Delvis: weight lifting log - time to conquer

Monday 6th January: Chest
  • Bench: 3 x 10 x 40kg
  • Inc. DB Bench: 3 x 10 x 14's
  • Tri Pull with twist (rope): 27kg x 15, 32kg x 15, 15.
  • Tri Push: 36kg x 15, 32kg x 15, 27kg x 15
  • Tri OH Extension: 10's x 10, 8's x 10, 10.

Due to my issues I had last year with my shoulder and pec, chest training is starting light then I'll work it up, no doubt I'll jump 5kg next week (or I might do 2.5kg depends what is recommended considering my shoulder) In general my shoulder felt nice, couple of ropey ones where I felt it slightly however it's a major improvement so far.

After the above, some rehab stuffs:

Internal shoulder rotation, Pec stretches, dislocations.
 
Legs today, nothing to write home about. Starting from the ground up basically as my squat strength is poor, so whacked 60kg on the bar which feels heavy :X

Squats: 3 x 8 x 60kg - Will stick 65 or 70kg on next week, I want to have some linear progression without losing form.
BSS: 3 x 8 x 14's - Not lovely really, wobbling all over the place.
Lunges: 3 x 8 x 14's - Again, horrible, balance fuuuuuu

Seem to be getting issues still with my right knee, I believe I feel it most at the bottom position of a squat, not sure. I'll attack it this week with a ball.
 
Thursday 9th January: Shoulders
  • WU: OHP = bar x 10, 30kg x 10, band stretches, dislocations
  • Push Press: 3 x 8 x 35kg
  • PP DS: 30kg x 8
  • Arnolds: 3 x 8 x 14's
  • S/S with: Cross body Hammers: 3 x 10 x 14's
  • Side raises: 3 x 15 x 10's
  • S/S with: Curls: 3 x 10 x 12's
  • Face pull (lat pull down): 3 x 15 x 39kg

-Push press, lawd, felt heavy after 6 reps, second and third set went much better because I really locked out my legs and glutes which helped loads.

-Arnolds, meh, might drop the weight and do more reps, not sure yet.

-Side raises, okay however my right shoulder didn't like a couple of reps.

-Face pulls, usual, felt alright.

Need to attack the rear of my shoulder tonight (so my external rotators I think? Infraspinatus, teres minor/major etc) It's so so so tight, this is a recurring problem and it feels plain awkward.
 
January 10th: Back
  • Deads: bar x 10, 70 x 5 (hello? Where are glutes?), 90 x 3 (better), 110 x 3
  • Deads WS: 3 x 5 x 130kg, 140kg x 1, 150kg x 1.
  • Pull Ups/ BORs@60kg: 5/10, 4+1neg/10, 5neg/10
  • Seated cable row: 3 x 12 x 45kg
  • Lat pull: 3 x 12 x 39kg

Deads:

My glutes didn't work first thing, doms from leg day. Pull ups, determined to do these despite being terrible at them (more reason to do them) Cable rows decided to tweak my shoulder somehow (front delt area I think) no idea why.

Back of my shoulder still tight as anything, it's a strange feeling, just need to attack it although this appears to be another recurring problem.
 
Last edited:
mrthingyx said:
Nice - you going to be pushing on for the 18th?
Click to expand...

Pushing on? I might switch things around next week as I would like to be fresh on Saturday for deadlifts really (as opposed to last time where I deadlifted Friday and Saturday :p), not sure what is planned for the meet.

Cheers Deception, it's 130kg but I'm working it up on the 5rep range to see how the back feels.
 
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