Training 20/07/24

Sat 20/07/24: Something Light

AM BW: 95.7kg

Background Noise: Hard Rock Rewind

Trap Bar Deadlift:
8x70kg
8x120kg
3x165kg
6x180kg (PR for six; +5kg)
6x180kg
6x180kg
6x180kg
2.5 minute rests

Pause Belt Squat:
8x80kg
8x115kg
8x115kg
8x115kg
10x115kg @ 9.5
2.5 minute rests

Hamstring Curl:
8×42.5kg
8×42.5kg
10×42.5kg @ 7.5
10×42.5kg @ 9
2.5 minute rests

Low Incline Pause Dumbbell Bench:
10x70lb / hand
10x70lb / hand
10x70lb / hand
12x70lb / hand @ 10
3 minute rests

Seated Cable Row:
10x75kg
10x75kg
12x75kg @ 9.5
2.5 minute rests

Seated Lateral Raise:
8x25lb / hand
8x25lb / hand @ 8.5
10×22.5lb / hand @ 8.5
2.5 minute rests

• Still getting over this cold and it’s been wet and miserable so I had a super lazy day yesterday and lots of food. Pretty lazy morning today too, got out to the gym just after 10am to get it done.

• Threw another 5kg onto the trap bar deadlifts and banged out sixes again, the first rep moved really fast and these seemed like pretty solid sets. It’s a low hanging fruit PR, I’ve managed better than this with the high handles plenty of times but this is probably the hardest/longest I’ve ever pushed the low handle variant.
• Deliberately kept belt squats at the same weight as last week, had a similar amount of hip soreness, but felt good enough to push the last set out to ten reps which felt close to a max.
• Went a little heavier with hamstring curls and dropped back to eights so I didn’t burn out too early but needn’t have worried. Pushed to ten in the third set and it wasn’t terribly hard so did a fourth set for good measure.
• Same weight as last week for the dumbbell bench too, but these felt much better this time – just good crisp reps, so I pushed the last set out to a hard set of twelve as well.
• Cable rows were good, didn’t feel any shoulder pings, and got twelve to finish with these also.
• Went a little heavier with the lateral raises – definitely some pops and zaps from my shoulder early in the first two sets, and I felt cooked enough to drop load a bit for the third. That last set felt a bit easier than last week though so was happy with that.
• Another long session at 90 minutes, but good effort. Hoping I can keep pushing this block for another 2 weeks or so.