Can I come too

caviardreams

Welcome back. That's some volume of squats!! :eek::eek:

Hope you're not planning on sitting down for the rest of the week! :pac:

Hanley

bluewolf wrote: »

I don't know if that is good or bad news lol

This is what i was looking at
https://youtu.be/F6xPIZC6lhM

Looks like I'll have to learn how to do sumo DLs as well

Nope

This way: https://www.youtube.com/watch?v=Dhzx0wVcWF0

you can put bands around wrist too if more comfortable

Alf Veedersane

I can feel my lats contracting just watching that. Definitely need to get some of that going down.

Nice!

hi
Well as expected I have been in agonising pain since Tuesday morning. My hobbling around resembles a lame penguin and there has been a lot of pointing and laughing. And weird looks from strangers wondering why I was shuffling along :pac: I've also nearly fallen over a few times
Fun times


Dips - (assisted, purple band)
8 reps
6 reps
4 reps
Started off oh so easy and went downhill ...

Barbell Incline Bench Press
25 kg x 9 reps (PR)
25 kg x 8 reps
25 kg x 8 reps

Close-Grip Barbell Bench Press
25 kg x 9 reps
25 kg x 9 reps
25 kg x 9 reps

Elliptical Trainer
00:10:00 | - very very gently to stretch out my legs a bit

One-Arm Dumbbell Row
5 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps - ok i cheated a bit on the weight. 10kg next time, swearz

Did some hams and quads stretches in here, and then ...

Barbell Lunges
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps (PR)

surprise #1: that i was physically able to do these at all. I was so set on skipping them today i didnt write them in my program for today. was supposed to be 10 apparently
surprise #2: 20 is kinda light ...


So there we go.
I'll be like this fella for the next few days I'd say




Time to see if Scott Herman has a sumo DL video so I can swot up for saturday
thanks for the banded DL vid up there hanley

Alf Veedersane

"So, I felt a bit sore but I went and hit a couple of PRs anyway...just 'cause"

The lunge PR is cos I've never done the barbell ones before
The incline one I have no idea what's going on, it must be a #reps PR

The girl who won in the 84 weight class in the nationals lifted just under 400 kg total o.O

Alf Veedersane

Regardless, they're not light.

Bad news is your glutes won't like it for a while

I practised the sumo deadlifts with a little kettlebell and practised the banded DL yokes with just a band, before going to the gym today. Got the lats going. The banded DL yoke didn't work quite so well when I did it with the barbell though ... might do it with the empty bar next time

I like the sumos anyway glad I am learning them!

Sumo Deadlift
20 kg x 2 reps
40 kg x 2 reps
55 kg x 1 reps
60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps (PR)

Sumo Deadlift, Double Paused
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps


Barbell Deadlift, banded
40 kg x 8 reps
40 kg x 8 reps

Barbell Squat, 10-breath paused
30 kg x 4 reps
30 kg x 4 reps
30 kg x 3 reps

The paused squats got a bit sad ... I'll try harder next time to hit the reps :pac:

caviardreams

bluewolf wrote: »

Barbell Squat, 10-breath paused
30 kg x 4 reps
30 kg x 4 reps
30 kg x 3 reps

The paused squats got a bit sad ... I'll try harder next time to hit the reps :pac:

Is that where you basically pause at the bottom and hang out there for a while (or 10 breaths )?
There is an insane greg nukols video with omar isuf where he is just sitting in a squat with a heavy weight for like 2 minutes or something whilst he's recording the video and chatting away :eek::eek:

Yes and I think that's the one I saw when I was looking it up!! :eek:

Super exhausted and didn't wanna go today

Chins were top of the list but I can't do those so I will do some band assisted attempts or negatives in a while now

Bent Over Barbell Row
20 kg x 5 reps
30 kg x 8 reps
25 kg x 9 reps
25 kg x 9 reps

Bent Over Two-Dumbbell Row <- these were chest supported dumbbell rows, this is the closest I could log them as
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps

Group A
Standing Dumbbell Shoulder Press
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
Stiff Leg Barbell Good Morning
20 kg x 2 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

First time doing good mornings! On purpose, like :pac: I think I got the hang of them

Elliptical Trainer
00:25:00 |

I went on the xtrainer "for 5-10 mins" for a stretch / to try cheer myself up a bit
after 5 mins: this sucks I wanna go home
after 10 mins: THIS IS GREAT LET'S DO THIS YEAHHH!!!

