Sets of faahve

Mr. CooL ICE

June 4. W21D1

Knees were still achey on Saturday. After prodding myself around that area, I realised my calfs were tight as fcuk. I never really foam rolled my calfs much before but got stuck in over the weekend. It absolutely killed me, but my legs felt far better after. Good to know I'm probably not injured.

Squat:
20kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 4
140kg x 3
150kg x 1
150kg x 2
140kg x 3

Was going to be x5 @9, but overestimated how strong I felt after my warmups so top set was all over the shop. Maybe should have been 145x5 today. Oh well. Knees felt fine.

Bench:
20kg x 10
40kg x 5
60kg x 5
80kg x 5
90kg x 5

Up to x5 @9. Grand.

3ct pause bench:
80kg x 4
80kg x 4
80kg x 4

Up to x4 @8. Grand.

No back off sets for comp lifts today. Sweaty day nonetheless.

Dtp1979

Dole Scrounging Vegan Crossfitter wrote: »

June 4. W21D1

After prodding myself around that area

You had me thinking there. I really had no idea where that was going..

Mr. CooL ICE

June 5. W21D2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
130kg x 3
150kg x 3
160kg x 5

Up to x5 @9. Have reduced my foot angle slightly and trying to remember the cue to spread the floor. These moved well. Pretty satisfying to finally have a half decent deadlift session after the last two crappy weeks. Onwards and upwards.

Pin press:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 3
100kg x 3
110kg x 3

Up to x3 @9. Surprisingly grand.

SSB squat/pullup:
60kg x 5
80kg x 5/x 5
90kg x 8/x 8
90kg x 8/x 8
90kg x 8/x 8

75s rest between exercises. No RPE in mind. Just figured that since I'm crap at anything beyond 5 reps, I'd go a little lighter than recent 5 rep weights and do it for more reps. Not exactly scientific, but got more volume in at least.

Good day.

The app I use to merge my videos is terrible for leaving the sound out of sync. However, it did a pretty good job of making it look like I have terribly creaky shoulders when bracing for presses:

Mr. CooL ICE

June 7. W21D3

Pin squat:
20kg x 8 (no pin)
60kg x 5 (no pin)
80kg x 5
100kg x 5
120kg x 5

Up to x5 @9. Thought I'd have more in me, but every single rep at 120kg was a grind. Wanted to leave the bar on the pins for last two reps, but persevered. No backoff sets.

Bench (tng):
20kg x 12
40kg x 5
60kg x 5
80kg x 5
90kg x 5
92.5kg x 5

Up to x5 @9. Was tempted to go for 95kg (due to my tendency to avoid 1.25kg plates) for top set but am sure I made the perfect call. No backoff sets.

OHP:
20kg x 8
30kg x 6
40kg x 6
45kg x 6
45kg x 6
45kg x 6

Up to x6 @8. Last set was a 9.5.

In and out in less than an hour. Happy to do less work in this feckin heat.

Mr. CooL ICE

June 8. W21D4

Paused deadlifts:
70kg x 5 (no pause)
100kg x 5 (no pause)
120kg x 3 (no pause)
120kg x 3
140kg x 3
150kg x 3
160kg x 3

Up to x3 @9. 160x3 was more like an 8 so should have tried 165. My shins/knees felt a little wobbly afterwards so maybe stopping there was a good thing. No backoff sets.

CGBP:
20kg x 10
40kg x 6
60kg x 6
80kg x 6
90kg x 6

Up to x6 @9. Nice to know that my CG bench isn't too far behind my regular bench. No backoff sets

Wide grip lat pulldowns:
41kg plate x 12
47kg plate x 12
47kg plate x 12
47kg plate x 12
47kg plate x 12
47kg plate x 12

Nothing scientific here; decided to do enough to get a pump. Pause and slow concentric with 60s rest. Didn't feel a burn when doing them but felt a pump when walking around during rests.

Prowler sprints/facepulls superset:
+20kg length x 2/35kg plate x 20
+20kg length x 2/35kg plate x 20
+20kg length x 2/35kg plate x 20
+20kg length x 2/35kg plate x 20

...because I hate myself. 60s between exercises. Prowler had me out of breath, but it was the facepulls that brought me to failure, much to my surprise.

Spent the whole session with a runny nose and in anticipation of an epic sneeze that never actually happened. Frustrating.

Alf Veedersane

Don't film deadlifts from the front. I felt like I was too close to being impregnated in the eye.

