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Delvis: weight lifting log - time to conquer
- Thread starter Delvis
- Start date
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Have been
Friday 8th August: Back
Deads: 135 x 5, 137.5 x 5,5, 140 x 5,5
Bors: 70kg x 12, 72.5kg x 12,12, 70kg x 10
Chins: +7.5kg 4+3 negs, +5kg x 3/4+2negs, @bw x 5
Iso row: 20kg x 15, 25kg x 15, 15
Lat pull down: N8 x 8,8,8, N6 x 10
Tasty. Took the shoes off, much better. Seemed to do something to my back, probably just strained it slightly so need to watch that, still a bit sore this morning.
Everything else not bad, keep smashing.
Deads: 135 x 5, 137.5 x 5,5, 140 x 5,5
Bors: 70kg x 12, 72.5kg x 12,12, 70kg x 10
Chins: +7.5kg 4+3 negs, +5kg x 3/4+2negs, @bw x 5
Iso row: 20kg x 15, 25kg x 15, 15
Lat pull down: N8 x 8,8,8, N6 x 10
Tasty. Took the shoes off, much better. Seemed to do something to my back, probably just strained it slightly so need to watch that, still a bit sore this morning.
Everything else not bad, keep smashing.
Thanks bru 
Updaaaaaaaaaaaaate
Monday 11th August: Chest
Bench: 65kg x 6, 62.5kg x 5+1 assist, 60kg x 6, 50kg x 8
DB Bench: 26's x 8, 24's x 8, 22's x 10 (felt amazing), 9
Inc. DB Bench: 22's x 5 (look), 18's x 10, 12 (no pain this week....)
Straight bar pushdown: N8 x 15, 15, N7 x 15
Single rope pulldown: N2 x 15, 15, N1 x bajilllion
Pallof press, green band: 12, 3sec pause x 12, 12
Bench, not bad....I guess in hindsight I hit my rep range but felt so much weaker this week than last week...
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Tuesday 12th August: Legs
Squat: 87.5kg x 3, 90kg x 3, 3, 92.5kg x 3, 3
Front squat: 75kg x 3, 77.5kg x 3, 80kg x 3, 3, 3
Snatch RDL: 85kg x 8, 87.5kg x 8, 8
GHR thing: +5kg x 8, 8, 8
Han curl: 10kg x 15, 12.5kg x 12, 12
Tasty. Squat going still, don't think I kept as tight as last week, using the different rack didn't help....apparently the gym is getting a little busier. Pfft
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Thursday 14th August: Shoulders and snatch stuff
PP: 45kg x 6, 6, 42.5kg x 6, 40kg x 7
OHP: 32.5kg x 8, 30kg x 8, 27.5kg x 8
OHSquat: Bar x 4, 5, 30kg x 4, 35kg x 3(I think), 40kg FF-Couldn't even snatch the bar up
Hang Snatch: 40kg x FF, 1/F, 2
Full snatch: 40kg x 1/F/F, 1/F/1, 3.
Face pull: N6 x 15, N7 x 15, 15
Rear DB flyes: 4kg x 15,15,15
Pushpress went better this week, managed to get the leg drive working better. OHSquat was fine until the 40kg sets, just couldn't get the bar up.....That obviously went in to the snatch work as well which royally annoyed me.
Always next week I guess...
Monday 11th August: Chest
Bench: 65kg x 6, 62.5kg x 5+1 assist, 60kg x 6, 50kg x 8
DB Bench: 26's x 8, 24's x 8, 22's x 10 (felt amazing), 9
Inc. DB Bench: 22's x 5 (look), 18's x 10, 12 (no pain this week....)
Straight bar pushdown: N8 x 15, 15, N7 x 15
Single rope pulldown: N2 x 15, 15, N1 x bajilllion
Pallof press, green band: 12, 3sec pause x 12, 12
Bench, not bad....I guess in hindsight I hit my rep range but felt so much weaker this week than last week...
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Tuesday 12th August: Legs
Squat: 87.5kg x 3, 90kg x 3, 3, 92.5kg x 3, 3
Front squat: 75kg x 3, 77.5kg x 3, 80kg x 3, 3, 3
Snatch RDL: 85kg x 8, 87.5kg x 8, 8
GHR thing: +5kg x 8, 8, 8
Han curl: 10kg x 15, 12.5kg x 12, 12
Tasty. Squat going still, don't think I kept as tight as last week, using the different rack didn't help....apparently the gym is getting a little busier. Pfft
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Thursday 14th August: Shoulders and snatch stuff
PP: 45kg x 6, 6, 42.5kg x 6, 40kg x 7
OHP: 32.5kg x 8, 30kg x 8, 27.5kg x 8
OHSquat: Bar x 4, 5, 30kg x 4, 35kg x 3(I think), 40kg FF-Couldn't even snatch the bar up
Hang Snatch: 40kg x FF, 1/F, 2
Full snatch: 40kg x 1/F/F, 1/F/1, 3.
