7/3/2016
Squat
135x5
225x2x4-hip still not feeling great, seems to be more piriformis area/medial glute that hurts now though
Bench press (still no leg drive)
135x5
185x5
225x1
275x1
225x12
BW-115kg/253lbs
Solid day in spite of issues with hip. hoping rolling/tens helps
9/3/2016
Push press
185x2
160x5x2
OHP
135x5x3
rear delt fly
35x15x3
Deadlift
315x1x4-no pain after massaging inner thigh, looks like a tight muscle there is what was keeping that glute from firing properly, and pulling that hip out of proper position.
Shrug
315x10x3
Yoke walk
280x100x2
BW-115kg/253lbs
Solid 80%er, hoping to be back to full power in about a month or so.
11/03/2016
Squat
225x3x4
BW-115kg/253lbs
Left glute still a bit tender there, but better than before
14/3/2016
Bench press
225x10x3
no time, had to cut it there
15/3/2016
Push press
165x5x2
OHP
135x5x2
Rear delt fly
35x15x3
DB curl
35x10x2
18/3/2016
Squat
225x3
275x2
225x3
Hip still bugging me, thinking its the Sciatic nerve.
BB curl
90x10x3
Hammer curl
55x10
BW-114.5kg/252lbs
Solid 80%er, found some stretches that help relive the pain, thinking we should be on the way to full strength again soon.
23/3/2016
Squat
225x3x2
225x5
Bench press
225x10x3
BW-117kg/258lbs
Solid 80%er, was offered a new way to roll out the hip giving me issues, seems to be immensely helpful thus far, using the small atlas stone. weâll see how this progresses.
23/3/2016
Flat DB press
70x10
80x10
90x10
Incline DB press
60x10x3
Bench press
135x10
185x10
225x6
incline BB press
115x10x3
DB fly
30x10x3
Dip machine
180x10x3
Pressdown
somex20x3
BW-117kg/258lbs
25/3/2016
assisted Pull-up
somex10x3
Pull down
somex10x6
Seated machine row
somex10x6
DB curl
30x12x3
Hammer curl
somex10x3
BW-116kg/255lbs
solid days, real gym closed for the moment, so getting the lift in where i can.
8/4/2016
Deadlift
135x5
225x2
315x1x2-severe sciatic pain. wonderful.
Rack chins
bwx10x3
Seated Row
somex15x2
Hammer curl
55x10
35x10
BW-117kg
Solid day, still trying to figure out how to get my hip/leg/low back up to 100% again.
been on a bit of a hiatus, havenât trained legs in a while, been hammering on bench, shoulders and such, just haventâ posted in a while
27/4/2016
Deadlift-first ones in forever
225x2
315x1x15
405x1x5-mad excited, no pain.
Pull-up
BWx5x3
BW-118kg/261lbs
Solid 80%er, Praying to Eir that my recovery continues. going to try squatting on saturday.
29/4/2016
Squat
225x3x5
add belt
225x3x5
Man my legs are tired after all that. but squatting didnât hurt. and technique wasnât awful either. i might be back in the game.
BW-118kg/261lbs
Solid 80%er, felt pretty good.
4/5/2016
Deadlift
365x3x10-no belt, i think iâm back
T-bar row
135x15x3
Pulldown
somex10x5
machine row
somex15x3
Rope Hammer curl
100x15x3
BW-118kg/261lbs
Solid 80%er, back feels good, hip a touch tight, but still fine. I think weâre back. should be a month or 2 back to 100%
5/5/2016
OHP
185x1
155x3x6
Seated OHP
135x10x3
Seated DB press
55x12x3
Shrug
405x5x5
Viking press
somex15x3
Hammer curls
somex20x3
Pressdown
somex20x3
Solid day, bit tired, low end 80%er
6/5/2016
Squat
245x3x10
not bad, no pain in the hip
7/5/2016
bench press
275x3x3
Spoto press
225x8x3
Wide grip press
185x10x2
Incline DB press
55x15x3
Pressdown
somex20x3
nother solid day
10/5/2016
Squat
275x3x5-starting to push a little
Bench press
315x1
275x3x8
Spoto press
225x8x3
Wide grip bench
185x10x3
Incline DB press
55x15x3
Pressdown
somex20x3
DB curl
45x10
35x10x2
Solid day.
