Giraffe Tries to Stronglift!

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
 
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
 
Well,
Ruined myself.....as always....

SQ:
2x5 @ 20Kg
1x5 @ 40kg
1x5 @ 60kg
4/8/6 @ 72.5kg (first set, bracing felt weak, couldn't get tight so racked the weight. Next set was solid, all felt good)
Last set, re-bracing and I felt something go in my back/shoulder. Rhomboid is the right sort of area, bottom of the scapula.
So, stopped everything.
Looks like rest again for me :/
 
booyaka said:
damn - sorry to hear that. Do you use a belt at all?
Click to expand...
No I don't use a belt. TBH was never sure when to think about one.

I think the issue was I'd gone into some flexion in the thorax during the squat and had tried to extend in the brace and had essentially tried to lift the bar with my back muscles....
I'm always quick to blame my bracing haha
 
So felt alright over the weekend, though I could twist in a certain way and get a wee twinge.
So I'm leaving off today, see how things feel on wednesday.

Did my stretching and stuff at lunch, threw in some OHP and RDL with 25Kg
All felt fine.
I think I'll be on track for Wed session, Will probably go for the OHP & DL session I missed on friday.
 
Last edited:
So not quite there, warmup was going fine, felt a wee twinge so stopped there.
It's definitely from some flexation of the upper back, need to work of squat form & bracing.

SQ:
2x5 @ 20Kg
1x5 @ 40Kg
1 @ 60Kg

OHP:
2x5 @ 20Kg
4x8 @ 35Kg

DL:
1x5 @ 60kg
1x5 @ 85Kg
3x5 @ 95Kg

Kept the numbers from last session, as OHP was already dropped and DL is chugging along nicely
 
So didn't even try squats, just letting it rest.

BP:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
5/5/5/5/4 @ 77.5Kg (I got a video of this, had some elbow flair start 3rd rep then got worse. I'll have to keep an eye on it)

ROW:
1x5 @ 60kg
4x8 @ 70kg

Did some leg press machine and some warmupy squats with 35kg just focussing on motion
 
Still leaving squats.
It's feeling really recovered, but marathon not a sprint eh?

OHP:
2x5 @ 20Kg
4x8 @ 37.5Kg

DL:
1x5 @ 65Kg
1x5 @ 85Kg
1x5 @ 90Kg
1x5 @ 105Kg
2x5 @ 100Kg
It was meant to be 60-80-90-100 but I was working in with another guy and it was nice of him to let me so I worked around his weights trying to move as little as possible. Last 2 sets I was by myself so dropped to the 100 I was meant to to finish haha.
 
Monday I wasn't home.

Today:
SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 52.5kg
4x8 @ 65kg (I dropped the weight down as there's no point trying 72 again till I'm sure of myself)

OHP:
2x5 @ 20kg
1x5 @ 30kg
4x8 @ 40kg

DL:
1x5 @ 60kg
1x5 @ 85kg
1x5 @ 92.5kg
3x5 @ 105kg
 
So, Jiu-Jitsu yesterday.
Killed me, couldn't walk properly this morning....
Now I've got past lunch I know it was just a good warm up I needed and I'd have been good to go, but I didn't and shall suffer this terrible inconsistent workout schedule!!

Leg press machine:
5 @ 50
5 @ 80
4x8 @ 115 (I have no idea what the numbers equate to on that machine.....115 seemed heavy for the reps, could have push out more though)

BP (dumbbells)
2x5 @ 10kg
1x5 @ 15kg
1x5 @ 25kg
1x5 @ 30kg
5/5/2/5/4 @ 35kg (that 2 rep I went and nailed myself in the face with the dumbbell....... tried to push through but couldn't haha)

ROW:
1x5 @ 60kg
4x8 @ 72.5kg
 
So lazy this morning
so so lazy.

Also doing Jiu-Jitsu tonight, rather than the day before exercise haha.

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

OHP:
2x5 @ 20kg
1x5 @ 30kg
8/8/6/7 @ 42.5kg

DL:
1x5 @ 60kg
1x5 @ 85kg
1x5 @ 95kg
5/3/5 @ 107.5kg

Not terrible, but overall not the best performance.
 
Did Jiu-Jitsu again Tuesday......
Took all the skin off my knees, hips where achy.
I tried to exercise, but combination of tired, sore, and sharing a bar for rows :/

SQ:
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 55kg
3 @ 70kg

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

ROW:
5x5 @ 60kg
5 @ 75 Kg
 
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