Spliced and diced - perhaps one day, a little shredded!

Welcome to my blog :biggrin:

This is quite possible the most convoluted blog on TSR. It started off nearly a year ago with me being a gym bro, doing one body part a day and making precisely nought progress. This changed in the spring with me deciding to run a marathon with two flatmates. So I spent the spring and summer running and running some more! When it came to the marathon in September, heat and drinking Lucosade sport almost killed me; but I got there, with an awesome sprint finish. Time was 3 hours 59mins 30 seconds. I planned to run it in under 4 hours so I got there just :biggrin:

I might have been able to run it faster if it was cooler and I just drank water and ate jelly babies like I did in training :tongue:

Anyway, returned to lifting and some cycling after a few days of not being able to walk. Was a bit of a gym bro again, not much in the way of routine. Realising that I was wasting my time, I'm now doing a bastardised SS, with pullups/chins and Tbars/pendlay/cable rows/ inverted rows instead of power cleans. I progressed was going well, however a prior back injury flared badly which led to me stopping squatting and deadlifting

I then tore my meniscus and I had surgery for that 8 months later, which meant lower body work. I stopped lifting for a while as an attempt to heal it. I also started swimming.

My knee still isn't sorted but I'm back in the gym having had another 2 months off training post knee operation. Hopefully 2015 will be the year I can train properly!

Any questions, feel free to quote or PM

Never forget - "Push yourself, push yourself until you can think there is no more you can do, then take another step and another. One foot infront of the other; there is always more in your tank, you just have to believe.
Reach your potential - you can conquer any challenge, great or small. You know it. I know it. Now do it."

AC

Current PBs as of 05/3/14

Squat 1rm 125kg
3 x 3 120kg

Deadlift 155kg 1 x 5

Pause Bench 107.5kg

Pendlay rows 87.5kg x 3

Lifting bro style from first session

Spoiler

(edited 10 years ago)

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Reply 1180

Angry cucumber

Original post

by Motorbiker

Sounds like a good plan. What days are you going to set the up on?

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Mon-wed and then Friday

Going to split it upper, lower :smile:

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Reply 1181

Motorbiker

Original post

by Angry cucumber

Mon-wed and then Friday

Going to split it upper, lower :smile:

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So three days in a row then Friday?
Alternative upper lower?

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Reply 1182

Angry cucumber

Original post

by Motorbiker

So three days in a row then Friday?
Alternative upper lower?

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Yep and yep :smile:

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Reply 1183

Angry cucumber

At friends house, got a home gym of sorts; decided to do OHP assistance

C+P
40kg 2 x 10
36kg 3 x 10

Forgot about assistance being 40% lol. Ah well, lower work tomorrow

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Reply 1184

Angry cucumber

Deadlifts 5+
40kg 1 x 8
70kg 1 x 5
90kg 1 x 5
110kg 1 x 5
120kg 1 x 3
130kg 1 x 7

3 hours sleep made this unreal hard

SLDL
70kg 1 x 3
CBA

Leg press 3rd hole
130kg 5 x 10
Pump

Rear delt fly's
7.5kg DBs 1 x 12

Ab roller
+5kg 2 x 8

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Reply 1185

danadd9

3 hours sounds like death, no thank you sir

Reply 1186

Angry cucumber

Original post

by danadd9

3 hours sounds like death, no thank you sir

Aye, trained at 8pm, tiredness levels unreal by then :tongue:

Unsure how I'm still awake tbh

Reply 1187

Angry cucumber

Today went awesome

Bench paused
20kg 1 x 5
40kg 1 x5
60kg 1 x 5
70kg 1 x 5
90kg 1 x 2 Awks. Miss counted lol
5+
82.5kg 1 x 8
put 82 not 85. My fault not checking. Tbh probably wise to do that weight

Pendlay row
70kg 1 x 5
80kg 2 x 5
1 x 3

OHP
30kg 5 x 10

Campbell rows
25kg DBs 1 x 12

One armed lat pulldown
80lbs 1 x 6
70lbs 1 x 8
60lbs 1 x 14

Hammer curls
15kg DBs 1 x 10

Hangs
2 x 30secs

And we go again tomorrow

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(edited 10 years ago)

Reply 1188

Squirb

Nice benching still. We're very close to each other. Is your ohp DB? Or is it barbell for assistance?

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Reply 1189

Angry cucumber

Original post

by Squirb

Nice benching still. We're very close to each other. Is your ohp DB? Or is it barbell for assistance?

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Thanks man :smile:

Barbell for 531 assistance

Very light :tongue:

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Reply 1190

illusionz

For the first time I can recall, my bench is slide to yours!

Reply 1191

Angry cucumber

Original post

by illusionz

For the first time I can recall, my bench is slide to yours!

I've benched a handful of times since I restarted

Have no fear, I'll be benching more in a week :tongue:

Then revision and I'll stall during that probably :colonhash:

Reply 1192

illusionz

Original post

by Angry cucumber

I've benched a handful of times since I restarted

Have no fear, I'll be benching more in a week :tongue:

Then revision and I'll stall during that probably :colonhash:

Lol at slide. Phone autocorrect. Close.

Sshhh. I have actually made decent progress. 90kg for 5 can't be far away.

Reply 1193

Angry cucumber

Original post

by illusionz

Lol at slide. Phone autocorrect. Close.

Sshhh. I have actually made decent progress. 90kg for 5 can't be far away.

You doing paused or TnG?

Reply 1194

illusionz

Original post

by Angry cucumber

You doing paused or TnG?

TnG without bouncing.

Reply 1195

In One Ear

^ I dont actually like pausing on bench- feel I lose tightness and tension off the chest and it transfers all to my front delts. I don't bounce either though :biggrin:

. Maybe like a 0.25 sec pause but nothing more for me...

Reply 1196

Angry cucumber

Original post

by In One Ear

^ I dont actually like pausing on bench- feel I lose tightness and tension off the chest and it transfers all to my front delts. I don't bounce either though :biggrin:

. Maybe like a 0.25 sec pause but nothing more for me...

You're doing it wrong :wink:

All kinds of chest feels

Reply 1197

BKS

Original post

by In One Ear

^ I dont actually like pausing on bench- feel I lose tightness and tension off the chest and it transfers all to my front delts. I don't bounce either though :biggrin:

. Maybe like a 0.25 sec pause but nothing more for me...

You'll almost def be loosing tightness on t&g too but it's the pausing makes it really obvious. If you learn to pause it'll help your t&g by teaching you to really, properly get tight.

Reply 1198

Angry cucumber

3rd day training in a row

1hour Frisbee

Trap bar deadlift
70kg 1 x 5
90kg 1 x 5
120kg 1 x 3
130 1 x 1
5+
135kg 1 x 5 with straps
Very very hard, the grind

Snatch grip dead lift
75kg 5 x 10

Hanging leg raises
2 x 10

Cable woodchoppers
Level 4.5 1 x 10
Level 5 1 x 10 PB?

Some misc arms

Gonna have to do a different assistance I think, snatch grip deads were so hard on my hamstrings, no quad at all! Will try something else

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