Existence Is Punishment: Grappling Strong

[Obscure Terror]

Tuesday 29/05/2012

Power Cleans
Warmup: 5x32.5kg, 5x40kg, 5x50kg
Work: 5x55kg, 5x62.5kg, 0x72.5kg

Squat
Deload: 5x50kg, 5x62.5kg, 5x75kg
Work: 5x85kg, 5x97.5kg, 5x112.5kg

DB Rows
20x36kg, 13x36kg, 10x36kg

Dips
4

Today wasn't a good day. I competed at a BJJ tournament on Sunday and took silver but am not motivated today, probably as I've had five days off work and I go back tomorrow. I work in a call centre and it stomps all over the good parts of my life. Power cleans were all OK, used plates to raise the bar for the 62.5kg, it wasn't great form but nothing terrible. But couldn't get a single rep at 72.5kg, it's my first 5/3/1 fail. Whether it was mental I don't know, I've singled 80kg before now and am tempted to ignore this and move on, but I'm going to deload my training max by 10% and keep going. Cleans aren't my focus, Squats, Deads and Overhead are.

Speaking of squats, It sucked balls today. My warmup set of 80kg felt heavy, and I almost didn't want to do my 97.5kg set. Form was fine I don't know what the issue was, but while I've always respected squats this was the first time I was afraid to fail. Had to suck it up and I grinded out 5 at 112.5kg. My first really bad workout, maybe the power clean fail got to me mentally I don't know. By the end of rep 3 my hands and arms were numb from squeezing the bar so hard, and lower back feels a little sore now. But the thing is, the form wasn't shit, it was just slow and hard.

Rows were fine, but dips were not there either as my biceps tendons, shoulder and triceps were all gassed. I've noticed dips are real hard on my shoulders especially and I think I cheat a little bit, so I'm switching to flat DB bench from now on, get my bench and press numbers up and maybe come back to dips in the future.

No conditioning, too jelly legged and wanted to get out of the gym ASAP and move on.

 

[Obscure Terror]

Things have sucked for about 6 weeks or so, but I'm starting to see progress.

This niggling injury has helped me identify a weak point (glutes) and clean up my form. I wasn't torqueing my knees out properly and therefore losing power, so going forward the strength should go up.

As for the women, I agree. They look amazing but, that rig will take a lot of maintenance. It's kind of like a Ferrari, owning one comes with prestige but the behind the scenes logistics to keep the thing running are a killer. Probably better to rent one for special occasions, and keep your trusty Honda for the day to day miles.

 

[Obscure Terror]

Thursday 31/05/2012

Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

Bench
Warmup: 5x37.5kg, 5x47.5kg, 3x57.5kg
Work: 5x62.5kg, 5x70kg, 3x80kg, 1x80kg, 1x80kg
10x50kg

Pullups - Assisted @50% BW, wide pronated grip
10, 8, 8

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h, x 6

Weird day. Squats great, bench was great til last set. Rep 3 was real hard, had to reset for last two reps. I figured out that there are 4 bars at my gym, 3 old and 1 new. One of the old bars has no knurling in the middle, which means that the smooth in the middle is smaller, and the smooth outer rings are closer in. Therefore my setup of ring fingers on the outer rings was narrow compared to normal. My Press must have boosted my tricep strength as I beasted 70kg, but the change in strength curve put 80kg beyond my limits. Moved middle fingers to the rings for last rep and it was way easier. Did a set of 10 at 50kg with this grip. So in future, if I use this bar, use middle fingers on rings. I got the reps out and can hit 7 at 77.5kg so this isn't a fail.

Again, chin stations taken up and even the tip station was in use, so used assisted pullup machine. Went wide grip and felt it working. This machine is deserted so might just stick to it in future, get 3x12 then lower weight by one stack. Compromise but chins are just assistance.

Conditioning was some of the hardest I've done, adds up to 20 minutes of interval training, not going to keep adding rounds instead I'm going to push hard on what I've got and make the most of it.

