ExRx.net

enjoy your holiday mate, I look forward to grinding you into dust when you get back.

Take lots of photos! It's a very photogenic country.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I read your journal loyally. I like your mix of heavy and speed/power days. So selfishly, I say get well soon. Let's hope you have something less ominous.

You sound frustrated. I know that if you're not where you want to be, it's frustrating, no matter how big the numbers sound to someone else, but that 500 looked great to me. You're still on the road to where you want to be.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Doc, did you mean that for Erick's log comments?

haha

I answered in my own, sorry phil

I'm not confused. Much.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Crikey, i disappear for a few weeks to find my journal discussion spammed up on my return, with the Doc as the instigator. You're card is marked Bennett.

The three week break has done my body good, my nagging neck/shoulder problem is better and my groin is on the way to recovery, i can now execute static lunges. So here's the plan, i'm going to continue with the formula from WS4SB i was using with a few tweaks to compensate for my injuries i have to work round and also my goals.

Max Effort Upper
Dynamic Lower
Repetition Upper
Max Effort Lower

One of those goals being to beat Bob in the bench press challenge, which i see he has slightly edged ahead of me in, not by much though. His 1RM is 102.5kgs and mine 100kgs, although i'm pretty sure i couldn't press that weight at this moment in time.

So here's the breakdown -

Max Effort Upper
A - Bench Press 3-5 RM
B - Row / Band Pull-apart superset 5 sets 10-15 reps
C - Front Raises 3 sets 8-10 reps
D - Tricep Pushdowns 3 sets 15+ reps
E - Incline Y's 3 sets 10+ reps

Dynamic Lower
A - Squats 8 sets 3 reps 50% 1RM
B - RDL's 3 sets 8-10 reps
C - Leg Press 4 sets 10+ reps
D - Curls 3 sets 8+ reps
E - Rollouts 3-4 sets of pain

Repetition Upper
A - DB Bench 4 sets 12 reps
B - Pullups / Band Pull-apart superset 4 sets
C - Straight Arm Pulldowns 3 sets 8-12 reps
D - Tricep Pushdowns 3 sets 15+ reps
E - External Rotators Drill 3 sets 10-15 reps

Max Effort Lower
A - Deadlifts (i'm going to use some 5/3/1 percentages for this)
B - Good mornings 3 sets 8-12 reps
C - Swiss Ball Leg Curls or Single Leg Bridges 3 sets 10-12 reps
D - Curls 3 sets 8+ reps
E - Pallof Press 4 sets 10-12 reps

So there it is. A lot of the lower body exercises depend on how my groin feels and also what equipment is being used in the gym. No max effort squats and single leg work for a while, i'll ease that back in depending on how my groin feels. I'm also going to start swimming again, and when my groin is up to it start playing squash also. In the meantime, the above will do, 110kgs bench by the end of the year? We'll see.

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What if the Hokey Cokey really IS what it's all about?

welcome back Phil, how was the holiday?

And yes, I am now the proud owner of a 102.5k bench press, which puts me in the lead. Bah ha ha. The race is on to 110.

Sorry about spamming up your discussion thread. I'm just a doddering old man, so be patient with me.

Are you posting Thailand photos on line anywhere, Facebook, or Picassa, or one of the other photo sharing sites? I'd be interested. Where all did you go?

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Bob and Doc, the holiday was awesome. I shall be putting some photos up on facebook sometime in the next day or two. We went to Bangkok (obviously), Ko Chang for one night and then down to an island called Koh Mak, up to Chiang Mai and then to Kanchanaburi spending a good four or five nights in each place.

I've seen the 102.5kgs Bob, i'm going to have to do something about that. 10 weeks or so to do it in.

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What if the Hokey Cokey really IS what it's all about?

glad to hear you enjoyed yourself, I'm quite jealous. As satisfying as hitting a PR is, a holiday to a tropical paradise sounds better.

10 weeks left? Is that all? Crazy how fast this year's gone in. I think realistically we should both hopefully be able to get 110 by xmas

so it's true what they say about eating before swimming.

It looks like it is. Be warned.

_________________
What if the Hokey Cokey really IS what it's all about?

Hey, have you posted photos of Thailand yest? Can we see?

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan