Traps and Tricks and Such

itsallaboutheL · 07-01-2012 3:36am

dartstothesea wrote: »

The safety word is banana.

lawl

dartstothesea · 08-01-2012 7:47pm

Warm up

https://www.youtube.com/watch?v=bvEf71hVZlg

Coan Bench Week 8, heavier day

warm up sets

Bench
102.5kg x 2
102.5kg x 2

They were both supposed to be x3... Downer. The 3rd rep just wasn't ever there at all. Big fail.

Close grip bench
90kg x 3
90kg x 3

Incline bench
80kg x 3
80kg x 3

Squat
warm ups

130kg x 8
130kg x 8
130kg x 8
130kg x 8

Those felt a bit harder than they were supposed to, without a belt. Huh.

itsallaboutheL · 08-01-2012 9:27pm

I've never seen anyone complete week 8/9

dartstothesea · 08-01-2012 10:12pm

Looking back to the last time I did it it seems I managed to fail 8 and 9 by being an idiot and getting the wrong weight on the bar two weeks in a row.

dartstothesea · 11-01-2012 10:43pm

Foam Rolling: Quads and IT bands

Coan Bench Week 8 lighter day
20 kg x 10
50 kg x 7
75 kg x 10
75 kg x 9
Pinned on the 10th... not enough rest before set. Not enough calories. Boo.

Squat
60 kg x 7
100 kg x 5
140 kg x 4
160 kg x 5
160 kg x 5
160 kg x 5
160 kg x 5
160 kg x 5
160 kg x 5
160 kg x 5
Wrist wraps and belt from Set 4 onwards. Knee sleeves for final set.
Except I actually can't remember if it was 7 sets as above or just 6 sets. I feel like it was 7, but I dunno for sure. So annoying.

Chins
7
4
3
3
3
Loads of rest before the last 2 sets, did other stuff.

Bicep Curl with DBs
15 kg DBs x 8
15 kg DBs x 8
15 kg DBs x 8

Power shrugs
60 kg x 10
90 kg x 8
90 kg x 8
60 kg x 10
With straps. First time doing these. They feel really weird and not as easy as expected, haha.

Calf Press + stretching

Dips
5

dartstothesea · 15-01-2012 1:57pm

Coan Bench Week 9, heavier day

warm up sets

Bench
105kg x 1 + F
105kg x 1 + F

Failed the second rep of both sets that were supposed to be x 3. This particular Coan Bench cycle's officially a disaster anyway.

Close grip bench
95kg x 3
92.5kg x 3
(meant to be 94kg both)

Incline bench
85kg x 3
85kg x 3

Squat
60kg x 8
100kg x 5
130kg x 4
150kg x 4
170kg x 3
Knee sleeves on
190kg x 3
190kg x 3
190kg x 3
190kg x 3
190kg x 3

Light spotter touch (wasn't actually needed...) for the final 2 or 3 reps of those, unfortunately.

Chins
6
4
4
4

Long breaks between.

Seated Calf Press

DB Shrugs with straps
50kg DBs x 9
45kg DBs x 10
45kg DBs x 10
45kg DBs x 8
45kg DBs x 8

Forget how many sets really.

dartstothesea · 15-01-2012 8:11pm

I was bored at home so went in and did this:

OH Press

42.5kg x 6
42.5kg x 6
42.5kg x 6
42.5kg x 6
42.5kg x 6
42.5kg x 6

First time pressing in what must be 6 months or more or something.
Keeping my breath held tight and all was hard with what seems to be my gym's S&M/Dominatrix Cru taking turns lifting their shirts and literally spanking each other's abs with sticks in the mirror in front of me.

DB Curls
17.5kg DBs x 8
17.5kg DBs x 8
17.5kg DBs x 8

Running on a treadmill
Inclined intervals, 2:1 (not particularly "high intensity" or anything)
20 minutes
2.75km
250 calories

dartstothesea · 17-01-2012 1:16am

2hr jiu jitsu class.

Pick up so many niggling annoyances doing this. Hope my neck's recovery time is adaptable.
Good class though, most enjoyment yet.

dartstothesea · 19-01-2012 3:07am

Heartbreaking day, to say less than the least. Trained to take my mind off. And to train.

