Delvis: weight lifting log - time to conquer

Delvis · 7 Feb 2013 at 15:54

Thursday 7th February: Shoulders and Core

Mobility: oh look, my elbow hurts already (dislocations? =/)
OHP: 10xbar, 5x30kg. 5x5x37.5kg (YES!)
Alternate DB Push Press: 18'sx4, 16's: 4x5.

Front and side raises supersetted

Cable front raise: 3x12x6.8kg
Cable side raise: 6.8kg: 8, 8, 6+2. (form is weird here, need to work on it)
Cable rear delt flye: 3x10x6.8kg
Pallof press: 14kg: 3x8
TRX roll-out: 9 (lol bail on 10), 10, 10.

YEAH BABY! Normally failed on the 4th set of OHP, so chuffed I finished the all of the sets, final rep was a right grind. DB push press kill me, pathetic weight but it'll get worked on.

Elbow still giving me some grief, I wonder if it's the dislocations causing it, so I must be doing them like a right oddjob or something.

Form isn't amazing on the OHP, but people asked for a video so I did it. Form starts off 'okay', then just gets worse

LiE · 7 Feb 2013 at 16:00

Good work on the OHP.

King Damager · 7 Feb 2013 at 16:03

I recently had that ****yeah moment on ohp at 30 xD

Why is it always that you can't make the fourth set, but the fifth set is fine!

kd

Delvis · 7 Feb 2013 at 16:04

LiE said:
Good work on the OHP.

Thanks mate

Really struggle on shoulders, but I'm finally able to actually train them without too much aggravation, so hopefully things will get better with time.

Also, said video:

Delvis · 7 Feb 2013 at 16:05

King Damager said:
I recently had that ****yeah moment on ohp at 30 xD

Why is it always that you can't make the fourth set, but the fifth set is fine!

kd

I just failed the 4th set for the last two weeks, then I'd drop to 35kg. It was weird...then this week I've done the fourth set AND the 5th? Work that one out strength God!

Deception · 7 Feb 2013 at 16:23

I dont know why, but it looks like you're trying to push it behind you instead of straight up.

Delvis · 7 Feb 2013 at 16:25

Probably lack of shoulder mobility, it's weird. When doing it, it feels fine, but looking back at it? God knows what Im doing

King Damager · 7 Feb 2013 at 16:33

Delvis said:
I just failed the 4th set for the last two weeks, then I'd drop to 35kg. It was weird...then this week I've done the fourth set AND the 5th? Work that one out strength God!

When I did 30, I managed 5/5/5/4/5 twice in a row. Third attempt and I hit 5/5/5/5/5. Never bother dropping the weight xD

Deception said:
I dont know why, but it looks like you're trying to push it behind you instead of straight up.

Might be something to do with him trying to get his head underneath it once it's cleared his head, but hard to say.

kd

Delvis · 7 Feb 2013 at 16:36

King Damager said:
When I did 30, I managed 5/5/5/4/5 twice in a row. Third attempt and I hit 5/5/5/5/5. Never bother dropping the weight xD

Might be something to do with him trying to get his head underneath it once it's cleared his head, but hard to say.

kd

I'd rather get a full set, and doing the same weight again after failing it wouldn't happen.

Probably, I've always been told to get your head under the bar. In fact, if this doesn't happen, or the weight stays forward, it just doesn't shift.

Deception · 7 Feb 2013 at 16:38

I think its because even though your head is back, you act like it is in the way and go around it. The move the sets go on, the better the movement gets (watched it back a few times trying to figure it out).

Good job though, coming along nicely.

I've got OHP tomorrow, so I will try and get a vid as it might just be my eyes! My heavy set doesn't really show much.

Delvis · 7 Feb 2013 at 16:39

Hm, so it gets better as I fatigue more? =/ How odd

Deception · 7 Feb 2013 at 16:43

Delvis said:
Hm, so it gets better as I fatigue more? =/ How odd

Could just be me. Set 1, rep 4 shows what I as looking at. could have just been a one off, like you lost tension somewhere. You putting your chest up and using stiffening up your upper back (mostly lats)? I find that gives me a really nice shelf to push from when I bring the back down.

Although Im pretty weak now because of having time off

Delvis · 7 Feb 2013 at 16:51

I pretty much forgot about actively pushing my chest up, so may explain some bits...I doubt it's much different even when I do that though to be honest

Deception · 7 Feb 2013 at 16:52

Delvis said:
I pretty much forgot about actively pushing my chest up, so may explain some bits...I doubt it's much different even when I do that though to be honest

I find if I drop my chest when the bar is coming down, I can rarely get it back up, especially when im getting fatigued.

Syla5 · 7 Feb 2013 at 17:29

I kinda noticed this on monkee's as well, am I the only one that brings the bar down to touch the too of my chest between reps?

Somnambulist · 7 Feb 2013 at 18:47

Syla5 said:
I kinda noticed this on monkee's as well, am I the only one that brings the bar down to touch the too of my chest between reps?

I touch my chest as well -not an OHP session unless I'm sporting red marks on myself at the end.

Delvis · 7 Feb 2013 at 19:44

I bring it down so its full ROM of my shoulders, otherwise your just compensating movement somewhere I'd have thought ie shoulders rolling in some odd position?

I try not to let my wrists bend either way as they're pretty naff as it is pain wise.

Delvis · 8 Feb 2013 at 09:57

Friday 8th February: Back

Mobility-leg stretching mainly
Deads: barxsome, 70kgx7, 90kgx3, 110kgx3.
Deads WS: 3x5x125kg
BOR (strapped): 5x5x70kg
Pull ups (assisted) @ 27kg: 5, 5. @23kg: 5 (not quite ready for this)
Lat-pull down: 5x5x54.5kg (short rests)
Seated cable row: 5x5x52kg, dropset: 20x32kg.

First set of deads felt good, the next two didn't feel great, my tightness went completely, I leaned too far forward as a result, just meh basically.

BORs might need to be dropped, I'll keep plugging at them though. Pull ups are coming along, one notch down from last week so it's improving, can't wait to do BW.

Biceps were pumped which was amusing. Left bicep also giving me a bit of grief, hence the different mixed grip on deadlifts...

Delvis · 9 Feb 2013 at 12:08

Looking at the video again, the first and third sets are the best, the second set is comparatively naff.

In other news, just over 84kg this morning...I was about 79kg in October/November last year, so may dial it down a touch.

Delvis · 11 Feb 2013 at 09:37

Still a fatty.

Monday 11th February: Legs

Mobility
Squats: 10x40kg, 5x60kg, 80kg: 4 or 5, failed.
Squats: WS: 5x5x60kg (possibly an extra set as well)
RDL: 5x5x50kg.
Some further mobility

Well, today was terrible, something wasn't right as soon as I walked in to the gym, coupled with the failed 80kg set (???) I just felt gassed. Been feeling naff all of last week and generally bloated.

Being bloated and suddenly being 84kg as played havoc on my mind as well, just need to slap myself and get a grip.

Going to spend this week as a deload and sort my shizzle out, not really feeling much at the moment for whatever reason. I'll try and get a proper plan together for the next month and go from there.