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Old 05-20-2011, 12:01 PM   #24
Ben Byram
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Thursday 19th May

Weight 13st 5.6lbs. (Down 0.8lbs this week).

I decided to tweak the lower body volume to 20' and keep the upper at 22', otherwise there's neglible difference after rounding to the nearest weight increment without microloading and my upper body is recovering fine, my squat volume is a little low.

Pause deadlift (1s hold below the knee going up)
120x4 @8
120x4 @8
125x4 @8
130x4 @9
122.5x4 @8
122.5x4 @8.5
122.5x4 @8
Forgot my tracky bottoms (sweat pants) and managed to tear my shins up nicely as well as catch my knee lowering a couple of reps. My timing of knee and hip flexion seems out as a result of the deficit deads. Or I'm just shit...hehe.

The day after my right shoulder is in bits, feels like I've aggravated on old rotator cuff injury. Aches constantly and feels weak, I'm hoping some mobility work, ice, epsom salts and ibuprofen will set it right. Funny, as it felt fine last night.

Barbell step-ups (step 2/3 inches above the knee making it below parallel)
35x4 @8.5
32.5x4 @8
32.5x4 @8
35x4 @8
32.5x4 @8
32.5x4 @8.5
My right leg is less stable and weaker than my left, presumably from a lot of lay-ups playing basketball as a kid?

Good mornings (flat-back) (2' rest)
50x10 @7
60x7 @8
60x8 @9
Quite liked these and it feels like they hit my hams harder than RDL's as I'm forced to do them nice and slow and grip isn't a factor.

Half getup (1.5)
12x6 @8 (L)
12x6 @7.5 (R)
12x6 @8.5 (L)
12x6 @8 (R)
12x6 @8.5 (L)
12x6 @9.5 (L)
Tedious inputting this. My L/R disparity isn't as bad as last week, I guess some of it is a coordination. Abs are fairly week in flexion.
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