[mabo]

DB press: 50x5, 60x5, 75x10, 5 -surprisingly hard. I'm a long way off my PR of 100x6
JM Press: 2x95x10
2 arm db ext: 2x35x10
preacher curl: 2x70x10

20 mins on xtrxn

[mabo]

10 mins bike
10 mins inline walking
10 mins cross trainer

- damn it's difficult doing cardio with bad DOMS

Jerk: 95x5, 5, 3, 3, 115x3, 135x3 - gotta start getting some practice in, wrist flexibility is poor, technique is probably horrible.
db clean + push jerk: 95x1, 105x1, 115x1, 120x1, 135x0 - just out of gas by the end, might be able to get it on a good day.

Goal is to get the heaviest dumbbell we have (145) overhead.

[mabo]

PC: 135x5, 155x3, 5x185x2 - not too snappy this morning, very slow getting my elbows through and a bit uncoordinated all round. Jerked a few for fun.
DL: 4-5 sets up to 405x3. Tried pulling sumo and found it a LOT more difficult than I used to. Think glute strength is a big issue.
SQ: 135x8, 185x8, 225x8
seated row: 3x200x8
sit ups: 3x10

[mabo]

Knee had been feeling better and better until the last few days. Will have to have a good look through my log and see what makes it better and what makes it worse. Seems like it was feeling better when I was cycling and walking a lot.

Friday:
Snatch: 95x3, 8x135x2
Jerk: 135x3, 3x185x2 - no pop today
Incline: 135x8, 185x8, 205x5, 225x5, 185x10
bike: 20 mins

Monday:
20 mins bike
20 mins incline walking
bb curl: barx10, 2x95x8 - some wrist discomfort
hammer curl: 35x8, 40x8, 45x8, 50x8
situps: 3x10

[firedrake]

Originally Posted by mabo

Knee had been feeling better and better until the last few days. Will have to have a good look through my log and see what makes it better and what makes it worse. Seems like it was feeling better when I was cycling and walking a lot.

Well, cycling and walking are repetitive activities that (optimally) reinforce the motion the knee should be making, so, ideally, they strengthen the tendons and ligaments holding the knee in the correct position.

Good luck!

'drake

[mabo]

Yes, just in the past any attempts at running have made the knee feel worse. It's still a bit iffy but it seems to be coming good. So...

Did a bit of squatting today.

Squat: 135x8, 225x6, 315x4, 355x1, 405x1, 425x1, 225x20something -belt, no wraps.
Reverse curl: 2x95x8
pulldown: 3x160x10
seated row: 3x200x8

- had a bit of zip today while I was squatting, up to 315 the bar was popping up off my shoulders. Bar was feeling really light on the shoulders.
- been doing a few jerks every time I'm at the gym, still feeling awkward though

[mabo]

Really sore after last session.

10 mins on bike
bench: 135x2 - stopped due to R shoulder pain
db press: 45x5, 75x3 - stopped due to R shoulder pain
press: 95x5, 135x5 - stopped due to R shoulder pain
2 arm db extension: 35x5 - stopped due to L triceps pain
bent laterals: 2x45x10

db farmers walk: 1 lap with 100, 115, 145 - tried another lap with 115 at the end but only made it half way due to grip failure

- oh dear, getting pain with any pressing movement
- grip is horrible. i can run with 145/hand but I can't hold on to it
- 1 lap is probably 100ft or so

[firedrake]

Originally Posted by mabo

Really sore after last session.

10 mins on bike
bench: 135x2 - stopped due to R shoulder pain
db press: 45x5, 75x3 - stopped due to R shoulder pain
press: 95x5, 135x5 - stopped due to R shoulder pain
2 arm db extension: 35x5 - stopped due to L triceps pain
bent laterals: 2x45x10

db farmers walk: 1 lap with 100, 115, 145 - tried another lap with 115 at the end but only made it half way due to grip failure

- oh dear, getting pain with any pressing movement
- grip is horrible. i can run with 145/hand but I can't hold on to it
- 1 lap is probably 100ft or so

What's going on with the shoulder? I sympathize, though. It's annoying when the muscles what to do one thing and the joints give you trouble with it.

I'm curious -- it the left hand the one that fails the grip?

'drake

[mabo]

Not sure exactly. I had problems with it around 6 years ago when I subluxated the ac joint, had it scoped and it's been fine the last few years. I know a few physios so I should be able to get it looked at soon enough.

