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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


    Monday 11/10/2021


    A) Walking Around Looking for Something Free

    10 sets to failure



    B) Close-Grip Bench

    100kg x 1 (@9)

    80kg x 4 x 5 

    80kg x 7



    C) Chest-supported DB Rows

    35kgs x 5 x 12



    D) Leg Extension

    5 x 12

    3 x drop sets



    E) Lat Pulldown

    5 x 12



    Last block was done so just had a bit of fun with what was free (was mental in the gym at 8pm.



  • Registered Users Posts: 17,537 ✭✭✭✭Mr. CooL ICE


    A) Walking Around Looking for Something Free

    10 sets to failure

    The DOMS must have been unreal



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


    Wednesday 13/10/2021



    A) Wide-Grip Bench

    90kg x 4

    80kg x 3 x 6



    B) Alternating DB Hammer Curls

    15kgs x 5 x 12



    C) 3" Lunchbox Press

    85kg x 4 x 6



    D) Lat Pulldown

    5 x 15



    E) Seated Rows

    5 x 12





    Not following a program - just filling time. Been mad busy in the gym after 8pm lately and I didn't get near the leg extension or hamstring curl machines at all. 



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


    Saturday 16/10/2021


    A) Hamstring Curls

    5 x 12 (ramping up)

    3 drop sets



    B) Leg Extensions 

    5 x 15 (ramping up)

    3 drop sets



    C) Single-Leg Hamstring Curls

    5 x 15 e/s



    D) Single-Leg Leg Extensions

    5 x 12



    E) Seated Rows

    5 x 12



    F) Tricep Extension (machine)

    5 x 15



    G) Standing Calf Raises

    5 x 15





    Caught up with a bit of an assault on the legs after not getting much the last couple of days


    Had never used the tricep machine before....Upper arms on a pad and handles are parallel grip. Nice burn.



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


    Saturday 23/10/2021


    A) Bench

    100kg x 1 (@8)

    95kg x 2 x 3 

    86kg x 7



    B) NG DB Floor Press (work up to top set @RPE 9.5 and do 3 working sets)

    35kgs x 11, 8, 8



    C) 45-Degree Row

    Work up to RPE 9.5/10 & do 3 work sets

    Top sets: 15,


    D1) Hex Bar Shrugs

    (Bar+90kg) x 5 x 15


    D2) Tricep Pressdown

    5 x 15-20



    E) EZ Bar 21s

    5 x 21




    New block.

    Felt **** all week so this was first time training since last Saturday. Still wasn't feeling 100% by any stretch but said I'd just go and see how it felt. Single with 100 was fine. Had expected to top out at ~95 given I still feel off.



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


    Monday 25/10/2021


    A) Banded Spanish Squat (45-60s)

    +12.5kg x 5 sets



    B) BB Hip Thrust (5s hold at top)

    5 x 6-8 (sets of 8 up to 100kg)



    C) Lying Leg Curl 21s

    5 x 21 (60-77.5)

    3 drop sets



    D) Leg Extension

    5 x 10

    3 drop sets



    E ) Standing Calf Raise

    5 x 15-25



    F) Seated Calf Raise

    5 x 15-25





    Still not brilliant and my resting heart rate has been on the increase which is usually a sign of being a bit sick but felt ok to go in.


    Haven't don't hip thrusts in a few years so took a bit of getting used to.


    Legs felt hammered after.



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


    Wednesday 6/10/2021


    A) Bench (@9)

    92.5kg x 4, 4, 4, 4, 3



    B) 45-deg Close-Grip Incline Bench

    5 x 6-10

    Top set: 65kg x 9




    C) Arnold Press

    5 x 8-10 (top set: 20kgs x 9)



    D) T-Bar Row

    5 x 8-10 (top set: bar+62.5kg x 10)



    E) Batwings (15s hold each rep)

    5 x 3-5



    F) Back Extension

    5 x 8-12




    Went with 92.5kg on bench sets. The 100 on Saturday was an 8.5 so a slight overshoot and 92.5 would have been a more accurate first back off set.

    4th set was @9.5. Satisfied with the volume here.



