Strong is the new skinny

[Timmm]

26.1.12

Front squat 20x10 40x5 50x5 60x3 72.5x2 70x4 technique work with bar, technique work with 40, some back squats at 60
Single leg SLDL 45x8 (x2 sets per side)
RFE split squat 27.5'sx5 per side (x2 sets each)
Seated ham curls (5 second hold at bottom and 5 second negatives) 52x6 50x6 48x6
Trap bar deadlift 120x4 110x5
Leg extensions (5 second hold at top and 5 second negatives) 38x10 38x8
Walking lunges 20'sx16 steps (x2)
Seated calf raises (5 second hold at top) 130x12 130x10

Squat needs a bit of work. Sitting back too much in the front squat which means my upper back fails when the weights get heavy. Did some technique work and will try and work on that.

Single leg SLDLs were alright, top of left hamstring felt a bit tight mind.

Had to trap bar deadlift rather than leg press because it was broken.
Think i'll train elsewhere next week if it's not fixed.

[Timmm]

27.1.12

Push press 20x8 20x8 30x5 40x5 50x4 50x5 50x4
1 minute between sets and 5 second negatives throughout
Incline DB bench 27.5'sx6 25'sx6 22.5'sx5
Chin ups BWx6 BWx4 BWx3
Flat flyes 17.5'sx5 15'sx3 12.5'sx9
Straight arm pulldowns 27.5x5 25x5 22.5x6
Seated rows 38.5x5 31.5x8 31.5x7
Three way raises 9'sx6/10/6 8'sx7/10/8
DB upright rows 10'sx7 10'sx7

Planks weighted with 20kg (2 sets:1 minute, 45 seconds)
Side planks

All over it like a rash this morning.
Really pleased with my push press, 50 was my previous best for a triple.
Incline bench was great, never had 6 with the 27.5's before and was pleased with the other sets after that.

Wrists weren't happy with the chin ups which affected my reps a bit, much prefer using rings for them but they got took down when some idiot misused them.

Not so keen on flat flyes, they feel more awkward on my shoulders so I think i'll stick with the decline.

Straight arm pull downs were good, and i've gone from hating seated rows to finding them brilliant now that i'm able to form that mind muscle connection with my lats and rhomboids instead of pulling with my arms.

Good morning!

My legs hate me this morning; glutes are sore as hell. Fun times hobbling about the place!

Dont know if i'll be training tomorrow because i'm going home this weekend, probably just a long walk and then back on it on monday for some high rep deadlifts

[Timmm]

30.1.12

Power cleans 35x3 40x3 50x3 55x3 60x1 60x1
Deadlift 70x5 80x5 90x3 100x1 110x11 105x11
1 minute between sets
RFE split squats 25'sx12 per side (x2 sets each)
GHRs (w/5 second negatives)BWx12 (x2 sets)
Front squats (technique work) 40x3 (x5 w/30 seconds between sets)
Pull throughs (w/5 second negatives) 40x9 (x2)
Walking lunges 17.5'sx20 steps
Standing calf raises BW+102 x9 BW+95 x9 BW+56 x20

Bleugh!
Well pleased with the ol' deadlift as I upped the weight from last time and still got more reps.
The split squats absolutely killed me; had a right pain face on during those! The recovery felt so short that I thought my watch was playing tricks on me.

Leg press still out of action so I practiced my front squats with short recoveries between.

A toughie but a goodie.

Upper body tomorrow, then probably off to Flex gym on thursday to use the leg press and hack squat to beat my legs into bloody stumps again

[Timmm]

31.1.12modified session

Barbell incline 20x10 40x5 45x5 52.5x10 50x9
1 minute between sets and 5 second negatives throughout
DB military press (seated) 15'sx9 12.5'sx6
Shoulder pain pretty bad here, had to change the rest
Seated rows 38.5x11 38.5x11 31.5x12 31.5x9
Lat pull down (hands moving independent of one another) 48x7 38.5x11 38.5x10 38.5x9 31.5x10 31.5x9
One arm rows 32.5x10 30x9 (each)
Lateral raises supersetted with rear delt flyes 8'sx7/11 7'sx9/12 6'sx9/12

Planks 1 minute with 20kg on my back, 2x1 minute unweighted

Pissed off is an understatement, but I decided to stop being a whining little girl and do anything that I possibly could without pain.
Hurt my shoulder on flyes on friday, and it's kind of anterior deltoid/bicep tendon related it would seem. Pretty sure however that some long term tightness has made my shoulder position a little vulnerable (bit of internal rotation going on with the right side) so will try and get that turned around and ready to go again as soon as possible.

