HOPC Forum

Monday
*Damn training was hard today. I'm talking ass draggingly so. I ate real well yesterday evening (16oz 'big daddy' rump steak from Aldi's, sweet potato and followed up with cheesecake) so was a little suprised to see a pound or two off the scale and me flagging. It may well be that the couple of PB's etc recently were a 'peak' for me and I need to change things up. I also got a warning twinge in my lower left back again. The only thing/s different was a little late start (like 30 mins) and I only had 1 coffee.

Leg Press
Usual warm ups and then 200kg x 18 reps, 400kg (felt heavy as above) x 18 and then I held back by doing one more than the last 'held back' set of last week with 700kg x 9.

Power Squat
My back feels like I might need to get a little osteo work done. Anyway zero probs with 150kg x 8 reps, 300kg x 8 reps and then fill blown WTF with the max at 460kg x 1 rep*. I wasn't gonna risk injury foolishly (I ignored the twinge the last time at rep 6 and carried on to the PB at 8 reps).

Seated Leg Curl
Again felt heavy (it being relative of course). 12p x 20 reps, 17p x 20 reps, stack +5.5p x 10 reps*

Leg Extensions
Zero issues here. No 2nd wind but job down. 10p x 20 reps, 15p x 20 reps, stack x 20 reps

Bwt: 293lbs* I honestly felt like I had eaten well and was wearing boots and jogging bottoms etc and yet 3-4lbs??

Hi Steve, yes we get those days when everything should go right but somehow does not.Then there are those other days you have no expectations and things really happen. Whatever we carry on regardless and come back to fight another day.
Regards.Peter.

And in a slightly different way

Tuesday
Another day of not chasing the reps over chasing the weight on Pinch and all the better for it. I had more in me. Apart from the warm ups all the other sets were 'hands off' every time between reps (so a few seconds rest-pause, reset, then go)
Two Hand Pinch
to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 102.7kg x 3 reps (with a feeling of 2-3 more if I wanted it)

Thursday
Good solid session
Close Grip Bench Press
including a 10-count pause at 120kg then 152.5-kilos x 4 x 1 reps

Mid-Iso Row
to 90-kilos x 6 heavy reps

Adjustable Thick bar
to 133.75-kilos x 3 x 1 reps BH

Friday
Seated Press
to 110-kilos x 2 reps

Hammer DB Curls
to 80-kilos x 17 reps

Tricep Kickbacks
to 12.5-kilos x 11 reps

Tricep Pressdown (H machine)
to 13.5p x 10 reps

Bwt: 295lbs

Monday
Eased up a little and did a LOT (for me) of warming up and stretching etc to get limber and work the kinks out of my lower back. Also super humid out today (70f and 76% humidity)
Leg Press
held back a little on the reps today
200kg x 20 reps, 400kg x 15 reps, 700kg x 10 reps

SSB Squat
to 160kilos x 6 reps (one at a time baby)

Seated Leg Curls
to stack+5p x 15 reps

Leg Extensions
to stack x 20 reps

Tuesday
Same 'hands off' between reps etc as before
Two Hand Pinch
to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 103.95kg x 3 reps

Thursday
Close Grip Bench Press
to 155-kilos x 2 x 1 reps. That 160kg short range target is in sight.

Iso Pulldowns
to 75-kilos x 6 heavy ass reps

Rolling Thunder
Usual stiff handle. I dropped a bit on the LH to get solid reps in and upped it on the right from 3 weeks back
LH: set up +140-kilos x 3 x 1 reps
RH: set up +145-kilos x 3 x 1 reps

Friday
Yeah it's hot. Yeah the curl reps were brutal. Yeah...
Seated Press
to 110-kilos x 3 reps

Hammer DB Curls
to 80-kilos x 18 reps @

TKB
to 12.5-kilos x 12 reps

TPD
Too damned pumped n sweaty to get the elbow supports on so...
to 13+stacker plate x 8 reps

Bwt: 293lbs - time to feed ha ha!

Hey Steve 293, looks like you are melting away in that heat.