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Sets of faahve

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Comments

  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    It really is.

    With squats, unless my legs are absolute jelly, I know I have at least one left in me. With bench, I'd think "That was tough, but I've got at least another" then the bar won't move from the chest.


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    It really is.

    With squats, unless my legs are absolute jelly, I know I have at least one left in me. With bench, I'd think "That was tough, but I've got at least another" then the bar won't move from the chest.

    It usually get to an RPE 6, the next is an 8 and the last is a battle of the wills.

    So when it feels like I have 4 left in the tank, its more like 2


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 10. W2D2

    2.4 teradoms of mobility work

    Deadlift:
    70kg x 1
    70kg x 1
    90kg x 1
    90kg x 1
    90kg x 3
    110kg x 3
    * belt *
    120kg x 3
    130kg x 5 (8)
    140kg x 5 (9)
    132.5kg x 5 (8.5)
    132.5kg x 5 (9)

    Up to x5 @9. I think a lack of warmups may have impacted performance. Was just stiff AF today and it took ages for hips to feel loose enough to get into position.

    Pin press (mid range):
    20kg x 5 (no pin)
    40kg x 5 (no pin)
    40kg x 4
    60kg x 3
    70kg x 3
    80kg x 3 (8)
    85kg x 3 (9)
    80kg x 3 (8)
    80kg x 3 (8)
    80kg x 3 (8)
    80kg x 3 (8.5)
    80kg x 3 (9)

    Up to x3 @9. No idea how I could lift this heavy considering how DOMS'd my upper body was today.

    Tempo squat 303:
    20kg x 5
    60kg x 7
    80kg x 7
    90kg x 7 (8)
    95kg x 7 (8.5)
    90kg x 7 (8)
    90kg x 7 (8)

    Up to x7 @9. Tempo squats are evil. Tempo squats for sets of 7 are repulsive. I was running out of time so didn't reach an RPE of 9 on top set or drop sets. Didn't feel bad about skipping because of how much feckin sweat was pouring out of me. Also did these in cons and they felt surprisingly solid.

    I'm wrecked after today. Bloody hell.


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    Tempo squats are evil. Tempo squats for sets of 7 are repulsive. I was running out of time so didn't reach an RPE of 9 on top set or drop sets. Didn't feel bad about skipping because of how much feckin sweat was pouring out of me.

    I got a cold shiver reading that.

    After the January comp, my main squat training was 3s eccentrics, beltless and sleeveless (@death)

    5 sets leaving two in the tank...I distinctly remember the rest after set 3 where I felt like a cadaver and nearly barfed at the idea of 2 more sets.

    I feel your pain...though, thankfully, not literally. You can have the literal stuff all to yourself.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 12. W2D3

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * sleeves *
    100kg x 5
    * belt *
    120kg x 4
    130kg x 4 (8)
    135kg x 4 (9)
    127.5kg x 4 (8.5)
    127.5kg x 4 (8)
    127.5kg x 4 (8)
    127.5kg x 4 (8.5)
    127.5kg x 4 (9)

    Up to x4 @9. Glad to get a bit more volume in than Monday.

    Bench (tng):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 5
    80kg x 5 (8)
    85kg x 5 (9)
    80kg x 5 (8)
    80kg x 5 (8.5)
    80kg x 5 (9)

    Up to x5 @9. Elbows were a bit achey from the squats. Was just tired so didn't manage the volume I got on Monday.

    Close grip incline bench:
    20kg x 7
    40kg x 7
    50kg x 7 (8)
    55kg x 7 (9)
    52.5kg x 7 (8)
    52.5kg x 7 (8)
    52.5kg x 7 (8.5)
    52.5kg x 7 (9)

    Up to x7 @9. Still hate this lift. Could probably have gone higher for my 9 because I eventually found a groove during the drop sets.

    Everything hurts. Grand day though.


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  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 13. W2D4

    Block pull (sumo):
    70kg x 4 (off the floor)
    90kg x 4 (off the floor)
    110kg x 2 (off the floor)
    110kg x 2
    120kg x 2
    130kg x 2
    140kg x 4 (8)
    150kg x 4 (9)
    142.5kg x 4 (8)
    142.5kg x 4 (8)
    142.5kg x 4 (8.5)
    142.5kg x 4 (9)

    Up to x4 @9. I could have heavier I reckon and the 150 may have been an 8.5, but this is the heaviest weight I've had in my hands in quite a few weeks. Block pulls or not, I was just happy to get a set with perfect form.

