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Can I come too

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  • Registered Users Posts: 12,755 ✭✭✭✭Dtp1979


    40kg OHP dude :eek: Shtrong.

    Could easily have been 40 x 3


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Could be some competitions by end of year. OOOOO
    Found an old cert and I've added 20kg to each of my squat and DL and about 10 to my bench since.
    It'll be exciting having something like that to work towards


  • Registered Users Posts: 2,693 ✭✭✭Deano7788


    Could be some competitions by end of year. OOOOO
    Found an old cert and I've added 20kg to each of my squat and DL and about 10 to my bench since.
    It'll be exciting having something like that to work towards

    Which one are you thinking of doing?


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Deano7788 wrote: »
    Which one are you thinking of doing?

    Not sure between Sept and Dec. I uhh need to do some work to make weight so Dec might be more sensible. I'll talk to coach and see. Maybe both YAY

    Edit: oo I missed there's 2 in Sept. No idea either or!
    What about you??


  • Registered Users Posts: 2,693 ✭✭✭Deano7788


    Not sure between Sept and Dec. I uhh need to do some work to make weight so Dec might be more sensible. I'll talk to coach and see. Maybe both YAY
    What about you??

    Basically the same to be honest. September would be ideal location wise but not even sure I’ll be vaccinated by then and still want to work on a few things I’m not happy with before I compete too. Want to make sure I’m in a position to hit a big enough total to qualify for nationals.


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Qualifying for nationals, exciting!

    I think if I got a 360 total I'd be very happy with that. Prob a bit ambitious. 350


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Focused on ankle, hip, and t spine mob today instead of lifts. I didn't think my hips were that tight til I did a few of the gmb stretches especially the frog one. Jaypers

    40 mins xtrainer

    Time to be serious business


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Post test do whatever deload contd
    20 06

    Mobility done
    Hb squats 60kg x 5,
    Belt 70kg x 5, 5, 5
    Push ups x7, 7, 7
    I hate push ups

    Quad leanbacks 10kg 3x6
    Chest supported flyes 3.25kg each hand x 8, 8, 8

    Pistol squat progressions (plate and counterweight)
    I can get down on my right leg but barely a knee bend on my left. Strength or mob
    Knee to wall distance for ankles is same for both. Did some single leg bw squats after

    30 mins xtrainer


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Xtrainer morning 25mins

    Post test do whatever deload contd
    22 06

    Sumo DL
    110kg 5x2 xxxxx


    Ohp
    Up to 36kg then backoffs at 30kg

    Lats 3x10 xxx
    Tris 3 x 10 xxx
    pistol squat progressions which turned into rfe split squats
    Left leg still refuses to do anything more than a knee bend
    Rfe was fine though

    Xtrainer another 25 mins


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    I would put money on the left leg being a mental thing. Only cos it sounds so familiar.


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Post test do whatever deload contd
    24 06

    lunges 30kg x 10, 10, 10
    Ss
    Db shrugs 17.5kg x 10, 10
    Shrugs detoured into a shrug/dodgy power clean complex with the bar
    NO mob anymore

    Skulls 7.5kg DBs x 10, 10, 10
    Ss
    Quad leanbacks +10kg x 8, 8, 8


    Db bench 17.5kg DBs x 8, 8, 8
    Ss
    Bro curls 7.5kg DBs x 10, 10, 10

    Xtrainer 25 mins
    It's just like old times


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Spent the last while doing a lot of xtrainer and being very hangry

    New block d1 01 07

    Split squat 2x 3 RIR 8-20 can do RFE
    bar x 8, 8
    Wow I am bad at these
    SS
    OHP 2x 3 RIR
    Bar x 10, 10


    Goblet squat (front squat?) 2x 3RIR 6-15
    Did Goblet this time 17.5kg DB x 10,12
    Ss
    BB bent over rows 2x 3RIR bar x 12,12

    Tris banded 2x 3RIR x 16, 15
    Bro curls 2x 3RIR 7.5kg DBs x 10, 9

    16 mins hr 120-150

    And more xtrainer obvz

    Coach has sent on the full program. 3 weeks of 5/wk accessories work. Week 2 will double the sets and ramp up reps as well. Interesting to mix it up


  • Registered Users Posts: 12,755 ✭✭✭✭Dtp1979


    Maybe it’s young folk talk but what is RIR?


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Reps in reserve

    Leave some in the tank not max effort


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Block 1 w1d2 02 07

    Split/Staggered Stance RDL 2x 3 RIR Set 1: 6-10 reps (assume each side)
    40kg x 6, 5
    Ss
    Push-Up @320 2x 2RIR
    4 reps (probably 0 RIR though), 3

    DB RDL 2 x3RIR Set 1: 6-10 reps
    17.5kg DBs: 13, 10
    Ss
    Single Arm DB Row 2x 3RIR Set 1: 8-15 reps
    17.5kg DB: 6, 5

    Incline Bench Curls or Behind Back Band Curl 2x 3RIR
    7.5kg DBs x 8, 7
    Dead Bug Heel Touches 2x 1RIR
    10, 10
    Kept accidentally turning it into leg raises

    23 mins only 100 HR

    25min xtrainer

    https://www.youtube.com/watch?v=EzBqi-WHRdc
    In case anyone else didn't know what the bug thing was

    Haven't done much bike since we got the xtrainer ill try spinning tonight maybe


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Maybe it’s young folk talk but what is RIR?

    Essentially the same as RPE.

    RPE 7 is the same as 3 RIR


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Block 1 w1d3

    Feet-up Bench or DB Bench 2x 3 RIR Set 1: 6-10
    40kg x 10, 8
    Ss
    Row of choice 2x 3 RIR
    Swapped this out so i can do bb rows later
    Pull aparts: had to use one side of a thin band I have NO STRENGTH x 10, 8

    Incline DB or BB Bench 2x 3 RIR
    Set 1: 8-20
    30kg x 8, 8
    Ss
    Band Pull-aparts or Face Pulls 2x 2 RIR
    Swapped with hollow holds:20s, 30s
    Who tf is doing these for 60s

    Dips (off bench) 2x 3 RIR
    X 8,8
    Still don't like these
    Ss
    Hollow Hold 2x 30 - 60s-
    Swapped with bb rows: bar x 10,10

    Doubling back to day 1 again for a double workout


    d1

    Split squat 2x 3 RIR 8-20 can do RFE
    bar x 8, 8
    SS
    OHP 2x 3 RIR
    Bar x 10, tried 30kg for 3 reps aha


    Goblet squat 2x 3RIR 6-15
    17.5kg DB x 15, 10
    These are harder if u just did split squats ��
    Ss
    BB bent over rows 2x 3RIR
    bar x 10, 10

    Tris banded 2x 3RIR x 15,15
    Bro curls 2x 3RIR 7.5kg DBs x 10, 8

    That day 1 workout is a killer jfc

    46 min total a fair bit of which was setting up incline bench bc i dont remember the last time I did it


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    New block w2d1 06 07

    Split squat 4x 2 RIR 6-15 can do RFE. Beat 8
    Bar x 13, 11, 10, 10

    SS
    OHP 4x 4 RIR .beat 10
    Bar x 11, 8,7, 8

    Goblet squat 4x 2RIR 6-30
    17.5kg x 13, 10, 9, 9
    Ss
    BB bent over rows 4x 2RIR
    30kg x 8, 7,
    Switched back to 20kg x 8, 8


    Tris banded 4x 2RIR
    Went one loop tigher: 12, 10,
    Looser: 15, 12
    Bro curls 4x 2RIR 7.5kg DBs x 12, 8, 8, 8

    FML

    1 hr xtrainer


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