Went at the gym today for a short session. Had a terrible night, neighbor decided to have a huge party in the night, and refused to control noise. Whatever. So, I wanted to do a light assistance workout.
Weights were very light. Did not want to risk anything with poor sleep.
Cable Curls :
31010kg
3x10*15kg
Lat Pulldown :
4x10x40kg
Dumbbell Static Hold :
4 x 30 sec x 20 kgs
I discovered what CT tells about that, and my grip / forearms are pretty weak in general and a limiting factor. I will try to do them static holds much more as it feels good.
Went today because work issues yesterday. Rack was fully occupied so I could not squat but I did bench + DL.
I wanted to bench, my shoulder was ok I guess and so I did.
Bench : WU + 3557,5kg - RPE : below 6 - was incredibly easy ??? I cannot explain that, I failed on that weight some weeks ago and now it felt really easy. I arched my back a bit more maybe it was the issue but felt good !
Ok, here is the deal with deadlift. I suck at it. I tried to put flat shoes (DC shoes, light and flat, not an oversize skate model). I used my liquid chalk so grip was not the issue.
In fact I did 3 reps, then pause & reset position, then 2 reps, with tremendous effort.
After that 90kgs set, I tried a lighter set in sumo. Which felt incredibly better and easier. There is probably something I am doing wrong. The barbell always tends to trip forward and leave my legs in conventional DL.
Assistance exercises:
Face Pull : 4x15 - light weight, something like 5 or 7 kgs, more a “rehab” or “recover” exercise
Cable curls : 1x10x15kg, 3x10x17,5 - just because I felt I needed to do another exercise
Now, recovering, next I will go friday early morning to get that rack and beat squat PR.
Squat : WU + 77,5kg : 5/5/5
Press : WU + 40kg : 3/2/0 - Failed, again - my shoulder was hurting : poor sleep + probably pec minor tension on the left shoulder. Left the gym because I felt overtired, and had a generally bad day.
Nothing much to add, but at least I went to the gym.
I feel my sleep issues are hindering progress quite seriously.
After 6 months break due to issues in pro life needing to be fixed, I am coming back.
Goals : lose some fat (still around 150 lbs but lots of fat due to extremely bad eating behavior recently) + build strength. I think I can lose fat quickly and so go again in caloric surplus to fuel workout. I have now much more time to train.
25/06/2017
Did the following :
Squat : 3x5x40 - rehab and checking form
BP : 2x5x50kg + 3x5x55kg felt astonishingly easy
DL : 1x5x65kg
Face Pulls : 4x15
Will follow up tomorrow with more weight. Program is SS, without cleans at the moment, focusing on getting my deadlift way higher than squat.
