Welshies Being Consistent - Part 2

RS86 said:
Getting there again thanks. Injury free and starting to build it back up. Changed things up a bit and decided I'd give BB a try but 4 weeks down the line got the strength bug back lol, so now i'm aiming for next years GPC Scottish qualifiers :)
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Good choice mate. You got a log up?
 
Wednesday week 3 day 2

Bench
40x8
70x6
85x5
95x5
105x4
115x4+(5)
110x5 pause on last
105x5 pause on last

Cgbp

100x5+(6)
90x8+(9)

DB bench

30x10/10/10/11

Dips
Bw x6
+15x9+(11)
+5x13

Front raises 60 secs rest

15kg bumper Plate x12/12/12

So a fairly decent session that. Elbows playing up so put elbow cuffs on aroubd forearms.

Top set of bench felt good but spotter had fingers on bar annoyingly, same guy is always over cautious but hey ho.

110 after felt good and a pause on last rep and same with the 105.

Cgbp felt ok but hips cramped badly during it.

Db bench hit the targets and extra rep on last, amazing how quick things just stop

Dips felt pretty strong also.

Raises I opted for a 15kg bumper Plate just because I felt hands can be in a better position than a Db or BB

@Dig
 
Thursday week 3 day 3

BOR
50x10
75x8
100x6
120x6
135x6+(7)
120x6+7
110x7
60x23 but forgot so done after chins

Chins
Bwx6
+10x3
+15x8
+10x8

Plate loaded pull down

90x6
115x8+(9)
100x14/ 8

Seated cable row v bar

70x8
60x 13
50x 15
Drop set
40x12

Face pulls
P30x15/15/15

So no deads tonight. Didn't get into the gym till about 7 as popped out first. Rows felt heavy and top sets a bit sloppy but hit targets with extra rep. Forgot to do the 60kg at end so did it straight after the chins.

Elbows a bit sore, maybe not helped due to the cold.

Find it hard to get into with no deads but hit it fairly hard. Am weight at 205.25lb

@Dig

Mood still up and down, being kept waiting is the shit part. Maybe I should just take ownership of it and sort it once and for all. Anyway, little Christmas present to myself tonight

1480023261837.jpg

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Friday week 3 day 4

Incline BB bench

40x8
60x6
70x8
70x8
70x8

Plate loaded chest press
20x6
40x4
60x6 not making it to 12
50x12
40x12

Dips

3x10

Seated side raises

7.5x18/12/10

Db preacher curl 3-4 negative

12.5x13
10x16/13

Not what in used to but not a bad session. Incline barbel bench felt strange so didn't push it too much

The Seated chest press felt really good on the chest once I adjust weight and seat height. Plate loaded and kind of arced upwards as you oress

Everything else felt good

@Dig
 
Just back from a day in London at a BPU comp. Fairly knackered but managed to keep fairly well hydrated and fed even if it was mostly crap food. Just finished day with a nandos before a shower and some TV in bed ready for squats tomorrow night.

Lad from the gym went 305/170/285
 
Monday week 4 day 1

Squats

60x6
80x5
100x5
120x4
140x3
160x2

Wraps
10x3
185x2
197.5x6
190x6
180x6

2 count paused squats in wraps

165x2
165x2
165x2

GHR
Bwx6
+10x5
+20x5
+25x5/5/5

Leg press

200x5
300x4
350x3
395x15+(16)
360x18
280x23

Standing Calf
65x12+(14)
50x15
40x12
30x 9

So spent the weekend at BPU comp, one of guys from gym competed so helped him out.

Evening weight up a touch but ate a bit of crap at comp so nothing in worried about.

Squats felt really good tonight. Warm ups felt really quick to the point the bar bounced up off traps a couple of times which threw me a little. All reps on top sets done, 197.5x6 the last rep slowed but no issues.

Paused sqiats felt better this week although maybe need to be a tad quicker out of the hole so will wait to see what the boss says

GHR were fucking hard with the 25 as the weight is so big to wraps arms around in a comfortable position. Got them done

Leg press hit targets plus a few more

In gym tomorrow to help one of the guys squat who couldn't make it tonight, helps me keep busy

@Dig
 
Good session there fella, especially the weighted GHRs.
I'm sure I've seen them being done against bands before in a vid somewhere?
 
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