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    (Original post by AreebWithaHat)
    Did you not rest long enough for your last set? If you got 4 and 5 you should be able to hit 3 reps on the third set.
    Not necessarily, no. I think my shoulders were just ****ed.
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    Meh session tonight.

    Squats:

    85 x 5
    100 x 5
    115 x 5
    130 x 5
    147.5 x 5

    Not too hard actually, was surprised.

    Paused bench:

    85 x 4

    Pretty poor.

    Power cleans:

    80 x 3
    90 x 3
    100 x 3

    Didn't feel right. Just one of those nights (apart from squats). Still took me ****ing ages too.

    Then home.
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    Okay session tonight.

    Squats:

    up to 160 x 1

    Used the belt. Didn't feel too hard but form quite poor so stopped there.

    Press:

    60 x 6/6/6/6

    Not too bad at all.

    Barbell rows:

    80 x 6/6/6

    Easy enough.

    Chins:

    bodyweight x 6/6/5

    Then home.
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    ****ty session tonight. Shoulder has been really ****ing sore since Thursday, at the bit at the top of the bicep.

    Pause squats:

    up to 140 x 1

    Quite hard.

    Press:

    40 x 5 but stopped there because of shoulder issues.

    Then went home.
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    (Original post by Smack)
    ****ty session tonight. Shoulder has been really ****ing sore since Thursday, at the bit at the top of the bicep.

    Pause squats:

    up to 140 x 1

    Quite hard.

    Press:

    40 x 5 but stopped there because of shoulder issues.

    Then went home.
    Nice Pausie.

    Shame about the shoulder. Get better soon. ..

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    Just a quick session tonight. Gym is going through a refurbishment so there is very little equipment available so I wasn't sure how busy it'd be (or even what equipment was available). I'm also now convinced that my right shoulder problem is actually a biceps problem, too. I think I felt it so much on the overhead press last time because the biceps are heavily involved in it, and hence blamed my shoulder.

    Barbell rows:

    82.5 x 6/6/6/6

    Routine.

    Press:

    50 x 8/8

    Right biceps not feeling good, but managed this (just), which is a large improvement over last time. But still sore though, and feeling very weak, and also less stable without my weightlifting shoes (I was lifting in trainers tonight).

    Lat raises:

    3 x 10

    Then some stretching and home.
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    Not a terrible session tonight. Shoulder/bicep didn't bother me much, so that's encouraging.

    Squats:

    140 x 5/5/5

    Hard.

    Dumbbell bench press:

    30s x 10/8/6

    Dropped off a lot. Hard.

    Incline dumbbell rows:

    10s x 10/10/10

    Easy enough.

    Then home.
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    Good session tonight.

    Squats:

    150 x 6

    Did these low bar, but with a thumbs under grip a la high bar. Hopefully I can squat fine this way, but time will tell. The actual squatting itself wasn't too difficult but still challenging.

    Press:

    60 x 7/7/5

    Okay, but feeling weak on the last set.

    Barbell rows:

    85 x 6/6/6/6

    These felt pretty good too.

    Some quick stretching and then home.
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    Decent enough session tonight.

    Squats:

    150 x 5/5/5

    Same as last time. Quite hard.

    Dumbbell bench press:

    30s x 8/7/6

    Not great, but I finally realised something: My pecs are weak. When I use the dumbbells and keep my elbows close to my body so that it's almost like a close grip, I can get more reps and it's a little easier. When I flair my elbows like a bodybuilder, putting a lot more emphasis on the pecs, it's harder and I'm weaker. Therefore I'm going to do a lot more benching like this.

    Skull crushers:

    bar + 20 x 10/10/10/10/10

    Then home.

    Going to do deadlifts and back work either tomorrow or Tuesday.
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    Not a brilliant session tonight. Still had DOMS.

    Deadlifts:

    180 x 5

    Quite hard. I think the main problem, apart from me barely deadlifting this year, is that I really struggle to get tight before I lift. It's like everything on my body is loose and actually trying to get the bar off of the ground would be really difficult.

    Chins:

    bodyweight x 5

    Very difficult, my arms were ****ed.

    Face-pulls:

    5 x 10

    Easy enough.

    Tried to do the ab-roller but I can't. Weak abs and my shoulders and arms were ****ed as well which made it even more difficult.

    Some stretching and then home.
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    Review of 2013's Training

    The last day of the year already, so time for this year's training review.

    This year hasn't been a brilliant year training wise because it has been so inconsistent. But I have managed to hit some PRs, both 1RMs as well as for reps, so relative to the amount I have trained I suppose it hasn't been that bad. Examples are finally getting 100 overhead and a new squat PR.

    However, the bench and deadlift has been **** this year - have hardly done either!

    Other than that not much to say really.
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    Somewhat poor session tonight. Had a sore head and some problems with my hip too.

    Squats:

    150 x 1

    Back and hips really weren't liking this, so stopped.

    Press:

    65 x 5/5/5

    Not too difficult.

    Barbell rows:

    87.5 x 6/6/6/6

    Hard.

    Hammer curls:

    14s 3 x 10 each side

    Then some mobility, stretching and home.
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    Poor session tonight. Tried to squat (high bar), but hip wasn't liking it at all, with just the bar even.

    Dumbbell bench press:

    30s x 8/8/8

    Not too hard, felt good actually, only thing I'm happy about tonight.

    Pull ups:

    bodyweight x 3/3

    Don't know what the **** happened here but just couldn't do any more.

    Skull crushers:

    bar + 25 x 10/10/10

    Okay.

    Then some band face pulls to finish, then home.
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    Nice db benching.

    What's the plan with the squats and hip? Some rehab work?

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    (Original post by Smack)
    Poor session tonight.
    Hey Smack, how did you balance your meals when you had lectures? It's what I'm finding most difficult to do.. when I'm home it's fine, but during the day when I've got consecutive lectures my diet is ****ed up
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    (Original post by a10)
    Hey Smack, how did you balance your meals when you had lectures? It's what I'm finding most difficult to do.. when I'm home it's fine, but during the day when I've got consecutive lectures my diet is ****ed up
    I didn't really, I just eat as much as I could whenever I could and drank a lot of full fat milk on top of that for a while.
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    (Original post by Smack)
    I didn't really, I just eat as much as I could whenever I could and drank a lot of full fat milk on top of that for a while.
    im thinking of just getting lots of fish, chicken breast, pasta, potatoes, veg. Then during the day sandwiches plus fruit and oats in the morning :/

    Lol at the milk, did that ever give you bad stomachs sometimes :lol:
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    (Original post by a10)
    Lol at the milk, did that ever give you bad stomachs sometimes :lol:
    No, I managed fine.
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    Okay session tonight. Nothing went disastrously wrong. Hip still a bit ****ed, but overall the session wasn't as bad as it could have been given that I haven't managed to train for a week.

    Press:

    70 x 3/3/2/2/2

    Okay. First set was the hardest, even though I got all three reps.

    Barbell rows:

    80 x 8/8/8

    Okay.

    Seated dumbbell press:

    22s x 10/10/10

    Not too hard apart from the last reps of the last set. Right biceps feeling a little sore throughout, though, which is a bit worrying.

    Did some band face pulls to finish then some stretching and then home.
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    Not a great session tonight. Hip still sore.

    Dumbbell bench press:

    32s x 6/6/6/4

    Meh.

    Chins:

    bodyweight x 6/4/4

    Used a wider grip. Meh.

    Skull crushers:

    bar + 30 x 8/8/5

    Meh.

    Hammer curls:

    14s 3 x 10 each side.

    Some stretching and then home.
 
 
 
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