Why did you pick 10mm instead of 13mm?
I got a blue Strengthshop lever belt, 13mm I believe. I have zero experience of belts previously so take my advice with many pinches of salt but it seems to do the job i want it to do. It’s easy enough to adjust with a screwdriver, but i wouldn’t want to do it between lifts.
No real reason. I read up a bit and a few guys said this was a solid belt.
Edit - get a lever. The extra tightness you get from a lever is both uncomfortable and part of it. You want it tight!
@dagill2 thanks for the feedback.
@carlbm definitely going to go for lever just debating the thickness. I’m such an over-thinker about stuff like this, it’s a really annoying trait.
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02/12/20
Bench press:
2x10x20
2x5x40
5x5x50
Dumbbell row: 3x10x18
Superset
Hammer row: 12, 15, 15x30
Dumbbell OHP: 3x8x10s
Back squat:
2x5x20
5x40
5x50
5x60
5x70
First session back in the gym. For the next six weeks I’m going to be doing full body sessions Monday, Wednesday, Friday and benching each time. The main goal is a 100kg bench by the end of it. I’m using today and Friday to break myself back in so nothing too crazy but everything felt good.
I’ve potentially had a breakthrough squatting. When squatting how I like to and feel strongest, I get a pain at the front of my left hip at the bottom of the squat. It started a year or so ago when I was sitting all day driving or at work and everything I have tried to make it feel better since has failed. Today I decided to ignore the pain and carry on. By the third set it started getting less painful and by the final one I could hardly feel it. Afterwards it feels strange, like it’s been worked but not painful. It’s still early to say, I could be in pain tomorrow, but right now it feels good and I felt strong while squatting.
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I have a 13mm lever from strength shop. The buckle broke but I had it for around 6 years. They come with a lifetime warranty now. Have the same belt and a new buckle. I love it.
I’ve ended up going for the 10mm lever. I was worried the 13mm would be too uncomfortable. I know that’s kind of the point but I decided I’d rather leave a few kgs on the table for it. Hopefully I don’t regret it - how was yours to break in and how is it comfort wise?
04/12/20
Bench press:
2x10x20
2x5x40
7x5x55
Lat pull-down: 10x32, 15x41, 10x55, 7x64, 9x55
Giant set
Lateral raise: 20x5, 10x10
Tricep extension: 25x25, 15x30
Face pull: 10x25, 10x25
RDL: 10x20, 5x60, 5x80, 5x100
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I don’t remember, honestly. I don’t have bad memories around it, so that’s something I guess?
It’s built to last. I took it to the MW Ireland’s Strongest Man in 2014 and have abused it non-stop. No issues with comfort. Bit of a pain with the screws to change the size but that’s a minor complaint and I’m not shelling out €200 for an SBD belt.
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07/12/20
Bench press:
2x12x20
2x5x40
6x6x60
Dumbbell row: 10x20, 5x30, 10x40, 20x30
Superset
Hammer strength row: 12x50, 10x50, 10x50
Standing dumbbell OHP: 3x12x10s
Squat: 2x5x20, 5x40, 5x60, 5x70, 5x80
Superset
Lying leg raise: 2x6
Crunches: 2x6
This was a tough session and I think all these full body ones will be. I need to get used to several bike movements in one workout but at least I get a day of rest in between each one.
The top set of squats was tougher than I would have liked but I’m still getting used to them again. I’ll be squatting Monday and Friday so there’s enough chance to practice.
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09/12/20
Bench press:
2x10x20
2x5x40
5x5x65
Lat pull-down: 10x41, 11x64 (PR), 10x53
Giant set
Cable lateral raise: 15, 12, 13x7
Rope tricep extension: 20, 15, 20x22.5
Face pull: 15, 12, 15x22.5
RDL: 10x20, 5x60, 3x80, 8x100
Bench is going well and strength is coming back. I’ve been mostly doing single arm lat pull-down for the last few months and I can’t believe how strong I’ve gotten when I’ve gone back to both hands. RDL was much harder than I expected which I think is because I’m not recovered from the squats on Monday. I did plan to squat Monday and Friday but may do leg press on Friday instead for a few weeks to let my body get used to things.
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11/12/20
Bench press:
2x12x20
2x5x40
5x4x67.5
Hammer low row: 8x30, 20x40, 15x50
Superset
Press up: 3x12
Hammer curl: 12, 10, 8x8s
Leg press: 10x0, 12x40, 15x40
That’s the first week done and all went well. Bench felt stronger again. The leg press I took fairly easy but I’ve got work in an hour and don’t want to make my life too hard. The intensity will be going up next week though.
