Delvis: weight lifting log - time to conquer

17/10/18:
dB bench: 26*8,8, 24*8.

Inc dB: 18s*8,8,8 / Plate hold 20kgx10s*3 / Pallof (4cable)*10s*3

Getting into the same Territory with dB bench as last time, meaning I can't get the DBs into place very easily :p Still, happy with that
 
Friday's:
19/10/18: deadlift: barx5,60*3,80*3,100*1
110*3,3,3,3,3

Cable rows: 42.5*12,12,12

Single arm cable: 15*12/12,12/12,12/12

Curls n tris*all the reps
___________

Taking a deload this week:

Deload: squats: barx10, 30*5, 45*12,12,12
GM's bar x 5,5,5 / hang power cleans: bar x 10,10, 10
 
Hah, not updated in a while, so.mega post below:

24/10/18:deload: dB bench: 18s*12,12,12
Inc.db bench: 12sx12,12,12 / platehold*10s* / 3 Pallof(3.75cable)*10s* 3

26/10/18:deload: deadlift: barx5,5, 60*3
77.5*5,5,5,5
Cable rows: 30*12/12/12

31/10/18: bench: 12,16,20*some
24s*8,8,8
Inc.db bench: 16s*10,10,10
20kg hold*10s,10s,10s / Pallof(4plate)*10s,10s,10s

1/11/18: squats: bar*5,5,40*5,50*3
60*5,5,5
GM's: bar*5,5, 5/ hang power cleans: bar*8. 30*8,88

2/11/18: deads: barx5,3, 60*3, 80*3,90*1
105*3,3,3,3,3
Cable rows(right):16*12, 18*12,12

5/11/18: squats:barxsome,some, 40*5, 50*5, 60*5
65*5,5,5,5
GM's: 25*5,5,5 / Hang power cleans: 25*10,10,10

7/11/18: dB bench: 12*10, 16*10,20*4,
26*8,8,8
Inc.db press: 18s*10,10 10/ pallor(5plate)-left*10s,10s,10/. 25kg plate hold*10s, 20kghold*10s,10

9/11/18: deadlift: barx5,40*3,60*3,80*3,100*1
110*3,3,3,3,3
Cable rows (right):18*12,12,12
Tris n bis: 7,8,9 and reverse for 12's
 
And, last week:

13/11/18: squats: bar*5,40*3,50*3,60*2,
70*5,5,5,5
GM's*30*5,5,5 / hang power cleans*30*10,10,10

14/11/18: dB bench:12*8,16*10,20*5,24*4
28s*8,8(lagging),7(no attempt on 8)
Inc.db press: 20s*12,12,,12 / Pallof(left) 5plate*10s,10s, 10s,/ 25kg plate hold*10s, 10s, 20kg*10s

16/11/18: deads: bar*some, 40*3,60*3,3,90*3,100*1,
115*3,3,3,3,3
Cable rows(right):19*12, 20*12,12
Bis n tris: 7spot and reverse for 15: *3



Main points to note here are squats are feeling okay, better than they have for a long time anyway.

ALSO! got to use the 28s on dB bench again finally,muwahahaha

This week, having a different week and trying some heavier movements,I'll then go back to the program and reset a bit to hopefully finish off better than lastt time

9/11/18: squats: heavies
Bar*3,5,40*5,60*3,80*1,90*1,100*1(year pb),1(rep on!),90*2,2, 80*3 - (back was being funny pre squats)
Hang power cleans: bar*10, 30*10,10

As you can see, 100kg again! Yay! Not moves triple figures on squats for, what I presume is atleast a year or two,maybe more, so I'm happy with that.
 
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mrthingyx said:
I can't remember the last time I squatted three figure... :eek::(:o:D

Nice to see it all happening again. :)
Click to expand...

Thanks dude

Been back at it obviously, just not logged anything,my issue at the moment is a lack of a plan to follow, currently switched it up to do more reps, so I'll see how squats progress and whether they aggravate my back, I'm also keeping an eye on deadlifts as I've gone to 3*5, although wondering if I prefer 5*3
 
Can't remember what I've loveged, so have all of it.

2/1/19: legs
Squats: bar*8,10, 40*8,
60*8,88
Sled push: 20kg*up+down, up+down, up+down
S/S
GM's: bar*5,5,5

3/1/19: chest
dB bench: 12s*12, 16s*12
22s*8, 8,8
Inc dB bench: 18s*12,12,12
S/S
20kg plate hold: 10s,10s,10s

4/1/19: back
Deads: bar*8,8, 60*5, 80*3, 100*1,
120*5,5,5
100*5
Single dB row: 26kg*12/12,12/12,12/12
Seated cable (fly stack): 27.2kgx12, 31.8kg*14,

7/1/19: legs
Squats: bar*some, 10, 40*10, 60*1,
65*8,8,8
Sled push: 30*2lengths*3
S/S
GM's: 25kg*5,5,5

9/1/19: chest
dB bench: 12*12, 16s*10,
24s*8, 8, 8
Inc.db bench: 20s*12, 12 (lagging),18s*12
S/s
20kg plate hold: 10s, 10s, 10s

11/1/19: back
Deads: bar*8,5, 70*5, 100*3, 1
125*5,5,5
Lat pull: 56.9?*12, 49.9*12 43.1*12
S/s
Narrow row: 43.1* 36.3*12,29.5*12

Nothing to right home about, but it's all about moving and not snapping atm.
 
mrthingyx said:
Sled pushes? Niiiiiice...
Click to expand...

Yeah,just trying some bits, seeing what works.

I have no real goals other than to lift, a d hopefully get more weight on the three lifts.

Would like to set up for a program at some point but as I lunchtime train time is of the essence really
 
14/1/18: Legs
Squats: bar*some,some, 40*some,60*1,70*1,80*1
70kg*8,8,8
Sled push: +40kg, 2lengths*3
GM's: 30kg*5,5,5

Bit of discomfort in the back initially, I think I change my movement pattern when things get heavier for me, just need to be mindful and not compensate for silly movement patterns
 
Copy pastaaaaa

16/1/18: chest
dB bench: 12s*8, 16s*8, 20s*4
26s*8, 8, 8 (getting them up initially, ugh)
Inc. dB bench: 20s*12(tiring), 11(fail 12), 18s*12(just)
Trap bar carry:
+40kg*2lengths
+60kg*2lengths
+80kg*2lengths, 4lengths, 4lengths

Standard struggling with anything other than deadlifts
 
18/01/19: back
Deads: bar*8,5, 60*3,80*3, 100*2,
130*5,5,5
Lat pull: 56.7*12, 56.7@[email protected], 49.9*[email protected]
S/s
Narrow row: 43.1*12, 43.1*12, 36.3*12
Piramid tris pulldown: 15s *6.8kg,9.1,11.3,9.1,6.8,4.5

May switch it up next week, do 6s on squats, 3s on deads, 6s on dB bench, then go for another week or two and reset a bit.

We shall see!
 
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