attempts. Tried lunges but my legs weren't up for it, squats were more stable.

brianthebard

Today;
incline bench - 20x8,30x8,40x5,50x5,60x3, 65x1.

yates row - 75x8x4.

db bench - 30s x3, 24s x8x2.

yates rows are awesome. Going to give the 30s a rest for a while now and just work up from the 24s for the next few weeks. Incline was ok, I think the first week I rotate in a new ME lift is not the time to hit pr's.

brianthebard

today;

front squat; 40,50,60x5. 70,75,85x3. 95, 105x2.

high bar squat; 82.5x8x3.

pull thrus; 41x8x2.

pulldown abs; 41x12, 43x10, 33x15.

kevpants

What way are you structuring training at the moment Briano? I'm too lazy to look through and figure it all out

brianthebard

Briano? Lol. Its roughly following the first westside for skinny bastards template, mainly because I wasn't bothered looking for a 'proper' westside template and figured the higher reps suggested would suit me. Plus the three a week layout suited me better time wise. On ME bench I try to get 3-5 reps, ME squat would usually be 2-5 and ME deadlift I usually try for singles.

brianthebard

an hour ago;

incline db bench; 22's10, 26x8,6,4, 20x6.

db seated press; 16'sx8,6,6,4.

assisted chins; -40x8,8,4.

face pulls; 26x10x3.

tri pushdowns; 26x10, 33x6, 23x6.

done in less than 25 mins. Weight section was crazy packed so just got in and out as fast as possible. incline press was not the best choice but **** it.

brianthebard

today;
front squats; 40,50,60,70x5. 80x3,90x2,100x2,110x1 (fail 2nd).

high bar squats; 90x8x3.

pulldown abs; 38x15, 43x12, 31x15?

A little annoyed I missed the second rep on 110, thought I'd be good for 115 or more but anyways, 10kg added to my front squat since the last 3wk fs cycle. Was meant to bench today but it was in use at the time I came in so I went with squats. high bars were good, think I prefer this stance atm, will have to try them out for a max effort though. Going to pull for the next week or two then squat.

brianthebard

today;
incline bench; 20,40,50,55,60x5. 65x2,1.

yates rows; 80x10,10,6,6. (grip issues)

face pulls; 23x10x3.

gym was stupidly busy, with people hogging stuff they didn't need. One guy was using the smith for bench or something and the squat rack for sit ups - wtf??? anyways bench was better than last week.

brianthebard

today;
db bench; 22'sx10x2, 30sx4,26sx8,6.

seated smith btn p;barx10, 20x8,8,6, 10x10,6,3.

pinwheels; 12x10, 16x10x2.

rope pushdowns; 16x15, 18x10,12.

lat pulldown; 60x8x2, 40x15.

brianthebard

MEUB today;
incline bench; 20,30,40,50,55,60x5.
65x4(spotter touched 3rd rep for a second, gave some assistance on the fourth from sticking point.)
50x8 (ring finger on ring), 50x6 (inside ring).

yates rows w/straps; 90x10x3.
shrugs;90x6,10.

seated supinating curls; 12sx10, 6+4,6+4.

bench was decent enough, nice how easy 60 is these days compared to a couple months ago.
thought the rows were 80 but were actually 90 when I checked, I just grabbed a loaded bar on the floor and didn't realise until afterwards.
curls yay.

brianthebard

MELB today;

conv. deads; 60x5,80x4, 100x3, 120x2, 130x2, 145x2, 155x1, 165x1(pb).
w/straps; 140x3, 130x3x2, 120x3(ns).

rdl's w/straps; 100x12, 110x12.

pulldown abs; 36x20,46x10, 41x10.

finally over 160. Have only pulled conventional about twice in the past year though. Possibly have more there next week. My lats are in bits between this and the rows the other day. grant came in yesterday and put in my scholarship application today, pressure's off, yay.

Magic Eight Ball

brianthebard wrote: »

165x1(pb).

Congrads on the PB man.

brianthebard

Cheers dude it took a while coming.

JJayoo

Nice PB, really need to organise a session, need to to show me

1) how to use a belt
2) How to do yates rows
3) How to fix my squat

and buy me some protein with your grant u b1tch :pac: