Existence Is Punishment: Grappling Strong | Page 75

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

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

    Obscure Terror
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    14/04/2017

    Hip Circle warmup & stretching

    Front Squat
    Barx3x5
    60kgx2x5
    80kgx1
    85kgx5x3

    Close Grip Bench
    Barx4x10
    60kgx5
    70kgx1
    80kgx1
    87.5kgx1
    92.5kgx3x8

    Deadlift
    70kgx2x5
    70kgx1* belt
    155kgx1*
    170kgx1*
    150kgx3*


    • Solid day. Squats felt a bit tight until the last set. Didn't film bench but triceps got a good seeing to
    • Deadlifts moving fast
    [​IMG]

    [​IMG]
     
    #1481
  2. Obscure Terror .................................

    Obscure Terror
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    16/04/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx10x5 EMOM
    60kgx1
    80kgx1
    100kgx1
    120kgx1
    140kgx1
    155kgx1 *PR*
    165kgx1 *PR*

    Close Grip Bench
    Barx3x12
    60kgx1
    80kgx1
    100kgx1
    115kgx1
    125kgx1
    132.5kgx1 *PR*
    135kgx1 *PR*


    • 1RM testing day. Ended up getting a 15kg PR over my old high bar beltless squat, and 7.5kg over my close grip PR - and also a 2.5kg bench PR of any kind
    • Deadlifts soon...200kg hopefully
    [​IMG]

    [​IMG]
     
    #1482
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  3. Obscure Terror .................................

    Obscure Terror
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    18/04/2017

    45° Single Leg Press
    Sledx10
    20kgx10
    40kgx10
    60kgx10
    80kgx5
    100kgx5
    110kgx10
    120kgx10

    Skullcrusher
    5kgx10
    15kgx8
    22.5kgx3x5

    SLDL
    70kgx2x5
    100kgx3x10

    BTN Press
    Barx8
    30kgx8
    40kgx3x8

    BTN Pulldown
    40kgx10
    65kgx4x8
    • Assistance day, Tom told me to work up to a 10RM on the single leg press - not sure what I did to offend him
    • Everything else was OK, just hard cardio wise, SLDL especially
    • Not sure how I feel about BTN press
    [​IMG]

    [​IMG]
     
    #1483
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  4. MilkManUK Brown Belt

    MilkManUK
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    Nice work on the bench PR(s)! You are ahead of me there mate.
     
    #1484
  5. Obscure Terror .................................

    Obscure Terror
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    It could have been cleaner but it is what it is. Onward to 140kg normal bench.
     
    #1485
  6. Obscure Terror .................................

    Obscure Terror
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    Didn't train on Thursday as ended up loading out two monolifts and platforms from the gym. Trained last night though.

    21/04/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx2x5
    60kgx5
    80kgx1
    100kgx1
    120kgx1
    132.5kgx1
    140kgx1
    130kgx3x3

    Bench
    Barx4x10
    40kgx5
    60kgx5
    80kgx1
    100kgx1
    115kgx1
    125kgx1
    115kgx3x5

    Deadlift
    70kgx2x5
    100kgx5x3 *belt
    • Pain free for the most part, no video as someone else filmed and the files corrupted when she sent them to me. 140kg was fastest it's ever moved, 130kg felt hardish, DOMS today
    • Bench was great on singles and first two backoff sets, last set I clipped the rack on rep 2 and rep 5 ended up being a real grind
    • DL started off a bit sloppy and got cleaner and faster as I went through the sets
    [​IMG]

    [​IMG]
     
    #1486
  7. Obscure Terror .................................

