Bit of this, bit of that, not so much of the other..

jaggiebunnet

New Gym, New Plan!

Shoulder has been at me in my time off in doNothing land...mind you a lot has been at me in that time...finally got the chance to go to the gym today and sign up and try out the workout - based off Bill Starr 5x5 which i will stick to for the moment but i think i will drop 3x squats as the weight goes up as i know i won't be able to recover.

Introduced Bent Over Rows to my workout first time doing them so weights quite low - weight was quite low on all lifts tbh as i have been off a decent enough routine for a good 9 weeks or so and i expect Dr Doms to come calling tomorrow.
Anyhoo

Squats
5 x 32.5kg
5 x 40kg
5 x 50kg
5 x 57.5kg
5 x 65kg

Not too hard, but so long since i was doing squats regularly that i definitely will feel it tomorrow.

BOR
Had to do these before bench as no free equipment.
5 x 22.5kg
5 x 30kg
5 x 35kg
5 x 40kg
5 x 45kg
Easy really up until the 45kg - form needs work but it is first time doing them so happy enough.

Bench
5 x 30kg
5 x 37.5kg
5 x 45kg
5 x 52.5kg
3 x 65kg (should have been 60kg i see now looking at the s/sheet but 65 is not a hard weight for me - was worried my shoulder was not going to hold so stopped).

Apart from the 65kg - shoulder feel ok now and will be keeping an eye on it, pain came from sleeping on it awkardly - that's the first time in a long time not having to use a smyths machine for benching - loved it!

Did some curls (8 x 12.5kg, 2 x 8 15kg for my record) and ran out of time after the form filling etc after signing up....but happy out - gym much closer to work and miles ahead in equipment so bring it on!

jaggiebunnet

bit scatterbrained today - wrote off my sets and forgot to bring them with me...ah well tested my memory

Squats
doms were not as bad yesterday as i thought they would, worse today but ..

5 x 32.5kg
5 x 40kg
5 x 50kg
5 x 50kg

Press

5 x 25kg
5 x 32.5kg
5 x 37.5kg
5 x 40kg <-- should have been 42.5 but no worries..

Deadlift
New gym has chalk ... yayyyy!!

5 x 70kg
5 x 80kg
5 x 90kg
5 x 110kg

Tough day, long time since I did squats and deads in the same day, although weight wise it was pretty small, still glad to be back to it!

Did some tricep stuff, nothing major and just reconfirms that my left arm is strong than my right for some stuff due to the fracture in my right arm that was never fixed i reckon - arm is twisted slightly so muscles are not used the same as on left...anyhoo..not going to stop anything...roll on friday!

jaggiebunnet

Squats
5 x 32.5kg
5 x 40 kg
5 x 50kg
5 x 57.5kg
3 x 67.5kg
8 x 50kg
Totally easy....obviously the weight is lower than i am used to but since it is sooo long since i did regular squatting I am happy to keep it so and just enjoy the squat!

Bench
5 x 30kg
5 x 37.5kg
5 x 45kg
5 x 52.5kg
3 x 62.5kg
8 x 45kg
Shoulder had some pain on the final 2 reps, was getting better but I woke up lying on my left arm again so knew i was in for trouble - seems ok now though.

BOR
5 x 22.5kg
5 x 30kg
5 x 35kg
5 x 40kg
3 x 47.5kg
8 x 35kg
again, easy..form is iffy though so will sort that first

curls : 2 x 8 x 12.5kg 1 x 6 15kg

jaggiebunnet

Seemed to be a weekend for cream cakes so a lot more of me to move around the gym today - missed day 1 of this week so day 2 it is..

Squat
5 x 32.5kg
5 x 42.5kg
5 x 50kg
5 x 50kg
-- these numbers seem really small and I know I started small to keep the 3 x week squat going but still..think i might have broke the spreadsheet....wanted to see if i could do more..
2 x 70kg
2 x 80kg
2 x 90kg
Pretty easy but low reps always are...had deads coming up so didn't want to destroy myself before I moved on to them

Press
5 x 27.5kg
5 x 32.5kg
5 x 37.5kg
5 x 42.5kg
wow...this last set was incredibly hard, and at a relatively low weight too...hmm...would like to blame my shoulder for this but not sure I can..

