Giraffe Tries to Stronglift!

Soldato
OP
Joined
15 Feb 2013
Posts
3,090
Location
Edinburgh
yeah, can't be disappointed there

SQ:
Skipped

OHP (Failed 52.5 twice, so it's deload 15% and go to 4x8)
2x5 @ 20Kg
1x5 @ 30Kg
4x8 @ 42.5Kg

DL:
1x5 @ 60kg
1x5 @ 80Kg
1x5 @ 100kg
2 @ 110Kg (Now, I went to set my bracing for the 3rd set, I got a sharp pain in my rip/back..... I think my back was arched when I braced that's all.... but it spooked me and I didn't want to go on with Deadlifts..)

Chinups:
8/8/6/5 @ BW + 25Kg
 
Soldato
OP
Joined
15 Feb 2013
Posts
3,090
Location
Edinburgh
SQ:
Skipped

OHP
2x5 @ 20Kg
1x5 @ 30Kg
4x8 @ 45Kg

DL:
1x5 @ 60kg
1x5 @ 80Kg
1x5 @ 100kg
1x5 @ 117.5Kg

Chinups:
4x8 @ BW + 10Kg (I wasn't happy with my form, I wasn't getting consistent reps. So I've dropped the weight and I'm going to be harsh on myself with form)
 
Soldato
OP
Joined
15 Feb 2013
Posts
3,090
Location
Edinburgh
SQ:
getting it's rest

BP:
2x5 @ 20
1x5 @ 40
1x5 @ 60
1x3 @ 75
6x5 @ 87.5

ROW:
1x5 @ 60
3/1 @ 77.5 (I seriously don't know what's happened to my rows, last 3 weeks I swear I just can't get them done.... feels like it's just impossible to do more than ~3 :/ )
-Dumbbell rows:
3x8 @ 40kg (each arm)

Dips:
4x5 @ BW + 42.5
 
Soldato
OP
Joined
15 Feb 2013
Posts
3,090
Location
Edinburgh
Thanks :)
I'm not sure how the OHP will go next week, I had a class where the instructor said I was the most inflexible person they'd had haha
Since then I've had an overhaul of my flexibility work, took a week off lifting while my body adjusted to the routine ( elbows were a bit tender after the first couple days)
I did some pressing and rows in the second week, keep me ticking.

To log yesterday's best bits would be :
BP: 3x6 @ 90
Dumbbell Row: 5x5 @ 45

Will try and log properly next week but out of office training on Tuesday & Wednesday so have to miss the workout
 
Associate
Joined
5 Jan 2007
Posts
611
Just reading through your log - inspiring reading:thumbs
I am interested in your bench... you seem to have pushed through sticking points and continued to make gains, which is impressive.
Were there a lot of failed bench attempts, or did you always feel the weight progression manageable?
I have been mostly gyming at home and have had a sticking point at 80kg on the BP
 
Soldato
OP
Joined
15 Feb 2013
Posts
3,090
Location
Edinburgh
Your upper body is strong! Shame about the wheels under them :)
Yeah, This week I've been going well with my recovery plan,
BW squats, moving up slowly with goblets.
Just reading through your log - inspiring reading:thumbs
I am interested in your bench... you seem to have pushed through sticking points and continued to make gains, which is impressive.
Were there a lot of failed bench attempts, or did you always feel the weight progression manageable?
I have been mostly gyming at home and have had a sticking point at 80kg on the BP
Thanks :)
If by failed attempts you mean times I didn't finish the desired sets then yes, I've failed a good number of times haha.
I'd say one of the best changes I made was changing my reps to a periodisation plan (https://www.strongerbyscience.com/m...aining-routine-more-effective-two-quick-tips/)
This change in rep scheme has helped me push through things, Also there's a number of times I've added press ups (un logged)
On a week I felt my bench didn't work, after my workout on the friday I'd do 100 press ups, 5 sets of 20/ 4 sets 20 & 2 of 10, whatever I needed to get them in.
Just to give me that extra pump, give the chest a new challenge.

Now in other news, I've not been logging,
Because I've been lazy or busy that day at work (I log at work, silly job getting in the way)
Here's this week:
Monday
SQ:
5x5 BW

OHP:
2x5 @ 20Kg
1x5 @ 35Kg
5/3/3/3/1 @ 50Kg (this needs a de-load, I've been ****ing around and it's not been routine enough)

DL:
1x5 @ 60kg
1x5 @ 80Kg
1x5 @ 95Kg
3x5 @ 107.5Kg

Tuesday
SQ:
5x5 BW

BP:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 60Kg
1x3 @ 80Kg
3/3/3/2/1/2 @ 95Kg

ROW:
Had to make do at work gym so Dumbbells:
5x5 @ 45Kg single arm rows
 
Soldato
OP
Joined
15 Feb 2013
Posts
3,090
Location
Edinburgh
SQ:
5X5 BW

OHP
2x5 @20kg
1x3 @35kg
4x8 @ 40kg (de load, work back up with some consistency)

DL:
1x5 @60kg
1x5 @80kg
1x5 @95kg
1x3 @110kg (my lungs feel torn up, I'm coming right down with something. Didn't have the proper 3x5 in me)
 
Soldato
OP
Joined
15 Feb 2013
Posts
3,090
Location
Edinburgh
SQ:
5x5 BW + 5Kg plate (I'm working slowly, anything to avoid hurting myself again haha)

BP:
(Went for a 1rm test to end the year)
2x5 @ 20kg
1x5 @ 40kg
1x3 @ 70kg
1x2 @ 80kg
1x1 @ 90kg
1x1 @ 100kg
1x0.5 @ 105kg ( :p never got to the top)


ROW:
2x5 @ 45Kg dumbbell
Ran out of time with this, sucks
 
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