Welshies Being Consistent - Part 2

Monday week 6 day 1

Squats

69x6
80x5
100x4
120x3
140x3
165x2
175x1

Wraps
180x3
195x2
210x4

Pause squats in wraps

185x2rx3s

Leg press
200x5
250x4
350x3
410x10+(12)
410x8

GHR
Bwx8
+20x6
+30x5/6

Leg ext no hands (rest paused)

45x15/10/7

Went into today off the back of a cold all weekend which is still lingering. Top set had the option of 207.5 or 210 for 4 reps. Depending on how warm ups felt. Well I nearly Sacked the top set off as 1o5 felt shit but watched back and looked good. Sucked it up, put my earphones in and listened to dave tate for some inspiration. 210x4 first few felt good but 4th was and grind with spotters hand touching chest and little. I'll take it to though and given that I'm to 92.5kg.

Did leg press next instead of GHR as was helping on of the guys with his squats.

These felt pretty good as did GHR. Main issue with the added weight is holding it

Leg ext with no hands felt much better this week keeping myself in the seat.

In other news, decided to move in the new year, going to cost me a bit more but more to do in the area and still close enough to work etc

@Dig
 
This is how things currently look. I think I'd have to get down to the 80s to be truly lean [emoji23]

1481583335299.jpg
 
W3dnesday week 5 day 2

Bench

40x8
60x5
75x5
90x3
100x7
100x7
100x7+(8)

Db bench with twist

32.5x9+(15)
30x9+(12)
27.5x9+(12)

Cgbp

60x8
80x10/11

Seated press Plate loaded 3-4

35x15
30x12

OK so a decent enough session. Bit of jip from elbows on bench so compression cuffs aroubd bicep seems to be best option during it. Sets felt good, extra rep on last set.

DBs felt really good and no pain at all as with the rest of exercises.

The Seated chest press with the 3-4 second negatives were a killer towards the end

@Dig
 
Thursday week 5 day 3

Deadlifts

60x5
90x5
120x3
150x2
180x1
195x1
210x4
200x4
190x4

Db row

35x8
50x6
60x19/15


Cable row v bar

95x8+(10)
75x12+(14)
65x12+(15)

Pull throughs

P25x12
P25x11 could have prob gone higher weight

LAT pull down

P55x16
P55x13
p55x10

Yesterday was a long old day. Helped my year class with the year 7 disco they had organised and couldn't train today as off to Dublin so had no choice but for as late session. Was about 7pm by the time i started. Dig essentially told me to man up when I text him, so I did

Warm ups felt ok considering. 195x1 felt hideous but looked ok. 210x4 again felt hideous but looked ok, guess it shows how much of this is a mental game. Tried to move everything as quick and smooth and possible.

Db rows was with straps, these felt good. Not strict on top sets.

No issues elsewhere. Pull throughs probably could have gone heavier but just focused on really squeezing everything

LAT pull downs were good to finish. Nice and controlled up and down.

No issues in elbows at all either

@Dig
 
Monday week 6 day 1

Squats

60x5
90x5
120x3
140x3
160x2
180x1
Wraps
180x3
195x2
210x3
220x1

Pause squats belt and wraps

190x2
190x2
190x2

Seated leg curl
Worked up to
P80x8
P70x13
P60x12 and 4 partial

leg press
200x5
250x5
300x5
380x10/11

Leg ext
P80x15+(16)

Been a busy last couple of weeks. Went to Dublin on the weekend to visit a girl I used to work with. Great weekend but it turns out red wine clouds judgement and gives you and cracking head the next day.

Anyway, squats felt ok warning up. Feeling a bit tired as I got to 210x3 but they moved fairly well. 220x1 after didn't feel great but again, moved ok.

Pause squats as hard as ever. Not much else to report, legs were fucked after and took me till 1am to get to sleep.

Last day in work yesterday so headed out for as few beers last night, don't feel all that bad today actually.

@Dig
 
Wednesday week 6 day 2

Bench
40x8
60x5
75x5
85x5
95x3
105x6/6/7

Db bench twist at bottom

35x12+(13)
35x9
35x7.5

Cgbp

60x6
82.5x11+(11)
75x11

side raises

12.5x10
15x10/10/12

Db preacher curls
12x 16/10/7

Probably not my wisest decision to train whilst mildly hungover. Warmed up well and elbows felt ok, not pain free but better than they have been. First set of 105 felt shit. Set 2 and 3 m7ch better.

DBS felt really good but by the time i hot to Cgbp I felt pretty fucked, hit target but nothing extra.

@Dig
 
Thursday week 6 day 3

Deadlifts

60x5
90x4
120x3
150x2
180x1
200x1
217.5x2
205x2

Chins

Bwx6
+10x4
+20x3
+25x4+(4)
+10x10+(11)

Plate loaded pull down

117.5x9+(11)
Rest paused
90x14/8/5


Pull throughs
30x10rx3s

Face pulls

P20x15rx3s

So a late night last night followed by a late morning, always the way during the holidays. Still got a bit of a cold lingering and was a tad sore but sucked it up and got on with it. Dig wanted me to feel like top set there was another rep in the tank and that's how I felt from it so happy with that.

