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

fridays back session:

Straight arm pulldown
25kg x 12, 11(f), 10(f)

1 arm cable row
37.5kg x 12, 10(f), 10(f)

NG pulldown
55kg x 12, 8, 8(f)

macgyver t-bar row
30kg x 12
40kg x 9, 8, 6
The handle I was using for first set didn't give a great rom so switched to a pair of D handles for the other sets. Made it a lo harder.

BB curl
30kg x 12, 9(f)

pinwheel curls
14kg x 12, 9(f), 10(f)

Some sort of clean (possibly hang power)
40kg x 8, 8, 8
 
Today's shoulder session:

First time doing shoulders in a few weeks... I had an acute case of Delvis Shoulder! :D

Seated DB press
10kg x 10
12kg x 12
14kg x 12
16kg x 9
18kg x 6
A bit of a way off where I was, but didn't feel too bad.

Lateral raises
10kg x 12, 12, 8(f)

Rear raises
6kg x 15, 15, 17(f)

Cable laterals
3.75kg x 12, 12R/8L

Prone Ys
4kg x 10, 10

face pull
15kg x 12
17.5kg x 12
20kg x 11(f)

hang power clean
40kg x 5
45kg x 5
50kg x 5
50kg x 5

Going to try doing the cleans twice per week. I need them to keep up with my front squat, but I could probably do with practicing with just the bar for a while.
 
Today's Legs session.

Front Squats
52.5kg x 12, 12
those last 2 reps are for you mrthingy... I would have been more than happy to stop at 10!

RDLs
52.5kg x 12, 12, 10

Leg press
110kg x 12
130kg x 12
150kg x 12
150kg x 12
170kg x 12
190kg x 7
Did 2 sets at 150 by mistake.

Seated leg curl
40kg x 12
50kg x 12
57.5kg x 6
no rest
40kg x 5

Bulgarian split squat
Nope... too hot, too ****ed.

Hanging knee raises
8, 8, 6

That ab thing where you lie on the floor and extend your legs out then tuck them in again
10, 10, 10

Plank
3 sets

Aircon wasn't working again. Was so hot.
 
duvet77 said:
Today's Legs session.

Front Squats
52.5kg x 12, 12
those last 2 reps are for you mrthingy... I would have been more than happy to stop at 10!
Click to expand...

And don't you feel much better for doing them? :D

Good work! 12 reps of front squats makes me break out in a sweat just thinking about it! :)
 
mrthingyx said:
And don't you feel much better for doing them? :D
Click to expand...

I do actually. I think this twice a week squatting is really helping the issues I've been having with hips, glutes, lower back etc.

mrthingyx said:
Good work! 12 reps of front squats makes me break out in a sweat just thinking about it! :)
Click to expand...

yeah, 12 reps isn't fun, my wrist starts to hurt by the end of it. Doing a stint of 3 set of 8 starting next week.
 
duvet77 said:
I'm ok thanks :D

I've done a finisher set of 15 in the past, but only with 40kg! Still didn't enjoy it.
Click to expand...

All my working sets for legs at uni were 20 reps +

Widowmaker sets on DC were 20 reps shortly after a heavy set of 4 - 8 reps. (E.g. Backsquats 155 x 6 / 110 x 20 or Leg Press 450KG x 7 / 240KG x 20) Dem feels, mane. Followed by a 1 - 2 minute deep quad stretch :eek:
 
duvet77 said:
would it be unexpected to get it from cleans?
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No, not at all... however if you're holding your front squat properly, your lats will be engaged to hold your shoulders in place.

The lats play a big role in the clean, sure, by holdering the bar close to the body whilst the lifter leans out over it, but I'd guess the effect is not as pronounced given you probably cleaned the bar twice, yet held the bar using an isometric contraction in your lats for 12 reps... I'd say it was your front squat.

Either way, DOMS = gainz, so win regardless. :)
 
I was thinking the cleans from yesterday, as oppossed to the ones I did for fronties today. I wasnt thinking those 2 cleans fried my lats! :D:p
 
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