Yeah, it's usually the left hand that fails. My grip feels about as weak as it's ever been at the moment, might be time to start training it again.

Thanks for the interest.

xtrainer - 30 mins
ham curls - 70x10, 80x10, 90x10
calf raise - 220x10, 350x10, 375x10, 220x20
pushdowns - 150x10, 220x7, 150x10
alt db curls - 45x10, 14

[mindstar]

hey bro, i'm a bbr, but my gf powerlifts and I have a pretty big RD (500 for 6-8 albeit with straps, which would make my e-stats what...700? lol)...so thought I'd chime in.

If you're just going for a big pull I would definitely throw in some front squats (maybe alternate them with back squats every other wo).

I would also work triples for now rather than so many sets of singles. Singles have their place, but work up to them and remember to cycle your training. For PL that is huge...

I always warmed up for RDs with light goodmornings, but I see no need to go heavy with both. I prefer RDs because of the simmilarity to real deads and the ancillary muscles worked.

And I know you know this already, but in all seriousness, diet is key. Feed the muscles properly and stay hydrated and you'll lose the fatigue and have better results. In my opinion, trying to drop weight while trying to break a plateau is counter-productive. I mean you don't have to go on the dave tait chocolate bar diet, but calorie restriction is going to hamper strength gains.

[firedrake]

Originally Posted by mabo

Not sure exactly. I had problems with it around 6 years ago when I subluxated the ac joint, had it scoped and it's been fine the last few years. I know a few physios so I should be able to get it looked at soon enough.

Yeah, it's usually the left hand that fails. My grip feels about as weak as it's ever been at the moment, might be time to start training it again.

Thanks for the interest.

xtrainer - 30 mins
ham curls - 70x10, 80x10, 90x10
calf raise - 220x10, 350x10, 375x10, 220x20
pushdowns - 150x10, 220x7, 150x10
alt db curls - 45x10, 14

I would check into ART (Active Release Therapy) if I were you -- I suspect from the symptoms that you have something interfering with the contraction of that hand that goes all the way up to the shoulder.

Nice leg work, btw. I'll love getting my calves up there.

'drake

[mabo]

Originally Posted by mindstar

hey bro, i'm a bbr, but my gf powerlifts and I have a pretty big RD (500 for 6-8 albeit with straps, which would make my e-stats what...700? lol)...so thought I'd chime in.

If you're just going for a big pull I would definitely throw in some front squats (maybe alternate them with back squats every other wo).

I would also work triples for now rather than so many sets of singles. Singles have their place, but work up to them and remember to cycle your training. For PL that is huge...

I always warmed up for RDs with light goodmornings, but I see no need to go heavy with both. I prefer RDs because of the simmilarity to real deads and the ancillary muscles worked.

And I know you know this already, but in all seriousness, diet is key. Feed the muscles properly and stay hydrated and you'll lose the fatigue and have better results. In my opinion, trying to drop weight while trying to break a plateau is counter-productive. I mean you don't have to go on the dave tait chocolate bar diet, but calorie restriction is going to hamper strength gains.

Too true. Yes, I do know all of this, but implementing it is proving difficult. Singles are the lazy man's way out and I have nothing pushing me at the moment. I drift in and out of motivation.

Struggling a bit coming back to training after a long layoff, especially because I was used to training with an experienced powerlifter. I'm forced to train mornings at the moment, too, which I hate. Lots of excuses, I know, but it's doing my head in a little.

To be honest I have a bit of a fear of front squats. I tore the lateral meniscus in my right knee doing front squats about 2 years ago. Came out of nowhere, no warning, 225 on the bar and I was doing sets of 5 when it just ripped.

I'm carrying heaps of fat, no reason why I can't drop some weight at the same time. The weight has stopped coming off anyway due to my terrible eating habits. Weekdays I'm out of the house 8am-12am so when I get home all I want to do is sleep, not cook.

[mabo]

DL: 135x5, 225x5, 315x5, 355x5, 375x5, 405x2 - 3rd rep with 405 stalled 6" off the ground. Weak in the bottom position, ass is shooting straight up.
Shrug: 225x15, 15, 315x12
leg curls: 3x70x10
hammer strength high row: 70x10, 90x10, 115x10
alternate db curls - 50x8, 45x8

- need stronger hamstrings. Will start GHRs when the bench is fixed

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