    JM Press:
    20kg x 7
    30kg x 7
    40kg x 7
    45kg x 7
    50kg x 7 (7.5)
    55kg x 7 (9)
    52.5kg x 7 (8)
    52.5kg x 7 (8.5)
    52.5kg x 7 (9)

    Up to x7 @9. Crazy that I almost got crushed by 30kg a few weeks ago. It's not like I've gotten massively stronger or anything. Just gotten used to the movement.

    One-arm DB row:
    27.5kg x 7
    32.5kg x 7 (8)
    35kg x 7 (9)
    32.5kg x 7 (8.5)
    32.5kg x 7 (9)

    Up to x7 @9, replacing lever rows. Don't think I have ever rowed more than 30kg before so, umm, PR?

    Still dying. Must... adapt... to... stimulus...


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    JM Press:

    Up to x7 @9. Crazy that I almost got crushed by 30kg a few weeks ago. It's not like I've gotten massively stronger or anything. Just gotten used to the movement.

    Reminds me of when I went back to incline bench after a break from it of probably 15 months. Benching was fine but I felt like all my strength had somehow leaked out of my body and I was as strong as overcooked pasta. One of my many oh-so-humbling experiences in the gym.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 16. W3D1

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    * belt *
    120kg x 3
    130kg x 3 (8.5)
    135kg x 3 (9)
    125kg x 3 (8)
    125kg x 3 (8.5)
    125kg x 3 (8.5)
    125kg x 3 (8)
    125kg x 3 (8.5)
    125kg x 3 (9)

    Up to x3 @9 with ~7.5% load drop. Was hoping to be able to go higher but 135 was a definite 9 today. Kinda realised why my form felt off halfway through the drop sets. Started paying more attention to knee path and everything felt better, but I got tired.

    Bench (paused):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 3
    80kg x 3 (8)
    90kg x 3 (8.5)
    92.5kg x 3 (9)
    85kg x 3 (8.5)
    85kg x 3 (8.5)
    85kg x 3 (9)

    Up to x3 @9 with ~7.5% load drop. Was delighted to have gotten a triple for this high. Was hoping to get more volume in but ass rose high off the bench during 2nd rep of last set so figured technical breakdown is probably a 9.

    Bench (3ct pause):
    70kg x 5
    75kg x 5 (9)
    70kg x 5 (8)
    70kg x 5 (8)
    70kg x 5 (9)

    Up to x5 @9. Everything was tired by this time.

    Barely moved all weekend and drove everywhere, so legs were stiff. Should have done some mobility over the weekend to stay loose but was a lazy arse.

    Hopefully roof doesn't get blown off the gym so I can deadlift tomorrow.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 17. W3D2

    Deadlift:
    70kg x 3
    90kg x 5
    110kg x 5
    * belt *
    130kg x 4
    140kg x 3 (8)
    150kg x 3 (9.9)
    140kg x 3 (8.5)
    140kg x 3 (8)
    140kg x 3 (8)
    140kg x 3 (9)

    Up to x3 @9. Top set was dodgy AF but I managed to find my groove later than I should; the second drop set. I think my breathing was all over the shop. Silly. Rest felt solid but was tired by 4th drop set.

    Floor press:
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 4 (8)
    80kg x 1 (hit off plate resting on rack - careless)
    80kg x 4 (9.5)
    72.5kg x 4 (8.5)
    72.5kg x 4 (9)

    Up to x4 @9. Top set was a 9.5 again. Silly. Only managed two drop sets as a result.

    Front squat:
    60kg x 5
    80kg x 5 (8)
    85kg x 5 (9)
    77.5kg (8)
    77.5kg (8)
    77.5kg (8.5)

    Up to x5 @9. Ran out of time so didn't get a 9 drop set.

