DOMS be Gone!

FTA69

Thanks for the comments lads, I've dropped the volume down to 3 sets for the time being.

Squat
110kg 3x5

Easy.

Bench
75kg 3x5

Easy.

Inverted Rows
1x9 1x8 1x7

Easy.

Push-ups
3xF Also easy.

All in all, delightful easiness but looking forward to the heavier weights that come with reduced volume. Now, off to all-you-can-eat Thai buffet to celebrate.

FTA69

I'm actually a martyr like, as soon as I start to make progress I get f*cking injured.

Squats
112.5kg 3x5

Grand job.

Press
45kg 3x5

Also fine

Pull-ups
3x6

Grand

Deadlift
125kg 1x3

FAIL, FOLLOWED BY INJURY!

My lower back just popped, it's only feeling a bit tender now but I definitely strained something there. I'm not going near a barbell until it's fixed completely.

shootermacg

Sorry to hear it mate, hope it clears up, if it's worse by the end of the week go see the doc, if it's you sciatic nerve that's inflamed early treatment is crucial.

FTA69

It's some balls, it doesn't feel like nerve damage then again I wouldn't have a clue what I'm talking about in that regard. It just feels like a strain, still, I'm taking no chances.

Apip99

Sorry to hear buddy. Hope its nothing to major.

FTA69

Oh the agonising pain of it all.

Should have taken up golf instead.

Apip99

I'd stick to the weights buddy....

FTA69

Right, back to bloody business. I'm after losing half a stone since the lay off due to a back injury, so I said I'd better back to the gym albeit taking it mad handy at the start.

Bench Press
65kg 3x5

Effortless.

Squat
100kg 3x5

Felt like an empty bar.

Inverted Row
1x9 1x8 1x7

Push-ups
3xF

shootermacg

FTA69 wrote: »

Right, back to bloody business. I'm after losing half a stone since the lay off due to a back injury, so I said I'd better back to the gym albeit taking it mad handy at the start.

Bench Press
65kg 3x5

Effortless.

Squat
100kg 3x5

Felt like an empty bar.

Inverted Row
1x9 1x8 1x7

Push-ups
3xF

Half a stone??? WTF? have you been doing cardio?
1st day back in the gym after a rest, batteries charged you probably feel like Heman!
Glad you're back in action

FTA69

shootermacg wrote: »

Half a stone??? WTF? have you been doing cardio?
1st day back in the gym after a rest, batteries charged you probably feel like Heman!
Glad you're back in action

Half a stone lost, working nights and not eating 4000 calories a day is probably the casue. I'm naturally skinny so when I take the eye off the ball the weight starts to fall off.

FTA69

Grand easy session today, probably dropped too much weight of the deadlift but as I said, I'm taking it well handy considering what happened two weeks ago.

Squat
105kg 3x5

Again, felt like an empty bar.

Press
40kg 3x5

Very easy.

Pull-ups
2x6 1x5

Deadlift
110kg 1x5

Very easy also.

Magic Eight Ball

FTA69 wrote: »

Half a stone lost, working nights and not eating 4000 calories a day is probably the casue. I'm naturally skinny so when I take the eye off the ball the weight starts to fall off.

I'm naturally fat! Opposite happens to me haha :pac:

FTA69

Magic Eight Ball wrote: »

I'm naturally fat! Opposite happens to me haha :pac:

And yet you're squandering your God-given gift with low-carbing and other such nonsense!

FTA69

Bench Press
70kg 3x5

Easy. Does anyone else training in the Mardyke notice the fact some of the benches are at a gammy angle?

Squat
107.5kg 3x5

Grand job.

Inverted Rows
1x9 1x8 1x7

Push-ups
3xF

All in all, progressing again nicely.

itsallaboutheL

FTA69 wrote: »

Bench Press
70kg 3x5

Easy. Does anyone else training in the Mardyke notice the fact some of the benches are at a gammy angle?

Dont use the adjustable ones for benching.

FTA69

Dont use the adjustable ones for benching.

Yeah there's only one flat bench in there though and it can be a pain in the balls waiting for that at times.

Anyhoo, grand session today.

Squat
110kg 3x5

Easy out.

Overhead Press
42.5 3x5

This was ok, a bit wobbly on the last set but I took hardly any break between sets, about 40 seconds or so.

Pull-ups
3x6

Need to start progressing on these a bit more.

Deadlift
115kg 1x5

Grand, should be back to a decent weight in no time. No compaints from the auld back.

itsallaboutheL

FTA69 wrote: »

Yeah there's only one flat bench in there though and it can be a pain in the balls waiting for that at times.

i find if you take 2 or 3 caffeine tabs then stand near the bench people leave.

it's amazing how unsettling people find it when you sweat in there directioin for no apparent reason.