Deadlifts
5 x 70kg
5 x 85kg
5 x 100kg
5 x 115kg
hard...but good hard...

curls 8 x 12.5kg 8 x 15kg 5 x 15kg

jaggiebunnet

Squat
5 x 32.5kg
5 x 42.5kg
5 x 50kg
5 x 57.5kg
3 x 67.5kg
8 x 50kg

Bench
5 x 32.5kg
5 x 40kg
5 x 47.5kg
5 x 55kg
3 x 65kg
8 x 47.5kg

BOR
5 x 25kg
5 x 30kg
5 x 37.5kg
5 x 42.5kg
3 x 50kg
8 x 37.5kg
dumbbell tricep extension : 3 x 8 x 15kg
curls : 1 x 8 12.5kg 2 x 8 15kg

jaggiebunnet

Man that was some amount of chocolate eaten last night definitely seeing the belly again...and with christmas coming up it ain't going nowhere...let's get thru this first phase of 5x5 and up the lifts!

Squats
5 x 35
5 x 45
5 x 52.5
5 x 62.5
5 x 70
easy again...nice n deep too...

Bench
5 x 32.5
5 x 40
5 x 47.5
5 x 55
5 x 62.5
Tough but not maxed..shoulder not as bad as last week but still could feel it

BOR
5 x 255 x 30
5 x 37.5
5 x 42.5
5 x 50 -- first time i found BOR hard...reckon a lot is to do with my form tho..

2 x 8 15kg curls 1 x 5 17.5kg

jaggiebunnet

Forgot my shorts today so had to prance around in my tight lycra undershort thingies....felt like a pervert

Squat
5 x 35
5 x 45
5 x 52.5
5 x 52.5

Press
5 x 30
5 x 35
5 x 40
5 x 45
Last set felt real hard...really don't think I am doing enough press work in this routine but will keep to same for the rest of year and see how my shoulder is in Jan

deadlift
5 x 70
5 x 90
5 x 102.5
5 x 117.5
Form swayed between great and dodgy...weight was no probs tho

jaggiebunnet

Busy place today! thankfully I remembered my jogging trousers this time!

Squats
5 x 35
5 x 45
5 x 52.5
5 x 62.5
3 x 72.5
8 x 52.5
Pretty easy still...

Bench
5 x 32.5
5 x 40
5 x 50
5 x 57.5
3 x 67.5
8 x 50
Not bad - shoulder not really at me at all.

BOR
5 x 25
5 x 32.5
5 x 37.5
5 x 42.5 (should have been 45 misread my writing)
3 x 52.5
8 x 37.5
easy enough..

had to hang around a bit to get the squat rack so kind of ran out of time for doing anything else...

jaggiebunnet

Squats
5 x 35
5 x 45
5 x 52.5
5 x 62.5
5 x 70


Bench
5 x 32.5
5 x 42.5
5 x 50
5 x 57.5
5 x 65
Tough even without my shoulder bugging me - smyths machine ruined my bench!

BOR
5 x 25
5 x 32.5
5 x 37.5
5 x 45
5 x 50

1 x 8 15kg, 1 x 8 17.5kg, 1 x 5 17.5kg dumbbell curls
4 x 25 crunches (in prep for some real ab work somewhere down the line!)

jaggiebunnet

Squat
forgot my lift numbers again..but had a reasonable idea of what they were

5 x 37.5
5 x 45
5 x 55
5 x 55

Press
5 x 30
5 x 37.5
5 x 42.5
5 x 47.5 PB for reps

Deadlift
5 x 77.5
5 x 95
5 x 110
5 x 125 PB for reps

dumbbell tricep extension : 5 x 15kg, 5 x 17.5kg, 5 x 20kg
4 x 25 crunches

jaggiebunnet

Forgot my numbers for lifts again...doh!

had to make do with what I thought it might be...

Squat
5 x 35
5 x 45
5 x 55
5 x 65
3 x 75
8 x 55

Bench
5 x 35
5 x 40
5 x 45
5 x 55
3 x 70
8 x 55

BOR
5 x 30
5 x 35
5 x 40
5 x 45
3 x 55
8 x 45

3 x 5 x 17.5 curls

later tonight some ab work and possible run up a big fecking hill..

jaggiebunnet

Squat
5 x 37.5
5 x 45
5 x 55
5 x 65
5 x 75
last set felt tough but very doable...got the skin on my palm caught between the plate and barbell when sliding the plate off -F**ckin ouch...

