Do squats cure cancer?

[ApriliaRS]

20/04/10

Rehab before classes

-Quad stretch - 30 seconds x2

-Hamstring stretch - 30 seconds x 3

-Calf stretch - 30 seconds x3

-Shoulder dislocations - 3x12

-Facepulls - 3x12

-Dizenzo rows - 3x10

[ApriliaRS]

22/04/10

AM - between work and class

-Quad stretch - 30 seconds x3

-Hamstring stretch - 30 seconds x3

-Calf stretch - 30 seconds x3

PM

Conditioning + rehabing all my injuries workout + bench

-Bench - 62.5x5, 75x5, 87.5x4, 95x3x2, 100x2x2, 95x3x2, 87.5x4, 75x6, 62.5x8

-DB Flys - 5x10

-Close stance squats - Barx20, 60x8x3, 80x5, 100x5

-Quad stretching

-Hamstring stretching

Felt good to bench and squat today, the real work starts next week with a 15 week equipped Sheiko cycle to Nationals.

[ApriliaRS]

24/04/10

-Quad stretch - 30 seconds x2

-Hamstring stretch - 30 seconds x2

-Calf stretch - 30 seconds x2

-Shoulder dislocations - 3x12

-Facepulls - 3x12

-Seated rows - 3x10

-Lat pulldowns - 3x10

-Pulldown abs - 3x10

Good quick workout after work, first time doing any vaguely heavy upper back work in about 6 months - fatigued really quickly, hopefully strength will come back up quickly once I incorporate it into regular Saturday workouts.

[ApriliaRS]

25/04/10

-Quad stretch - 30 seconds x2

-Hamstring stretch - 30 seconds x3

-Calf stretch - 30 seconds x3

-Pec/shoulder stretch - 30 seconds x2

-Shoulder dislocations - 5x12

-Facepulls - 5x12

-Pulldown abs - 3x10

-Foam rolling - Back and glutes

I'm getting rediculously flexible...

[ApriliaRS]

26/04/10

Quick rehab/conditioning workout after work

-Quad stretch - 30s x2

-Hamstring stretch - 30s x3

-Calf stretch - 30s x3

-Pec/shoulder stretch - 30s x2

-Shoulder dislocations - 3x12

-Facepulls - 3x12

-Foam rolling

[ApriliaRS]

26/04/10

-Bench - 62.5x5, 75x4x2, 87.5x3x2, 95x3x2, 110x3x3 (42 Fury - Loose-ish) (A few inches off touching)

-Squat - 105x5, 125x5x2, 147.5x5x2 (B), 182.5x3x3 (B, 40 Centurian - Loose-ish) (A couple of inches above parallel)

-Bench + 25kg chain - 60x5, 67.5, 80x4x4

-DB Flys - 35x10x5

-SSB Goodmorning - 60x5x5

First real equipped session - was good fun. Reasonably happy with equipped bench and squats, not too bad for a first session - just need some weight on the bar. Raw strength (especially squats) was really good.

[ApriliaRS]

27/04/10

-Quad stretch - 30s x3

-Hamstring stretch - 30s x3

-Calf stretch - 30s x3

-Pec/shoulder stretch - 30s x2

-Shoulder dislocations - 3x12

-Foam rolling - Back and glutes

[ApriliaRS]

27/04/10

PM

-Pulldown abs - 3x8

-Foam rolling

28/04/10

-Deadlift to knees - 110x3, 132.5x3x2, 155x3x2, 165x3, 180x3x3 (Suit, straps down, no belt)

-Log press (strict) - 60x5, 50x6x3

-Rope pushdowns - 90x10x5

-Below knee rackpull - 120x4, 142.5x4, 165x4x2, 187.5x3x4 (B)

Good workout, having issues with rackpull setup though. Suit is still too tight to deadlift in

[steak]

solid bit of yakka fella :nod:

tonight must have been deadlift night around the traps

[ApriliaRS]

solid bit of yakka fella :nod:

tonight must have been deadlift night around the traps

Yeah was a pretty brutal session. Haha exactly, big line for the platform.

29/04/10

Quick rehab session between work and class

-Quad stretch - 30s x3

-Hamstring stretch - 30s x3

-Calf stretch - 30s x2

-Pec/shoulder stretch - 30s

-Foam rolling - Back - Pretty sore from yesterday

[ApriliaRS]

30/04/10

AM rehab/recovery

-Quad stretch -30s x2

-Hamstring stretch - 30s x2

-Calf stretch - 30s x2

-Pec/shoulder stretch - 30s

-Foam rolling - Back and glutes

-Shoulder dislocations - 3x12

-Facepulls - 3x12

[ApriliaRS]

0/04/10

-Bench - 62.5x5, 75x5, 87.5x4, 95x3x2, 100x2x2, 95x3x2, 87.5x4, 75x6, 62.5x8

-Squat - 105x5, 125x4x2, 147.5x3x2 (B), 157.5x3x5 (B)

-DB Flys - 35x10x5

-SSB Goodmorning - 60x5x2, 40x5x3

Bench was easy as, squat on the other hand was horrible - my lower back was so sore from Wednesday, it was ridiculous. It's amazing how some days a certain weight can feel like an empty bar, yet other days it feels like it's going to crush you. But got through ok, dropped the weight on the GMs a bit.