11/5/2016
Deadlift
385x3x10-Still no pain in the hip, weâre getting somewhere
RDL
315x8x3
T-bar row
135x20x3
Pulldown
somex15x3
Seated Row
somex20x3
Leg curl
50x20x3
DB curl
45x10
35x10x3
Face pull
somex12x3
BW-116.5kg/257lbs
Solid 80%er, things are progressing nicely
12/5/2016
OHP
175x1x10
Seated DB press
55x12x3
Viking press
somex15x3
Shrugs
405x5x5
Hammer curls
55x10x3
13/5/2016
Squat
295x3x10
Bench press
225x5x3
275x1x2
16/5/2016
Squat
225x2x3
275x2
315x1x2
Leg press
3ppsx15x3
Leg curl
45x20x3
17/5/2016
Bench press
275x10x3
Spoto press
225x8x3
Incline DB press
75x12x3
Flys
somexsome
Band pressdown
3x20
18/5/2016
Deadlift
405x3x10
RDL
315x8x3
Tbar Row
135x20x3
Seated Row
somexsome
19/5/2016
ohp
155x3x10
Seated DB press
55x10x3
20/5/2016
Squat
225x2x5
Bench press
225x5x5
23/5/2016
Squat
315x1x10
Leg press
3pps x15x3
Leg curl
45x20x3
24/5/2016
Bench press
295x1x10
Spoto press
225x8x3
Incline DB press
55x15x3
Fly
somexsome
25/5/2016
Deadlift
455x1-no belt
425x2x2
add belt
425x2x6
425x4-rep out went better than expected given the amount of work done prior
RDL
365x5x3
Standing cable row
stackx15x3
Solid lifts the past few weeks.
BW-116kg/255lbs
didnât take time off, just forgot to log workouts
6/6/2016
Squat
275x1
315x1
335x1
365x1
275x3x5
Leg press
3.5pps x15x3
Leg curl
45x20x3
7/6/2016
Deadlift
475x1
405x3x6
Rows
somexsome
curls
somexsome
8/6/2016
OHP
135x8x3
Viking press
90x15x3
Rear delt fly
35x15x3
Curls
somexsome
Pressdowns
somexsome
13/6/2016
Pause Squat
135x5
225x3
315x1
365x1-not bad
315x2x6
Leg curl
45x20x3
Solid 80%er
14/6/2016
Bench press
135x5
225x3
315x1-felt good.
265x5x5
Spoto press
225x8x2
Static hold
405x10secx2
Solid 80%er
15/6/2016
Deadlift
225x3
315x2
405x1-knew right here that pulls werenât going to be a thing today
RDL
315x6-felt awful
Standing cable row
stackx20x3
real -10%er, felt like garbage from the start. right glute-ham tie-in feels as though there has been a slight strain. going to roll the crap out of it and take it a bit easier till next week.
16/6/2016
OHP
135x5
155x3x3
175x1
195x1-not bad was room there.
135x8x3
Seated DB press
55x12x3
Shrug
495x5x5
Curl
35x10x3
17/6/2016
Squat
225x3
315x1
275x3x3
315x3x3
275x5
Yoke walk
270x100ft x4
18/6/2016
Bench press
135x5
225x3
275x1
315x3-getting that old feeling back. starting to feel good again
275x5x3
Static hold
405x10secx2
Spoto press
225x8x3
Incline DB press
55x20x3
DB curl
35x10x3
Solid week overall.
20/6/2016
Squat
135x5
225x3
315x1
365x1
405x1-bit slow but still not bad
315x3
315x5
Leg press
4 pps x12x3
Leg curl
45x20x3
BW-119kg/262lbs
Solid 80%er, things are steadily moving up.
21/6/2016
Bench press
135x5
225x3
275x1
315x1
275x5x3
Static hold
405x12sec x3
Spoto press
225x8x2
BW-119kg/262lbs
Solid 80%er, things looking up.
22/6/2016
Deadlift
225x3
315x1
405x2x4
wasnât feeling so great this day
Pulldown
stack+45x12x3
Seated Row
somex20x3
DB curl
35x10x3
23/6/2016
OHP
95x5
135x3
155x1
185x1
210x1
185x3x3
135x8x3
Seated DB press
55x15x3
Shrug
495x5x5
DB curl
35x10x3
BW-121kg/266lbs
Solid 80%er, going to need to clean up my eating though.
24/6/2016
Paused Squat
335x2x6
Yoke walk
270x100âx3
25/6/2016
Bench press
135x5
225x3
275x1
315x4-getting back there
Spoto press
275x5
225x8
incline DB press
75x10x3
DB curl
35x10x3
27/6/2016
Squat
135x3
225x2
315x1
365x1
425x1-PR+10lbs have been strong enough before to have done more, but this is the first time iâve actually squatted more than 415
335x2x3
Leg press
4ppsx12x3
Leg curl
65x20x3
Solid day.
28/6/2016
bench press
335x1
Spoto press
275x5
225x10x2
incline DB
55x15x3
29/6/2016
Deadlift
225x3
315x2
455x1
Pause DL
405x3x4
Pulldown
somex15x3
Seated Row
somex20x3
DB curl
35x10x3
30/6/2016
OHP
185x1
135x10x3
Seated DB press
55x15x3
Shrug
495x5x5
DB curl
35x10x3
2/7/2016
Bench press
315x1
275x9-nearly ten
Spoto press
275x5x3
Db incline press
75x12x3
DB curl
35x10
45x10
40x10
4/7/2016
Squat
135x3
225x3
315x1
365x1
315x3x8
Leg press
4ppsx12x3