Bench
5 x 35
5 x 42.5
5 x 50
5 x 60
5 x 67.5
My rehabilitation of benching continues .. I will soon have all the evils of the smyths machine banished!

BOR
5 x 27.5
5 x 32.5
5 x 40
5 x 45
5 x 52.5

4 x 25 crunches
2 x 5 17.5kg curl
1 x 5 20kg curl

jaggiebunnet

missed wed session due to work...oh well..

Squat
5 x 37.5
5 x 45
5 x 55
5 x 65
3 x 75 - felt easy so..
1 x 85 - easy
1 x 90 - easy
1 x 95 - still easy enough
1 x 100 - good to have 100 on my back again and still felt ok - could i have done many reps ? good question!
8 x 55

Bench
5 x 35
5 x 42.5
5 x 50
5 x 60
3 x 70 (tough!)
8 x 50

BOR
5 x 27.5
5 x 32.5
5 x 40
5 x 45
3 x 55 -- ok
8 x 40

then outtie - no time to even shower which is why I smell baaad!!

jaggiebunnet

Last week of the 6 week cycle - not sure what to do over the next 4 weeks - will prob do a 4 week cycle up to Christmas and then take some deload time over the hols before starting back up in the new year..anyhoo..

Squat
5 x 37.5
5 x 47.5
5 x 57.5
5 x 65
5 x 75 - felt heavy first time this cycle really...some auld fella put me off coming up and talking to me but still...better stretching needed i think..

Bench
5 x 35
5 x 45
5 x 52.5
5 x 60
5 x 70 - got a spotter for last rep as was wary of my shoulder and it felt heavy, in the end I managed it no bother at all and the dude was like wtf you want a spotter for

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
5 x 55

3 x 25 crunches
3 x 8 crunch with 15kg dumbbell

3 x 5 17.5kg curl (no 20kg free and tried 22.5kg and could barely do 1)!
1 x 10 10kg curl

jaggiebunnet

Was all ready to bang out some 1RM at the end of the lifts as it is week6 but real bad day at the office!

Squat
5 x 40
5 x 50
5 x 60
5 x 60

Press
5 x 32.5
5 x 37.5
5 x 42.5
5 x 50 PB for reps so not bad...but man i struggled on that last one

Deadlift
5 x 80
5 x 95
5 x 115
1.5 x 130 massive disappointment, 115 flew up so easily...think I took too long to get myself back together for the final set...went back to try again but there was nothing...major pisser...

jaggiebunnet

Squat
5 x 37.5
5 x 47.5
5 x 57.5
5 x 65
3 x 80
8 x 60

Bench
5 x 35
5 x 45
5 x 52.5
5 x 60
3 x 72.5
8 x 52.5

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
3 x 57.5 -- struggled on the last
8 x 40

2 x 5 x 17.5 curls
1 x 5 x 20 curls

so endeth the first 6 week plan. quite like the workout - not so sure about the BOR - will keep them in there but dunno if I am lifting heavy enough for me to be helping, sure it must be in some way though. Hoping my shoulder recovers fully before new year as I really feel it when I bring the bar down to chest in my benching - esp at the heavier weights (ok heavy for me, when not a smyths machine!)

going to change the db curls to bb i think and get a couple more additional ones in there, read up on core work and pick something better than i have been doing but only 1 - just don't have the time...see how the half sample of the next set goes ... need to do some more cardio post new year...get rid of the extra 3 inches i gained on my waist from somewhere...:rolleyes:

jaggiebunnet

Second plan for this, will only get through a few weeks and then it is xmas, and with the eating and drinking I don't imagine I will get to attend regular enuff so new plan in jan again with reset lift maxes.

anyhoo

Squat
5 x 37.5
5 x 47.5
5 x 57.5
5 x 65
5 x 75 -- weight felt heavy on my back, squats were ok.

