Giraffe Tries to Stronglift!

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

Yesterday the physio says he's happy with me and I'm done :D
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.
Click to expand...

good stuff - hope the recovery/return goes well!
 
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 :p
 
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.
 
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
 
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 :/
 
SQ:
2x5 @ 20Kg
1x5 @ 35Kg
4x8 @ 50Kg changing things up :D

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.
 
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
 
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
 
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.
 
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