Squat

60kg x 10
90kg x 7
110kg x 4
135kg x 8
135kg x 8
135kg x 8
135kg x 8
135kg x 8

Belt from 4th last set on. Shouldn't need it at this weight, but lower back pump was crazy from the start for some reason. It helped a bit.

dartstothesea · 19-01-2012 10:50pm

Bench

warm up sets

90kg x 4
90kg x 4
90kg x 4
90kg x 3

80kg x 4
80kg x 5

Was hoping I'd be good for a 5x5 on 90kg but no such luck. And no, I'm not doing Coan Bench now I guess. Fail city, like.
I'm going to probably keep trying 5x5 days for a while at weights as taxing as possible and just keep it really consistent and frequent.

Chins
6
4
3
3

Seated Calf Press

Running on a treadmill
Inclined intervals (getting fast-ish with the work intervals). Then flat intervals.
I forgot how long, maybe 18 mins. Like 320kcals (allegedly) and maybe 2.9km.
I didn't realise how much I had sweat (like, tonnes) and then remembered one of the girls working in the gym had wiped down the treadmill next to me for another girl about to use it. So basically it's pretty likely I got sweat everywhere all over everyone there and now I'm pretty mortified. I'm so sorry, gym staff. Towel was in my bag, but, I'll just ****ing wear the thing next time.

dartstothesea · 20-01-2012 11:52pm

BJJ class, 2 hours.

Going to feel so shit trying to squat tomorrow anyway.

dartstothesea · 21-01-2012 9:18pm

Actually, I felt fairly fine. Apart from my wrists/forearms basically being lengths of painful spaghetti now. Good thing I have wrist wraps though.

Bench
(continuation of the return of the prodigal 5x5)
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Yeah, so, my bench was probably around this weight nearly a year ago (or at least 8 months ago) that's a bad buzz, but, I was over 100kg then and today I was 95kg, so, there's some kind of improvement there, I guess. Haven't been that light in like 16 months maybe.

Squat
warm up sets
165kg x 5
165kg x 5
165kg x 5
165kg x 5
165kg x 5

It felt heavy but form felt good and knees felt grand. No lower back pump. In another notch on the belt, albeit slightly tighter, but it wouldn't have even been an option previously.

Curls
20kg DBs x 8
20kg DBs x 4, 17.5 DBs x 4
17.5kg DBs x 6

So my diet, since yesterday, is now taking the form of intermittent fasting. Yes, the leangains one you may have heard tell about on the internet.
We'll see.

I just realised I might want to take some days off before 4th Feb if I do that competition. Bah.

dartstothesea · 22-01-2012 8:09pm

Deadlift

60Kg x 8
100Kg x 6
140Kg x 4
170Kg x 4
200Kg x 3
200Kg x 1

140Kg x 5

Didn't go as heavy / do as many deadlifts as I would have today 'cause I wasn't in my usual gym and with the floor in this place I felt like I had to be gently placing every rep down, which tired me loads. Plus the squats yesterday.

Ham curls on a machine
45Kg x 3 sets of 16

dartstothesea · 24-01-2012 11:41pm

Wrist wraps are saving my life nowadays. Don't know why my wrists and forearms seem to be disintegrating, I'm going to suspect BJJ maybe.

Bench

warm up sets

85kg x 5
85kg x 5
85kg x 5
85kg x 4
85kg x 5

Couldn't get 5 on that 4th set. Fuck sake.

Squat

60kg x 8
100kg x 6
belt on
140kg x 5
170kg x 3
knee sleeves on
195kg x 3
195kg x 1

My lower back was still destroyed from the puny bit of deadlifting on sunday, I guess. It was seriously ready to buckle any which way by the time I gave the 195kg sets a rest here. Annoying but I know there's way, way more there at 195kg once I give my back a day or two recovery.

sleeves off
160kg x 3

Chins
6
5
maybe did another set, dunno.

Seated Calf Press

DB shrugs
35kg DBs x 10
35kg DBs x 8
25kg DBs x 20
25kg DBs x 16
25kg DBs x 12

Getting a much nicer form and ROM going for these now.

dartstothesea · 26-01-2012 11:12pm

https://www.youtube.com/watch?v=txPYAmrz1dQ

Bench

warm up sets

85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 6

Easy enough this time. Probably have a crack at 87.5 next.

Squat
60kg x 10
100kg x 6
130kg x 5
160kg x 4
180kg x 3
180kg x 3
180kg x 3
180kg x 3
180kg x 3
180kg x 3

Belt for 160kg onwards. No knee sleeves this time.
Maybe had another set of 3 in me but my form got so ****ty for the final set I didn't want to push my luck I suppose. and I'll most likely be squatting again on Saturday anyway.

