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

Conservative session this morning as my shoulder has been feeling iffy

Bench
40kg x 8
60kg x 8, 8, 8

DB Bench
30s x 5, 5, 5, 5, 4

Pec deck
40kg x 12
50kg x 12
50kg x 11

Dips
BW x 10, 8, 8

CGBP
40kg x 8
50kg x 8
60kg x 5
60kg x 4

Reverse crunches
3x12

Lying leg raise
3x5

Plank
3 sets
 
Failed miserably trying to set a bench PB on saturday. To be fair my shoulder is ****ed... couldn't even shoulder press the 14s this morning.

Went to Brum and met up with some guys who all were all doing the powerlifts. I felt a bit lame doing my front squats and sitting out deadlifts.

I did manage a front squat PB of 85kg though. Whoop. :rolleyes:

Today was shoulders. Couldn't do pressing so did:

cable lateral raises
DB lateral raises
front raises
rear raises
prone Ys
Facepulls.

Just realised I forgot shrugs.

I'm getting a few aches and pains recently so going to do some lower weight/higher rep work for a few weeks. Or should I say even lower weight! :(
 
mrthingyx said:
That's a good front squat: be proud of it. It's far more important than bench, anyway. ;) :D
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Thanks.

mrthingyx said:
What do you do for shoulder mobility?
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Well I've slipped a bit the last couple of weeks, but usually band dislocations and some lacrosse ball stuff. I've not finished reading supple leopard yet, but hopefully I'll throw some other stuff into the mix.
 
Tuesdays Legs session. A bit if a change of pace with generally lower weight and high reps.

Front Squats
40kg x 12, 12

RDLs
40kg x 12, 12, 12

Leg press
100kg x 12
120kg x 12
140kg x 12
160kg x 12
180kg x 8

Seated leg curl
40kg x 12
45kg x 12
50kg x 12

Bulgarian split squat
14kg x 8, 6
I really struggle getting into a good position with these and had all sorts of balance issues. I'm fine with vanilla split squats.

Hanging knee raises
8, 8, 6

Lying leg raises
6, 6, 6

Plank
3 sets

Fairly easy session. Will be upping the weight on most things
 
Chest/tri/front squats
I'm increasing the frequency of front squats to at least twice per week.

Bench
40kg x 6
50kg x 12, 16(f)

Front squats
42.5kg x 12, 12

DB Bench
20s x 12, 13(f)

Cable crossover
7.5kg x 12, 10(f)

Dips
BW x 8, 8, 8

CGBP
40kg x 12, 9(f)

one arm cable extension
5kg x 15(f), 12(f)

Quite enjoyed the higher reps
 
Todays back session:

Straight arm pulldown
25kg x 12, 12, 10(f)

1 arm cable row
30kg x 12
32.5kg x 12, 17(f)

NG pulldown
50kg x 12, 12, 14(f)

machine row
70kg x 12, 12, 14(f)

pinwheel curls
10kg x 12, 12, 20(f)

BB curl
20kg x 15, 12(f)

Some of those were too light.

If I find time tomorrow ill do front squats, bench and deadlifts.
 
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Today's Legs session.

Leg press
100kg x 12
120kg x 12
140kg x 12
160kg x 12
180kg x 12

Front Squats
45kg x 12, 12

RDLs
45kg x 12, 12, 12

Seated leg curl
40kg x 12
45kg x 12
50kg x 12

Bulgarian split squat
14kg x 8, 8

Hanging knee raises
8, 7

Reverse crunches
8, 7

Plank
3 sets

Abs were feeling a bit weak today :(
 
Chest/tri/front squats

Bench
40kg x 6
55kg x 12, 15(f)

Front squats
47.5kg x 12, 12
Starting to get quite hard :(

DB Bench
22s x 12, 15(f)

Cable crossover
7.5kg x 12, 13(f)

Dips
BW x 9(f), 8(f), 7(f)

CGBP
40kg x 12, 10(f)

one arm cable extension
5kg x 13(f), 11(f)
 
Can't recall what training programme you're using but if it's just a split I'd try to get more reps on your leg day and increase your weights for your upper body work, 12 - 15 reps is a bit on the high side.

That said if you're still learning motor patterns and learning form carry on :)
 
deliberately easing off for a bit. Just doing this for a few weeks then will put the weight back up and do less reps & more sets.

my target is to fail around 12 but i've not got the weights quite right.
 
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Todays back session:

Straight arm pulldown
25kg x 12, 12, 11(f)

1 arm cable row
35kg x 12, 12, 13(f)

NG pulldown
55kg x 12, 12, 10(f)

machine row
75kg x 12
70kg x 10, 10(f)

pinwheel curls
12kg x 12, 12, 18(f)

BB curl
30kg x 10, 7(f)

Still in high rep mode.

Wanted to give t-bar row another go instead of machine row, but couldnt get the BB when I needed it.

If i can get my lazy ass down to the new gym I'll have better equipment to do more manly exercises.
 
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Today's Legs session.

Front Squats
50kg x 12, 12 (rep PB)

RDLs
50kg x 12, 12

Leg press
110kg x 12
130kg x 12
150kg x 12
170kg x 9
Got a bit of a twinge in my left knee at that point so stopped. Was half expecting knee trouble after running across a bumpy field with my son on my back at the weekend.

Seated leg curl
40kg x 12
50kg x 12
60kg x 6
40kg x 17

Bulgarian split squat
14kg x 9R/8L, 8R/5L
I hate these.

Hanging knee raises
8, 8, 6

Reverse crunches
10, 10, 10

Plank
3 sets
 
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Chest/tri/front squats

still doing high reps this week and next, then I will increase weight and sets, and lower the reps.

Bench
40kg x 6
60kg x 12, 13(f)

Front squats
52.5kg x 12, 9(f) - Rep PB

DB Bench
24s x 12, 13(f)

Cable crossover
10kg x 12, 9(f)

Dips
BW x 8, 8(f), 7(f)

CGBP
40kg x 12, 11, RP 2

one arm cable extension
5kg x 15, 13(f)
 
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my mind!

I just pussied out of starting the next rep. It wasn't proper failure.

I don't even know how to properly bail out of the bottom of a front squat when not in a rack.
 
duvet77 said:
my mind!

I just pussied out of starting the next rep. It wasn't proper failure.

I don't even know how to properly bail out of the bottom of a front squat when not in a rack.
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Lame. :D

To bail, just lean forward or let your shoulders collapse forward, guiding the bar (which will now be in you palms) over your knees. :)

You can get flashy by skipping backwards from under the bar and pushing it off your shoulders, but it's pretty pointless.
 
Thanks.

I know, I suck. Will get all 12 on tuesday.

I want 100kg (not for 12) by xmas so need to get myself in a rack. Or clean 100kg!
 
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