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Sam's Westside log

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Re: 12 Weeks of mayhem.

Postby sammcl » Wed Mar 30, 2011 10:17 am

Day 6 - Nothing really to report yet. Movement is increasing day by day, stopped taking the painkillers and ran out of anti-inflams, I'm just double dosing Animal Flex for now, I'll be back in the gym soon enough doing chins and dips. The knee itself feels quite good, aside from the operation thing, but it definitely feels a lot different.
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Re: 12 Weeks of mayhem.

Postby sammcl » Sat Apr 02, 2011 4:59 pm

Day 9

Got to the gym today, just did this:

Chins/Dips superset - 5 rounds of 10 reps each.

Don't know or care what my bodyweight was for this, I'll only start worrying, I'll weigh in again when I get to do deadlifts and squats again.

Managed a bit of walking and stairs today with only one crutch, it's all still very swollen though, so I won't be pushing too hard, little bit of pain where the tear was, but I suspect that it's not anything serious at all. Surgeon's report coming on Monday or Tuesday.
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Re: 12 Weeks of mayhem.

Postby sammcl » Mon Apr 11, 2011 12:13 pm

'Bout to head for my first proper session in three weeks :)
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DE Bench

Postby sammcl » Mon Apr 11, 2011 3:11 pm

DE Bench Press:
70kg x 8 x 3 - this is only 50% of my max, I had to take it down to get some speed going.

Weighted Dips
+10kg x 10
+15kg x 2 x 8
+30kg x 4 - this wasn't as much as I'd hoped, part of that is to do with the surgery etc.

Front Plate Raise/DB Lateral Raise superset:
20kg x 3 x 10
10kg x 3 x 10

Wide Grip Chins
Bw x 10
Bw x 8
Bw x 8 - no clue what happened here, that should have been 3x10 easy, but 4 reps isn't the end of the world.
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Re: 12 Weeks of mayhem.

Postby KC Masterpiece » Mon Apr 11, 2011 10:56 pm

Nice work, man. When/what are you thinking for leg stuff?
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Re: 12 Weeks of mayhem.

Postby sammcl » Tue Apr 12, 2011 9:16 am

KC Masterpiece wrote:Nice work, man. When/what are you thinking for leg stuff?


Not for a while yet, I'm not even walking or anything, I can't even use my left leg to get some leg drive on the pressing.
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ME Bench - 14 April 2011

Postby sammcl » Thu Apr 14, 2011 1:14 pm

1) Reverse Band Bench Press (Medium grey EFS bands)
100kg x 5
120kg x 3
140kg x 3
150kg x 2 - think I added wrist wraps here
160kg x 1
170kg x 1 assisted - this lack of leg drive is really hurting my bench.

2) Rolling DB Extension
20kg x 12
22.5 kg x 4 x 10

3a) KB front raise
20kg x 3 x12

3b) DB Lateral raise
10kg x 3 x 12

4) Chin up, no straps
Bw x 3 x 10

Kneehab with a theraband and 10 minutes on the bike.

Good session, took forever with the hobbling around et cetera. Enjoyed the RBBP though, that 170kg would have tied a PB I think. I really should be good for 4 plates when I get my leg sorted out, should be walking in 9 days.
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Re: Sam's Westside log

Postby BerzerkerJr » Sun Aug 26, 2012 5:48 am

Never understood the benefit of reverse benchpress over regular. Do it so you feel you lift with bigger weights than you actually can?
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