Giraffe Tries to Stronglift!

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
 
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.
 
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
 
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 am terrible. I generally go up in 40s, just because I go the easy route on put 20kg plates on each time. I might have smaller increments as I get closer to my 80%, 90% lifts.
 
Yeah if my working sets were around 100kg, I'd do something like this:

- Brief dynamic warm up for hips and ankles (would do shoulders too if I did low bar) and some core activation
- Bar x a bunch, mixing in some Good Mornings or Chang squats, sit at the bottom for a bit
- 40kg x 6
- 60kg x 4
- 75kg x 3
- 85kg x 2
- 90/92.5kg x 1
- 97.5kg x faaaaaaaahves

General rule of thumb for big lifts is get the blood flowing and groove the movement in with more movement/reps when the weight is trivial and the closer you get to your working sets the more you bring reps down to avoid fatiguing yourself before you've even started. Accessory work you might only do 1-2 warm-up sets and isolation stuff I usually just go straight in.
 
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}
 
GiraffePencils said:
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}
Click to expand...

Nice squatting! Thats what I like to see :D
 
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 :/
 
GP - I did my shoulder last year and it took me a few months to recover from it and I basically had to start at a low weight and build up again this year.... hopefully yours will recover sooner - but be careful when coming back so you dont aggravate it
 
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