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Can I come too

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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w3d3 10 04

    Hb squat 4x6 80kg
    Turned into 4x4 xxxx
    Stop tempoing

    Db fly 3x 8-15 xxx
    DB bench 3x 6-12 xxx

    Rows 3x 6-12 xxx
    Planks xxx slight improvement


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w3d4 & a half 11 04

    Tempo RDL 4x6 50kg xxxx
    Tris 3 x 3/fail 10-20 7.5kgx2 3x12xxx

    Leg curl with bands xxx

    Ohp bar x 10, 10, 10
    DB Curls 7.5kgx2 x 10, 11, 10

    Bench 3 x 3/fail 6-15 40kg x 10, 10, 8
    No wrist wraps
    Partly laziness partly train wrists a bit

    Been doing spinning again also


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w4d1 13 04

    Squat 2x1 110kg xx
    Last warm ups :
    80
    86
    96
    102

    4x2 96kg or 100kg
    100kg cos bar is loaded xxxx


    Bench will have to wait
    Very pleased with squat form progress, less resemblance to good mornings at higher loads


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Who needs deadlifts anyway

    140kg 2x1 which were near breakdown
    134kg 2x1 which was v hard at that stage
    126kg 3x2 which was way harder than on the way up

    Ran out of time ill have to do an extra day just for benching at this rate


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Did a lot of stuff last week so no more lifting
    Bad habit

    Block 5 w5d1 20 04

    Squat 2x1 110kg or 112 or something
    Last warm ups :
    80 x
    86 x
    96 belt x
    104 x perfect
    112 xx
    112 was too slow stop tempoing
    What a mess. What are you doing. Stop

    4x2 100kg xxx three sets sue me

    Bench 4x4 54kg x
    Dropped back to 50 xxx

    LAME

    Form is still better than when i tested 2 yrs ago at 115. Weight nearly crumpled me in half. Lulz


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  • Registered Users Posts: 530 ✭✭✭new2tri19


    Well done is your squat really good compared to bench or is my squat just terrible :(


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    My bench is non existent
    It's very bad always has been
    Once I get more core and better form my squat might improve
    Deadlift specialist haha


  • Registered Users Posts: 530 ✭✭✭new2tri19


    My bench is non existent
    It's very bad always has been
    Once I get more core and better form my squat might improve
    Deadlift specialist haha

    Yeah I feel that way about my squat, I think years of running biking etc and my legs just don't want to put muscle on them . Got to work with what we got I suppose . I seen some guy in YouTube squats everyday he's on day 400 or something I might do that sometime need to focus on what I suck at .
    Your deadlift is great well done


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Nevermind about overdoing it every day or whatever these things take time :) you're doing well don't panic


  • Registered Users Posts: 24,586 ✭✭✭✭Alf Veedersane


    new2tri19 wrote: »
    Yeah I feel that way about my squat, I think years of running biking etc and my legs just don't want to put muscle on them . Got to work with what we got I suppose . I seen some guy in YouTube squats everyday he's on day 400 or something I might do that sometime need to focus on what I suck at .
    Your deadlift is great well done

    One word: patience.


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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    It's been a week, and I'm tired and didn't want to lift today

    Block 5 w5d2 24 04

    Deadlift 3x1 7 rpe
    130kg xxx keeping the weight light to work on this fwd roll and also I'm tired
    2nd better than 1st. 3rd good too. No fwd roll. Maintain tension. Happy w that

    3x2 7 rpe
    120kg xxx

    Bench 4x4?
    52kg 2x4 xx

    Didn't do anything else could not possibly be less in the mood for it today


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w6d1
    Pulling the weight back some
    Squat
    90kg 3x1 xxx
    V easy

    80kg 4x2 xxxx
    Mad easy. Bracing ��

    Bench 46kg 4x4 xxxx

    Bent Over rows
    bar 3x10 xxx


    The 112kg last week wasn't that bad actually now that I watch it back again - the non tempo one anyway. Miles better than the 115 a while back.
    Needed a rest this week. Surprised how easy it moved


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 w6d2 01 05
    Deadlift 3x1 8 rpe
    120kg today though xxx

