Delvis: weight lifting log - time to conquer
- Thread starter Delvis
- Start date
Fixed
Though it's 15's for me with a 90s rest
Tasty. Usually my lumbar starts moaning, seems okay currently. Really need to start doing core work though
Thursday 26th June: shoulders and snatch work
PP: 35kg x 12, 10, 30kg x 12
OHP: bar x 12, 12, 12
O.H.Squat: bar x 3, 2, 3, 25kg x 3, 30kg x 3
Snatch stuff: 35kg x 1, 30kg x 2, 2, 2
Snatch balance: lol, these are weirdly hard....
Sots standing: bar x 5,5,5
Not bad I guess, wasn't feeling it amazingly today but cracked on, someone was using the platform so couldn't really bail on the snatch work.
PP: 35kg x 12, 10, 30kg x 12
OHP: bar x 12, 12, 12
O.H.Squat: bar x 3, 2, 3, 25kg x 3, 30kg x 3
Snatch stuff: 35kg x 1, 30kg x 2, 2, 2
Snatch balance: lol, these are weirdly hard....
Sots standing: bar x 5,5,5
Not bad I guess, wasn't feeling it amazingly today but cracked on, someone was using the platform so couldn't really bail on the snatch work.
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Friday 27th June: Back
Deads:
-110kg x 5
-120kg x 5, 5, 5, 5, 5
-130kg x 1
-140kg x 1
-150kg x 1
Chins: 7, 5, 4/5 (forgot)
BORs: 65kg x 12, 60kg x 12, 12 (dropped weight, slowed the negative down)
ISO Row: 15kg (per hand) - 12, 12, 12
Lat Pull down: Hole 5 x 12, H6 x 12, H6 x 10 + H5 x 8
Arms x lots
Grip holds: thick bar @ 40kg x 1min 37s, 1min 27s, 1min 26s
Deads:
-110kg x 5
-120kg x 5, 5, 5, 5, 5
-130kg x 1
-140kg x 1
-150kg x 1
Chins: 7, 5, 4/5 (forgot)
BORs: 65kg x 12, 60kg x 12, 12 (dropped weight, slowed the negative down)
ISO Row: 15kg (per hand) - 12, 12, 12
Lat Pull down: Hole 5 x 12, H6 x 12, H6 x 10 + H5 x 8
Arms x lots
Grip holds: thick bar @ 40kg x 1min 37s, 1min 27s, 1min 26s
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Update pics:
Monday 30th June: Chest
Bench: 52.5 x 12, 12, 11+1spot
DB bench: 20's x 12, 12, 18's x 12
Inc dB bench: 18's x 12, 12, 12
Role pull down: N7 x 15, 15, N6 x 15
Straight bar pushdown: N7 x 15, 15, 15
Thick bar curls: bar x 12, +5kg x 12, bar x 12
Seem to have misplaced my log book.....Anyway, bench went really well this week, last week was a struggle compared, well happy.
Monday 30th June: Chest
Bench: 52.5 x 12, 12, 11+1spot
DB bench: 20's x 12, 12, 18's x 12
Inc dB bench: 18's x 12, 12, 12
Role pull down: N7 x 15, 15, N6 x 15
Straight bar pushdown: N7 x 15, 15, 15
Thick bar curls: bar x 12, +5kg x 12, bar x 12
Seem to have misplaced my log book.....Anyway, bench went really well this week, last week was a struggle compared, well happy.
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Tuesday 1st July: Legs
Squats: 70kg x 12, 75kg x 12, 12
Front squats: 50kg x 12, 12, 12
Snatch RDL: 60kg x 10, 65kg x 10, 70kg x 10
Ham Curl single leg (plate loaded): 5kg x 15, 7.5kg x 15, 15
Well, my legs didn't like that
Pleased with this session, need to attempt to keep the bar further back I think as it's going more over my toes than the middle of my foot...Although I'm loathed to mess around with it as things are going well.
Potentially going to start using Straps for my RDL's, one: so I can use more weight, two: so my hands don't lose all of their skin
Squats: 70kg x 12, 75kg x 12, 12
Front squats: 50kg x 12, 12, 12
Snatch RDL: 60kg x 10, 65kg x 10, 70kg x 10
Ham Curl single leg (plate loaded): 5kg x 15, 7.5kg x 15, 15
Well, my legs didn't like that
Pleased with this session, need to attempt to keep the bar further back I think as it's going more over my toes than the middle of my foot...Although I'm loathed to mess around with it as things are going well.
Potentially going to start using Straps for my RDL's, one: so I can use more weight, two: so my hands don't lose all of their skin
Wednesday 2nd July: Should, OH.Squat, Snatch work
Enjoyed this session, PP work is kind of working, just fatigue hit me
Snatch work, reasonably happy, played around with 40kg for the first time, shall continue to do so if energy levels permit.
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Thursday 3rd July: Deads
Not bad, still dissapointed with my strength but I'm persevering. BORs felt tasty last night.
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Decided I'm going to cut for a few weeks, Been monitoring my food levels for the past week and a bit so I'm going to take it from there, I'll see how the first week or two goes without cardio then I'll add it in if I'm not happy.
The intention is to start another 8 week cycle like the past two cycles, afterthat I'll assess where I am weight wise, if i'm happy I'll ramp up the calories and potentially look at doing the Ed Coan Deadlift routine.
- PP: 35kg x 12, 37.5kg x 9, 35kg x 9, 30kg x 12
- OHP: 25kg x 12, Bar x 10, 10
- OH.Squat: Bar x 3, 3, 30kg x F, 2, 2, 3
- Snatch: 30kg x 2, F
- Hang Snatch: 30kg x 3, 35kg x 2, 40kg x 1, 1, 1, F, 30kg x 3
- Snatch Balance: BW x 5, Bar x F, 1, 1, F, 1, 1, 1
- Standing SOTS: Bar x 8
- SOTS: Bar x F
Enjoyed this session, PP work is kind of working, just fatigue hit me
Snatch work, reasonably happy, played around with 40kg for the first time, shall continue to do so if energy levels permit.
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Thursday 3rd July: Deads
- Deads: 120kg x 5, 130kg x 5, 5, 5, 125kg x 5, 5
- Chins: 7, 6, 4+2negs
- BORs: 65kg x 12, 12, 12
- ISO Rows (per hand): 20kg x 15, 15, 15
- Lat pulldown: Notch 7 x 12m N6 x 12, N5 x 12
- Static Hold (Thick Bar): 50kg x 1min 10s, 1min, 37s
Not bad, still dissapointed with my strength but I'm persevering. BORs felt tasty last night.
___________________________________
Decided I'm going to cut for a few weeks, Been monitoring my food levels for the past week and a bit so I'm going to take it from there, I'll see how the first week or two goes without cardio then I'll add it in if I'm not happy.
The intention is to start another 8 week cycle like the past two cycles, afterthat I'll assess where I am weight wise, if i'm happy I'll ramp up the calories and potentially look at doing the Ed Coan Deadlift routine.