Duplicate of my Excel File

Sugar Free

^^^

Seems I may have tore a quad during that. Flexed trailing leg in a stretched position while split squatting. Had a sports massage while I was away but it didn't focus on the area. Another trip to the physio it seems...

While away, maybe done on Wednesday

Bench: 100 x 3 x 10
Chins: 5 x 8

DB Bench: 48 x 3 x 12 (40X0)
T-Bar Row: 90 x 3 x 12

Pushdowns: 40 x 2 x 12
DB Curls: 36 x 3 x 12


Think that was it anyway. Found a gym to do that much. Squatting/deadlifting probably not realistic in it.

Sugar Free

^^^Did not tear quad

Squats: 140 x 2 x 8, 140 x 5 - DOMCity already
Bench: 100 x 3 x 5

Chins: 3 x 10
Arms: 3 x 10


Today was a just do something day. Took things relatively easy.
I'll do the same again later this week before going back normally.

ninamc

Good news bout the quad.

Sugar Free

Thanks, turns out just because you hear a tearing paper sound in your leg, followed by a stinging pain, doesn't mean it's torn! Although in fairness it didn't really bruise, so maybe a tad dramatic on my side...

Alf Veedersane

Sugar Free wrote: »

Thanks, turns out just because you hear a tearing paper sound in your leg, followed by a stinging pain, doesn't mean it's torn! Although in fairness it didn't really bruise, so maybe a tad dramatic on my side...

Your new gym bag

Sugar Free

Alf Veedersane wrote: »

Your new gym bag

Lol, for some reason that first appeared to me as DOM Queen, which I would have been more amenable to.

Bench: 100 x 6, 100 x 2 x 8, 90 x 11
Paused Floor Press: 100 x 4 x 5

Chins: 5 x 8

DB Bench: 60 x 3 x 15
ss w/
2-Handed DB Row: 60 x 3 x 10


All I had time for. Come to the realisation that any time off from bench means my technique needs a few sessions to come back. First set was woeful, next two were better.

Also realised that my floor press strength is terrible. Yes they after benching and yes they were paused but even still. Weak point found, though I put them in as I had already suspected the mid range. Which is the case for like 95% of raw benches.

Had meant to do another whole body session before jumping back into things but work.

Sugar Free

Niggly upper trap the past week - related to former neck injury - so took no chances and waited until now to train. All good now it seems. May be related to floor presses so I'll see how I feel after tomorrow.

Squat (belt): 140 x 3 x 10, 130 x 8
High Bar Squat: 100 x 3 x 10

Front Squat: 80 x 3 x 6
Decline Sit-ups: 10 x 3 x 12

More than fin. Squats were strong, forgot how nice it is to use a belt for them.
Most volume I've done in a while and as a result felt like absolute sh*t towards the end and after I got home.

Sugar Free

Bench: 105 x 3 x 5, 95 x 8
Paused Floor Press: 102.5 x 4 x 5

Chins: 6 x 8
DB Bench: 60 x 3 x 15, 1 x 12

Plate Loaded Row: 80 x 6 x 12

DB Curls: 35 x 3 x 10
Band PD: 2 x 25


Kept the bench relatively handy cus neck/upper trap. Otherwise fine.

arayess

Sugar Free wrote: »

Bench: 105 x 3 x 5, 95 x 8
Paused Floor Press: 102.5 x 4 x 5

Chins: 6 x 8
DB Bench: 60 x 3 x 15, 1 x 12

Plate Loaded Row: 80 x 6 x 12

DB Curls: 35 x 3 x 10
Band PD: 2 x 25


Kept the bench relatively handy cus neck/upper trap. Otherwise fine.

those DB weight x 2 or each Db individually?

Sugar Free

arayess wrote: »

those DB weight x 2 or each Db individually?

