Duplicate of my Excel File

Sugar Free

Bench: 102.5 x 7, x 5, Fksake, 90 x 10
CG Bench: 90 x 4 x 5

Chins: 1 x 10, 3 x 8
Inc. Paused DB Press: 60 x 4 x 8

BB Shrugs: 110 x 3 x 15
Cable Row: Stack 9 x 3 x 15

Pushdowns: Stack 10 x 3 x 12
ss w/
EZ Curls:35 x 3 x 12


Bench strength just jumped off a cliff. Main thing seems to be control at the bottom. Consistently touching to low as well and pressing straight up instead of J. Just going to drop back the numbers and rebuild. Annoying after hitting 110 x 8 only 2 months ago, which itself came after working up to a heavy single.

Sugar Free

Done yesterday.

Bench: 100 x 6, 105 x 5, 100 x 6
CG Bench: 82.5 x 3 x 8, 1 x 6

Chins: 4 x 8, 1 x 6
BOR: 80 x 4 x 8

BB Shrugs: 115 x 3 x 12
Incline Pause DB Press: 60 x 3 x 10, 1 x 8

Triset:

EZ Curls: 40 x 3 x 8
DB Rolling Ext: 40 x 3 x 8
Lat. raises: 30 x 2 x 8, 25 x 1 x 8


GVT levels of DOMs from the last squatting session so just did upper again.
Bench was easy, 2-3 reps in the tank, just wanted to hit the numbers and not miss reps.

Sugar Free

Squat: 145 x 6, 147.5 x 6 , 145 x 6
Pause Squat: 110 x 4 x 8

Split Squats: 20 x 3 x 8
Crunches: 15 x 4 x 12


Semi-forgot/couldn't be arsed doing the leg curls. Still getting over a throat/chest infection (again) and was way more shattered than I should have been training today.

Sugar Free

DL: 140 x 3, 160 x 3 x 3
Paused DL: 100 x 4 x 5

SLDL: 100 x 4 x 8
Paused Calf Raises: 95 x 3 x 8

Hanging Leg Raises: 3 x 10


Reviewed log. Excluding today, I've DL'd 10 times in 16 months. And today was the first time in 4 months. Lol. So 160 x 3 x 3 beltless isn't appalling.
I was thinking/worrying about what to do for DL but all I have to do is do them with any regularity and they'll progress for a while. So that's the extent of the plan.

Paused DLs paused just below the knee.

I also completely forgot it's been a little over a year since I got injured and ten months since holding a glass of water made my arm quiver with effort. Very nice to still be pain and injury free.

Sugar Free

Bench: 102.5x 5, 107.5 x 4, 102.5 x 5
CG Bench: 85 x 2 x 10, 85 x 6 - 'wait, was it not supposed to be 75?'. 75 x 10

Chins: BW+5 x 2 x 8, BW x 1 x 8, x 7
CSR: 100 x 4 x 10

Incline Paused DB Bench: 60 x 3 x 10, 60 x 1 x 9
Lat. raises: 30 x 3 x 8, 20 x 1 x 15

DB Curl: 40 x 1 x 8, 35 x 3 x 8
Pushdowns: Stack 14 x 3 x 10


Bench was ok, 107.5 x 4 was the goal but easily would have had another rep in the bag except that my grip was slipping outwards each rep. The '75kg' CG felt really heavy and I was getting super pissed off that I was losing strength on it until I realised it was 85kg lol.

Alf Veedersane

All of the relief

Sugar Free

Squat: 150 x 3 x 5
Pause Squat: 100 x 4 x 10

Lying Leg Curls: Stack 10 x 3 x 10, 8 x 1 x 8
Crunches: 15 x 4 x 10
Planks: 2 x 45secs

