SDs F@#$ed Back Log

[SDAssassin]

23 April 2015

Week #3, Session #7
BW: 89kg

Bench:
20 kg: 2 X 5
40 kg: 1 X 5
60 kg: 1 X 5
85 kg: 1 x 5 , 1 x 4, 1 x 4

OHP:
20 kg: 2 x 5
35 kg: 1 x 5
55 kg: 1 x 5, 1 x 4, 1 x 4

Chin-ups:
BW: 1 x 6, 1 x 5, 1 x 3

Dips:
BW + 6kg: 3 x 5

Comments: Maybe could of made all the reps on the bench, but gym was deserted and not in the squat rack, so no safety's meant i didn't risk it. Will re-attempt next work-out in the rack and go all out. No way was i making the press, the last rep in the first set only just got up. Chins hard as always, after going to failure on the aforementioned exercises, safe to say i was stuffed. 5kg plate + belt = 6kg extra on the dips, no issues there. Need to hit the food hard next couples days, see how i go.

[SDAssassin]

28 April 2015

Week #4, Session #8

Bench:
20 kg: 2 X 5
40 kg: 1 X 5
60 kg: 1 X 4
85 kg: 3 x 5 PR

OHP:
20 kg: 2 x 5
35 kg: 1 x 5
55 kg: 3 x 5 PR

Dips:
BW + 8.5kg: 3 x 5

Comments: Quick workout before work at 4.30am. Used my belt for the first time which may have been the difference between success this workout and failure the last, couple pr's although my previous pr's being set at a lower bodyweight. So pr's in an absolute sense, but still weaker from a relative perspective. Just a bare bones workout today, ran out of time. Need to micro load the press from here, 87.5kg bench a remote possibility. 4 days between workouts NOT GOOD ENOUGH.

[SDAssassin]

2 May 2015

Week #4, Session #9
BW: 90kg

Bench:
20 kg: 2 X 5
50 kg: 1 X 5
70 kg: 1 X 3
87.5 kg: 3 x 5 PR

OHP:
20 kg: 2 x 5
35 kg: 1 x 5
55 kg: 3 x 4

BB Curlz:
30kg: 3 x 10

Comments: Bench hard but made it, new pr. Stupidly enough, forgot to bring the micro plates so attempted the same press weight as last workout and missed the last rep on all sets, well that didn't go to plan. Was particularly fucked after the bench, another 4 days between wo's or just chalk it down to an off day. Did some bro curlz but was too fucked to do anything else, so i just went home. Back has been really bad last 2-3 weeks, nothing changed at work so either the gym or playing golf is aggravating it, or sometimes it just sucks for no reason, i give up trying to figure out why and just roll with it. Right sided pain, either facet or si joint. Fuck knows, thank god for pain killers.

[vanslix]

Golf and back pain tend not to mix very well.

[SDAssassin]

9 May 2015

Session #10
BW: Shade under 89kg

Bench:
20 kg: 2 X 5
40 kg: 1 X 5
60 kg: 1 X 5
85 kg: 3 x 5

OHP:
20 kg: 2 x 5
35 kg: 1 x 5
50 kg: 3 x 5

BB Curlz:
30kg: 3 x 10

Comments: Week off between workout's meant i dropped the weights back a little, lucky i did because both press and bench i barely made the prescribed reps. Lesson to be learned here, don't skip workout's. Back slighty better last couple of days. Possible it's the layback on the press and/or arch in the bench that is aggravating it, start lifting again and see what happens. Only a hunch.

[SDAssassin]

12 May 2015

Session #11
BW: 92kg

Bench:
20 kg: 2 X 5
40 kg: 1 X 5
60 kg: 1 X 5
87.5 kg: 2 x 5, 1 x 3

OHP:
20 kg: 2 x 5
35 kg: 1 x 5
52.5 kg: 3 x 5

Chin-ups: (Neutral grip)
1 x 7, 1 x 4, 1 x 4

Dips:
BW + 6kg: 3 x 5

Comments: Fail on the bench at previous PR weight, 4th rep just didn't want to go up, re-try next work-out. OHP hard but made it, micro load from here. Bodyweight up, trying to eat more + drinking full fat milk (not doing gomad per-se, just using the milk to get more calories in, 1-2 litres a day), seems to be working. Back starting to hurt again, same place, good feeling its the bench or press that's doing it, will continue for now.

[SDAssassin]

9 December 2017

Session #1
BW: ?? Around 82 kilos im guessing.

Squat:
20 kg: 2 x 5
40 kg 3 x 5

OHP:
20 kg: 2 X 5
32.5 kg: 3 X 5

Bench:
20 kg: 2 x 5
40 kg: 1 x 5
60 kg: 3 x 5

Chin-ups:
1 x 4, 1 x 3, 1 x 2

Dips:
BW 3 x 5

DB Curls:
12.5kg: 1 x 8, 1 x 6, 1 x 4.

Comments: To say it's been a while since i last lifted would be an understatement. Feels good to be lifting again, back is still fucked, arguably the worse it's been since this whole saga began. Hopeful that getting stronger again can help with the pain, still too scared to deadlift.

[SDAssassin]

14 December 2017

Session #2
BW: ?? Around 82 kilos im guessing. (or more)

Squat:
20 kg: 2 x 5
45 kg 3 x 5

OHP:
20 kg: 2 X 5
35 kg: 3 X 5

Bench:
20 kg: 2 x 5
40 kg: 1 x 5
62.5 kg: 3 x 5

Chin-ups:
1 x 3, 1 x 1 and a half, 1 x three quarters

Comments: Was sore for a good 3-4 days after that first workout. Pull ups and chin ups exceedingly difficult at the moment, definitely the hardest exercise at the moment. Squats feeling really good. Happy that the bench is starting off reasonably high, maybe i hung on to some residual NM adaptations from working out previously.

[SDAssassin]

23 December 2017

Session #5
BW: ?? Around 82 kilos im guessing. (or more)

Squat:
20 kg: 2 x 5
40 kg 1 x 5
60kg 3 x 5

Bench:
20 kg: 2 x 5
40 kg: 1 x 5
55 kg: 1 x 5
70 kg: 3 x 5

Chin-ups:
1 x 3, 1 x 2, 1 x 1 and a half

Lunges:
4 kg kettlebells: 3 x 12

Bro curls:
12.5 kg: 3 x 8

Lat pulldowns:
30 kg: 2 x 10
35 kg: 1 x 10

Comments: Missed logging a few WO's, press also up to 42.5kg 3x5. Back pain since i started has gone from pretty shit to almost non existant! Who's have though it huh? Squats feel good, solid and starting to get just a little bit hard in the last few reps. Will probably make 5kg jumps till 70kg, then 2.5kg from there. Going to start using the belt soon also, more as a protective measure than because the weight is heavy obviously. Did a lot of accessory shit today, had the time and just felt like it. Feeling good, minor ache after the squat sets, but it had disappeared by the end of the WO.

[SDAssassin]

26 December 2017

Session #6
BW: 82-85 kilos im guessing.

Squat:
20 kg: 2 x 5
40 kg: 1 x 5
50 kg: 1 x 5
65 kg: 3 x 5

Press:
20 kg: 2 x 5
42.5 kg: 3 x 5

Bro curls:
12.5 kg: 2 x 10, 1 x 8

Dips:
BW: 2 x 8, 1 x 6

Lunges:
16 kg: 3 x 12

Comments: Everything feeling good, no ache in the back today, before or during the WO. Had the Do-wins on for the first time instead of runners.