Existence Is Punishment: Grappling Strong | Page 77

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

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

    Obscure Terror
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    Cost of which is wrecking myself. I have felt shit this week lol.
     
    #1521
  2. Obscure Terror .................................

    Obscure Terror
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    45° Single Leg Press

    Sledx3x10
    20kgx10
    40kgx10
    60kgx3x12

    Hamstring Curls (slow eccentric)

    10kgx12
    20kgx12
    Single Leg
    15kgx3x15

    Seated Cable Rows

    35kgx12
    70kgx4x8

    Lat Pull Downs

    30kgx12
    60kgx4x12

    23/06/2017

    Front Squat

    Barx3x5
    40kgx5
    50kgx1
    60kgx1
    70kgx1

    Close Grip Bench

    Barx4x10
    50kgx10
    70kgx8
    90kgx1
    107.5kgx1
    115kgx1
    100kgx3x5
    • More deloading and a physio session in between. Hamstrings are bad, however physio now think it isn't hamstrings but external rotators causing the issue as glutes were not doing the work. Slow going
    • No assistance on day 2 as off to Stoke now, then Norwich to fill in on bass for a friend's band
    [​IMG]

    [​IMG]
     
    #1522
  3. Obscure Terror .................................

    Obscure Terror
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    High Bar Pause Squat

    Barx3x5
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    110kgx1
    120kgx1

    Bench

    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    135kgx1
    115kgx8 *PR*

    Seated Rows

    35kgx12
    75kgx3x12

    Lat Pulldowns

    30kgx10
    60kgx4x15

    Facepulls

    45kgx3x15
    • Got through this on 4 hours sleep and playing a gig the night before
    • Hamstring pain was better but didn't push it
    • The 135kg bench hurt the biceps a bit but the 115kg set was relatively smooth, followed by lots of back work
    [​IMG]

    [​IMG]
     
    #1523
  4. Obscure Terror .................................

    Obscure Terror
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    45° Single Leg Press

    Sledx20
    20kgx8
    40kgx8
    60kgx8
    80kgx5
    90kgx3x10

    SLDL

    60kgx10
    80kgx5
    90kgx10

    Hamstring Curl
    15kgx20
    25kgx3x12 (slow eccentric)
    Single Leg
    15kgx3x15

    Seated Cable Row

    40kgx8
    75kgx4x8

    Lat Pulldown
    40kgx8
    65kgx4x12

    Tricep Pressdown
    40kgx4x12
    superset
    Facepull

    40kgx4x12

    Overhead Rope Tricep Extension

    25kgx4x12
    • Hamstring pain vastly reduced. Jacked & tan session
    [​IMG]

    [​IMG]
     
    #1524
  5. Obscure Terror .................................

    Obscure Terror
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    Bench
    Barx4x10
    40kgx5
    60kgx1
    80kgx1
    100kgx1
    120kgx1
    132.5kgx1
    137.5kgx1
    110kgx3x5

    45° Back Raise
    BWx3x20

    Hack Squat
    Sledx3x15

    Hamstring Curl (single leg)
    25kgx3x12

    OHP
    Barx5
    40kgx8
    50kgx4x6

    Laterals
    9kgx3x10

    Overhead Cable Tricep Extension
    30kgx3x15


    • Bench / bodybuilding day. Squats & deads tomorrow
    • Pause on 137.5kg bench was a little long
    [​IMG]

    [​IMG]
     
    #1525
    Last edited: Jun 30, 2017
  6. Obscure Terror .................................

    Obscure Terror
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    Hip Circle Warmup

    Squat

    Barx3x10
    40kgx5
    60kgx3 *belt
    80kgx1
    100kgx1
    120kgx1
    140kgx1
    150kgx1
    140kgx3

    Deadlift

    60kgx3x3
    80kgx1
    100kgx1
    120kgx1
    140kgx1
    160kgx1
    120kgx5
    100kgx5x3
    • 1-2-1 session with Tom. Squatting was fine until the first rep at 140kg which hurt the right hamstring, I think I divebombed it a bit or did something wrong
    • Deadlifting was therefore painful but we figured out I was hyperextending the low back, which was cause pain at lockout. Flattening/rounding slightly takes strain off hamstrings. Lockout was no longer painful
    [​IMG]

    [​IMG]
     
    #1526
    Last edited: Jul 9, 2017
  7. Obscure Terror .................................