Seated Calf Press

Dips
10
6

Don't think I've ever done 10 straight dips, not least after benching. Powered through them. I could get used to this lower bodyweight.

dartstothesea · 27-01-2012 1:07am

That song (and album and band) is actually so rad I'm going to change my thread title, which was also already a song title all along.

Oh, no, wait. I don't know how to change that. And it doesn't let you. Ah well.

dartstothesea · 28-01-2012 3:14pm

2hrs BJJ last night. No neck trauma this week, thankfully.

dartstothesea · 29-01-2012 1:45am

Other gym today

Bench
Still attempting 5x5

warm up sets

87.5kg x 5
87.5kg x 4
87.5kg x 3
87.5kg x 3
87.5kg x 3

I had what looked like 90kg total on the bar but I had a feeling the bar might possibly be less than 20kg so calling it 87.5kg in case.
So much failure anyway. Hopefully it was really 90kg...

It's looking like I'll be lucky to put up a 110kg bench at this thing next weekend.

Deadlift

60kg x 9
100kg x 7
140kg x 6
170kg x 3
170kg x 3
130kg x 5
130kg x 5

Light enough day in case it would take long to recover before next sat.

DB shrugs
32.5kg DBs x 12
32.5kg DBs x 10

Had to leg it then.

I feel like I want to keep training normally throughout this next week 'cause I'm more interested in keeping up this cut and training enough to cling to / claw up what little strength I can on it, but then again, college after work starts back this week so I might not.

dartstothesea · 31-01-2012 2:19am

Bench

warm ups

82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 4

Woops. Meant it to be sort of a lighter day. There I go failing the last set of the lighter day.

Squat
warm ups

120kg x 6
120kg x 6
120kg x 6
120kg x 6

Welp, these felt far harder than they should've.
Time to sit back and hope the magic of recovery works its magic illusions. Or tricks. For candy.

Chins
6
5
4

Seated Calf Prizzle

Bicep Curls
20kg DBs x 8
20kg DBs x 6

dartstothesea · 06-02-2012 2:12am

Yesterday

Flaked out of going to Wexford because of rea$ons. I'll just have to feel vaguely disappointed in myself until the next thing, which I understand is at the end of March.

Bench
87.5kg for 5x5

Squat
warm ups
140kg for 5x8

Chins
6
3
3
2

Bit of a jog.

Today in alt. gym
Bench
70kg for 6x6 (or maybe it was 7x6, dunno)

Shrugs
34kg DBs x 16
34kg DBs x 14
34kg DBs x 12
34kg DBs x 12

DB Incline Flys
15kg DBs x 8
15kg DBs x 8
15kg DBs x 8
15kg DBs x 8

Couple of wide grip chins

The diet is working anyway. I can see things look a little leaner (which does kind of just mean smaller in my case), seem to be no less strong and I now weigh around 94kg it seems. Good buzz.

d'Oracle · 06-02-2012 5:30pm

dartstothesea wrote: »

Yesterday

Flaked out of going to Wexford because of rea$ons. I'll just have to feel vaguely disappointed in myself until the next thing, which I understand is at the end of March.

Booooo.

dartstothesea · 08-02-2012 1:53am

Earlier

Bench

warm ups

85kg x 5
85kg x 5
85kg x 5
85kg x 4
85kg x 4

Squat

warm ups

150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5

Had to leave it there for college.

All of the sets above felt like a struggle. Guess I'm not recovering as fast as I'd like from previous days.

dartstothesea · 08-02-2012 11:58pm

Another quick deal before college. Ugh. Actually turning up to lectures is going to wreck my buzz this year.

Chins
8
6
4
2

Curls
17.5kg DBs x 7
17.5kg DBs x 6
17.5kg DBs x 4
17.5kg DBs x 2

Running (treadmill)
2:1 intervals with incline parts.
5.5km in about 39 mins. Break of a minute or two after the first 29 mins.

dartstothesea · 09-02-2012 9:16pm

Bench
Warm ups

75kg x 10
75kg x 10
75kg x 10
75kg x 10
75kg x 6

Squat

60kg x 8
100kg x 6
140kg x 5
170kg x 4
Knee sleeves
200kg x 2
200kg x 1, x F

First failed squat in forever there anyway. Feels bad, man.