Mr. CooL ICE

I know you're joking, but there's a method to the madness. I'm just making sure my shin angle is alright and knees aren't caving in too early. I've filmed myself from the side often enough that I'm confident that my back is straight.

So... ass shot or impregnated eye?

Alf Veedersane

Dole Scrounging Vegan Crossfitter wrote: »

I know you're joking, but there's a method to the madness. I'm just making sure my shin angle is alright and knees aren't caving in too early. I've filmed myself from the side often enough that I'm confident that my back is straight.

So... ass shot or impregnated eye?

To be fair I was the same when I tried sumo.

Surely you should be getting was shots and posting them on instagram because fitspo and discount codes...?

Mr. CooL ICE

June 11. W22D1

Squat:
20kg x 10
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
130kg x 2
140kg x 2
150kg x 3
135kg x 5
135kg x 5
135kg x 5

Up to x3 @9, then 3x5 @8. Changed the latter stages of my warmup routine by adding 130kg. Previously, there was a massive difference in feeling between 120kg and 140kg, so reducing the jump might help. 150kg x3 felt heavy and moved slowly, but felt solid. If anything it probably was more like an 8. Considering I struggled to grind out a double last week, I needed this. And 150kg x3 needed to feel like at most a 9 if I want to use 160kg as an opener in a few weeks.

Satisfying. But not as satisfying as the feeling of taking off my sweat soaked knee sleeves.

Bench:
20kg x 15
40kg x 5
60kg x 5
75kg x 3
85kg x 2
95kg x 2
97.5kg x 3
87.5kg x 5
87.5kg x 5
87.5kg x 5

Up to x3 @9, then 3x5 @8. Resisted the temptation to do 100kg for top set and was glad I did, as all 3 reps were grindy but my head and ass stayed down. Happy.

3ct pause bench:
80kg x 5
80kg x 5
80kg x 5

Meh. Hate these, but they have to be done.

Good day.

Alf Veedersane

Obviously you thought the 150 felt like it was @9 but they moved nicely and I'd have said you had 2 more in you. You didn't slow that much coming through the sticking point.

Mr. CooL ICE

Despite using RPE for something like 8 months, I still haven't quite got the grasp of it for squats. The best indicator for when a set becomes a 9 is if my legs feel like jelly. Jelly legs = one left. Not quite jelly legs = more than one left. If my legs didn't feel like jelly despite thinking "that set was a 9", chances are my form was off somewhere. That, or I was just being a pussy that morning.

Alf Veedersane

Dole Scrounging Vegan Crossfitter wrote: »

Despite using RPE for something like 8 months, I still haven't quite got the grasp of it for squats. The best indicator for when a set becomes a 9 is if my legs feel like jelly. Jelly legs = one left. Not quite jelly legs = more than one left. If my legs didn't feel like jelly despite thinking "that set was a 9", chances are my form was off somewhere. That, or I was just being a pussy that morning.

Squats are one where you almost certainly have more in the tank than you think.

Either way, looked solid!

Mr. CooL ICE

June 13. W22D2

Had to go to Limerick for meetings yesterday so had no chance to train. My usual split has been disrupted into being Mon/Wed/Thu/Fri. And yesterday was a long and tiring day. Boooo.

Deadlift:
70kg x 5
120kg x 5
* belt *
140kg x 3
150kg x 2
160kg x 2
170kg x 3
155kg x 5
155kg x 5
155kg x 5

Up to x3 @9, then 3x5 @8. First rep at 170kg was slow and wobbly but rest were relatively smooth. First 155x5 felt awful and I wanted to call it quits, but had to sit down and have a word with myself about if I really want to pull 200kg in July (or even this year) if I'm finding 155kg to be tough. 2nd and 3rd sets still felt heavy but moved far better.

Floor press:
20kg x 15
40kg x 5
60kg x 4
80kg x 4
90kg x 4
82.5kg x 4
82.5kg x 4
82.5kg x 4

Up to x4 @9. Might be a rep PR? I dunno. I usually suck badly at floor press. Either way, the 82.5s were easy.

Front squat:
60kg x 5
80kg x 5
90kg x 5

Was supposed to be at least 3 sets at RPE 8, but I ran out of time. No supersetting with pullups. Either way, this might have been a front squat rep PR. I dunno. But I tried a slightly different setup which resulted in more comfy wrists and not strangling myself with the bar and had a bit of a eureka moment with my form.

Happy with how I handled today. Most days like this, I would have given up on the backoff sets and been angry with myself, which would have propagated across the rest of the session. Managed to get back on track, mentally.

