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I don't know what I'm doing but I know what I've done

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  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Wednesday 11/8/2021


    A) Bench

    87.5kg x 5 

    82.5kg x 8 (8+)

    75kg x 12 (12+)



    B) Incline Bench 

    55kg x 5 x 12-15  (60 total reps)



    C) DB OHP

    5 x 15



    D) Lateral Raises

    5 x 15



    E) Cable Crossover

    5 x 15




    Probably took less of a rest than I should have on the A and only just hit what I needed to.


    Moved up the OHP. Less of a shoulder niggle. 



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Friday 13/8/2021


    A) Leg Extensions

    5 x 12-15



    B) Single-Leg Poliquin Leg Curl (3s eccentric)

    5 x 6 e/s



    C) Lying Leg Curl

    5 x 15-20



    D) Seated Calf Raise

    5 x 12-15



    E) Standing Calf Raises

    5 x 12-15



    F) Wall Sits

    5 x Max



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 16/8/2021


    A) Bench

    90kg x 5 

    85kg x 8 (8+)

    77.5kg x 12 (12+)



    B) Incline Bench 

    55kg x 5 x 12-15  (61 total reps)



    C) DB OHP

    5 x 15



    D) Lateral Raises

    5 x 15




    Bench was a bit higher of an RPE but I was ok with that. I just got bored going at 87.5 and the 80 moved so well.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 18/8/2021


    A1) Pull ups

    4 x 12

    1 x 14


    A2) BB Shrugs

    125kg x 5 x 15


    A3) BB Curls

    27.5kg x 4 x 13

    27.5kg x 14



    B1) Seated Row

    5 x 12-15


    B2) DB Hammer Curls

    5 x 12-15



    C) Face Pulls

    5 x 12-15



    Bit more volume. Got the order a bit ballsed up but doesn't matter hugely.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Friday 20/8/2021


    A) Bench

    102.5kg x 1 (@9)

    90kg x 4 (3+)

    82.5kg x 7 (5+)



    B) 2" Pin Press (3-5 reps)

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



    C1) DB Rows

    5 x 8 e/s


    C2) NG DB Press

    5 x 8



    D) Skullcrushers 

    5 x 8



    E) Tricep Pushdown

    5 x 10



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  • Registered Users Posts: 12,784 ✭✭✭✭Dtp1979


    Bench is flying



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Doesn't feel like it tbh. I'd have thought 102.5 would have come sooner.

    I'm not massively bothered though. It's not like I've a competition to train for so if it keeps edging up slowly, that's fine too.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 23/8/2021


    A1) Pull ups

    4 x 13

    1 x 13


    A2) BB Shrugs

    127.5kg x 4 x 15


    A3) BB Curls

    27.5kg x 4 x 13

    27.5kg x 14



    B1) Seated Row

    5 x 15


    B2) DB Hammer Curls

    5 x 14



    C) DB Reverse Flys

    5 x 12-15



    Upping the sets by a rep on the pull ups and got a few extra reps in.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Wednesday 4/8/2021


    A) Single-Leg Poliquin Leg Curl (3s eccentric)

    5 x 6 e/s



    B) Lying Leg Curl

    5 x 15-20



    C) Seated Calf Raise

    5 x 12-15



    D) Standing Calf Raises

    5 x 12-15



    E) Wall Sits

    5 x Max 




    Leg extension machine is banjoed so none of those today.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 30/8/2021


    A) Bench

    90kg x 5 

    85kg x 8 (8+)

    77.5kg x 12 (12+)



    B) Incline Bench 

    55kg x 5 x 12-15  (62 total reps)



    C) DB OHP

    5 x 15



    D) Lateral Raises

    5 x 15




    Block done. 



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  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 1/9/2021


    A) Bench

    90kg x 3 (@9)

    81kg x 2 x 5 

    73.5kg x 8



    B) Floor Press

    82.5kg x 6 (called it there...there will be sick DOMS)



    C) 45-Degree Row

    5 x 8-12



    D) Seated DB Powerclean

    5 x 12-15



    E) Skullcrushers 

    5 x 12-15



    F) Alternating DB Hammer Curl

    5 x 12-15




    New block.


    igured I'd be a touch off after the higher volume bench day on Monday and still feeling it. Brain fart the previous day when it should have been the secondary bench day so it's my own fault. Didn't think the gaffer would have a new block of training so quickly.


    Left pec was really feeling it...it was never going to go on me but just had that sharp 'pain' about it so called it at 90 and didn't push the top end too much for the rest....brought grip in a bit narrower. Maybe I should just have left it early and come back to restart the next day. 