:pac:

So week 1 is over! I learned lots of new lifts. It's cool, I like it.
Hopefully now that I have a week behind me and sort of know what I am doing, i'll be able to hit it hard

caviardreams

bluewolf wrote: »

Super exhausted and didn't wanna go today

Chins were top of the list but I can't do those so I will do some band assisted attempts or negatives in a while now

Bent Over Barbell Row
20 kg x 5 reps
30 kg x 8 reps
25 kg x 9 reps
25 kg x 9 reps

Bent Over Two-Dumbbell Row <- these were chest supported dumbbell rows, this is the closest I could log them as
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps

Group A
Standing Dumbbell Shoulder Press
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
Stiff Leg Barbell Good Morning
20 kg x 2 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

First time doing good mornings! On purpose, like :pac: I think I got the hang of them

Elliptical Trainer
00:25:00 |

I went on the xtrainer "for 5-10 mins" for a stretch / to try cheer myself up a bit
after 5 mins: this sucks I wanna go home
after 10 mins: THIS IS GREAT LET'S DO THIS YEAHHH!!!

:pac:

So week 1 is over! I learned lots of new lifts. It's cool, I like it.
Hopefully now that I have a week behind me and sort of know what I am doing, i'll be able to hit it hard

Even though it sometimes seems a bit unfashionable round here... Yay for cardio! Sometimes, anyway :pac:

Strength phase program!!!
Cos I was sick and missed 4 weeks, I missed most of the volume one ... instructed to move over to the next one with the rest of the lads as it's timed competition-wise.
New program yay


Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps

Rack Deadlift, from 20kg bumper plate yokes
82.5 kg x 2 reps
82.5 kg x 2 reps (PR)

Rack Deadlift, snatch grip
60 kg x 4 reps
60 kg x 4 reps

hookgrip? more like OWgrip

Front Barbell Squat
35 kg x 8 reps
35 kg x 8 reps
35 kg x 8 reps

Elliptical Trainer
00:11:00
bitta stretching

Ok I have to remember to do some negatives as well shortly

Barbell Bench Press
20 kg x 8 reps
25 kg x 5 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps

2xAMRAP:
25 kg x 17 reps
25 kg x 13 reps

Barbell Bench Press (Spoto)
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps


Group A
Lying Barbell Triceps Extension (skullcrushers)
5 kg x 12 reps
5 kg x 10 reps
7.5 kg x 8 reps
7.5 kg x 6 reps
10 kg x 5 reps (PR)
First time ever doing these. Started with empty bar so i wouldn't actually crush my skull. Wasn't sure whether to use dumbbells or wiggly bar till i saw another lad doing them with the bar so i did too
don't know how much the bar weighs so i'm guessing 5kg which is what i logged above

Arnold Dumbbell Press
4 kg x 12 reps
4 kg x 12 reps
4 kg x 12 reps
4 kg x 12 reps (PR)


Group B
Dumbbell Flyes
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps
6 kg x 10 reps

Bent Over Barbell Row
17.5 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps


Poor arms
*flail

I'm super efficient today!
Had a session with Hanley and learned how to low bar squat!!!
Did up to a triple on 60. I think I have the hang of it, I'll practice anyway
Learned how to do back raises as well and have notes on other things I can sub in the program.
Super excited to attack it on Saturday now :cool::cool::cool:

caviardreams

Ah here, you are sick and run down and not lifting for the best part of a month and then you just knock out a handy triple back squat at 60kg :eek::eek: #allthequads

He tricked me into it if it's any consolation :pac:

Hanley

bluewolf wrote: »

He tricked me into it if it's any consolation :pac:

Let's just do one.