    Obscure Terror
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    23/04/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx2x5
    60kgx5
    80kgx1
    100kgx1
    120kgx1
    132.5kgx1
    140kgx1
    130kgx3x3

    Bench
    Barx4x10
    40kgx5
    60kgx5
    80kgx1
    100kgx1
    115kgx1
    125kgx1
    115kgx3x5

    SLDL
    70kgx5
    120kgx3x5


    • An excellent session. No squat pain and moved OK, since I have been focusing on staying tight, controlled and squeezing glutes everything is slower but there is no divebombing or wackiness going on
    • Bench as great, best I have ever handled 120 and the backoff sets were clean
    • SLDL was heavy in the hand but moved well and no hammy pain at all
    • This probably means my next session will be shitty
    [​IMG]

    [​IMG]
     
    #1487
  8. Obscure Terror .................................

    Obscure Terror
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    25/04/2017

    Hack Squat
    Sledx2x10
    20kgx8
    40kgx8
    30kgx3x8

    Close Grip Bench
    Barx12
    40kgx12
    60kgx12
    80kgx12
    70kgx3x12

    T-Bar Row
    20kgx8
    40kgx8
    50kgx8
    40kgx3x8

    Leg Extension
    30kgx8
    50kgx8
    75kgx8
    70kgx3x8

    Leg Curl
    20kgx8
    35kgx8
    50kgx8
    30kgx3x8

    DB Press
    5kgx8
    10kgx8
    17.5kgx8
    20kgx8
    15kgx3x8

    Lat Pulldown
    40kgx8
    65kgx8
    85kgx8
    72.5kgx3x8
    • Sports therapist assaulted my glute and hamstring yesterday, improvements were made, so the bro-est of bro days was done as I was told to take it easy
    [​IMG]

    [​IMG]
     
    #1488
  9. Obscure Terror .................................

    Obscure Terror
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    28/04/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx10x5 EMOM
    60kgx1
    100kgx1
    120kgx1
    140kgx1
    150kgx1
    130kgx5

    Bench
    Barx4x10
    70kgx3
    85kgx1
    95kgx1
    105kgx1
    112.5kgx4x5

    Deadlift
    70kgx5
    70kgx1 *belt
    100kgx1 *
    120kgx1*
    145kgx1*
    165kgx1*
    180kgx1*
    190kgx1*
    200kgx1* *PR*


    • First full S/B/D session in a loooong time. Hamstring not healed but better than ever. Bit of a twinge on the first rep of the 130x5 but probably due to off setup
    • Bench was moderately easy, trying to move up the weight I can 5x5, 115kg is proving to be a barrier but I will get there
    • Was supposed to do 180kg dead then 150kgx5, Tom saw how I moved 180kg and decided it was time for a 1RM. Probably more than 200 there but I haven't PR'ed since Christmas on deadlift and I have failed this weight numerous times, so it meant a lot to finally get it, hence the slamming
    • No training today, earned a day off. Next steps are to stay diligent with the rehab and keep my form dialled in ALL THE TIME
    [​IMG]

    [​IMG]
     
    #1489
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  10. Obscure Terror .................................

    Obscure Terror
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    02/05/2017

    Hip Circle warmup & stretching

    Squat
    Barx10x5 EMOM
    70kgx1 *belt
    90kgx1*
    110kgx1*
    130kgx1*
    142.5kgx1*
    150kgx1*
    140kgx3*

    Close Grip Bench
    Barx3x10
    60kgx5
    80kgx3
    92.5kgx1
    100kgx3x8

    SLDL
    70kgx5
    120kgx3x5

    Sumo Deadlift

    70kgx3x8


    • Start of a new build up, low bar squatting felt awkward and heavy, but moved really well. Hamstring twinge on 150kg and rep 3 of 140kg but nothing super bad
    • Close grip felt solid enough, no real drama
    • SLDL was fine on set 2 and 3, keeping bar in removes hamstring pain
    • Sumo for glute strength, really really bad at these, going to add 5kg per session as prehab/rehab
    [​IMG]

    [​IMG]
     
    #1490
  11. Obscure Terror .................................

