Existence Is Punishment: Grappling Strong

Discussion in 'Training Logs' started by Obscure Terror, Apr 29, 2012.

  1. Obscure Terror .................................

    Obscure Terror
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    5/3/1 Full Body Log

    Height: 6'3"
    Weight: 96kg

    Training Maxes:
    Squat 125kg
    Deadlift 165kg
    Bench 90kg
    Push Press 67.5kg
    Power Clean 80kg

    Starting new log as my old one was BBB and I'm going to be doing full body for the forseeable future, straight out of the 2nd Edition but adding Power Cleans on Squat days. Will continue to do interval burpees after my lifts. Schedule:

    Sundays:
    Power Clean 5/3/1
    Squat 5/3/1
    DB Rows 3xF
    Dips 3xF

    Tuesdays
    Squats @ Deload
    Bench 5/3/1
    Chins 3xF

    Fridays
    Squats @ Deload
    Deadlift 5/3/1
    Push Press 5/3/1

    My previous log was a BBB 2 day split with an assistance day, made some good gains but ran it for 5 cycles and fancied a change, plus my assistance wasn't getting done properly with it being condensed into one day.

    EDIT: Red text is a weight PR. Blue text is a rep PR. Yellow text is a failed rep/set.
     
    #1
    Last edited by a moderator: Jun 25, 2014
  2. Obscure Terror .................................

    Obscure Terror
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    Tuesday 15/09/2015
    Juggernaut 3's Wave Accumulation - Press

    Deadlift - 5/3/1

    Warmup: 70kgx5, 90kgx5
    Work: (belted) 110kgx5, 120kgx5, 137.5kgx5

    Press
    Warmup: Barx10, 30kgx8, 40kgx5
    Work: 50kgx6x3, 50kgx4

    Leg Press
    52kgx15, 63kgx12, 69kgx10, 76kgx8, 83kgx5, 90kgx3
    63kgx2x20

    Leg Curls
    45kgx15, 52kgx12, 63kgx10

    Horizontal Chest Press
    52kgx15, 63kgx10, 69kgx8

    Hollow Holds
    3x30s

    • First session back and I felt suitably weak. Lifted at a different gym as am now on gardening leave until I start my new job so that was a factor, but the deadlifts felt heavy
    • Pressing wise my groove as off, let the bar get out in front a little, but when I got the form right they felt easy
    • Other than that all bodybuilding stuff. No lying hamstring curl so did seated and leg press

    [​IMG]

    [​IMG]
     
    #1
  3. Obscure Terror .................................

    Obscure Terror
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    Tuesday 10/11/2015
    Waterbury Method – W4D1, 82.5%

    Squat

    Warmup: Barx10, 60kgx5, 92.5kgx3
    Work: (belted) 115kgx10x3

    Press
    Warmup: Barx10, 30kgx8, 40kgx3
    Work: 52.5kgx10x3

    Lat Pulldowns
    85kgx4x6

    Bad Girl Machine
    52.5kgx3x20

    Decline Situps
    BWx15, 10, 8

    • Form felt dialled in. I wouldn't say it was easy but it was moderate
    • Lat pull machine doesn't have weight markings so may have gone heavier...
    • Nothing in the tank for the last two exercises

    [​IMG]

    [​IMG]
     
    #1
  4. Obscure Terror .................................

    Obscure Terror
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    08/12/2015

    Squat
    Barx5, 60kgx5, 90kgx3, 110kgx1*
    130kgx1*
    110kgx3x5*
    * = belt

    Bench
    Barx10, 40kgx8, 60kgx5, 80kgx1, 92.5kgx1
    102.5kgx1 *PR*
    80kgx3x5
    *all paused

    Deadlift
    60kgx2x5
    90kgx5x3

    Bicep Curls
    Barx4x10

    Back Raise
    BWx4x10

    Roman Chair Situps
    BWx4x10



    • Starting to get more volume. 130kg felt moderate on squat
    • The bench single is an all time PR. Felt like there could be more there
    • Tom has tweaked my deadlift so I'm setting up further from the bar, to drop my hips lower and make the pull more "leggy". Feels longer but less stiff legs. Avoids glute pain of any kind
    • Supersetted the assistance

    [​IMG]

    [​IMG]
     
    #1
  5. Obscure Terror .................................

    Obscure Terror
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    Sunday 29/04/2012

    Power Cleans
    Warmup: 5x32.5kg, 5x40kg, 3x50kg
    Work: 5x52.5kg, 5x60kg, 5x70kg

    Squat
    Warmup: 5x50kg, 5x62.5kg, 3x75kg
    Work: 5x82.5kg, 5x95kg, 5x107.5kg

    DB Rows
    14x36kg, 12x36kg, 9x36kg

    Dips
    9, 6, 3

    Like the new format. Not in the best shape today as was out last night, not hungover, but only four hours sleep as I wasn't alone when I came home :D. Very tired. Had huge breakfast and a king size Snickers but I was dehydrated. Power Cleans were a breeze til reps 4 and 5 of the final set. Might reset after every rep. Squats were all good but final work set wasn't as tight as I'd have liked. Did shoulder dislocations beforehand and this helped my shoulders/grip immensely, but the bar shifted on this set and had to adjust. Reps 4 and 5 were a grind, hips came up first but didn't GM the weight. Chalk it up to fatigue. Set a rep max on DB rows and match my PR on Dips but nearly passed out on final set. No burpees as I crashed big time. Tried treadmill but was cramping up.
     