Had to use a different pull down because the regualr neutral grip was excruciating. I'm one that would usually put up with the pain providing I knew it wasnt doing more damage, but I couldnt even manage that.
I think the other one was okay because the handles weren't being brought in fromt of my body, and there wasnt the same stretch on the upper pec/shoulder area in the bottom.
They felt really good though and i'm sure my back got a good roasting.

Couldnt do straight arm pull downs either because of the pain, so I either did more of some exercises than usual or added in a couple more variations.

Laterals and rear delts were fine, didnt even bother trying front raises.

Session done, even if not quite as planned.

[Timmm]

2.2.12

Back squat 20xlots 40x5 50x5 60x5 70x7 65x9 60x14 60x9 50x20
Single leg SLDL 45x10 each, 42.5x9 each
RFE split squat 25'sx7 per side 22.5'sx9 per side
Seated ham curls 48x9 43x8 35x10
Horizontal leg press 104x9 95x9 86x9
Some leg extensions, but my legs were dead.
Seated calf raises 140x8 120x9 80x15

Original plan was to go elsewhere to train today, however I forgot to turn my bloody alarm clock of from work yesterday so I woke up at 5 and couldnt be bothered hanging round until the other gym opened at 9.

So, my squats are an area getting some work at the moment. Using too little leg and too much lower back as the weights got heavier and today I did my sets until my form broke down rather than just grinding out poor reps.
For the first time in a long time my legs felt really fatigued from them, and I could tell my lower back wasnt contributing.
I'll add more weight to each set next time and build back up. I know that my legs will be getting a lot more benefit and that in the long run I should find it easier to progress because I wont be failing squats in good morning fashion.

Pleased with the SLDL's, and the split squats were harder having squatted hard beforehand.

The horizontal leg press - well, I hope my ego enjoyed the kicking it got there! There was me thinking that because the machine only went up to 230kg it would be insufficient. that'll teach me!
I can only think that with the 45 degree leg press I usually use you can use a bit more bounce from your hamstrings and adductors at the bottom, and also that the eccentric is the first part of that leg poress as opposed to it being the concentric with the one I used today.

I went to finish oof with extensions and walking lunges, but my legs were so destroyed that it wasnt worth it. they had been well and truly stimulated.

Wastus medialis feels like it's been hit moire than usual which I put down to more olympic style upright back squat I was doing (more quad dominant).

I enjoyed myself

I expect that tomorrow is going to have to be a back session with some shoulder isolation work because my shoulder/pec is a still a bit sore.
Front raises, laterals and rear delt stuff isnt a problem, it appears to be pull downs in front of my body and pressing that's giving me grief. Just been icing and massaging, hopefully it'll sort itself out soon.

[Timmm]

3.2.12

1 minute between sets and 5 second negatives throughout.
Lat pulldown (with hands independent of one another) 25x10 35x5 52x4 45x7 38x9 31x14 31x9
One arm DB rows 37.5x5 32.5x8 27.5x10
Seated rows 38.5x6 31x10 31x9 25x12
Machine rows 30x14 30x13
Diagnal pulldown/row 31x10 31x9
Three way raises 7'sx8/12/12 6'sx9/10/9 5'sx11/12/6 4'sx11/11/5

Planks 2x1 minute with 20kg plate on my back & 1 minute unweighted

Modified session again bcause I cant press at the moment.
Loads of pulling variations.
Trying not to get too frustrated with not being able to do all the things that I want to do because there is still a lot that I can do.

Definately not an anterior deltoid injury because front raies were 100% painless. I'm leaning towards thinking it's a bicep tendon thing because when I palpate that area I feel it right through my chest.

Hoping with more icing, massage and rest that it'll be okay by tuesday.