 

[Obscure Terror]

Tuesday 13/10/2015
Waterbury Method – W1D1, 75%

Squat
Warmup: Barx10, 50kgx8, 80kgx5
Work: (belted) 105kgx10x3

Press
Warmup: Barx10, 30kgx8, 40kgx5
Work: 47.5kgx10x3

Lat Pulldowns
70kgx4x6

RDL
30kgx10, 35kgx10, 40kgx10

Decline Situps
BWx4x15

• First day on the new method, nice change. Form stayed clean throughout, 1 min rests on squats, 45s rests on presses
• Assistance work was solid but manageable, tried RDL’s but they still aggravated the glute a little, whereas squats didn’t

Listed at a cool gym called Intrim Power in long Eaton, small but functional:

 

[Obscure Terror]

Friday 01/06/2012

Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

Push Press
Warmup: 5x30kg, 5x35kg, 3x42.5kg
Work: 5x47.5kg, 5x52.5kg, 0x65kg
8x40kg
4x40kg

Deadlift
Warmup: 5x70kg, 5x85kg, 3x102.5kg
Work: 5x112.5kg, 5x127.5kg, 5x145kg

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 6

Stalled on Press. Couldn't get one rep so deloading by 10%. There are numerous reasons why this could have happened:

1. I benched yesterday.
2. I tweaked my shoulder last week and it isn't 100%.
3. I've oinly eaten 1000 calories so far today.
4. I'm gone on a harsh calorific deficit to lose some flab.

These are all valid reasons, however I've whittled it down to one main fact that stomps all over these:

Lifting is a hard, slow game and you have to take three steps forward, two steps back to progress.

Positives were that squats felt great, deadlift was no issue and conditioning felt easier than normal.

 

[MilkManUK]

As for the women, I agree. They look amazing but, that rig will take a lot of maintenance. It's kind of like a Ferrari, owning one comes with prestige but the behind the scenes logistics to keep the thing running are a killer. Probably better to rent one for special occasions, and keep your trusty Honda for the day to day miles.

I like this.

 

[Obscure Terror]

Actually screw it I'll deload by 25% and switch to military press. It removes any variation in form that can arise from push press.

 

[JauntyAngle]

As for the women, I agree. They look amazing but, that rig will take a lot of maintenance. It's kind of like a Ferrari, owning one comes with prestige but the behind the scenes logistics to keep the thing running are a killer. Probably better to rent one for special occasions, and keep your trusty Honda for the day to day miles.

I'm thinking, recognize that actually owning a car is one of the worst investments you can possibly make in life, and stick to car mags plus the odd taxi.

 

[Obscure Terror]

Sunday 03/06/2012



Power Cleans
Warmup: 5x30kg, 5x37.55kg, 3x45kg
Work: 3x52.5kg, 3x60kg, 3x67.5kg

Squat
Warmup: 5x52.5kg, 5x65kg, 3x80kg
Work: 3x92.5kg, 3x105kg, 3x117.5kg

DB Rows
21x36kg, 16x36kg, 13x36kg

DB Bench
22kgx3x10

Stationary bike 30 mins, averaged 86rpm

Decent day. Cleans felt good but could have jumped and shrugged harder on my last set. Squats went well, grip was fine and I warmed my shoulders up well before hand so could concentrate on form. Hip drive is fine, need to focus on chest UP more. Had another rep on me last set, but didn't like how my knees wanted to cave on rep 3, I had to concentrate on correction, rep 4 would have been ugly. And as far as I'm concerned, reps are like women; the ugly ones don't count.

Rows were great, grip got blasted, and I really prefer DB Bench to dips. Way easier on shoulders and bicep tendons. Also fries my grip too? Should help with deads.

 

[MilkManUK]

I'm thinking, recognize that actually owning a car is one of the worst investments you can possibly make in life, and stick to car mags plus the odd taxi.

Even better

 

[Pro Killer]

Nice Log!!

 

[Obscure Terror]

I'm thinking, recognize that actually owning a car is one of the worst investments you can possibly make in life, and stick to car mags plus the odd taxi.

Unfortunately if we continue the metaphor between women and transport, it seems I've been riding the community buses for most of my adult life.

 

[Obscure Terror]

Cheers fella!