    4x2 8 rpe 110kg xxx
    Just 3 sets. Going lighter today was the right move

    Ohp testing because we're all doing it apparently : 34kg was easy but failed 40kg
    Wasn't expecting that much tbh. Prob max out around 36kg. I guess no more 7.5kg dumbbells cop-out

    Tempo bench 6x3
    40kg xxxxxx

    Tris xxx


  • Registered Users Posts: 530 ✭✭✭new2tri19


    Block 5 w6d2 01 05
    Deadlift 3x1 8 rpe
    120kg today though xxx

    4x2 8 rpe 110kg xxx
    Just 3 sets. Going lighter today was the right move

    Ohp testing because we're all doing it apparently : 34kg was easy but failed 40kg
    Wasn't expecting that much tbh. Prob max out around 36kg. I guess no more 7.5kg dumbbells cop-out

    Tempo bench 6x3
    40kg xxxxxx

    Tris xxx

    Well done 34-40 is a big jump . Adding 2.5kg feels like a huge difference on ohp.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Yeah i have a pair of 2kgs and a pair of 1kgs so the higher range is limited for jumps. Cheers :)


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 W6 day 3.5 02 05

    Hb squat 3x6 rpe 8
    80kg xxx
    Actually did sets of 6 today. It was grand. Just went parallel and slightly below tho

    Banded leg Curl x 15, 15

    Bench 36kg 3x8-15: 15, 12, 12

    Curls 7.5kgx2 x 10, 10

    Bent Over Lat raise 3kgx2 x 10, 10

    Skulls 7.5kgx2 x 10, 20

    Attempted a couple quad exercises, the lean back from kneeling worked the best. I tried a setup with bands and chair but couldn't work it. Also tried one where you're in a push up position and legs are on the bench and you lower the knees up and down but i was too close or too far from the bench or something. I miss the leg extensions machine. I'd love this if I could get it
    https://customgymequipment.ie/shop/m8xx-lying-leg-curl-leg-extension/


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    That’s pretty much what I made for my adjustable bench. Pricey enough isn’t it!


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    Dtp1979 wrote: »
    That’s pretty much what I made for my adjustable bench. Pricey enough isn’t it!

    Like this, on done deal, is actually cheaper than what you’re looking at


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Ahhh i completely forgot! Time to check that out...


  • Registered Users Posts: 24,586 ✭✭✭✭Alf Veedersane


    MacGyver would be give my leg extension set up the nod of approval. Love having that burning pump again


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  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    Ahhh i completely forgot! Time to check that out...

    https://www.donedeal.ie/view/28002297


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    Dtp1979 wrote: »

    Here’s a different one, even nicer and cheaper. Please buy it before I do

    https://www.donedeal.ie/view/27901956


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979




  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    I'm sold on the attachment idea. they're cheaper and less roomA lot of the attachments seem to be specific to certain benches so I'll have to find which one


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    MacGyver would be give my leg extension set up the nod of approval. Love having that burning pump again

    Give us a looksie


  • Registered Users Posts: 24,586 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Give us a looksie

    It's been put away but it basically consists of an ankle strap, green band, physio wedge and a single bed.

    Put on ankle cuff, look band through it and then the other end through the leg of the bed. Sit on end of the bed at the opposite end to the side the leg with the band around it, back to that end, physio wedge under the leg to elevate it more (more resistance) and do the leg extensions.


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    It's been put away but it basically consists of an ankle strap, green band, physio wedge and a single bed.

    Put on ankle cuff, look band through it and then the other end through the leg of the bed. Sit on end of the bed at the opposite end to the side the leg with the band around it, back to that end, physio wedge under the leg to elevate it more (more resistance) and do the leg extensions.

    No paperclip?


  • Registered Users Posts: 24,586 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    No paperclip?

    That's what's stopping me from losing my balance.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Block 5 week 7 proper deload 07
    05
    Weights to be similar to last week or 90% of w5

    Squat 6 rpe or w5 -10%
    94kg 2x1 xx
    Nice n easy

    84kg 4x2 xxxx

    Bench 44kg 4x4 xx

    Bent Over rows
    20kg 3x10 xxx

    Peaking block starting next week yaaaaa gime PRs


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  • Registered Users Posts: 24,586 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Give us a looksie

    20210508-212026.jpg

    Style points for the socks


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