Giraffe Tries to Stronglift!

booyaka · 14 Mar 2018 at 14:43

GiraffePencils said:
Hey look, a month since I posted.
Sheer coincidence!

Yesterday the physio says he's happy with me and I'm done
I'm to get my squats started, low weight, focusing on my form for a good while.
My form was a problem, and lack of squatting has made it more of a problem. I've got exercises/stretches/points to look out for but I'm to get back into my workout routine.

good stuff - hope the recovery/return goes well!

GiraffePencils · 16 Mar 2018 at 13:31

I got up in time; Woo

SQ:
2x5 @ 20kg
5x5 @ 40kg, Going slow, focusing on the form points I was given.

BP:
2x5 @ 20kg
1x5 @ 40kg
4x8 @ 60kg

ROW:
8/8/8/7 @ 60kg

also assorted stretches and band stuff from physio

GiraffePencils · 19 Mar 2018 at 14:00

SQ:
2x5 @ 20kg
1x5 @ 30kg
5x5 @ 40kg

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

DL:
3x5 @ 60kg

Chin Up:
3x8 @ BW

I'm starting really light, just sicking with trying to get the form ingrained

GiraffePencils · 21 Mar 2018 at 19:21

So,
Got a tattoo, right on top of my shoulder.
So can't put the bar on it haha
Great timing

Will be back to weights Friday, probably leave off the squats till the tats healed à bit

GiraffePencils · 26 Mar 2018 at 14:25

So, Time was an issue today.
An issue because I hit 'Snooze' for 45 mins haha.
Still getting back into this as a habit. So I got my squats done.

SQ:
2x5 @ 20kg
5x5 @ 42.5Kg

I also did all my physio stuff, so there's that

GiraffePencils · 28 Mar 2018 at 16:33

Time will be the death of me:

SQ:
2x5 @ 20KG
1x3 @ 30Kg
5x5 @ 45Kg

BP:
2x5 @ 20Kg
4x8 @ 62.5Kg

ROW:
Dumbbel row:
4x8 @ 30Kg (each arm)

GiraffePencils · 30 Mar 2018 at 13:22

SQ:
2x5 @ 20kg
1x5 @ 35kg
5x5 @ 47.5Kg

OHP:
2x5 @ 20kg
4x8 @ 32.5kg

DL:
3x5 @ 65kg

Chin-up:
8/8/8/5 (was aiming for 4x8

)

GiraffePencils · 2 Apr 2018 at 14:10

I never give myself enough time.

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

BP:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 50Kg
4x8 @ 65Kg

ROW:
(Dumbbell)
4x8 @ 35Kg (each arm)

GiraffePencils · 5 Apr 2018 at 17:14

From Yesterday:

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

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

DL:
1x5 @ 60kg
3x5 @ 70kg

Chin-Up:
8/8/8/5 Not getting much better here am I? haha
I'm keeping the Squat at 50, it's a weight I feel happy to pause etc. I'm going to spend a while making sure I'm comfortable with the lift before moving forward with it.

booyaka · 5 Apr 2018 at 20:23

on the comeback trail.....good man

GiraffePencils · 6 Apr 2018 at 13:17

booyaka said:
on the comeback trail.....good man

Thanks, I think I've learned over the last while about rushing things and moving on when I'm not 100% confident in my technique.

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

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

ROW:
(Dumbell)
4x8 @ 40Kg

GiraffePencils · 10 Apr 2018 at 14:18

I need to stay on top of logging.
I need to time manage better:

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

OHP:
2x5 @ 20Kg
8/8/8/5 @ 37.5Kg

50 reps @ 29kg (as punishment for failing the 37.5, 50 reps in as many sets as needed, ended up 21/11/8/4/3/3 )

Chin ups:
3X8 as I missed a set focusing on the OHP
DL:
Ran out of time

GiraffePencils · 16 Apr 2018 at 13:31

God, finding time to do the stuff from the physio, and my lifts is a struggle I'm losing.
I haven't done dips in an age!!

SQ:
2x5 @ 20Kg
1x5 @ 35Kg
5x5 @ 50Kg
Still just focusing on being confident with these. that I'm getting it right.
I might move to the 4x8 rep range with them, bit of volume, more reps.

BP:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 55Kg
4x8 @ 70Kg
I'm hoping to keep this going to 75 at least, give me that confidence after such a break, once I fail the 4x8 reps it's down to sets of 5 as per the old routine.

ROW:
(Dumbell)
1x5 @ 35Kg
2x8 @ 45Kg
1x8 @ 40kg
Not my best :/

GiraffePencils · 18 Apr 2018 at 13:19

SQ:
2x5 @ 20Kg
1x5 @ 35Kg
4x8 @ 50Kg changing things up

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

DL:
1x5 @ 60kg
3x5 @ 75kg

Chin-Up:
4x8 BW + 5Kg

Feeling strong today

I do other things, maybe I should list them?

Deadbugs 3x10 with 12.5Kg
plank 3x1:10
BW squats with a dowel held to my back, so I can feel all the points of contact to make sure it's straight; 3x5
Ankle mobility stretch, internal and external rotation hip stretches.

GiraffePencils · 20 Apr 2018 at 13:27

SQ:
2x5 @ 20Kg
1x5 @ 35Kg
4x8 @ 50Kg

BP:
2x5 @ 20Kg
1x5 @ 40Kg
1x5 @ 60Kg
4x8 @ 72.5Kg

ROW:
4x8 @ 40Kg

GiraffePencils · 23 Apr 2018 at 21:34

SQ:
2x5 @ 20Kg
1x5 @ 35Kg
4x8 @ 50Kg

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

DL:
1x5 @ 60kg
1x5 @ 70kg
3x5 @ 80kg

Chin-Up:
8/8/6/6 @ BW + 7.5kg

GiraffePencils · 25 Apr 2018 at 13:25

So, I'm a ****
Did some weighted pull ups yesterday.
went and hurt my elbow...... now it's not happy when I do anything it seems...

SQ:
2x5 @ 20Kg
1x5 @ 35Kg
4x8 @ 50Kg

BP:
2x5 @ 20Kg
1x5 @ 40 Kg
2 @ 60kg, elbow not happy

Row (dumbell)
2x8 with each hand @ 40kg, elbow not happy
then tried doing deadbugs/dragonflags, seated rowing machine thing
everything gave a niggle......fml

spluff · 25 Apr 2018 at 14:49

hi giraffe I did the same to my elbow from pull ups - with hands facing me.... couldn't do anything without pain. Went to physio which helped a bit. Took around 4 weeks to clear. Now do pull ups with hands facing each other thumbs towards body.... hope clears soon

GiraffePencils · 25 Apr 2018 at 14:54

Yeah,
This is an injury I've given myself in the past :/
Neutral grip pull ups, Sounds good.
You found you were able to continue as before, by using the new grip?

spluff · 25 Apr 2018 at 15:08

I had to give my elbow a rest for a few weeks - it wasn't 100% when I started again - took it easy and if felt any twinge stopped... I also stopped doing pullups for a while longer until it felt 100% and even then was the neutral grip - the injury hasn't reoccurred so I would recommend that grip.