I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle

High Box Squat

20x2x10, 60x5, 90x5, 105x3, 115x7

Squat

20x2x5. 60x5, 100x1, 110x2x1, 120x1, 130x1, 135x1, 140x1

The first rep at 110 and the 140 were horrible good morning nonsense.
But I was worried that I would be weaker than that so its ok.

Suitcase walks

40kgx40mx5 each arm.

GHR

1/2 a rep, ****ing horror cramps.

rev. Hyper

Some

Chins

4,4,3,3,2

Arsing around

****ing ages...PR

d'Oracle

Bench

20x2x10, 50x8, 60x3, 70x5, 75x5, 78.5x10

JM press

35x10x5

Barbell Curl

35x4x10

Appletini Press

Noideahow much x3x10 Each arm

I need to sort out my assistance stuff.

d'Oracle

Also, the Osteopath tested my hip ROM.
Apparently my less awesome hip has **** all in the way of internal rotation.
Reverse clams, Piriformis rolling and IR stretching abound.

COH

d'Oracle wrote: »

Also, the Osteopath tested my hip ROM.
Apparently my less awesome hip has **** all in the way of internal rotation.
Reverse clams, Piriformis rolling and IR stretching abound.

What is the 'hip ROM' that you speak of...

columok

COH wrote: »

What is the 'hip ROM' that you speak of...

It's a COMport in his right hip that allows him to interface directly with the internet.

COH

columok wrote: »

It's a COMport in his right hip that allows him to interface directly with the internet.

A vagina?

d'Oracle

COH wrote: »

What is the 'hip ROM' that you speak of...

Its like having sand down there, but it makes you sound smart and cool.

d'Oracle

Squat


20x3x5, 60x5

Low Box Squat

80x5, 95x5, 100x5, 107.5x7

Squat

110x3x3

Everything felt heavy.
Pussy.

d'Oracle

Press

20x2x10, 30x5, 40x3, 50x3, 55x3, 60x3
65x1, 70x1, 73.75x1 PR, 74.75xF

I misloaded the bar (2.5 one side 1.25 the other) and got a life time PR.
I arrived late for the press testing festival with Colum and Token.
I have regained and superseded my previous pressing strength levels.

Conventional Deadlift

60x5, 100x5, 110x5, 125x5,2,5
.

Dips

3x8

Reverse Hyper

80x3x12

Chins

A number of.

Deadlifted under the watch of Dave. I am going to go conventional till my ****house hip gets a bit better. If I don't go too heavy I should be ok.
As an aside, thats probably the most dips I have done for sets. It was done on a whim.
So basically my pressing strength is getting better and my back and legs are still weak and ****.

AWESOME.

d'Oracle

Bench

20x2x10, 50x6, 60x5, 70x3, 75x3, 80x3, 85x8

Dips

Bwx5, +5x5, +5x5,5,7
BWx10

DB Curls

17.5x3x12

DB rows

37.5x8,8,10

Rolled my ankle in a drunken hoop at the weekend.
Might not be squatting this week.

d'Oracle

Press

20x10, 30x10, 40x5, 50x5, 55x5, 57.5x8
57.5x3

Power Clean

60x3, 70x3, 75x3, 80x2, 85x1, 89x3xf
80x3.

Technique just goes to **** after a certain point.

DEadlift

100x5, 120x3, 125x3, 130x5

Conventional so ****.

Green band wide grip pullups
3x6

KB swings

16x3x20

GHR

3.

Poor session.
**** happens.

d'Oracle

Box Squat

20x3x5, 60x5, 70x5, 80x3, 100x3, 107.5x3, 115x2x4

GHR

Short of range and badly positioned
2,2,2,1

Chins

12x3

Suitcase Walk

30x3x40m, 35x40m

each side.

d'Oracle

Bench

20x2x10, 50x8, 60x3, 70x5, 80x3, 87.5x4
90x1, 95x1, 97.5x1

Dips

bwx8, +5x5, +7.5x3x5

Chins

14x3

d'Oracle

Press

20x2x10, 30x5, 40x5, 50x5, 57.5x3, 65x5

Cleans

65x3, 70x3, 75x2, 80x3x2

Conventional Deadlift

60x5, 100x5, 120x5, 130x3, 140x2, 150x1, 160xf

Dave had a look at my deadlift.
Gave me some pointers.

100x3x5 with the pointers.

So I went to a PT and had him check out my hip as I was there.
Long Story short:

My lower hamstring flexibility is laughable.
My Psoas are still very tight.
I still have very little internal rotation in my left hip.

He recommended I stop squatting for a bit and work on my hips.
He also recommended getting a scan to rule out cartilage issues or arthritis. (I doubt its arthritis)
Incidentally Dave had suggested I lay off squatting on Monday too.

