Duvet's 'Trying to be not so lame' Log

[duvet77]

Today legs

Front squats: 40, 50, 60kg x 6, 6, 6
RDL: 40kg x 10, 10, 10, 50kg x 10
Hip thrusts: 60kg x12, 12, 12
Leg press: 90kg, 110kg, 130kg, 150kg, 170kg
40kg x 12, 12, 12
Kettlebell swing

Fairly conservative. My leg strength sucks.

 

[duvet77]

Ab rollouts after some wine...

10, 6, faceplant

 

[duvet77]

There's lots of logging action at the mo, i keep getting pushed of the first page. Must be cos its new year! Anyway, today's Chest/tri sesh...

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
82kg x 4, 3, 3 rep PB
Was a bit surprised at how tough this was but still gets a smily face.


DB Bench
30kg x 8, 8, 8
whoop... up to 32s next week

Plate loaded chest press
70kg x 8, 7, 7


Dips
BW x 8, 8, 8


CGBP
55kg x 8, 7, 5
50kg x 6


Then some foam rolling and stretching etc.

Also was practically accused of stealing a resistance band by the rugby teams strength coach.

 

[KiNgPiN83]

Nice benching dude. Hopefully I can start to attain those sorts of figures this year. Progress seems to be a bit slow for me bench wise.

 

[duvet77]

Thanks. I've always been rubbish at bench, and never made much progress. I avoided doing it for a long time because I was so bad at it, and it used to cause issues with my shoulders.

I've taken a bit of time to get my setup better and have started doing mobility work, and I've finally started to make some progress. Hopefully it can continue.

 

[duvet77]

This mornings sesh...

Trapbar deads:
40kg x 8
60kg x 8
80kg x 5,
100kg x 5, 5, 5, 5, 5

Chins:
3, 3, 3, 3
first set pronated grip, rest neutral

1 arm DB row
Couldn't get near a bench.

plate loaded machine pulldown
40kg x 8
80kg x 8
100kg x 8, 8, 8

plate loaded machine row
40kg x 8
80kg x 8
100kg x 5, 5, 5

BB curl
30kg x 10, 10, 5

Fat gripz BB curl
20kg x 6, 6, 6

 

[Delvis]

Get those deadlifts up man! 100kg way too easy going by that

How are they looking?

 

[duvet77]

I need to hit the mobility work before I increase the weight by much. I felt i held my posture quite well, but i'd be guessing without a video. Core was braced well i think and thoracic posture felt good, but I still felt some pain in my back.

 

[BennyC]

Get those deadlifts up man! 100kg way too easy going by that

How are they looking?

Agreed, in for vids.

 

[duvet77]

Will try to oblige next time.

 

[Delvis]

Pain? Where and when?

Vids help no end dude, especially in rehab stuff or if you're worried about how you're moving.

 

[duvet77]

Pain? Where and when?

Vids help no end dude, especially in rehab stuff or if you're worried about how you're moving.

lumbar, centrally. Mild pain. I get lower back ache sporadically thorughout the day.

I have APT so it's possible I'm in too much extension when I lift.

 

[Delvis]

Basically what I get, dull ache constantly *thumbs up*

Get vids, it will help, might just be how you're pulling initially or settings up.

 

[mrthingyx]

May have to change your technique... y'know... to avoid loading your back...

 

[BennyC]

God that makes me want to vomit.

 

[Delvis]

 

[duvet77]

So that's how you hurt your back delvis?!

 

[Delvis]

Yeah man.

 

[duvet77]

Won't be able to get to the gym much this week because of family stuff, so skipped shoulders, did legs today, will do chest tomorrow and that will be it. Probably no training next week eihter.

Front squats:
bar x 12 x 2
40kg x 8
50kg x 8
60kg x 6, 6, 6
65kg x 5

RDL:
40kg x 10
50kg x 10, 10, 10, 10

Hip thrusts:
40kg x 12, 12
50kg x 12
60kg x 12, 12

BSS:
10kg x 6, 6, 6
(10kg each hand not total)

Leg curls:
42.5kg x 12, 12, 12

Doesnt look much but couldn't walk after. Fairly sure it was the BSS.

 

[mrthingyx]

Doesnt look much but couldn't walk after. Fairly sure it was the BSS.

Seems legit.