And for some deadlift ass shots

Mr. CooL ICE

June 14. W22D3

Pin squat:
20kg x 8 (no pin)
60kg x 5
80kg x 5
100kg x 5
120kg x 5
110kg x 5
110kg x 5
110kg x 5

Up to x5 @9. It seems like 120kg is the limit for me with these. Kinda frustrating. At least it's more practise with getting upper back tightness and setting up, etc.

Bench (tng):
20kg x 10
40kg x 8
60kg x 8
80kg x 8
90kg x 8
85kg x 8
85kg x 6

Up to x8 @10. 90x8 was closer to a 9/9.5, so I decided to drop 5% for backoff sets instead of 7.5%. Couldn't finish the second backoff set as a result. Maybe should have gone to 82.5 as I'd have gotten more volume that way.

OHP:
20kg x 8
30kg x 5
40kg x 5
50kg x 5
45kg x 5
45kg x 5
45kg x 5

Up to x5 @9. Dodgy lockout for almost every last rep. Oh well.

Grand day, albeit feeling a little beaten up. Need to catch up on sleep this weekend.

Mr. CooL ICE

June 15. W22D4

Deficit deadlift:
40kg x 5 (no deficit)
80kg x 5
110kg x 5
130kg x 3
150kg x 2
150kg x F
140kg x 5

Was supposed to be up to x5 @9. On previous deficit sessions, my hips weren't low enough and I was using my back too much, which resulted in aching. Today, I made sure my hips were in the right position and it really felt like the legs were doing more work. However, got to 150kg and my mind just seemed to give up. Went down to 140kg for the sake of doing something but overall, it was a wasted opportunity. Feck sake.

CGBP:
20kg x 15
40kg x 6
60kg x 6
80kg x 6
90kg x 6
82.5kg x 6
82.5kg x 6
82.5kg x 6

Up to x6 @9. Was expecting these to be weak, but seemed fine. Triceps on fire.

Wide grip lat pulldown:
41kg plate x 12
47kg plate x 15
47kg plate x 15
47kg plate x 15

Was catching up with the F63kg from last night, so was distracted and not timing these. Stopped short because I wanted to try a new exercise...

Cable pullover:
29kg plate x 15

Been reading about pullover variations recently so wanted to give it a try. Kept it light and at a slow tempo. Will return to them properly another day.

Bad session. Just a bit all over the place. Week has been tiring so maybe my concentration has been affected. Dunno.

High gravity day

Mr. CooL ICE

June 18. W23D1

Squat:
20kg x 8
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
130kg x 2
140kg x 2
150kg x 4
135kg x 6
135kg x 6
135kg x 6

Up to x4 @9, then 3x6 @8. Top set moved well. 3rd rep moved forward because I didn't breath into the belt properly. Legs were only barely jellyish so possibly 8.5. Considering I want 160kg to be an opening weight, this is good.

Bench:
20kg x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 2
95kg x 4
90kg x 4
90kg x 4

Up to x4 @9. Something was off today and I couldn't quite put my finger on it. Maybe I wasn't tucking my elbows enough? Either way, there was a lack of tightness somewhere. At least I had the strength to move everything with relative speed. But I started to fall apart in 2nd drop set so left it at two.

3ct pause bench:
85kg x 4
85kg x 4
85kg x 4

Graaand.

Good day.

Mr. CooL ICE

June 19. W23D2

Body is fairly broken. Am off work for the week for some DIY. Took down half a ceiling on Saturday, which was fine. Cleaned it out and placed plasterboard yesterday, which involved lots of climbing up and down a stepladder and holding stuff above my head for prolonged periods of time. Legs and shoulders were wrecked going in to the gym this morning.

Deadlift:
70kg x 5
120kg x 5
140kg x 3
* belt *
150kg x 2
160kg x 2
170kg x 4
155kg x 5
155kg x 3
155kg x 1

Up to x4 @9, then 3x6 @8. Top set felt heavy but moved well, aside from 3rd rep. Hand kept getting caught in my shorts which was a pain. But the drop sets were a disaster. My body just felt beaten up. I felt like I could have ground out the remaining reps if I really, really had to. But under the circumstances today, it would have been a bad idea.

Board press:
20kg x 10 (no board)
40kg x 5
60kg x 5
80kg x 3
90kg x 3
100kg x 2
107.5kg x 2
100kg x 2
100kg x 2
100kg x 2

Up to x2 @9. Was supposed to do pin presses @ mid level today but decided to try these for the first time for the laugh. Used a sponge board which was probably 2".

