Soldato
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Delvis: weight lifting log - time to conquer
- Thread starter Delvis
- Start date
Cheers mane
Update for today:
15/10/18: Squats: barx5,40*5,60*1, 65*5,5,5,5
GMs bar*5, 25*5, 5 / Hang Power cleans barx5, 30*5, 35*5,,5
Still pansy weights, but needs must
Haven't forgot about the drawing either, bear with me (sorry)
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
Still, happy with that
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
Still, happy with that
Wait, wat?
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
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
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.
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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I can't remember the last time I squatted three figure...
Nice to see it all happening again.
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.
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.
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
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
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!
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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