    Grand day. But I had some 9.5s when I shouldn't have. Still learning RPE.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 19. W3D3

    Pin squat:
    20kg x 5 (no pin)
    40kg x 5 (no pin)
    60kg x 5 (no pin)
    60kg x 1
    80kg x 5
    100kg x 5 (8)
    105kg x 5 (8.5)
    97.5kg x 5 (8)
    97.5kg x 5 (8)
    97.5kg x 5 (8)
    97.5kg x 5 (8.5)
    97.5kg x 5 (9)

    Up to x5 @9. Thought 105 was a 9 but looking back, it was probably more of an 8.5. I just can't gauge RPE properly with this lift. I think deep down, I know that dumping the bar is an easy way out with this lift and as a result, I'm probably not pushing myself as much as I should.

    Bench (tng):
    20kg x 8
    40kg x 8
    60kg x 8
    70kg x 8
    80kg x 8 (9)
    82.5kg x 8 (9.5)
    75kg x 8 (10)

    Up to x8 @10. I think 80 was an 8RM. Knew there was more in the tank so went to 82.5. Although it was a 9.5, I didn't go up again to reach 10 because the point of RPE is to reach a level of fatigue, not weight. I knew I wouldn't have been able to repeat 82.5 even. And barely managed to finish one drop set.

    One of the few times I know I handled RPE correctly.

    Push press:
    20kg x 5
    30kg x 5
    40kg x 5
    45kg x 5 (8)
    50kg x 5 (8.5)
    45kg x 5 (8)
    45kg x 5 (8)
    45kg x 5 (8.5)

    Up to x5 @9. Was running out of time and didn't reach 9. But holy crap, my overhead pressing felt weak. Guess the RPE10 benching beforehand didn't help.

    I need hugs :(


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  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 20. W3D4

    Deficit deadlift:
    20kg x 5
    60kg x 3
    80kg x 4
    100kg x 5
    120kg x 5
    130kg x 5
    135kg x 5 (9)
    125kg x 5 (8)
    125kg x 5 (8.5)

    Up to x5 @9. My lower back got a bit achey during warmups. I possibly hadn't gotten myself mobile enough so was probably pulling with a rounded back. Although it felt fine by the top set, it got achey during the 2nd drop set so I stopped before reaching a 9.

    CG bench press:
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 5 (8)
    80kg x 5 (9)
    72.5kg x 5 (8)
    72.5kg x 5 (8)
    72.5kg x 5 (8)
    72.5kg x 5 (9)

    Up to x5 @9. Guess I'm fatigued from yesterday.

    Snatch grip RDL:
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5
    80kg x 5
    80kg x 5
    80kg x 5

    Up to x5 @9. Didn't bother to note the RPEs as it was my grip that got me rather than the weight. However, I think I finally 'get' these. Beforehand, I didn't feel it in my upper back like what I heard about. But today, I felt them kinda on the inside of my upper lats, so perhaps I've finally started doing them properly?

    Grand day. Delighted I have two days of rest now.


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    Up to x5 @9. Didn't bother to note the RPEs as it was my grip that got me rather than the weight. However, I think I finally 'get' these. Beforehand, I didn't feel it in my upper back like what I heard about. But today, I felt them kinda on the inside of my upper lats, so perhaps I've finally started doing them properly?

    If you're not using wraps for the RDLs, might be worth your while.

    The SG RDLs used to kill my lats and I'd feel it most up by the armpit.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 23. W4D1

    Squat:
    20kg x 10
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    * belt *
    120kg x 4
    130kg x 4 (8.5)
    135kg x 4 (9)
    127.5kg x 4 (8.5)
    127.5kg x 4 (8.5)
    127.5kg x 4 (9)

    Up to x4 @9. Was kinda hoping to squat 140kg but form just felt crap today. Had poor enough sleep over the weekend so maybe that didn't help.

    Bench (paused):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 4
    80kg x 4 (8)
    85kg x 4 (9)
    80kg x 4 (8)
    80kg x 4 (8)
    80kg x 4 (8)
    80kg x 4 (9)

    Up to x4 @9. The 9 drop set came out of nowhere. Was hoping for more.

    Bench (2ct pause):
    80kg x 3 (7.5) - what?
    85kg x 3 (9)
    80kg x 3 (8)
    80kg x 3 (8.5)
    80kg x 3 (9)

    Up to x4 @9. Assumed 80x3 would be a 9 but no, it felt easy. Maybe the last drop set from the previous bench had a bad setup that made it feel heavier? I dunno.

