no don't have a belt. I think as I mentioned earlier in my journal it could be due to me pulling something doing hammer the other week. Because tbh it hurts just doing the movement with the bar.

shocking session yesterday...

push press
40x6
50x5
55x4 crap...should have been an easy 5
40x8
60x1...wtf lol wanted at least 3

bulgarian split squats
40x5
50x5
55x5
not bad weight but reps were poor, kept losing balance, having to reset etc

yates row
55x6
70x5
80x5
feeling a bit of lower back pain doing these, so just left it, not worth it especially on something I should be easily be lifting more on.

Did a couple of isolations and plate pinches at the end but didn't bother recording them.

Overall a terrible session. Was an early morning session, and had a couple of drinks the night before but no excuse! lol. Week off now anyway, hopefully come back better than this!

had a terrible diet, and drunk too much over the last week, but the week off has still definately done me good, had a pretty decent session back today.

Lat pulldowns (rack was being used so did these first)
Level- 10x5
12x3
13x3
14x3
15x3
16x3
15x 6 5 (had my grip slightly narrower for these 2 sets and felt muchhh better, have to remember to always
do this.

Push press
40x8
50x3
55x3
60x5
62.5x3
-Much better today...still not got the leg drive quite right though, reckon weights will start shooting up when I get the hang of it.

Bulgarian Split Squats
30x8
40x5
50x3
55x3
65x3 2 last rep was really difficult on both legs. On all the other sets my right leg felt massively stronger than my left though.

One legged press (no time so 30 sec rests)
level 10x5
12x3
13x3
15x3

Really good session, couple of PBs and general improvements all round.

Strength seems to be shooting up well atm, couple of PBs and some decent progress today.

Lat pulldowns
Level 14x 10 8
13x 7 9
-Pretty good. Feels alottt heavier than my one at uni though..

RDLs (no chalk agaaain gym wont allow it!)
60x8
80x5
100x3
120x7 7
Couple of reps better than last time. Grip was seriously slipping toward end of each set though.

Inc DB Press
34sx 8 7 -big improvement!
32sx8

Weighted dips
25x 8 8 (+5kg on last time I did 8s)
fuckin knackered..
10x11

one legged press
l.12x5
l.13x5
l.15x 8 7
Fuck locked out too much on my left leg and my dodgy knee kinda gave way...didnt hurt just looked horrific at the time!

nice session, with good pbs. Don't do single elg press every session btw, on wednesdays I do high step ups instead.

RDL's are beggining to get more in proportion to your other lifts than they were, good stuff

One of the strangest sessions i have ever had today.

Bench
40x10
50x6
60x6
70x3
And this is where things started to go wrong..

Went to look for a spotter for my next set...couldnt find anyone, then noticed this guy doing one arm preacher curls on a machine. Went over, and said "excuse me, mind giving me a quick spot on bench please"... He then replied "il do my best, but ive only got the one arm..." it was at this horrifying moment i realised the guy had muscular distrophy, limited use of most of his body, and no use of his right arm. He began walking over to the bench "actually i think i'll be ok don't worry about it"... "no i dont mind" he replies. I honestly did not know what to say.. probably should have just been brutally honest and said he wasnt capable but just couldnt do it! So he continues slowly walking over, and in my head I just thought well i'll let him stand over the bar but just do myself. Luckily, 2 women (who must have thought I was the most inconsiderate twat in the world) alerted the owner of the gym (Simeone) who came over. Just as I was actually looking forward to benching all by myself, Simeone and her friend (who I will try to find pictures of later, but one resembles a hobbit, the other an old lady with very very short shorts) say they will both spot me! I tried to get them to leave me but they wouldnt. So they stand behind the bar, the old one with her leg literally brushing my face, and attempt to lift it off with me. Once it was up I then say let go...one does...the other doesnt...bar tips. Managed the reps still but harder than it should have been. I then tell them to both to next time let go when i tell them. Simeone didnt like being told what to do and proceeded to inform me the rules of spotting have been changed, and that you have to be able to hold the weight yourself..i said i can, i will just lose my position if i lift off the rack myself. She then started going on about some bollocks about if the weight is above 20kg (thats right, just the bar) then you arent allowed spotters you have to do it yourself at your own risk! So i said, fine forget it il be fine myself. "noo we've wasted all this time now so we're going to do it". Ask my brother and he will tell you, if she could have those 3 minutes of her life back, she would sit back on the staff sofa, drinking coffee. So they 'help' again, this time as I count down from 3 for them to lift the bar, one lifts, the other doesnt, completely fucked me up nd only got a few reps. She then explained that you have to say "my bar...your bar" or no-1 knows what i am talking and they dont know when to lift...exactly what they thought i was counting down for i dont know. So pissed off...completely fucked up my bench session, mate come along for last couple of sets but it was too late by then. Fuck.

82.5x5
87.5x4
90x3 failed 4 fucking rubbish
80x8

Close grip chin ups
bw+10x5
bw+12.5x5
bw+15x5
bw+17.5x 5 5
-saw these in Alex's journal thought I would give them a go, really enjoyed them.

Box squats
40x8
50x8
60x5
70x5
80x5
90x 5 4 (failed 5th...out of nowhere felt easy until then!)

CGBP
60x 6 8

one legged press (fuck was supposed to do step ups today!)
l.14x 5 5 5

I can't believe you were going to let a guy without the use of an arm spot you

You deserved a shit bench session - karma

Rest of the session looks good though

hahaha

I dunno mate, I felt too bad actually saying "you can't do this" so I thought ohhh well if he just stands there and I make sure I lift completely myself then no harm done!?

I know, I'm not suggesting that you're a moral retard

Funny story though.

I see a fair amount of 1 arm spotting on Bench at my gym which is just shocking with the bar at all angles with no stability.

Nice Chins.

ollie wrote:I know, I'm not suggesting that you're a moral retard

Funny story though.

LOL, trust me at the time I felt like one

Funny story Dan, pretty strange gym you go to

haha, it is mate.

havent got round to updating this week so heres all my sessions for this week.

Monday:
Push Press
55x7 6
50x7

Chin ups
+20 x 8 6
+10x 8

Bulgarian Split Squats
40x5
45x8 8 10

Improvements all round

Wednesday:
RDLs
100x5
120x5
wraps on
125x2
130x4 PB

Pin press
70x5
80x5
85x5
90x5
First time doing this, good fun.

One arm standing machine rows
45x 5 5 5

Today:
Great session.

Floor Press
70x5
75x5
80x5
85x 3 3
90x3
First time with this exercise, really enjoyed it.

Squats
40x8
60x3
70x 3 3
40x10
-terrible but form is better now so shud improve quickly

Close grip chin ups
bwx5
+10x3
+15x3
+20x3
+25x 3 3
Only second time ever doing these, very happy.

Dips
bwx10
+20x5
+30x3
+40x6 (PB)
Really had no time so rushed through the sets. Completely out of time after the 40x6, otherwise Ash's record was in danger...