    #2
    Last edited: May 7, 2012
  6. MilkManUK Brown Belt

    MilkManUK
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    What's the new job OT?
     
    #2
  7. Obscure Terror .................................

    Obscure Terror
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    Friday 13/11/2015
    Waterbury Method – W4D2, 82.5%

    Squat
    Warmup: Barx10, 60kgx8, 95kgx3
    Work: (belted) 115kgx3x6

    Bench
    Warmup: Barx10, 40kgx8, 60kgx3, 80kgx1
    Work: 82.5kgx10x3

    Cable Row
    60kgx6, 55kgx3x6

    Good Girl/Bad Girl Machine superset
    52.5kgx5x10

    Decline Situps
    BWx3x10
    superset
    Leg Raises

    3x10

    • Squats felt heavier today, the glute pain was coming on a little on set 3 so called it. I've done double the volume of last week s can't complain
    • Benching felt really good, there was a little bicep tendinitis so I did plate curls between sets for the last 5. But the bar moved well and it felt nowhere near as heavy as last week
    • On cable rows I went super strict on from, no leanback at all, and they felt heavy. But less cheaty
    • Good girl machine is harder than bad girls - considering the BJJ you would have thought the opposite
    • DOMS in pecs today

    Speaking of chests...
    [​IMG]

    [​IMG]
     
    #2
  8. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Aaaaaaaaaaahhhhh muh dick
     
    #2
  9. Obscure Terror .................................

    Obscure Terror
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    Tuesday 01/05/2012

    Squat
    Deload: 5x50kg, 5x62.5kg, 5x75kg

    Bench
    Warmup: 5x37.5kg, 5x45kg, 3x55kg
    Work: 5x60kg, 5x67.5kg, 7x77.5kg

    Chins
    4, 2, 1, F

    Burpees - 20s work 10s rest
    8 rounds/4 mins
    1 min rest
    4 rounds/2 mins

    Great day. Liking the lower volume approach but more squatting. BBB really does smash your back doors in. Squats nice, good form, no shoulder issues. Bench I attacked with gusto, 7 reps on final set is a PR! Chins I had to do pronated with close grip as both the other chinnign statiosn were taken(they double as cable cross machines) but I've never done 1 rep on this grip before so it's definite progress. Was fresh for burpees and went in for the kill. I was so gassed on the last round of the first set that I was mouth breathing and massive flecks of spit were hanging out from my mouth, like this:

    [​IMG]

    Henceforth my burpees workout shall be called The Rancor.
     
    #3
    Last edited: May 7, 2012
  10. Obscure Terror .................................

    Obscure Terror
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    Sales executive for Saint Gobain pipelines, £28k salary which is a £9k payrise. Normal office hours, no sales targets and chance for travel to Dubai, China, Brazil and various European. Pretty cool opportunity.
     
    #3
  11. Obscure Terror .................................

    Obscure Terror
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    Tuesday 10/11/2015
    Waterbury Method – W5D1, 85%

    Squat

    Warmup: Barx10, 60kgx5, 90kgx3, 110kgx1(belted)
    Work: (belted) 117.5kgx10x3

    Press
    Warmup: Barx10, 30kgx8, 40kgx3, 50kgx1
    Work: 55kgx10x3

    Lat Pulldowns
    87.5kgx4x6

    Good Girl/Bad Girl Machine
    55kgx3x20

    • this was decently challenging. Speed was OK but had to up the effort, unsurprisingly. Got out of position a couple of times on the press, luckily all the volume has shown me what good form feels like, but it's still tough
    • Nothing left for abs

    [​IMG]

    [​IMG]
     
    #3
  12. Obscure Terror .................................

    Obscure Terror
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    I'm sorry Golv!

    10/12/2015

    Squat
    Barx5, 50kgx5
    75kgx8x3

    Bench
    Barx10, 40kgx5
    55kgx8x3*
    *paused

    Deadlift
    60kgx5, 110kgx3, 130kgx1*
    150kgx1*
    120kgx3x5*
    *belted

    Standing DB Press
    12kgx20, 15, 12

    Pulldown
    55kgx20, 15, 12

    Weighted Crunch
    10kgx3x10



    • Volume picking up. All easy as expected
    • Deadlifting felt better just have to focus on hips down. if I get lazy and have hips high after rep 1 I can feel the hamstring
    • Not much left for assistance

    [​IMG]

    [​IMG]
     
    #3
  13. Obscure Terror .................................

    Obscure Terror
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    Friday 04/05/2012

    Squat
    Deload: 5x50kg, 5x62.5kg, 3x75kg

    Deadlift
    Warmup: 5x67.5kg, 5x82.5kg, 3x100kg
    Work: 5x107.5kg, 5x125kg, 7x142.5kg

    Push Press
    Warmup: 5x27.5kg, 5x35kg, 3x42.5kg
    Work: 5x45kg, 5x52.5kg, 5x57.5kg

    Burpees - 20s work 10s rest
    8 rounds/4 mins
    1 min rest
    5 rounds/2 mins 30s

    Good session, messed up on squats as only did 3 reps on final set. Weights are same as my warm up sets so I got confused, stupid. Deadlift was great, 7 reps on this week is awesome and is a PR - reset after rep 4 to make sure I wasn't stiff-legging. Press good too, strained my trap so shrugging at the top hurt, reckon I could have got 7 or even 8 on that last set. Had the weird new bar again, good as it has fresh knurling but thinner grip is off putting. Added a round to burpees I can really push it on this template. Gonna add 30s per session from now until I hit 3x4min rounds.
     
