Existence Is Punishment: Grappling Strong | Page 78

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

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

    Obscure Terror
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    20/07/2017

    High Bar Paused squat (warmup)
    Barx3x5
    40kgx2x5
    60kgx5

    Deficit Deadlift
    70kgx2x5
    80kgx1
    90kgx5x3

    Leg Press
    40kgx10
    80kgx8
    120kgx5
    160kgx3
    180kgx3x10

    Hamstring Curls
    20kgx10
    35kgx2x10 (single leg, slow eccentric)
    30kgx10 (single leg, slow eccentric)

    Seated Cable Row

    50kgx10
    75kgx3x10

    Lat Pull Down
    50kgx10
    72.5kgx3x10

    Facepulls

    30kgx10
    50kgx4x12


    • No hammy pain on deficits, trying hard to keep back in a good position. Speed was OK
    • Everything else for da pomp
    [​IMG]

    [​IMG]
     
    #1541
  2. Obscure Terror .................................

    Obscure Terror
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    21/07/2017

    Squat

    Barx3x5
    45kgx5
    65kgx5 *belt
    85kgx1
    105kgx1
    125kgx1
    145kgx1
    165kgx1
    180kgx1
    160kgx1

    Bench

    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    95kgx1
    110kgx1
    125kgx1
    135kgx1
    110kgx3x6

    Feet Up Spoto Press

    70kgx2x10

    Tricep Pressdown

    40kgx4x12

    Pec Flyes
    8kgx3x20

    Facepulls

    40kgx3x12

    Hamstring Curls

    25kgx3x15
    • An OK day, second time ever squatting 180kg, aimed for 2 reps on 160kg but hamstring prevented this
    • Bench was hard but I am down 10kg bodyweight
    • Spoto presses are tough!
    [​IMG]

    [​IMG]
     
    #1542
    Last edited: Jul 23, 2017
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  3. Obscure Terror .................................

    Obscure Terror
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    23/07/2017

    Front Squat

    Barx3x5
    40kgx5
    60kgx1
    80kgx1
    100kgx1
    115kgx1
    127.5kgx1 *PR*

    Bench

    Barx4x10
    40kgx5
    60kgx3
    90kgx1
    105kgx1
    112.5kgx3x5

    Deficit Deadlift

    60kgx2x5
    80kgx3
    100kgx5x3
    120kgx1

    Facepulls

    30kgx3x12


    • Felt flat but did what I had to, and got the front squat PR
    [​IMG]

    [​IMG]
     
    #1543
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  4. Obscure Terror .................................

    Obscure Terror
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    45° Single Leg Press

    Sledx2x10
    20kgx10
    40kgx8
    60kgx5
    80kgx3
    100kgx1
    80kgx3x10

    Hamstring Curls

    10kgx10
    20kgx10
    30kgx10
    40kgx2x5 (single leg)
    30kgx8
    • Was supposed to go up to 3x10 on press, was hoping for 120kg, but 100kg was too painful on hamstring
    • Also supposed to do 130kgx10 on SLDL, did 2 reps with 60kg and pain was too much so attempted hamstring work. Also too painful so just went home
    [​IMG]

    [​IMG]
     
    #1544
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  5. Obscure Terror .................................

    Obscure Terror
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    27/07/2017

    High Bar Pause Squat
    Barx5x5
    40kgx5
    60kgx5
    80kgx5

    Deficit Deadlift
    60kgx2x5
    90kgx3
    110kgx5x3

    Did what I had to do, no energy for anything else

    28/07/2017

    Squat
    Barx3x5
    40kgx5
    60kgx3 *belt
    80kgx1
    110kgx1
    140kgx1
    165kgx1
    142.5kgx5

    Bench

    Barx3x5
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    130kgx1
    107.5kgx5x5

    • Everything was slow and the hamstring was painful on squat. benches moved OK. No time or energy for assistance
    [​IMG]

    [​IMG]
     
    #1545
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  6. Obscure Terror .................................

