Existence Is Punishment: Grappling Strong

[Obscure Terror]

26/11/2016
Deload

Single Leg Hamstring Curls
10kgx2x10
15kgx2x8
20kgx2x5

Low Bar Squat
Barx2x5
60kgx5
85kgx5x3

Bench
Barx15, 10, 5
65kgx5x3

Front Squat
Barx5
55kgx3
80kgx5

Band Pullaparts
4x20

• Another deload. Squats felt like air. Bench was off at first but was fine on set 3. Front squat hit quads hard. No knee sleeves, belt, or voodoo floss applied to hamstring. Little to no pain

 

[Obscure Terror]

28/11/2016
1RM Testing

Squat
Barx2x5
70kgx3
120kgx1 *add belt
140kgx1 *
157.5kgx1 *
170kgx1 *
180kgx1 *LIFETIME PR*

Bench
Barx15, 10, 5
70kgx3
95kgx1
110kgx1
120kgx1
125kgx1 *LIFETIME PR*

Band Pullaparts
4x15

• Well that went well. Video crapped out on the 180kg squat but it was easier than my previous 175kg a while back

 

[Flash_Monsta]

Spoiler

The 275 is a myth! Well done mate!

 

[MilkManUK]

If we were to do some F13 awards again at the end of this year (which I may well start a thread for), you would have to be a favourite for "most improved lifter". Really nice work, especially the second half of 2016.

 

[Obscure Terror]

If we were to do some F13 awards again at the end of this year (which I may well start a thread for), you would have to be a favourite for "most improved lifter". Really nice work, especially the second half of 2016.

Squat has gone from 152.5kg to 180kg. Bench from 107.5kg to 125kg. Deadlift from 180kg to 195kg (not tested since June), and that is now probably my worst lift due to not practicing it. I kind of like squatting and benching more anyway.

I might try and become the Mancunian Kirk Karwoski.

 

[Deleted member 382931]

Congratulations brother, well done.

 

[btwrestler119]

Great work on the PRs! Congrats!

 

[Obscure Terror]

Was supposed to test DL max yesterday, got to the gym and realised I'd forgotten my gym clothes and couldn't deadlift in jeans. Will do on Thursday.

 

[MilkManUK]

I'm looking forward to seeing what you deadlift. No pressure, but I'm expecting to be impressed.

 

[Obscure Terror]

All depends on hamstring. I did 140kg last week pain free, usually 100kg would hurt like a bitch. I also did a moderately hard 180kg about two weeks ago and that is always the weight where things get tough. Anything over 190kg will be nice, but I will have to be very careful with my weight jumps. Probably go 140kg, 170kg, 190kg, then attempt 200kg if 190kg goes well.

 

[Obscure Terror]

TRT Update

Did a blood test on Sunday and got results back. I fucked up a bit and took the test 12 hours after injection, when it should have been 36 hours. Level came back at 1118ng/dl with free test of 38ng/dl. Oestradiol was very high but SHBG was perfect. This is probably due to being so close to injection. I will do another one soon at a more reasonable time, but it could result in dropping the dose slightly. The ranges go up to about 1050ng/dl, but I think for ethical reasons if I want to compete in a "natty" federation like the IPF I should have stable levels within the high-normal range, assuming I feel good at those levels. I'd rather take as little as I have to and don't want to bother with TUE forms etc, I'd just rather have bloodwork that looks normal.

Considering the oestradiol was so high I was expecting to have side effects, but there has been nothing. Consultant has said that we can use Tamoxifen in small doses to control the oestrogen if it comes to that, but so far so good. It will always be a tweaking process at first.

 

[Obscure Terror]

01/12/2016
Deadlift 1RM Test Day

Single Leg Hamstring Curls
10kgx3x15
15kgx2x10

Deadlift
70kgx3x5
120kgx3
150kgx1
170kgx1
190kgx0 *FAIL*
190kgx0 *FAIL*
190kgx0 *FAIL*
185kgx1

• Well this was shit. 170kg felt good but couldn't get 190kg moving. I had better success moving stance out a little but still nothing. Managed to grind 185kg with bad form
• Having a session with Tom to retool deadlift form

 

[Obscure Terror]

03/12/2016

Hamstring Curls - Right Leg Eccentric, Both Legs Concentric
10kgx3x20
(Left Leg)
10kgx3x10

Seated Cable Hamstring Curls
10kgx3x15
20kgx10

Standing Cable Straight Leg Kickbacks
5kgx3x15

Low Bar Squat
Barx2x5
70kgx3
70kgx2 *belt
100kgx1*
125kgx1*
140kgx5*

Bench
Barx15, 10, 5
70gx5
95kgx2
105kgx1
115kgx1
100kgx3x5

SLDL
70kgx5
100kgx3
120kgx1
100kgx3x5

• Long session. Really been punishing the hamstring to see what hurts. lying leg curls, 2/10. Seated leg curls, 0/10. Standing leg kickbacks, 4/10. So it's more standing leg kickbacks on the menu
  Squatting didn't quite gel but the video looks good and fast so whatever. No voodoo floss for compression
• Bench was pretty solid, nice pause on 115kg
• SLDL was tricky at first. Hurt hamstring, moved stance on, focused on arching back straight, pain decreased. Phone died so no video
• Lots to work on