 

[Obscure Terror]

Sunday 18/10/2015
Waterbury Method – W1D2, 75%

Squat
Warmup: Barx10, 50kgx8, 80kgx5
Work: (belted) 105kgx4x6

Bench
Warmup: Barx10, 40kgx8, 60kgx3
Work: 75kgx10x3

BB Row
Barx10, 40kgx8, 60kgx2x6, 55kgx2x6

KB Swings
16kgx3x15

Adductor Machine
30kgx10, 45kgx2x15, 30kgx15

Decline Situps
BWx3x20

• Lifted at commercial gym as didn't get back from Nottingham until 8pm on Friday. BJJ yesterday so squeezed the work in today
• Squatting felt OK but the higher reps definitely affect the glute thing more. Felt average weight
• Benching felt really good, even on a shitty bench
• BB rows were getting sloppy so lowered the weight a little, no "heaving"
• KB swings for glute assistance as hip thrusts are proving too difficult to setup -swings are easy and they smash the glutes too
• Adductor was hard, really hits my lower glutes and was getting shaky after the 45kg sets

 

[Obscure Terror]

Tuesday 05/06/2012

Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

Bench
Warmup: 5x37.5kg, 5x47.5kg, 3x57.5kg
Work: 5x65kg, 3x75kg, 1x85kg

Pullups - Assisted @50% BW, wide pronated grip
10, 10, 9

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h, x 6

Stalled on bench Squats felt good though, adjusted to foot angle of 40 degrees felt real strong. Pullups OK gonna reduce assistance next week. Had to dig deep oin conditioning. Might as well set some rep PR's on Bench. Volume FTW.

 

[Obscure Terror]

Tuesday 20/10/2015
Waterbury Method – W2D1, 77.5%

Squat
Warmup: Barx10, 50kgx8, 85kgx5
Work: (belted) 107.5kgx10x3

Press
Warmup: Barx10, 30kgx8, 40kgx5
Work: 50kgx10x3

Lat Pulldowns
75kgx4x6

Hip Bridges
20kgx3x20

Planks
BWx3x30s

• This felt moderate, all in all. Glute pain was minimal but sharp a couple of times
• Pressing felt crap at first but got better. Squeezing the bar really hard seemed to help
• Little gas for the rest, there was a fitness class on so couldn't do KB swings or situps, did hip work and planks in a corner

 

[Obscure Terror]

Thursday 07/06/2012

Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

Press
Warmup: 5x25kg, 5x32.5kg, 3x37.5kg
Work: 2x45kg, 3x35kg, 3x37.5kg

Deadlift
Warmup: 5x70kg, 5x85kg, 3x102.5kg
Work: 3x120kg, 3x137.5kg, 3x155kg

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 3

Messed press up. Got a new phone yesterday and put the wrong version of my spreadhseet on there, so my press numbers were 10kg heavier than they should have been. Warmups were hard and my first set was the same weight that my last should have been, so I didn't get 3. So I did sets 1 and 2 after to keep volume same. Deadlift was fine and squats felt good, but was rushing due to mistakes and work so only did 3 sprints not 6. Will make up for it Sunday.

 

[Obscure Terror]

Friday 23/10/205/10/2015
Waterbury Method – W1D2, 77.55%

Squat
Warmup: Barx10, 50kgx8, 85kgx5
Work: (belted) 107.5kgx4x6

Bench
Warmup: Barx10, 50kgx8, 60kgx5
Work: 77.5kgx10x3

BB Row
Barx10, 40kgx8
60kgx3x6, 55kgx6

Hip Bridges
25kgx3x20

Decline Situps
BWx20, 12, 10

• Solid day. Wasn't feeling great before training, gloomy dark Friday, but got in anyway. The squats felt OK, couple of pinches on the glute, but others felt really smooth. Whenever a slight GM movement starts I can feel the hamstring glute pain bite
• Benching was way better than last week. Started to slow down around set 7 but still manageable
• Didn't have much gas for assistance but whatever, still got it in

 

[Obscure Terror]

Sunday 03/06/2012

Power Cleans
Warmup: 5x30kg, 5x37.55kg, 3x45kg
Work: 5x50kg, 3x62.5kg, 1x70kg

Squat
Warmup: 5x52.5kg, 5x65kg, 3x80kg
Work: 5x97.5kg, 3x112.5kg, 1x125kg

DB Bench
24kgx3x10

DB Rows
36kgx3x10

Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 4

Stationary bike 20 mins, averaged 86rpm

This should have been a bad day, a I only had 5 hours sleep. However I ate two Danish pastries and had 2 scoops of NoXplode and decided to KILL IT!