FTA69

Genius plan. Coupled with some dark muttering as well as a blast of protein farts that should clear them quick enough.

Right, mad tired today, pure fatigue. That's what you get for skipping meals the day before, fail to prepare and prepare to fail as the saying goes. Nobody else to blame. Also skipped breakfast today and just mangled a few bananas on the way to the gym.

Bench Press
72.5kg 3x5

Squat
112.5kg 3x5

Inverted Rows
3xF

All of the above were tear inducingly hard. Must stuff my face now.

FTA69

Grand session today, felt a bit weak but got the lifts out with proper form.

Squat
115kg 3x5

Not as bad as I expected it to be.

Press
45kg 3x5

This was tough enough. On the start of last set I farted, and then managed to squeeze out another fart for every rep I did. Much fun had by all. Bloody protein.

Pull-ups
3x6

Deadlift
120kg 1x5

Grand, was very consicious of form and the weight moved up very easily.

FTA69

Was working through the night until 9am and got no sleep but because I missed Monday I knew I'd to go in today or the week'd be ruined. Gobbled a load of stir-fry and headed in, was pleasantly surprised.

Bench Press
75kg 3x5

Handy out.

Squat
117.5kg 3x5

PR! Delighted with this. Not so delighted with going temporarily blind and doing a little puke in my mouth.

Inverted Rows
3xF

itsallaboutheL

I've narrowed your job down to 3 different options.

2 of them are illegal.

1 is a gard.

FTA69

itsallaboutheL wrote: »

I've narrowed your job down to 3 different options.

2 of them are illegal.

1 is a gard.

Me? In the filth? I've never been more insulted in all my life. I'd rather shoot myself in the face than join the police.

I work as a bouncer at weekends and a milkman during the week. Cas closed!

Guard indeed...

FTA69

Delighted with today, set two PRs; I'm almost back to my rpevious strength levels even though I've lost a stone.

Squat
120kg 3x5

PR! Tough but manageable, I'm curious to see how far I can go with this.

Press
47.5kg

PR again, but extremely difficult. Guaranteed stall next week I'd say.

Pull-ups
2x6 1x4

Deadlift
122.5kg

Hard, and the grip was tenuous on the last rep. Should be able to manage 125kg next week though.

FTA69

F*cking bouncing, worst job ever. Got out of bed at lunch time feeling rough as a badgers arse, munched some eggs and cereal and bate on in to the gym.

Bench Press
77.5kg 2x5 1x3

Thank f*ck I'd the presence of mind to call an instructor to spot the last two sets or else decapitation would have ensued. Perhaps it wasn't too bad but perhaps crunchy-nut cornflakes aren't adequate pre-gym fare either.

Squat
122.5kg 3x5

A new PR, but also tear inducing, now can barely walk. Stall imminent methinks.

Inverted Rows
3xF

Personally I think this linear lark has run its course for me, I've been doing various incarnations of it for over a year now. I'm conscious of not jumping on to the likes of 5/3/1 for the sake of novelty, but I think I could be ready for the next level.

d'Oracle

Have you tried microloading the bench & press yet?
I.e. Going for 1kg increments?

Don't sell yourself short, you are still making the reps on the squat, so you haven't stalled yet and two missed reps on a pressing set does not amount to a stall.

I missed reps on my OH Press for 4 sessions on the trot, before upping the amount of rest between sets the other day and then getting it.

FTA69

Thanks for the advice Oracle, however I started the 5/3/1 program today and plan to do two waves at least.

Anyways,

Week 1 Day 1 Overhead Press

Warm-up

Bar x 5
25x5

Work sets

35kg x 5
40kg x 5
45kg x 5

This was grand, no problems here.

Boring But Big
22.5kg x 10 x 5

Merciful hour, a lot harder than it seems. A few other bouncers from work came in and saw me straining under a practically empty bar. Mortifying. I can feel the DOMS already.

Pull-ups

5 sets of 4 reps.

Slaanesh

Hey FTA, where are you getting the info for the 5/3/1 programme?

FTA69

itsallabouttheL e-mailed me on the e-book. Why, am I doing something wrong?

Slaanesh

No no not at all!

FTA69

Christ almighty, I've never been as sore or aching in all my life. I don't know was it because I was out of the gym for 2 weeks or because of the large volume, all I know is my shoulders and lats are f*cking shagged.

Week 1 Day 2

Deadlift

Warm-up sets

Work Sets

82.5kg x 5
92.5kg x 5
107.5kg x 5

I know you're supposed to go all out on the last set but for some reason I barely managed to get the five. Previous to this I've only ever done one work set for the deadlift.

Boring But Big
50kg x 10 x 5

Roman Chair
3 x 8

Had to leave due to time constraints.