Sugar Free

Bench: 110 x 2 x 3*, 107.5 x 4
CG Bench: 100 x 4 x 3

Chins: BW+5 x 4 x 6, BW x 2 x 8
CSR: 120 x 4 x 8

Incl. Pause DB Bench: 65 x 4 x 8

Rear Delt Raise:15 x 3 x 10
ss w/
Lateral raise: 25 x 3 x 8

Pushdowns: Stack 14 x 3 x 10
ss w/
DB Curls: 35 x 3 x 10


*The goal today was 107.5 x 4, 110 x 3, 107.5 x 4. I thought I had 107.5 on the bar for set 1 and it was a hard triple. So I thought to myself 'fk, I'll just have to do 107.5 x 3 x 3 and readjust my numbers'. I didn't sleep well last night and had been drinking and I thought this was a result of it. Turns out it was 110 the whole time lol and I only checked after the second set. I'm an idiot.

Sugar Free

DL: 150 x 3 x 5
Paused DL: 105 x 4 x 5

SLDL: 105 x 3 x 8

Standing Calf Raise: Der arrrrree no more weights x 2 x 12, 1 x 10
Decline sit ups: 10 x 3 x 10


So weak at paused DLs so it's probably a good thing I'm doing them.
I've no doubt I'm relying on quads more than I should ordinarily.

Sugar Free

DB Bench: 80 x 4 x 8
Cable Row: Stack 12 x 4 x 8

DB Front Raise: 20 x 4 x 12
BB Shrugs: 120 x 4 x 10

Rear Flyes: Umm, something x 4 x 10

Rolling Ext: 35 x 15, 14, 12
EZ Curl: 40 x 3 x 10


Just accessory stuff today, nothing to report.

Sugar Free

Done yesterday

Bench: 110 x 3, 115 x 2, 110 x 3
DB Bench: 80 x 14

Chins: BW+5 x 3 x 8, BW+5 x 1 x 6, BW x 10, BW x 8
Cable Row: Stack 10 x 4 x 12

Lat. Raises: 30 x 3 x 10

Rolling Ext: 35 x 3 x 12
ss w/
DB Curls: 35 x 3 x 12


Easily another rep, maybe 2 on the 115. Nearly back to September strength levels minus about 4kg BW so that's promising. Have to train again in three days time before travelling for Christmas so dropped the assistance stuff (CG + DB pressing).

I was also supposed to AMRAP 100kg on the bench but my shoulder felt a bit twingy when I started to so switched to DB's instead. Chins progressing well but that could down more to dropping bodyweight than strength gains.

Was supposed to squat heavy today but have a pounding drink related headache so will likely do it tomorrow instead.

Sugar Free

Squat: 160 x 2, 162.5 x 2, 160 x 2
Pause Squat: 130 x 4 x 3

Done two days ago, no time for anything else.
Was carb depleted and horribly tight so these were weaker than expected, was hoping to triple these. Another set of circumstances and I maybe could have. Might finally be feeling the impact of caloric deficit and lower body weight.

Sugar Free

Done yesterday

Bench: 102.5 x 8, 107.5 x 5, 102.5 x 7
CG Bench: 95 x 4 x 5

Chins: BW x 7 x 8
CSR: 130 x 4 x 8

BB Shrugs: 130 x 4 x 8
Paused Incl. DB Bench: 65 x 3 x 10, 65 x 1 x 8

Pushdowns: Stack 15 x 3 x 8
ss w/
DB Curls: 40 x 3 x 8


Really need to ask for a spot more, had the 6th and 8th rep respectively on bench if I have one. Still though, getting stronger while getting lighter so can't complain much.

CSR was probably a bit too heavy form-wise after all those chins.

Sugar Free

Bench: 105 x 6, 110 x 5, 105 x 6
CG Bench: 90 x 8, 90 x 7, 90 x 2 x 6

Chins: BW+10 x 4 x 6, BW x 10, 9
Wide Grip Cable Row: Stack 8 x 4 x 12

Paused Incl DB Bench: 65 x 2 x 10


Ran out of time as had to meet someone. Happy with the bench, had a rep in the tank on all.

Sugar Free

DL: 142.5 x 3 x 6
Pause DL: 110 x 4 x 5

Fin. SI is twingy so left the SLDLs. Will finish some calf and abs stuff tomorrow.

