Back in

[scrambledeggs]

Thought I'd start a journal for my own sake to keep track of my progress etc.

I'm just coming back to squatting and dead lifting after almost 10 months off due to injury. I've had to completely change my squat technique and really loosen up my leg muscles to get rid of my hip tuck. I'm still not doing full back squats yet, I'm trying to ease my way back into squatting hoping that my re-accuring injury doesn't return. The exercises that I am doing for squats are focusing on trying to loosen up my hip and adductor muscles.

I'm doing 5x5 training at the moment and have been getting some decent gains with my bench and shoulder press.

My PB's are well over due for an update.

Theres a club powerlifting comp coming up in september so my goal is to be able to squat, don't really care what weight at this stage, I just want to be able to squat pain free, dead lift around 190 and bench 110 (would be a PB).

[scrambledeggs]

Wednesday - Workout 2:

Warm Up -

Sled drags (Fwrd & Bckwrd) x 4 40kg

Rolling using plastic pipe on quads, ITB, hammys

Stretching - quad, hammy, calf, glut

Squat Stretch

Roll into V sits 3 x 10

Still not back squatting yet

Zercher Squats to box -

5 x 5 55kg

New technique feeling good now

Dead Lifts (conventional) -

1 x 10 60

1 x 5 80

1 x 5 100

5 x 5 130

Broomstick x 2

Military Press -

1 x 10 40

5 x 5 62.5

C/G Incl Bench -

1 x 10 40

5 x 8 50

[Big john]

Good to see ya back into the fray bro...wont be long before the strength returns to you :clap:

[scrambledeggs]

Good to see ya back into the fray bro...wont be long before the strength returns to you

Yeah man its been so long since I squatted some decent tin

[scrambledeggs]

Current Stats

Age - 17 (sub junior)

Weight - 83

Height - 5.7 ft

Lifts - Bench 100

Squat 150

Dead lift 195

Goal - Become a beast man

[scrambledeggs]

Friday - Workout 1

Warm up

Bike - 10 mins

Broomstick

Bench Press

1 x 10 60

1 x 5 80

5 x 5 92.5 - Felt a bit flat on these today, had to apply nose tork

D/B Rows

1 x 10 20

5 x 5 40

Stretch quads, hip flexors, PNF hammy stretch x 3

Box Bell Squats

3 x 10 20 (Kettle Bell)

Barbell Curls

1 x 10

5 x 8 35

[red machine]

Goal - Become a beast man

status - beast mode well under way bro huge potential

[steak]

Keep at it for your debut - 17.9.11 bro 8)

[scrambledeggs]

Day 1 - Monday

Warm Up:

Bike 5 mins

Broomsticks

Bench Press:

1 x 10 40

1 x 10 60

1 x 5 80

5 x 5 92.5

8 x 3 60 - to 3 inch board (trying to perfect my technique)

Stretch quads, hip flexors, gluts

Roll into V sits (hammys)

Squat Stretch

Squat:

First time doing full squats with my new and improved technique. Still have a bit of a tuck but a huge improvement. Im starting off really light just easing my way back in.

1 x 10 40

5 x 5 50

D/B Rows:

1 x 10 20

5 x 5 40

[steak]

you'll be squatting 3X that come 17-9-11 bro :wink:

[scrambledeggs]

Workout 2 - Wednesday

Warm Up:

Bike - 7min

Stretch quads, hip flexors, hammys

Roll into v sits

Zercher Squat (to box):

1 x 10 40

5 x 5 60

Dead Lift:

1 x 10 60

1 x 5 80

1 x 5 100

1 x 5 120

5 x 5 140

Broomstick x 2

Military Press:

1 x 10 40

5 x 5 65

[scrambledeggs]

you'll be squatting 3X that come 17-9-11 bro

Yea I hope so! I'd like to get somewhere near my old PB

[Big john]

Workout 2 - Wednesday

Warm Up:

Bike - 7min

Stretch quads, hip flexors, hammys

Roll into v sits

Zercher Squat (to box):

1 x 10 40

5 x 5 60

Dead Lift:

1 x 10 60

1 x 5 80

1 x 5 100

1 x 5 120

5 x 5 140

Broomstick x 2

Military Press:

1 x 10 40

5 x 5 65

good Deads last night bro, good to see SOME of the members keeping the Conventional spirit alive in the shed :twisted:

[scrambledeggs]

good Deads last night bro, good to see SOME of the members keeping the Conventional spirit alive in the shed

:nod: yeah man, and like you said "that shits unnatural" :pfft:

[scrambledeggs]

Day 3 - Friday

Warm Up:

Bike 7mins

Stretches

Power Cleans:

Had a play around with these today, just seeing how they feel. Only went up to 40kg.