    Obscure Terror
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    Hip Circle Warmup & Stretching

    Front Squat

    Barx3x5
    40kgx5
    60kgx1
    80kgx1
    100kgx3x3

    Bench

    Barx4x10
    40kgx5
    70kgx3
    90kgx2
    110kgx1
    125kgx1
    132.5kgx2 *PR*
    112.5kgx3x5

    Seated Cable Rows

    70kgx3x12

    Pec Flyes

    10kgx3x10

    DB Rows

    30kgx3x12

    Facepulls

    40kgx3x12


    • Good day. No real pain on squats and looked OK, chest needs to stay up
    • Bench was OK, spent too long holding the bar on the setup but managed the double
    • Loads of bodybuilding to finish
    [​IMG]

    [​IMG]
     
    #1527
  8. Obscure Terror .................................

    Obscure Terror
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    45° Single Leg Press

    Sledx20
    40kgx8
    80kgx5
    100kgx3x10

    SLDL

    60kgx10
    80kgx5
    100kgx10

    Hamstring Curl
    15kgx20
    Single Leg
    25kgx3x12 (slow eccentric)

    Seated Cable Row

    40kgx8
    80kgx4x8

    Lat Pulldown
    40kgx8
    72.5kgx4x10

    Tricep Pressdown
    45kgx4x12
    superset
    Facepull

    45kgx4x12

    Cybex Curls

    50kgx8
    62.5kgx15, 12 10
    • Hammy pain 1/10, bodybuilding day. Cushty
    [​IMG]

    [​IMG]
     
    #1528
  9. Obscure Terror .................................

    Obscure Terror
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    Bench
    Barx4x10
    40kgx5
    60kgx1
    80kgx1
    100kgx1
    120kgx1
    132.5kgx1
    140kgx1
    125kgx5 *PR*

    Spoto Press
    70kgx3x12

    45° Leg Press (no lockout)
    40kgx10
    80kgx10
    120kgx10
    160kgx3x12

    Overhead Cable Tricep Extension
    35kgx4x12


    • At physio tomorrow so moved session to today. Forgot to train shoulders but was tired from the leg presses, these were tough, and no point doing back again after yesterday
    • The 140 bench was hard, kind of went off-plan as Tom is still in Finland having his bicep reattached
    [​IMG]

     
    #1529
    Last edited: Jul 6, 2017
    SexyMahnaz likes this.
  10. SexyMahnaz Green Belt

    SexyMahnaz
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    Your bench has flown up big time over the past year. Do you feel like your technique has changed much?
     
    #1530
  11. Obscure Terror .................................

    Obscure Terror
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    Definitely yes, but it's not the whole reason.

    Technique wise, upper back tightness, arch and leg stability have all been worked on. Grip moved out, then back in slightly, I started touching lower on the chest, and I started using cues like breaking the bar, tucking elbows and bringing chest to bar - all added kilos. I also started benching on my toes and firing glutes hard while stretching hip flexors.

    Second of all, I gained bodyweight. Adding muscle to my lats, chest and triceps all helped.

    Lastly, programming had a huge impact. I've benched more frequently, with higher intensity than ever before. 3-4 times per week and using close variations such as close grip and 3ct pause benches. Also I focused on rear delts and aggressively fighting the bicep tendinitis with rehab. At one point I had tendinitis in my pec attachments as my body adapted to the new stresses, it's just something you have to get through.

    Also don't forget my bench was a lagging lift; most of these gains have been noob gains I never got the first time due to not training the lift properly. There was a spell where I only did OHP for example, which was silly. Bench is the best pressing exercise by far, when done with good technique.
     
    #1531
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  12. SexyMahnaz Green Belt

    SexyMahnaz
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    Nice-- just tried it, & this is an awesome set-up for me. On the toes, really stretching out those hip flexors, & tightening the upper back. Everything felt a lot more efficient & compact. Cheers man! Keep it up btw.
     
    #1532
  13. Obscure Terror .................................

    Obscure Terror
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    Glad to hear it! Just be careful you don't bridge your glutes off the bench when shit gets heavy.
     
    #1533
  14. Obscure Terror .................................

    Obscure Terror
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    Hip Circle Warmup

    Squat

    Barx3x5
    60kgx3 *belt
    80kgx1
    100kgx1
    120kgx1
    140kgx1
    160kgx1
    172.5kgx1
    155kgx3

    Deadlift

    70kgx3x3
    100kgx1
    120kgx1

    SLDL

    70kgx2x5
    80kgx5
    90kgx5
    100kgx5
    110kgx5


    • Another 121, this time the squats kind of fucked up the deads. Hamstring aggravation too high, deadlifts are to be moved to another day, and this day will be a squat & bench day
    • I will also do triceps and shoulders on this day...maybe
    [​IMG]

    [​IMG]
     
    #1534
  15. Obscure Terror .................................

