Existence Is Punishment: Grappling Strong | Page 72

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

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

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    Cheers brah - chick in the black below is a personal choice I feel you would enjoy.

    08/01/2017

    High Bar Squat
    Barx2x5
    40kgx5
    60kgx5
    80kgx1
    100kgx1
    120kgx1
    70kgx10

    Close Grip Bench

    Barx2x10
    40kgx10
    60kgx5
    80kgx1
    97.5kgx1
    102.5kgx5x5

    Assisted Pullups

    BW-65kgx4x8


    • Back on the high bar. Workd up to a conservative single, it wasn't pain free but it was manageable, then a high rep back off set which was a little easy
    • Close grip was good only last set started to get rough formwise
    • Pullup project continues
    Did loads of rehab stuff beforehand stretching the hamstring while hip is flexed is also on the agenda. Tom seems to think there is definitely some scar tissue there so ART to break that up should help. Also attacking it with a lacrosse ball and floss might help a little (would explain why wearing the floss makes things better).

    [​IMG]

    [​IMG]
     
    #1421
    MilkManUK likes this.
  2. golvmopp Always outnumbered, never outgunned

    golvmopp
    Joined:
    May 6, 2010
    Messages:
    3,144
    Likes Received:
    810
    Location:
    Target rich environment
    Got dang look at those fuckin gazonkas
     
    #1422
    Obscure Terror likes this.
  3. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    10/01/2017

    High Bar Squat
    Barx3x5
    45kgx5
    65kgx5
    85kgx2
    100kgx1
    80kgx5

    Bench

    Barx2x10
    45kgx5
    65kgx3
    85kgx1
    97.5kgx1
    105kgx5x5

    SLDL
    70kgx2x5
    90kgx3
    100kgx3x10

    Lat Pull Downs

    45kgx8
    70kgx3x10


    • Pretty decent. Squatting was OK, not pain free but pain was manageable. Seemed to move more into the centre of the hamstring, and form was solid
    • Bench was very moderate, only really last set was hard
    • SLDL was odd, form didn't look great, but it moved OK. And now my hamstring feels great, seemed to make me more flexible and pain is lessened. Been smashing it with a lacrosse ball at work so will keep doing this. If it goes away expect a 200kg squat soon


    [​IMG]
     
    #1423
    Last edited: Jan 10, 2017
  4. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    12/01/2017

    High Bar Squat
    Barx3x5
    45kgx5
    65kgx5
    85kgx3
    105kgx3
    85kgx5

    Bench

    Barx2x10
    Barkgx5
    65kgx3
    85kgx1
    100kgx1
    107.5kgx3x5

    SLDL
    70kgx2x5
    100kgx3
    105kgx3x10

    Lat Pull Downs

    30kgx8
    55kgx8
    75kgx3x10


    • Better than Tues. Less pain on high bar and felt easier, but form could have been more solid (mainly back position)
    • Bench was slightly less easy, but not much. Only really the last reps were hard
    • SLDL was lighter feeling and faster, but form still isn't 100% where I want it to be
    [​IMG]

    [​IMG]
     
    #1424
  5. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    14/01/2017

    45° Back Raises
    BWx3x10

    HipCircle Warmup

    Walks, Monster Walks, Squat Sidesteps 3x10
    BW Squats 3x10

    Hamstring Curls
    10kgx10
    20kgx3x10

    Single Leg Eccentric Hamstring Curls

    20kgx3x5

    45° Single Leg Press
    Sledx3x10
    20kgx10
    40kgx10
    60kgx10
    70kgx8
    80kgx3x12

    Skullcrusher
    Barx10
    5kgx10
    10kgx10
    15kgx5
    17.5kgx3x8

    SLDL
    60kgx2x5
    80kgx3
    100kgx1
    110kgx3x8

    Lat Pulls

    30kgx10
    50kgx8
    72.5kgx5
    80kgx3x10
    • Had ART last night. Hamstring is down to pain/discomfort levels of 18 months ago. Time to progress and keep on the rehab/prehab
    • Leg presses least painful and heaviest I've ever gone, hoping to get up to maybe 100kg a leg
    • Skullcrushers were moderately hard, mainly getting bar into position
    • SLDL were better back position and not very painful
    • Lat pulls felt easier than 75kg
    [​IMG]

     
    #1425
  6. soonerphil White Belt

    soonerphil
    Joined:
    Sep 28, 2007
    Messages:
    76
    Likes Received:
    25
    How's the TRT going?
     