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Friday 3/9/2021


    A) Weighted Pull Ups (NG)

    Work up to top set of 3-5

    Top set: 20kg x 5

    BW x 18



    B) Single-Arm DB Row

    4 x 8-12 e/s



    C) Wide-Grip Lat Pulldown

    4 x 12-15



    D) DB Shrugs 

    4 x 15-20



    E) Lateral Raise

    4 x 15-20



    F) Chest-supported Reverse DB Flys

    4 x 15-20




    Was supposed to be Day 4 but switched it to Day 2 cos, out of nowhere the hip started at me this afternoon. A nerve thing it felt like.


    Worked up in 2.5kg increments in sets of 5 up to 20kg x 5 on pull ups. The set with just BW after felt incredible at the start. Like I could do 100. Tired then but was happy with 18



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 6/9/2021


    A) Bench (@9)

    81kg x 8, 8, 7, 6, 6



    B) Incline DB Bench

    4 x 12-15  



    C) Machine OHP

    4 x 12-15



    D) Low Cable Row

    4 x 15



    E) Back Extension

    5 x 12-15



    F) Seated Calf Raise

    100 reps




    Packed for International Bench Day when I went in and only thing free was back extensions. Then was in like Flynn to get a bench. Form felt really solid. Short on time so only got in 4 sets of the rest to get the work in.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Wednesday 8/9/2021


    A) Banded Spanish Squat (45-60s)

    5 sets



    B) Low Box Step Up (2020)

    35kg x 5 x 8 e/s



    C) Lying Leg Curl

    4 x 12

    3 drop sets



    D) Leg Extension

    4 x 15

    3 drop sets



    E ) Standing Calf Raise

    100 reps



    F) Russian Twists

    5 x 15 e/s



    G) Ab Rollout

    5 x 10-15




    Had never done Spanish Squat before. Christ...quad burner. Felt way better than wall sits anyway.


    Drop sets are humbling...weight feels light but you run out of gas fast



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Friday 10/9/2021


    A) Bench

    90kg x 3 

    85kg x 2 x 5 

    77.5kg x 9



    B) Floor Press (work up to top set of 4-6)

    90g x 6



    C) 45-Degree Row

    5 x 8-12



    D) Seated DB Powerclean

    5 x 12-15



    E) Skullcrushers 

    5 x 12-15



    F) Alternating DB Hammer Curl

    5 x 12-15




    Unsurprisingly, the benching felt better than the last primary bench day, which came after a lot of bench volume 2 days before.


    Quite enjoyed that session. For whatever reason I've just been churning them out lately. Nothing to do with the training as such. Was good to feel things moved ok again

    Post edited by Alf Veedersane on


  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 13/9/2021


    A) Banded Spanish Squat (45-60s)

    +5kg x 5 sets



    B) Low Box Step Up

    40kg x 5 x 8 e/s



    C) Lying Leg Curl

    4 x 12

    3 drop sets



    D) Leg Extension

    4 x 15

    3 drop sets



    E ) Standing Calf Raise

    100 reps



    F) Russian Twists

    5 x 15 e/s



    G) Ab Rollout

    5 x 10-15



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Wednesday 15/9/2021


    A) Bench (@9)

    85kg x 7, 7, 6, 6, 5



    B) Incline DB Bench

    5 x 12-15  



    C) Machine OHP

    4 x 12-15



    D) Low Cable Row

    5 x 15



    E) Back Extension

    5 x 12-15



    F) Seated Calf Raise

    100 reps




    Still had ab DOMS from the previous day and it was off-putting on benching. Did ok.


    Nasty pump from back extensions.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Friday 17/9/2021


    A) Weighted Pull Ups (NG)

    Work up to top set of 3-5

    Top set: 25kg x 4

    BW x 19



    B) Single-Arm DB Row

    4 x 8-12 e/s



    C) Wide-Grip Lat Pulldown

    5 x 12-15



    D) DB Shrugs 

    5 x 15-20



    E) Lateral Raise

    5 x 15-20



    F) Chest-supported Reverse DB Flys

    5 x 15-20




    Had gone up in 2.5kg increments but decided to jump from 20 to 25kg for the last set since I had scope to do 3-5.


    Used a strap on left side cos I was feeling it a bit after last week - something like I had before after weighted pull ups for a bit.


    The bodyweight pull ups are mental after weighted pull ups. It's like I weigh like a feather. Banging out the reps. 

    Post edited by Alf Veedersane on


  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 20/9/2021


    A) Bench

    95g x 3 (@9)

    86kg x 2 x 5 

    77.5kg x 10



    B) Floor Press (work up to top set of 4-6)

    92.5g x 4



    C) 45-Degree Row

    5 x 8-12



    D) Seated DB Powerclean

    5 x 12-15



    E) Skullcrushers 

    5 x 12-15



    F) Alternating DB Hammer Curl

    5 x 12-15




    Bench felt really solid.