    Grand day. Now for all the food.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 24. W4D2

    Deadlift:
    70kg x 3
    90kg x 4
    110kg x 5
    * belt *
    130kg x 4
    140kg x 4 (8)
    150kg x 4 (9)
    142.5kg (9)

    Up to x4 @9. Jaysus, was wrecked after one drop set. Complete form breakdown.

    Pin press (mid range):
    20kg x 5 (normal pause bench)
    40kg x 5 (normal pause bench)
    60kg x 5 (normal pause bench)
    60kg x 2
    70kg x 2
    80kg x 2
    90kg x 2 (8)
    95kg x 2 (8.5)
    100kg x 2 (9)
    95kg x 2(8.5)
    95kg x 2 (9)

    Up to x2 @9. Don't care if it was a partial range of motion; pressing 100kg for a double was pretty damn empowering. That elusive number will be my bitch soon.

    Tempo squat 3030:
    60kg x 6
    80kg x 6
    100kg x 6 (8)
    110kg x 6 (9)
    102.5kg x 6 (8)
    102.5kg x 6 (9)

    Up to x6 @9. Tempo squats beforehand were always a race to beat going out of breath. Made sure I took a few breaths between each rep and was able to do more reps far easier than before. Only got two drop sets because I was just tired.

    Managed feck all volume today and still exhausted. Ugh.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 26. W4D3

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 5
    * sleeves *
    100kg x 5
    * belt *
    120kg x 3
    130kg x 3 (-8)
    140kg x 3 (8.5)
    132.5kg x 3 (8)
    132.5kg x 3 (8)
    132.5kg x 3 (8)
    132.5kg x 3 (8.5)
    132.5kg x 3 (9)

    Up to x3 @9. Stopped at 140kg despite it being an 8.5. It is the heaviest I've squatted since the meet and I was glad it felt easier than expected, but decided not to go heavier as I kinda need some squat volume.

    Bench (tng):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 4
    80kg x 4 (8)
    85kg x 4 (9)
    80kg x 4 (8.5)
    80kg x 4 (8)
    80kg x 4 (8)
    80kg x 4 (9)

    Up to x4 @9. Right elbow felt sore doing these. It's been a little sore since the pin press on Tuesday. Realised after 1st drop set that right elbow was flaring bit time. Tucked it properly and things felt better.

    Incline CG bench:
    * loads of faffing about with rack height and bench position *
    40kg x 6
    50kg x 6
    60kg x 6 (9)
    55kg x 6 (8)
    55kg x 6 (8)
    55kg x 6 (8.5)

    Up to x6 @9. Ran out of time so didn't manage any drop sets @9.

    Good day. Delighted that squats finally don't feel like utter crap.


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    130kg x 3 (-8)

    Negative RPE at 130kg.

    Nice.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 27. W4D4

    Block pull:
    70kg x 1 (from floor)
    70kg x 1 (from floor)
    90kg x 5 (from floor)
    110kg x 3 (from floor)
    110kg x 3
    130kg x 3
    140kg x 3
    150kg x 3 (8)
    160kg x 3 (9)
    152.5kg x 3 (8)
    152.5kg x 3 (8)
    152.5kg x 3 (9)

    Up to x3 @9. First time in a while that grip felt challenged. Satisfying though.

    JM press:
    20kg x 10
    30kg x 6
    40kg x 6
    45kg x 6
    50kg x 6
    55kg x 6 (9)
    50kg x 6 (8)
    50kg x 6 (8)
    50kg x 6 (8.5)
    50kg x 6 (9)

    Up to x6 @9. Still not sure if I'm doing these right at all.

    DB row:
    25kg x 6
    30kg x 6
    35kg x 6 (9)
    32.5kg x 6 (8)
    32.5kg x 6 (8)
    32.5kg x 6 (8.5)

    Up to x6 @9.