So Dave is going to run me through a deadlift intensive. See if we can't sort out how **** I am at it and get me stronger too.

d'Oracle

Basically stretching a bit of very light deadlifting a few light power cleans and

Log Press

30x5, 40x5, 50x1, 60x1, 70x1, 75x1,
Switched to the competition log,
80xf, 80x1 pr

What an awkward ****ing mare of a yoke.

d'Oracle

Bench

20x2x10, 50x6, 60x5, 70x1, 72.5x5, 77.5x5, 80x10
Failed going for 11

Dips
bwx8, +5kgx5, +7.5kgx3x5
bwx7

Chins

4,4,3,3,3,3,3

DB Curls

17.5kgx3x12
Performed in the Doug Young style.

Not the best day, I was tired, a bit hungry and Colum was trolling the **** out of everybody in earshot.

token

d'Oracle wrote: »

and Colum was trolling the **** out of everybody in earshot.

He's a ****

columok

d'Oracle wrote: »

Not the best day, I was tired, a bit hungry and Colum was trolling the **** out of everybody in earshot.

Your sentiments are accurate Capt Internet. I think we all agreed it wasn't your best day!

d'Oracle

columok wrote: »

Your sentiments are accurate Capt Internet. I think we all agreed it wasn't your best day!

I take solace in the fact that my failed bench rep wasn't the worst failed rep in the gym tonight.

columok

d'Oracle wrote: »

I take solace in the fact that my failed bench rep wasn't the worst failed rep in the gym tonight.

We should have let you die under that bar...

d'Oracle

columok wrote: »

We should have let you die under that bar...

The situation was under tentative control.

d'Oracle

Deadlift

60x2x10, 100x5, 110x5, 130x3, 140x1, 150x1, 160xf, 150x1, 155x1, 160x1

Equaled my old PR.

Some reverse hypers and ghr situps.

d'Oracle

Fast Deadlifts

50x5, 60x5, 80x6x4

DB Step ups
20sx6x4 each leg

Squat get ups
bwx6x2

Embarrassing. Tried them with a ten kg bar failed them.

DB seated cleans
12.5x4x8

Press

20x10, 40x5, 50x5, 55x5, 57.5x8

Grappler twists

25x3x8

d'Oracle

Bench

20x2x10, 50x5, 60x3, 70x3, 75x3, 80x3, 85x3
90x1, 95x1, 100x1

Awfully hard for a sub maximal single.

Dips

BWx10,8,9,7

Chins

5x3, 2

Doug Young Curls

20x3x12

Db Bench

20x4x12

DB seated cleans

27.5x4x10

Big Dec was smashing it up again tonight.
PR double on the bench and a floor press PR that he let the whole place know about mid rep.
I think I might start living vicariously through him.

Post workout Diep.
Noyce.

d'Oracle

Box/block/stack of plates, Deadlifts

Below the knee.
60x2x5, 100x2x3, 120x3, 140x3, 150x3, 160x3

DB rows

12.5x10, 15x4x10

More weight.

Seated Good Mornings

40x6, 50x2x6, 60x4x6

Band Face pulls

Green band x4x10

Band resisted hip flexion (rehab for the hip)

3x8

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x5, 80x3, 90x4

60x8x3

Dips

10,9,8,7

Band pushdowns

Purplex3x12

Outrageously cheated DB curls

22.5x3x12

Log curls

30x10

Not my best day, not my worst though.

Hanley

90x4? that's not bad!

d'Oracle

Hanley wrote: »

90x4? that's not bad!

I was expecting 5.
I know that's nitpicky, but I reckon I'm into 102.5 - 105 territory already.
Given how last weeks singles went.

Don't get me wrong, I'll take it.

Hanley

d'Oracle wrote: »

I was expecting 5.
I know that's nitpicky, but I reckon I'm into 102.5 - 105 territory already.
Given how last weeks singles went.

Don't get me wrong, I'll take it.

Yup 100-105 sounds right. THe better your technique and ability to not stress out over going for a new max, the closer you'll be to the upper end.

d'Oracle

Speed Deadlift

80x5x3, 3x4

DB Stepups

20'sx6x4 each arm

Squat getups

BW x4x2 ......tried the with weight
10kgx2, 12.5kgx2, 15x2, 17.5x2, 20x2

Press

40x5, 50x2, 55x3, 57.5x3, 61x8

Seated DB Clean

12.5x3x12

SS

Face Pulls

Green band x4x10

Obviously there was an extra set of facepulls.

Good night. That top set on the press just seemed to sit perfectly for a rep PR, I think.
Also I found out tonight that the Competition log is 85kg. So all round good news for the over head work.