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


    Friday 29/10/2021


    A) Weighted Pull Ups (NG)

    Work up to top set of 1-3

    Top set: 35kg x 2

    (5/10/15/20/25/30 x 3)

    BW x 16, 12



    B) Single-Arm DB Row

    5 x 6-8 e/s (top set: 45kgs x 6 e/s)



    C) NG Lat Pulldown

    5 x 8-10



    D1) Seated Lateral Raise 

    5 x 12  


    D2) Reverse DB Flys

    5 x 15  


    D3) Straight Bar Front Raise

    5 x 20  



    E) Hamstring Curl

    5 x 20




    Happy enough with the top set of 35kg for a double on pull ups. Only has bumpers with the racks in Portobello and chain on belt wasn't long enough to go through the 25 and the 25+5 so had to traipse upstairs to get the slimmer plates for the last 2 weighted sets.

    Second set at BW just had little in the tank for more.


    Worked up in sets of 8 to top set. 42.5s weren't around so took 45s.


    All of the pump.


    Did some extra single-leg leg extensions at the end because I had some more free time.



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


    Monday 1/11/2021


    A) Bench

    100kg x 1 (@8)

    95kg x 3 x 3 

    86kg x 7



    B) NG DB Floor Press (work up to top set @RPE 9.5 and do 3 working sets)

    32.5kgs x 12, 12, 9



    C) 45-Degree Row

    Work up to RPE 9.5/10 & do 3 work sets

    Top sets: 15, 14, 13


    D1) Hex Bar Shrugs

    (Bar+90kg) x 5 x 15


    D2) Tricep Pressdown

    5 x 15-20



    E) EZ Bar 21s

    5 x 21




    Stuck with 100kg for top single - better rep than the last time. Extra triple with 95kg this week.


    Wasn't sight nor sound of 35s so just worked with 32.5s and got more reps this week and more of a pause than last time.



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


    Wednesday 3/11/2021


    A) Banded Spanish Squat (45-60s)

    +15kg x 5 sets



    B) BB Hip Thrust (5s hold at top)

    5 x 6-8 (sets of 8 up to 105kg)



    C) Lying Leg Curl 21s

    5 x 21 (60-77.5)

    3 drop sets



    D) Leg Extension

    5 x 10

    3 drop sets



    E ) Standing Calf Raise

    5 x 15-25



    F) Seated Calf Raise

    5 x 15-25



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


    Friday 5/11/2021


    A) Bench (@9)

    95kg x 3, 3, 4, 3, 3



    B) 45-deg Close-Grip Incline Bench

    5 x 6-10

    Top set: 65kg x 9




    C) Arnold Press

    5 x 8-10



    D) T-Bar Row

    5 x 8-10



    E) Batwings (15s hold each rep)

    5 x 3-5



    F) Back Extension

    5 x 8-12




    Just felt empty on bench. Just felt slow from rep #1.



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


    Monday 8/11/2021


    A) Weighted Pull Ups (NG)

    Work up to top set of 1-3

    Top set: 35kg x 2

    (5/10/15/20/25/30 x 3)

    BW x 16, 13



    B) Single-Arm DB Row

    5 x 6-8 e/s (top set: 45kgs x 6 e/s

    (22.5/30/40/40 x 8)



    C) NG Lat Pulldown

    5 x 8-10



    D1) Seated Lateral Raise 

    5 x 12  


    D2) Reverse DB Flys

    5 x 15  


    D3) Straight Bar Front Raise

    5 x 20   



    E) Hamstring Curl

    5 x 20




    Happy enough with the top set of 35kg for a double on pull ups. Felt knackered all day and triple with 20 felt a big heavier than expected. But happy with that.



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


    Wednesday 10/11/2021


    A) Bench

    102.5kg x 1 (@8.5)

    97.5kg x 3 x 3 

    87.5kg x 6



    B) NG DB Floor Press (work up to top set @RPE 9.5 and do 3 working sets)

    37.5kgs x 10, 8, 6



    C) 45-Degree Row

    Work up to RPE 9.5/10 & do 3 work sets 10-12)

    Top sets: 10, 10, 9



    D1) Hex Bar Shrugs

    (Bar+90kg) x 5 x 12


    D2) Tricep Pressdown

    5 x 15-20



    E) EZ Bar 21s

    5 x 21




    Didn't get the bar back as quickly as I should off the chest. Slowed it a bit but satisfied it was at RPE 8.5.


