Giraffe Tries to Stronglift!

Jiu-Jitsu just ruins friday workout.
I think I should just move it so I do Sun-Tue-Thur and rest fri-sat

SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
2/3/2/1 @ 95kg (just not going well at all)

OHP: (clean the weight to begin)
2x5 @ 20kg
1x5 @ 40kg
3/3/3/2/3/3/3/1 @ 52.5kg

DL:
1x5 @ 60kg
1x5 @ 85kg
1x5 @ 100kg
3/5 @ 115kg
 
Late to log, but yesterday's workout:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
3/3/3/3/2/3/3/3 @ 95Kg (One set of 2, there was a cramp or something that happened in my shoulder and was far too uncomfortable to just grit through)

BP (Dumbells): (Using reps/weights suggested by mrthingyx)
2x5 @ 10kg
1x5 @ 20kg
5x3 @ 30kg
2x8 @ 25kg (bit light I think, but we'll go up and see next time)


ROW:
1x5 @ 60kg
1x5 @ 75kg
8x3 @ 87.5 Kg
 
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
3/1/2 @ 97.5kg (just not going well at all) sequence of late nights has moan me down :/

OHP: (clean the weight to begin)
2x5 @ 20kg
1x5 @ 40kg
8x3 @ 52.5kg

DL:
1x5 @ 60kg
1x5 @ 85kg
1x5 @ 100kg
3/5 @ 117.5kg
 
Deception said:
I wouldnt jump up from 80kg to 97.5kg in squats, as thats a bit of a weight difference (no matter how much I actually lift). I normally do 60 -> 80 -> 90 -> 100 as my progression, to warm up as I go (sometimes it feels lighter if I do another set at the weight too).

It might be worth a try, considering your struggling more as the difference in weight jump you go up.
Click to expand...

I was just going by the stronglifts app's warmup progression.
I definitely see the benefit from having a smaller jump
 
Yesterday:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
1x3 @ 90kg
8x3 @ 97.5Kg

BP (Dumbells):
2x5 @ 10kg
1x5 @ 20kg
1x5 @ 25kg
5x3 @ 35kg
2x8 @30kg (bit light I think, but we'll go up and see next time)


ROW:
1x5 @ 60kg
1x5 @80kg
2/2/2/1 @ 90Kg Was not going up, started using my legs/hips too much, wasn't happy
4x3 @ 80kg (dropped weight}
 
Deception said:
Nice squatting! Thats what I like to see :D
Click to expand...
Thanks,
Unfortunately didn't do so well today :/

SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
1x 3 @ 90kg
2/3/2/2 @ 100kg (really happy that I got it up :) But re-racking the weights was eating time and killing me)
2x10 @ 60kg (focussing on 'knees out' which I felt my knees were going in on the 100kg )

OHP: (clean the weight to begin)
2x5 @ 20kg
1x5 @ 40kg
3/3/3/2/2/2/0/0 @ 55kg :(

DL:
1x5 @ 60kg
1x5 @ 80kg
1x5 @ 100kg
1x5 @ 110kg
3x5 @ 120kg
 
After the success, comes the failure.
I was really tired this morning, still felt stiff in the legs, so didn't squat in the morning and won't be able to later today :(

As a result I thought I'd superset some leg press with my bench.... to keep the legs a bit engaged:

SQ:
Skipped

BP (Dumbells):
2x5 @ 10kg
1x5 @ 20kg
1x5 @ 30kg
1x5 @ 35kg
5x3 @ 40kg
2x8 @ 35kg
SUPERSET
7x12 @ 60kg leg-press

ROW: (wasn't happy with my 90kg cheat reps, I'm going back down to make sure I'm not cheating on the way up again)
1x5 @ 60kg
4x8 @ 70kg
 
hmm, it's been a week....

mental health's always a downer, but tbh I've felt low as hell the last while, really not up to doing anything.
But here's some stuff I did:

Fri 28th:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
1x3 @ 90kg
1 @ 100kg
4x10 @ 70kg

Mon 1st:
Dumbell bench:
2x5 @ 10kg
1x5 @ 20kg
1x5 @ 30kg
1x3 @ 35kg
1x3 @ 40kg
1 @ 45kg
3x3 @ 40kg
2x8 @ 35kg

Leg Press:
1x5 @ 50kg
1x5 @ 66kg
1x5 @ 80kg
8x10 @ 101kg
SUPERSET
8x5 @ BW chinups

