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Can I come too

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


    That’s your quads covered. Time to do something about that farmers tan now


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


    Reminder to do my tris tomorrow anyway ��


  • Registered Users Posts: 24,588 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    That’s your quads covered. Time to do something about that farmers tan now

    I like my arms like I like my Panda Spread: two tone





    Its been 25+ years...not sure if Panda Spread still exists


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


    Block 5 w7d2 09 05
    Deadlift 1x1 6 rpe
    120kg today x
    Ah only one rep programmed awesome

    2x2 6 rpe 110kg xx
    No chalk needed today

    Tempo bench 3x3
    40kg but honestly it was 4+6

    Tris 7.5kg x6, 6, 6
    Ohp 24kg x 6, 6, 6
    Quads lean back x 6
    Lean back +5kg x 6,6
    Lean back +10 x 4
    Apparently they actually are called quad leanbacks. I like them. Bit of core in there also


  • Registered Users Posts: 530 ✭✭✭new2tri19


    Block 5 w7d2 09 05
    Deadlift 1x1 6 rpe
    120kg today x
    Ah only one rep programmed awesome

    2x2 6 rpe 110kg xx
    No chalk needed today

    Tempo bench 3x3
    40kg but honestly it was 4+6

    Tris 7.5kg x6, 6, 6
    Ohp 24kg x 6, 6, 6
    Quads lean back x 6
    Lean back +5kg x 6,6
    Lean back +10 x 4
    Apparently they actually are called quad leanbacks. I like them. Bit of core in there also

    What kinda plan is this with 1 rep of deadlift ! Do you do warmups first or straight into 120?
    Tempo bench how does that work do you go really slow down and back ? How do you time it thanks ?


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


    It's a deload because I'm at the end of a block and going into peaking block next week. We have been doing sets of 1 rep on deadlift recently and decreasing the number of sets as the weight got heavier, so I can focus on my setup and start of lift. Got into bad habits of losing tension right at the start and looking like a monkey swinging weight around
    Tempo bench is programmed for me @310 so 3 second descent 1 second pause on chest then straight back up
    I do warm up, empty bar, 60 or 70 (today 70 bc i wanted to just load the 25s straight on the bar), so 20 70 90 100 110 was the warm up


  • Registered Users Posts: 530 ✭✭✭new2tri19


    It's a deload because I'm at the end of a block and going into peaking block next week. We have been doing sets of 1 rep on deadlift recently and decreasing the number of sets as the weight got heavier, so I can focus on my setup and start of lift. Got into bad habits of losing tension right at the start and looking like a monkey swinging weight around
    Tempo bench is programmed for me @310 so 3 second descent 1 second pause on chest then straight back up
    I do warm up, empty bar, 60 or 70 (today 70 bc i wanted to just load the 25s straight on the bar), so 20 70 90 100 110 was the warm up

    Thanks that makes sense . I need to work on deloads I suffer with just training constantly I've done a few years of my only break been holidays. With weights deload seems to be more important.

    Yeah I kinda struggle with that on deadlift myself , tension is important I take a deep breath and hold it probably wrong thing to do but feels ok.

    You have someone that writes a program for you ? Lucky you , probably better than generic programs you pull off Reddit :o

    Look forward to seen some shiny new PB's for you next week to so then , good luck


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


    Yeah im with revfit and have been since the start they are super and know their stuff. Better off doing as I'm told instead of overthinking everything
    Valsalva is prob the breathing you're already doing. There's some coke can analogy about how an empty can with no bracing gets crushed easily

    Deload important for cns

    Thanks :)


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


    Block 6 w1d1 11 05

    Squat
    70, 80, 90, 100, 104/6
    1x1 7 rpe 104kg x

    4x2 7 RPE
    94kg xxxx

    Bench
    1x1 7 rpe 54kg x
    4x2 7 RPE 50kg xxxx

    Rows 3x10 bar xxx


  • Registered Users Posts: 24,588 ✭✭✭✭Alf Veedersane


    1x1 7 rpe 54kg x
    4x2 7 RPE 50kg xxxx


    All those x's....you can feel the love for the 50kg doubles.


    coffee-cake.jpg


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


    Block 6 w1d2 12 05

    DL 1x1 8 rpe
    110 124 130
    134 or 136?
    Go 136 even tho everything is heavy today : x rpe 9.5 more like. Pretty bad. Maybe I should have coffee and breakfast first next time
    Or wait til later

    3x2 7 rpe 120kg xx
    Only 2 sets need to wrap it up

    Will have to catch up later or tmrw:

    Tempo bench 6x2 7 rpe

    Tris
    Rows


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


    Coffee first.


  • Registered Users Posts: 530 ✭✭✭new2tri19


    What's your deadlift pb ?


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


    It was 145 a couple years ago. Think there was a bit left in the tank at the time


  • Registered Users Posts: 530 ✭✭✭new2tri19


    It was 145 a couple years ago. Think there was a bit left in the tank at the time

    Good stuff I can relate to your lifts so we are about the same .