...and another one.



...and one more.

Is how it went.

Ok yesterday Saturday 12/03

Barbell Squat, low bar
20 kg x 3 reps
35 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps


Barbell Squat, high bar
50 kg x 5 reps
Supposed to be 2 sets. I got completely confused and forgot how to do HB squats and gave up. I'll warm up HB ones next time

Barbell Squat, Paused, low bar
35 kg x 6 reps
35 kg x 6 reps
35 kg x 6 reps

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift (EMOM)
50 kg x 3 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps


Seated Leg Curl
55 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps

Body Weight Glute Hamstring Raise
10 reps
10 reps
10 reps (PR)

Elliptical Trainer
00:10:00 | just for a stretch

and Today


Barbell Bench Press
20 kg x 8 reps
30 kg x 6 reps
32.5 kg x 5 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

Barbell Bench Press, amraps
30 kg x 8 reps
30 kg x 8 reps

Barbell Incline Bench Press, paused
25 kg x 5 reps
25 kg x 5 reps
25 kg x 5 reps


Barbell Bench Press, double spoto
20 kg x 10 reps
20 kg x 8 reps
22.5 kg x 6 reps
22.5 kg x 5 reps


Dumbbell 2-Arm Triceps Extension (DB skullcrushers)
3 kg x 12 reps
3 kg x 12 reps
3 kg x 12 reps (PR)

Dumbbell OHP
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

couldn't get near a lat machine
I wasn't too unhappy about it at that stage anyway

Completely exhausted and passing out after all that, food time
Whatever it takes to get my bench up sure

Tar.Aldarion

Was there loads of old people, they love lat machines. Exercise all weekend, nice!

Mostly young fellas now that you mention it
Yeah 4x is working out as tues thurs sat sun at the mo.

Woke up this morning all blocked up and chesty. Feel like sh!t :rolleyes:
loads of steaming. study half day turned into 3 hour nap day

Today's cue was "explosive" so I did that

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps

Rack Deadlift
65 kg x 5 reps
65 kg x 5 reps

Rack Deadlift, snatch grip
50 kg x 8 reps
50 kg x 8 reps


Front Barbell Squat
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

I've to do some negatives but I'll do them in the morning or something, gonna pass out now

Yeah got worse and spent the long weekend drugged up
Exam in a few weeks as well so stress stress


Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
50 kg x 3 reps
60 kg x 2 reps
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps

Rack Deadlift
70 kg x 8 reps
70 kg x 8 reps

Barbell Squat, low bar
20 kg x 2 reps
40 kg x 8 reps
40 kg x 8 reps

Front Barbell Squat
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

RIP leggys

I have core and adductor doms today
I will take it as a sign I was doing something right on tues

Does anyone remember the badger badger mushroom song. I was singing it writing my program today. Benching benching benching skullcrushers ohhhh snaaaaake



Barbell Bench Press
20 kg x 8 reps
25 kg x 8 reps
30 kg x 5 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps


Barbell Bench Press, amraps
25 kg x 20 reps
25 kg x 14 reps
^beat last time's

Barbell Bench Press, feet up, amraps
30 kg x 5 reps
30 kg x 7 reps
I was afraid I was gonna fall off the bench cos this was my first time doing it but then I got used to it

Barbell Bench Press, spoto
25 kg x 8 reps
27.5 kg x 6 reps
25 kg x 8 reps

Group A
Lying Dumbbell Tricep Extension ... skullcrushers
4 kg x 12 reps
4 kg x 10 reps
4 kg x 8 reps
5 kg x 6 reps
6 kg x 3 reps (PR)
5 kg x 3 reps
I used dumbbells for today's ones. My left arm kept not working when I tried to increase it from 4kg so then I had to go back to 4kg, for set 3. Right arm was happy to keep going. The last set was supposed to be 6kg x5 but ended up doing a few on 6 and a few on 5. I mean literally it would not support the weight. Oh well keep at it!

