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Traps and Tricks and Such

1235

Comments

  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    The safety word is banana.

    lawl


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    Warm up


    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.


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    I've never seen anyone complete week 8/9


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


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  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    BJJ class, 2 hours.

    Going to feel so shit trying to squat tomorrow anyway.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea




    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.


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  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


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  • Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Closed Accounts Posts: 496 ✭✭GASMANN


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users, Registered Users 2 Posts: 7,025 ✭✭✭d'Oracle


    12x3

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


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  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    ^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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users, Registered Users 2 Posts: 3,234 ✭✭✭Edwardius


    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"?!


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


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  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    Today

    Squat

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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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.


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


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  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    Bench
    85kg x 10 x 3

    Squat
    167.5kg x 10 x 3


  • Registered Users Posts: 890 ✭✭✭dartstothesea


    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


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