    #4
    Last edited: May 7, 2012
  14. MilkManUK Brown Belt

    MilkManUK
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    Nice! Best of luck for it, does sound like a good opportunity.
     
    #4
  15. golvmopp Always outnumbered, never outgunned

    golvmopp
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    1. Fuck you five times over with a rake sideways for all of the piece of ass you're posting on here just as I jumped on the nofap-train.

    2. Regarding prostate- and T-related woes: IMO all of the banes related to modern life can be boiled down to stress, which in and of itself is related to diabetes, coronary heart-disease, cancer, and a whole plethora of other (mainly first-world related) diseases. Slow the pace of your life down, smoke a joint every once in a while, meditate, take some time off - stress will literally fucking kill you otherwise.

    3. I'm going to Amsterdam next summer. No ifs, no buts - I don't know for how much longer Europe's gonna stay on its feet, and I wanna snort coke off a fine dutch prostitute's ass at least once. You in?
     
    #4
  16. Obscure Terror .................................

    Obscure Terror
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    11/12/2015

    Squat
    Barx5, 60kgx5, 100kgx3, 120kgx1*
    135kgx1*
    110kgx4x5*
    *belted

    Bench
    Barx10, 40kgx5, 60kgx3, 80kgx1
    97.5kgx2
    80kgx4x5
    *all paused

    Deadlift
    60kgx5
    90kgx5x3



    • Felt like ass, so tired before training. Caffeined up and went at it
    • Everything despite that felt good. Squats were moderate, the bench double was a grinder though
    • It looked better than it felt however
    • Deadlifts were fairly easy
    • No gas for assistance. Will do abs and band work for shoulders tomorrow after BJJ just to punch the clock

    [​IMG]

    [​IMG]
     
    #4
  17. Obscure Terror .................................

    Obscure Terror
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    Monday 07/05/2012

    Power Cleans
    Warmup: 5x32.5kg, 5x40kg, 3x50kg
    Work: 3x57.5.5kg, 3x62.5kg, 3x72.5kg

    Squat
    Warmup: 5x50kg, 5x62.5kg, 3x75kg
    Work: 3x87.5kg, 3x100kg, 4x112.5kg
    1x120kg *PR*
    1x130kg FAIL

    DB Rows
    15x36kg, 8x36kg, 9x36kg

    Dips BW
    11, 5, 5

    Sprintervals 3% incline
    1min 7km/h, 30s 15km/h x4
    1min15s 7km/h, 45s 15km/h x 1

    Cleans OK today, everythign except last set felt great. Rep 1 on set 3 was low on chest, rep 2 was passable, rep three I didn't get under the bar and muscled it up. I find that my back is fatiguing from loading plates for floor lifts as I'm bending down so much. Will slow down between sets for more rest. Squats were awesome. Felt good, deep enough and no GM action at all. could have done 5 on last set but played it safe. Because of this I was annoyed and went for a 120kg single. This has been my goal for about 6 months and I never thought I'd see the day. It was slow but not a grind, it felt heavy on the back during walkout but secure. I was pumped afterwards and felt like yelling. Was so happy I got greedy and attempted 130kg. Failed but it didn't feel impossible, I would have got 125kg if I'd tried. As a result, one of my 2012 goals has been smashed 5 months into the year, so I'm revising my aims to be a 150kg squat by December 31st 2012. I then went for DB rows, was fatiguing hard but gutted out an extra rep on set 3. Dips is a rep PR but I strained my trap on the last set, rather than do burpees I did interval sprints. Kicked my head in.

    From now on I'm going to circuit during my intervals, as my muscles are failing on burpees before my air system and limiting my intensity. Gonna circuit burpees, sit throughs, sprawls and then mountain climbers. If I find it any easier I'll add burpees back into the rotation.
     
    #5
    Last edited: May 7, 2012
  18. Obscure Terror .................................

    Obscure Terror
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    Friday 18/09/2015
    Juggernaut 3's Wave Accumulation - Squat

    Squat
    Warmup: Barx5, 60kgx5, 100kgx3
    Work: (belted) 117.5kgx7x3

    Bench - 5/3/1
    Warmup: Barx10, 50kgx8
    Work: 65kgx5, 70kgx5, 80kgx6

    DB RDL's
    20kgx3x15

    Lat Pulldowns
    39kgx10, 45kgx10, 52kgx8, 61kgx6, 72kgx3
    52kgx4x8

    Weighted Crunches
    20kgx20,15, 10

    Hollow Holds
    3x30s

    • Felt pretty good today. Realised that if I stand with a slightly straighter foot stance, slightly wider, and breaking at both the hips and knees simultaneously. This mitigated the irritation/pain on the hamstring & glute
    • Benching felt pretty damned god, although it was a shitty bench and I clipped the upright on rep 6 so racked it
    • RDL's were hard, I was gassing though
    • Had to grind through the rest tbh

    [​IMG]

    [​IMG]
     
    #5
  19. Obscure Terror .................................