Dumbbell Flyes
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 reps



Elliptical Trainer
00:22:00

caviardreams

I used dumbbells for today's ones. My left arm kept not working when I tried to increase it from 4kg so then I had to go back to 4kg, for set 3. Right arm was happy to keep going. The last set was supposed to be 6kg x5 but ended up doing a few on 6 and a few on 5. I mean literally it would not support the weight. Oh well keep at it!

I hear ye. Been doing bottoms up KB presses of late for some shoulder rehab. With my right hand I got through a good few reps with the 8kg, but literally couldn't move it to do even one with my left

Gonna have to stop using/lifting with my right side for a while to balance me up :D

Alf Veedersane

Badger badger badger badger...

Barbell Squat, Low bar
20 kg x 3 reps
40 kg x 3 reps
50 kg x 1 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps


Barbell Squat, high bar
20 kg x 2 reps
40 kg x 2 reps
50 kg x 1 reps
62.5 kg x 3 reps
62.5 kg x 1 reps got stuck at the bottom in this one so i left it there
I can't cope with high bar ones anymore ...

Barbell Squat, Paused, Low bar
50 kg x 4 reps
50 kg x 4 reps
Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift, EMOM
60 kg x 3 reps
70 kg x 1 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
Note under this: "holy jesus christ I did it"
I nearly took a break at halfway then remembered Hanley giving out to me >>

Seated Leg Curl
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps

Stiff Leg Barbell Good Morning
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

Body Weight Glute Hamstring Raise
10 reps
10 reps



boom

Barbell Bench Press
20 kg x 8 reps
25 kg x 6 reps
30 kg x 5 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
middle fingers covering outer rings so it's a bit further out. I like it, got the bouncy thing still goin on

Barbell Bench Press, amraps
25 kg x 25 reps
25 kg x 11 reps

total here is 36 which is higher than tuesday and way higher than week 1's 30

Barbell Incline Bench Press, paused
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps (PR)

Barbell Bench Press, double spoto
20 kg x 10 reps
25 kg x 8 reps
25 kg x 6 reps
30 kg x 5 reps

Dumbbell 2-Arm Triceps Extension
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps (PR)

Seated Dumbbell Shoulder Press
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Lat Pulldown
21 kg x 10 reps
28 kg x 10 reps
28 kg x 10 reps

Elliptical Trainer
00:30:00

I didn't have my squat shoes with me and my legs were fairly stiff from yesterday ... but I had a few mins to spare and the gym was so quiet I decided to have a bit of craic ...


Group A
Clean Pull
20 kg x 2 reps
20 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps

Power Clean
20 kg x 2 reps
20 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps

caught v v high ofc... i might bring my shoes next time it's arm day and give em a go again

happy easter everyone!!!

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps
85 kg x 2 reps

Barbell Deadlift, block pull
90 kg x 2 reps
90 kg x 2 reps

Barbell Deadlift, snatch grip
70 kg x 3 reps
70 kg x 3 reps

since when can i snatch grip 70? for reps??

Front Barbell Squat
30 kg x 9 reps
30 kg x 9 reps
30 kg x 9 reps

Elliptical Trainer
00:23:00 | 11-12 kph got a stitch :eek:

came home and did some negatives. sank like a stone. tried some push ups ... fell on my face.
so i'mma leave it there :pac:

the actual lifting was surprisingly grand ... lower back is feeling it a bit though
i don't think i was roundy though

Alf Veedersane

bluewolf wrote: »

since when can i snatch grip 70? for reps??