Chins were hard tonight, just couldn't get comfortable on them for what ever reason.

Plate loaded pull down felt good.

Pull throughs I think we're a touch heavy on the p30 setting, not sure if it's to do with how it's set up or what but just felt awkward.

Face pulls and so easy stretching to finish. Driving back to Wales in the morning so sessions next week will be at whatever gym I decide to go and check out

@Dig
 
Last weigh in of the year, 202.5lbs. That's about 19lbs since the summer. Still no where near lean but I really don't have the desire for abs what so ever. Keeping a comfortable weight around the 90-93 mark for me will be much more enjoyable.
 
Saturday week 6 day 4

Incline bench - slightly higher Incline than normal

Barx some
40x8
55x6
65x5
75x4
85x5
85x5
85x5

Low Incline db bench
20x6
27.5x6
35x13
30x13

Hammer strength iso lateral Incline
Worked up to
32.5 each side x12
27.5x11

Hammer strength seated bicep as couldn't find the preacher bench

40x8
3-4 negative
30x12
25x12

Push down
P21x20/15
P17x15

Was going to swerve today's as was in bed early last night with a lemsip and Jack Daniels. Once I was up and some tablets in me felt a bit better so went to check out the new gym. Must have spent 1000s on the place. All hammer strength machines, some attachments imported from the states, it's own power room with racks, texas specialist bars, calibrated plates etc

Incline felt good although a touch harder as slightly higher Incline.

DBs probably could have used slightly heavier as got more than the 10.

Had so much choice with the hammer strength stuff, almost too much so used a Incline variation of the chest ones.

The bicep one felt really good, could really feel it allowing you to hit arms well.

This will probably be my go to gym when home now. Will use the other sometimes as bit more atmosphere but this being so close just makes more sense.

Have a good Christmas anyone who's reading

@Dig
 
Felt like shit all day yesterday. Doing it all again today as we have my sister and her children over. Was going to go squat this morning but I'm going to leave it till tomorrow I think as I won't be drinking tonight now as I really want to shift this cold
 
Tuesday week 7 day 1

Squats - buffalo bar

Sleeves

60x5
80x5
100x4
Sleeves and belt
120x3
140x2
160x1
175x3 rpe 8

Pause squats
120x3
140x5
140x5
140x5

Hack squat cybex

Worked up to
90x8

Hammer strength leg curl
P46x20/17

Hamner strength Leg ext
P47x20/16

Put training off boxing day because, a) family first b)had the lurgy still bothering me.

Squats felt really good. Really like this bar and can definitely feel it take pressure off shoulders and doesn't actually change the way in which you squat. Really want one now. Went to 175, was tempted to push it further but no spotter so left it at that and was probably about tm right to be honest

Paused squats maybe a touch lighter got an rpe 7 but think this was partly due to struggling with breathing a little

Played with the Hack squat, not sure I liked it but maybe that's a good thing and suggests it worked.

@Dig
 
Wednesday week 7 day 2

Bench

40x8
60x5
75x5
90x5
97.5x3
105x2
110x5+(6 spotter is a cunt though)
95x9

Pause bench
70x2
90x2
100x2 rpe 9ish
95x2
95x2
95x2 about rpe 9 by now

Cgbp

75x8/8/ 12

Low Incline db flyes

15x5
20x5
25x9
20x12
15x17

Side raises

10x10
17x10/10/11

Trained straight after breakfast, felt pretty good going in. Couldn't decide on height for the arms on , one too low and the other slightly too high when the bar slides back due to the design. Went for the higher one as felt slightly more comfortable. Got a hand out on the 105 to test the water to see if they were any good for the 110. Seemed ok so used him again, won't make that mistake again. I don't see what is difficult about the instructions of "do not touch the bar at any point during my set unless it is stuck to my chest" yet on the 4th rep he had his hands there, dick. I wouldn't say he aided the lift but still annoying as fuck.

Paused bench worked up to 100x2, reckon I'd have a bit more there but wasn't asking for a hand out again. Dropped to 95 and did 3 doubles on these, elbows started to feel it at this point so left it there.

Cgbp felt good.

Db flyes decent also, amazing the difference in the 25 down to 20 on how much more comfortable they felt.

Side raises, form very slack on the 17.5s

@Dig
 
Saturday week 7 day 3

New years Eve, last one of the year

Deadlifts

60x6
90x5
120x3
135x2
150x2
160x2
160x2
160x2

BOR

130x8+(11)
120x13
110x14

Pull down (mag grip)
P82x8
P68x10
Drop set
61x9
54x8

Hammer strength iso lateral row
Worked up to
90x12
80x14
70x13

Nothing spectacular for last of the year. Deadlifts light but focus on speed and pushing hips through.

BOR felt fairly decent although form on top set a bit slack.

The pull downs were great. Something called a mag grip, from America. Great attachments.

Hammer strength row thing felt really good on the back as well.

Quiet one tonight at a friends house with curry and a few beers. Happy new year to anyone reading

@Dig
 
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