    Obscure Terror
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    Hard to slow down if I want to train a lot, my goal is to save and take 6 months to a year off just to do BJJ and bum around. Working 9-5 is a depression feeder.

    After March I'm reset to crapload of holiday time so I see no reason why not breh.
     
    #5
  20. Obscure Terror .................................

    Obscure Terror
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    Tuesday 09/05/2012

    Squat
    Deload: 5x50kg, 5x62.5kg, 5x75kg

    Bench
    Warmup: 5x37.5kg, 5x45kg, 3x55kg
    Work: 3x65kg, 3x72.5kg, 3x82.5kg

    Chins
    7, 5, 5,

    Intervals
    8 rounds/4 mins
    1 min rest
    6 rounds/3 mins

    Squats fine. Bench was going great til the last set, must have got too high on the bench as was too close to the pins as bashed on rep 2. Felt hard as hell, had to reset for rep 3. Will chalk it up to doing dips yesterday and my setup was off. Chins was PR. For intervals I did a circuit of burpees, mountain climbers, sprawls and sit-throughs. Much harder will continue this.
     
    #6
    Last edited: May 9, 2012
  21. Flash_Monsta Black Belt

    Flash_Monsta
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    It's good to be winning at life. Nice one.
     
    #6
  22. Obscure Terror .................................

    Obscure Terror
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    Friday 20/11/2015
    Waterbury Method – W5D2, 85%

    Squat
    Warmup: Barx10, 60kgx8, 95kgx3
    Work: (belted) 117.5kgx2x6, 117.5kgx2x4

    Bench
    Warmup: Barx10, 40kgx8, 60kgx3, 75kgx1
    Work: 85kgx10x3

    Cable Row
    70kgx6, 60kgx3x6

    BB Curls
    Barx4x12

    Decline Situps
    BWx4x12

    • Again, slight glute pain after 4 reps. Cut it early. Thinking I might have to do 6x4 instead of 4x6, no biggie
    • Benching felt light but tendinitis started hitting on set 7 or so, hence the BB curls later
    • Was weak as hell on the straight bar curls. Uber pump

    [​IMG]

    [​IMG]
     
    #6
  23. Baconator69** Banned

    Baconator69**
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    Nice to get cleans inon 5/3/1. I going to get on that in a few months.
     
    #7
  24. Dan O Purple Belt

    Dan O
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    Hey man, congrats. Sounds like a potentially sweet ass gig.

    Btw, thought you'd appreciate this.

    1pm: Getting ridden on a deck overlooking the mountains

    1am: Getting ridden in a hot tub

    Different broads.

    Get some.
     
    #7
  25. Obscure Terror .................................

    Obscure Terror
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    Tuesday 10/11/2015
    Waterbury Method – W5D1, 87.5%

    Squat

    Warmup: Barx10, 60kgx5, 80kgx3, 100kgx1(belted)
    Work: (belted) 120kgx10x3

    Press
    Warmup: Barx10, 30kgx8, 40kgx3, 50kgx2
    Work: 57.5kgx8x3, 57.5kgx2, 55kgx4, 2, 1

    Lat Pulldowns
    90kgx4x6

    BB Curls
    Barx15, 10, 8, 8

    Back Raise/Roman Chair Situps
    BWx3x10

    • After talking to Matt, my wrestling coach/PT and Brazil travel partner, we decided that I should drop the hips back cue and focus on going straight down in the squat, knees out. This has unloaded the glute and made the pain even less noticeable. This is a volume PR and 120kg never felt lighter, seems like good leverages
    • Pressing was tough, failed on set 9 so did rest/pause with backoff weight
    • Assistance was nice, felt fresh after

    [​IMG]

    [​IMG]
     
    #7
  26. Obscure Terror .................................

    Obscure Terror
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    I'm still struggling with the form, I'm pretty sure I overthink it a lot of the time, but I notice a difference in my performance since adding cleans in.
     
    #8
  27. Obscure Terror .................................

    Obscure Terror
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    You're living the dream Dan O.

    Last night I drank shots of rum out of a 34DD cleavage and then her friend dragged me into the ladies room and blew me. Then today I went for barbecue and bought a new graphics card for my PC.

    Life isn't all bad.

    Thanks Flash!
     
    #8
  28. Obscure Terror .................................

    Obscure Terror
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    Friday 27/11/2015
    Waterbury Method - W5D2 - 87.5%

    Front Squat
    Warmup: Barx10, 40kgx5, 60kgx5, 80kgx3(belted)
    Work: (belted) 70kgx6x4

    Bench
    Warmup: Barx10, 40kgx8, 60kgx3, 75kgx2
    Work: 87.5kgx9x3, 80kgx4, 70kgx8

    Cable Rows
    70kgx4, 60kgx4x6

    BB Curls
    Barx4x10

    Decline Situps
    BWx4x20

    • Last week on Waterbury as I just signed up for coaching from Tom Martin. makes sense as stalled on upperbody pressing twice in a week
    • Went with front squats, very humbling. They expose a lot of weakness in the upper back
    • Benching felt good, best ever, just not enough gas for the last set
    • Felt good on assistance

    [​IMG]

    [​IMG]
     
    #8
  29. AlbionOakley Orange Belt

    AlbionOakley
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    This made me dig out my Crowbar "Past and Present" CD for in the car, cheers
     
    #9
  30. MilkManUK Brown Belt

    MilkManUK
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    What a contrast. I had a chuckle at that.
     
