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Can I come too

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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog w6 d4 swap for d2 19 02 because I can't face deadlifts yet. Asked coach for a deload next week
    All the accessories this evening

    Tempo RDL @310 55kg 5x8 xxxxx

    Chest exercise of choice
    Bench 40kg x 8, 8, 8

    Rows
    17.5kg x 6, 6, 6

    Triceps exercise of choice:
    Cgbp today instead of skulls: 34kg x 12, 11, 11
    -superset-
    Bro curls
    7.5kg x 10,10, 10
    -superset-
    Ohp
    7.5kg x 10, 8, 8


    Leg Curl 3x15 Bands&dumbbells xxx
    -superset-
    Bent Over Lat raises
    3kg x 12, 12,12


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Words cannot express how weak and not wanting to deadlift I was today
    So I switched to sumo to see what would happen


    prog w6d2 20 02

    Deadlift - sumo today
    16x1 7 RPE
    130kg xxxx xxXx xxxx XxxX
    No idea how I did that. I'm ded. Rep 16 was definitely getting hunchy

    Tempo Bench @310 4x4 6 RPE
    50kg xxxx

    Bands : can wait til tmrw
    Tricep Extension 2x3/fail 8 - 15

    Vrt Row of choice3x3/fail 8 - 15


  • Registered Users Posts: 12,782 ✭✭✭✭Dtp1979


    I assume the x’s are because you’re limited with the keyboard and in reality your gym wall is covered in these.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Type each x on the phone notes app after a rep :D
    Otherwise probably it would be like that yeah!


  • Registered Users Posts: 12,782 ✭✭✭✭Dtp1979


    Type each x on the phone notes app after a rep :D
    Otherwise probably it would be like that yeah!

    Haha, I used to do similar when I did smolov jnr


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Deload yaaaaaaay

    prog deload , 24 02

    Squat 3x1 90kg xxx
    So easy

    3x3 76kg xxx

    Bench 2x6 40kg xx

    Horiz Row of choice 7.5kg
    2x4/fail 6 - 12 :10, 10

    Hip reminded me to foam roll during benching ha


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog deload day 2, 25/02

    Deadlift
    5x1 W6 -15% so 110kg but I'll do 100kg xxxxx
    So easy love it

    Tempo Bench @310
    2x4 W6 -10% so 44kg xx

    Tricep Extension 2x4/fail W6 -10%
    12, 12
    Vrt Row of choice 2x4/failW6 -10%
    12, 12


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    I did a day 3 and didn't post

    Anyway deload over gogogo

    Prog block 5 w1d1, 02 03

    Squat 2x1 6 RPE 94kg xx

    4x2 7 RPE 84kg xxxx

    Bench 4x4 6 RPE - will do later bc it's dinner time and Bench is lame anyway

    Horiz Row of choice 3x4/fail 6 - 20
    Doing bent over rows today
    20kg x 10, 10, 10


    Squats are all about form still. Form form form. No leaning forward on the way up. Or less anyway - it has been improving steadily.
    We agreed we're gonna push deadlift because I can safely test that myself and think it's solid enough I'm happy to. Squats need more form work I think and we won't talk about bench


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog block 5 w1d2, 03 03

    Deadlift 5x1 6 rpe
    Started block 4 on 110 so 120kg
    120kg xxxxx

    3x2 7 rpe
    110kg I guess: xxx
    Bit easy for rpe 7 tbh but we are in week 1 and getting rid of any leftover fatigue so going with it. Can push next time

    Bench 4x4 6 rpe 42kg I guess
    42kg: xxxx
    Easy enough

    Tempo Bench 6x3 6 rpe
    Keeping same weight since doing on same day or I'd go heavier
    42kg: xxxxxx

