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Giraffe Tries to Stronglift!

Discussion in 'Training Logs' started by GiraffePencils, Mar 22, 2017.

  1. GSVBagpuss

    Wise Guy

    Joined: Jun 11, 2013

    Posts: 2,319

    Sorry your squats are still hurting. But great numbers on the upper body stuff
     
  2. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    yeah, can't be disappointed there

    SQ:
    Skipped

    OHP (Failed 52.5 twice, so it's deload 15% and go to 4x8)
    2x5 @ 20Kg
    1x5 @ 30Kg
    4x8 @ 42.5Kg

    DL:
    1x5 @ 60kg
    1x5 @ 80Kg
    1x5 @ 100kg
    2 @ 110Kg (Now, I went to set my bracing for the 3rd set, I got a sharp pain in my rip/back..... I think my back was arched when I braced that's all.... but it spooked me and I didn't want to go on with Deadlifts..)

    Chinups:
    8/8/6/5 @ BW + 25Kg
     
  3. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    So I continue to not log
    What an idiot
    Anyhoo;

    SQ:
    getting it's rest

    BP:
    2x5 @ 20
    1x5 @ 40
    1x5 @ 60
    1x5 @ 72.5
    5x5 @ 82.5

    ROW:
    1x3 @ 60
    4/8/5/0 @ 75

    Dips:
    8/8/6/4 @ BW + 40
    Time to move to sets of 5
     
  4. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    I am getting terrible at this logging:
    Monday:
    SQ:
    getting it's rest

    BP:
    2x5 @ 20
    1x5 @ 40
    1x5 @ 60
    1x5 @ 72.5
    6x5 @ 85

    ROW:
    1x3 @ 60
    4x8 @ 75

    Dips:
    6x5 @ BW + 40
     
  5. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    SQ:
    Skipped

    OHP
    2x5 @ 20Kg
    1x5 @ 30Kg
    4x8 @ 45Kg

    DL:
    1x5 @ 60kg
    1x5 @ 80Kg
    1x5 @ 100kg
    1x5 @ 117.5Kg

    Chinups:
    4x8 @ BW + 10Kg (I wasn't happy with my form, I wasn't getting consistent reps. So I've dropped the weight and I'm going to be harsh on myself with form)
     
  6. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    logging?
    well, sometimes haha
    Mon:
    SQ:
    Skipped

    OHP
    2x5 @ 20Kg
    1x5 @ 30Kg
    8/5/8/7 @ 47.5Kg

    DL:
    1x5 @ 60kg
    1x5 @ 80Kg
    1x5 @ 90kg
    3x5 @ 100Kg (going forward with 3x5 on the main DL weight)

    Chinups:
    4x8 @ BW + 12.5Kg
     
  7. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    SQ:
    getting it's rest

    BP:
    2x5 @ 20
    1x5 @ 40
    1x5 @ 60
    1x3 @ 75
    6x5 @ 87.5

    ROW:
    1x5 @ 60
    3/1 @ 77.5 (I seriously don't know what's happened to my rows, last 3 weeks I swear I just can't get them done.... feels like it's just impossible to do more than ~3 :/ )
    -Dumbbell rows:
    3x8 @ 40kg (each arm)

    Dips:
    4x5 @ BW + 42.5
     
  8. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    Mon:
    SQ:
    Skipped

    OHP
    2x5 @ 20Kg
    1x5 @ 30Kg
    4x8 @ 47.5Kg

    DL:
    1x5 @ 60kg
    1x5 @ 80Kg
    1x5 @ 92.5kg
    3x5 @ 102.5Kg (going forward with 3x5 on the main DL weight)

    Chinups:
    4x8 @ BW + 15Kg
     
  9. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    SQ:
    5x5 BW, starting slow

    BP:
    2x5 @ 20
    1x5 @ 40
    1x5 @ 60
    1x5 @ 80
    5/5/4/3/4/3 @ 90

    ROW:
    -Dumbbell rows:
    5x5 @ 45kg (each arm)

    Dips:
    4x5 @ BW + 45kg
     
    Last edited: Oct 30, 2017
  10. booyaka

    Capodecina

    Joined: Jan 19, 2006

    Posts: 11,068

    strong bench!
     