    Made a balls of the 4th rep of top set of floor press and that was that.


    Happy enough with all. Was absolutely fûcked tired after a week of little sleep (croup-tastic) and could have sacked it off but said it would probably be the right thing to go. And it was.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 13/9/2021


    A) Banded Spanish Squat (45-60s)

    +10kg x 5 sets (60s)



    B) Low Box Step Up

    45kg x 5 x 8 e/s



    C) Lying Leg Curl

    4 x 12

    3 drop sets



    D) Leg Extension

    4 x 15

    3 drop sets



    E ) Standing Calf Raise

    100 reps



    F) Russian Twists

    5 x 15 e/s



    G) Ab Rollout

    5 x 10-15





    Good burn off the Spanish squats. 



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  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Friday 24/9/2021


    A) Bench (@9)

    86kg x 7, 6, 6, 6, 6



    B) Incline DB Bench

    5 x 12-15  



    C) Machine OHP

    4 x 12-15



    D) Low Cable Row

    5 x 15



    E) Back Extension

    +15kg x 5 x 12-15



    F) Seated Calf Raise

    100 reps



  • Registered Users Posts: 12,784 ✭✭✭✭Dtp1979


    Squat espanol?



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Yep.


    It's a bit like a wall sit but you definitely feel it burn.


    With the hip flexion limitation, have to try different things to get the quads working



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 27/9/2021


    A) Weighted Pull Ups (NG)

    Work up to top set of 3-5

    Top set: 25kg x 5

    BW x 19



    B) Single-Arm DB Row

    5 x 8-12 e/s



    C) Wide-Grip Lat Pulldown

    5 x 12-15



    D) DB Shrugs 

    5 x 15-20



    E) Lateral Raise

    5 x 15-20



    F) Chest-supported Reverse DB Flys

    5 x 15-20




    Kept the progression the same through the weights and said I'd aim to get the 5 reps with 25kg. Done and relatively comfortable. Could maybe have gone up another 2.5kg and got 3 reps but it was busy and said I'd give up the rack and aim for heavier next week. 



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Friday 1/10/2021


    A) Bench

    96g x 3 (@9)

    87.5kg x 2 x 5 

    77.5kg x 11



    B) Floor Press (work up to top set of 4-6)


    92.5g x 5k up to top set of 4-6)

    92.5g x 5



    C) 45-Degree Row

    5 x 8-12



    D) Seated DB Powerclean

    5 x 12-15



    E) Skullcrushers 

    5 x 12-15



    F) Alternating DB Hammer Curl

    5 x 12-15




    Bench felt really solid.


    Knocked up the weight a touch on the top set and the first back off. All fine. 



  • Registered Users Posts: 12,784 ✭✭✭✭Dtp1979




  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Nope. But not everywhere has the set up for Sissy Squats.

    It's just holding the position for time.



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Monday 13/9/2021


    A) Banded Spanish Squat (45-60s)

    +15kg x 5 sets (60s)



    B) Low Box Step Up

    45kg x 4 x 8 e/s



    C) Lying Leg Curl

    5 x 12

    3 drop sets



    D) Leg Extension

    6 x 15

    3 drop sets



    E ) Standing Calf Raise

    100 reps



    F) Ab Rollout

    5 x 10-15





    Good burn off the Spanish squats. Had to work a bit more on keeping torso more upright. I'd been letting a bit more forward lean. Burned the bejaysis out of my quads.


    Added in an extra set on the way up to top weight on hamstring curls and leg extensions. Wobbled out of the gym. 



  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Friday 8/10/2021


    A) Weighted Pull Ups (NG)

    Work up in sets of 5 to top set of 3-5

    (5/10/12.5/15/17.5/22.5)

    Top set: 27.5kg x 4

    BW x 18



    B) Single-Arm DB Row

    5 x 8-12 e/s



    C) Wide-Grip Lat Pulldown

    5 x 12-15



    D) DB Shrugs 

    5 x 15-20



    E) Lateral Raise

    5 x 15-20



    F) Chest-supported Reverse DB Flys

    5 x 15-20




    Happy enough with the progression of the pull ups across the block.



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  • Registered Users Posts: 24,585 ✭✭✭✭Alf Veedersane


    Going back in time since I hadn't logged last Wednesday's session.


    Wednesday 6/10/2021


    A) Bench (@9)

    87.5kg x 7, 6, 4, 5, 5



    B) Incline DB Bench

    5 x 12-15  



    C) Machine OHP

    4 x 12-15



    D) Low Cable Row

    5 x 15



    E) Back Extension

    +20kg x 5 x 15



    F) Seated Calf Raise

    100 reps




    On the third set, some gimp clips the bar walking through the narrowest gap between racks being used that they could find 



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