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

mrthingyx · 8 Oct 2013 at 19:21

Doh.

Again, same response. It could be that you have tight lats and are reaching forward under the bar to catch it -> isometric contraction -> DOMS... But it is still probably your front squats.

duvet77 · 10 Oct 2013 at 09:45

Chest/tri/front squats

All kinds of upper back soreness today. Not looking forward to back day tomorrow.

Bench
40kg x 6
62.5kg x 12, 8, RP 3

Front squats
55kg x 11, 9 - Rep PB

DB Bench
26s x 12, 8, RP1

Cable crossover
10kg x 12, 8

Dips
BW x 8, 8, 9

CGBP
40kg x 12, 12

one arm cable extension
5kg x 15, 13

BennyC · 10 Oct 2013 at 12:04

Where can I locate the 'front squat' muscle bru?

Strong front squats :cool:

mrthingyx · 10 Oct 2013 at 12:30

When you go into the gym, follow the signs to 'awesome' and it should be somewhere around there.

duvet77 · 10 Oct 2013 at 12:34

BennyC said:
Strong front squats

not sure if serious, but thanks anyway.

duvet77 · 14 Oct 2013 at 19:42

Fridays back session:

Straight arm pulldown
25kg x 12, 12, 12

1 arm cable row
37.5kg x 12, 12, 10

NG pulldown
55kg x 12, 11, 8

macgyver t-bar row
40kg x 12, 12, 8, 7

BB curl
30kg x 12, 7

pinwheel curls
14kg x 12, 10
12kg x 9

pallof press
15kg x 10
20kg x 10

Planks
3 sets

duvet77 · 14 Oct 2013 at 19:47

Today's shoulder session:

Seated DB press
10kg x 8
12kg x 8
14kg x 8
16kg x 8
20kg x 8, 7, 6

Lateral raises
10kg x 12, 12, 11

Rear raises
6kg x 15, 15, 14

Cable laterals
3.75kg x 12, 12R/7L
Stopped due to pain in shoulder

Prone Ys
4kg x 7
As above

face pull
15kg x 12
17.5kg x 12
20kg x 12

hang power clean
40kg x 5
50kg x 5

Sacked the cleans off as I wasn't doing a very good job and from tomorrow I'm going to a gym with a squat rack so won't need to clean the weight up.

duvet77 · 15 Oct 2013 at 13:30

Today's Legs session at new gym. Finally have a gym with a cage/rack.

Front Squats
55kg x 8, 8, 10

RDLs
50kg x 8
60kg x 8, 8, 13

Plate loaded Leg press
90kg x 12
140kg x 12
160kg x 12, 12

Split squat
20kg x 8, 8

Kettlebell swings
12kg x 12
16kg x 12
24kg x 10

Hip thrusts
50kg x 12, 12, 12

Hanging knee raises
8, 7, 6
The pullup bar was a bit low to do these (I'm tall)

A much better environment for training and it jas Eleiko bumper plates so that must be automatic gains right there! :rolleyes:

mrthingyx · 15 Oct 2013 at 13:39

You have an Eleiko setup at your disposal and you aren't doing cleans?

Hang your head in shame. :mad:

duvet77 · 15 Oct 2013 at 13:54

mrthingyx said:
You have an Eleiko setup at your disposal and you aren't doing cleans?

Hang your head in shame.

sorry.

I dont really have any desire or the skill/technique required to do olympic stuff. The only reason I was doing cleans is because I needed a way of getting the bar up for front squats.

don't hate me.

duvet77 · 16 Oct 2013 at 10:56

major glute and hamstring DOMs today.

BennyC · 16 Oct 2013 at 12:22

duvet77 said:
not sure if serious, but thanks anyway.

Just you listed 'Chest/Tri's/Front Squat'

Pepper your angus to rid you of your DOMS.

duvet77 · 16 Oct 2013 at 12:46

excuse my retardness but I'm confused and not sure what you're getting at! :confused:

On chest/tri day I also do front squat to get my squatting frequency up to twice per week. They were listed in the workout.

duvet77 · 17 Oct 2013 at 13:13

Chest/tri/front squats

Bench
40kg x 6
65kg x 8, 6, 5
I was surprised how much harder this was than 62.5kg, which had me thinking either a) this BB weighed more, 2) the previous BB weighed less, iii) my maths sucks, or D) I wasn't having a strong day.

Front squats
57.5kg x 8, 8, 9

DB Bench
28s x 8, 8, 7

Plate loaded chest press
50kg x 8, 8, 8

Dips
BW x 8, 8, 9

CGBP
40kg x 8
45kg x 8
50kg x 8, 8, 8

one arm cable extension
6.25kg x 14, 8
3.75kg x 8

I might have to start having a coffee in the morning as I have to get up even earlier now to get to the new gym. Coffee or speed.

duvet77 · 18 Oct 2013 at 19:07

Todays back session:

Straight arm pulldown
25kg x 12
27.5kg x 12
30kg x 10

t-bar row
50kg x 8, 8, 9

plate loaded machine pull down
50kg x 8
60kg x 8
70kg x 8
80kg x 8
90kg x 8, 7

1 arm DB row
30kg x 8
36kg x 8
40kg x 7, 6

plate loaded machine row
40kg x 8
60kg x 8
70kg x 8
80kg x 8, 8, 9

BB curl
30kg x 9,
32.5kg x 8, 5

pinwheel curls
10kg x 12, 12, 12

mrthingyx · 18 Oct 2013 at 21:35

Back day sans deadlifts? :eek:

duvet77 · 18 Oct 2013 at 22:11

I'm a vag. Can't even be bothered to make up an excuse!

duvet77 · 23 Oct 2013 at 15:39

Did shoulders monday but nothing worth reporting. Had some pain so didnt do much

Today's Legs session:

Front Squats
60kg x 8, 8, 8
these caned my wrists

RDLs
60kg x 8, 8, 10

Plate loaded Leg press
120kg x 12, 12, 12
160kg x 12, 12, 12

Hip thrusts
60kg x 12, 12, 15

Split squat
22kg x 8, 8R/7L

followed by some ab stuff.

duvet77 · 24 Oct 2013 at 14:23

ugh... strained my lower back doing t-bar rows. They weren't even heavy, done more before without issue.

Will try to muddle through a chest session tomorrow.

duvet77 · 24 Oct 2013 at 19:42

So the back snapping session was as follows:

Straight arm pulldown
27.5kg x 12, 12, 8

t-bar row
55kg x 7
50kg x 8, 7, 5
Lower back didn't like those so it was all a bit of a struggle for this point.

plate loaded machine pulldown
60kg x 8
80kg x 8
90kg x 8, 8, 10

1 arm DB row
40kg x 8, 7, 6

plate loaded machine row
40kg x 8
60kg x 8
85kg x 8, 8, 8

BB curl
32.5kg x 8, 8, 4

pinwheel curls
12.5kg x 12, 12, 11