Since you stopped thinking about doing it and just did it

Ooo I just checked and I did 60 a few weeks ago. I only remembered doing 50 and half dyin
I did think I wouldn't manage 70 today

it's all good :cool::cool:

Barbell Bench Press
20 kg x 8 reps
25 kg x 8 reps
30 kg x 5 reps
35 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps

Barbell Bench Press, amraps
25 kg x 20 reps
25 kg x 18 reps

higher total again

Barbell Bench Press, feet up, amraps
30 kg x 6 reps
30 kg x 8 reps

Barbell Bench Press, spoto
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

Lying Dumbbell Tricep Extension
4 kg x 12 reps
5 kg x 9 reps
5 kg x 6 reps
4 kg x 8 reps
4 kg x 5 reps
Elliptical Trainer
00:14:00

really, really, really shattered.
have to go again tomorrow evening as i wont get a chance at all on saturday
can't even

I guess we all knew friday wasn't going to happen. Couldn't study either, just curled up with kindle. Yesterday I was on the go from 8am to 2am and I'm completely shattered today. Sleep I did get was a bit broken.
So today I decided on a totally non judgemental "I duno how much I'll manage but I'll give it a go and if it doesn't work that's ok" workout.
Mashed in bits from day 3 and day 4 to hit all bases

tldr: didn't lift all the things, did lift some of them

Barbell Squat, LB
20 kg x 3 reps
40 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps

Barbell Squat, paused, LB
47.5 kg x 6 reps
47.5 kg x 6 reps

Barbell Bench Press
20 kg x 8 reps
25 kg x 6 reps
30 kg x 5 reps
35 kg x 3 reps
40 kg x 1 reps
40 kg x 1 reps
40 kg x 1 reps

Barbell Bench Press, amraps
35 kg x 6 reps
35 kg x 6 reps

Barbell Bench Press, double spoto
25 kg x 10 reps
27.5 kg x 8 reps
27.5 kg x 6 reps
32.5 kg x 5 reps

Stiff Leg Barbell Good Morning
25 kg x 10 reps
25 kg x 10 reps

Elliptical Trainer
00:21:00 | moderate

feeling slightly better. eating all of the veg. might study before bed, no promises...

Well I was totally full of energy until about um 5 mins ago
In general I'm much more peppy than I was
Dinner is cooking at the mo anyway maybe that'll help

Romanian Deadlift
20 kg x 10 reps

Today's cue was "explosive"

Barbell Deadlift
60 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps

Barbell Deadlift, block pulls
80 kg x 5 reps
80 kg x 5 reps

Barbell Deadlift, snatch grip
60 kg x 6 reps
60 kg x 6 reps

Front Barbell Squat
40 kg x 8 reps
40 kg x 6 reps
40 kg x 6 reps

easy enough

So I got acetyl l carnitine about a week ago and have been taking it each day since then. I read it is supposed to help brain function or something, and give you more energy. I could do with both of those for all the studyin!
It tastes mank so I started taking my lemon & lime creatine again just to mix it in.
Studying is easier, definitely have more energy compared to usual around this time. Thumbs up for it so far
Oh yeah my fitbit HR says my resting HR has gone down to 64 bpm. lols


Barbell Bench Press
20 kg x 8 reps
25 kg x 8 reps
30 kg x 5 reps
35 kg x 3 reps
37.5 kg x 2 reps
40 kg x 1 reps
this is where the program ended for normal benching. I was a bit confused cos there's usually a couple sets of something going on. Uhhh so I did some
37.5 kg x 2 reps
37.5 kg x 2 reps

Barbell Bench Press, feet up, amraps
30 kg x 10 reps
30 kg x 10 reps
last week was 14 reps total

Barbell Bench Press, spoto
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

Lying Dumbbell Tricep Extension
4 kg x 12 reps
5 kg x 10 reps
5 kg x 8 reps
5 kg x 6 reps
6 kg x 5 reps (PR)
left arm still complaining a bit but able to manage the weight. yay

Bent Over Barbell Row
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps

everything is easy

Elliptical Trainer
00:31:30 | 4.9km

I went a bit nuts on the xtrainer today compared to usual. I think I broke my legs

