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The weekend was amazing but physically and emotionally draining! I still feel a bit tired even now but I'm eager to get back under the bar!

I'm gonna deload my current weights on 5x5 and take another crack at it!

PBs on bench and squat will have to wait for now.

SQUATS

80Kg x 5 reps

80Kg x 5 reps

80Kg x 5 reps

 

DEADLIFTS

60Kg x 5 reps

100Kg x 3 reps

120Kg x 5 reps. Really tough maybe I should have gone lighter..

 

OVERHEAD PRESS

40Kg x 5 reps

40Kg x 5 reps

40Kg x 5 reps

40Kg x 5 reps

40Kg x 5 reps + 30 second hold.

 

Pullups x 6 reps

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I've done more weight for 5 reps before man, I think I'll take it a little slower for now dude :P

 

5x5

Squats

82.5Kg x 5 reps

82.5Kg x 5 reps

82.5Kg x 5 reps

 

Bench press

62.5Kg x 5 reps

62.5Kg x 5 reps

62.5Kg x 5 reps

62.5Kg x 5 reps

62.5Kg x 5 reps

 

Tried rows but I'm really having trouble with them argh...

 

Pull ups

X 6 reps

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Another fucking set back!! I've buggered my knee somehow, either at work or during training I have no idea, it just became uncomfortable to walk on yesterday. Its coming and going at the moment and I've got a tube bandage on it for support, probably best I don't squat today as a precaution, but I will be deadlifting. I'm gonna play around with different weights and rep ranges and just see what happens, back on 5x5 when my knees sorted

 

Deadlifts

20Kg x 10 reps

60Kg x 8 reps

90Kg x 6 reps

110Kg x 5 reps

140Kg x 2 reps (very disappointing..I would use the knee as an excuse but I'm not an asshole ahha)

60Kg (just for the pump ) x 20 reps, great fun

 

Overhead press

20Kg x 10 reps

30Kg x 10 reps

40Kg x 8 reps

45Kg x 8 reps

50Kg x 6 reps + 30 second hold

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Still off the squats and getting a little pissed off.. Still gonna play around with different rep ranges.

 

Bench Press

20Kg x 12 reps

50Kg x 10 reps

60Kg x 10 reps

70Kg x 6 reps

70Kg x 6 reps

50Kg x 15 reps! this was fun

 

Chin ups

X 8 reps

X 6 reps

X 6 reps

 

Some arm stuff.

 

I'm sick of my knee playing up tbh but its best to keep off of it I suppose.

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Injuries are aggravating for sure! Don't rush it though or you may set yourself back further. Maybe when the pain is light enough start doing therapy with very light weight and inch up every few days. Hope you get it worked out soon! Killer log here!

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Hey Ross,

 

Up until a couple of years ago i'd a really bad knee injury, i couldn't leg press, squat or even do leg extension's (not even light weights), physio did nothing to help it neither. Believe it or not, what cured it (literally), was performing static holds on leg extension's and leg curl's, holding the weight in the contracted position (the strongest position). Once my knee started to feel a bit better, i started using static holds on the Leg Press, holding the weight in the position of maximum motor arm, after that it was partial rep squats, and before i knew it, i was back to using full range of motion again:) Every now and then i still use static holds.

 

Static holds eliminate friction (a by product of movement), secondly, you not moving through position's of disadvantaged leverage, these are two of the main factors that play a big part in the wear and tear of joints and connective tissues.

 

Best, and good luck

Rob

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Not sure if this counts for cardio but I totally rinsed my drumset for a solid 2 hours which was awesome!

Forgot to mention but me and my girlfriend have been together 5 years now so we went out for a picnic at one of the highest points on the isle of wight it was beautiful! She also made me vegan pizza and raspberry muffins, I'll try and get the recipe because they were effing gorgeous!

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Did some squats with just bodyweight and empty bar, felt alright so looks like I'm on the mend!

 

High reps and low weights today, next session it'll be heavy weights low reps

Deadlifts

20Kg x 12 reps

60Kg x 12 reps

90Kg x 10 reps

110Kg x 8 reps

60Kg x 20 reps (killer haha)

 

Overhead press

20Kg x 12 reps

40Kg x 10 reps

50Kg x 8 reps

20Kg x 25 reps (ouch haha)

 

Then some punching bag time

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My knee is almost ignorable when walking on it

 

Bodyweight and bar squats for rehab!

 

Just gonna go with the flow today, I'm so eager to get back on 5x5 and make some solid and consistent strength gains! Its driving me nuts..

 

Bench Press

20Kg x 12 reps

50Kg x 8 reps

60Kg x 8 reps

70Kg x 6 reps

75Kg x 5 reps

50Kg x 12 reps

 

Chin ups

X 8 reps

X 8 reps

 

Then some isolation stuff using bands..

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Thanks man

The knee really feels great today, still gonna stay off it until next week just in case.

 

Heavy shit today

Deadlifts

20Kg x 10 reps

60Kg x 5 reps

110Kg x 3 reps

140Kg with belt x 2 reps (just)

160Kg with belt x 1 rep (this was stupid tough :/ )

160Kg without belt x 0 could barely budge it..

 

Shrugs

90Kg x 8 reps

60Kg x 12 reps

60Kg x 12 reps

 

Overhead press

20Kg x 10 reps

40Kg x 5 reps

50Kg x 3 reps

60Kg x 1 rep

60Kg x 1 rep

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Finally back to squatting with some weight, I'm keeping it low though, super deload down to 50Kg

 

Squats

50Kg x 5 reps

50Kg x 5 reps

50Kg x 5 reps

50Kg x 5 reps

Just 4 sets for now

 

Bench press

65Kg x 5 reps

65Kg x 5 reps

65Kg x 5 reps

65Kg x 5 reps

65Kg x 5 reps

 

Shrugs

40Kg x 12 reps

50Kg x 12 reps

60Kg x 12 reps

70Kg x 10 reps

Drop set to 40Kg x 12 reps

 

My urge to get back into martial arts and fighting fitness is getting ridiculous, I'm possibly joining a MMA class next month but I may just rejoin taekwondo. I'll won't adjust my training too much though

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Bench press

20Kg x 12 reps

67.5Kg x 5 reps

67.5Kg x 5 reps

67.5Kg x 5 reps

50Kg x 12 reps

70Kg x 6 reps

 

Squats

20Kg x 12 reps

55Kg x 5 reps

55Kg x 5 reps

55Kg x 5 reps

55Kg x 5 reps

 

Shrugs

20Kg x 12 reps

20Kg x 12 reps

40Kg x 12 reps

40Kg x 12 reps

Drop set to 20Kg x 15 reps

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