Project: No More Injuries...hopefully

[Birds]

Cool!

You're doing alright mate keep at it and keep upping those weights hey

[r31slpr]

Thanks man, weights should go up once I'm more consistent.

[r31slpr]

20/11/2013

Pullups: 4 Just waiting for the rack to free up

Squat: 1x8 @40

1x8 @60

3x5 @72.5

Dead: 1x7 @80

1x5 @110

1x5 @115 Took chalk with me, didn't need it, gym now has a slightly newer bar with much better knurling.

(I shouldn't need it at this weight anyway)

Row: 1x8 @45

3x5 @55

Dips: 8,6,5 I had my nokia brick in my pocket, so does this count as weighted?

[r31slpr]

22/11/2013

Squat: 1x8 @40

1x8 @60

3x5 @75

Mp: 1x8 @20

3x5 @32.5

1x5 @20

Pullups: 5, 2.5, 2.5 Didn't quite make it to the top on a couple reps

Row: 1x8 @50

3x5 @57.5

[r31slpr]

Bit tired today so felt buggered and form probably wasn't perfect, but still hit all my targets.

Used a little bit of chalk on deads because my hands were sweating, makes a massive difference

24/11/2013

Squat: 1x8 @40

1x8 @60

3x5 @77.5

Dead: 1x5 @80

1x5 @110

1x5 @117.5

1x5 @100

Row: 1x8 @50

3x5 @57.5

Dips: 8, 6, 5

Edited November 24, 2013 by r31slpr

[r31slpr]

27/11/2013

Squat: 1x8 @40

1x5 @70

3x5 @80

Row: 1x8 @50

3x5 @60

Mp: 1x8 @20

3x5 @32.5

1x6 @22.5

Pullups: 6, 3

[r31slpr]

29/11/2013

Squat: 1x8 @40

1x8 @60

3x5 @82.5

Dead: 1x5 @80

1x5 @100

1x3 @120

1x4 @120 Split it up this way because I needed to grab some chalk half way through the first set

1x3 @120

Row: 1x8 @52.5

3x5 @60

Chinups: 6 Just waiting to do dips

Dips: 8,5,5,3

[r31slpr]

01/12/2013

Squat: 1x8 @45

1x6 @65

3x5 @85

Mp: 1x8 @25

3x5 @35

1x6 @25

Row: 1x8 @55

3x5 @62.5

Pullups:4,3,2

[L33SH]

nice progress on squat weight

[r31slpr]

Thanks, will be happy when I get to 100kg (one of my first mini goals).

Hows squatting go for you with the bar resting on your back?

[L33SH]

Thanks, will be happy when I get to 100kg (one of my first mini goals).

Hows squatting go for you with the bar resting on your back?

cool, wont be too far off

yeah squats hurt my injury the most; it's the bar that is stopping me getting more reps out atm... legs could easily keep going

[r31slpr]

Yeh hopefully.

That sucks man sounds like a pretty shitty injury, hope it gets better fast

[L33SH]

Yeh hopefully.

That sucks man sounds like a pretty shitty injury, hope it gets better fast

thank you

[r31slpr]

Had a super shit session today, something went dodgey with my hip when I was warming up for deads. So unloaded the bar and went home.

I would have stayed and done the other exercises but I could barely unload the bar it hurt that bad. Was fine about 5 mins after I got home haha

Anyway physio tomorrow.

04/12/2013

Squat: 1x8 @45

1x8 @65

3x5 @87.5

Dead: 1x5 @90

1x5 @110

[No Crust Racing]

No good mate, hopefully it's nothing major.

[L33SH]

Been there before, you did the right thing!

[r31slpr]

Dan: Nothing major, just ongoing issues, the hip thing was a first though.

Leesh: I wanted to go back to the gym as soon as I got home haha hate leaving half way through, feels like a waste even though I know it was the right thing to do.

Saw the physio today, mostly good news. No squatting for a couple weeks though just lunges and other stuff that I need to do. I don't mind doing lunges anyway they can be pretty brutal haha

He wants me to add in bench press and just go light with higher reps plus some more shoulder specific rehab stuff. He said my shoulder should be just about fine by the time I finish this.

I'll be re structuring my program over the next few days so I can get everything in, my training style will have to change a bit too.

Edited December 5, 2013 by r31slpr

[r31slpr]

Have started doing lunges and bench with a slightly higher volume than everything else as per physios request.

Not sure if I need to talk to someone about my program as I think its fairly balanced even though its a bit bastardised.

I'm just replacing squats with lunges for a few weeks and will be alternating bench and mp.

11/12/2013

Lunges: 1x8 @20

3x8 @30

Bench: 1x8 Bar

3x8 @20

Row: 1x8 @40

3x5 @50

Pullups: 5, 3

[r31slpr]

13/12/2013

Lunge: 1x8 @20

3x8 @32.5

Dead: 1x5 @80

1x5 @100

1x5 @120

1 @140

1 @140 Surprised how easy it was, would have gone for more but my legs were a bit jelly from lunges

Row: 1x8 @40

3x5 @65 Was supposed to be 55 but I put 10kg plates on instead of 5's and didn't realise until I was unloading it haha

Dips: 8,8,3

[r31slpr]

15/12/2013

Felt a bit off today so everything suffered.

Lunges: 3x8 @30

Mp: 3x5 @30

Row: 1x8 @50

3x5 @60

Pullups: 5,2