Combined weight unless I do the exercise unilaterally, e.g. with DB rows.
There'd be something seriously wrong with my BB bench if I could do more on DBs

arayess

Sugar Free wrote: »

Combined weight unless I do the exercise unilaterally, e.g. with DB rows.
There'd be something seriously wrong with my BB bench if I could do more on DBs

cool - i was just wondering .
looking good

Sugar Free

DL(belt): Worked up to 190 x 1, 140 x 5
Shrugs: 120 x 3 x 20

Pulled a 65 hour work week so had to condense training. Hoping to squat on Monday so didn't do much today.
190 was not pretty but at least it's 2x bw.

Sugar Free

Bench: 100 x 5, 110 x 3 x 5, 100 x 8
Pause Floor Press: 107.5 x 3 x 5

Chins: BW+10 x 4 x 6
Cable Row: Stack 10 x 6 x 10

DB Bench: 65 x 3 x 15

EZ Curls: 40 x 3 x 10
ss w/
DB Rolling Ext: 40 x 3 x 8


Solid enough on bench. Bit in the tank too which is good. It really is a consistency thing with bench for me. Leave it more than 7-10 days and there's a drop off. Purely technical.

Sugar Free

Sugar Free wrote: »

Hoping to squat on Monday so didn't do much today.

Well that was ambitious. Finally got around to it today.
Sometimes I almost wished I didn't care about what I do and just steamed off at 1600 every day to train but unfortunately I do. Anyway...

Squat (belt): 140 x 3, 150 x 2 x 8, 150 x 6, 135 x 8
High Bar Squat: 105 x 3 x 10
Front squat: 85 x 3 x 5

Lying Leg Curl: Stack 8 x 3 x 12
Crunches: 10 x 3 x 10 (30X0).


Maybe could have pushed the last 150 for 8 but knees were coming in and I was getting forward so stopped the ugliness. First two sets were all right and back off 135 was solid. Pretty sure all top sets are PR territory now. Hopefully 160-ish x 5 next week which even at 160 would be a PR.

BW staying constant at 94-95. Don't want to predict things too much as I can't guarantee the frequency at which I'll get to train but would love to stick up 200 at the end of this cycle.

Alf Veedersane

What's your PR? 180 or 190?

Sugar Free

Alf Veedersane wrote: »

What's your PR? 180 or 190?

190 with belt and knee wraps @ ~90kg years ago. 180 belt-less (done a few months ago) @ ~100kg. Not sure I have a record of a belted 1RM anywhere tbh.

Alf Veedersane

Sugar Free wrote: »

190 with belt and knee wraps @ ~90kg years ago. 180 belt-less (done a few months ago) @ ~100kg. Not sure I have a record of a belted 1RM anywhere tbh.

I looked back and saw the 180 was post GVT stuff but it didn't seem a PR.

Those numbers tonight are heading for 185-190 anyway.

Sugar Free

DB Bench: 85 x 4 x 8
Chins: 4 x 8
Incline DB Bench: 60 x 4 x 10

Cable Row: Stack 8 x 3 x 12
ss w/
Rope Pushdowns: Stack 11 x 3 x 8

DB Curls: 35 x 3 x 8


Done at 6 a.m. Gross. Just wanted to do something upper as I know it will be the weekend before I get to it again and my strength is always down when I train that early and on an empty stomach.

Sugar Free

Bench: 102.5 x 5, 112.5 x 2 x 5, 112.5 x 4, 102.5 x 7
Chins: BW x 9 x 7 (set every minute)

Incline Bench: 80 x 2 x 6, 80 x 2 x 5
ss w/
Cable Row: Stack 11 x 4 x 12

EZ Curls: 40 x 3 x 10
ss w/
Dips: 3 x 10


Only got in for the last hour so had to rush through everything after bench and chins. Dropped floor press as just didn't have time. Forgot to up the curls too, did 40 x 3 x 12 only a few weeks ago.

Bench was good. Spotter said I could have made the 5th rep on the last 112.5. I wasn't so sure and hate missing reps but maybe I should go for it every now and again when I've a spotter who I can trust. Back off set was a bit messy but I was mentally rushing through this session so this was the trade off. Better than not training!