Cleans felt good and explosive, squats were awesome as my foot and hand positioning has never been more comfortable, could have got another at 125kg but was sweaty and bar slipped, this made me drop too far past parallel so let it go. The rep I did was way way cleaner than the last time I singled 125kg. Have been doing inverted rows between PC's and squat so decided to drop DB Rows down to 3x10, will add two reps to each set every workout. Goal is to hit 3x20 ASAP, as only got 36kg dumbbells at my gym. Mayb have to switch to barbell rows at some point. DB Bench is tough, really feel it in the triceps and shoulders after about 5 reps. Hopefully will help my pressing.

 

[Obscure Terror]

Waterbury Method – W3, 80%

Tuesday 27/10/2015
Squat
Warmup: Barx10, 60kgx8, 85kgx5
Work: (belted) 110kgx10x3

Press
Warmup: Barx10, 30kgx8, 40kgx5
Work: 52.5kgx5x3, 50kgx5x3

Lat Pulldowns
80kgx4x6

• Moderate I would say. Squatting was fine, minimal glute pain, but I had nothing left at the end
• On press the jump was 2.5kg, when really it should be around 1.25, no micro plates, so halfway-house on the volume
• Nothing left after lats. Called it

Thursday 29/10/2015
Squat
Warmup: Barx10, 60kgx8, 85kgx5
Work: (belted) 110kgx4x6

Bench
Warmup: Barx10, 50kgx8, 70kgx3
Work: 80kgx10x3

BB Row
Barx10, 40kgx8
60kgx6, 55kgx4x6

Hip Bridges
30kgx3x20

Decline Situps
BWx4x12

• Squatted with new STrong sleeve and taking Mr. Hyde preworkout. Had lots of energy
• Benching was tough, little tendinitis on biceps. Been slacking off on curls, that's why
• Felt off on rows, think one of the 20kg plates wasn't actually 20kg, too much body english. Backdown to 55kg

 

[Obscure Terror]

Tuesday 13/06/2012

Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

Bench
Warmup: 5x35kg, 5x42.5kg, 3x50kg
Work: 5x62.5kg, 3x72.5kg, 2x80kg

Pullups - Assisted @46kg, wide pronated grip
10, 10, 9

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h, x 6


Good day, squats great, bench was a breeze except for final set and eeked 2 reps out, made progress on pullups and gutted out conditioning. Looking forward to OHP on Thursday.

 

[Obscure Terror]

Missed lifting tonight. My new bass turned up a day late so there was no way i could have lugged it to the gym from work, and back to my flat along with gym bag. Got a taxi home from work and just trained grip. Will have to do a 50% session on Friday of 5x3 on squat, bench, lat pulls and ohp then do the full workout next week.

What sucks is I didn't pack my gym bag on Monday to prepare for this, and missed BJJ. So will only train 3 days this week.

For the past 6-9 months my motivation has been shit, ive had to drag myself to training. I enjoy it when I get there but it takes a lot of willpower to go. I feel lethargic and tired a lot, and the only thing in life I seem to look forward to is eating crap food. As such I sent some bloodwork off today to get T levels, thyroid and prostate health checked. I have a lot of the hallmarks of low / subdued T so will be interesting to see where I'm at.

 

[Obscure Terror]

Thursday 07/06/2012

Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

Press
Warmup: 5x20kg, 5x25kg, 3x32.5kg
Work: 5x37.5kg, 3x42.5kg, 1x47.5kg

Deadlift
Warmup: 5x70kg, 5x85kg, 3x102.5kg
Work: 5x127.5kg, 3x145kg, 2x162.5kg

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h x 6

This was a really good session. I did the YWTL shoulder warmup before Squats and it helped, although I didn't do inverted rows between exercises I forgot. But squats were fine, pressing felt good, I used the Rippetoe hip "flick" that's in one of this videos to get the bar moving, and it felt so good it knocked me out of the zone. Tried to replicate it on rep two but no dice. Deadlifts were awesome, could have done a 3rd on last set but left one in the tank. I've basically started dropping the bar for lockout, saves my back and energy. Conditioning keeps getting 5% easier every time. Deload next week then hit phase 2 of the full body template, will involve more squatting. Looking forward to it :icon_cry2