    Grand day.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 30. Pre holidays "see where I'm at" day

    Going on holidays Wednesday morning, so using this break to see roughly what my 1RMs in squat and bench are

    Squat:
    20kg x 10 (wide stance)
    60kg x 5 (wide stance)
    60kg x 2
    80kg x 5
    100kg x 5
    * belt and sleeves *
    120kg x 2
    130kg x 2
    140kg x 1
    145kg x 1
    150kg x 1

    140 and 145 felt a little shakey, but were somewhat fast. 150 felt solid AF but grindey at the same time. Figured it was RPE 9.5 so stopped.

    Not up to my pre-meet numbers yet but form overall feels better.

    Bench:
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 3
    80kg x 2
    90kg x 1
    95kg x 1
    100kg x 1 (+2.5kg PR)
    105kg x 1 (lol)

    90 and 95 felt solid and moved somewhat fast. 100 was shakey but moved faster than I expected. Wasn't quite a 9.5 so decided to YOLO with 105. It was the slowest, grindiest rep of my life and I hurt my lower back locking it out, but I locked it out.

    Might lift some big boy numbers some day. Deadlift tomorrow should be a laugh.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    October 31

    Deadlift:
    70kg x 1
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 3
    140kg x 1
    150kg x 1
    160kg x 1
    170kg x 1

    Just seeing where I'm at. I've pulled 190 conventional before but with crappy form. This is the heaviest I've pulled with solid form. Was lightheaded and seeing spots after so decided to stop. Sumo is definitely weaker for me than conventional, but I'll persevere.

    Pullup:
    x 5
    x 5

    Barbell row:
    40kg x 10
    40kg x 10

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    50kg x 3
    55kg x 3

    Front plate raise/lateral raise:
    10kg/5kgs x 10
    10kg/5kgs x 10
    10kg/5kgs x 10

    Some arsing around with back-ish accessory stuff for sh1ts and giggles. Last time in the gym for an incredibly long time (6 days :eek:)


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    Were the DLs sumo?


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  • Registered Users Posts: 2,903 ✭✭✭ Blacktie.


    Were the DLs sumo?

    Sure might as well not have bothered deadlifitng if it's sumo.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    Yes, I'm faking it


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    Blacktie. wrote: »
    Sure might as well not have bothered deadlifitng if it's sumo.

    I was impressed with it tbh given he doesn't pull sumo and to get within 20kg of his conventional pull.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    Had a short holiday that involved a lot of walking, standing and eating rubbish. Legs are in bits and am stiff as a plank. Tons of mobility needed. Am repeating the last two weeks of the program before moving on.

    November 6. W3D1-2

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 5
    120kg x 3 (9)
    112.5kg x 3
    112.5kg x 3
    112.5kg x 3

    Up to x3 @9. Holy crap, I felt weak.

    Bench (paused):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 3
    80kg x 3
    85kg x 3
    77.5kg x 3
    77.5kg x 3
    77.5kg x 3

    Up to x3 @9. Also felt weak, but nowhere near as bad as squats.

    Bench (3ct pause):
    70kg x 5
    75kg x 5

    Up to x5 @9. Ran out of time so had to leave.

    Crappy day. But I guessed it might be.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    November 7. W3D2-2

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 3
    * belt *
    130kg x 3
    140kg x 3
    150kg x 3
    160kg x 3 (9)
    150kg x 3
    150kg x 3
    150kg x 3

    Up to x3 @9. Jaysus, felt way stronger than expected. 150kg x 3 was a 9.5 three weeks ago but was barely an 8 today.

    I watched some Cailer Woolam videos and got some ideas for loosening and warming up the hips, along with some setup stuff. What I think made the biggest impact was wide stance goblet squats, whereby I stick my knees out at the bottom and let the weight sink my hips down. Hips felt very loose when I started with my 70kg warmup set.

    Maybe the cheeky airport toblerone triangle I had before the gym helped too. Who knows.

    Floor press:
    40kg x 10
    60kg x 5
    70kg x 4
    80kg x 4 (9)
    72.5kg x 4
    72.5kg x 4
    72.5kg x 4

    Up to x4 @9. Shakey as hell. Don't like not using my legs.

    Front squat:
    60kg x 5
    80kg x 5
    80kg x 5
    80kg x 5

    Up to x5 @9, but I hit post-holiday don't-give-a-fcuk mode and deviated from the plan.