Bench
5 x 35
5 x 42.5
5 x 52.5
5 x 62.5
5 x 67.5 -- felt ok, bench felt stronger than it has for a while - need to keep working my technique though

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
5 x 55 -- not too bad

2 x 8 20kg bb curl
1 x 8 25kg bb curl

4 x 8 Sit-ups

as usual 5asides tonight...tracksuit time methinks don't fancy the ball hitting my exposed thigh in -2 temps!

jaggiebunnet

Squat
5 x 37.5
5 x 47.5
5 x 57.5
5 x 57.5

Press
5 x 30
5 x 37.5
5 x 42.5
5 x 47.5

Deadlift
5 x 77.5
5 x 97.5
5 x 112.5
5 x 122.5
0 x 150 - thought i would try it, got it off the ground, felt my form going and felt my back take it all and put it down before I damaged something.
0 x 150 - nope..

3 x 8 x 5kg situps
1 x 8 x 10kg situps

1 pull up - test the shoulder, still not right, and besides, I am crap at pull ups.

jaggiebunnet

Time to get back to it I guess after taking the bad weather and Christmas excuses for not going.

So...

couple of 3 miler runs since New Year, back in the gym today to have a feel at my current ability for the next set of 5x5.

Squats
5 x 60
5 x 70
5 x 80
3 x 90

Bench
5 x 30
5 x 40
5 x 50
5 x 60
3 x 70

4 x 10 situps with 10kg

3 x 10 curls 17.5kg

3 pull ups --- amazing, so so so long since i did more than 1!

depending on the DOMS tomorrow I might head in and check my deads and press for next week start - otherwise I will head out for a run...aim is 3 days a week 5x5, 1 night footie, 2 x 3 mile runs (same route till i get fitter and can further!) a week. will see how it goes.

jaggiebunnet

Squat
5 x 42.5
5 x 52.5
5 x 65
5 x 75
5 x 85

Bench
5 x 35
5 x 42.5
5 x 52.5
5 x 60
5 x 67.5

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
5 x 55

4 x 10 situps with 10kg
1 x 2, 1 x 1, 1 x 1 pull ups
1 x 10 barbell curls 20kg, 1 x 9 barbell curls 20kg...

jaggiebunnet

Squat
5 x 42.5kg
5 x 52.5kg
5 x 65kg
5 x 65kg

Press
5 x 30kg
5 x 35kg
5 x 42.5kg
5 x 47.5kg

Deadlift
5 x 77.5kg
5 x 92.5kg
5 x 107.5kg
5 x 122.5kg

Chins: 4, 2, 2 -- pretty poor

Situps: 3 x 10

jaggiebunnet

Squat
5 x 42.5
5 x 52.5
5 x 65
5 x 75
3 x 87.5
8 x 65

Bench
5 x 35
5 x 42.5
5 x 52.5
5 x 60
3 x 70
8 x 52.5

BOR
5 x 27.5
5 x 35
5 x 40
5 x 47.5
3 x 55
8 x 40

3 x 5 dips

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 65
5 x 75
5 x 87.5 -- felt heavy on the back but not on the squat

Bench
5 x 35
5 x 45
5 x 52.5
5 x 62.5
5 x 70 -- felt good

BOR
5 x 27.5
5 x 35
5 x 42.5
5 x 50
5 x 55 -- last 2 sets felt v heavy..

Pull Ups
4 x 2
1 x 1
rubbish at these

Sit Ups
3 x 10 with 15kg

Curls
3 x 8 x 20kg

mrpink6789

jaggiebunnet wrote: »

Pull Ups
4 x 2
1 x 1
rubbish at these

You and me both!

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 65
5 x 65

Press
5 x 30
5 x 37.5
5 x 42.5
5 x 50 -- last one was hard but not too bad PB for reps - so happy with that. Sure I had done it before for 5 but don't see it anywhere.

Deadlifts
5 x 77.5
5 x 95
5 x 110
5 x 125 -- tough but felt like I had more in me..equaled my PB for reps so onwards and upwards next week

things going well i thought till I tried to chin!
1 x 2, 1 x 1, 1 x 2 - wtf! when did I get so bad!!

