Front squat
Paused squat 40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 3 x 5
The weight feels ok. I need to remind myself to keep the elbows high. I have a tendency to come out of the hole dropping the elbows, which in turn leans me a tad forward.
GHR x 5 x 10
Not nearly as bad as I was expecting
Leg extension
Level 6 x 2 x 10
Level 6 x 3 x 12
DB BENCH
25kg x 8
29kg x 6
32kg x 5
34kg x 5
36kg x 5
29kg x 12
25kg x 20
Yesterday I deadlifted your to a 190 single.
Today I was messing around seeing how heavy I could go with dumbells without feeling unsafe. It felt unsafe on the last reps at 36 when the dumbbell came across too close to the centre of my chest with arms fully extended and I lost a lot of power. At that point I was merely a passenger and it could’ve easily fell on my face/chest. I barely managed to get it back.
Shoulders were feeling good for a change.
DB Rev flys
15kg x 3 x 15
Lat pulldown
Max +15kg x 4 x 12
Bench press
40kg x 10
50kg x 6
75kg x 3
80kg x 2
85kg x 2
90kg x 1
60kg x 2 x 12
I was contemplating going for 2 at 90 but didn’t feel I had it in my after the first rep so I left it. Still, I’m very happy to be writing 90 in to my workouts these days.
Lat pulldown max +15kg x 5 x 12
Final 2 reps were half reps. Breaking point found.
Side lat raises 7kg x 5 x 15
Might sound light but let me tell you, 7kg feels pretty damn heavy on your 70th rep.
Tricep push downs x 3 x 12
DB Rev flys 11kg x 3 x 12
Curlzzz 27kg x 3 x 12
Das felt gudt today. Ya
DB bench
32kg
x 10
x 12
Lat pulldown 110 x 3 x 10
side lat raises 7kg x 5 x 15
DB Rev flys 13kg x 3 x 12
Tricrp push downs x 3 x 15
BB shrugs 80kg x 3 x 12
curlzzz 27kg x 3 x 15
back to the old fashioned way. Reps were far from technically perfect
I’ve attached a video twice. I don’t see it now though. I see now boards still won’t let you upload from your library. This update truly is shjte
Deadlift
150kg x 3
160kg x 3
170kg x 4
170kg x 5
delighted that 170 x 5 was completed. It is definitely a pb at that weight.
40kg x 5
70kg x 5
75kg x 3 x 5
Weight was fine. Well doable. I’m gonna need to slowly increase the weight as the bar really crushes my front deltoids. They’re gonna need to be conditioned for this kind of treatment.
GHR x 4 x 10
Level 4 x 3 x 12
I’m lifting a lot more consistently than my log suggests. It’s an utter pain in the hole trying to find it, to post in the mornings.
The program I started several weeks ago is out the window as nearly every injury I picked up has affected each lift. The latest is my wrist. It was niggling upto 65 x 5 and when I loaded 70 I barely got the 4th rep up. Weight was fine, just pain. No idea what caused this. I’ve had it before and it usually goes away. Fingers crossed.
55kg x 5
65kg x 5
70kg x 4
Front raise 10kg plate x 3 x 15
SS
DB Rev flys 13kg x 3 x 10
Lat pulldown 100kg x 3 x 15
I got a pin made that allows me to add discs to the weight stack on the lat pulldown.
DB paused shrugs 50kg x 3 x 12
Still is purchased for my lat pulldown seat with adjustable leg holder thingy. I’m also going to double that and make a removable foot pad for seared rows. I’ll be chopping up my old leg extension bench to do it.
Front squats
70kg x 3 x 5
I found a different way to do these that doesn’t kill my wrists.
Front squats seem to be the only squat that spares my shoulder and lower back these days so I’ll stick with them until I’m fixed.
The weight wasn’t too bad. Just trying to sharpen up the technique for the heavier weights to come.
GHR 8, 8, 10
Level 2 x 10
Level 3 x 10
Level 4 x 10
Sissy squat 10kg plate x 3 x 8
Great leg pump.
A pair of Olympic Db handles might suit you either
Yes doing 5/3/1 , I'm doing minimum 3 days a week sometimes 4 , one week trained twice because got vaccine and was tired. Back biking more and swimming .
I find I'm really enjoying the dumbells more than barbell , I have gotten stronger now I do 4 sets of 12 with 25kgs on dumbell bench , so might have to buy some 30kgs about 180 a pair is best I've seen online , expensive but you get a nice feeling lifting heavy dumbells .
Are you getting in any lifting yourself?
So I'm not alone ? I thought it was my phone , like I click on the your log and it takes 5-8 seconds to open page , that's not a long time but I think we are spoiled with technology nowadays it feels like eternity and very unusable .
Glad your back is healed
This place is still a mess and I’ve kinda fell outa love with boards. I’m going to struggle to keep this log going on here.
lifting has continued the last few weeks. My back is ok. I’m taking it easy deadlifting for a little while. The heaviest was 165 x 3.
benching is flying. No complaints. 75 x 4 x 5 this morning.
I re hurt my shoulder so squats are non existent. SSB puts too much pressure on my lower back at the moment so I’ve removed a lot of weight from it. Mostly doing light reps and leg extensions to keep the wheels turning
new2tri19 wrote: » Was what? Don't leave us hanging! I'm going with ............ doable but I wanted to try 87.5
Dtp1979 wrote: » And it’s X10 worse as I write this. Reeally bad pain tonight. I’ve got my hands on some strong difene tablets and difene spray so that’ll help me. I can’t see myself squatting in the morning
new2tri19 wrote: » If I feel my deadlift form fail a bit the next day I usually have a tight lower back , any idea why you get it ? I've started to record my deadlift , I'm less likely to lose form if I know I'm recording it , it's a bit strange but psychologically just recording it helps me to keep form. Not saying your back is related to deadlift , any idea why it's tight, I just see you did deadlift recently then tight back .
Dtp1979 wrote: » My tight lower back from yesterday has got worse. Nothing I haven’t had before. I scrapped today’s workout out and spent the morning rolling around on a hard ball. I forgot how much torture it was
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