    Obscure Terror
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    30/07/2017

    Front Squat
    Barx3x5
    40kgx5
    60kgx5
    80kgx1
    100kgx1
    120kgx1
    130kgx1 *PR*

    Bench
    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    127.5kgx1
    110kgx3x5
    100kgx9.5

    Deficit Deadlift
    60kgx2x5
    80kgx5
    100kgx1
    120kgx5x3

    Facepulls
    Red Band x5x10
    • Very little energy but got through it all. Bench was tough, the lower bodyweight has really hit, but nice to hit the front squat
    [​IMG]

    [​IMG]
     
    #1546
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  7. Obscure Terror .................................

    Obscure Terror
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    Single Leg Press

    Sledx10
    20kgx10
    40kgx5
    60kgx5
    80kgx3
    100kgx2
    115kgx1
    125kgx6, 5, 5

    Deficit Deadlifts
    70kgx2x5
    90kgx3
    115kgx1
    125kgx3x3

    Lat Pulls

    40kgx12
    65kgx4x12


    • Supposed to get 8 reps on leg presses, wasn't happening, too weak at the bottom and ROM was shit
    • Deficits were OK though
    [​IMG]

    [​IMG]
     
    #1547
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  8. Obscure Terror .................................

    Obscure Terror
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    Squat

    Barx3x5
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    130kgx0 *FAIL*
    100kgx5
    105kgx5

    Bench

    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    130kgx1
    112.5kgx5, 4 *FAIL*
    107.5kgx5

    Chest Support Rows
    20kgx10
    25kgx4x12

    Lying Tricep Extensions EZ Curls
    Barx10
    10kgx4x12

    Cybex Curls
    32.5kgx10
    62.5kgx12, 12 8

    • Sucked. Pain in both hamstrings on eccentric, moved stance wider though which stopped concentric pain. Had first shockwave therapy at the physiotherapist today - didn't feel like it did much but got 3 more sessions yet
    • Bench was crap, no power, didn't feel tight
    • BBing to try and build some muscle. Not cutting now, on maintenance so it's the time to do it
    [​IMG]

    [​IMG]
     
    #1548
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  9. Obscure Terror .................................

    Obscure Terror
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    Front Squat
    Barx3x5
    40kgx5
    60kgx1
    80kgx1
    100kgx1
    120kgx1
    100kgx5

    Bench

    Barx3x12
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    127.5kgx1
    132.5kgx1
    112.5kgx3x5

    Deficit Deadlift
    60kgx2x5
    90kgx1
    120kgx1
    130kgx3x3

    Facepulls

    Red Band x3x30

    Concentration Curls

    5kgx50, 50, 30
    • Session took ages and basically raped me. But I got through everything and did loads of bicep tendon prevention
    [​IMG]

    [​IMG]
     
    #1549
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  10. Obscure Terror .................................

    Obscure Terror
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    08/08/2017

    High Bar Squat
    Barx5x5
    50kgx5
    70kgx3
    80kgx5x3

    Feet Up Bench

    Barx3x10
    40kgx5
    60kgx3
    80kgx1
    92.5kgx1
    100kgx1
    60kgx3x10

    Leg Extension
    5kgx10
    15kgx3x30

    Leg Curl

    5kgx10
    10kgx3x30

    Facepull
    20kgx8
    40kgx3x20

    Tricep Brodown

    40kgx20, 15, 12

    • No more leg presses, bodybuilding day is now more like an actual BBing day. No pain on squats but can definitely feel high hamstring "tension" where they take the slack in the eccentric
    • Feet up bench for hypertrophy, ditto everything else. 30-50 rep sets for tendonitis
    [​IMG]

    [​IMG]
     
    #1550
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  11. Obscure Terror .................................

    Obscure Terror
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    10/08/2017

    High Bar Squat

    Bax3x5
    40kgx5
    60kgx3
    80kgx1
    100kgx1

    Deficit Deadlift

    60kgx2x5
    90kgx3
    110kgx1
    125kgx1
    135kgx3x3

    Leg Extension
    5kgx10
    15kgx3x35

    Leg Curl

    5kgx10
    10kgx3x35

    Seated Cable Row
    50kgx10
    60kgx4x10

    Concentration Hammer Curl

    5kgx3x30
    • No pain, broday
    • Missed training tonight as forgot gym clothes so no low bar this week
    [​IMG]

    [​IMG]
     
    #1551
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  12. Obscure Terror .................................