    #9
  31. Obscure Terror .................................

    Obscure Terror
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    01/12/2015

    Squat
    Warmup: Barx5, 40kgx5, 60kgx5
    Work: 80kgx5x3

    Bench
    Warmup: Barx10, 40kgx8
    Work: 60kgx5x3 (paused)

    Deadlift
    60kgx5, 90kgx5, 120kgx1(belted)
    150kgx1 (belted)
    130kgx3x3 (belted)

    Bicep Curls
    Barx3x15

    Back Raise
    BWx3x15

    Roman Chair Situps
    BWx3x15



    • First day on Tom's programming, pretty much a deload and form check. Filmed first and last sets and sent to him
    • Deadlifting felt fucking awful, but not as awful as I expected
    • Glute pain not there on squats, barely there on deadlifts
    • As you can see, the extra weight that took me from 100kg to 110kg is NOT functional muscle

    [​IMG]

    [​IMG]
     
    #9
  32. Obscure Terror .................................

    Obscure Terror
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    Crowbar are awesome, this is known.
     
    #10
  33. Obscure Terror .................................

    Obscure Terror
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    It's not an every week occurrence, but there was a gig on that had free rum and this girl's friend was newly single. Not knocking it.

    The graphics card is 5 years overdue!

    I'm going to be cutting back on the partying/spending. BJJ competitions coming up and while I've been training they're expensive. I also weigh 108kg which is too fat - beer has calories unfortunately.
     
    #10
  34. Obscure Terror .................................

    Obscure Terror
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    03/12/2015

    Squat
    Barx5, 60kgx5, 80kgx3, 100kgx1(belted)
    120kgx1, 105kgx5
    *all belted

    Bench
    Barx10, 40kgx8, 60kgx3, 80kgx1, 90kgx1
    100kgx1, 85kgx2x5
    *all paused

    Deadlift
    60kgx5, 85kgx5
    105kgx3x3

    Standing DB Press
    15kgx10, 8, 8

    Hammer Grip Pulldown
    70kgx3x10

    Plank
    BWx2x45s, 1x30s



    • Went a bit heavier today, the 120kg squat felt OK, video makes my stance look uber wide. Maybe it is
    • Benching 100kg was alright, pause wasn't as long as I thought, but didn't look as hard as I thought
    • Soft knees on first deadlift set, better after
    • Overhead DB presses are tough

    [​IMG]

    [​IMG]
     
    #10
  35. Obscure Terror .................................

    Obscure Terror
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    Thursday 11/05/2012

    Squat
    Deload: 5x50kg, 5x62.5kg, 5x75kg

    Deadlift
    Warmup: 5x67.5kg, 5x82.5kg, 3x100kg
    Work: 3x117.5kg, 3x132.5kg, 5x150kg

    Push Press
    Warmup: 5x27.5kg, 5x35kg, 3x42.5kg
    Work: 3x47.5kg, 3x55kg, 3x62.5kg

    Intervals - 20s work 10s rest
    8 rounds/4 mins
    1 min rest
    7 rounds/3 mins 30s

    Great deadlifts, hit 5x150kg which is a rep PR. Last rep was a grind but didn't feel sloppy at all. Press was weird, think I set up wrong and should have got more on rep 3. Intervlas hard as always but might do a day of treadmill sprints on one of the three days because they were really difficult.
     
    #11
  36. Obscure Terror .................................

    Obscure Terror
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    Life Upgrades

    Life recently has been hectic and a far cry from the normal routine. Over the last month I had to attend the funeral of the father of one of my best friends, a stag party and the accompanying wedding in Belfast, my office at work was closed and I had to find a new job.

    As a result my BJJ training went in the shitter and lifting has been done at different gyms, different days and different times, but at least it's happened. Last week I got three days of BJJ in, this week I might only get two but it's better than the 0 times the three weeks beforehand.

    Most of my lifting recently has been done at my first-ever gym, as it's much closer to my flat and I'm not commuting to work at the minute so my "real" gym is really out of my way. I'm on garden leave until the 5th October when I start my new job. The gym has had some significant upgrades:
    [​IMG]

    However there is only one of these rather nice platforms there. Luckily I've been training between 11am and 1pm so the gym is quiet. They use Wolverson barbells which are a UK-made brand, they seem really nice but I'm sure they're 30mm or 31mm and they're awful to deadlift with.

    Speaking of which, this glute/ham issue was massively aggravated by deadlifting. I've consulted a sports therapist and he has told me it's tendinitis, so I need to rest it. Hence from next week I'm going to finish up this cycle of Juggernaut with no deadlifts. I can squat without pain so I'll squat 2x per week with the below template

    Day1:
    Squat Juggernaut
    Bench Juggernaut
    Rowing movement
    Lower body assist - RDL's, hip thrusters etc
    Abs

    Day2:
    Squat 5/3/1 (no AMRAP)
    Press Juggernaut
    Rowing movement
    Lower body assist - RDL's, hip thrusters etc
    Abs

    I tried to sumo deadlift 70kg after yesterday's session and that was just as painful as conventional deadlifting 135kg for 3 reps - obviously the turned out feet and glute focus exacerbates the issue. I fixed my bicep tendinitis with lots of curls, so I'm thinking some focused glute work and single leg bridges for high reps should have a beneficial effect.

