Existence Is Punishment: Grappling Strong

[Obscure Terror]

A lot can change in a year - and not just t-shirts and camera quality.

 

[Obscure Terror]

18/12/2016

Hamstring Curls
10kgx20
15kgx2x20

Single Leg Hamstring Curls
10kgx10
15kgx2x10

Low Bar Squat
Barx3x3
45kgx3
65kgx1
80kgx1
105kgx1
120kgx3x5

Bench
Barx15, 10, 5
65kgx3
95kgx2
105kgx5x5

• Make-up day for fucking the 152.5kgx5 set. These squats were a bit tough and awkward but I got there as they went on. Apart from clipping the rack
• Bench is a 5x5 PR. Tendonitis was flaring up but not as bad as it has been

 

[Obscure Terror]

20/12/2016

Front Squat (slow descent, long pause)
Barx3x5
40kgx3
60kgx1

Squat
60kgx5 *belt
80kgx3*
100kgx1*
115kgx1*
125kgx3x5*

OHP
Barx10, 5
40kgx3
60kgx1
70kgx1
77.5kgx1 *PR*
80kgx1 *PR*

SLDL
60kgx3x5
80kgx3
95kgx3x8

Facepulls
40kgx2x10
50kgx2x10

• Good. Squats feeling good again - I thought about "cutting depth" which made a huge difference and I'm still below parallel - think I was dropping into the hole which was fucking me over the past few sessions. Ass-cam to monitor any hipshift, appears to be none
• OHP felt great. Two PR's in a day is nice, lean back is a bit shit but I haven't done the movement in weeks
• SLDL was the best ever. Hamstring stuff seems to be paying off

 

[Obscure Terror]

Also, work gave me a christmas bonus. And this christmas bonus:

 

[Obscure Terror]

22/12/2016

Leg Extensions
20kgx3x20

Hamstring Curls
20kgx3x20

Single Leg Hamstring Curls
10kgx3x10

Front Squat
Barx2x5 (slow w/pause)
45kgx2x2 (slow w/pause)
75kgx3x5

Close Grip Bench
Barx2x10
55kgx5
75kgx3
95kgx3x5

Deadlift
70kgx3x1
120kgx1
150kgx1
170kgx1
140kgx5 (and an extra one for practice)

• Half-deload / deadlift day. Front squats were fine but my quad tendons have been acting up so foam rolling is on the agenda
• Tiny bit of bicep pain on the close grip but this feels like a really natural movement. Weight feels great in the hands
• No hammy pain on deadlift and the new setup cues seem to be working, but I could do a better job of pulling the slack out of the bar

 

[Obscure Terror]

24/12/2016

Hamstring Curls
20kgx3x20

Leg Extensions
30kgx3x20

Single Leg Hamstring Curls
10kgx3x10

45° Single Leg Press
Sledx10
20kgx10
40kgx10
60kgx8
80kgx3x8

Overhead Tricep Extension Press
Barx10
5kgx8
10kgx5
15kgx3
20kgx3x6

SLDL
60kgx3x5
100kgx3
120kgx1
140kgx1
120kgx2x5

Facepulls
45kgx4x12

• Assistance. Leg presses were fine but the tricep stuff was hard
• SLDL was ok, no pain

Merry Christmas Sherbros.

 

[Obscure Terror]

27/12/2016

Glute Bridges
BWx3x10
+other stretching & prehab

Front Squat
Barx2x5 (slow w/pause)
40kgx3 (slow w/pause)

Low Bar Squat
40kgx3* belt
60kgx3*
80kgx1*
100kgx1*
120kgx1*
140kgx1*
160kgx1*
130kgx5*

Bench
Barx3x10
40kgx5
60kgx3
80kgx3
100kgx1
110kgx1
120kgx1
125kgx1
127.5kgx1 *PR*

Deadlift
60kgx2x5
60kgx3* belt
100kgx1*
140kgx1*
160kgx1*
175kgx1*
190kgx1*
197.5kgx1 *PR*

Band Facepulls
4x10

• 1-2-1 with Tom. Squatting felt a bit hard because we were working on form as arches were collapsing. I need to get arch supports for my shoes, we turned the toes out and narrowed stance a touch which helped
• Benching felt great. Need to descend quicker I am being told, but a lifetime PR
• Deadlift is back on track. Form work was OK, form looked it's worst on the PR as you might expect
• Was a good Christmas present

 

[Obscure Terror]

27/12/2016

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

Skullcrusher
Barx10
5kgx10
7.5kgx3x12

SLDL
60kgx3x5
80kgx3
100kgx3x8

Hamstring Curls
20kgx3x10

Single Leg Hamstring Curls
15kgx3x15

• As expected after yesterday's, this felt awful

 

[Dan O]

Every time I come in here you've PRd something. Good job dude.

-annnnd at last gif might get you dubs

 

[MilkManUK]

-annnnd at last gif might get you dubs

That would be a terrible shame.

 

[Obscure Terror]

God dammit, I didn't want the extended version.

