The coach, who I’ve only had 1 paid session with, lent me the bars plate and db’s. I called him to see if he had any contacts who might have bars and plates for sale at not too inflated prices, he said I can borrow his. Wouldn’t take any rental money either, so I insisted on paying up front for some coaching sessions when he’s back up and running.
I’m definatley going to put together my own home set up, as I think this shit will be revisiting us at some point.
First proper weight session in 7 weeks:
10 min brisk walk, 10 mins foam rolling, stretching
Squat
40kg x 10
60kg x 10
80kg x 10
100kg x 5
100kg x 5
100kg x 5
Bench
20kg x 20
40kg x 10
50kg x 10
60kg x 10
60kg x 10
60kg x 10
Bb row (underhand)
60kg x 10
60kg x 10
60kg x 10
Bw Dips ss 20kg bb curls
10/10
10/20
Took is easy, though squats felt very hard. Will keep at 100kg for top sets and add reps.
Bench felt OK, my bench is narrower than the one at the gym, think I may prefer it a as I felt I could get my shoulders down more.
Don’t feel like I get much from bb rows, will have a look at some form videos to sort out.
Dips were hard, will be a few weeks til I try and add weight.
Will do a deadlift press session next, possibly tomorrow depending on how sore I am. (legs feel sore already, so may be Sunday)
Not too shabby at all going straight after 100 kilo on those squats after such a long layoff.
I’m already regretting it.
If you start drinking beer ASAP, it will delay or completely eliminate the DOMS. It’s science.
I’m off the booze at the moment. Haven’t drank any for more than 2 weeks!
This is true. I find after my 5th or 6th pint, you almost can’t feel the DOMs
Well, peer reviewed/confirmed, I better start again pronto?
Bench ss Db row
40kg x 10/20kg x 10
50kg x 10/20kg x 10
60kg x 10/20kg x 10
65kg x 10/30kg x 10
65kg x 10/30kg x 10
65kg x 9/30kg x 10
Incline fly
7kg x 20
10kg plate x 10
Band flys x 20
Press ss ng pull up
20kg x 10/ 3
30kg x 10/ 3
40kg x 5/ 3
45kg x 3/ 3
45kg double clusters, approx 20secs rest x 3
Lateral raises
7kg x 15
10kg plate x 7
7kg x 12
Dips bw ss bb curl 25kg
10/ 20
10/ 20
Legs still very sore from squatting Friday so decided to do an upper body work out.
Going to continue with upper/lower now, will swap order about, ie one upper will start with bench, the next start with press, same on lower will alternate starting with Squat or Deadlift.
Will do 3x10 on first compound of the day, and clusters for second.
Think I’ve sussed out where I was going wrong on Db rows thanks to AthleanX.
I’ve tried to keep the path of the dB as straight up and down as possible, where is seems more of a J shaped path works better. 30kg is the heaviest Db I have, will just have to progress these by adding reps.
Just do like sets of a hundred with that DB, that’ll work. Also, interested in hearing more about this J shape, not sure I get it.
Instead of going straight up and down, which is what I was doing, the side on arc of the dB is sort of j shaped, it travels away from legs a bit in the last lowering portion.
Maybe try drawing it with stick figures.
Lol, that totally worked.
Would that be the same as pulling it towards your hip, not your chest? I can definitely feel a (good) difference when I do that.
Yes, to hip. I’m not really sure what I was doing before, I think pulling to hip, but with a weird unnatural path.
Got back from work and was planning to do a lower body work out, but back and legs are still really sore from Saturday. I’m working tomorrow so unless I get back early again, deadlifting will have to wait til Wednesday.
