Giraffe Tries to Stronglift!

Yesterday:
SQ:
2x5 @ 20Kg
1x5 @ 35Kg
4x8 @ 57.5Kg

OHP:
2x5 @ 20Kg
1x5 @ 30Kg
5/6/2/5 @ 42.5Kg (pretty poor show, will take another crack at it friday)

Just introducing the OHP, as it's the lighter of the exercises to let my elbow ease in
 
spluff said:
Just wondering why are you doing OHP @ 42.5kg when you have had a break and the last attempt was @ 40kg?
Click to expand...
It was just because I succeeded the last attempt, and the break was only a couple of weeks (2 OHP sessions skiped) so I felt it would be worth a try continuing as if there wasn't a break.
Clearly I wasn't cut out for it haha
 
SQ:
2x5 @ 20Kg
1x5 @ 40Kg
4x8 @ 60Kg

BP:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 60kg
8/8/6/6 @ 72.5Kg
Failure! So, a tip thing from Alan Thrall's youtube, 80% weight for 50 reps, as many sets of whatever you want.
50 @ 55Kg (closest I could go on the stuff at work)

Row (dumbell)
4x8 @ 35Kg
 
Hey GP seems like you didn't deload you bp either - im sure SL recommends a deload after a week...

around 90 reps of bench press is a bit overdoing it? isn't that overtraining; which SL preaches u not to do?
 
SL says to lower the weight if you skip 3 workouts, and I was taking that as "3 workout A/B's"
I kept the BP weight at the amount I passed last time, rather than attempting to increase it.

Was adding the 50 reps overtraining? maybe, but I've read a few things which suggest this as a boost to volume which can help add the stress you missed out on by the incomplete set.
Combined with the fact I'm not due to do BP again until monday, I thought the approach was acceptable.

That's my reasoning, If my body clearly shows otherwise by more failed sets etc then yeah, it was probably too much.
All a learning experience, and if it's a mistake, maybe others will learn from it without having to make it haha
 
GP u know your body and was just offering some advice i heard - there is so much conflicting stuff :)
overtraining / undertraining - bah
 
So,
No update today,
I went to my first BJJ class last night and I am not feeling capable of lifting anything haha
Someone landed on my foot, and while it looks/feels like just bruising I'd rather not load it up.
 
So, great news
hip pain
oh wait, that's not great news!!!

Well, this is a pain in my OTHER SIDE
hmmm
I've now started doing the stretches and exercises on my other side, encase I've done too much and essentially caused an imbalance the other way due to the physio stuff on the other side.

SQ:
2x5 @ 20Kg
1x5 @ 40Kg(pain so stopped)
OHP:
2x5 @ 20Kg
1x5 @ 30Kg
4x8 @ 40Kg

DL: (Physio said that it's fine to do DL, i felt nothing this time too)
1x5 @ 60kg
1x5 @ 70kg
3x5 @ 80kg
 
So, more stretching and resting the squat
BP:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 60kg
8/8/8/6 @ 72.5Kg second fail moving to 5 rep sets.

ROW:
Using an actual bar.... Such different techniques, I've lied to myself for too long that one arm dumbbell rows were a proper substitute..
4x8 @ 60kg
 
Monday was off work
tried to do stuff, didn't as I was looking after the lad.

OHP:
2*5 @ 20Kg
1x5 @ 30kg
6x5 @ 42.5kg

As I did so little monday, I thought I'd just take a crack at it again.
Mistake
Today:

SQ(deloaded):
2x5 @ 20Kg
1x5 @ 40kg
4x8 @ 55kg

OHP:
2x5 @ 20kg
1x5 @ 30kg
5/5/5/5/3/3 @ 45kg :/

DL(had to use a 15Kg bar and an incomplete set of plates, but close enough) :
1x5 @ 65Kg
1x5 @ 75Kg
3x5 @ 85Kg
 
So, jiu-jitsu last night.
Left me battered and bruised haha.

Couldn't face bending arms and shoulders as they've been wretched and twisted.

Got squats done.
SQ:
2x5 @20kg
1x5 @40Kg
4x8 @57.5kg
 
SQ:
2x5 @ 20Kg
1x5 @ 40kg
1x5 @ 52.5kg
4.8 @ 62.5Kg

OHP:
2x5 @ 20kg
1x5 @ 30kg
5/5/3 @ 45kg (Babysitter turned up early and I usually workout *cough* less than dressed)
5x5 @ 32Kg (work gym :( )

DL:
1x5 @ 65Kg
1x5 @ 80Kg
3x5 @ 90Kg
 
SQ:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 52.5kg
8/6/8/8 @ 65Kg (I dunno what happened with the 6, i got some sort of cramp in my arm and had to stop :/ )

BP:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 60kg
5/5/5/5/5/4 @ 75Kg

Row
4x8 @ 65Kg
 
So I feel my OHP was all over the shop.
So doing what I should have when I took the break and having a de-load

SQ:
2x5 @ 20Kg
1x5 @ 40kg
1x5 @ 55kg
4x8 @ 67.5Kg

OHP:
2x5 @ 25kg
4x8 @ 34kg (work gym :( )

DL:
1x5 @ 60Kg
1x5 @ 85Kg
3x5 @ 95Kg
 
SQ:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 55kg
4x8 @ 70Kg

BP:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 60kg
6x5 @ 75Kg

Row
1x5 @ 50kg
4x8 @ 67.5Kg

4x8 BW dips

3x1min planks

3x10 deadbugs with 10kg's
 
You must log in or register to reply here.
Back
Top Bottom