Well, I did, but Sherdog will kill me. Edited.

 

[MilkManUK]

Really good work mate, also, Tom is looking beastly thesedays.

 

[Obscure Terror]

Really good work mate, also, Tom is looking beastly thesedays.

Cheers bruv, feeling semi-normal helps a shitload. Tom is hilariously large. After my squats I spotted him on a 312.5kg squat in sleeves and a belt, it is daft. It really makes you realize that there is no excuse not to be hideously strong, it just takes a lot of work, and when that stops working, smartly take steroids and keep working.

 

[Obscure Terror]

29/12/2016

Hamstring Curls
20kgx10
30kgx2x10

Single Leg hamstring Curls
10kgx3x15

Front Squat (slow w/ pause)
Barx3x5
45kgx2x2
65kgx1

High Bar Paused Squat
65kgx1
85kgx1
105kgx1
120kgx1
110kgx3x3

Close Grip Bench
Barx3x5
50kgx3
70kgx1
90kgx1
110kgx1
120kgx1
127.5kgx1 *PR*

• Squatting was fine, slight hamstring discomfort but the 110kg sets got better as I went
• Lifetime PR on CGBP. My CGBP and normal BP now have the same 1RM. I have no idea why but I feel this fact will inform future training in some way

 

[Obscure Terror]

27/12/2016

Hamstring Curls
20kgx10
30kgx10
40kgx10

Single Leg Hamstring Curls
10kgx10
15kgx10
20kgx10

45° Single Leg Press
Sledx10
20kgx10
40kgx10
60kgx3
65kgx3x12

Skullcrusher
Barx10
5kgx10
10kgx3x8

SLDL
60kgx2x5
80kgx5
105kgx3x8

Facepulls
50kgx8
60kgx4x8

• Brosistance day. Not really any hammy pain. Everything was easier than last week (no surprises there)

Have a great NYE Sherbros.

 

[Obscure Terror]

02/07/2016

Front Squat
Barx2x3 (slow w/pause)
70kgx3 (slow w/pause)

Low Bar Squat
75kgx5*
100kgx1*
120kgx1*
135kgx3x5*

Close Grip Bench
Barx2x10
55kgx5
70kgx3
90kgx3
100kgx5x5

SLDL
70kgx2x5
100kgxx3x10

Band Facepulls
4x10

• OK one. Hamstring was bothering me on the squats. Need to work on control
• Close grip felt great, smooth
• No pain on SLDL and positioning felt good

 

[Obscure Terror]

03/01/2017

Hamstring Curls
20kgx3x10

Single Leg Hamstring Curls
10kgx3x12

45° Single Leg Press
Sledx10
20kgx10
40kgx10
60kgx5
70kgx3x12

Skullcrusher
Barx10
5kgx10
12.5kgx3x8

SLDL
60kgx2x5
80kgx5
110kgx3x8

Facepulls
50kgx3x15

• No hammy pain, better glute activation on SLDL. It's harder to get the skullcrushers into position than do the reps FFS

 

[Obscure Terror]

06/01/2016

Front Squat
Barx2x3 (slow w/pause)
50kgx3 (slow w/pause)
75kgx1 (slow w/pause)

Low Bar Squat
75kgx3x1*
105kgx1*
125kgx1*
145kgx1*
160kgx1*
140kgx5**

Bench
Barx2x10
50kgx5
75kgx3
95kgx3
105kgx1
115kgx1
100kgx3x6

Deadlift
70kgx2x3
120kgx1
150kgx1
170kgx1
150kgx5

Band Facepulls
4x10

• Squats sucked balls. Fine until 160kg then hammy pain started and hips started to move. Very nearly fucked the 140kg set up as well, just grinded it out. I did make a boo boo and load 155kg after the 160kg which I did for a double that won't have helped
• Bench was easy
• Deadlift looking good. No hamstring pain. Might be time to get the pull number up

 

[Obscure Terror]

07/01/2017

Hamstring Curls
10kgx10
20kgx10
30kgx2x10

Single Leg Eccentric Hamstring Curls
30kgx2x10

45° Single Leg Press
Sledx2x10
40kgxx210
60kgx10
70kgx3
75kgx3x12

Skullcrusher
Barx10
10kgx10
15kgx3x8

SLDL
70kgx2x5
100kgx5
115kgx3x8

Lat Pulls
40kgx10
65kgx3x10

• Did this at a shitty commercial gym as going to a meal thing later so less time
• Hamstring was in a bad way. I killed it last night with rehab and it flared up. Saw a sports therapist and I have homework to smash and stretch my adductor, quad/rec fem and hip flexor. I am booked in for ART and I just bought a hip circle
• Presses were hard as a result, but not heavy
• Hardest thing about skullcrushers was getting into position
• SLDL was painful as fuck at first but gritted my teeth and got through it
• Want to build up ability to do chins, so lat pulls and eccentrics will be upper back work for a while now

It's a red bikini kinda day.

 

[golvmopp]

Choice pussy in the last post, brah. Good to see your chin up!