Can I come too

Dtp1979

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

coffee_cake

Reminder to do my tris tomorrow anyway ��

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

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

new2tri19

coffee_cake wrote: »

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 ?

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

new2tri19

coffee_cake wrote: »

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

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

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

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

Alf Veedersane

coffee_cake wrote: »

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

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

Dtp1979

Coffee first.

new2tri19

What's your deadlift pb ?

coffee_cake

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

new2tri19

coffee_cake wrote: »

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 .

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

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

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

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

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

new2tri19

coffee_cake wrote: »

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 👍

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

coffee_cake

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

Alf Veedersane

How did you do the banded extensions?

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

Alf Veedersane

coffee_cake wrote: »

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.

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

Dtp1979

coffee_cake wrote: »

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

coffee_cake

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

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