 

[Obscure Terror]

Friday 06/11/2015

Squat
Warmup: Barx10, 60kgx8, 90kgx5
Work: (belted) 115kgx5x3

Bench
Warmup: Barx10, 40kgx8, 60kgx3
Work: 82.5kgx4x3

Lat Pulldowns
85kgx4x6

Press
Warmup: Barx10, 30kgx8, 40kgx5
Work: 52.5kgx4x3

Bad Girl Machine
45kgx3x20

Decline Situps
BWx3x10

• As a catch up day it went well. Squatting felt surprisingly good, I would say 98% pain free
• Benching was hard, few reps moved slow. However the overhead pressing felt great
• Gym has new gear! They've invested in around 10 new bits of equipment to replace the shit from the 70's, they now have an abductor/adductor machine. This really hits the painful area of my glute/ham/adductor and forces blood in there so I will have a regular prescription of these for a while

 

[Obscure Terror]

Sunday 17/06/2012

Power Cleans
Deload: 5x30kg, 5x37.55kg, 5x45kg

Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

DB Rows
36kgx3x12

DB Bench
26kgx9, 22kgx9, 22kgx10

Stationary bike 20 mins, averaged 96rpm

Deload week, did Agile 8 and YWTL warmups. Forgot to do Inverted Rows between sets AGAIN doofus! Cleans felt great, squats were good except for shoulder being an inflexible bastard, and rows were pretty good form. DB Bench I struggled with, should have gone to 24kg after not hitting 10 on first set, but grip was death. Easy cardio then away.

 

[Obscure Terror]

Also my test results came back. Prostate function was fine, but a little elevated on the prostate specific antigen. I'll need to keep an eye on this over the coming years, as my grandfather had prostate cancer but he saw it off, might be a genetic trait.

Testosterone wise, my reading was 15.1 nmol/l or 436ng/dl. This is just within the "national guidelines" and as such the doctor said he couldn't treat me. However adjusted for age I don't meet the mean/median levels at all, I should be at least 600ng/dl. I took the test pre 9am after a good night's sleep so I don't think it's artificially low.

So my options? Well, first definite steps I will be taking are to start taking vitamin D3, focusing on sleep, losing bodyfat and cutting out alcohol except once per month, as these are all easy steps that should raise natural testosterone production.

For actual supplementation my options are
1)source testosterone illegally and self administer, probably 250mg per week. I have no issue with this but I don't think my levels are low enough to warrant that yet.

2)I could also try and convince a doctor friend to prescribe me testosterone but that would seriously fuck her over if she gets found out.

3)Last option and the most likely one I'll take is an over the counter aromatase inhibitor which are legal here in the UK. This will block the conversion of test to estrogen and bump my levels a little bit, with no negative side effects. Either 6 bromo or ATD but I'll need to do more research, cost wise it's around £27 for 100 tabs so it's basically like buying a food supplement. I've not really looked into the details on this yet but I don't see it as having the same implications as taking exogenous testosterone or AAS. However if I was drug tested I might piss hot, but then I'd probably have pissed hot based off some of the preworkouts I've taken over the years like the original Jack3d, so what the hell does that even mean?

Either way, I think if you're over 25 and training is important you should be getting your levels checked on a yearly basis. If you're depressed, low T may be a cause or a symptom, but regardless you need to increase your levels. The guys I know with the best quality of life all have decent T levels and check them regularly. All IMHO.

 

[Obscure Terror]

Tuesday 19/06/2012


Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

Bench
Deload: 5x35kg, 5x42.5kg, 5x50kg

Pullups - Assisted @46kg, wide pronated grip
3x10

Burpee Tabata 15s:15s Work/Rest
8 rounds/4 mins

Sprintervals 10% Incline
1m30s @ 5km/h, 30s @ 15 km/h, x 6

Deload week felt good, shoulder is a bitch, forgot rows AGAIN. Bench fine, pullups easier, conditioning hard but manageable. Nothing special all told.