Sugar Free

DL (Belt): 140 x 3, 150 x 3 x 5
Paused DL: 120 x 3 x 5

RDL: 100 x 3 x 8
Decline Sit-Ups: 15 x 4 x 12


12 hour turn around between last session and this. Lats were fried as a result and did not help things. Also changed paused DL from a general below the knee to specifically as close to the bottom as possible. Made things much harder.

Sugar Free

Bench: 100 x 5, 110 x 3, 120 x 3 x 3, 105 x 8
Pause Floor Press: 112.5 x 3 x 3

Chins: BW+10 x 2 x 8, BW+10 x 2 x 6
DB Bench: 70 x 2 x 12, 70 x 2 x 10

Cable Row: Stack 13 x 3 x 8
Skullllzzz: 30 x 3 x 12
ss w/
DB Curls: 45 x 2 x 6 - lol too heavy, 30 x 12


Happy with bench, will shoot for same +2.5 next week. Floor press was a little too easy so I'll go +7.5 next week if I'm feeling good.

Sugar Free

Squat (Belt): 140 x 5, 150 x 3, 162.5 x 4, 160 x 2 x 4, 140 x 8
High Bar Squat: 112.5 x 3 x 8

Front Sq: 100 x 3 x 3

Lying Leg Curl: Stack 9 x 3 x 10
ss w/
Jackknife: 3 x 10 (2020)


Bit sh*t. Don't think sets of five were happening today. Putting it down to no squatting for 16 days and almost no rolling/stretching too. Will come back stronger next time.

Also, f*ck those plates that are smaller than the other brands. I loaded a 15kg thinking it was a 10kg. Thankfully knew enough to know something was off when I unracked but still, annoying.

Sugar Free

Had to get stitches in my hand. Workplace accident. No gripping of anything heavy. Bleh.

Alf Veedersane

Sugar Free wrote: »

Had to get stitches in my hand. Workplace accident. No gripping of anything heavy. Bleh.

Ouchy.

How long for?

Leg press and calf raise gains...

Sugar Free

Alf Veedersane wrote: »

Ouchy.

How long for?

Leg press and calf raise gains...

7-10 days until the stitches come out. Happened on Thursday. I'll see what I can do but even those exercises (depending on the variant) may involve hard gripping which is a no no. Rather annoying but what can you do. May even do some cardio for once ha!

Alf Veedersane

Sugar Free wrote: »

7-10 days until the stitches come out. Happened on Thursday. I'll see what I can do but even those exercises (depending on the variant) may involve hard gripping which is a no no. Rather annoying but what can you do. May even do some cardio for once ha!

Palm side?

Probably be same again after they come out anyway with tenderness and whatnot?

Sugar Free

Yep! I'll take the pain if any once the stitches are out, just don't want to burst them while they're still in.

COH

Sugar Free wrote: »

Yep! I'll take the pain if any once the stitches are out, just don't want to burst them while they're still in.

If I'm around when you're in next I'll grab the SSB or Buffalo Bar for ya if you want to keep squatting without grip issues ... also suggest zercher squats, zercher GMs and belt squats standing in two benches along with lunges/step ups/split squats

sorry about the hands

Sugar Free

Bench: 100 x 3 x 6
Chins: 4 x 8

Incline Bench: 60 x 4 x 10
CSR: 90 x 4 x 10

DB Bench: 60 x 2 x 12, 60 x 1 x 9
Lat Raise: 20 x 3 x 8 (30X0)

Skulls: 30 x 1 x 12, 30 x Elbow Pain
Band PD: Blue band x 2 x 20
DB Curls: 35 x 4 x 8


Back after stitches out (last week) and then flare up of degenerative discs. Bad times. Bench was crap but I know now from experience it comes back quickly.

Not sure what the elbow pain was about - I felt it on the inclines too but hopefully just random lack of use pain!