    Obscure Terror
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    05/05/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx10x5 EMOM
    70kgx1
    90kgx1
    110kgx1
    130kgx1
    142.5kgx1
    150kgx1
    130kgx5

    Bench
    Barx4x10
    70kgx1
    90kgx1
    110kgx1
    117.5kgx1
    125kgx1
    112.5kgx5x5

    Deadlift
    70kgx5
    70kgx1 *belt
    120kgx1 *
    155kgx1*
    170kgx3*

    Sumo DL
    75kgx3x8


    • Moderate. Some hamstring pain on the 150 (not much) and on maybe 1 rep of the 130kg. Not as bad as it was, and back with the therapist on Monday
    • Bench was flying, kind of fucked up set 4, but set 5 was very strong. Hoping for a 140+ bench soon
    • DL was OK, but I am fucking up technique. i shall consult tom - think I am standing too wide
    [​IMG]

    [​IMG]
     
    #1491
  12. Obscure Terror .................................

    Obscure Terror
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    05/05/2017

    SLDL

    70kgx2x5
    100kgx5
    130kgx1
    125kgx3x5

    Facepulls

    35kgx10
    50kgx4x8

    Cable Curls

    35kgx10
    50kgx4x8

    Chest Support Rows

    20kgx4x10
    • Light session as caned it yesterday, I also had to make a move, as I had some business to take care of between a Welsh bird's legs
    • SLDL wasn't painful, that's a new development
    [​IMG]

    [​IMG]
     
    #1492
  13. Obscure Terror .................................

    Obscure Terror
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    07/05/2017

    Hip Circle warmup & stretching

    Squat
    Barx10x5 EMOM
    70kgx1 *belt
    90kgx1*
    115gx1*
    135kgx1*
    147.5kgx1*
    150kgx1*
    145kgx3*

    Close Grip Bench
    Barx3x10
    70kgx5
    90kgx3
    97.5kgx1
    102.5kgx3x8

    SLDL
    70kgx5
    100kgx3
    120kgx1
    130kgx3x5

    Sumo Deadlift

    80kgx3x8


    • Very good session. Squats moving well with little pain, and being treated again tomorrow by the ART guy
    • Bench was easy peasy really, just hot in the room making it difficult
    • SLDL isn't pain free but the form is looking OK
    • Sumo is hard
    [​IMG]

     
    #1493
  14. Dan O Purple Belt

    Dan O
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    Mother of god....
     
    #1494
    Obscure Terror likes this.
  15. Obscure Terror .................................

    Obscure Terror
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    09/05/2017

    Hip Circle warmup & stretching

    45° Single Leg Press
    Sledx10
    20kgx8
    40kgx5
    60kgx3
    80kgx3
    100kgx5x5

    Close Grip Bench
    Barx3x10
    60kgx5
    80kgx3
    105kgx3x8

    SLDL
    60kgx3x10

    Lat Pull

    65kgx4x8

    Rope Curl
    35kgx4x10
    • Assistance day as was brutalized by physio yesterday. Pumptacular
    [​IMG]

    [​IMG]
     
    #1495
  16. Obscure Terror .................................

    Obscure Terror
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    11/05/2017

    Squat
    Barx10x5 EMOM
    60kgx1 *belt
    80kgx1 *
    100kgx1 *
    120kgx1 *
    140kgx1 *
    152.5kgx1 *
    160kgx1*
    150kgx3 *

    Bench
    Barx3x10
    70kgx1
    90kgx1
    110kgx1
    122.5kgx1
    130kgx1
    115kgx3x5

    Sumo DL
    70kgx5
    80kgx1
    85kgx3x8

    BTN Press
    Barx10
    40kgx4x8

    Seated BTN DB Tricep Extension
    5kgx8
    7.5kgx12, 10, 8


    • Squatting suckd. Not painful, but hip shift came back for some damn reason. Going to have a 1-2-1 with Tom to fix form. I may have to become a high bar squatter (best high bar is 175kg, best low bar is 180kg)
    • Bench was easy really
    • Tricep pump to finish
    • Fuck Sumo
    [​IMG]

    [​IMG]
     
    #1496
  17. Obscure Terror .................................

