Help the aged - dod's log

mrthingyx said:
Principle is similar, but a front squat will require you to really keep you shoulders back and elbows up to make sure your torso stays solid and upright.
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Thanks. Couldn't get a bar or rack tonight, busiest I've seen the place. So, goblet squats it was. Never done them before so started with 30 to get a feel for them, moved on to 35 and finished with three sets of 40. Also 1 set just using 25kg dumbells. Definitely a different feel to both exercises compared to normal squats.

Then leg extensions, hamstring curls, lying leg press. I think I'll keep doing the goblet squats for a couple of weeks, just increase the weight :)
 
chest night:
all dumb bell press.

warm up with 16's then
2X10X20
2X10X25
1X10X30
1X6X32.5 plus 1X4X32.5 pleased with this. Only got 4 reps last week.

Then worked down the weights again for a total of 5.8T which is another PB.

Shoulders
1X10X20
2X10X18
1X8X18 :mad:
1X12X16

Tri's
rope push down
3X10X39

Bar push down
1X10X50
1X5X50 finished, knackered.

weight hovering between 83 and 84 kg which wasn't really part of the plan but I can live with it just now.
 
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Good amount of volume :cool:

You probably want to spend more of your sets at higher weight though, for example those two sets of 20kg won't have done a great deal.
 
icecold said:
Good amount of volume :cool:

You probably want to spend more of your sets at higher weight though, for example those two sets of 20kg won't have done a great deal.
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Thanks, I'll give that a go.

Generally, is barbell better than dumb bell or is there not that much difference? No spotter normally so I feel more relaxed/confident using db's.
 
It's not really a case of better or worse.

I'd probably advocated either both or alternating them every 2-4 weeks, but if you're more comfortable with DBs then it won't hold you back.
 
Fair enough, thanks

Did back this morning, hadn't had anything to eat and was just about dry heaving by the end of it :(

DL
1X10Xbar
1X10X70
3X8X110
4X120 felt pretty decent after doing them light last week.

BOR
3X10X60 paying particular attention to form

Hang cleans 3X8X45 (last week was 42.5, not 45 as I said, my mistake :( )

Lat pull downs
2X10X59
1X10X52
supersetted with the same of seated rows

Dumbell rows
3X10X30
 
For the hang cleans, I'd drop the reps and up the sets to make sure you're lifting what you should.

As a 'technical' lift, your form will really start to fail after the first few, so up the weight, drop the sets and your glutes, quads and traps will thank you for it. :)
 
Legs: ouch

squats
2X10X70
4X6X90 just short of what I was working at before I had to rest my back

Leg press Lying/seated/reclining you know what I mean :)
10X80kg shouldn't have bothered with this set
10X120
10X160
3X10X200
20X120 drop set

extensions
2X10X70

then left leg/right leg/both together
2X10X25

Goblet squats
3X8X40
 
they just felt good :) Was swapping in with one of the regulars and we were just chatting and not really noticing what we were doing. They're struggling now though :D

And, I've spent a lot of time ******* about, time to make a proper effort :)
 
icecold said:
You probably want to spend more of your sets at higher weight though, for example those two sets of 20kg won't have done a great deal.
Click to expand...

Chest again tonight so tried to follow this.

1X10X16 warm up, really slow
1X10X25
1X10X30
1X10X32.5
2X35 another first, couldn't get a third though
1X6X30
3X10X25 need some volume :p

Shoulders seated press
1X10X20
3X10X18

Tris
heap of rope pushdowns

second day doms on legs are not good :(
 
Back session but not a great one.

DL
bar
2X12X70
3X8X110 Horrible pulling feeling in lower back
4X120

BOR's 1X10X60 really uncomfortable

hang cleans
3X8X40

Military press
2X6X40

Incline rows 3X10X55 felt fine
Lat pull downs 3X10X59 supersetted with
Seated rows 3X10X59

Never felt comfortable at all for some reason :(
 
Not sure to be honest. I'll try to get a vid this weekend and post it in the form check.

Back's pretty good today which is a surprise considering how it felt last night, also got doms in the traps and lats, which is unusual, hardly ever get them there for some reason. :confused:
 
dod said:
Back's pretty good today which is a surprise considering how it felt last night, also got doms in the traps and lats, which is unusual, hardly ever get them there for some reason. :confused:
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Cleans will do that - you're getting the 'shrug' right. :)

Try snatching and then see how your traps feel! :D
 
and chest tonight.

couldn't get a free bench so had to use the smith. It's one of those that moves horizontally as well as vertically so it's not as bad as some but it's still a smith.

1x10X40
1X10X60
2X10X70
1X5X75 PB :)
1X8X70
1X10X65
2X10X50

tricep push downs, bit of cardio, out of time, home.
 
****** night tonight on legs, normal squats are giving me a real problem with my back.

1X10X70
2X6X90 and at that stage I left them, lower back just above the pelvis is really tight and not in a good way.

Leg press was fine
1X10X100
1X10X150
3X10X200
2X20X150 dropsets

extensions were fine,

tried goblet squats and they were fine (3X8X40) which suggests that there's something about my normal squat which is causing this issue.
 
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