    #1426
  7. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    Unchanged really. Still injecting 2x per week, 125mg per week total of Testosterone Cypionate. No aromatase inhibitors required, last blood test was 867ng/dl of testosterone ~12 hours after injections, estrogen was about 116pmol - near the top of the range but not over. SHBG was right in the middle of the range too. I think that last test may have been caused by me having a few beers the night before which has since stopped. Not sure why the test was so high, maybe I hadn't completely shut down my own production and still had some leftover natural test - I would imagine everything in there now is exogenous.

    I may transition down to 100mg per week but I am reticent to do that, as I want my lowest level to be around 400ng/dl - that would roughly be where I am now.

    Otherwise I feel quite good. Motivation to do things like diet, sleep more, do rehab is immensely easier than it used to be. I don't get tired at work at 2pm now and I am in a better mood. Occasionally I still start to negative self-talk but it isn't constant like it was.

    Also waking up with morning boners and getting random ones is something I didn't realise I missed, but it is very welcome in it's return.
     
    #1427
    Last edited: Jan 14, 2017
    golvmopp and MilkManUK like this.
  8. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    15/01/2017

    Hip Circle warmup & stretching

    45° Back Raises

    BWx3x10

    Hamstring Curls

    20kgx10
    25kgx2x10

    Single Leg Eccentric Hamstring Curls (Right Leg)

    20kgx5
    25kgx5

    Front Squat (slow w/pause)
    Barx2x5
    45kgx3
    65kgx1

    High Bar Squat (w/ belt)
    65kgx5
    85kgx1
    105kgx1
    120kgx1
    100kgx5

    Close Grip Bench
    Barx3x12
    55kgx5
    75kgx1
    95kgx1
    107.5kgx1
    115kgx1
    102.5kgx3x5

    Deadlift

    70kgx2x5
    70kgx1 *belt
    100kgx5x3


    • Good session. High bar was not very painful, maybe 2/10 - I'm "aware" of the hamstring but not impeded by it it seems. Just have to keep smashing.
    • Close grip was fine, little wobble on last rep of last set, but moved well
    • Deadlift looks better, not sure if overpulling
    • No assistance as tired
    [​IMG]

    [​IMG]
     
    #1428
    MilkManUK likes this.
  9. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    17/01/2017

    45° Back Raises
    BWx3x10

    HipCircle Warmup

    Walks, Monster Walks, Squat Sidesteps 3x10
    BW Squats 3x10
    Hip Thrusts 3x10

    Hamstring Curls
    20kgx10
    30kgx10
    40kgx10

    Single Leg Eccentric Hamstring Curls (right leg)

    20kgx10
    30kgx10
    35kgx10

    45° Single Leg Press
    Sledx20
    20kgx10
    40kgx10
    60kgx10
    75kgx5
    85kgx3x10

    Skullcrusher
    Barx10
    5kgx8
    10kgx15
    15kgx3
    20kgx3x5

    SLDL
    40kgx5
    60kgx5
    90kgx3
    115kgx3x8

    Lat Pulls

    20kgx5
    40kgx5
    60kgx5
    72.5kgx5
    87.5kgx3x8
    • Not unpleasant. Slight hammy twinge/awareness on leg presses, not been quite as aggressive with the lacrosse ball the past few days, will keep attacking. There is more weight there
    • Skullcrushers were tough, thank fuck for lower reps
    • SLDL was light, just felt a bit off, again due to hammy awareness. More rehab, power through
    • Had to use a different lat pull hence jump to 87.5kg. Will either do 85kgx3x10 next time or try and get 87.5kgx3x10 before adding weight. Probably the former
    [​IMG]

    [​IMG]
     
    #1429
    MilkManUK likes this.
  10. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    20/01/2017

    Hip Circle warmup & stretching

    45° Back Raises

    BWx3x10

    Hamstring Curls

    20kgx10
    30kgx10
    40kgx10

    Single Leg Eccentric Hamstring Curls (Right Leg)

    25kgx5
    30kgx5
    35kgx5

    High Bar Squat (w/ belt)
    45kgx5
    65kgx3
    85kgx1
    95kgx1
    105kgx5

    Close Grip Bench
    Barx3x12
    40kgx5
    62.5kgx3
    85kgx2
    97.5kgx1
    105kgx3x5

    Deadlift

    70kgx2x5
    70kgx1 *belt
    100kgx1*
    130kgx1*
    150kgx1*
    170kgx1*
    150kgx3x3*