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14/12/20 - W2 D1
Bench press:
2x12x20
2x5x40
5x6x62.5
Dumbbell row: 10x20, 5x30, 14x42 (PR), 18x30
Superset
Hammer strength row: 2x10x50, 15x50
Standing dumbbell OHP: 15, 12, 10x10s
Leg press 2x10x0, 23x40, 15x40
Superset
Lying leg raise: 2x6
Crunches: 2x6
This is probably the hardest day of the week so I swapped squats and leg press because leg press is a less tiring overall. Bench and rows are still feeling stronger every session.
By last Saturday I was feeling pretty worn out and achy. I think between this programming, work and not sleeping as much as I’d like, I’m walking a fine line with recovery. I’m making a conscious effort to eat more at the moment, especially protein, to help as much as I can in that respect.
Finally, I checked my resting heart rate measured on my Fitbit over the last week and it’s seems to correlate with how I’ve been feeling. It increased through the week, peaked Saturday, then started decreasing today. I’m interested how it changes this week to see if it was just coincidence.
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16/12/20 - W2 D2 Part 1
Bench press:
2x10x20
2x5x40
5x5x67.5
Lat pull-down: 10x36, 8x46, 13x64 (PR), 9x53
Giant set
Lateral raise: 20x7, lots x10 and 7
Tricep extension: 20x22.5, lots x10 and 7
Face pull: 2x12x22.5
Not a bad session but bench felt a little harder than I would like on a couple of sets. Pull-down PR is nice, my back is stronger than ever right now. That last set of lateral raises was great too.
Had to skip RDLs and lunges because there were no bars free, even after waiting 10 mins, and I have to work soon so couldn’t stay longer. I’ll catch up either tomorrow evening after work or add them onto Friday’s workout but I know that’ll be rough.
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Something I wanted to air in my log is that I think I’m actually developing some body image issues. Before losing weight there were several tops I wouldn’t wear because I felt they were too tight on my belly and now I’ve gained a bit more weight again since my lowest a couple of months ago I’m starting to worry they’re too tight again. From day to day I change my mind on whether I think I’m fat again or looking alright.
Right now I’m going to focus on keeping my diet as clean as possible because I feel like that will help, at least mentally if not physically. But, I’m going to keep on track and not start trying to lose any weight. Worse case scenario: I’m planning to start loosing weight mid January anyway so if I get a little fat it’s not a big deal plus my main goal right now is to bench 100kg and weight will help.
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I think that’s kind of common among people who work out a lot. I know it applies to me for sure. There’s also legitimate differences in day to day appearances like bloating etc.
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Yeah definitely, I just wanted to acknowledge it because I wasn’t necessarily before. I need to also remember things are going as planned though.
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Oh for sure. I think it’s important to pay attention to the little things as well
18/12/20 - W2 D3
Bench press:
2x12x20
2x5x40
3x60
5x4x70
Hammer low row: 8x40, 22x50 (PR), 10x60 (PR)
Superset
Press up: 2x10
Hammer curl: 2x12x8s
Squat: 2x5x20, 5x40, 5x65, 5x75, 5x85
Good session again and came into this feeling pretty crap too. I did skip the RDLs because I simply didn’t want to do them. Squats were easier than last time and 5kg heavier. I’m working this weekend so probably not going to recover much for Monday without some extra effort.
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21/12/20 - W3 D1
Bench press:
2x12x20
6x40
3x60
3x5x70
Dumbbell row: 10x20, 5x30, 11x44 (PR), 25x30 (PR)
Superset
Hammer strength row: 10x60 (PR), 2x8x60
Standing dumbbell OHP: 3x12x10s
Leg press 2x10x0, 12x60, 15x60
Superset
Lying leg raise: 2x7
Crunches: 2x7
Things still going well and this was the least tiring Monday session so far so I think I’m adapting to the workload. The set of 60kg bench press was the fastest I’ve moved that much weight that I remember which is hopefully a sign I’m getting near my strongest. The sets of 5 with 70kg were also probably easier than the sets of 4 with it last Friday.
Finally, rows keep on going up, my back has never been this strong. Last week’s dumbbell row top set was 14x42 so arguably just as good as this week but I’m going to keep pushing the weight up and let the reps fall. As well as benching 100kg my goal is to row the 50kg dumbbells which I’m planning to attempt in about three weeks.
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