GASMANN · 09-02-2012 10:17pm

dartstothesea wrote: »

Bench
Warm ups

75kg x 10
75kg x 10
75kg x 10
75kg x 10
75kg x 6

Squat

60kg x 8
100kg x 6
140kg x 5
170kg x 4
Knee sleeves
200kg x 2
200kg x 1, x F

First failed squat in forever there anyway. Feels bad, man.

nice work

dartstothesea · 09-02-2012 11:48pm

It really wasn't nice work at all. Shockingly poor result, was creased forward pretty bad on all the ascents and I had really wanted to be getting 3x3 for those top sets. I'll get a day or so rest next time I try something like it.
Got a fuckload of burst capillaries all 'round my eyes and forehead for my trouble anyway.

dartstothesea · 11-02-2012 12:27am

Overhead Press

warm ups
60kg x 3
70kg x 3
70kg x 2
62.5kg x 3
60kg x 3

DB shrugs
35kg DBs x 16
35kg DBs x 14
35kg DBs x 10
35kg DBs x 10
28kg DBs x 10

Treadmillin'
Inclined 2:1 intervals
5 or so km, 35 minutes

dartstothesea · 11-02-2012 7:40pm

2 hrs football (well, astro) for the first time in forever there. Tomorrow will feel fun.

dartstothesea · 14-02-2012 11:21pm

Bench

warm ups

87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5

Oddly, I can't remember if I did 4 or 5 sets but it would have been pretty unusual for me to stop at 4 and I don't remember coming very close to failing. I was grand in fact. All recovered-up.

Squats
50kg x 10
90kg x 8
130kg x 6
150kg x 5
belt (a notch looser than last day, learned my lesson, actually got proper breaths today)
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3

Haha, I counted 12 sets anyway. No stopping the fun I was having. Must be a PR of some sort at 170 there and definitely at my new bodyweight. Needed the confidence after last thursday's disaster anyway.

Chins
7
4
5

Seated Calf press

Food.

d'Oracle · 15-02-2012 12:08pm

12x3

You should write an article on that.
Call it Dartsovich or some ****.
It'll be a new craze.

dartstothesea · 16-02-2012 8:09pm

Jesus. Probably should've tried not having a flu or some **** when doing loads of oly lifts for the second time ever.

Probably 20 something 40kg C&Js
20 something 30kg and 40kg snatches

4 sets of 10 34kg DB shrugs.
Calf press

dartstothesea · 18-02-2012 2:58am

Bench
warm up sets
90kg x 5
90kg x 4
90kg x 3, failed the 4th

80kg x 6
80kg x 5
80kg x 6

Made some grip adjustments. I'm finding out I still need to get my bench form sorted.

Squat

warm ups
130kg x 8
130kg x 8
130kg x 8

Had to leg it.

dartstothesea · 19-02-2012 8:42pm

Bench

warm ups

87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5

Squat

warm up sets

165kg x 5
165kg x 5
165kg x 5
165kg x 5
165kg x 5
165kg x 5

There might have been a 7th set x 5 but I lost count of sets somewhere along the way again. Definitely the 6 anyway.

Chins
8
5 or 6
3

Intended to do dips. Forgot, woop.

dartstothesea · 21-02-2012 12:20pm

Couldn't make the gym last night. Tried a bunch of calisthenics last night though. Feel like I haven't trained in forever. I must not be doing it hard enough.

dartstothesea · 22-02-2012 12:10pm

Posting for later. Going to cram in some benching and as many reps of 195 or something as I can for squat. God I hope it's better than the last heavy day.

dartstothesea · 23-02-2012 12:44am

^Yeah, I must have known it was going to be shit.

Before-college brevity bonanza (beginning with Bench):
90kg x 4
90kg x 5
90kg x 4
90kg x 4
90kg x 4

Squat
60kg x 11
100kg x 7
140kg x 5
170kg x 3
192.5kg x 1
192.5kg x F
160kg x 3
180kg x 2
180kg x 2
160kg x 2
160kg x 3

It went something like that, I think. Knee sleeves went on for 192.5kg sets until maybe the last 3 sets, off again for them. Didn't do much there either way.
I have myself to blame for this disaster of a squat now anyway. Weighing 92.5kg now isn't any great consolation. But I think it was a bad day.

Chins
8
5
6
2/3

Some silly machine ****e then.

dartstothesea · 24-02-2012 12:47am

Tried some more weightlifts.

C&Js up to a half dozen or so at 50kg
plus a few missed ones $:\$

Same numbers of Snatches but up to 40kg.

