Chasing the big numbers....

Casshern88

rolling / mobility

Squats
bar x 10
60kg x 6
80kg x 3

97.5kg 3x8

60kg x 20

Straight leg deadlifts
70kg 3x10

Good session squats felt good, solid technique i think.
Video of last set of 97.5 and the 20 reps of 60 bellow

97.5 x 8

60 x 20

Casshern88

Rolling

Overhead press
Bar x 10
30 x 5
37.5 x 3

45kg 3x6

Chin up
B. W. + 10kg 3x6
B.w. X 6

Dips
16,13,9

Tri push Downs
L8 3 x 10

Band pull aparts
3 x 20

Casshern88

Rolling / mobility

Deadlifts

*overhand*
60kg x 10ish
100kg x 4
120kg x 2

*mixed grip*
140kg 6x3

Chinzz
B.W + 10kg 3x6
B.W. x 6

D.B. Lunges
25kg 3x14

Band pull aparts
3x20

Plank
3x45 sec

Happy with deadlifts, the last two weeks my grip was failing at last set of 135, i bought some straps today on way to the gym, just had them on my wrist while i was deadlifting didnt use them at first, and low and behold my grip was rock solid, I used them on the very last set just because i didnt want to be stopping half way through the set to tie them in case it did fail. Think it might have been a mental thing just knowing i had the straps there if i needed them i dont know.

last set of three on deads

Alf Veedersane

Just watch the neck. Try and keep it a little more neutral - you'll be a bit more stable for it.

Good liftin' though.

Casshern88

Bench
Bar x 20
40 x 5
60 x 5

82.5kg 3x6

*dropset*
60 x 8
40 x 8

D. B. Incline bench
22.5kg 2x8,
1x7

Tri push down
L8 3x10
L5 x 8 - 3 sec negative

Scap pull ups
3x10

Band pull aparts
3x20

Casshern88

Did 20 min rolling followed by half an hour of yoga

did this

Ive done the above twice a week on non lifting days for last 2 weeks, really loosens out tight areas, Its something I'm gonna try make a regular thing.

Alf Veedersane

Casshern88 wrote: »

Did 20 min rolling followed by half an hour of yoga

did this

Ive done the above twice a week on non lifting days for last 2 weeks, really loosens out tight areas, Its something I'm gonna try make a regular thing.

Is that an actual class or do you follow it online?

Casshern88

Alf Veedersane wrote: »

Is that an actual class or do you follow it online?

Literally just pressed play on the video and followed instructions, that channel have a few different variations of their yoga for sore athletes series, ive only done video i posted so far, First two times i did it was a bit all over place caus was trying to get moves right and stuff but can do it just hearing ya ones voice now without having to look at screen constantly, id defo recommend it as form of active recovery..

Alf Veedersane

Casshern88 wrote: »

Literally just pressed play on the video and followed instructions, that channel have a few different variations of their yoga for sore athletes series, ive only done video i posted so far, First two times i did it was a bit all over place caus was trying to get moves right and stuff but can do it just hearing ya ones voice now without having to look at screen constantly, id defo recommend it as form of active recovery..

I did an actual class last night and it was great. I suppose it's just hard to imagine doing it through online videos. Worth a try though.

Casshern88

Warm up stuff

Squats
bar x 10
60kg x 6
80kg x 3

100kg 3x8

60kg x 8ish - 3 second negatives, hard to keep track of counting a 3 second negative and the rep count after first few.

Straight leg deadlifts
72.5kg 3 x 8

*grip work*
Barbell holds
72.5kg 30sec,17sec,10sec - 1 min between sets

Band pull aparts
3x20

Last set of squats

Nice to have 3 digits on the squats

Casshern88

Shoulder mobility + light scap work

Overhead press
20kg x 10
30 x 5
37.5 x 3

47.5kg 3 x 6

Chins
B.W. + 10kg x 6,6,6
B.W. x 6

Dips
B.W. +10kg x 10,8,6
B.W. x 2

Tri Pushdown
L8 3x10

Band pull apart
3x20

last set presses, the last rep is a absolute battle whole body starts shaking.
didnt step back enough hit top of rack twice and threw my balance.
I think the increased workload of scap work lately is paying off.

