Garageguy Matti's log

[Matti]

Wednesday 10.9

OHP 3x40, 2x 6x50, 2x10x 40 kgs
Pullups 3x8
The right shoulder was indeed sore and it did not feel good lifting the arm overhead, especially not locking out. So I did a kind of rehab session. Have to look at mobility exercises maybe.

[Matti]

Friday 12.8

H Clean 5.40, 5x50, 5x60 kgs
P clean 3x70, 2x75 kgs (this actually was successful today, on the first try)
High pull 5x90 kgs
DL 3x100, 2x120, 3x 6x130 kgs
Leg press 3x 10x105 kgs

This all went pretty well. No pain. I think I'll try and do the DL more often, with sets of 5 or 6 reps.

[Matti]

Sunday 14.8

BP 2x80, 1x90, 3x 2x95 kgs (all paused)
4x92,5 kgs, and 4x90 kgs (wide grip)
Lying tric. ext. 2x 8x43 kgs
BBR 5x60, 2x 5x65 kgs
Curls 2x 6x40 kgs
Bent over lateral raise 1x 12x5kgs

The right front deltoid/shoulder was still a bit sore, but the BP went OK. Just have to take the bar down low, as spreading the elbows wide feels uncomfortable. I now included a new exercise as I feel the shoulders might need some variation: The bent over lateral raise. I'll try and do two longer sets for every bench session. Not much weight can be handled, but I'll have a look and see if it affects the shoulders in any way.

[Matti]

Tuesday 16.8

H Clean 5x40, 5x50, 5x60 kgs
P Clean 3x70, 2x75 kgs (this actually goes better now)
High pull 5x90 kgs
DL 3x100, 2x120, 3x 5x140 kgs
Leg press 2x 10x105, 1x 10x110 kgs

I also tried some leg raises, and they went so-so, the right leg still hurting when lifting it up. It is better than a month ago so I hope it is getting better still. Pain when lifting the leg however is a giveaway sign of a bad hip, so it is hard not to be pessimistic. The DL's went without pain anyhow.

[Matti]

Friday 19.8

OHP 4x 6x50 kgs
Some push presses, 2x 5x40 kgs
Pull ups 4x8
Curls rev. grip 10x30, 8x30 kgs (the pull ups taxes these some)
Some leg rises. Right leg still hurts when lifting up, but I think it is getting better.

[Matti]

Sunday 21.8

Squat 1x90, 2x100, 1x110 kgs (these went fine, fell over to my left a bit on the second 100 rep, but the 110 went solid. Could probably do two reps next time)
3x 7x90 kgs
RDL 6x90, 2x 6x100 kgs
Some leg rises 1x20, 1x12. Right leg still hurts, but I have to include some front hip and abs work. Hope I could get back to sit ups on the back rise soon.

[Matti]

Tuesday 23.8

BP 1x80, 1x90, 3x 2x95 kgs (all well paused)
4x92,5 kgs, 4x90 kgs (wide grip)
Lying tric. ext. 2x 8x43 kgs
BBR 6x60, 2x 6x65 kgs
Curls 1x 12x35 kgs

I think next session I'll move up to 97,5 kgs. The shoulder seems to be better now, and the third work set felt light even.

[Matti]

Thursday 25.8

H CLean 5x40, 5x50, 5x60 kgs
P Clean 3x70, 2x75 kgs. Had to drop down on the last reps but caught the bar nicely on the deltoids every rep.
High pull 5x90, 3x 5x100 kgs
Leg press 4x 10x110 kgs
Abs 1x20 (a bit over half way reps on the back extension bench, seems to get better. Happy about that)

[Matti]

Sunday 28.8

OHP 1x50, 4x 5x52,5 kgs
Behind the neck press 2x 10x25 kgs
Pullups 3x8
Curls rev. grip 2x 8x30 kgs
Lateral raises 2x 12x 5kgs
Abs twists (with a 25 kgs plate)

I added some to this session, as I think it would be good to put in some variation, being 40 years old now. I think staying with only four-five exercises for several years is not good, if you don't regularly do any other sport.

[Matti]

Tuesday 30.8

Squat 1x90, 2x100, 1x110 kgs Went fine, could maybe try 115 next time
3x 7x90 kgs This starts to be routine, I am considering adding some weight, maybe dropping a rep or two, for a change at least. I think, considering my hip, I would be happy with three back-offs with 100 for five reps and good form. Will work on towards that.
RDL 4x90, 7x100, 9x100 kgs
Abs 1x22 (these start to work again, not fully down between the reps but rather good)