SSB squat/neutral grip chinups:
60kg x 5
80kg x 5
90kg x 5/x 5
90kg x 5/x 5
90kg x 5/x 5

60s rest between exercise. Decided on weight/reps instead of RPE because of how broken I felt. Could have done more reps for each. First time doing neutral chins in aaaages but they were easy.

Not the best day on paper but under the circumstances, it was a good day. But driving home was sore on the arms.

Alf Veedersane

Working on ceilings takes more of a toll than you think. Even on your neck.

Also, board presses need more lunchbox.

Dtp1979

Be thankful you don’t have to plaster the ceiling too

Mr. CooL ICE

That's tomorrow's job...

Mr. CooL ICE

June 21. W23D3

Reverse band squat:
20kg x 6 (no band)
60kg x 5 (no band)
100kg x 5
* sleeves *
120kg x 5
* belt *
140kg x 3
150kg x 2
160kg x 2
172.5kg x 3
162.5kg x 3
162.5kg x 3
162.5kg x 3

Up to x3 @9. Every rep at the top set and drop sets felt heavy, but form was solid AF and everything held together. Happy.

Bench (tng):
20kg x 15
40kg x 5
60kg x 5
80kg x 3
90kg x 4
95kg x 4
90kg x 4
90kg x 3+1 (racked it after 3 reps by accident, so unracked again to finish)
90kg x 4

Up to x4 @9. Was hoping to be closer to 100kg. Had an oopsy on 2nd drop set. Need my arms for DIY later anyway.

Incline bench:
40kg x 6
60kg x 6
60kg x 6

Up to x6 @9. Had a tightness and aching feeling in my shoulders throughout these, so didn't try to go heavy. Decided to cut my losses and left. Injury ain't worth it.

Good day overall.

Mr. CooL ICE

June 22. W23D4

1" block pull:
70kg x 5 (no blocks)
110kg x 5
130kg x 3
150kg x 3
165kg x 3
175kg x 3
165kg x 3
165kg x 3
165kg x 2+F

Up to x3 @9. Could have been an 8.5. Everything felt heavy. I completely fecked up my bracing on the last set and whacked the bar off my shin, so dropped it. Still happy.

Jjayoo press:
20kg x 12
40kg x 6
50kg x 6
60kg x 6
70kg x 6
65kg x 6
65kg x 6
65kg x 6

Up to x6 @9. Don't think I've ever gone over 70kg on these. Oh well, secondary lift.

Lat pulldown:
41kg plate x 12
53kg plate x 12
53kg plate x 12
53kg plate x 12
53kg plate x 12
53kg plate x 12

Moar weight. Form broke down on 4th set but miraculously returned on last. Great back pump.

Grand day. Off for a little weekend R&R and looking forward to it.

JJayoo

Dole Scrounging Vegan Crossfitter wrote: »

JM press:.

You named a lift after me....I always knew you were very wise

Dtp1979

JJayoo wrote: »

You named a lift after me....I always knew you were very wise

I’d name the overhead press after you!!

Alf Veedersane

Dtp1979 wrote: »

I’d name the overhead press after you!!

JJayoo

Gay like a fox

Alf Veedersane

JJayoo wrote: »

Gay like a fox

JJayoo

Genuine choking-on-tea lol

Mr. CooL ICE

June 25. W24D1

Squat:
20kg x 6
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
135kg x 2
145kg x 2
155kg x 1
160kg x 2
150kg x 2
150kg x 2
150kg x 2

Up to x2 @9. 160kg is my planned opening weight. Moved slowly but never in doubt. Possibly even an 8.5/8 today. This is good news.

Bench (tng):
20kg x 15
40kg x 6
60kg x 6
80kg x 6
90kg x 6
95kg x 5
90kg x 6
90kg x 6

Up to x6 @10. Gym got a newish bench so i gave it a try. Leather is slidey so it put me off but i cba putting bands on it. Top set was a 9.5 so i racked it again. 2nd drop set was a grinder and likely a 10, so left it at that.

CGBP:
80kg x 4
85kg x 4
80kg x 4

Up to x4 @8. 80kg felt surprisingly light, so went up. 85kg was a grind so went back to 80kg, but that was a grinder too. At this point, i realised I was probably fatigued and should go home.

Good day.

Alf Veedersane

You're guilty of the same as me. The depth of the first would probably be in but it's close. The second left no doubt. This close you need to think of every rep as a comp rep and especially the first.