    Back off sets were decent too. 



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


    Saturday 13/11/2021

    A) Banded Spanish Squat (45-60s)

    +15kg x 5 sets



    B) BB Hip Thrust (5s hold at top)

    5 x 6-8 (sets of 8 up to 110kg)



    C) Lying Leg Curl 21s

    5 x 21 (60-77.5)

    3 drop sets



    D) Leg Extension

    5 x 10

    3 drop sets



    E) Standing Calf Raise

    5 x 15-25



    F) Seated Calf Raise

    5 x 15-25

    Post edited by Alf Veedersane on


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


    Wednesday 17/11/2021


    A) Weighted Pull Ups (NG)

    Work up to top set of 1-3

    Top set: 40kg x 1

    BW x 16, 14



    B) Single-Arm DB Row

    5 x 6-8 e/s (top set: 45kgs x 7 e/s




    C) NG Lat Pulldown

    5 x 8-10



    D1) Seated Lateral Raise 

    5 x 14


    D2) Reverse DB Flys

    5 x 15   


    D3) Straight Bar Front Raise

    5 x 20   



    E) Hamstring Curl

    5 x 20




    Dialled back the volume on pull ups because my elbow was at me a touch. Something I had before from a longish spell of weighted pull ups. So doubles at 20/25 and singles at 30/35/40.

    Post edited by Alf Veedersane on


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


    Saturday 20/11/2021


    A) Bench

    105kg x 1

    100kg x 3 x 3 

    90kg x 5



    B) NG DB Floor Press (work up to top set @RPE 9.5 and do 3 working sets)

    37.5kgs x 8, 8, 5



    C) 45-Degree Row

    Work up to RPE 9.5/10 & do 3 work sets 10-12)

    Top sets: 10, 10, 9



    D1) Hex Bar Shrugs

    5 x 15


    D2) Tricep Pressdown

    5 x 15-20



    E) EZ Bar 21s

    5 x 21




    Happy enough with bench.


    Last week, I did bench at lunchtime and the rest in the evening. Today, FP straight after bench so wasn't going to look as strong on paper.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,506 Mod ✭✭✭✭BossArky


    How do you find the banded Spanish Squats? Noticed you doing them a few posts back +15kg for sets. Any good?



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


    They're grand. They do burn the quads if you're keeping your chest high.

    Better than wall sits for sure.

    They're mostly in for a different stimulus as the options for quad work are limited with the left hip as it is.



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


    Monday 22/11/2021


    A) Banded Spanish Squat (45-60s)

    +15kg x 5 sets



    B) BB Hip Thrust (5s hold at top)

    5 x 8



    C) Lying Leg Curl 21s

    5 x 21 (60-80)

    3 drop sets



    D) Leg Extension

    6 x 10

    4 drop sets



    E ) Standing Calf Raise

    5 x 15-25



    F) Seated Calf Raise

    5 x 15-25




    New machine where the old hip thrust setup was. Load plates on, put the heavily padded seat belt across your lap and thrust away without fear of a bar damaging your tackle. I approve. Glutes knew all about it after.



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


    Wednesday 24/11/2021


    A) Bench (@9)

    100kg x 2, 2, 2, 2, 2



    B) 45-deg Close-Grip Incline Bench

    5 x 6-10

    Top set: 70kg x 8

    (50/55/60 x 10, 65x8)


    C) Arnold Press

    5 x 8-10

    Top set: 22.5kgs x

    10/12.5/17.5/20 x 10)



    D) T-Bar Row

    5 x 8-10

    (Bar + 55 x 10)



    E) Batwings (15s hold each rep)

    5 x 3-5



    F) Back Extension

    5 x 8-12



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


    Saturday 27/11/2021


    A) Weighted Pull Ups (NG)

    Work up to top set of 1-3

    Top set: 40kg x 1

    BW x 17, 14



    B) Single-Arm DB Row

    5 x 6-8 e/s (top set: 45kgs x 7 e/s



    C) NG Lat Pulldown

    5 x 8-10



    D1) Seated Lateral Raise 

    5 x 12


    D2) Reverse DB Flys

    5 x 15   


    D3) Straight Bar Front Raise

    5 x 20   



    E) Hamstring Curl

    5 x 20




    Next week will be my last doing weighted pull ups for a bit. Same issue as before.