    Obscure Terror
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    Front Squat

    Barx3x5
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    115kgx1
    125kgx1 *PR*

    Bench

    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    135kgx1
    117.5kgx5, 4
    112.5kgx6

    Deadlift

    60kgx2x5
    100kgx1
    140kgx1
    160kgx1
    180kgx1

    Beltless Deficit Deadlift

    100kgx3
    60kgx3x10


    • Average session. Got the front squat PR which crushed my 120kg previous PR, low back has been bothering me a bit though
    • Bench just wasn't really there, think the weight loss is catching up now (down 8kg so far). Will come back once calories come back up a little.
    • Deadlifts weren't painful but the deficit work has been prescribed by Tom to fix my sticking point. 100kg hurt my hamstring like hell so going to build up from 60kg
    [​IMG]

    [​IMG]
     
    #1535
  16. Obscure Terror .................................

    Obscure Terror
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    45° Single Leg Press

    Sledx2x20
    20kgx10
    40kgx10
    60kgx10
    80kgx8
    100kgx5
    110kgx3x8

    SLDL
    60kgx2x5
    110kgx10

    Hamstring Curls

    20kgx10
    30kgx3x10 (slow eccentric)
    20kgx3x10 (single leg, slow eccentric)

    Seated Cable Row
    50kgx8
    80kgx4x8

    Lat Pulldown

    45kgx10
    80kgx2x8
    72.5kgx2x8

    Facepull

    30kgx3x12
    superset
    Tricep Pressdown

    30kgx3x12

    Rope Curls

    30kgx2x20
    superset
    Overhead Cable Tri Press

    30kgx2x20
    • Hamstrings felt a bit worse on SLDL, otherwise just a pomp session
    [​IMG]

    [​IMG]
     
    #1536
  17. Obscure Terror .................................

    Obscure Terror
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    Deficit Deadlifts

    40kgx5
    60kgx3
    70kgx5x3

    Hamstring Curls

    10kgx10
    20kgx10
    30kgx5
    35kgx3x10
    Single Leg
    15kgx2x10

    DB Rows
    20kgx10
    40kgx4x10

    Pulldowns

    40kgx8
    72.5kgx8
    80kgx5
    65kgx3x10

    Cybex Curls
    50kgx4x10

    45° Back Raise

    BWx3x12
    • Pain on deficits until I forced knees out and kept bar closer. Heavier session tomorrow
    [​IMG]

    [​IMG]
     
    #1537
  18. Obscure Terror .................................

    Obscure Terror
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    Squat
    Barx3x5
    40kgx5
    60kgx3 *belt
    80kgx1
    100kgx1

    Bench
    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    135kgx0
    110kgx5x5

    BTN Press

    Barx10
    40kgx4x10

    Standing Shoulder Press Machine

    50kgx4x8
    • Squats were hurting from 40kg so called them early
    • Bench is suffering from the weight loss. 135kg was an arse off the bench fail but the backoffs were OK
    • Quite like BTN press
    • However the standing shoulder machine is brutal
    [​IMG]

    [​IMG]
     
    #1538
    Last edited: Jul 16, 2017
  19. Obscure Terror .................................

    Obscure Terror
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    16/07/2017

    Front Squat
    Barx3x5
    40kgx2x5
    60kgx1
    80kgx1
    100kgx1
    120kgx1
    130kgx0 *FAIL
    70kgx5x3

    Bench

    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    95kgx1
    105kgx3x6

    Deficit Deadlifts

    60kgx5
    80kgx5x3

    Facepulls

    50kgx3x12
    • Thought I could get that 130kg but it was an upper back fail. Next time
    • Bench was nice, no wraps or cuffs
    • Tiny bit of pain on the deficits but manageable
    [​IMG]

    [​IMG]
     
    #1539
  20. Obscure Terror .................................

    Obscure Terror
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    19/07/2017

    45° Single Leg Press

    Sledx2x20
    20kgx10
    40kgx8
    60kgx5
    80kgx5
    100kgx3
    120kgx3x8

    SLDL
    60kgx2x5
    80kgx3
    100kgx1
    120kgx10

    Hamstring Curls

    20kgx10
    30kgx3x10 (single leg, slow eccentric)

    Seated Cable Row
    50kgx8
    80kgx3x10

    Lat Pulldown

    45kgx10
    80kgx3x8

    Tricep Pressdown

    30kgx3x10
    superset
    Cybex Curls

    62.5kgx3x10

    45° Back Raise

    BW+5kgx3x12
    • No real pain, bodybuilding day so nothing out of the ordinary except a mega pump
    [​IMG]

    [​IMG]
     
    #1540

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