    Obscure Terror
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    13/08/2017

    Front Squat

    Barx3x5
    40kgx5
    60kgx1
    80kgx1
    100kgx1
    120kgx1
    127.5kgx1
    132.5kgx1 *PR*

    Bench

    Barx3x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    130kgx1
    135kgx1
    110kgx5x5

    Deficit Deadlift

    60kgx2x5
    90kgx1
    120kgx1
    132.5kgx1
    140kgx2x3
    150kgx1
    160kgx1 *PR*

    Facepulls

    Red Band x2x25


    • Long, tough day. Front squat continues to be chipped away at
    • Being on 2900cals again is helping bench, starting to get some top end back again. Weight is static at 117kg
    • Deficit deadlifts didn't hurt, so pushed it a little for a 160kg PR after some rep work
    [​IMG]

    [​IMG]
     
    #1552
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  13. Obscure Terror .................................

    Obscure Terror
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    Tuesday 15/08/2017

    High Bar Squat
    Barx3x5
    40kgx5
    60kgx3
    75kgx1
    85kgx1

    Feet Up Bench
    Barx3x10
    40kgx5
    60kgx5
    80kgx1
    95kgx1
    105kgx1
    65kgx3x10

    Leg Extensions
    15kgx3x20

    Leg Curl
    10kgx3x40

    T Bar Row
    27.5kgx4x12
    • No pain, standard BBing day
    [​IMG]

    [​IMG]
     
    #1553
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  14. Obscure Terror .................................

    Obscure Terror
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    Thursday 17/08/2017

    High Bar Squat
    Barx3x5
    40kgx5
    60kgx3
    80kgx1

    Deficit Deadlift
    70kgx2x5
    120kgx3
    150kgx1
    165kgx1
    145kgx3

    Single Leg Extensions
    15kgx3x25

    Single Leg Curls
    10kgx3x45

    Chest Support Rows
    25kgx3x12
    • Trying to avoid pain on everything...successful so far
    Friday 18/08/2017

    Low Bar Squat
    Barx3x5
    40kgx5
    60kgx3 *belt
    80kgx1
    100kgx1
    120kgx1
    140kgx1
    160kgx1
    130kgx8

    Bench
    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    130kgx2x1
    137.5kgx1
    115kgx3x5

    Lying Tricep Extensions

    5kgx10
    15kgx3x12


    • Managed some heavy squats. Not pain free and hip shift is still there a bit but at least it's something
    • Did 130kg on bench twice as fucked the first one up
    [​IMG]

    [​IMG]
     
    #1554
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  15. Obscure Terror .................................

    Obscure Terror
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    Monday 21/08/2017

    Front Squat
    Barx3x5
    40kgx5
    60kgx1
    80kgx1
    100kgx1
    120kgx1
    130kgx1
    120kgx3

    Bench
    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    132.5kgx1
    140kgx1
    117.5kgx3x5

    Deficit Deadlift
    60kgx2x5
    100kgx1
    140kgx1
    155kgx1
    165kgx1 *PR*

    Facepulls
    25kgx4x20

    Tuesday 22/08/2017

    High Bar Squat
    Barx3x5
    40kgx5
    60kgx3
    80kgx1
    90kgx5x3

    Feet Up Bench
    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    110kgx1
    70kgx3x10