    Lat Pulls

    35kgx10
    50kgx8
    65kgx5
    77.5kgx1
    87.5kgx3x10


    • Pretty good overall. Squats light but didn't feel as good as they could. No hammy pain.
    • Bench was kind of a breeze with no noticeable elbow tendinitis
    • Deadlift moved OK but not totally happy with back position. Barely felt hammy
    • Lat pulls were getting sloppy. Will attempt 90kg
    [​IMG]

    [​IMG]
     
    #1430
  11. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    22/01/2017

    Hip Circle warmup & stretching


    Front Squat (slow w/ pause)
    Barx2x3
    45kgx3
    75kgx1

    High Bar Squat
    75kgx3
    95kgx3
    95kgx1
    110kgx5

    Close Grip Bench
    Barx2x12
    55kgx5
    75kgx3
    95kgx1
    105kgx1
    107.5kgx3x5

    SLDL

    70kgx2x3
    90kgx1
    105kgx1
    120kgx3x8


    • Pretty standard. No hammy pain on squats, although seemed to have set p a little off-centre on the last set. No drama but last rep was a bit ugly
    • Close grip was fine, something felt off on set 2 but set 3 was better than the others
    • SLDL felt good, but still doesn't look great. Skipped assistance as back in tomorrow eve - I'm going to watch Carpenter Brut on Tuesday so brought the session forwards
    [​IMG]

    [​IMG]
     
    #1431
  12. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    22/01/2017

    Hip Circle warmup & stretching


    45° Back Raises
    BWx3x10

    Hamstring Curls

    20kgx10
    30kgx10
    40kgx10
    50kgx10

    Single Leg Eccentric Hamstring Curls (Right Leg)

    25kgx3x10

    Front Squat (slow w/ pause)
    Barx2x3
    40kgx3
    60kgx1

    High Bar Squat
    80kgx3
    100kgx2
    120kgx1
    130kgx1
    115kgx5

    Close Grip Bench
    Barx2x10
    60kgx5
    80kgx3
    97.5kgx1
    105kgx4x5

    SLDL

    60kgx5
    80kgx3
    100kgx2
    115kgx1
    125kgx3x6


    • This was tough. I called in sick to work today as I got 5 hours sleep as my sinuses were blocked to hell and my eyes won't stop watering. I didn't have a fever so I went to the gym during the day anyway. I got through the session OK but I feel awful now.
    • The 130kg squat was OK, not as clean as I'd like but looks fine. Ditto on the 115kg back off set
    • Close grip last set was tough, this could be due to training yesterday too
    • By the SLDL's I was toast. They looked alright but they were a struggle. Kind of snatched the bar off the ground on the first rep
    • No assistance as fuck that
    [​IMG]

    [​IMG]
     
    #1432
    MilkManUK likes this.
  13. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    27/01/2017

    Hip Circle warmup & stretching


    Front Squat (slow w/ pause)
    Barx3x3
    55kgx3
    75kgx1

    High Bar Squat
    75kgx5
    95kgx1
    110kgx1
    120kgx5

    Close Grip Bench
    Barx3x10
    60kgx5
    80kgx3
    97.5kgx1
    105kgx5x5

    Lat Pulls

    40kgx5
    70kgx5
    80kgx3x8


    • First one back after 4 days off work. Still wasn't 100% but had to get out and do something. Everything felt heavy as expected, but it moved alright with no hamstring pain
    • Think the CGBP is a volume PR. This movement feels really good, will be interesting to see how it affects my proper bench numbers
    [​IMG]

    [​IMG]
     
    #1433
  14. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    28/01/2017

    45° Back Raises
    BWx3x12

    Hip Circle Warmup

    Walks, Monster Walks, Squat Sidesteps 3x10
    BW Squats 3x10
    Hip Thrusts 3x10

    45° Single Leg Press
    Sledx20
    20kgx10
    40kgx10
    60kgx10
    80kgx10
    90kgx3x8

    Skullcrusher
    Barx10
    5kgx8
    10kgx8
    15kgx3x8

    SLDL
    60kgx5
    80kgx5
    100kgx1
    115kgx1
    125kgx3x5

    Lat Pulls

    40kgx8
    70kgx8
    80kgx3x8
    • Still not 100% better, but better anyway
    [​IMG]
    [​IMG]
     
    #1434
  15. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    29/01/2017

    Hip Circle warmup & stretching


    Front Squat (slow w/ pause)
    Barx3x5
    55kgx3
    75kgx1

    High Bar Squat
    75kgx5
    95kgx1
    115kgx1
    122.5kgx5

    Close Grip Bench
    Barx3x10
    55kgx5
    75kgx3
    97.5kgx1
    107.5kgx3x5


    • Another alright day. The squats felt fucking heavy but moved alright. Only the last rep of set 3 was hard on bench
    [​IMG]