3 x 10 situps

jaggiebunnet

30 minute on treadmill today, not too fantastic but first time in a while:

4.66km

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 65
5 x 75
3 x 90 -- heavy on the shoulders but not heavy on the squat..
8 x 65

Bench
5 x 35
5 x 45
5 x 52.5
5 x 62.5
3 x 72.5 -- no probs at all at all...easiest it has been in a while
8 x 52.5

BOR
5 x 27.5
5 x 35
5 x 42.5
5 x 50
5 x 57.5 -- hardest but nothing like as hard as i felt on Monday..
8 x 42.5

Situps : 3 x 10 15kg
Curls: 3 x 8 30kg
Dips : 1 x 10, 1 x 7, 1 x 5

jaggiebunnet

2.63 mile run round a local loop - 26 mins....too cold for my legs to work that early on a sat morning!

couple of miles walk (or at least an hour walking not sure how long) yesterday

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 67.5
5 x 77.5
5 x 90

Bench
5 x 47.5 -- should have been 37.5 but put on 10kg plates instead of 5..doh
5 x 50 -- restructured from 45
5 x 55
5 x 62.5
5 x 72.5 -- was all over the place first 3, had to stop, did 1 more and barely made it, so asked the nearest person to spot me for the last, this big giant came over and lifted the bar over to me one handed (well not quite but he was doing incline bench earlier with about 125kg on it) anyhoo, of course the last rep went up without a bother and he was looking at me wondering why I asked for a spotter for 1 rep that I had no problem on ...typical!

BOR
5 x 30
5 x 37.5
5 x 42.5
5 x 50
5 x 57.5 -- not getting any easier

Pull ups
2 x 3, 1 x 2 -- not more but more concentrated so happy with that.

Situps
3 x 10 + 15kg

Curls
3 x 8 30kg

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 67.5
5 x 67.5

Press
5 x 32.5
5 x 37.5
5 x 45
5 x 50 -- felt slightly harder than last week

Deadlift
5 x 80
5 x 97.5
5 x 117.5
5 x 127.5 -- PB for reps
All sets felt much harder than I expected, didn't think I would manage the last, hands were sore no matter how much chalk i put on them..

..weighed myself in between dead sets, 83.1kg, came down roughly 2 kg since crimble..would like another 3 at least, or 3 of muscle replacing 3 of belly flab

jaggiebunnet

3.01 miles 28.30 minutes.

jaggiebunnet

Squat
5 x 45
5 x 55
5 x 67.5
5 x 80
3 x 92.5
8 x 67.5

no probs!

Bench
5 x 40
5 x 45
5 x 55
5 x 67.5
3 x 75 (had to break for last 1 as 2nd was a struggle 3rd was no prob..)
8 x 55

BOR
5 x 30
5 x 37.5
5 x 42.5
5 x 50
3 x 57.5 -- not getting any easier
8 x 42.5

Chins
2 x 3, tried for a 3rd set (in between curls) and could not get 1...real bad...

Situps
3 x 8 + 15kg

Curls
3 x 8 x 32.5kg

Dips
10, 3, 5.....again...real bad...

jaggiebunnet

Squat
5 x 45
5 x 57.5
5 x 67.5
5 x 80 -- felt tired
5 x 90 -- felt ok - think difference between this and 80 was position of bar on my back

Bench
5 x 37.5
5 x 47.5
5 x 55
5 x 65
-- after last week when I had to stop at 3 and take a minute before finishing I got someone to spot me the last 5
3 x 72.5
1 x 72.5 possibly - not sure if he was touching bar or not
0 x 72.5 he definitely lifted this one for me i had nothing left to give

so disappointed on the bench, will keep it at that for next week, try and again and if I fail reset to 70 again...major pisser...

BOR
5 x 30
5 x 37.5
5 x 45
5 x 52.5
5 x 57.5 -- still not any easier

Pull Ups was looking forward to bettering last week...ha!
2 x 2
1 x 1
fecked...tried again...seemed to be my forearms, they were barely able to hold on...which is weird, but thinking about it that is where I struggle going up...might investigate

Situps
3 x 10 + 20kg

Curls
2 x 8 32.5kg
1 x 4 32.5kg -- again, something I did on Friday and couldn't get near today...wish I could say I had a rough weekend but no

jaggiebunnet

Squat
5 x 45
5 x 57.5
5 x 67.5
5 x 67.5

Press
5 x 32.5
5 x 37.5
5 x 45
5 x 50 -- was going well up till this set, had the bar all wrong and then paused to try and adjust grip and lost momentum, ground it out but a lot harder than it had to be

Deadlift
5 x 82.5
5 x 97.5
5 x 115
5 x 130 -- PB for reps
1 x 150 -- equal PB for 1RM - was happy as last time I tried to lift this I failed - still felt strong but although I got this off the floor ok struggled to lock out but finally did and I know my form went out of the window so rather than take a chance of injuring myself left it at that...will try again in 2 weeks when this rotation is done.