 

[Obscure Terror]

Friday 22/06/2012



Squat
Deload: 5x52.5kg, 5x65kg, 5x80kg

Press
Deload: 5x22.5kg, 5x27.5kg, 5x32.5kg

Deadlift
Deload: 5x70kg, 5x85kg, 5x102.5kg
1x120kg
1x140kg
1x160kg
0x180kg

Stationary bike 10 mins, averaged 100rpm

Enjoyed today. Didn't do rows or shoulder workout, just got on with it. Rows don't need to be done on deload week. Squats felt awesome, 8kg felt like 50kg, press was no issue, and deadlift I felt so strong I did some singles for shits and giggle. Failed again at 180kg but It doesn't feel unmovable. Should have done 175kg as a safe PR but I got greedy. Hurt my toe at BJJ Wednesday so did some LISS, and it was throbbing so did 10 minutes and got away.

Phase 2 of full body template starts Sunday. This will involved higher volume and intensity on my supplemental squats on Tuesday/Thursday. Hopefully push my Squat and DL numbers up accordingly. Also realised somethings - I like hot women. I like pictures of hot women. I like training logs with photos of hot women. As such:

 

[Obscure Terror]

Sunday 24/06/2012



Power Cleans
Warmup: 5x30kg, 5x37.5kg, 3x45kg
Work: 5x50kg, 5x57.5kg, 3x65kg

Squat
Warmup: 5x55kg, 5x67.5kg, 3x82.5kg
Work: 5x90kg, 5x102.5kg, 6x115kg

Kroc Rows
24kgx10, 28kgx10, 36kgx22

DB Bench
24kgx3x10

Learned some stuff today. Power Cleans were great, and I hit my knees on rep 3, and couldn't hit reps 4 and 5. I've noticed that sets of 5 on cleans fucks me over, so after some reading I'm going to limit my heaviest PC's to set's of 3. Squats, I don't know what happened, I just smashed it. Everything just felt right. Looking forward to more volume during the week with some mid-weight triples. Ditched inverted rows, keep forgetting and my shoulders feel great from doing YTWL warmups, so thought I'd give Kroc rows a go, and really liked them. DB Bench was great, push weight next week to 26kg. No conditioning, toe fucked.

 

[Obscure Terror]

Tuesday 26/06/2012



Squat
Warmup: 5x55kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg

Bench
Warmup: 5x35kg, 5x42.5kg, 3x52.5kg
Work: 5x57.5kg, 5x65kg, 4x72.5kg

Pullups - Assisted @41kg, wide pronated grip
10, 9, 8
@50kg x 8

Bench stall again. Don;t know why, was sore from Sunday and rolling last night but should be able to handle this. Going to knock 10kg off max and add 3x10@50% after work sets, for volume purposes. Setup feels fine I'm just weak at this lift. Squats were great, made progress on chins, no conditioning due to toe.

 

[Obscure Terror]

Thursday 28/06/2012



Squat
Warmup: 5x55kg, 5x67.5kg, 5x82.5kg
Deload: 3x90kg, 3x102.5kg, 3x115kg

Press
Warmup: 5x25kg, 5x30kg, 3x35kg
Work: 5x37.5kg, 5x40kg, 3x45kg, 3x40kg
3x10x25kg

Deadlift
Warmup: 5x70kg, 5x85kg, 3x102.5kg
Work: 5x115kg, 5x132.5kg, 5x150kg

Squats good, good pace, forgot YTWL warmup as saw a rack and dived on it. Will do the YTWL tomorrow before MMA. Squats great, 115kg feels good. Fucked press up, was 2.5kg too heavy on weights so didn;t complete, but I would have if I'd done it right. Did 3x10kg, same plan as bench. Deadlift felt great, should have got 6 on set 3 but it's real humid here right now and grip didn't feel great.

 

[JauntyAngle]

Friday 22/06/2012



*Training stuff*

Hmmm... I didn't like how this post started, but then I started liking it more, and by the end I was *really* liking it!

Welcome to the elite fraternity of eye logs with eye candy. Currently Kotriz and CRZA are the leaders in the field, but it will be interesting to see if an ambitious young buck can shake things up.

 

[Obscure Terror]

I'll use this opportunity to say I have quite trashy taste when it comes to fem-bots so this may the "guilty pleasure" of eye candy.