 

[Obscure Terror]

05/12/2016

Hamstring Curls - Right Leg Eccentric, Both Legs Concentric
10kgx3x20
(Left Leg)
10kgx3x10

Standing Cable Straight Leg Kickbacks
10kgx3x15

45° Leg Press - Single Leg
Sledx10
20kgx10
40kgx10
60kgx3x12

Overhead Tricep Extension Press
Barx10
10kgx3x10

SLDL
40kgx5
60kgx5
80kgx3x8

• Short session to start a build up again. Leg presses were little to no hammy discomfort
• SLDL hurt a tiny bit on 40kg but it went away

 

[Obscure Terror]

06/12/2016

Hamstring Curls - Right Leg Eccentric, Both Legs Concentric
10kgx3x20
(Left Leg)
10kgx3x10

Standing Cable Straight Leg Kickbacks
10kgx3x20

Low Bar Squat
Barx2x5
70kgx1
70kgx1
70kgx1 *belt
105kgx1*
130kgx1*
145kgx5*

Bench
Barx15, 10, 5
70gx5
95kgx1
102.5kgx1
112.5kgx2
105kgx3x5

SLDL
70kgx2x5
100kgx3
125kgx1
105kgx3x5

• Interesting. Squats felt great, no voodoo floss, then I fucked the second rep of 145kg into the ground. Managed to rescue it with brute force but it made the rest hard (although they look OK on video). Last rep was felt in the hamstring for sure
• Bench was pretty solid, phone didn't record the top double
• SLDL was fine, no real pain

 

[Obscure Terror]

08/12/2016

Front Squat
Barx5
40kgx3
60kgx1
70kgx1
80kgx1
90kgx1

Deadlift
60kgx5
80kgx5
100kgx1
120kgx1
140kgx1 *belt
150kgx1*
160kgx1*
180kgx1*
187.5kgx1*

• This was a one to one session with Tom. Focused on the form on front squats with slow, 6 second eccentrics, and it was brutal. Really felt it in the rhomboids but the actual weights felt light
• Then we retooled my deadlift. We did loads of shit, narrowed heels but not toes, belt position, proper bracing, mixed grip, pulling all the slack out of the bar and getting my hips in the right position. Ended up where 140kg would float before I even pulled and the 187.5kg was pain free and I could have doubled it. Glutes were actually working for a change

 

[Obscure Terror]

11/12/2016

Hamstring Curls
20kgx3x10

Single Leg
10kgx3x10

Standing Cable Straight Leg Kickbacks
10kgx3x20

Low Bar Squat
Barx3x5
65kgx1
85kgx1 *belt
105kgx1 *
125kgx1*
140kgx1*
150kgx5*

Bench
Barx10, 10, 5
65gx3
85kgx1
97.5kgx1
107.5kgx1
117.5kgx1
105kgx3x5

SLDL
60kgx2x5
100kgx3
130kgx1
110kgx3x5

• Trained with Tom. Took a while, did loads of glute activation stuff which deloads the hamstring, and loads of drills to focus on proper squat form (following on from similar work on Thursday). As such I probably did the smoothest 150kgx5 in my entire life
• Benching was good too, feeling really good
• Form on SLDL was way better, but I was just fatigued after 3 hours in the gym and just wanted to get through it

 

[Obscure Terror]

13/12/2016

Seated Hamstring Curls
5kgx3x10
(Single Legs)
15kgx3x12

Standing Cable Straight Leg Kickbacks
10kgx3x15

45° Leg Press - Single Leg
Sledx10
20kgx10
40kgx10
60kgx3
70kgx3x12

Overhead Tricep Extension Press
Barx10
10kgx10
15kgx3x8

SLDL
60kgx2x5
85kgx3x8

• Did these in a Pure Gym as was going to cinema straight after and it was only an assistance day. The leg press sled was heavy as shit
• Throughout, hamstring pain was reduced as I have been massively focused on glute activation. I am hoping this is the key

 

[Obscure Terror]

15/12/2016

Squat
Barx3x5
75kgx2x3
105kgx3
125kgx1
145kgx1
152.5kgx2 *FAIL*
125kgx3
140kgx3

Bench
Barx15,10,5
75kgx3
95kgx1
105kgx4x5

Facepulls
Bandx4x10

• Sucked. Just completely fucked up the second rep one squat (was supposed to be 5). Just lost tightness in the bottom and shifting to the left. Hamstring didn't even hurt I was just being a bitch
• Bench was OKish

 

[Obscure Terror]

17/12/2016

Hamstring Curls
10kgx3x20
(Single Legs Supersetted)
10kgx3x10

45° Leg Press - Single Leg
Sledx10
20kgx10
40kgx10
60kgx8
70kgx8
75kgx3x12

Overhead Tricep Extension Press
Barx12
15kgx8
17.5kgx3x8

SLDL
60kgx3x3
100kgx1
120kgx1
135kgx1
115kgx3x5

Facepulls / Tri Pressdown superset
30kgx20, 12, 8

• Felt strong. Leg presses were hard but this is the best they've felt. Triceps were easy. Seem to be getting the form right on SLDL