Fair few lighter ones and bits of lifts, hang cleans, jerks, overhead squats and the like with 30-40kg

Dips
11
7
4

11 straight dips might be another new PR. More there on a better day / beginning of a session.

These <2 hour sessions feel like such a load of useless ****. Need to efficientiate everything.

Edwardius · 24-02-2012 10:37am

dartstothesea wrote: »

Tried some more weightlifts.

C&Js up to a half dozen or so at 50kg
plus a few missed ones $:\$

Same numbers of Snatches but up to 40kg.

Fair few lighter ones and bits of lifts, hang cleans, jerks, overhead squats and the like with 30-40kg

Have you caught "the disease"?!

dartstothesea · 25-02-2012 3:15am

Haha, if I have it's about the only thing I've had success at catching!
it's good fun though yeah, excited to do more soon.

earlier:

Squat
Warm ups

140Kg x 4 x 8
140Kg x 1 x 3

Curls
20Kg x 3 x 8

forget what else. Rushed one.

dartstothesea · 27-02-2012 10:55pm

Another half-dicked session. h8 u, time.

Bench
20kg x 12
50kg x 8
70kg x 6
90kg x 4
97.5kg x 2
97.5kg x 2
97.5kg x 2
97.5kg x 2
80kg x 4
80kg x 4

Squat
60kg x 12
100kg x 7
140kg x 5
160kg x 3
180kg x 2
180kg x 2

Had to leg it already then. I don't know if any more reps at 180kg were even there though. What the **** even is my squat now.

dartstothesea · 01-03-2012 9:25pm

Gonna eat loads again between now and April at the least. Kicked off with 2 all-I-can-meats in the mongol bbq since yesterday.

Anyway.

Deadlift
Warm up sets
200Kg x 2
200Kg x 2

So glad 200 is still there at all. Who knew.

150Kg x 4
150Kg x 4

These did feel heavy though.

Chins
8
5
5
4
3
3

Or something like that.

Calf ext crapulence

attempted a few sets of 30kg x 10 shrugs but couldn't make my calluses **** off so left it a bit quick.

Tried some ab rollouts. No idea what I'm doing. Stuck with familiar planks instead. 3 rounds of a minute or two each.

dartstothesea · 03-03-2012 10:53pm

Yesterday

Bench
60 x 8
80 x 4
90 x 4
90 x 3
90 x 3
90 x 3
90 x 3
90 x 2
80 x 4
80 x 4
80 x 4

Curls
20kg DBs x 8
20kg DBs x 8
20kg DBs x 8
20kg DBs x 5

Chest Fly Machine
8 plates x 10
10 plates x 10
10 plates x 10
10 plates x 10
10 plates x 10

Dips
7
5
6

dartstothesea · 03-03-2012 10:53pm

Today

Squat

60kg x 12
100kg x 8
140kg x 9
140kg x 9
140kg x 9
140kg x 9

dartstothesea · 05-03-2012 1:54am

Bench

70kg x 9
70kg x 9
70kg x 9
70kg x 9

Oh, and just so I've it recorded somewhere I won't forget: I was 91kg on like the 28th Feb. Think that's as low as it went.

dartstothesea · 06-03-2012 1:28am

Squat
warm ups
147.5kg x 7
147.5kg x 7
147.5kg x 7
147.5kg x 7
147.5kg x 7

Chins
8
5
5

Plank
2:00
1:35

Foam rolling quads and ITBs

dartstothesea · 06-03-2012 11:07pm

Bench

75kg x 7
75kg x 7
75kg x 7
75kg x 7
75kg x 7

Curls
20kg DBs x 8
20kg DBs x 8
20kg DBs x 6
20kg DBs x 6

dartstothesea · 07-03-2012 11:59pm

Squat

60kg x 10
100kg x 8
130kg x 7
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

dartstothesea · 09-03-2012 9:15pm

Yesterday

Bench

80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Curls

20kg DBs x 8
20kg DBs x 8
20kg DBs x 6
20kg DBs x 6

dartstothesea · 10-03-2012 6:21pm

Bench
85kg x 10 x 3

Squat
167.5kg x 10 x 3

dartstothesea · 13-03-2012 11:52am

Yesterday

Bench
80kg x 4 x 9

Squat
157.5kg x 4 x 9

Some of the ugliest reps in a long time and I had to break the 2nd set in two after nearly failing from smashing into the safety rails from going too deep.

Curls
20Kg DBs x 3 x 8

Traps and Tricks and Such

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