Delvis: weight lifting log - time to conquer

Monday 13th November: Chest
Bench: 70kg x 6,6,6 hnnnnng
DB bench: 28's x 8,8, 26's x 8
Inc. DB bench: 24's x 8, 22's x 8,8
Straight bar push down: n8 x 15,15,15
S/S with
Single rope pulldown: n2 x 15, n1 x 15,15

Well, things clicked today! :D
70kg bench for reps, safe to say 75kg isn't my 1rm now....28's for two sets on dB bench, and the 24's shifted after benny helped me get them up. Also, handsome spotter gainz.

For someone with a duff shoulder, its a scary thought that my bench is starting to lift more than my squats.....
 
Tuesday 14th October: Legs
Squats: 70kg x 3,3,3,3,3
-Singles: 80kg, 90kg, 100kg - erf, heavy.
Front squats: 70kg x 3 (woops, wrong weight), 75kg x 3,3,3,3
Standing calve raise: 45kg x 15,15,15
Seated calve raise: 35kg x 15, 32.5kg x 15,15

So, squats, weight is naff, but I'm having issues with it so dialed things back, either way I actually find those singles heavy :( Trying out some new stances for back squats, mobilising my hips and ankles and generally trying to recreate it.

In general, my squats have been feeling better after hip flossing and stuff but they're still crap.

 
Thursday 16th October: PP and snatch
PP: 45kg x 6,6, 42.5kg x 6
OHP: 35kg x 8,7, 32.5kg x 7
OH.Squat: bar x 3,3, some?, 30kg x 3, fail, 2 then F
Snatch: 40kg x 1 then F, 2 then F, 3, 3, 50kg x FFF, F
Face pull: n10 x 15 15, n9 x 15

Well, that felt terrible....apparently the new front rack PP position hurts my wrists, so having to have a play with that.

OH.Squat I could tell wasn't working,hence the bail.

Snatch,had to really concentrate on this to get it working.

 
Friday 17th October: Back - Ed Coan Week 6
Deads(85%): 1 x 2 x 162.5kg
Speed deads(70%): 3 x 3 x 132.5kg
Power shrugs(65%): 3 x 5 x 115kg

Snatch grip RDL: 3 x 5 x 95kg
BOR: 3 x 5 x 80kg
Underhand lat pull down: 3 x 5 x n11
Good morning: 5 x 52.5kg, 5 x 55kg, 5 x 57.5kg

Deadlifts: good, felt nice this week despite not being on the platform....also opted to not use the 'other' platform, which was a good choice in the end. 162.5 x 2 felt nice, forgot to record it though.

Power shrugs: still odd.

Everything else was tasty. RDLs just horrible in a good way. BORs, notbad.jpeg. Lat pull down, trying to not increase too quickly so I don't get sloppy. Good mornings, no idea about these, its a weird movement but I'm doing what works.

 
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Monday 20th October: chest
Bench: 72.5kg x 5+1 assist, 70kg x 6, 5+1 assist
DB bench: 28's x 8, 3(left fail...), 8(lol....), 26's x 8
Inc. DB bench: 24's x 8, 22's x 8,8

Lawd. Bench felt extremely heavy, but still good numbers. Flat dB bench I found it hard getting in to position as I was using a gash bench... Incline was weirdly better this week, but I still struggle getting the weights into position, once its there I'm fine? :/

Debating whether to roll back next week, or do one more week, as my shoulder is feeling a bit naff.
 
Fine, I'll just snap then.

Tuesday 21st October: Legs
Front squat: 60x5, 65x5, 70x4,4, 75x3,3
Deficit split squat(offset dB): 3x10x16kg
V-squat: 40kgx12, 50kgx12, 60kgx12

Changing things up for legs, prioritising front squats and doing some dopifferent movements to highlight weak areas and improve them. I'm also doing the following warmup:

Back ext.: 3x12xbw
Box jumps: 3x3 to bench
Couch stretch and hip opener
O/H squat: 3x5xbar
Click to expand...