    Obscure Terror
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    12/05/2017

    Hip Circle Warmup

    Paused High Bar Squat
    Barx10x5 EMOM
    60kgx1
    80kgx1
    100kgx1
    110kgx1
    120kg1

    Deadlift
    70kgx5
    70kgx3* belt
    110kgx3*
    130kgx1*
    150kgx1*
    145kgx5*
    • Low volume day after Thursday, just working on squat positioning without sleeves or belt, then some light deadlifts. Just felt shitty and not put together well
    14/05/2017

    Hip Circle Warmup

    Paused High Bar Squat
    Barx10x5 EMOM
    60kgx1 *belt
    80kgx1 *
    100kgx1 *
    117.5kgx1 *
    125kg1 *
    115kgx3 *

    Bench
    Barx4x10
    70kgx1
    90kgx1
    110kgx1
    117.5kgx1
    125kgx2
    115kgx6
    • Another lighter day before my 121 session on Tuesday with Tom, squatting was a lot betetr, the 115kg bench was an AMRAP, wanted 8, felt something tweak on shoulder so called it on 6 but it was fine after
    [​IMG]

    [​IMG]
     
    #1497
  18. Obscure Terror .................................

    Obscure Terror
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    17/05/2017

    Squat
    Barx3x5
    40kgx5
    60kgx3 *belt
    80kgx3*
    100kgx2*
    110kgx1*
    120kgx1*
    130kgx1*
    140kgx1 *
    150kgx1*
    160kgx1*

    Bench
    Barx4x10
    40kgx5
    60kgx1
    80kgx1
    100kgx1
    115kgx1
    130kgx1
    140kgx1 *PR*

    Deadlift
    40kgx5
    60kgx5*
    80kgx3*
    100kgx2x3*

    DB Rows
    15kgx10
    22.5kgx10
    30kgx4x10


    • OK Session. Had the fascia in my quads, adductors and IT band scraped using Graston stuff then squatted. Wasn't 100% pain free but the 160kg was better than last time. Brought stance in, turned toes out, few new cues on chest etc. Hopefully I can break the back of this shit now
    • Bench PR, lfeftime best, not much more to say. Moved grip in to little fingers on rings, this is my new comp grip, close grip now basically index fingers on edge of knurl
    • Speed deadlifts with lots of technique work to keep chest up and pop the hips through
    [​IMG]

    [​IMG]
     
    #1498
    Last edited: May 21, 2017
  19. Obscure Terror .................................

    Obscure Terror
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    19/05/2017

    High Bar Paused

    Barx3x5
    60kgx1* belt
    100kgx1*
    120kgx1*
    130kgx1* PR
    120kgx3*

    Close Grip Bench (new narrower grip)

    Barx3x10
    70kgx1
    90kgx1
    110kgx1
    120kgx1
    130kgx1
    100kgx11.9

    Deadlift

    70kgx3x5
    70kgx1* belt
    120kgx1*
    160kgx1
    175kgx1*
    190kgx0*
    120kgx5x3*


    • Squats decent, no pain
    • New grip on bench, very tricep heavy, super grind on the AMRAP
    • Deadlifts felt off, fucked 190kg up
    [​IMG]

    [​IMG]
     
    #1499
  20. Obscure Terror .................................

    Obscure Terror
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    17/05/2017

    Front Squat
    Barx3x5
    60kgx3
    77.5kgx1
    90kgx1
    80kgx3x3

    Bench
    Barx4x10
    70kgx1
    95kgx1
    110kgx1
    130kgx1
    110kgx3x5

    SLDL
    70kgx10
    80kgx3x10


    • Decent training day. No pain on front squats, just that stupid fucking hip shift on the heavy single again. I got rid of it on the backdown sets
    • Bench feeling smooth, 130kg hit a sticking point, probably not recovered from Friday's idiocy
    • SLDL felt great, still work to do on form though
    [​IMG]

    [​IMG]
     
    #1500

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