Can I come too

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

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

Dtp1979

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

coffee_cake

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

Dtp1979

coffee_cake wrote: »

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Dtp1979

coffee_cake wrote: »

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!!

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.

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

Dtp1979

2 workouts in one day? Duuuuudddee!!

coffee_cake

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

Dtp1979

coffee_cake wrote: »

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

And there was me thinking you lost the plot

Alf Veedersane

Dtp1979 wrote: »

And there was me thinking you lost the plot

She has.

coffee_cake wrote:

Tempo RDL 4x6
50kg xxxx

Kisses for tempo RDLs.

QED.

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

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

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

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

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