My Log

[nickp8]

Those are some strong GM's

[J L S]

ME UPPER

Close Grip Incline - thumbs from smooth
bar x 20
135 x 5 x 2
175 x 5
200 x 5
225 x 5
235 x 5
240 x 5
245 x 5

Strict Military Presses
95 x 15
135 x 12
145 x 10
155 x 8

Tricep extentions
3 sets of 15 - more weight than last week

Chest supported barbell row
5 sets of 5 @ 205

Shrugs
5 sets of 20

first rep is like a speed rep on the incline, 3rd slows, by the 5th its actually horrible. next week will be interesting to see how much more weight I can add with 3's. Im guessing it will be substantial haha, feels good to have some overhead work back in there too, see if i can add a bit of mass

[HJP]

Sound like me bro. Higher rep sets the first couple are easy then gets tough quickly haha.

Nice work man and good accessory work in there too, good volume

[Coke]

Props on the generous pressing sets alone.

[J L S]

Sound like me bro. Higher rep sets the first couple are easy then gets tough quickly haha.

Nice work man and good accessory work in there too, good volume

haha i know that feeling all too well! 5's/3's/doubles and singles are where its at on main movements, although it is nice to get a good ass kicking from swithcing it up every now and then!

Props on the generous pressing sets alone.

thanks coke, they were harder than expected but got it done and got the work in for more later down the road!

[J L S]

Saftey squat bar squats - against chain
bar x lots /different stances
add 55lbs chain
bar x 5
135 x 5
225 x 3
----
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Stiff leg sumo pulls
135 x 15
135 x 15
135 x 15

Leg Presses
5 and a half pies a side - 3 sets of 20

Lat Pulldowns
3 sets of 12

banded leg raises
3 sets of 12

good work in today, really felt my thoracic area take a pounding. We were saying during accessory work it takes more mental and physical effort trying to stay tight and keep every rep the same on these days than it does when we work up or use more weight. Its so easy to get lazy!! They almost serve as a de-load week (as we work up on week 2 in doubles after and singles on week 3) but at the same time re inforces the good habits and creates some good muscle building volume.

Getting strong on the leg raises now and 12 reps is a breeze although my right hip is getting ridiculously tight. May have to start some soft tissue work/stretching area's, cant feel it at all deadlifting sumo or at all or during leg presses though so its strange.

[Coke]

Session is on point Jay.

[J L S]

Thursday - R.E Bench

Close grip pauses (thumbs from smooth)
bar x 15/close/wide/medium
135 x 5 close/medium/wide
135 x 5
175 x 5
----
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Pushdowns + mini bands
4 sets of 20 (slow eccentric)

Kroc rows
95's x 20
95's x 20

Side/Front/Rear Raises
3 sets of 20 of each @ girly little dumbells

Curls for the girls
3 sets of 12

Benches were nice and fast. Weight will be moved up another 10lbs next week. Making a concsious effort of getting my weight up for this 6-7 weeks. weighed in today at 238. heaviest I believe I have been since I did my little carb backload cut/body recomp. If i can get back upto 245lb-ish and in the much better condition im in now I will be really happy. MILK

[nickp8]

Nice work in here.

[HJP]

Good stuff bro, remind me what RE means?

[J L S]

Nice work in here.

thanks nick

Good stuff bro, remind me what RE means?

thanks HJP. Repetition effort, i prefer reps to speed work for bench building!

[muscle_g]

Nice rep work!!

[J L S]

Nice rep work!!

thanks muscle g!

[J L S]

2.5'' Deficit Deadlift - against orange band
135 x 5 x 3
225 x 5
275 x 3
315 x 3
340 x 3
365 x 3
385 x 3
405 x 3

Pause deads
3 sets of 5 @ 315

Good mornings
135 x 15
135 x 15
135 x 15

Lat Pulldowns
3 sets of 12

Decline abs
2 sets of 25

had to swap front squats out this week in an attempt to fix my right hip, i did a few reps with the bar and thought hmm.. maybe it is time to back off it. So only thing I thought that could be worse and more related to core/posterior chain work is GM's. Hams feel like blocks already. I would guess the band may have added anything from 85lbs-100lbs at the top, it was quite aggressive! (especially on the grip too!)

[GazzyG]

Strong-ass deficits, Jay! Huge volume on the GMs too! Posterior chain must be sore as, lol

[Coke]

Killer stuff overall man.

[HJP]

Ah that makes sense with that RE then! Strong deficits! Orange band pretty thick?

[nickp8]

Nice pulling

[J L S]

Strong-ass deficits, Jay! Huge volume on the GMs too! Posterior chain must be sore as, lol

thanks gaz, they kicked the absolute shit out of me haha!

Killer stuff overall man.

thanks coke! killer it definitely was the day after

Ah that makes sense with that RE then! Strong deficits! Orange band pretty thick?

thanks HJP, yeah, its quite short too, pretty agressive, we anchored it under a big ass 110lb plate and looped around the bar either side of hand space. horrible exercise for sure

Nice pulling

thanks nick


Little update: Ive been Ill all weekend, i guess i had some little illness i was carrying and the CNS having the crap kicked out of it by those deadlifts probably tipped me overboard. Standing outside for 13 hours the day after too probably didnt help, got home saturday night about 8pm and couldnt move. Just been sleeping, feel a tad better today but head still isnt right, i dread to think what the scales are going to read when i return to the gym! catabolic! I hope to return thursday so i can get a bench and squat/DL session so i havent had a complete hault in momentum.

I was tempted to try and train sunday with the others but i probably would of killed myself benching! and today i would of just been weak and probably would of slowed me recovering which i also need to do for work so i went with my better judegment for ONCE! maybe i am learning afterall!

[J L S]

heres all round badass jay nera... some damn impressive lifting

[Brian C]

Hope your feeling better Jay. Lifting has been looking great lately.

[HJP]

Hope you get well quick mate.

[Coke]

Looking to see you bounce back dude, let's do this.

[macdaknife]

not been around much recently so haven't managed to catch up with your log for a while Jay... great work recently (as usual buddy).
rest up fella, let your CNS recover and hit it hard again!
when's your next comp?

[J L S]

Hope your feeling better Jay. Lifting has been looking great lately.

thanks B, finally back upto where i should be

Hope you get well quick mate.

thanks buddy!

Looking to see you bounce back dude, let's do this.

thanks coke, i should be back and badder than ever ha!

not been around much recently so haven't managed to catch up with your log for a while Jay... great work recently (as usual buddy).
rest up fella, let your CNS recover and hit it hard again!
when's your next comp?

thanks mac, im all good now, next comp is in mid october!