A log from the other side of the world

Pikey

Aim high mate; I think the weights should be very achievable, if you junk the straps on the deadlift you’ll be surprised how fast your grip improves , if you can hold 230K you can hold 250K, try pausing each lift not for long just a discernable stop on the floor to stop the bounce, you’ll find grip and overall strength will come on a mile.
Not sure of your current BF but whatever it is within reason 8% with a good diet is achievable.
Good luck with the goals; you never know what you can achieve until you fully apply yourself!

Pikey

CMinOZ

Thanks Pikey - I think they are very achievable and you're right, it's just about applying myself.

Got some good news on the shoulder today - it seems that I have pinched my bicep tendon and one of my rotator cuff tendons - with a bit of manipulation and some lighter weight higher rep work for a few weeks I should be right

CMinOZ

With my shoulder still sore and inflamed bicep tendons there was little option for us last night but to hit legs again for the second time in 5 days - so you would expect that our coach would take it easy on us, wouldn't you...

Leg Press

Warm ups 15 x 80, 15 x 160, 15 x 240, 12 x 320, 8 x 360, 4 x 380

Work sets - Rest/Pause Reps 15 then 10 then 5 (20 second rest in between)

Set 1 - 400kg
Set 2 - 420kg
Set 3 - 440 kg

Hamstring curls (Machine) - Reps of 10 increasing by 10llbs each set, beginning at 20llbs and finishing at 130llbs.

Safety Squats

Warms ups - 15 x 65kgs (Bar weighs 25kg), 15 x 85kgs

Work sets

6 x 105
6 x 105
4 x 105

I know the squats aren't heavy but it was a hellish task after the leg presses. I can't wait to squat fresh as I'm expecting a big increase on my PB.

Tall

ha ha ha that would be a no

Given your ability to leg press (As in thats some serious tonnage being shifted on the work sets - 10tonnes + per work set I think?) I expected your hammy curls to be much much higher than that - was that just due to them being fatigued?

Keep up the hard work though mate - you're flying through the numbers!

CMinOZ

I know, hamstrings take longer to recover than quads though so had to take it easy, especially as the last workout used a dumbell between the feet which seems to produce much greater DOMs

CMinOZ

Another trip to the physio and we have got down to the real issue of my shoulder pain - MY T4 vertebrae, WTF? Anyway, lots of manipulation and massage later and I am almost back to normal (shoulder feels stronger).

Saturday was a test anyway...

Rack Deadlifts

Warm up 60kg, 100kg, 140kgs (all 15 reps), 160 x 10, 170 x 8, 180 x 4, 190 x 2

Work sets

200 x 10
220 x 8

Military Press

Warm up 45kg x 20, 65 x 15, 85 x 8, 95 x 6

Shoulder feeling quite good...

Work sets

105 x 10
110 x 8
115 x 4

Hammer Curls (Super Slow)

Warm ups - 12.5kg x 20, 15 x 10

Work sets

15kgs x 60
17.5 x 60
20 x 30

This was more than enough for me on Saturday, the DL's really took it out of me and thankfully the shoulder held out.

One more session then 2 weeks of recovery... Bring it on

Tall

My shoulder popped out during Hammer Curls yesterday lol

Best get to the Osteo I think.

Thats some serious Shoulder Pressing mate - are you planning on taking on Mariusz? The fit show interface ver 2

CMinOZ

The last training session for the year as we are off on holidays on Sunday...

BB Curls -

Warm ups - 20 x 15kg, 15 x 25kg, 10 x 35kg, 10 x 45kg

Work sets - 15 x 55kg; 10 x 65kg

CGRB -

Warm ups - 20 x 40kg, 15 x 60kg, 12 x 80kgs

Work sets - 15 x 105kgs; 10 x 115kgs

Leg Presses -

Warm ups - 20 x 80kg, 15 x 160kg, 15 x 240kg, 10 x 320kg, 8 x 380kg

Work sets - REST PAUSE 15 x 10 x 5 with 15 seconds rest in between...

1st Set - 400kgs
2nd Set - 420kgs
3rd Set - 440kgs (these weights are just plates, not including weight of the machine)

That was it, short and sweet (nice and heavy).

Merry Christmas all, thanks for your advice and support throughout the year.

CMinOZ

CMinOZ

It's amazing what 3 weeks off over Christmas can do for your body, I was back at the gym last night feeling refreshed and over the aches and pains that were getting me down before Christmas. The past 3 weeks had been spent "off diet" but ensuring I got in my protein each day. Needless to say at the moment I feel like a fat b*stard but the break was needed.

I stepped on the scales and for the first time in ages saw 100kgs displayed, needless to say that is gonna change, quickley. Then to add to my embarrassment, I had to adjust my lever belt as it didn't fit.

Obviously I knew that I had porked up a bit so I am more than aware of what needs to be done, so I sorted my head out and we got on with it.

Rack Deadlifts (Welcome back...)

20 x 60kgs warm up
15 x 100kg
15 x 140kg
15 x 180kg
8 x 200kg
5 x 220kg

Military Press

20 x 40kg warm up
30 x 60kg
20 x 80kg
15 x 90kg

Hammer Curls

50 x 15kg (25 per arm)
38 x 20kg
30 x 22.5kg

CGRB (Smith)

30 x 60kg
20 x 80kg
15 x 90kg

This was harder than it looks but it felt great to be back.

As many of you know, my wife is my training partner and a few people have commented that maybe you don't push your self hard enough if you train with your spouse (not here but on other boards). To set this straight, last night my missus completed the same reps and same exercises as me (obviously with less weight) as she does every single week, no complaining just plain hard work. Unfortunately she injured herself last night, completing her last rack deadlift with 120kg - a massive weight for someone weighing in at just 54kg and after 11 months of training. I'm very proud.

Tall

Wow - good going from your missus - shame on the injury though.

Good Mili pressing mate