Sugar Free

DB Bench: 85 x 2 x 10, 85 x 1 x 8
DB Row: 37.5 x 3 x 12

Lateral Raise: 30 x 3 x 12
Rear Lateral Raise: 15 x 3 x 12

BB Shrugs: 132.5 x 4 x 10

Band Pushdowns: 30, 25, 20
EZ Curls: 30 x 2 x 20, 1 x 15


Abs were already fairly DOM-y so didn't do any direct work today as planned. Probably a good sign for beltless deadlifting.

Sugar Free

Squat: 170 x 2, 172.5 x 2, 170 x 2, 140 x 6 (with rep 3 and 4 paused), 140 x 8
Split Squats: 35 x 3 x 8 (right leg only)

Lying Leg Curl: Stack 8 x 3 x 10
Decline Sit-ups: 15 x 2 x 10, 15 x 1 x 8


Happy enough with the squats. Spotters getting within mm of the bar but I don't think they touched it so I'll take them as legit. Slight bit of hip shooting at the bottom but nothing I'm too worried about when I'm at ~95%.

All of the 170+ were beltless PRs. Not sure what it was previously, just that I've never done them before beltless.

First set of 140 was supposed to be x 8 but some bell end ended up standing right in front (hands on the rack in front of me almost) in the middle of the set. That threw off my balance a little so I had to pause reps 3 and 4.

Alf Veedersane

Sugar Free wrote: »

First set of 140 was supposed to be x 8 but some bell end ended up standing right in front (hands on the rack in front of me almost) in the middle of the set. That threw off my balance a little so I had to pause reps 3 and 4.

Had that once. Lad decides to stretch out his hamstring on the bar across the front of the squat rack.

Couldn't manage to get the words "what the actual fúck" out but I did manage to utter one unsavoury adjective as I ground out the last rep.

Some seriously good squatting there, fella

Sugar Free

Alf Veedersane wrote: »

Had that once. Lad decides to stretch out his hamstring on the bar across the front of the squat rack.

Couldn't manage to get the words "what the actual fúck" out but I did manage to utter one unsavoury adjective as I ground out the last rep.

Some seriously good squatting there, fella

I'll put it down to New Years resolution folks!

Sugar Free

Bench: 107.5 x 5, 112.5 x 4, 107.5 x 5
CG Bench: 85 x 3 x 10, 85 x 1 x 8

Chins: 10 x 6 (every minute except the last set where I didn't want to be the bell end blocking the view of someone else!)

Paused Incline DB Bench: 65 x 3 x 10
Machine Row: 65 x 4 x 10

Pushdowns: 160lbs x 3 x 10 (says the stack, it's never 160lbs of tension though)
ssw/
EZ Curl: 45 x 2 x 8, 45 x 1 x 7 (nearly went into full kettlebell swing mode)


Had to use a cage instead of the usual bench station so happy to hit the reps on the bench. More in me there for sure. Paused incline DB's are stalling. Got 3 x 10 but would have needed 8 reps on set 4 to progress and I hadn't a hope of getting that. I'll change it up for next session.

SI is still meh so I didn't want to put any load onto it with rows so used the inferior chest supported machine as my usual one was taken at the time.

Sugar Free

Upper Accessory

DB Bench: 80 x 2 x 12, 80 x 1 x 11
DB Row: 40 x 4 x 10

DB Front Raises: 25 x 4 x12
DB Rear Lateral Raises: 20 x 4 x 8

Dips: BW x 2 x 20, BW x 1 x 17
Band Pushdowns: 2 x 20

DB Curls: 35 x 2 x 15, 30 x 2 x 10


Was meant to DL today but got my hips and glutes dry needled to kingdom come the other day and they're still tender today so left it. SI feels a lot better for it though.

Sugar Free

DL: 140 x 3, 150 x 2, 165 x 3 x 3
Paused DL: 130 x 4 x 3

RDL: 130 x 4 x 5
BB Shrugs: 110 x 2 x 20


Video'd first couple of 165 sets. A little squaty and a little too far over the bar but no rounding either so not bad overall for beltless.