Yesterday's levels of Do Not Want were very high. I finally got some study done but didn't make it to gym.
So today I did days 3 & 4 together

Barbell Squat, LB
40 kg x 3 reps
55 kg x 9 reps
55 kg x 9 reps

Barbell Squat, paused, LB
47.5 kg x 8 reps
47.5 kg x 7 reps

Barbell Deadlift, EMOM
60 kg x 3 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps

Barbell Bench Press
20 kg x 8 reps
25 kg x 6 reps
30 kg x 5 reps
35 kg x 3 reps
40 kg x 1 reps
42.5 kg x 1 reps
42.5 kg x 1 reps

Barbell Incline Bench Press, paused
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps

Barbell Bench Press, double spoto
27.5 kg x 10 reps
27.5 kg x 8 reps
30 kg x 6 reps
32.5 kg x 4 reps

Seated Leg Curl
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps

Stiff Leg Barbell Good Morning
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

Lying Dumbbell Tricep Extension
4 kg x 15 reps
5 kg x 15 reps
5 kg x 15 reps

Seated Dumbbell Shoulder Press
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Elliptical Trainer
00:15:00 | 2.54km

I found the squats very hard, I was aiming for 12 reps of all of them.
Everything else was grand.

Total time taken, 1h42min

caviardreams

bluewolf wrote: »

Total time taken, 1h42min

:eek::eek::eek:

Hope ye brought the ham sambos for the interval break!

Hello
Off work today for study leave for exam on fri. got a few hours done this morning then hit the gym. Pretty exhausted and worn out and going stir crazy in general. Also forgot to eat again between breakfast and gym which was a bad move
So I wasn't in the mood at alll today and nearly gave up entirely.

Today was reps but I split them into halves


Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 8 reps
70 kg x 6 reps
70 kg x 6 reps
70 kg x 6 reps

Barbell Deadlift, block pulls
80 kg x 4 reps
80 kg x 4 reps
80 kg x 4 reps
80 kg x 4 reps

Made one attempt at the snatch grip ones and said nope

Front Barbell Squat
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

end of program
But I was a bit annoyed
so

Front Barbell Squat
35 kg x 5 reps
40 kg x 4 reps
45 kg x 3 reps
50 kg x 2 reps
55 kg x 1 reps (PR)
pretty sure that's not actually a PR. I think 55x3 was my max last year. Or maybe it was 50x3

cleanpull-clean-cleanpull-clean:
20kg x2
25kg x1

cleanpull-clean-clean:
30kg x3

cleanpull-clean:
35kg x2

jerks
20kg x4
25kg x3

clean-jerk-jerk:
30kg x2

Aw man doing proper cleans again felt awesome. awesome!

gonna go pass out now
On the plus side, I feel a bit better...

Exam is over, meltdowns are over, resume normal service
I don't have to study this evening :eek::D

Barbell Squat
40 kg x 3 reps
50 kg x 3 reps
60 kg x 1 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps

65s were so easy today

Barbell Squat, paused
55 kg x 5 reps
55 kg x 4 reps

Stiff Leg Barbell Good Morning
30 kg x 8 reps
30 kg x 8 reps

Barbell Bench Press
20 kg x 8 reps
25 kg x 8 reps
35 kg x 5 reps
35 kg x 5 reps
35 kg x 5 reps

Barbell Bench Press, feet up, amraps
30 kg x 12 reps
30 kg x 10 reps
higher total again

Barbell Bench Press, spoto
30 kg x 5 reps
30 kg x 5 reps

Decided to mess around for the craic again
There were actually some front squats mixed in with the below but I'm too lazy to figure it out

Clean
20 kg x 2 reps
20 kg x 2 reps
25 kg x 3 reps
25 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps
40 kg x 1 reps

Jerk
20 kg x 3 reps
25 kg x 3 reps
30 kg x 3 reps

Snatch Balance
20 kg x 3 reps

did the snatch balances to see how they might feel ... i think i need to do a lot of overhead squats, pronto
Also definitely not gonna risk trying to snatch that bar because someone would die

all good!!
there was some guy in the next rack over doing cleans as well

Alf Veedersane

Hope the exam went well.