..oh and too knackered for situps - will do them tonight with one of the kids on chest for weight!

jaggiebunnet

Squat
5 x 45
5 x 57.5
5 x 67.5
5 x 80
3 x 92.5
8 x 67.5

Bench
5 x 37.5
5 x 47.5
5 x 55
5 x 65
3 x 72.5 (doh just realised this should have been 75 ! damn)
8 x 55

BOR
5 x 30
5 x 37.5
5 x 45
5 x 52.5
3 x 60 (upped weight)
8 x 55

Chins
4, 3, 3 -- weak weak weak

Dips
5 (stopped due to pain in middle of chest)
8, 8

Situps
3 x 10 + 20kg

jaggiebunnet

Squat
5 x 47.5
5 x 60
5 x 70
5 x 82.5
5 x 92.5

Bench
5 x 37.5
5 x 47.5
5 x 57.5
5 x 67.5
5 x 72.5 -- supposed to be 75 but after the failure last week i kept it at 72.5, now i did 3, felt like i might struggle and reracked for a moment (there was noone to spot me) after about 30 secs did the last 2. Will keep at 72.5 next week again but happier this week.

BOR
5 x 30
5 x 37.5
5 x 45
5 x 52.5
5 x 60 -- tuff and last one was debatable so did another 2 after half a minutes rest.

Pull Ups
1 x 5, 1 x 4, 1 x 3 -- could barely believe the improvement here in one week - think it is because of eating better at weekend, dropping a lb or two over the week and some extra press ups at home during the ad breaks!

Situps
3 x 10 + 20kg

Curls
3 x 8 32.5kg

Overall a better workout than last week but much better than expected after too much wine yesterday and kids keeping us up all night last night.

jaggiebunnet

Squat
5 x 47.5
5 x 60
5 x 70
5 x 70

Press
5 x 32.5
5 x 40
5 x 45
3 x 52.5 -- lost my flow when I had to breath out
0 x 52.5 -- 10 seconds rest
1 x 52.5 -- 1 mins rest...had no more..grr...3 is a PB for reps but still I wanted the 5 -- reset for next week and see what happens.

Deadlift
5 x 85
5 x 100
5 x 117.5
5 x 135 PB for reps changed grip on no 4 and nearly pulled my back out as I tried to control descent, was not getting 5 off the ground, looked for a belt to push my stomach into and even though it was a crappy belt it did the trick, of course I pushed my stomach out so much that the belt went flying off (just velcro holding it) but I got the rep out.

was supposed to do situps and maybe even chins but was wrecked, will do the ab work tonight, should make the scotland game a bit more interesting..

jaggiebunnet

Squat
5 x 47.5
5 x 60
5 x 70
5 x 82.5
3 x 95
8 x 70

Bench
5 x 37.5
5 x 47.5
5 x 57.5
5 x 67.5
3 x 75
9 x 57.5 -- 1 extra as 1 never quite touched my chest for previous 57.5 reps

BOR
5 x 30
5 x 37.5
5 x 45
5 x 52.5
3 x 62.5 -- very hard, finding these very tough
8 x 45

Chins
2 x 5, 1 x 2, 1 x 3 -- better but still weak ass

Situps
3 x 10 + 25kg

Dips
2 x 10, 1 x 5...

jaggiebunnet

Squat
5 x 47.5
5 x 60
5 x 72.5
5 x 85
5 x 95 -- hard but very doable

Bench
5 x 40
5 x 50
5 x 57.5
5 x 67.5
4 x 72.5
1 x 72.5 -- I reckon I could have done 5 but gym was totally empty and i wanted a spotter -- ah well might give it a go next week again - going to have a week off at the end of this 6 week block and just see what i can do with singles before going into another 6 week block

BOR
5 x 32.5
5 x 40
5 x 47.5
5 x 55
5 x 62.5 -- very hard and surprised I did them ok, last one was a struggle tho

Pull Ups
5, 2, 3, 1 -- all over the place and not as good as last time

Situps
3 x 10 + 20kg

Curls
1 x 8 35kg
1 x 4 35kg -- could do no more
1 x 4 32.5kg
1 x 8 32.5kg

jaggiebunnet

Myself and my youngest have been sick the past couple of days, so not just been ill have had no sleep either! Still I wanted to at least get my deadlifts in this week as it is the last week of this cycle.