RDL's were heavy and entirely because I couldn't have been arsed unloading the the bar a bit. Then shrugs were light and entirely because I couldn't have been arsed doing any more dead lifting beyond 110kg.

Nice to do an entire session in the one spot with the one bar though. Simple.

ninamc

What's SI??? And how you finding the dry needling? My brother trying to convince me to get it done on my shoulder as I have a long-term niggle. But I is afraid

Sugar Free

ninamc wrote: »

What's SI??? And how you finding the dry needling? My brother trying to convince me to get it done on my shoulder as I have a long-term niggle. But I is afraid

SI = Sacroiliac (joint). Dry needling is fine. I've had it performed in several areas now. Glutes definitely tingle a bit more than elsewhere e.g. quads and upper back. It's very beneficial when the tightness is so deep that massage or your own soft tissue work can't sort out the problem.

No guarantee it'll fix your shoulder but there's nothing to be afraid of. I think the longest needle they use is only about 5cm. It's an uncomfortable sensation at first but you get used to it quickly.

COH

Sugar Free wrote: »

SI = Sacroiliac (joint). Dry needling is fine. I've had it performed in several areas now. Glutes definitely tingle a bit more than elsewhere e.g. quads and upper back. It's very beneficial when the tightness is so deep that massage or your own soft tissue work can't sort out the problem.

No guarantee it'll fix your shoulder but there's nothing to be afraid of. I think the longest needle they use is only about 5cm. It's an uncomfortable sensation at first but you get used to it quickly.

5cm? pfffffffft rookie....

10cm needles for me :cool: There is no better way to spend an hour than with your physio probing your hip flexors and QLs with a 10cm need in through your back and sides then sending an electrical currant through them

ninamc

Yeah, just went from being not afraid to being very afraid in the space of one post. B*stards Going to put my big girl pants on and make the appt. it's hindering any kind of overhead pressing movement I want to do.

Sugar Free

COH wrote: »

5cm? pfffffffft rookie....

10cm needles for me :cool: There is no better way to spend an hour than with your physio probing your hip flexors and QLs with a 10cm need in through your back and sides then sending an electrical currant through them

Maybe my arse isn't fat enough yet to require 10cm needles

Sugar Free

Bench: 100 x 5, 107.5 x 3, 115 x 3, 120 x 2, 125 x 2, 102.5 x 8
Chins: BW+10 x 4 x 7, BW x 2 x 10

DB Bench: 70 x 4 x 12
BOR: 55 x 4 x 15


Basically skipped ahead a week with bench in terms of the %. I was full of caffeine and felt strong despite my upper back being tired from DL'ing yesterday so just went for it. Not a rep PR (it's 127.5 x 2) but I was +100kg somewhere then instead of the ~95kg that I am now. Promising.

Chins continue to progress and have certainly contributed to the bench strength coming back. Ran out of time so skipped any arm stuff and just hammered out some light BORs in five minutes to get some horizontal rowing in.

Next bench has to be in four days due to work travel so will probably drop back intensity and volume ahead of a week where I may just get a pump session or two in. Then begin again at the end of January.

Sugar Free

Done yesterday.

Bench: 105 x 8, x 6, x 6
Chins: 4 x 10

BB Shrugs: 120 x 4 x 15
Seated DB OHP: 50 x 2 x 12, x 11

CSR: 100 x 4 x 12
Lat. Raises: 30 x 3 x 10

EZ Curls: 40 x 3 x 12
Rolling Ext. 30 x 12, x 8 x 8 (30X0 tempo)


Dropped the bench and chins volume as planned. OHP strength is laughable but never found it did much for my bench. Couple of work things got in the way of a couple of planned sessions.

Sugar Free

Squat: 150 x 6, x 5, x 5

DB Split Squats: 35 x 3 x 10
Crunches: 15 x 3 x 10

Fin. Had planned to do little volume. That said, the squats were harder than 150 should be and a couple were ugly. No energy today and had to drag myself down. Looking forward to my break.