The above helped my hip no end. I have a few things to tinker on the front squats but this week was to just gauge numbers and take it from there.

 
Thursday 23rd October: PP and snatch pulls
PP: 45kgx6,6,6
OHP: 35kg x 8,6, 32.5kg x 8
Snatch pulls:
Bar x 5,5,5
30x 5
40 x 3
50 x 3,3
55 x 3
60 x 3
65 x 3
70 x 3
60 x 3
40 x 3,3,3,3
Face pulls (standing): n9 x 15, n8 x 15,15

PP, cannot get on with keeping my elbows up as it bends my wrists back, annoying as it makes the weight easier,...halp?

Snatch pulls, no OH.Squats or full snatches this week as my left hand is being weird, when the bar is overhead in snatch position something is tweaking so taking a week off.

As such, the snatch pulls weren't too good, can't get my wrists vertical and lacking some power, I'm also read lifting the weight up essentially, which is incorrect....I have some things to tinker so hopefully it goes better next week

 
Friday 24th October: Back - Ed Coan WK 7
Deads WS: 1 x 2 x 170kg
Speed deads: 3 x 3 x 142.5kg
Power shrugs: 2 x 5 x 122.5kg
RDL: 100kg x 5, 105kg x 5
BOR: 85kg x 5,5,5
U/H lat pulldown: N12 x 5, N11 x 5
A/B good morning: 60kg x 5, 65kg x 5

That was awesome. 170kg this time around felt so much better.
The speed deads felt glorious also.
RDL seemed to work wonderfully.
BORs I should have increased the weight but forgot hence the extra set (accessories were 2x5 this week).
Lat pulldown only has 13 notches I think so may need to get creative with the pauses...
Good morning, still weird as hell but improving.


Next weeks line up:
Deadlift (95%): 1x2 @ 180 kg
Speed deadlift (70%): 3x3 @ 132.5 kg (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 132.5 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Click to expand...

Repping a weigjt I've not lifted.before....haaaaah
 
Maxeh said:
Awesome
Click to expand...

:) this week will be interesting!

Monday 27th October: Chest
Bench: 72.5kg x 6, 70kg x 6, 5+1 assist
Flat dB bench: 30's x 6, 28's x 7, 26's x 8
Inc. DB bench: 24's x 7, 22's x 8, 20's x 8

Happy with my progress for bench, 1rm was 75kg so its safe to say I should get 80kg now.

I'm going to take a week off bench if not longer to see if I can address some issues with my shoulder, potentially postponing pressing work in general.
 
Tuesday 28th October: legs
Front squats:
70 x 5, 75 x 5
77.5 x 4, 80 x 4
85 x 3, 3
Deficit split squat: 20kg x 10/10, 18kg x 10/10,10/10
V-squat: 60kg x 12, 65kg x 12,12

Legs dead. Left leg couldn't balance on split squats, no surprise there.

 
Thursday 30th October: Snatch pulls
Snatch pulls:
Bar x lots, bar x 6, bar x some, Bar x some
30 x 9, 6
40 x 5, 5
50 x 5, 5, 3, 3
60 x 3, 3
50 x 3, 3
40 x 6, 6
Bar x some

Finished with some face pulls and internal rotation work.

No pressing this week as my hand is being gash so giving it a rest.

 
Friday 31st October: Back - Ed Coan WK 8
Deads WS: 1 x 2 x 180kg
Speed deads: 3 x 3 x 132.5kg
Power shrugs: 2 x 5 x 132.5kg
RDL: 105kg x 5, 107.5kg x 5
BOR: 90kg x 5, 5
U/H lat pulldown: N12 x 5, N11 x 5
A/B good morning: 65kg x 5, 67.5kg x 5

Tasty. New deadlift PB! Its a 2rm which beats my 1rm so that's the heaviest I've lifted. Dead happy.

Everything else was just a bonus really. 185kg next week :D


Edit: first rep was good, second rep was lol, back gave way a bit but never mind.
 
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