Mini Forklift Posted June 17, 2013 Share Posted June 17, 2013 Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 18, 2013 Author Share Posted June 18, 2013 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.SQUATS80Kg x 5 reps80Kg x 5 reps 80Kg x 5 reps DEADLIFTS60Kg x 5 reps100Kg x 3 reps120Kg x 5 reps. Really tough maybe I should have gone lighter.. OVERHEAD PRESS40Kg x 5 reps40Kg x 5 reps40Kg x 5 reps40Kg x 5 reps40Kg x 5 reps + 30 second hold. Pullups x 6 reps Link to comment Share on other sites More sharing options...
asparagus Posted June 18, 2013 Share Posted June 18, 2013 What was your last 5 rep max on deadlifts? If you were able to pull out 5 reps on it but it was tough, then you picked a good weight. Go up 5 kg next time and see what happens. Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 20, 2013 Author Share Posted June 20, 2013 I've done more weight for 5 reps before man, I think I'll take it a little slower for now dude 5x5Squats82.5Kg x 5 reps82.5Kg x 5 reps82.5Kg x 5 reps Bench press62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps62.5Kg x 5 reps Tried rows but I'm really having trouble with them argh... Pull upsX 6 reps Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 23, 2013 Author Share Posted June 23, 2013 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 Deadlifts20Kg x 10 reps60Kg x 8 reps90Kg x 6 reps 110Kg x 5 reps140Kg 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 press20Kg x 10 reps30Kg x 10 reps 40Kg x 8 reps45Kg x 8 reps50Kg x 6 reps + 30 second hold Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 25, 2013 Author Share Posted June 25, 2013 Still off the squats and getting a little pissed off.. Still gonna play around with different rep ranges. Bench Press20Kg x 12 reps50Kg x 10 reps60Kg x 10 reps70Kg x 6 reps70Kg x 6 reps50Kg x 15 reps! this was fun Chin upsX 8 repsX 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. Link to comment Share on other sites More sharing options...
rickb Posted June 25, 2013 Share Posted June 25, 2013 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! Link to comment Share on other sites More sharing options...
HIT Rob Posted June 25, 2013 Share Posted June 25, 2013 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 luckRob Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 25, 2013 Author Share Posted June 25, 2013 Cheers for the insight and advice lads Its kind of a soreness on the right side of my left knee (hard to explain sorry) but yeah I think I'll lay off it for a little while longer and try static holds and light weight therapy. Wish me luck Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 26, 2013 Share Posted June 26, 2013 Good luck Ross, head up old chap! Link to comment Share on other sites More sharing options...
captfit Posted June 26, 2013 Share Posted June 26, 2013 Rossie man come on you gotta heal up , you know right this way i'm gonna catch upto you soon jokes apart take it easy and try some hot bottle massages to get rid of the soreness . Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 26, 2013 Author Share Posted June 26, 2013 Ahha cheers man I'll give it a try Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 26, 2013 Author Share Posted June 26, 2013 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! Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 28, 2013 Author Share Posted June 28, 2013 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 repsDeadlifts20Kg x 12 reps60Kg x 12 reps90Kg x 10 reps110Kg x 8 reps60Kg x 20 reps (killer haha) Overhead press20Kg x 12 reps40Kg x 10 reps50Kg x 8 reps20Kg x 25 reps (ouch haha) Then some punching bag time Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 28, 2013 Share Posted June 28, 2013 Good to hear you are on the mend mate. Good stuff with that OH pressing, 25 reps and the bar is all you really need to feel like you've friend your shoulders lol. Much on for the weekend? Link to comment Share on other sites More sharing options...
vegan_rossco Posted June 29, 2013 Author Share Posted June 29, 2013 I'm totally paying for it now man hahaha, nah just working over the weekend, I'm currently looking for a new job so I can get full time hours because I've finished college.How about you mate? Got much on the cards? Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 1, 2013 Author Share Posted July 1, 2013 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 Press20Kg x 12 reps50Kg x 8 reps60Kg x 8 reps70Kg x 6 reps75Kg x 5 reps50Kg x 12 reps Chin upsX 8 repsX 8 reps Then some isolation stuff using bands.. Link to comment Share on other sites More sharing options...
captfit Posted July 1, 2013 Share Posted July 1, 2013 Thats a strong Bench Press bro . Keep at it i am sure you'l be back in no time . Cheers Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 3, 2013 Author Share Posted July 3, 2013 Thanks man The knee really feels great today, still gonna stay off it until next week just in case. Heavy shit today Deadlifts20Kg x 10 reps60Kg x 5 reps110Kg x 3 reps140Kg 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.. Shrugs90Kg x 8 reps60Kg x 12 reps 60Kg x 12 reps Overhead press20Kg x 10 reps40Kg x 5 reps50Kg x 3 reps60Kg x 1 rep60Kg x 1 rep Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 4, 2013 Share Posted July 4, 2013 Don't let the DL's disappont you, looks like you got a solid double wiith 140kg and that's some decent weight coming off the floor. Maybe you should have tried 150kg for your last pull? Nail that beast next time! Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 7, 2013 Author Share Posted July 7, 2013 Finally back to squatting with some weight, I'm keeping it low though, super deload down to 50Kg Squats 50Kg x 5 reps50Kg x 5 reps 50Kg x 5 reps50Kg x 5 repsJust 4 sets for now Bench press65Kg x 5 reps65Kg x 5 reps 65Kg x 5 reps65Kg x 5 reps 65Kg x 5 reps Shrugs40Kg x 12 reps50Kg x 12 reps60Kg x 12 reps70Kg x 10 repsDrop 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 Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 9, 2013 Author Share Posted July 9, 2013 Working my way back up!Squats52.5Kg x 5 reps52.5Kg x 5 reps52.5Kg x 5 reps52.5Kg x 5 reps Overhead press40Kg x 5 reps 40Kg x 5 reps40Kg x 5 reps40Kg x 5 reps40Kg x 5 reps Some arm isolation stuff. Link to comment Share on other sites More sharing options...
vegan_rossco Posted July 11, 2013 Author Share Posted July 11, 2013 Bench press20Kg x 12 reps67.5Kg x 5 reps67.5Kg x 5 reps 67.5Kg x 5 reps50Kg x 12 reps70Kg x 6 reps Squats20Kg x 12 reps55Kg x 5 reps55Kg x 5 reps55Kg x 5 reps55Kg x 5 reps Shrugs20Kg x 12 reps 20Kg x 12 reps40Kg x 12 reps40Kg x 12 repsDrop set to 20Kg x 15 reps Link to comment Share on other sites More sharing options...
AndiMorris Posted July 11, 2013 Share Posted July 11, 2013 Strong work on the OHP. That's my worst lift of all the compounds, max is 40kg even when I was 10kg heavier than I am now. Link to comment Share on other sites More sharing options...
asparagus Posted July 11, 2013 Share Posted July 11, 2013 Keep at it man, you'll get back up there! Link to comment Share on other sites More sharing options...
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