Training 27/07/24

Sat 27/07/24: Something Light

AM BW: 95.9kg

Background Noise: The Riff

Trap Bar Deadlift:
8x70kg
8x120kg
3x165kg
5x190kg (PR; +10kg)
1x190kg back went pop
2.5 minutes rest

Pause Belt Squat:
8x80kg
8x110kg
8x110kg
8x110kg
8x110kg
2 minute rests

Hamstring Curl:
12×37.5kg
12×37.5kg
12×37.5kg
12×37.5kg
2.5 minute rests

Low Incline Pause Dumbbell Bench:
8×72.5lb / hand
8×72.5lb / hand
8×72.5lb / hand
10×72.5lb / hand @ 7.5
2.5 minute rests

Seated Cable Row:
10x75kg
10x75kg
12x75kg @ 8.5
2.5 minute rests

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

• Mid morning session after dog walking and grocery shopping and breakfast. I’ve been noticing more hip pain lately so went into this planning a little deload, at least on squats which I think irritate it the most.

• Decided to try for at least one heavier set of deadlifts, did a set of five with 190kg which felt just fine, so planned to do a few more. But the first rep of that second set something went pop in my lower back and that was it. It’s just a minor tweak I’m pretty sure (and it’s 6 hours later as I type this) so stuff happens, I guess, I was due a proper deload pretty soon anyway.
• Took a little load off the squats so I didn’t irritate my back but these were fine. Accidentally took 2 minutes rest after the first set and then just kept going with that, got four relatively easy sets done quite quickly.
• Hamstring curls actually felt pretty good too, I took a bit of load off and actually think my back popped back into place a bit during the first set, didn’t stop it hurting though.
• Added 2.5lb to the bench – the first set and fourth sets felt pretty wonky and I was having trouble lifting the dumbbells from the floor (and putting them back down) but the benching itself wasn’t too bad.
• Decent rows, last set a bit easier than last week. Took the lateral raises a bit lighter than last week, third set had my shoulder pinging a bit bit got them done
• All done in 82 minutes – pretty long even with a few sets of deadlifts missing. But glad that it didn’t completely derail things too.