Today:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 80kg
1x 3 @ 90kg
3/3/1 @ 100kg (Time to drop weight, up reps)

OHP: (clean the weight to begin)
2x5 @ 20kg
1x5 @ 40kg
7x3 then 1 @ 55kg :(

DL:
1x5 @ 60kg
1x5 @ 80kg
1x5 @ 100kg
1x5 @ 110kg
3x5 @ 122.5kg
 
So, some deload, and tbh jiu-jitsu continuing to ruin me:

SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
4x8 @ 70kg

BP (Dumbells):
2x5 @ 10kg
1x5 @ 20kg
1x5 @ 30kg
3x3 @ 35kg
1x3 @ 40kg
Failed to 1 rep 45
3/3/3/2 @ 40kg
6 @ 35kg
5 @ 30kg


ROW:
1x5 @ 60kg
4x7 @ 72.5 kg (failed the last rep with a half rep nonsense}
 
Didn't log yesterday, so here it is:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
4x8 @ 72.5kg

OHP: (clean the weight to begin)
2x5 @ 20kg
1x5 @ 30kg
4x8 @ 45kg

DL:
1x5 @ 60kg
1x5 @ 85kg
1x5 @ 100kg
1x5 @ 110kg
4/3/5 @ 125kg dammit....
 
Holiday for the October break,
never take a break, #RIPGAINS

Lost the log for Friday :(

Today
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
4x8 @ 75kg

OHP: (clean the weight to begin)
2x5 @ 20kg
1x5 @ 35kg
8/6/5/3 @ 47.5kg :(

DL:
1x5 @ 65kg
1x5 @ 85kg
1x5 @ 95kg
3x5 @ 110kg
 
I am just lost for this log aren't I?
Umm, last couple days:

Friday:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
4x8 @ 77.5kg

OHP: (clean the weight to begin)
2x5 @ 20kg
1x5 @ 35kg
8/8/5/5 @ 47.5kg :(

DL:
1x5 @ 65kg
1x5 @ 85kg
1x5 @ 95kg
3x5 @ 112.5kg

Monday:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 70kg
4x8 @ 80kg

BP (Dumbells):
2x5 @ 10kg
1x5 @ 20kg
1x5 @ 30kg
3/3/2/3/3 @ 40kg
8/5 @ 35kg


ROW:
1x5 @ 60kg
4x8 @ 72.5 kg
 
Day late again:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x5 @ 72.5kg
4x8 @ 82.5kg

OHP: (clean the weight to begin)
2x5 @ 20kg
1x5 @ 35kg
8/8/8/6 @ 47.5kg drop weight time

DL:
1x5 @ 65kg
1x5 @ 85kg
1x5 @ 100kg
3x5 @ 115kg
 
Hello,
Just posting because I've not in a while.
Did something to my shoulder... feels like a knot under the scapular.
anyway, been unable to do anything without pain so just gone full rest.

Bit annoying, feel like I'm losing progress :/
 
As the last time I had a break, The DOMS killed me.
I've gone light for today.
Also I'm adding some more stuff to help my conditioning.

SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
3x8 @ 70kg

BP (Dumbells):
2x5 @ 10kg
1x5 @ 20kg
5x5 @ 30kg
2x8 @ 25kg


ROW:
1x5 @ 15kg
1x5 @ 45 kg
4x8 @ 60 kg

Chin-Ups:
6/6/6/6/4

Press-ups:
7/7/7/7/20

The Idea behind the press-ups/chin ups is I started at 5 per set, then on set 5 I go for as many as I can.
If I exceed the previous set, I add one to the sets.
I failed this chin-up attempt by not getting 7+ so will try again with 6.
Press ups have clearly succeeded, so will be sets of 8 next time.
 
Oh, what's this
Logging?!!?

So, the injury I mentioned above was worse than a couple days rest.
couldn't put weight on my shoulder, took a complete break from lifting.

So, Yesterday I did a tiny bit to ease back

SQ:
2x5 @ 20kg
1x5 @ 35Kg
5x5 @ 50Kg

oooft, some tight adductors I have there, stretching those off today.
Been doing stretches/band for shoulder, ab work for core. Might write that stuff down tomorrow, but for now the plan is do squats, squat for a couple weeks.
Bring OHP in gently, if shoulder no likey......cry?.....who know's eh? :p
 
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