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  #391  
Old 04-01-2011, 11:42 AM
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Excellent focus, great job hitting your goals and setting new ones.
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  #392  
Old 04-03-2011, 07:56 PM
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Day 85
Hypertophy Military. 4/2/2011

Seated Military Press
99x10(PR)
99x7
93.5x7
88x9

Upright Rows
80x10
80x9
80x9

Seated side laterals
20'sx12
15'sx14
15'sx13

CGBP
132x8
121x9
121x8

Nice PR on military today, it knocked the wind out of me that first set but i managed it. The rest of the workout went well also.

Day 86
Supposed to be deadlift today but pushing it back a day due to my work hours being bad. I'll be doing 2 days on the bounce (combining dynamic effort days into 1 workout again). I'm only doing this as i have 2 days off work this week (thurs + fri) and i am planning my gym time to take advantage. Better to do heavy bench (thurs) and squats (Fri) on days that im off work.
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  #393  
Old 04-04-2011, 11:21 PM
Gregsimo Gregsimo is offline
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Day 87
Deadlift. 4/4/11

Deadlift
253x5
275x3

Pendlay Row
110x12
121x9
121x9

Chin Ups
BWx6
BWx5
BWx5 + 3 Negatives
BWx3 + 3 Negatives

Planks
35 secs
35 secs
35 secs

Crunches
14
14
14

Solid deadlifting today, but im very sore after it especially my right hand side glute and lower back which i had a twinge in after squats a few days back, its worse today so i'll have to monitor that closely. Pendlay rows felt good and chin ups with negatives were awesome.
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  #394  
Old 04-07-2011, 03:17 PM
Gregsimo Gregsimo is offline
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Day 88
Dynamic effort bench. 4/5/2011

DE Bench
88x3x2 (45% of 1RM)
99x3x2 (50%)
104.5x3 (55%)
110x3 (60%)
121x3 (65%)
132x3 (70%)

Rear delt db flyes
20x10
20x10
20x10

Lower back was still slightly sore but i had no trouble getting into a good setup, felt explosive to the end. No DE squats as my glute is still tight, i've done stretching and massage at home to promote recovery, so doing anything to contract the muscle after already benching didnt seem like a good idea.

Day 90
Heavy Bench. 4/7/2011

Glute and lower back feeling much better, no pain or stiffness.

Bench Press
154x2
165x1
176x1
187x1 (9.5 RPE)

Incline DB Press
45'sx11
45'sx9
45'sx8

Dips
+11lbs x8
+11lbs x7
+11lbs x6

Bench felt good today, my friend was testing his max so i hopped in and did some heavy singles. Worked up to just shy of what i think my 1RM is and it went up well and with good form. I think 198-203 is my ~1RM currently. It felt very good to lift heavier than normal.
Incline work and dips were spot on, nice pump going.
I will squat tomorrow no matter what.
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  #395  
Old 04-08-2011, 03:14 PM
Gregsimo Gregsimo is offline
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Day 91
Heavy Squat. 4/8/2011

Squats
225.5x5
225.5x5
225.5x5 ( Raw PR)

Front Squats
121x10 (PR)
121x10
121x8

Standing calf Raises
150x16
135x13
120x12

Class workout today, glute and back felt normal and after warming up no niggles or anything so i went for it today. Beat last heavy days figures easily its also now not far off my all time PR (using knee wraps). Front squats were spot on as were calf raises. My calves are currently growing and growing well so until i stall i wont bother with occlusion, Rest pause, static hold etc.
The difference in my squat progress recently is down to incorporating front squats, since starting them my numbers have shot up.
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  #396  
Old 04-10-2011, 07:49 PM
Gregsimo Gregsimo is offline
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Day 93
Heavy Military. 4/10/2011

Setaed Military Press
121x4
115.5x5
115.5x5

Upright Rows
80x12
80x10
80x8
80x7

Db French Press
35x12
40x12
40x12

Solid enough today, felt powerful on upright rows, 3 reps more than last time and i dont know where that came from. Decided to change from CGBP for a workout to french press, havent done those for ages and its a great exercise. Deadlift tomorrow.
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  #397  
Old 04-11-2011, 11:41 PM
Gregsimo Gregsimo is offline
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Day 94
Deadlift. 4/11/11

Deadlift
198x5

Seated Cable rows
120x10
105x10
105x9

Pullups
Wide: BWx5
BWx4
Shoulder width: BWx5
Chin up BWx4

Incline Rear Delt flyes
20'sx9
15'sx11
15'sx11

Planks
40secs
40secs

Reverse crunches
15
15
15

Horrible feeling when deadlifting today so i stopped during warmups, my back/hip/glute on my right side is just not in good shape so i'm going the doctors about it tomorrow. I may have to take things easy. Plans today were good mornings and pendlay rows but they were out of the question so after that i did exercises in which i could be supported ie seated rows (machine), pullups were ok to do. Reverse crunches seemed like a good idea at the time but even they hurt it a bit.
Just hope i can recover quickly.
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  #398  
Old 04-12-2011, 11:45 AM
Gregsimo Gregsimo is offline
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Day 95

Benn to the doctors and chiropracter was there on the day so i waited round, he did some manipulation, massage and stretches and the pain has improved dramatically. He thinks my sciatic nerve runs though my piriformis muscle, i've strained that and so the pain has flared up. I'm due back on weds for another session and he said he is confident from my level of pain and the relief from the first session that it wont be a long time out to recover. He has advised me to avoid squatting, deadlifting, leg press, leg extentions and good mornings for atleast 3-4 days. Cost 120 eeeek
On the good news side my 2 prong competition standard belt arrived today, its not an inzer as i couldnt afford the import costs but its a good belt.
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Last edited by Gregsimo; 04-12-2011 at 11:51 AM.
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  #399  
Old 04-14-2011, 03:34 PM
Gregsimo Gregsimo is offline
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Day 97
Hypertrophy Bench. 4/14/2011

Bench Press
143x9
132x10
132x8 (all sets with emphasised negative)

Incline Bench
99x10
99x9
88x10

Dips
BWx11
BWx8
BWx7

Solid stuff today, bench felt strong and so did dips, incline was blah as per usual.
Taking an extra days rest has really helped, my back feels at about 95% so i may attempt some light squatting tomorrow. If not then i'll do some occluded cardio. I'm going to stay away from good mornings, leg extentions, RDL's and lunges until my heavy day (10 days time) to ensure the only work my hip flexors are doing is essential. I've been told to improve my hamstring and glute flexibility to prevent future injury. Sounds like a plan!
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  #400  
Old 04-15-2011, 02:44 PM
Gregsimo Gregsimo is offline
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Day 98
Hypertrophy squat. 4/15/2011

Squats
192.5x10 (equal PR)
192.5x10
192.5x9

Front Squats
132x9 (PR)
132x8
132x8

Standing calf raises
150x16 (2 second negative + 1 second hold at top of ROM)
135x14
120x14

Everything felt good on warmup so i decided to squat and i squatted well, tried out my new belt today. It was uncomfortable, it dug in and felt a bit wierd but it definately helped in keeping my core tight and i felt more comfortable getting out of the hole on the final reps on each set.
Front squats were good today and calves were brutal as hell with the static hold on each rep and the slow negative. Walking was difficult after this workout.
Hoping to phase back in RDL's and start doing good mornings/lunges on alternate workouts.
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