Squat (Still just easing my way back):

1 x 10 40

4 x 5 60

1 x 5 70

Broomstick

Bench Press:

1 x 10 40

1 x 6 60

1 x 5 80

5 x 5 95

10 x 165 (on my 8th repetition there was a terrorist bombing, naturally I finished my set before evacuating.)

D/B Rows:

1 x 10 20

5 x 5 42.5

Bicep Curls:

4 x 8 25

4 x 8 48

[Big john]

10 x 165 (on my 8th repetition there was a terrorist bombing, naturally I finished my set before evacuating.)

warm ups bro? :pfft: :pfft:

[scrambledeggs]

scrambledeggs wrote:

10 x 165 (on my 8th repetition there was a terrorist bombing, naturally I finished my set before evacuating.)

warm ups bro?

:pfft: yeah bro, of course.

Workout 1 - Monday

Warm Up:

Bike

Agile 8

Squat (high box):

1 x 10 60

3 x 10 70

2 x 10 80

Pain in hips has come back so just trying to flush it full of blood. Also changed my squat technique.

Broomstick

Bench Press:

1 x 10 60

1 x 5 80

3 x 5 95

2 x 5 100 (PB \:D/ )

D/B Rows:

1 x 7 20

5 x 5 45

[Big john]

2 x 5 100 (PB \:D/ )

good repping bro, now lose respect for it and move on

[steak]

reckon...good solid benching bro...set up is tight, bar speed is there...time to bring it up now. :clap:

[scrambledeggs]

Been to Jim from Queens st Chiropractors, bad fucking news about my hips. It's probably a joint problem, so I've got to get a MRI to find out exactly what it is, surgery is a possibility :shock:

So its back to NO squatting once again :cry:

Looks like for now I'll just focus hard on bench and dead lifts. I'm trying to get my hands on the Pavlov Bench Cycle. Anyone know of a good un-equipped dead lift cycle?

Wednesday

Bike

Agile 8

Dead Lift:

1 x 10 60

1 x 10 80

1 x 5 100

1 x 5 120

1 x 5 140

5 x 5 150

Military Press:

2 x 10 40

1 x 5 60

5 x 5 67.5

I've come down with a head cold so had a pretty flat training session, ended it here.

[Big john]

bro send a PM to startingfromscratch he has the Bench template i belive, Guts about the news bro!!!!

[scrambledeggs]

Friday

Bench:

1 x 10 60

1 x 5 80

1 x 5 90

4 x 5 100

1 x 4 102.5

Floor Press with chains (5kg):

1 x 8 60

4 x 6 60 + chains

D/B Rows:

1 x 10 20

5 x 5 40

Eze Bar Bicep Curls:

1 x 10 18

5 x 8 38

Core:

Swiss Ball Crunches

Hanging Leg Raises weighted

[Big john]

Friday

Bench:

1 x 10 60

1 x 5 80

1 x 5 90

4 x 5 100

1 x 4 102.5

Floor Press with chains (5kg):

1 x 8 60

4 x 6 60 + chains

D/B Rows:

1 x 10 20

5 x 5 40

Eze Bar Bicep Curls:

1 x 10 18

5 x 8 38

Core:

Swiss Ball Crunches

Hanging Leg Raises weighted

Reeks of bench specialist :twisted: good lil session bro, Do u have another session with jim yates in the future?

[scrambledeggs]

Friday

Bench:

1 x 10 60

1 x 5 80

1 x 5 90

4 x 5 100

1 x 4 102.5

Floor Press with chains (5kg):

1 x 8 60

4 x 6 60 + chains

D/B Rows:

1 x 10 20

5 x 5 40

Eze Bar Bicep Curls:

1 x 10 18

5 x 8 38

Core:

Swiss Ball Crunches

Hanging Leg Raises weighted

Reeks of bench specialist :twisted: good lil session bro, Do u have another session with jim yates in the future?

Haha cheers bro. Yea im seeing him next friday with my x-rays and ultra sound screening. Hopefully he can book me in for a MRI this month. Unfortunately I wont be squatting for the club lift which sucks, I hope I'm not out for too long though.. I'll start getting squat withdrawals :?

[scrambledeggs]

Monday - Bench Day

Felt pretty flat today, still recovering from ear infection.

Bench:

1 x 12 60

1 x 5 80

1 x 5 90

1 x 5 100

2 x 5 102.5

2 x 4 102.5

Board Work:

3 Board - 4 x 3 117.5

4 Board - 1 x 3 127.5

1 x 3 130

2 x 3 145

First time doing heavy board work and it was mean!

D/B Rows:

1 x 10 20

5 x 5 40

Followed by pork chops and eggs 8)