The weighed dips destroyed me thought id get 3 x 10 but nada! Triceps were in bits after.

Casshern88

Warm up stuff

Deadlift
60kg x 10
100kg x 5
120kg x 3

145kg 6x3

Chin ups
B.W. +10kg 7,6,4,1,1
B.W. 6

D.B. Walking lunges
25kg 3x14

Band pull aparts
3x20

Plank
3 x 1min


Last set of deadlifts, need to watch that neck position, Think i was ok first few set but then forgot about it once got tired, First 4 sets were done strapless.

Forgot how much of a killer walking lunges are, closest thing ive done to "cardio" in a while.

Casshern88

Holy crap the gym was mental today. Looked like there was a harlem shake going on it the weights area it was so busy.

Was waiting around for ages after warm up because some guy had taken the olympic bar off the bench and was doing curls with it.

Warm up stuff.

Bench
Bar x load
40kg x 5
60kg x 5

85kg 3x6 - very last two were assisted by spotter

*Dropset*
60 x 6
40 x 10

D.B. incline bench
22.5kg 2 x 7, 1x6

Tri push down
L8 3 x 10

Band pull aparts
3x20

Casshern88

Holy crap the gym was mental today. Looked like there was a harlem shake going on it the weights area it was so busy.

Was waiting around for ages after warm up because some guy had taken the olympic bar off the bench and was doing curls with it.

Warm up stuff.

Bench
Bar x load
40kg x 5
60kg x 5

85kg 3x6 - very last two were assisted by spotter

*Dropset*
60 x 6
40 x 10

D.B. incline bench
22.5kg 2 x 7, 1x6

Tri push down
L8 3 x 10

Band pull aparts
3x20

Casshern88

Squats

Worked up to

102.5kg 3x8

65kg x 12

Straight leg deadlifts
72.5kg 3x10

3 rounds of -
Elbows to knees 15
Reverse crunch 15
Plank 35 sec

Casshern88

Unfortuently training and healthy eating have gone out the window in the last week.

Life threw me a bit of a curve ball during the week. Have a family member whos terminally ill at min. Been practically living in a hospital for last week dont wanna leave to go gym in case anything happens. and carbing up on comfort food. But feck it therel be plenty of time to get back on the wagon when things are a bit more normal. Might try get some push ups or home stuff done if i get a chance later.

JJayoo

**** dude that's rough. We all have ways of coping with terrible times and yours sounds like it's actually gyming, I'm the same. It may sound like awful advice to some people but getting out of the hospital for an hour to gym (or a home workout) might help keep you sane and allow you to be in a better position to be emotionally strong.

Casshern88

Well since my last post in Febuary I've done **** all training, my mother passed away not long after my last post here so after that i guess i just wasn't in the right head space for training or healthy eating, but im doing ok now and back in the gym since yesterday, Felt weak as ****, annoying since i was making good progress previously! but anyway onwards!!

warm up stuff

deadlift 95kg 5x5

Rack pulls 112.5 kg 3x5

Barbell Bent over row 50 kg 2 x 12 , 40kg 2x12

Good mornings bar 2x12, 25kg x 12

load a scap pull up and band pull aparts.



First time doing rackpulls, the were grand, also first time doing good mornings kept it light to get technique, was experimenting with straight leg good mornings and slightly bent knees trying to see what felt better.

Bent over rows really sucked, it was never a exercise i did that much and maybe my back was fried from the pulls before it.

some foam rolling and lacrosse ball later in the day.

Serious Doms in upper back and hamstrings today.

Casshern88

Been off the radar training wise for last few months kept things ticking over with some bodyweight metcons and the like. Plan on getting back into it big time now though.