    Grand day.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    November 9. W3D3-2

    Pin squat:
    20kg x 5 (no pin, wide stance)
    40kg x 5 (no pin, wide stance)
    60kg x 5 (no pin, wide stance)
    60kg x 2
    80kg x 5
    100kg x 5
    110kg x 5 (9)
    102.5kg x 5
    102.5kg x 5
    102.5kg x 5

    Up to x5 @9. Movement felt stronger in general than Monday's normal squats, which is a relief.

    Bench (tng):
    40kg x 8
    60kg x 8
    70kg x 8
    80kg x 8 (9.5)
    72.5kg x 8
    72.5kg x 8
    72.5kg x 8

    Up to x8 @10. Reckon going up 2.5kg would have been failure, so stopped at 80.

    Push press:
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 5
    55kg x 5 (9)
    50kg x 5
    50kg x 5
    50kg x 5

    Up to x5 @9. Had more in me but reached technical failure. Bar was going up but kept going forward or backwards. At least I felt like I wasn't complete crap at overhead pressing.

    Grand day.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    November 11. W3D4-2

    Deficit deadlift:
    70kg x 5 (no deficit)
    80kg x 5
    100kg x 5
    120kg x 1
    130kg x 5 (8.5ish)
    120kg x 5
    120kg x 5
    120kg x 5

    Up to x5 @9. My back got achey for some reason, which is weird because my hips felt loose from the start so stopped at 130. The drop sets felt fine though.

    Close grip bench press:
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 5
    80kg x 5 (9)
    72.5kg x 5
    72.5kg x 5
    72.5kg x 5

    Up to x5 @9. Had more in the tank but kept flaring my elbows so stopped due to technical failure. Form > everything.

    Snatch grip RDL:
    40kg x 5
    60kg x 5
    80kg x 5
    * wrist straps *
    80kg x 5
    90kg x 5
    80kg x 5
    80kg x 5
    80kg x 5

    Up to x5 @9. Borrowed some short straps from the gym and took a while to get used to them. Didn't go heavy but concentrated on form. Got a stretch in the hams and some burn in the lats, so think I did them right.

    Grand day.


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    Got a stretch in the hams and some burn in the lats, so think I did them right.

    Sounds like you did.

    F*ck me, I got some awful DOMS in my lats from them.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    November 13. W4D1-2

    Squat:
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    * belt *
    120kg x 4
    130kg x 4 (9)
    122.5kg x 4
    122.5kg x 4
    122.5kg x 4

    Up to x4 @9. Squats still feel heavy. Hopefully that weak feeling fecks off soon. Form did feel solid at least.

    Bench:
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 4
    80kg x 4
    90kg x 4
    85kg x 4
    85kg x 4
    85kg x 4

    Up to x4 @9. Think that's a 4RM for paused. 3rd rep was shakey and gave me the fear that there wouldn't be a 4th rep, but then that flew up.

    Bench (2ct pause):
    80kg x 3
    80kg x 3
    80kg x 3

    Up to x3 @9. Had to rush these so didn't really go up to 9. Essentially did an RPE 8 repeat.

    Squat feeling meh but bench feeling good. Grand day overall.


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  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    November 14. W4D2-2

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 4
    150kg x 4 (9)
    142.5kg x 4
    142.5kg x 4
    142.5kg x 1

    Up to x4 @9. Had high hopes of hitting 155 but my form just wasn't there. At 150, I kept doing silly stuff and had technical breakdown. First drop set was equally bad. I should have stopped there and saved it for another day, but I was stubborn. Silly stuff.

    Pin press:
    20kg x 5 (no pin)
    40kg x 5 (no pin)
    60kg x 5 (no pin)
    70kg x 2 (no pin)
    * wrist wraps *
    80kg x 2
    90kg x 2
    100kg x 2 (9)
    95kg x 2
    95kg x 2
    95kg x 2

    Up to x2 @9. Found my wrist wraps and lifting straps when clearing out the house and decided to use them today. Didn't think they made any difference.

    Tempo squat (3030):
    60kg x 6
    80kg x 6
    100kg x 6
    110kg x 6 (9.5)

    Up to x6 @9. The difference between 100 and 110 was humongous. Hit a 9.5 so called it quits.

    Meh day.


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