1/2/2016
Squat
135x5
185x3
225x2x3
Single leg press
110x5x4
Bench press
135x5
185x5
225x3
275x1
315x2
315x1
275x5x3
Spoto press
225x10x2
Hammer curl
70x10
55x10
BW-114kg/251lbs
low end 80%er, stomach felt awful pretty much the whole workout.
2/2/2016
OHP
95x5
135x3
155x1
185x1
(155x3x3)x3 Clusters
T-bar row
135x20x3
Viking press
90x10x3
Rear lateral raise
35x15x3
DB curl
55x10
35x10x2
Single leg press
90x10x3
BW-114.5kg/252lbs
Solid 80%er, leg/hip feeling better, pressing solid.
3/2/2016
Deadlift
135x5
225x3x6
315x3x2
Pull-up
bwx5x3
Single leg press
90x10x2
DB curl
35x10x2
BW-114.5kg/252lbs
Solid day, slight twinging in the glute on the sets with 315, but not terrible. everything else feeling decent, single leg press feeling better each time.
5/2/2016
Squat
135x5
185x5
225x3x3
275x1
275x3
Single leg press
90x10x3
BW-114kg/251lbs
Solid 80%er, squats felt decent, leg/hip seems to be getting better, not quite there yet though.
6/2/2016
Bench press
135x5
185x5
225x3
275x1
315x2x2
275x3
Spoto press
225x10
Incline DB press
55x15x3
Hammer curl
75x10
55x10
BW-113.5kg/250lbs
Solid 80%er, pressing a bit off.
8/2/2016
Squat
135x5
185x3
225x4x4-this felt decent
Bench press
135x5
185x3
225x10x3
Incline DB press
55x15x3
Pull-up
bwx5x3
Single leg press
90x10x3
DB curl
35x10x2
BW-114kg/251lbs
Solid 80%er, leg/hip feeling pretty decent
10/2/2016
Push press
185x2x2
185x3
OHP
165x3x3
T-bar row
135x20x3
Viking press
90x10x3
Bent lateral
35x15x3
DB curl
35x10x2
BW-115kg/253lbs
Solid 80%er, QL really tight, must have slept wrong. but looks like i can go get a massage soon.
11/2/2016
Squat
225x3x3
Deadlift
225x3
315x3 DOH
add straps
315x3x2
RDL
225x10x3
Single leg press
90x10x3
Low Cable row
stackx20x2
DB curl
35x10x2
BW-113.5kg/250lbs
Solid 80%er, felt pretty good, low back still a tad achy on the pulls, but better than yesterday.
13/2/2016
Squat
225x2x2
Bench press (no leg drive)
135x5
225x3
275x3x5
225x9
incline db press
55x15x3
Farmers walks
160x50ftx4
DB curl
35x10x2
BW-114kg/251lbs
Solid 80%er, hip/low back seem better after the farmers. thinking i’ll add them into rotation. bench feeling better.
16/2/2016
Squat
135x3
225x3x3
315x2x3 paused
315x1x2
225x5
Bench press
135x10
185x5
225x10x3-felt bit better than last week.
135x20
incline DB press
55x15x3
pull-ups
bwx6,5,5
Db curl
40x10
35x10
Farmers walk
160x100x2
BW-114kg/251lbs
Solid 80%er, squats feeling immensely better than before, just need to do more squatting and get low back massaged. bench pretty solid.
17/2/2016
Squat
225x3x3
Push press
185x3x3
OHP
170x1
155x3x2
Deadlift
225x5
315x3x3
RDL
225x10x3
Rear Delt fly
35x15x3
DB curl
40x10
35x10
BW-114kg/251lbs
Solid 80%er, shoudlers feeling ok. Low back and left glute not so much. need that massage.
Thanks I will definitely try it. Is there any suggestions about what time of the day is best for starting training?
generally at least an hour after you wake up, and not less than 2 hrs before you go to sleep. anytime really.
19/2/2016
Squat
135x3
225x3
275x3x3 paused
225x10
Single leg press
90x10x3
Farmers walk
160x100x2
BW-114kg/251lbs
Solid 80%er, feeling pretty decent today, definitely need that massage tuesday though.
20/2/2016
Bench press
135x5
185x3
225x2
275x3x5
225x9
Incline DB press
55x15x3
Pull-up
bwx5x3
Hammer curl
75x10
55x10
BW-114kg/251lbs
Solid 80%er, feeling good on the press
22/2/2016
Squat
135x3
225x3
315x1-did not feel good, looked fine though. glute medius really didn’t like this
225x5
Bench press
135x10
185x5
225x10x3
incline Db press
55x15x3
T-bar row
135x20x3
DB curl
35x10x2
BW-114kg/251lbs
Solid 80%er overall, glute medius not happy with me though, when i lunge onto left foot, it doesn’t activate properly. going to see about doing some lunges and such to address that, as well as rolling, stretching ect.
23/2/2016
Push press
185x3x2
185x4
OHP
160x3x3
Viking press
90x10x3
Rear delt fly
35x15x3
Hammer curl
70x10
55x10
BW-113kg/249lbs
Solid 80%er, shoulders feeling decent. rolling that glute seems to have helped a touch, but time will tell, massage moved to tomorrow.
26/2/2016
Squat
135x3
225x2
225x5x3
275x3
225x5
Lunge
bwx5x2
BW-114kg/251lbs
Solid 80%er, glute feels somewhat better after massage, but not good yet. we will see how it progresses.
27/2/2016
Bench press
135x3
185x3
225x3
245x5x5-done like a spoto press
BW-114kg/251lbs
Solid 80%er, messed about a bit trying to get left glute firing.
29/2/2016
Squat
with band looped over legs
135x3
225x3
without band
225x3x2
Slow Partial squat
315x5x3-trying slow negatives since research has shown negative reps tend to straighten muscle fibers after injury
Bench press
225x10x2
BW-114kg/251lbs
Solid 80%er, short on time though.
1/3/2016
Push press
185x3
155x5x3
OHP
135x5x3
seated DB press
55x12x2
Rear delt fly
35x15x3.
DB curl
35x10x2
Deadlift
225x1xa bunch-left glute feels better, not perfect but better
BW-114kg/251lbs
Solid 80%er, bit of stomach upset, but everything else decent.