[Timmm]

4.2.12

Rowing 3x500m with 1 minute recovery

Farmers walks 3x2 lengths with 40kg each hand, 1 minute recovery

Arms: DB curls, 21's, Incline seated curls, Concentration curls.
V-bar push downs, Overhead cable extensions, Single arm rope extensions, Underhand extensions.

Rotator cuff exercises.
Weighted planks

Bad mood.

Chest is pissing me off now and had a massive kick in the balls last night (metaphorically, not literally)

Couldnt do skullcrushers because my shoulder felt unstable, and if I tried any cheat reps on my curls then they hurt so I had to keep everything pretty strict.

External rotations felt really nice on my shoulders, but right side internal rotation with my arm by side at 90 degrees was painful.

Past caring exactly what it is that i've done and just wish it ****ing sort itself out.
Never doing flyes again.

[Timmm]

6.2.12

Power cleans 35x3 40x3 45x3 50x3 55x1 55x1 60x1
Deadlift 70x5 80x5 90x3 100x1 110x1 120x1 130x3 125x3+1
1 minute between sets
RFE split squats 30'sx7 per side 30'sx6 per side
GHRs with 5 second negatives BWx8 BWx8 BWx7
Horizontal leg press (5 second negatives) 131x7 127x6 124x6
Pull throughs 20x10 (x2)
Reverse hypers 20x10 (x2)
Standing calf raises BW+107 x8 BW+100 x7 BW+65 x20

Pretty pleased with my deadlift and I reckon i'd have 140 for a single now if I wanted.
Had to have quick rest between 3rd and 4th rep on 125.

Split squats felt really good.

Not much else to say, didnt go heavy on the pull throughs because they seem to work better as an exercise to go a bit lighter and really squeeze the glutes at the top.
Reverse hypers seem to unload my back quite nicely after a session.

Not sure what tomorrow will entail, been doing a lot of mobility and rotator stuff work for my shoulders and it sems to be giving me less trouble doing general things but I doubt it's up to pressing anything significant. I'll see how it is tomorrow and see if there's any form of chest work or pressing that I can do, if not it'll have to be all back work and laterals again.

[Timmm]

7.2.12

Band pull aparts, band shoulder dislocators, band press

1 minute between sets, 5 second negatives throughout
Lat pulldown (with hands independent of one another) 31x8 45x3 52x6 45x6 38.5x8
DB military press (seated) 5'sx10 10'sx5 12.5'sx5 17.5'sx3 20'sx5 17.5'sx5 15'sx5
Seated row 45x4 38.5x8 38.5x6
Incline DB press (left arm only) 22.5x6 20x6 20x4
One arm DB row 40x4 37.5x7 each
Machine rows 48x6 42x9
Three way raises 9'sx6/8/6 8'sx7/8/5

Planks +25kg for 1 minute, +20kg for 45 seconds

Morning!
Made sure to really warm up my shoulders with some rotator cuff and mobility stuff at the start.

I started really really really light with the DB pressing because if something was going to go wrong i'd rather it happened with 5kg per hand than 20. Didnt have any pain during that - movements in the frontal plane seem fine.
I was really pleased with these because i'd only manged the 20's for 3 before.

I decided to train the good side on my incline, what with the whole contrlateral benefit of unilateral training, untilI can resume pressing with my right arm. The weight had to be a bit lower in order for me to stabilise myself.

All my pulling business was fine, and finished off with my laterals, rear flyes and front raises.

Going to get some soft tissue work done soon so i'm hoping that'll help things along.

A lot more positive knowing that not all my pressing is doomed!

[Timmm]

9.2.12

Back squat 20x10 40x5 50x5 60x4 70x1 80x5 80x5 80x5 80x5 70x5 70x5
5 second negatives throughout, 1 minute between sets
Single leg SLDL 47.5x8 47.5x8 per side
RFE split squat 30'sx6 30'sx4 per side
Seated ham curls (5 second hold at bottom)50x10 50x7 47x6
Horizontal leg press 115x6 113x5 111x4
Walking lunges 12 steps with 20's
Seated calf raises (5 second hold at top)130x6 120x8 80x20

Lots of squatting today as I try to work on them, really trying to sit between my legs and push my knees well outside of my toes.

Split squat weren't as good as monday but they never are after squatting beforehand.

45 degree leg press has been fixed so i'll be back on that on monday.

Legs are cooked!