Enjoy not having the sword of Examocles hanging over you

caviardreams

Well done. Next up, squat exam :pac::pac:

Hanley

caviardreams wrote: »

Well done. Next up, squat exam :pac::pac:

That's tomorrow.

53 mins on the xtrainer tonight

Usually have more energy the longer I spend on it and I only cut it off cos of time but legs are like lead today!
be grand

Bench test day!
I bribed hanley with cake... Still didn't get a bench pr :mad: :pac: :pac:
Gonna lift a bit heavier with benching in the next stage of the program to see if that'll help.
We didn't test the others yet cos it's in the middle of the cycle i think it was.
Checked in on my LB squat form cos i wanted to make sure i am not doing anything wonky. Need to bring my chest up a bit at the start but other than that everything is strong and stable and I'm not wobbling at the bottom like i used to
So week 7 has started already... I'll catch up a bit on Thurs with it.
:cool:

Romanian Deadlift
20 kg x 10 reps
30 kg x 10 reps

Barbell Deadlift
50 kg x 3 reps
60 kg x 3 reps
75 kg x 2 reps
90 kg x 2 reps
90 kg x 2 reps
90 kg x 2 reps

Rack Deadlift
90 kg x 1 reps
90 kg x 1 reps (PR)

Rack Deadlift, snatch grip
70 kg x 5 reps
70 kg x 5 reps

I was pointing my knees out a fair bit on these. Is that bad. Does it take away from the back work

Barbell Squat
40 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps

Everything was easy

Oh I did go look for one of the lat pulldown machines - there's two - but both in use
Did some negatives, hung off the bar, rolled my back a lot

Because of how timing went this week I did a double session today and I'll fit in day 4 in the morning before I head off on my holliers

Tiredness kicked in around squatting time and I couldn't stop yawning :pac:

Can't remember if I posted before but we said I'll go a bit heavier for benching than whatever the program says. Only a bit

Barbell Bench Press
25 kg x 5 reps
35 kg x 8 reps
35 kg x 8 reps
35 kg x 8 reps
35 kg x 4 reps

Close-Grip Barbell Bench Press
35 kg x 4 reps
30 kg x 6 reps
30 kg x 8 reps

Barbell Bench Press, spoto
30 kg x 10 reps
30 kg x 8 reps
30 kg x 7 reps

Dips - Assisted, purple band
8 reps
8 reps
8 reps
These were way easier than I remember from last time

Barbell Squat, LB
40 kg x 3 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps

Barbell Squat, HB
20 kg x 5 reps
30 kg x 3 reps
40 kg x 3 reps
50 kg x 5 reps
50 kg x 5 reps

omg I can do these again HB!
I'm pretty sure my form improved as well

Barbell Squat, LB, paused
50 kg x 5 reps
50 kg x 6 reps
50 kg x 6 reps

Weighted Glute Hamstring Raise
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps (PR)

Elliptical Trainer
00:15:00 |

Lat Pulldown
14 kg x 6 reps
21 kg x 12 reps
28 kg x 10 reps
28 kg x 10 reps

Finally got near the lat pulldowns at the end so I went for it
I attempted leg curls as well but someone had the seat set really awkwardly and I was changing all sorts but couldn't get it right so I left it. Like it was awkward enough I wasn't able to do them properly, not just fussy :pac:

caviardreams

How do you do the GHRs? Do ye have a machine? I have tried doing them just off the floor and I can't move an inch :o #nohamsnoglutes

I might be calling them the wrong thing they're the one where you lean ovee the padded thing maybe it's a back raise?

caviardreams

Back extension maybe? I always get the two mixed up as well tbh. But I can't do GHR at all, so that helps me remember which is which :D