  11. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    Thanks :)

    I'm just starting back on my pathetic squat haha.
    I'll get my total up
    Really cba hurting myself again so going super slow, no rush. Legs'll grow
     
  12. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    SQ:
    5x5 BW

    OHP
    2x5 @ 20Kg
    1x5 @ 30Kg
    6/6/5/3 @ 50Kg (Damn, that went badly)

    DL:
    1x5 @ 60kg
    1x5 @ 80Kg
    1x5 @ 92.5kg
    3x5 @ 105Kg

    Chinups:
    4x8 @ BW + 17.5Kg
     
  13. GSVBagpuss

    Wise Guy

    Joined: Jun 11, 2013

    Posts: 2,319

    Strong OHP!
     
  14. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    Thanks :)
    I'm not sure how the OHP will go next week, I had a class where the instructor said I was the most inflexible person they'd had haha
    Since then I've had an overhaul of my flexibility work, took a week off lifting while my body adjusted to the routine ( elbows were a bit tender after the first couple days)
    I did some pressing and rows in the second week, keep me ticking.

    To log yesterday's best bits would be :
    BP: 3x6 @ 90
    Dumbbell Row: 5x5 @ 45

    Will try and log properly next week but out of office training on Tuesday & Wednesday so have to miss the workout
     
  15. GSVBagpuss

    Wise Guy

    Joined: Jun 11, 2013

    Posts: 2,319

    Your upper body is strong! Shame about the wheels under them :)
     
  16. Mr.Pink

    Hitman

    Joined: Jan 5, 2007

    Posts: 554

    Just reading through your log - inspiring reading:thumbs
    I am interested in your bench... you seem to have pushed through sticking points and continued to make gains, which is impressive.
    Were there a lot of failed bench attempts, or did you always feel the weight progression manageable?
    I have been mostly gyming at home and have had a sticking point at 80kg on the BP
     
  17. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    Yeah, This week I've been going well with my recovery plan,
    BW squats, moving up slowly with goblets.
    Thanks :)
    If by failed attempts you mean times I didn't finish the desired sets then yes, I've failed a good number of times haha.
    I'd say one of the best changes I made was changing my reps to a periodisation plan (https://www.strongerbyscience.com/m...aining-routine-more-effective-two-quick-tips/)
    This change in rep scheme has helped me push through things, Also there's a number of times I've added press ups (un logged)
    On a week I felt my bench didn't work, after my workout on the friday I'd do 100 press ups, 5 sets of 20/ 4 sets 20 & 2 of 10, whatever I needed to get them in.
    Just to give me that extra pump, give the chest a new challenge.

    Now in other news, I've not been logging,
    Because I've been lazy or busy that day at work (I log at work, silly job getting in the way)
    Here's this week:
    Monday
    SQ:
    5x5 BW

    OHP:
    2x5 @ 20Kg
    1x5 @ 35Kg
    5/3/3/3/1 @ 50Kg (this needs a de-load, I've been ****ing around and it's not been routine enough)

    DL:
    1x5 @ 60kg
    1x5 @ 80Kg
    1x5 @ 95Kg
    3x5 @ 107.5Kg

    Tuesday
    SQ:
    5x5 BW

    BP:
    2x5 @ 20Kg
    1x5 @ 40Kg
    1x5 @ 60Kg
    1x3 @ 80Kg
    3/3/3/2/1/2 @ 95Kg

    ROW:
    Had to make do at work gym so Dumbbells:
    5x5 @ 45Kg single arm rows
     
  18. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    SQ:
    5X5 BW

    OHP
    2x5 @20kg
    1x3 @35kg
    4x8 @ 40kg (de load, work back up with some consistency)

    DL:
    1x5 @60kg
    1x5 @80kg
    1x5 @95kg
    1x3 @110kg (my lungs feel torn up, I'm coming right down with something. Didn't have the proper 3x5 in me)
     
  19. GiraffePencils

    Wise Guy

    Joined: Feb 15, 2013

    Posts: 2,477

    Location: Edinburgh

    SQ:
    5x5 BW + 5Kg plate (I'm working slowly, anything to avoid hurting myself again haha)

    BP:
    (Went for a 1rm test to end the year)
    2x5 @ 20kg
    1x5 @ 40kg
    1x3 @ 70kg
    1x2 @ 80kg
    1x1 @ 90kg
    1x1 @ 100kg
    1x0.5 @ 105kg ( :p never got to the top)



    ROW:
    2x5 @ 45Kg dumbbell
    Ran out of time with this, sucks
     
  20. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 1,475

    Congrats although that looked easy, you can probably do 105kg on a good day :D
     


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