Face pull: N6 x 15, N7 x 15, 15
Rear DB flyes: 4kg x 15,15,15
Pushpress went better this week, managed to get the leg drive working better. OHSquat was fine until the 40kg sets, just couldn't get the bar up
.....That obviously went in to the snatch work as well which royally annoyed me.Always next week I guess...
Friday 18th August: Deads
Deads: 140kg x 3, 145kg x 3, 147.5kg x 3, 150kg x 3, 3
Bors: 75kg x 12, 12, 72.5kg x 12, 70kg x 12
Chins: +7.5kgx6, +5kgx5, @bwx4 (+3negs)
Iso row: 25kg x 15,,15,15, 50kg x 15(both hands)
Lat pull down: n8 x 10,10,10, n6 x 10
Not bad, things felt better today
Deads: 140kg x 3, 145kg x 3, 147.5kg x 3, 150kg x 3, 3
Bors: 75kg x 12, 12, 72.5kg x 12, 70kg x 12
Chins: +7.5kgx6, +5kgx5, @bwx4 (+3negs)
Iso row: 25kg x 15,,15,15, 50kg x 15(both hands)
Lat pull down: n8 x 10,10,10, n6 x 10
Not bad, things felt better today
Thanks man!
Schedule seems to work out reasonably well Back home before 7pm usually which gives me a few hours at home so that works. Gf is going to Uni soon for weekends so I may end up changing my routine so it happens over the weekend predominantly.
Schedule seems to work out reasonably well
Back home before 7pm usually which gives me a few hours at home so that works. Gf is going to Uni soon for weekends so I may end up changing my routine so it happens over the weekend predominantly.
Yeah I don't usually train weekends obviously, just it might be nicer from a relationship standpoint to have more free time during the week
Monday 18th August: Chest
Bench: 65kg x 6,6,6
Flat dB bench: 26's x 8,8,8
Inc. DB bench: 24's x f,f, 22's x 8,8 20's x 8
Straight bar push down: n8 x 15, n9 x 12, n8 x 11, n7 x 15
Single arm rope pulldown: n2 x 15,15,,15
Pallor press: n4 x 12,12,12
Hnnnnng, yes! Bench PB's all round. Things seemed to click yesterday and it was awesome
Barely shifted 65kg last week, managed three sets of six this week. DB bench worked a treat also, same with incline
Bench: 65kg x 6,6,6
Flat dB bench: 26's x 8,8,8
Inc. DB bench: 24's x f,f, 22's x 8,8 20's x 8
Straight bar push down: n8 x 15, n9 x 12, n8 x 11, n7 x 15
Single arm rope pulldown: n2 x 15,15,,15
Pallor press: n4 x 12,12,12
Hnnnnng, yes! Bench PB's all round. Things seemed to click yesterday and it was awesome
Barely shifted 65kg last week, managed three sets of six this week. DB bench worked a treat also, same with incline
Oddly feels okay today (not 100% though, never is) need to give it some loving
Still the best deadlift form on the entire internet. I still don't understand how it doesn't translate to your squat but hey, I'm the opposite.
Thanks bud
Tuesday 19th August: legs
Squats: 92.5kg x 3, 95kg x 3,3,3,3
Front squat: 80kg x 3, 82.5kg x 3,3, 80kg x 3,3
Snatch grip rdl: 87.5kg x 8, 90kg x 8,8
Ghr thing: +5kg x 8,8,8
Ham curl (single leg superset): 15kg x 10, 10kg x 10, 5kg x 12
Not bad, nice numbers, terrible form this week, knees kept collapsing.
Friday 22nd August: Back (+some shoulder)
Deads: 150 x 3, 155 x 3, 157.5 x 3,3, 155 x 3
Bors: 77.5 x 12, 75 x 12,12
Chins: +7.5kg x 4, +5kg x 4/5?, BW x 4 + 3negs
ISO row: 25 x 15, 27.5 x 15,15, two arms: 50kg x 15
Lat pulldown: n8 x 10,10,10, s/s: n6 wide x 15, n6 narrow x 15
Face pull: 15kg x 15,15,15
Rear dB fly: 6kg x 15,15,15
Side raises: 4kg x 15,15,15
Not bad, could be tighter as I started to slow down and fatigue on the 157.5kg set...
Deads: 150 x 3, 155 x 3, 157.5 x 3,3, 155 x 3
Bors: 77.5 x 12, 75 x 12,12
Chins: +7.5kg x 4, +5kg x 4/5?, BW x 4 + 3negs
ISO row: 25 x 15, 27.5 x 15,15, two arms: 50kg x 15
Lat pulldown: n8 x 10,10,10, s/s: n6 wide x 15, n6 narrow x 15
Face pull: 15kg x 15,15,15
Rear dB fly: 6kg x 15,15,15
Side raises: 4kg x 15,15,15
Not bad, could be tighter as I started to slow down and fatigue on the 157.5kg set...
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Thanks! This is true, trying something different in a week or two to hopefully push that bit further 