consistency is key

[knackers]

31-10-2011

Squats
10xbar, 5x60, 1x95, 1x100, 2x1x110, 2x107.5, 3x95
Assistance (more squatting)
30x70kg, 25x70kg, 20x70kg - intense.

Kettlebell front swings
3x20 - 14kg

GHR - a heap of shit reps, was breaking at the hips..., time to go home.

[JP]

how on earth can you continue after a 30 repper i do not know...

[knackers]

how on earth can you continue after a 30 repper i do not know...

yeh it was fun... what an appetite builder though, I ate a bucket load of food when I got home

[knackers]

2-11-2011 (Morning weigh in - 98.3kg)
Bench
10xbar,6x50,1x80,1x85,1x92.5,1x92.5,2x90,3x80
Dumbell bench
5x10 - (27kg) / stoked, will hit the 30's next week
Overhead dumbell press
-45 dgrs , (20kg) 1x10, 1x9
-80 dgrs , " " 1x6, 1x4
Strict overhead press
8xbar,5x30,3x40(was politely informed I have shit technique, so changed it...), 4x40, 5x40 (better)
Tricep Pulldowns
10x#4, 2x10x#5, 6x#6, 1x#7

[knackers]

4-11-2011
Deadlift
5x50,5x80,3x110,1x142.5,x152.5(o/h),1x167.5,1x167.5,3x142.5,2x190,1x210
U.D.Ls with 80kg kb
1x20,1x15,1x11
Barbell rows
4x20-50kg
Hyper extensions
3x20
Pullups - 3,2,2,1

[knackers]

7-11-2011
Squat
10xbar, 5xbar, 5x70, 1x95, 1x100, 1x112.5, 1x115, 1x115, 3x100
Box squats
Low box - 3x90, 3x100, 3x100
High box - 3x3-100
Stifflegged deads (40kg) supersetted with GHR negatives
10 and 2, 20 and 2, 20 and 2, 20 and 2, 20 and 2
Squats
3x20-70kg

[knackers]

8-11-2011 (Morning Weighin - 98kg)
Bench
10xbar,5x70,1x82.5,1x87.5,1x95,2x1-97.5,3x85
Dumbell Shoulder Press 45dgrs
20,10,9,10,10 - 20's
Dumbell Bench
10,7,4 - 30's
Single Arm Kettlebell Rows
24x10,28x10,32x10
Pullups
3,3,1
Tricep Pulldowns
#5 - 10,10
#6 - 10,10,6
Pullups
2,3

[knackers]

11-11-11 (morning weighin - 97.8kg)
Deadlift
10x40, 5x80, 3x120, 1x150, 1x170, 1x190, 5x160, 5x160
U.D.L's
3x20 - 80kg kb
G.H.R
3,2,2
Single arm dumbell rows
1x10-35kg
2x10-37.5kg
Pullups
3,3

Have backed off a bit on the eating over the last week or so. Need to step it up again at the moment I'm just maintaining weight barely.
Deads were easy tonight, u.d.l's nearly floored me, they are a grueling exercise but happy to get the 3x20.

[knackers]

14-11-11 Weighin - 99.2kg

Squat
6xbar,5x60,1x100,1x110,1x120,1x122.5,1x130,1x140,5x102.5,5x102.5
Stiff Legged Deadlift
3x20-70kg
GHR
4,2

Squats were good, wasnt going to go to 140 but got talked into it.
Form was good. Reckon 150 is there! Not tonight though.

During the deads, I got a terrible headache from keeping my head back over the alignment of my spine which I was corrected on with the deadlifts the other week. Bloody killer headache...happened the other night with the U.D.L's aswell...again, from keeping my friggin head ajar.

[knackers]

16-11-2011

Bench
10xbar,3x60,1x80,1x90,1x97.5,1x100,5x85,5x85
Seated Dumbell press - 10,8,6 - 20kg
60 dgrs incline dumbell press - 10,8,5 - 20kg
45 dgrs incline dumbell press - 8,10,6 - 20kg
30 dgrs incline dumbell press - 8 - 20kg

Finished up early tonight due to these stupid friggin headaches I've been getting. 3rd session in a row now.
I originally thought it was from keeping my head ajar as I first got them doing U.D.L's about a week ago and then stiff deads after that in the following session 3 days later.. This time round it hit me during my first set of 5x85 on the bench.
One person mentioned it may be exertion headaches but that doesnt make sense as I've worked harder and havent experience this.
Last session the headaches caused during training lingered for more than 24 hours.
This time I tried massaging my neck alot to ease it and I think it helped but motivation to keep training went quickly as I couldnt go all out without triggering it.
Maybe a pinched nerve in my neck??
Going to make an appointment to get a deep tissue massage maybe, never had one before so its a stab in the dark.

[knackers]

21-11-2011 (morning weighin - 97kg)

Deadlifts
10x50,5x100,2x130,1x157.5,1x177.5,1x195,1x200,5x167.5,5x167.5
U.D.L's
15,15,15 with 80kg kettlebell
Hyper Extensions
20,20,20
Pullups
7,5,4

Had an old maltese guy crack my neck for me on friday. He reckoned it was out by a fair bit.
Tonight I was a little cautious, done the prescribed reps on the deads and during the 5x167.5's I got a slight headache which has stayed with me since but not as acute as the other night.

[knackers]

22-11-2011
Bench - 10xbar,5x60,1x80,1x90,1x100,1x102.5,3x90,3x90
Seated dumbell press - 10,9,6 / 20kg
45dgrs incline dumbell press - 10,10,8 / 20kg
Flat dumbell bench - 3x10 / 23kg
Dips - 2,1,2,1
Triceps extensions - #4-10, #5x10, #6x9, #7x2
Strict O-H press - 10xbar, 10x30, 5 x40, 2x50 (push)
Curls - 3x10

[knackers]

23-11-11
Squat - 10xbar,8x60,3x80,1x105,1x120,1x132.5,1x137.5,3x120,3x120
Front Squat - 5xbar,5x40,5x45,5x50,5x55,3x60,3x60,3x60,5x50
Good Mornings - 5xbar, 10x40,10x40,10x40,10x40,10x40
Hyper Extensions - 3x30

The plan is to stick with front squat, good mornings and hypers as assistance on squat days for a while.

2nd session in a row with no headaches. pumped.

[knackers]

24-11-11
Bench - 10xbar,5x60,5x85,5x85,5x85,5x85,5x85
Closegrip bench - 8x60,8x60,8x60
Seated Dumbell Press - 7,6,4 / 20kg
45 dgrs Dumbell Press - 10,10,8 / 20kg
Flat Dumbell Bench - 6,8,6 / 27kg
Dips - 1xF,3,1,2,3,1,2,3

Happy to nail the 5x5 at 85 on the bench, closegrip bench was very narrow. Dumbell pressing was shit. Dips are not easy for me, the first one I failed was very narrow grip and I went wider after that....
Its good, know thy weaknesses and hit them hard.

[knackers]

26-11-2011
Deadlift - 10x40, 5x90, 2x140, 1x157.5, 1x177.5, 1x200, 1x205, 3x177.5, 3x177.5
U.D.L's - 20, 15, 15, 20 / 80kg kettlebell
G.H.R - 3 Pullups - 5