Squats
5 x 47.5
5 x 60
5 x 72.5
5 x 72.5

4 pull ups and 4 chin ups to warm up my arms a bit - ha!

Press
5 x 35
5 x 40
5 x 45
-- now up till this point everything felt pretty easy...and as soon as I unracked 52.5 I felt weak
3 x 52.5 -- damn damn damn
0 x 52.5 -- after 10 seconds
2 x 52.5 -- after minute rest

pisser...don't know if it was tiredness or just plain being weak..but I never got it...disappointed..

deadlift
5 x 87.5
5 x 102.5
5 x 120
5 x 137.5 PB for reps, deadlifts keep getting better, didn't feel as knackered as last week either so maybe that blows my press theory out of the water...looking forward to some singles next week to see what my 1RM is.

Situps
3 x 10

Oh and down to around 81kg now.

jaggiebunnet

So kind of a deload / check 1RM week this week. Today I concentrated on squats

5 x 60
3 x 80
3 x 100
1 x 110 --PB
1 x 115 --PB
3 x 100
3 x 80
5 x 60

Had a spotter at 115, as I expected my core was giving way before my legs, need to up the work on that if I am to progress I think. Now it wasn't easy on my legs but I had more there, definitely could have done 120 (BW x 1.5) just was unsure of my core strength to...and my spotter had wandered off so I definitely had no courage to do it on my own. Still a PB not that much mind you for 1 rep, but still nice, esp when it was arse to floor depth

Pull Ups
2 x 5, 1 x 3, 1 x 1

Curls
4 x 40
1 x 35
2 x 5 x 35

Situps
4 x 10 + 20kg

So kind of where I expected to be, esp when I am still dropping weight (roughly .5 - 1 lb a week)

jaggiebunnet

Press and Deads today

Press
5 x 30
3 x 40
1 x 50
1 x 52.5
1 x 55
1 x 57.5 PB
1 x 60 PB
5 x 40
5 x 30

60 seemed easier than 57.5 not sure I could have done 62.5 but at least it is an improvement.

Deads
5 x 80
3 x 100
1 x 120
1 x 140
1 x 150
1 x 155 PB
0 x 160 could not get it off the floor, stood up, cue dizzy head thank god I could grab hold of the squat rack!! thought I would get it too, 155 was hard but once off the floor locking out was easy enough...grip was not a problem at all i just couldn't move the f**ker :pac: would have been 2 x BW too or at least as good as (~80.5kg bw at the mo) so would have been well happy with that...ah well..

4 x 10 situps
general messing with a couple of machines I don't normally use to try them out..

jaggiebunnet

*sigh*

check bench 1RM today

it feels like I have fell back so much on this compared to the other lifts, in actuality, I think I was not lifting numbers previously on a smyth machine that translated into numbers on a proper bench. if that makes sense...only reason i can see for the stall and reversal on this lift compared to the other 3.

:rolleyes:

anyhoo

5 x 40
5 x 50
3 x 65
1 x 70
1 x 75
1 x 77.5
1 x 80 -- felt pretty easy, wanted to hit this at least and was confident of more
0 x 82.5 -- felt ok getting it off the rack and down..got it off my chest by a couple of inches and that was it...looked a right plonker as I did not expect any issues so didn't get a spotter - thankfully someone saw me in trouble and helped me rerack. fecking useless...it was as if a switch was turned off when I went to push back up.
0 x 72.5 -- went down to this to try 5 but lifting off the rack was too tough and thought better of it.
10 x 60 -- pissed off
5 x 60
10 x 50
5 x 50 -- wide grip - wanted to try and change my grip going forward, as i don't normally go to the ring, seemed to be ok but who knows.
10 x 35 -- wide grip

head was between my legs a bit due to the failure to get lock out without a spotter...

chins, 5, 2, 3..wrecked

attempted dips, managed 2 - useless

4 x 10 situps + 25kg

jaggiebunnet

Next Round...

Squat
5 x 47.5
5 x 60
5 x 72.5
5 x 85
5 x 95

Bench
new wider grip
5 x 35
5 x 42.5
5 x 50
5 x 60
5 x 67.5 -- grip feels quite natural after my initial reservations, 67.5 was hard, not sure if this is due to my general hopelessness at benching or the grip change.