[ApriliaRS]

1/05/10

-Quad stretch - 30s x3

-Hamstring stretch - 30s x3

-Calf stretch - 30s x3

-Shoulder dislocations - 3x12

-Facepulls - 3x12

-Seated row - 3x10

-Lat pulldown - 3x10

-Foam rolling - Back

[ApriliaRS]

2/05/10

-Quad stretch - 30s x5

-Hamstring stretch - 30s x5

-Calf stretch - 30s x3

-Calf raises - 2x15

-Facepulls - 3x12

-Dizenzo rows - 3x12

-Pulldown abs - 4x10

-KB side bends - 3x10

-Foam rolling - Back and glutes

[ApriliaRS]

3/05/10

AM

-Pause squats (beltless) - 95x3x2, 120x3x2, 130x2x4

-Quad stretch

-Hamstring stretch

-Calf stretch

-Facepulls

-Dizenzo rows

Then finally went to a competent physio... Looks like i've got a torn meniscus (in my right knee), had some acupuncture (will continue having this for the next few weeks) and told no lower body work for two weeks to see if we can get it sorted without having to go down the surgery route. Have had it for ~2 months and in 9 physio visits it hadn't been picked up - won't be going back to the original physio again.

Anyway, looks like i'm a bench specialist for the next two weeks!

So...

PM

-Bench - 60x5, 75x4, 87.5x3x2, 100x3x2, 115x3x3 (42 Fury)

-Pushups - 5x10

-DB Flys - 35x5x10

Bench felt awesome, everything felt light and really quick. About an inch off touching with the shirt on.

[ApriliaRS]

4/05/10

AM

-Shoulder dislocations - 3x12

-Pec/shoulder stretch - 30s x3

-Facepulls - 2x12 (Wide), 2x12 (Narrow)

-Dizenzo rows - 3x12

-Hamstring stretch - 30s

-Foam rolling - Back

[ApriliaRS]

5/05/10

-Bench + 25kg chains - 60x6, 70x6x2, 75x6x4

-DB Flys - 35x10x5

-Rope pushdowns - 100x10x5

Bench feeling great, hammered the triceps today

[ApriliaRS]

6/05/10

AM Rehab stuff

-Facepulls - 3x12 (Reg.), 3x12 (Narrow)

-Dizenzo rows - 3x12

-Shoulder dislocations - 3x12

-Foam rolling - Little bit on back

Will do some more stuff tonight.

[ApriliaRS]

7/05/10

AM

-Facepulls - 2x12 (Wide), 2x12 (Narrow)

-Dizenzo rows - 3x12

-Hamstring stretch - 30s x2

-Pec/shoulder stretch - 30s x2

-Shoulder dislocations - 3x12

-Foam rolling - Upper back

[ApriliaRS]

7/05/10

-Bench - 62.5x5, 75x4, 87.5x3x2, 100x2x2, 95x3, 80x5, 70x7

-Rope pushdowns - 100x10x5

-DB Flys - 35x10x5

Bench is feeling very easy at the moment, probably because I can't train any lower body stuff. Might put the numbers up a little.

Just a question to any knowledgeable person reading this - on the Sheiko bench pyramids should I feel like I can do about 10 reps on the top sets? Trying to think back to previous cycles and don't think it was this easy, might be wrong though. Bearing in mind i'm 3 weeks in to this cycle.

[steak]

Im not knowledgable ...but no i dont think so...they are at 85% arent they?

[ApriliaRS]

Im not knowledgable ...but no i dont think so...they are at 85% arent they?

Hmm today was only 80%. Cheers for the input, definitely along the lines of what i've been thinking. I think my bench is just shooting up :grin:

[ApriliaRS]

On a side note: Went to the physio this afternoon and my knee is about a hundred times better than it was on Monday. Looks like one more week off squats and deads and then should be all good to ease back into it.

[ApriliaRS]

8/05/10

-Facepulls - 3x12 (Wide), 3x12 (Narrow)

-Seated row - 180x10, 10, 6

-V Bar pulldowns - 3x10

-Pulldown abs - 3x8, 1x20

-KB Sidebends - 2x20

-Pec/shoulder stretch

-Shoulder dislocations - 5x12

-Foam rolling - Little bit on my back

[ApriliaRS]

9/05/10

-Facepulls - 12 wide, 12 narrow, 12 V-bar

-Dizenzo rows - 3x12

-Shoulder dislocations - 3x12

-Hamstring stretch