    [​IMG]
     
    #1435
  16. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    31/01/2017

    Hip Circle warmup & stretching


    Front Squat (slow w/ pause)
    Barx2x5
    45kgx3
    65kgx3
    85kgx1

    High Bar Squat
    85kgx5
    105kgx1
    125kgx1
    140kgx1
    125kgx3

    Close Grip Bench
    Barx2x5
    55kgx3
    75kgx1
    95kgx1
    112.5kgx1
    122.5kgx1
    130kgx1 *PR*
    135kgx0 *FAIL*
    132.5kgx0 *FAIL*


    • Everything felt great. Just hit a wall on the top two bench attempts. 130kg is both a closegrip PR and PR of any bench variation
    [​IMG]

    [​IMG]
     
    #1436
  17. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    02/02/2017

    Hip Circle warmup & stretching


    Front Squat (slow w/ pause)
    Barx2x5
    45kgx3
    65kgx3
    85kgx1
    105kgx1

    High Bar Squat
    122.5kgx1
    130kgx3

    Close Grip Bench
    Barx20, 10
    65kgx5
    95kgx2
    110kgx5x3


    • Pretty standard. Clipped rack on rep 2 of the triple, fucked me a bit but no major drama. Front squat was feeling good so went heavier as a warmup
    • Close grip was pretty easy tbh
    • No assistance as helped the president of the BPU load her van for their meet in Folkestone. I was tired after
    [​IMG]

    [​IMG]
     
    #1437
  18. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    03/02/2017

    Hip Circle Warmup

    Walks, Monster Walks, Squat Sidesteps 3x10
    BW Squats 3x10
    Hip Thrusts 3x10

    45° Single Leg Press
    Sledx20
    20kgx10
    40kgx10
    60kgx10
    80kgx10
    90kgx5
    95kgx3x5

    Skullcrusher
    Barx10
    5kgx8
    10kgx8
    17.5kgx3x8

    SLDL
    70kgx5
    100kgx5
    127.5kgx2x5
    115kgx8

    Lat Pulls

    40kgx8
    60kgx8
    72.5kgx3x10
    • First assistance day in a week. Can go heavier on leg presses
    • Skullcrushers were hard. Maybe 5kg more but I have battered my triceps with close grip this week, so maybe it will be easier without that stress
    • SLDL felt fine, slight pain in hamstring on the last 127.5kg set but it's nothing like it was. No excuse to slack off the rehab though
    [​IMG]

    [​IMG]
     
    #1438
  19. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    05/02/2017

    Hip Circle warmup & stretching


    Front Squat (slow w/ pause)
    Barx2x5
    45kgx3
    65kgx1
    75kgx1

    High Bar Squat
    75kgx5
    95kgx1
    105kgx1
    115kgx1
    130kgx1
    140kgx2
    132.5kgx3

    Close Grip Bench
    Barx2x10
    45kgx5
    65kgx3
    85kgx1
    105kgx1
    112.5kgx4x3


    • Went alright, camera fucked up for the 132.5kg triple. Confidence on the heavier weights still isn't there but its slowly happening. Slacked off the rehab a bit with being ill next week but will sort it. Hamstring way less painful than it was, it's the best it's been since I started training with Tom
    • Bench was pretty easy. Set 2 was hard but I think I misgrooved it a bit. Rest was fine
    [​IMG]

    [​IMG]
     
    #1439
  20. Obscure Terror .................................

    Obscure Terror
    Joined:
    Aug 24, 2009
    Messages:
    1,624
    Likes Received:
    833
    Location:
    Manchester
    07/02/2017

    Hip Circle warmup & stretching


    Front Squat (slow w/ pause)
    Barx2x5
    45kgx5
    75kgx1

    High Bar Squat
    75kgx5
    95kgx1
    105kgx1
    135kgx1
    150kgx1
    140kgx3

    Close Grip Bench
    Barx2x10
    45kgx5
    75kgx1
    95kgx1
    107.5kgx1
    115kgx3x3

    Lat Pulls

    45kgx10
    70kgx8
    87.5kgx2x10
    80kgx10


    • Good. Least squat pain in a long time, form felt like I was getting forward but video showed otherwise
    • CGBP was decent, tendinitis at an all time low, set 2 a bit sloppy but rallied for the third
    [​IMG]

    [​IMG]
     
    #1440

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"