Ta chaps

Sunday 26th Oct

Week 2 - Sets Across

Workout A

Bench Press - 100kg x 5 x 5
Power clean - 60kg x 5 x 5
Sub // Box Squat - 100kg x 5 x 5
Seated OH press - 50kg x 5 x 5
Chins - -25kg x 5 x 5

Notes - Too light on powercleans and waaay too light on squats, first couple of weeks will be a bit of finding where my 5rms are at though. Bench and OH press about right, last rep was a struggle and chins felt i could have taken off 10kg easily but ho hum. Did some core work after super setting weighted hypers with incline crunches.

nice lifts mate nonsense heavy duty just the way i like

good work mate

Ta lads, i really enjoy training this way.

Tuesday 28th Oct

Week 2 - Sets across

Workout B

Squat - 170kg x 5 x 5 (very loose wraps and belt)
Overhead Press - 50kg x 5 x 5
T-Bar Row - 70kg x 5 x 5
Incline Bench - 70kg x 5 x 5
Rack Pull - 190kg x 5 x 5 (inch below knee)

Notes - Very hard session, elbows got very sore squatting as im forcing them into the right position and not going as wide as i used to, the bar is much more stable on my back as its locked in place by my arms being tight in to my body and vertical to the bar, much different to the wider thumbs wrapped grip i used to take. Lower back was nuked when i was done, dont think it was a form issue, just a cumilation of the exercises... and then i walked out into about 2 inches of snow and slush.. in my shorts and converse flats...., sore with a tight back i slid across the car park, spent 10 mins getting the snow off and the windows clear enough to drive, then made my way home at about 4 miles an hour... fecking weather! A solid 2 1/2 days rest now though, so will get plenty of food in me and try and recover for the next beasting.

Awesome 5x5 on squats mate

Ta mate, was actually a bit of a cock up, i usually wouldnt go more than 140/150 on a 5 when doing my 5/5/3/3/1/1/1 ramp up .. realised it about 3rd set but ground them out.

Very strong Marks,very strong indeed !

Going to take a wee break from this split as i think there may be a problem with my back, feels like heavy downward load exercises such as squats, deads, shrugs are hurting my lower back. Ive got a feeling either due to my gut or inflexibility i hyper extended too much, so that + load = bad.

Im going to switch to a bb type split for a bit, let it recover, possibly consult my osteopath (GP will just give me antibiotics) and then re-assess.

Sorry to hear that mate. Could be postural problems & inflexibility causing you to hyper? I'd see a good physio - I thought you do already though?

I do, and was at the stage where i wasnt needing to see her as she was happy that id straightened up nicely... going to see her again next week.

Not been updating as ive strained my lower back and my old tricep injury has come back for a visit, so taking the oppurtunity while i cant train heavy to work on conditioning and bf%

Training 4 days a week atm

Delts/Traps - Rowing
Legs - Cycling
Chest/Triceps - X-Trainer
Back/Biceps - Running

Im really enjoying the cardio, i row 2000 metres, cycle 5km and run 1 mile and i'll try to beat my times each time, im finding having a target helps me focus and makes it less boring.

So wont bother updating this again until i feel my back and arm are back to 100% or close which may be in the new year.

Sounds like a good plan Marks. Did you see the physio yet?

Yes mate, she thinks my posture is fine and got some muscle damage in the christmas tree area, she wants me to work on strengthing my abs to take some of the load off my lower back and to avoid heavy lifting at least till i see her again just before xmas.

The weird thing is, i usually sit at a desk all day, and Tuesday i went to help the shop floor with stock take, so i spent all day on my feet with a lot of bending over into awkward places... no problems at all, when i think my back is 'fine' and im lifting heavy, that would have given me a lot of pain.