    A side note is that I'll be getting some Adipowers in the next few days and I think more quad focus will be even better for taking the strain off the injury when squatting. This investment is due to me getting my redundancy payment from my old job, and I invested in a new graphics card and some more CoC grippers:

    [​IMG]

    [​IMG]

    My suspicion that I had pussy hands was right, as I can barely close the #1 for two reps on my right hand and not at all on my left. If I set the gripper I can do 3 reps per hand. I'd like to work up to closing the #2 eventually, gains seem to be fairly quick so will stay consistent on this.

    Finally, to celebrate getting my new job I went out to Red's True Barbecue with my housemate (who has broken his shoulder falling off a mountain bike, dumbass):

    [​IMG]

    On the left is my meal, double steak patty cheeseburger with sweet potato fries and two onion rings, his is a Juicy Lucifer - they pack nacho cheese and jalapenos into the beef patty before cooking so as you bite into it you get hit by spicy cheese. It was awesome but contributes to the reason I'm so damned fat at the minute.

    Anyway, back to teh pics...
     
    #11
  37. Obscure Terror .................................

    Obscure Terror
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    04/12/2015

    Squat
    Barx5, 40kgx5, 60kgx5
    70kgx3x3

    Bench
    Barx10, 40kgx8
    55kgx3x3

    Deadlift
    60kgx5, 100kgx5, 120kgx3
    140kgx1
    160kgx1

    Incline Press
    30kgx12, 10, 10

    DB Row
    25kgx12, 10, 10

    Hanging Leg Raise
    3x10



    • Backoff day to test deadlift 1RM. It wasn't good. Going to be form changes apparently so hopefully I can implement them well
    • Everything else was a breeze obviously, apparently squatting will be interesting next week

    [​IMG]

    [​IMG]
     
    #11
  38. Obscure Terror .................................

    Obscure Terror
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    Manchester
    Friday 12/05/2012

    Power Cleans
    Warmup: 5x32.5kg, 5x40kg, 3x50kg
    Work: 5x60kg, 3x70kg, 1x77.5kg

    Squat
    Warmup: 5x50kg, 5x62.5kg, 3x75kg
    Work: 5x95kg, 3x107.5kg, 2x120kg
    1x125kg *PR*

    DB Rows
    17x36kg, 12x36kg, 11x36kg

    Dips BW
    10, 6, 5

    Burpees 20s work 10s rest
    6 rounds,

    then

    Sprintervals 10% incline
    2 mins @ 3.5km/h
    30s @ 14km/h, 1m30s @ 5km/h x 4
    2 mins cooldown

    Today I squatted the world. Doubled my PR from Monday and then hit another 5kg PR. Hips got up a little too much but rescued it. Been concentrating on pulling the bar into my delts with my hands, while trying to touch my elbows together behind my back. This has kept me upright enough and form is decent. I have good feelings about 130kg and beyond, can't believe it but it's happening for me. 5/3/1 kicks ass. So much so that I set a rep PR on DB rows. Dips, trap still hurts, but match volume from Monday, want 3x12 on these asap. In summary, this week my pressing has sucked but my pulling and squatting is at an all-time high. Redeem myself next week before deload.

    A note on conditioning - phone died through burpees so moved straight to sprints. njoyed it so much and found it such a challenge am going to pare back the burpees to 4 hard minutes and add sprints afterwards. Also going to do low intensity one day a week, probably after Deadlift/Press and really push hard on my MMA days as I can always work harder there at high intensity.
     
    #12
  39. Obscure Terror .................................

    Obscure Terror
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    Tuesday 22/09/2015
    Juggernaut 3's Wave Accumulation - Deadlift

    Deadlift
    Warmup: 70kgx5, 110kgx5, 125kgx3
    Work: (belted) 135kgx6x3

    Press - 5/3/1
    Warmup: Barx10, 30kgx8
    Work: 37.5kgx5, 45kgx5, 50kgx8

    Leg Press
    63kgx10, 69kgx10, 76kgx10, 83kgx10, 90kgx10, 100kgx10

    Horizontal Chest Press
    39kgx10, 46kgx10, 52kgx10, 63kgx10, 69kgx10

    Bicep Curls
    4x10, 2 x straight bar, 2 x rope
    (can't remember weights but I got a pump)

    Hollow Rocks
    3x10
    superset
    Crunches
    3x20


    • Couldn't finish the 7x3 due to glute pain
    • Pressing felt very good, form is back
    • Could handle more weight on the machines, either I'm stronger after illness or I've gotten used to the movement path
    • Had to drag myself through the ab work, really lose interest after about 4 exercises

    [​IMG]

    [​IMG]
     
    #12
  40. Obscure Terror .................................

    Obscure Terror
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    Tuesday 15/05/2012

    Squat
    Deload: 5x50kg, 5x62.5kg, 5x75kg

    Bench
    Warmup: 5x37.5kg, 5x45kg, 3x55kg
    Work: 5x67.5kg, 3x77.5kg, 2x87.5kg

    Chins
    4, 3, 3

    Burpee Tabata 20s Work 10s Rest
    8 rounds/4 mins

    Sprintervals 10% Incline
    2 mins @ 4km/h
    (30s @ 15 km/h, 1m30s @ 5km/h) x 4
    2 mins @ 3km/h

    Nothing special here. Was real beat up as I competed on Sunday in a submission wrestling competition, and then yesterday went and did wrestling/BJJ for 2 hours for the first time in 3 weeks. Tendonitis in both biceps flaring up durig bench, could have got 3 on set 3 as everything else felt solid. Squats felt good, glad they weren't heavy/high volume though. Chins again done with pronated narrow grip due to cable station being occupied but decent numbers. Conditioning was brutal but I think I can do 5 rounds of sprints next time.
     