    Tris&rows: no i want dinner


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog block 5 w1d3, 05 03

    Hb squat 3x6 72 xxx
    I hate reps. Also the middle set was 5 reps. Fite me


    1 arm rows 17.5kg 8, 5, 5

    Tris band 12, 12, 12
    Lats band 10,10, 10

    Later:
    Db fly 3x 4/fail 17.5kg
    DB bench 3x 4/fail 17.5kg


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog block 5 w2d1, 09 03

    Squat 2x1 7 RPE 96 or 100kg
    Warmup 94 was grand so
    100kg: xx
    Leaaaaaan. Actually the 2nd one was better

    4x2 7 RPE 90kg xxxx
    Surprisingly easy... When I brace properly and don't lose tension at the bottom

    Bench 4x4 7 rpe 50kg
    By the time I warmed this up it was time to stop
    Took an hr
    Next time

    Horiz Row of choice 3x4/fail 6 - 20
    bent over rows - also next time
    20kg x


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog block 5 w2d2, 10 03

    Deadlift 5x1 7 rpe
    Warmups: 70,90,106,120
    130kg: xxxxx
    Okay. Not too hard not too easy
    Guess it's rpe 7

    4x2 7 rpe
    120kg: xxxx
    Easy?! At the start anyway

    Bench 4x4 7 rpe 50kg xxxx
    BENCH IS LAME

    Tempo Bench 6x3 7 rpe
    46kg: xxxxxx
    Fine

    Skipping accessories correlated with weak bench?
    MAYBE


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Moved my weights up and down the stairs as well as everything else I own
    Deserves its own log post

    Today: 3 squat singles 100kg
    3 squat doubles 90kg

    Way more than I was expecting to manage considering how wrecked I am


    I've ordered a bench now. Should just about have room for it. Very exciting!!! Maybe one day I'll get better at benching


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    20 03
    Agreed to do a light week given everything going on

    Deadlift 100kg 5x1 xxxxx
    No chalk needed is nice

    Floor press
    40kg x 6, 6, 6

    Tricep Extension 2x4/fail W6 -10%
    12, 12
    Vrt Row of choice 2x4/failW6 -10%
    12, 12


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog block 5 restart w1d1, 23 03

    Squat 2x1 6 RPE 96kg xx
    Grand. Focusing on form. Brace brace

    4x2 7 RPE 86kg xxxx
    V easy with bracing. Prob not rpe 7

    Floor press 4x4 6 RPE -
    36kg xxxx
    Grand

    Horiz Row of choice 3x4/fail 6 - 20
    Doing bent over rows today
    20kg x 10, 10, 10
    Ss
    Ab wheel half roms 3x4 although they got more towards full rom near the end. One day I'll be like Dtp and alf
    Very happy with squat form today. Pull the bar apart and hold tension at the bottom
    Too tired to think about cardio beyond occasional walkies but I'll try bike again this week


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog block 5 w1d2 repeat, 24 03

    Deadlift 5x1 6 rpe
    124kg xxxxx
    Heavier than last time but last time was too easy
    Too tired for today's time. Jesus I'm ded

    3x2 7 rpe
    114kg : xxx
    Also heavier than last time but remember last time was too easy also

    Tempo floor press 6x3 6 rpe
    40kg: xxxxxx

    Tris&rows: not today


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Prog block 5 w1d3 26 03
    HB Squat 3x6 6 RPE
    72kg xxx
    Okay. Prob way too light but i hate reps

    DB Fly 3x4/fail 8 - 15
    Trying this on the ground:
    7.5kg x 12, 12,12
    Push-Ups or DB Bench 3 x 4 /fail 6 - 12
    Push ups: 4, 4,4

    Tris and Lats from yesterday :
    Tri x 12, 8, 11
    Lat x 10, 10, 10

    Ab wheel attempts then switched to plank bc i have no core
    Couple planks which I didnt time but were embarrassingly short


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w1d4 27 03
    Changed to BENCH DAY instead to play with my new bench

    Bench 50kg x3
    54kg x1
    60kg x1 grand but the overhead light and having a spotter threw me. Bar path pls
    50kg 2x5 xx easy
    Definitely got the super arch down
    I need a lamp