    Single Leg Curls
    5kgx10
    10kgx3x50

    Single Leg Extensions
    10kgx10
    15kgx3x25

    Lat Pulls
    35kgx10
    50kgx4x12

    Thursday 24/08/2017

    High Bar Squat
    Barx3x5
    40kgx5
    60kgx3
    80kgx1
    100kgx1

    Deficit Deadlift
    70kgx2x5
    120kgx1
    150kgx1
    175kgx1 *PR*

    Chest Support Row
    20kgx10
    30kgx4x12

    Single Leg Curls
    10kgx10
    15kgx3x30

    Single Leg Extensions
    10kgx10
    20kgx3x20

    Cybex Curls
    25kgx10
    50kgx4x10
    • PC died so having to update in blocks
    • This has been the first decent week in a while, triple front squat PR and two PR's on deficit deads, and bench strength is back to where it was
    • Bodyweight is still down at 118kg from 125kg on maintenance cals. I will cut again in a couple of months to 112ish in order to get lean enough to do a clean bulk with lots of bodybuilding
    [​IMG]

    [​IMG]
     
    #1555
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  16. Obscure Terror .................................

    Obscure Terror
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    Friday 25/08/2017

    Low Bar Squat
    Barx3x5
    40kgx5
    60kgx3 *belt
    80kgx1
    100kgx1
    120kgx1
    140kgx1
    120kgx10

    Bench
    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    130kgx1
    142.5kgx0
    120kgx5, 3


    Single Leg Curls

    10kgx10
    15kgx3x35

    Lat Pulls

    40kgx10
    55kgx4x12
    • Not great. 140kg squat hurt hamstrings too much so had to cut it short. 142.5kg bench (match PR) got stuck about halfway up, and couldn't get 3x5 on 120kg. Also forgot to do tricep extensions, will need to get those in on Monday
    [​IMG]

    [​IMG]
     
    #1556
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  17. Obscure Terror .................................

    Obscure Terror
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    Jesus H Milky!
    [​IMG]
     
    #1557
  18. Obscure Terror .................................

    Obscure Terror
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    Monday 28/08/2017

    Front Squat
    Barx3x5
    40kgx5
    60kgx3
    80kgx5x3

    Bench

    Barx4x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    132.5kgx1
    142.5kgx1
    120kgx3x5

    Deficit Deadlift
    60kgx2x5
    80kgx3
    100kgx1
    120kgx1
    140kgx1
    100kgx3x3

    Lying Tricep Extension

    10kgx10
    20kgx8
    15kgx2x10

    Lat Pull
    40kgx12
    60kgx4x10

    Razor Curls

    BWx3x10
    • This was alright, we are on a "recovery week". Front squats felt a bit off at first but ground through them
    • Bench was good, hit the volume I missed on Friday and 120x3x5 is my 5RM...for three sets
    • Deficits were a bit painful on hamstrings but felt strong
    • Loads of assistance cos...why the fuck not
    [​IMG]

    [​IMG]
     
    #1558
  19. Obscure Terror .................................

    Obscure Terror
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    Wednesday 30/08/2017

    Feet Up Bench
    Barx2x10
    40kgx8
    60kgx5
    75kgx3x10

    High Bar Squat

    Barx3x5
    50kgx5
    70kgx3
    95kgx5x3

    Lat Pulldowns

    40kgx10
    60kgx4x12

    Single Leg Hamstring Curls

    15kgx3x35

    • Bit of hamstring pain on squats, light as they were. It moved from right to left and back
    • Felt biceps a bit on feet up bench
    [​IMG]

    [​IMG]
     
    #1559
  20. Obscure Terror .................................

    Obscure Terror
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    Friday 02/09/2017

    Squat

    Barx3x5
    50kgx5
    70kgx3 *belt
    100kgx1
    120kgx1
    130kgx1
    140kgx1
    150kgx5

    Bench

    Baxrx3x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    135kgx1
    145kgx1 *PR*
    100kgx14 *PR*

    Chest Support Rows

    20kgx12
    30kgx4x12


    • Pretty successful end to a recovery week. Squat pain was down to a 2/10 - have to try and keep it that way
    • All time bench PR at bodyweight 118.5kg - my 142.5kg was at 125.5kg bodyweight. Another 6 weeks of maintenance then it will be a 6 week cut into Christmas, or 115kg bodyweight, whichever comes first
    [​IMG]

    [​IMG]
     
    #1560
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