Delvis: weight lifting log - time to conquer

Interesting.

Can you see you're jumping forward on the snatch? That's because you aren't driving your hips through via your heels. This means the bar isn't going in the right place for you to catch it overhead.

More heels, please. :)
 
Monday 7th July: Chest
Bench: 50kg x 8, 55kg x 8, 8
Flat DB bench: 18's x 10, 22's x 10, 12
inc. DB bench: 22's x 10, 20's x 10, 18's x 10
Rope pull down: N5 x 15, N6 x 15, 15, N5 x 15
Straight bar push down: N5 x 15, N6 x 15, 15, 15

Wednesday 9th July: legs
Squats: 80kg x 5,5,5,5,5
Front squat: 60kg x 5, 65kg x 5, 70kg x 5,5,5
Rdl's: bar x 10, 60x10, 70x10, 80x10 (straps on 70 and 80)


I appear to be accumulating some major tight spots, particularly right shoulder and right knee...knee started to feel odd on the later sets, this appears to happen when the weight starts to get heavier and my knees lose it...I also seem to have an issue with my right ankle collapsing, but it has been doing that since the beginning g of time...
 
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How tight are your adductors on the right hand side, and how strong is your right glute med?

It would be interesting to see you do some unilateral (single leg) work do determine whether this is a pattern or biomechanical issue.

It could also be external hip rotation limitations (capsule, abductors) or potentially one Iif yiur lateral rotators not firing correctly... ever stuck a hockey ball into the area around your lateralhhip rotators (piriformis, gemellus, etc.)?
 
I believe I have stuck a ball in to thos areas yes but not for a long time, think I need to start off by actually stretcing those areas, I've got lazy.

Adductors in generaly are crap and short. I basically don't do single leg work as it just ends up hurting my knees, probably due to not tracking properly, either way I'm loathed to do any as it'll put me back a few weeks yet again. I'm just a little confused as to why it would lead to my ankle bending inwards like that.

Thursday 10th July: Shoulders, OHSquat and snatch work
PP: 40kg x 8, 37.5kg x 8, 8
OHP: 30kg x 8, 8, 8
O.H.Squat: Bar x 4, 5. 30kg x 3, F, 3, 3. 35kg x 1, 1.
Hang Snatch: 30kg x 3. 40kg x Failed 3, 2 (fail 3rd), 3, 3.
Snatch Balance: Bar x 4 (fail 5th), 5.
Standing SOTS: Bar x 5, 25kg x 5, 5.
Weird rear cable pull thing: Notch 1 x 12, 12 12.


Pleased with today, PP destroying me as usual but hopeing it will improve some more this cycle. Enjoyed everything else no end, snatch work seems to be coming along (in terms of improving generally and finding it easier to shift weight), managed some more hang snatches at 40kg which I liked, just need to keep at it and remember all the little queues.
 
Friday 11yh July - Back
Deads: 130kg x 5, 5, 5. 120kg x 5, 5.
Chins: +2.5kg x 5, 5, 5(just)
BORs: 70kg x 12, 12, 11
ISO Rows (per hand): 10kg x 12, 15kg x 15, 20kg x 15
Lat pull down: Notch 7 x 12, 10. Notch 6 x 10
 
Handsome.

Though I couldn't do BORs and deadlifts on the same day - dat posterior chain burn out!

Rather you than me! :D

Good work :) Have done lat pull downs in ages! In fact I may on my deload week just do lots of mobility and machine work... ROFL, sorry I heard that out loud - I couldn't keep a straight face!

Keep it up Delvis :)
 
Freefaller said:
Handsome.

Though I couldn't do BORs and deadlifts on the same day - dat posterior chain burn out!

Rather you than me! :D

Good work :) Have done lat pull downs in ages! In fact I may on my deload week just do lots of mobility and machine work... ROFL, sorry I heard that out loud - I couldn't keep a straight face!

Keep it up Delvis :)
Click to expand...

:D

Ideally I'd be good at pull ups but last time i tried my shoulder didn't like it. Shall try starting to do them.

Back day is my favourite day <3
 
Monday 14th July: Chest
Bench: 55kg x 8, 57.5kg x 8, 8
Flat dB bench: 22's x 10, 24's x 8, 8
Inc. DB bench: 22's x 10, 8, 9
Rope pulldown: N6 x 15, 15, N5 x 15, 15
Straight bar push down: N6 x 15, 15, 15, 15
Bi's x looooadz

Pleased with that, bench going well. Annoyingly my right shoulder is being annoying lately, need to work on it, just wish it would be healthy :(
 
Tuesday 15th July: Legs
Squats: 80kg x 5, 82.5kg x 5,5,5,5
Front squats: 65kg x 5, 70kg x 5,5,5,5
Rdl's: 70kg x 10, 80kg x 10, 10 (all strapped)
Ham curl: 5kg x 10, 7.5kg x 10, 10kg x 10 (per leg)
Adductor wall stretch x pain

Good session, still collapsing my knees a bit, right ankle still going in...IVE had this issue for years, my right foot just feels like its twisted, shoukldtry and sort that really.


Thursday 17th July: shoulders and snatch
PP: 40kg x 8, 8, 35kg x 8
OHP: 30kg x 8, 27.5kg x 8, 25kg x 8
O.H.Squat: Bar x 4, 5, 30kg x 3, 3, 3, 35kg x 2, 3
Hang snatch: 40kg x 2 (F3), 3, 2 (F3) 1
Full snatch: 40kg x 3, 3
Snatch balance: Bar x 4, 2, 4
Standing sots: Bar x 5, 25kg x 5, 5


Enjoyed this, hnnnnng. PP was okay, just weak as usual although miles better than last week
 
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