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


    Block 6 w1d3 14 05

    Hb squat
    80 4x4 xxxx
    RPE like 5 hahaha #lazy

    Tempo bench 6x2 7 rpe
    50 maybe : xxxxxx
    50 is heavy today. Also I skipped a warm up set

    Tris 12, 12, 9
    Rows 10,10, 10
    Lats 15, 15, 12

    8.2km 15 min bike

    Back to Friday night habits. Cocktail time now


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


    Block 6 w1d4 16 05

    Tempo RDL @310
    50kg 4x5 6 RPE xxxx

    Chest exercise of choice 3x 4/fail 6 - 15
    Bench 40kg x 10,10, 10
    No wrist wraps today, wrists staying straight and not sore, easy weight

    Triceps exercise of choice 3x4/fail 10 - 20
    Skulls 7.5kg DBs x 10, 10, 10

    Leg Curl or Leg Ext. Alternative of Choice 3x4/fail 10 - 20 : quad leanbacks +5kg
    Did fewer reps tho: 5, 5, 5
    Had to concentrate on making sure it was my quads pulling me up this time

    Order: RDLs superset Tris, leanbacks superset bench


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


    Block 6 w2d1 18 05

    Squat
    60, 74, 90, 100, 106
    1x1 8 rpe
    106 or 110
    Let's go 110 : x
    Quite happy with that. I think the forward lean has improved a lot

    4x2 7 RPE
    96 xxxx

    Bench
    1x1 8 rpe 56 x
    4x2 7 RPE 52kg xxxx
    Surprisingly grand as well. Had to go super arch for the 56

    Rows 3x10 bar: xxx


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


    Block 6 w2d2 20 05

    DL 1x1 8.5 rpe
    110 120 126 132
    136 or 140 (136 last week but v hard)
    Go 140 f it: x
    Grand? Fine?! Ffs? Also I didn't top up chalk, first time iv had any grip slip, was fine til nearly at the bottom again. Interesting.
    Seriously need to improve off the ground tech so I can lift way more. Grip was probably due to whatever I'm doing as I never have grip issues

    4x2 7 rpe 126kg xxx
    Alright yeah

    Tempo bench 6x2 7.5 rpe
    52kg xxxxxx

    Tris
    Rows


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


    Block 6 w2d3 21 05


    Hb squat 84kg 5x4 xxxxx
    Trying to remember a bit of depth
    I'm so stiff after yest

    Db fly 7.5kg DBs x 8, 8
    Db bench 17.5kg DBs x 10, 6

    Rows 7.5kg x 8, 8

    100% ded today


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  • Registered Users Posts: 530 ✭✭✭new2tri19


    Block 6 w2d3 21 05


    Hb squat 84kg 5x4 xxxxx
    Trying to remember a bit of depth
    I'm so stiff after yest

    Db fly 7.5kg DBs x 8, 8
    Db bench 17.5kg DBs x 10, 6

    Rows 7.5kg x 8, 8

    100% ded today

    I need to see a video of these squats see how it's done properly 👍


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


    Block 6 w2d4 22 05

    Tempo RDL @310
    50kg 4x5 xxxx
    60kg for last set x

    Bench 3x10 40kg xxx
    Skulls 7.5kg DBs xxx

    Quad leanbacks +10kg xxx
    Single leg banded extensions xx

    And a few half hearted leg raises


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


    Between that and going cracked on the bike my quads are in fuppin bits today
    Lols


  • Registered Users Posts: 24,588 ✭✭✭✭Alf Veedersane


    How did you do the banded extensions?


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


    Propped a plate on my bench for extra height to sit on then looped 2 bands around the bench. Felt like the old extension machine days


  • Registered Users Posts: 24,588 ✭✭✭✭Alf Veedersane


    Propped a plate on my bench for extra height to sit on then looped 2 bands around the bench. Felt like the old extension machine days

    Ooh nice. Handy set up as well.


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


    Block 6 w2d5 23 05

    Ohp 4x4 30kg xxxx
    Is there an ohp equivalent of when bros do full body curls?
    -ss-
    Push ups x 6, 6, 6, 6
    Proper and full rom... ish

    DB curls 7.5kg DBs x 10, 10, 10
    Bent Over Lat raises may have turned into flyes. Using 2kg+1kg plates each hand x 8, 8, 8
    DB face pulls 7.5kg DBs x 8, 8, 8

    Supposed to be a bunch of myoreps in there but just getting thru day 5 this week at last was enough of an achievement even though it was quite light and took 20 mins

    Time to just go lie in the floor for a while


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


    Block 6 w2d5 23 05

    Ohp 4x4 30kg xxxx
    Is there an ohp equivalent of when bros do full body curls?
    -ss-
    Push ups x 6, 6, 6, 6
    Proper and full rom... ish

    DB curls 7.5kg DBs x 10, 10, 10
    Bent Over Lat raises may have turned into flyes. Using 2kg+1kg plates each hand x 8, 8, 8
    DB face pulls 7.5kg DBs x 8, 8, 8

    Supposed to be a bunch of myoreps in there but just getting thru day 5 this week at last was enough of an achievement even though it was quite light and took 20 mins

    Time to just go lie in the floor for a while

    Bending the knees and bouncing up when you ohp orrrrr do em on a trampoline


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


    Oh yeah i don't think I was push pressing them anyway hahaha


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


    Block 6 w3d1 25 05


    Squat
    1x1 8.5 rpe
    Last week was 110 so 112 or 114 I guess
    80 92 100 104/106 then 112 or 114: YOLO went for 114
    Slight lean forward again but depth and heels behaved. We can work with this. Looks easier than it felt anyway. Miles better than the first time I hit 115

    4x2 96kg
    Switched to 100kg bc cba unloading the bar: xxxx

    Bench
    1x1 8.5 rpe
    Last week was 56 for 8 RPE don't have small plates so 60? Ugh
    Let's mix up warm ups
    40 46 54 then 60
    Grand but I woudlnt be able for a ton more

    4x2 52kg xxxx
    Easy peasy elbows behaved comp pause in there boom

    Rows : no thx


    Beyond excited about my squat. Yaaas
    Ps someone kick me if I don't foam roll soon my hip is gona start yelling


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