Worked up to 45KG again for the same amount of reps but this time I wasnt grinding them out, they went up easier. I wanna stay at this weight until its smooth then up the weight by 5KG, aiming for the same amount of reps using a bit of body english if need be.
Incline Press: Warmed up with six reps at different weights, then lifted 2X4 at 62KG, which is a bit of progress after the shoulder pressing of previous workouts.
Dips: 2X6 - I wanted to do this as explosively as I could, so stopped when the power started to trail off.
Caught up on some sleep last night finally, went to the dentist and found out I need root canal cause of an absess but I’m horrified of dental work [bad experience] so I’ll be waiting a few months for sedation… Not fun.
Weight: 155 but looking noticably leaner, somehow.
Managed to sleep for 11 hours last night, I think I’ve paid that sleep debt I had. Either that or the penacillin is wiping me out, who knows, it doesnt matter I feel fresh!
The last couple weeks has been going through the motions, getting my body used to lifting again and today is legs so I think it’s time I pushed myself. Gonna find some breakfast, get plenty of food in, then get on with the workout.
Need to find a way of doing front squats that doesn’t kill my shoulders.[/quote]
Same here mate, im gonna buy some straps so i can wrap them around the bar when doing front squats. I saw it on here, i think its a poliquin idea. If i find it, il post. Good luck with your training.
i got no idea how to delete them! it says edit or quote… lol anywho, heres the picture that might help. i had to stop powercleans cos of the catching issue. hope it helps. il post my log in a sec, i started it today would you believe lol
Productive day all around today, hopefully I can progress through my life outside the gym as well as I’m focusing on improving inside the gym.
3 Hill sprints - inturrupted by a car on the second which really pissed me off. I run up a very quiet road that only loeads to a couple houses and I had to get out the way.
Squats:
10X35KG
10X40KG
10X50KG
10X60KG
3X6 @ 70KG
3X7 Wide Grip Pullups.
Focused on the sets of 10 to be hard and explosive, the only rest really in between each was changing the plates and a few breaths before getting under the bar again.
The first set at 70 felt heavy, the second was easy but the third one I started really losing speed at the end of the set.
I think I need to do more squatting. I suck. I must improve this. Dinner was a good portion of home-made chicken balti with a whole cooked chicken… man I swear whole chickens are 4 times better than buying chicken breasts. Also I’ve had a chinese style curry, some bolognaise and cheese on bread which is kinda like a pizza, I’m now about to have some fruit, nuts yoghurt and cinnamon… been drinking whole milk to get some more calories in too. Hopefully not falling short of calories, my metabolism is like an open fire.
Oh man its worth posting that my few hours of sleep before shovelling snow for 2 hours this morning didnt really do my quads any good after yesterday! Walking down the stairs hurts, I guess I did something right yesterday my actual quads havn’t felt like this in a long while!
Not sure about deadlifting tomorrow, got delivery at work tomorrow along with whats probably another hour or two shovelling snow, might take another rest day and have a nice long stretching session or two before deadlifting monday, we’ll see tomorrow.
Deadlifts: Warmed up then did somewhere near 8-10 reps at 75KG, then went up to 95KG for a double. The first rep was amazing… leg drive, lock out, so smooth, best deadlift I’ve ever done - it felt like with that form I could get double that, everything about it was real easy. The second was better than usual but not as good as the first so I cut it off and I’m just remembering everything I did setup wise on that first rep. It was a serious pull, I’m so happy the lift felt that good. So… deadlifts!
75KG X 8-10
95KG X 2
High pulls:
3X7 @ 50KG
Chins: 6X7X6
Forearms were turning to jelly at this point and chins were hard!
Just wandered over here, and I must say, nice name for a blog…
It seems you’ve had your troubles up until recently, so I hope you get back to reaching your goals (which, if you don’t mind, are what; strength/size/rehabing shoulder?). Like you’ve sort of stated a few times, plenty of (quality) food, sleep, and stretching can do wonders for the following day’s lifts!
Gain strength while working on my form on most the lifts. My deadlift form is inconsistant and I need to stretch all the right areas if I wanna lift some decent weight for a long time. Even though the profile picture is old, I’m 10lbs heavier now with only a tiny increase in body fat, so I’m not worried about putting the pounds on, if anything I struggle to keep the scale going forward.
Yesterday saw me eat around 3500kcal which is a little more than usual, but for a guy barely pushing 160 I consider that enough food for progress, but apparently something is missing. Going to start pounding some whey again between meals, got 10lbs coming at a discounted price some point this week by delivery so I’ll soon know if its a lack of protein [currently at about 180g a day] / calories or if I’m missing something else.
I was spent at this point, Next time I’ll know to take the day off after that kind of back routine. Just cant get into it, left trap and shoulder is just dead. So frustrated.
Shifted snow for 6 hours today, that put some hairs on my chest.
Tomorrow will be legs, see what I can do while feeling beat up. I think some more high rep squats are on the cards, maybe with some close grip benching and some barbell curls for fun.
After a while, I realised I was slightly favouring one leg, so I was cutting sets short considering my form. Shoulders and my right elbow didnt feel fantastic, so I cut it all short here. Kinda annoyed at that, but theres always tomorrow for some upper body work.
Went out for an hour walk last night, been out for 40 minutes this morning just cause theres been nothing to do and its better than sitting around.
Deadlifts are off the cards for today after squatting yesterday, so I’m thinking clean and jerks, pull ups, shrugs and dumbell rows for back today, then take a day off before chest tri’s and shoulders.
I could have busted my ass a little more today, but the shrugs are new to me, and the dumbell rows I hardly ever do either so I was thinking about working the muscle rather than throwing the weight. I’m sure my right arm works different to my left on shrugs, something to do with my dodgy shoulder and the angle of my wrist when grabbing the dumbells, something I gotta work on with good use of a mirror.
Feeling pretty good after this workout, time to make some bolognaise in a bit, chill out, read a book, and hope my whey gets delivered at some point today.
At some point this weekend I need to find some blocks so I can raise the bar up a few inches for my deadlift. I’m using a standard bar and the biggest plates I have are 15KG so the bar barely gets above my ankles. Then I’ll see how much weight I can really pull.
A lot of snow shovelling again, I kinda like it! It’s good to know I can shift shitloads of the stuff without getting out of breath or struggling at all. It’s kind of awesome to look around at people struggling after ten minutes. I cant imagine being that out of shape.
Chest Tri’s and Shoulders tomorrow.
Weight: 159 [steadily upwards baby! looking leaner then when I started too, I like this.]