Tested maxes on Friday they currently stand at

Deadlift 170Kg
Squat 110Kg
bench 90 (paused)

going to give Candito Linear progressions program a go

First session today.

warm up mobilty stuff

Squats 92.5 3x8
Deadlift 132.5 2x6
Single Leg leg press 60 3x8
leg curls 49 3x8

Legs already in bits first time using machines for legs in years felt weird.

Casshern88

Heavy Upper,

Usual Warm up;

Worked up to:

Bench 72.5kg 3x6 - first rep paused
Bent over row 50kg 3x8
Overhead Press worked up to 40kg 1 x6
Chin ups B.W. 1x3 , 10kg 1 x 6
close grip bench 60kg 1x8,1x6 50kg 1 x7

A1) Bi curls D.B. 12.5kg 3x8
A2) Ab roll outs x 8

Ordered a foam roller from foam rollers by design today!

Casshern88

Control Lower



Usual dynamic warm up and worked up to

Squats paused 77.5kg 6x4
deadlifts paused 120kg 3x4

Immense DOMs from last Monday right up until last night nothing some sets of paused squats couldn't fix,
was in a rush this morning so left the assistance stuff

Casshern88

Control upper

Usual warm up

Spoto press 62.6 6x4 - handy enough
bent over row (pause at top) 55 6x4
seated DB shoulder press 10kg x 10 , 17.5kg x 10
Chin up B.W. x 4, B.W. + 8kg x 10
Rear delt raise 3x12
BI curls 12.5 3x8

Casshern88

Warm up stuff

Squats 95kg 3x6
Deadlift 137.5kg 2x6
Single Leg leg press 60 3x8
leg curls 49 3x8

Casshern88

Bench 75kg 3x6
bent over row 55 3x6
Seated DB press 10kg x 10, 17.5 x 6, 22.5 x 6
Chin up. B.W. x 6, B.W. + 12.5kg x 6
Close grip bench 55kg 3 x8
a1) DB bi curls 12.5kg 3x8
a2) ab roll out 3x8

I expected serious DOMs after yesterday but my legs are actually fine today, bit of upper back tightness from deads that's all. weird considering i was crippled with lower body DOMs for the majority of last week, i did a good bit of lower body rolling yesterday with the foam roller from "foam rollers by design" which was serious agony but seems to have defo helped recovery.

Casshern88

nothing to see here

Paused Squats 80kg 6x4
Deadlifts 122.5kg 3x4
Single Leg leg press 60 3x8
leg curls 49 3x8

*Also:
Payed membership for the IDFPA today, Im going to do the Push / pull in November, Really looking forward to it now, good to have a decisive training goal.

Casshern88

spoto press 65kg 6x4
bent over row 57.5kg 6x4
D.B. overhead press 10kg x 10, 17.5kg x 10
chin ups b.w.x5, b.w. +8kg x 10
band pull aparts 3x20
D.B. bi curls 12.5kg 3x8

Casshern88

Dynamic warm up

Worked up to

Squats 97.5kg 3 x6
Deadlift 140kg 2 x 6
Single Leg leg press 60kg 2x8
leg curls 49kg 3x8

Casshern88

Bench 77.5kg 3x6
Barbell bent over row 57.5kg 3x6
Seated DB press 12kg x 10, 22.5 x 6
Chin up. B.W. x 6, B.W. + 12kg x 6
Close grip bench 55kg 3 x8
a1) DB bi curls 12.5kg 3x8
a2) ab roll out 3x8

Casshern88

Control Lower


Squats paused 82.5kg 6x4
deadlifts paused 122.5kg 3x4
Single Leg leg press 60kg 3x8
leg curls 49kg 3x8

Didn't put up weight on DL wasnt feeling it today.

Casshern88

spoto press 67.5kg 6x4
bent over row 55kg 6x4
D.B. overhead press 10kg x 10, 17.5kg x 10
chin ups b.w.x5, b.w. +8kg x 10
band pull aparts 3x20
D.B. bi curls 12.5kg 3x8

reverse crunches 4x15

not a whole lot happening here , just hitting the numbers, just finished 4 weeks back at it, feeling good definitely feeling stronger.