    #13
  41. MilkManUK Brown Belt

    MilkManUK
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    Red's looks like my kind of place, thanks for the pic!
     
    #13
  42. KotovSyndrome Blue Belt

    KotovSyndrome
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    Great Work!
    What is the reason of choosing push presses over SOHP?
     
    #14
    Last edited: May 16, 2012
  43. Obscure Terror .................................

    Obscure Terror
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    There's one in Shoreditch my good man.

    These turned up today:
    [​IMG]

    Instagram quality photo FTW.

    I wear a size 12 Adidas sneaker/trainer and bought an 11.5 in these, and I'm glad I did. Fit perfectly, could maybe have got an 11. Did some bodyweight squats in them and hitting depth is ridiculously easy, it feels like a partial and I can go ATG pretty easily. I could probably squat with a slightly narrower stance so I will see what feels comfiest. I can see these adding pounds to my squat, and with the 2x a week squatting coming up I'll have plenty of opportunities to work on form.
     
    #14
  44. Obscure Terror .................................

    Obscure Terror
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    They work your core more and they aren't as hard on the shoulders for me as strict press, I've had rotator troubles in the past!
     
    #15
  45. Obscure Terror .................................

    Obscure Terror
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    Friday 25/09/2015
    Juggernaut 3's Wave Accumulation - Bench

    Squat - 5/3/1

    Warmup: Barx10, 60kgx5, 80kgx3
    Work: (belted) 90kgx5, 105kgx5, 117.5kgx5

    Bench
    Warmup: Barx15, 50kgx10, 70kgx2
    Work: 80kgx6x3, 80kgx5

    Barbell Row
    60kgx5x5

    Lat Pulldowns
    59kgx4x10

    Planks
    BWx60s, 30s, 30s

    • First session with Adipowers, squats felt easy and depth was no problem. however glute pain was around 710 and speed wasn't what I'd like
    • Benching felt good, slightly harder due to having to press out of a low rack
    • Been a while since I did BB rows, didn't really need the lat work. Should have probably done lower body assistance like hip thrusters

    [​IMG]

    [​IMG]
     
    #15
  46. Obscure Terror .................................

    Obscure Terror
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    Rest day today, had some hard sparring last night so gonna switch around and deadlift/press on Saturday, take my rest day today.
     
    #16
  47. Obscure Terror .................................

    Obscure Terror
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    Tuesday 29/09/2015
    Juggernaut 3's Wave Intensification - Squat & Press

    Squat

    Warmup: Barx10, 50kgx8, 90kgx5
    Work: (belted) 110kgx1, 122.5kgx1, 130kgx2x3, 130kgx1

    Press
    Warmup: Barx10, 30kgx8, 40kgx5
    Work: 47.5kgx1, 52.5kgx1, 55kgx5x3

    Lat Pulldown
    25kgx10, 52kgx10
    73kgx4x6

    Hip Thruster (stability ball)
    15kgx4x10

    Hollow Holds
    3x30s
    superset
    Curl-ups

    3x10

    • Even though glute pain was diminished, couldn't complete the sets. I need to back off and build up strength again with good form and strengthen the glutes, TM down to 140kg for rest of cycle before moving to 10x3 setup
    • Pressing felt pretty tough, last rep of last set was a grinder
    • Getting used to 4x6 on accessory. Could have gone a little heavier
    • Hip thrusters were hard on the ball (benches all taken) really felt it in glutes

    [​IMG]

    [​IMG]
     
    #16
  48. Obscure Terror .................................

    Obscure Terror
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    Saturday 19/05/2012

    Squat
    Deload: 5x50kg, 5x62.5kg, 5x75kg

    Deadlift
    Warmup: 5x67.5kg, 5x82.5kg, 3x100kg
    Work: 5x125kg, 3x142.5kg, 3x157.5kg
    1x170kg
    1x180kg FAIL
    1x160kg

    Push Press
    Warmup: 5x27.5kg, 5x35kg, 3x42.5kg
    Work: 5x52.5kg, 3x57.5kg, 2x65kg PR

    Stationary bike 20 mins, averaged 80rpm

    Wasn't feeling it initally but got there in the end, shoulder was tight on squats. Need to be more disciplined with doing shoulder dislocations. Swapped press and deadlift around in order to give posterior a rest between squats and deads. Press went OK, been focusing a lot on my setup but this lift is just plain hard. Couldn't get more than 2 on last set. Deadlift went very well, all sets double overhand except last one, bar was rolling in hands for 142.5kg but no drama. Had more in me for final set but decided to test maxes. 170kg is matching a previous PR, but form was infinitely better this time round. Couldn't break 180kg off the floor so did 160kg just for extra volume. Calculated max is 174kg based on 3 reps of 157.5kg, I felt I could have done 175kg but I've set a squat PR this week and was just being greedy. Did LISS cardio at the end, felt good and lets me rest a bit. Deload starts tomorrow.
     