    Tempo RDL 4x6
    50kg xxxx

    Skulls 7.5kg 3x 10-20
    14, 12, 11
    Hard to believe i had to use only one DB for these last yr

    Skipped the leg curls


  • Registered Users Posts: 12,782 ✭✭✭✭Dtp1979


    Block 5 w1d4 27 03
    Changed to BENCH DAY instead to play with my new bench

    Bench 50kg x3
    54kg x1
    60kg x1 grand but the overhead light and having a spotter threw me. Bar path pls
    50kg 2x5 xx easy
    Definitely got the super arch down
    I need a lamp

    Tempo RDL 4x6
    50kg xxxx

    Skulls 7.5kg 3x 10-20
    14, 12, 11
    Hard to believe i had to use only one DB for these last yr

    Skipped the leg curls

    It’s not long ago that your 1rm bench was 50kg!!


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    True! Feels likes I've been hovering around 60 forever haha. Despite how messy it was yesterday it was easy enough. Got the bar path on the other sets down nicely.


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w1d5 28 03

    OHP
    7.5kg x 5
    Barbell x 5, 5, 5
    Ss
    Push ups knees down myoreps
    20 first set
    Full push ups: 4, 4, 4


    Bro curls 7.5kg x 10, 8, 8
    Ss
    Bent Over Lat raises 3kgx2 x 8, 9, 10
    Might be time to upgrade to dumbbells
    Ss
    Planks that are embarrassingly short: xxx
    Ss
    Seated face pull
    -replaced with DB upright rows
    7.5kgx2 x 8, 8, 8


    Day 5 is nice and easy when I'm not merging it with day 4
    Did spinning also


  • Registered Users Posts: 12,782 ✭✭✭✭Dtp1979


    2 workouts in one day? Duuuuudddee!!


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Nah the other was from yesterday just didn't post it


  • Registered Users Posts: 12,782 ✭✭✭✭Dtp1979


    Nah the other was from yesterday just didn't post it

    And there was me thinking you lost the plot


  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    And there was me thinking you lost the plot

    She has.
    Tempo RDL 4x6
    50kg xxxx

    Kisses for tempo RDLs.

    QED.


  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE


    Dtp1979 wrote: »
    It’s not long ago that your 1rm bench was 50kg!!

    I remember when it was 47.5kg for about 10 years. Then it grew a mind of its own


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w2d1 31 03

    Squat 2x1 RPE 7 102kg xx grand. No lean on first one

    4x2 7 RPE 92kg xxxx
    Totally nailing this bracing thing

    Bench 4x4 7 RPE - 50kg xxxx
    Bar path was too high again but I'll keep working on it forever

    Later:
    Horiz Row of choice 3x4/fail 6 - 20
    bent over rows
    20kg x 10, 10, 10
    Ss
    Planks


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w2d2 01 04

    Deadlift 5x1 7 rpe
    130kg: xxxxx
    Not sure how i did 15 of these at the end of the last block. But was grand

    3x2 7 rpe
    120kg xxx

    Tempo bench 6x3 7 rpe
    44kg: xxxxxx
    Easy nuff

    Tris Lats rows done
    Rows were 30kg for sets of 6


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Yesterday

    Block 5 w3d1 06 04

    Squat 2x1 RPE 7 106kg xx

    4x2 7 RPE 94kg xxx

    I'll have to catch up on bench etc, that took an hour. Mostly watching them back and giving out about my form


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w3d2 08 04

    Deadlift 4x1 7 rpe decrease sets as weeks go on
    Last warm ups: 120, 126
    134kg xxxx
    Roll fwd in the first rep
    Massively over thinking these today and ended up more brute force than technique
    Easy enough weight though

    3x2 7 rpe
    124kg xxx

    Bench 4x4?
    54kg xxxx
    Shoulda gone with 52kg bleugh

    Tempo bench 6x3 7 rpe
    46kg xxxxxx
    Today I learned how to engage leg drive more
    Lols


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