BOR
5 x 30
5 x 35
5 x 42.5
5 x 50
5 x 57.5

Pull Ups
2 x 5, 1 x 3

Situps
4 x 10 + 25kg

Weighted Hypers
2 x 10 (no weight - first time trying these and trying to get my position and all that correct)

On Friday I had felt a twinge on my back when I lost the bench @ 82.5kg but it went away and I never had another thought, until squat 4 of my final set today, oucher, back has muscle pain (i hope) at the moment and had all the way thru my workout - form was good during squat so I assume it is just cramp or similar as it is upper back and finding hard to get a position to stretch it out.

jaggiebunnet

Squat
5 x 47.5
5 x 60
5 x 72.5
5 x 72.5

Press
5 x 32.5
5 x 37.5
5 x 45
5 x 50 -- not too bad tbh, if i could hold my breath for 5 reps I think it would be even easier

Deadlift
5 x 80
5 x 97.5
5 x 112.5
5 x 130 -- deads went really well today, 3rd rep here was tough, rest was smooth and easy, even had the energy to get one or two chins in afterwards.

3 x 10 situps
1 x 5, 2 x 2 chinups (i did say one or two )

jaggiebunnet

Squat
5 x 47.5
5 x 60
5 x 72.5
5 x 85
3 x 97.5
8 x 72.5

Bench
5 x 35
5 x 42.5
5 x 50
5 x 60
3 x 70
8 x 50

BOR
5 x 30
5 x 35
5 x 42.5
5 x 50
5 x 60
8 x 42.5

Curls
1 x 8 35
1 x 4 35
1 x 4 32.5
1 x 8 32.5

Dips
2 x 10
1 x 6
1 x 4

Situps
3 x 10

howtomake

Nice progress, weights seem to be going up pretty steadily. :cool: I am another fellow shoulder sufferer, among other things.

jaggiebunnet

Squat
5 x 50
5 x 62.5
5 x 75
5 x 87.5
5 x 97.5 -- was easy enough, suddenly felt very unsure of myself at number 3 so paused for a minute before finishing...don't know where my head went but not on the lift anyhoo!

Bench
5 x 35
5 x 42.5
5 x 52.5
5 x 60
5 x 70 -- felt easy, having the confidence to go for it when you have a spotter does make a big difference.

BOR
5 x 30
5 x 37.5
5 x 45
5 x 50
5 x 57.5

Pull Ups
1 x 6
4 x 3

Situps
4 x 10 + 25kg

Hypers
3 x 10

jaggiebunnet

howtomake wrote: »

Nice progress, weights seem to be going up pretty steadily. :cool: I am another fellow shoulder sufferer, among other things.

Cheers progress has been painfully slow but beginning to get somewhere - shoulder has been good since new year so fingers crossed it stays that way.

jaggiebunnet

Squat
5 x 50
5 x 62.5
5 x 75
5 x 75

Press
5 x 32.5
5 x 40
5 x 45
2 x 52.5 -- fooking eedjit had a bad grip tried to adjust mid 2nd rep and lost my rhythm
0 x 52.5 --
2 x 52.5
1 x 52.5 -- thoroughly pissed off, went in thinking this was the week for 52.5 but never felt good from rep1. really struggled, more than usual - can only put it down to a few beers i had during the game last night, but i didn't think i would be this bad

Deadlift
5 x 82.5
5 x 100
5 x 115
5 x 132.5 -- found this much tougher than last week - got there, form was awful on last rep though...

Chins
1 x 6
1 x 5
1 x 2 --

situps
3 x 10

jaggiebunnet

Squat
5 x 50
5 x 62.5
5 x 75
5 x 87.5
3 x 100
8 x 75

Bench
5 x 35
5 x 42.5
5 x 52.5
5 x 60
5 x 72.5 -- was supposed to be 3 but spotter encouraged me on .. get in !
8 x 52.5

BOR
5 x 30
5 x 37.5
5 x 45
5 x 50
3 x 60
8 x 45

Dips
3 x 10 -- might move to less reps but with weight next week

Curls
8 x 35
6 x 35
.. rest for 30 secs
2 x 35
8 x 35

Situps
4 x 10 + 25kg

Quite a decent effort today, glad at finally getting 72.5 done, have to do it again on Monday!