    #17
  49. Obscure Terror .................................

    Obscure Terror
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    Friday 02/10/2015
    Juggernaut 3's Wave Intensification - Bench

    Squat - 5/3/1

    Warmup: Barx10, 50kgx5, 62.5kgx5, 77.5kgx3
    Work: (belted) 100kgx3, 107.5kgx3, 112.5kgx3

    Bench
    Warmup: Barx10, 40kgx8, 60kgx5
    Work: 75kgx1, 82.5kgx1, 87.5kgx5x3

    BB Row
    Barx10, 40kgx8
    62.5kgx4x6

    Hip Thruster (stability ball)
    17.5kgx4x10

    Hollow Rocks
    4x10

    • Minimal glute pain but things felt heavy today. Worked up to the edge of the pain
    • Benching was moderately hard, think this is a volume PR though
    • Have to watch form on the BB rows, find them really tough

    [​IMG]

    [​IMG]
     
    #17
  50. Obscure Terror .................................

    Obscure Terror
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    Location:
    Manchester
    Sunday 12/05/2012

    Power Cleans
    Deload: 5x32.5kg, 5x40kg, 5x50kg

    Squat
    Deload: 5x50kg, 5x62.5kg, 5x75kg

    DB Rows
    3x12x36kg

    Dips BW
    10, 5, 5

    Burpees 15s:15s work/rst
    8 rounds/4 mins

    Sprintervals 10% incline
    1m30s @ 5km/h, 30s @ 15km/h, x 5
    2 mins cooldown


    Deload week, nice break. Should have done more dips. Pushed hard on conditioning, experimented with burpees to a 15:15 ratio work to rest because I've been failing muscularly before aerobically and this defeats the purpose of the intervals. This way, the rest is better for me and I can really push for all 4 minutes, it works really well and felt no easier than normal. The sprints were grim but I'm adapting to them fast.
     
    #18
  51. Obscure Terror .................................

    Obscure Terror
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    Tuesday 06/10/2015
    Juggernaut 3's Wave Accumulation - Squat & Press

    Squat

    Warmup: Barx10, 50kgx8, 70kgx5
    Work: 95kgx5, 100kgx3, 110kgx2, 120kgx1(belted), 130kgx3

    Press
    Warmup: Barx10, 30kgx8, 40kgx5
    Work: 45kgx3, 50kgx2, 55kgx1, 60kgx3

    Lat Pull
    Stackx4x6

    Hip Thruster
    22.5kgx4x10

    Decline Situps
    BWx4x10

    • Minimal pain, except last 2 reps of last set, and it wasn't as bad as normal. Seems the massage, foam rolling, stretching, deload and form changes are working. Who'd have guessed
    • Pressing flew up, felt light. The thinner bars (back at regular gym) made a big difference
    • Stack was light but still a satisfying feeling for lat pulls

    [​IMG]

    [​IMG]
     
    #18
  52. Obscure Terror .................................

    Obscure Terror
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    Tuesday 23/05/2012

    Bench
    Deload: 5x40kg, 5x50kg, 5x60kg

    Squat
    Deload: 5x50kg, 5x62.5kg, 5x75kg

    Chins - Narrow grip pronated
    5, 3, 2

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

    Gym was heaving, had to bench first and work in with some guy who was telling me to do sets of 12 with the weights I was using, I told him four times about the concept of a deload week to no avail. Luckily I moved on to the other squat rack, chins were no issue I felt strong but the gym was so hot my grip was failing. Phone had died so no timer for burpees so did 10 minutes of sprints and these felt easier than normal, probably because they weren't preceded by burpees.
     
    #19
  53. Obscure Terror .................................

    Obscure Terror
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    Friday 09/10/2015
    Juggernaut 3's Wave Realization - Bench

    Squat

    Warmup: Barx10, 50kgx8, 80kgx5
    Work: (belted) 95kgx5, 110kgx3, 120kgx1, 140kgx1

    Bench
    Warmup: Barx10, 40kgx8
    Work: 52.5kgx5, 65kgx3, 75kgx2, 80kgx1, 85kgx1, 90kgx1, 95kgx3

    BB Row
    Barx10, 50kgx8
    65kgx4x6

    Hip Thruster
    60kgx3x8

    Planks
    BWx3x30s

    • Managed 140kg with maybe 5% pain. Waterbury starts next week
    • Benching felt like ass, butt nearly came off the bench on the last rep
    • Assistance was OK, got a proper hip thruster setup finally so can use an actual barbell

    [​IMG]

    [​IMG]
     
    #19
  54. Obscure Terror .................................

    Obscure Terror
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    Thursday 24/05/2012

    Squat
    Deload: 5x50kg, 5x62.5kg, 5x75kg

    Push Press
    Warmup: 5x27.5kg, 5x35kg, 5x42.5kg

    Deadlift
    Deload: 5x67.5kg, 5x82.5kg, 5x100kg


    Stationary bike 20 mins, averaged 90rpm

    Nothing special here, heatwave here in the UK so other than that was fine. I'm beat up after wrestling and BJJ last night so glad for an easy session.
     
    #20
  55. Flash_Monsta Black Belt

    Flash_Monsta
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    Nice work, mang.

    I looked at these girls, and as beautiful as they are, I can't help but think that some guy somewhere is tired of their shit.
     
    #20

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