    Great upper-body pump



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


    Monday 29/11/2021


    A) Bench

    96kg x 1

    91kg x 3

    90kg x 5



    B) NG DB Floor Press (work up to top set @RPE 9.5/10)

    40kgs x 8



    C) 45-Degree Row

    Work up to top set w/ 10 reps (x 2)



    D1) Hex Bar Shrugs

    5 x 15


    D2) Tricep Pressdown

    5 x 15-20



    E) EZ Bar 21s

    5 x 21





    Dropping back the pressing volume this week.



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


    Wednesday 1/12/2021


    A) Banded Spanish Squat (45-60s)

    +10kg x 4 sets



    B) BB Hip Thrust (5s hold at top)

    4 x 6



    C) Lying Leg Curl 15s (21s w/ less volume)

    5 x 15 (60-80)



    D) Leg Extension

    4 x 8



    E ) Standing Calf Raise

    4 x 20



    F) Seated Calf Raise

    4 x 15-18




    Dialled volume back a touch again today.



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


    Saturday 4/12/2021


    Bench

    107.5kg x 1

    110kg x F


    NG Weighted Pull Ups

    +42.5kg x 1



    Didn't get the bar back on the 110. Fought it but I had set it off on the wrong bar path and that was that. Ok.


    Happy with pull-up. Hadn't really gone too heavy on weighted pull-ups before so was uncharted territory. +20kg x 5 was probably my best before.



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


    Monday 13/12/2021


    A) Tempo Hamstring Curls

    5 x 15



    B) Long-Pause Bench

    5 x 6



    C) Leg Extensions

    5 x 15

    3 drop sets



    D) Hip Thrusts

    5 x 10


    Trained once or twice since last day...between blocks



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


    Wednesday 15/12/2021


    A) Skullcrushers

    27.5kg x 5 x 15



    B) Seated Calf Raises

    5 x 20



    C) Back Extension

    5 x 13

    3 drop sets



    D1) Pec Deck

    5 x 20


    D2) Reverse Flys

    5 x 20



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


    Friday 17/12/2021


    A1) Reverse Flys

    5 x 20


    A2) Front Raises 

    5 x 15



    B1) Hamstring Curls

    4 x 12

    1 x AMRAP


    B2) Leg Extensions 

    5 x 12

    3 drop sets



    C) Single-Leg Hip Thrusts

    5 x 15



    D ) Tricep Extension

    5 x 15



    Freestyling again. New block incoming.



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


    W1D1


    Monday 19/12/2021


    A) Weighted Back Extension

    12 @6 

    12 @7

    12 @8 

    -10% x AMRAP

    -10% x AMRAP 



    B) Bench (77% @8)

    82.5kg x 7, 7, 6, 6



    C) Lat Pulldown

    3 x 8



    D) Tricep Pressdown

    3 x 10




    New block.



  • Registered Users Posts: 1,808 ✭✭✭Patsy167


    Just out of curiosity - What does the programming for the new block look like in terms of days per week/volume? Is there a particular aim or focus for choosing it?



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  • Registered Users Posts: 7,120 ✭✭✭COH


    The overall goal is to transition back towards a conventional 'powerlifting' orientated split insofar the squat & hinge patterns are concerned and away from the upper/lower emphasis of the last two blocks, but without any adverse loading on the hip capsule.

    Typically its 4x weekly training, but the 7 day calendar is largely irrelevant compared to the rotation so the 4 week block might be 5 or 6 or whatever.

    Quite a pronounced increase in bench volume while the overall lower body volume will be greater, but split over 4 days instead of 2, lending to a higher relative intensity per session.

    The aims/focus lean towards testing the movements that can be done without loading the hip joint, while focusing on maintaining/improving lower body lean tissue mass with a view to (ideally) transitioning back to more conventional movements down the line.



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