It's no biggie...like I said the strength is clearly there and there's no doubt with the second so there should be no doubt with the first

Mr. CooL ICE

June 27. W24D2

Lots to do today, so split session into morning and lunchtime.

Bench:
20kg x 15
40kg x 5
60kg x 5
75kg x 3
85kg x 2
95kg x 1
100kg x 2
95kg x 2
95kg x 2
95kg x 2

Up to x2 @9, and today is my planned opener. Used the new bench again and because the pins go backwards, i find hard to unrack myself. But 100kg moved well and is an easy opener. No head or ass rising today. 21 minutes from warmup to hitting opener.

Deadlift:
70kg x 5
120kg x 5
140kg x 3
150kg x 2
160kg x 2
170kg x 1
180kg x 2
170kg

Up to x2 @9, also my (hopeful) opener. Will play it by ear on the day due to competition fatigue etc. Form wasn't the best today. I have a tendency to faff about holding the bar before pulling so today was more about setting up and pulling with less timewasting. Back rounded a bit but at least the bar moved ok. 24 minutes from warmup to opener.


Happy with the morning. Now for the lunchtime...

Push press:
20kg x 8
30kg x 6
40kg x 5
50kg x 4
55kg x 4
55kg x 4
55kg x 4
55kg x 4
55kg x 4

Up to x4 @8, repeat. Was fine.

Front squat:
40kg x 6
60kg x 5
80kg x 4
90kg x 4
90kg x 4

Up to x4 @8, repeat. Left knee had a sharpish pain after the 2nd set, so I took some time to stretch and sit in a squat to see if it went away. It didn't, so I left it at that. I hope it's only a niggle that'll go away after a while. Either way, I had more in the tank so am annoyed at cutting this short.

29C in the car on the way to the gym. Was sweating profusely by the time I got into the gym. Potential injury aside, good day.

Mr. CooL ICE

June 29. W24D3

Pause squat:
20kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 3
137.5kg x 3
130kg x 3
130kg x 3

Up to x3 @9. Although I was tight with the bar, there was a lot of forward travel of the bar and I couldn't figure out why. 130x3 felt deathly. Then 137.5kg felt equally deathly. Could possibly have gone higher again to feel the same level of deathliness but left it at that because I think this was a paused and/or beltless rep PR. Dunno.

Board press:
20kg x 10 (no board)
40kg x 5
60kg x 5
80kg x 3
90kg x 3
100kg x 3
95kg x 3
95kg x 3
95kg x 3

Up to x3 @9. Was a 1.5" board (I think). Felt heavy, but no struggle.

Lat pulldown:
47kg plate x 12
47kg plate x 12
47kg plate x 12
47kg plate x 12
47kg plate x 12

Was running out of time, so kept it light and with 45s rests to get as much work in as possible. Still managed to get imaginary lat syndrome for a few minutes afterwards so, yay?

Grand day:

edit -> and knee held up well. Could have just been dodgy front squat form. At least I'm not doing them again for a while

Alf Veedersane

It probably felt like a lot of forward travel but there didn't seem to be. What was happening a little was your hips coming up first and that leaves you having to push up and back to get it back.

I see enough of it looking back at videos of my own pause squats...

Mr. CooL ICE

July 2. W25D1

Spent Saturday afternoon playing foot golf and crippling myself with hayfever in the sun, followed by a night of drinking. Managed not to injure myself but did have doms on one leg only. Set myself up for a disaster of a session for the Monday.

Squat:
20kg x 7
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
130kg x 2
140kg x 2
150kg x 1
155kg x 3
145kg x 3
145kg x 3
145kg x 3

5kg below opener for a triple. Am kinda deviating from using RPE for its intended purpose with the comp lifts the last two weeks and instead setting approximate goals based on recent RPEs. If I used RPE today, this would have been an 8.

Could have tripled my opener and have room in the tank, if I wanted. Afterwards I realised that if my understanding of fatigue and RPE is correct, I missed an opportunity for some strength gains. Feck. Because this felt strong.

Bench (TNG):
20kg x 15
40kg x 5
60kg x 5
80kg x 3
90kg x 2
100kg x 2
95kg x 2
95kg x 2
95kg x 2

Up to x2 @9. Thought with today's strength, 105kg would be possible but nope. Today's strength was just in the squats.

Close grip floor press:
60kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Up to x5 @8. Graaand.

Good day. For squats, at least.

Mr. CooL ICE

June 5. W25D2

Was down the country with work for the last two days and had no chance to train. Didn't get home last night til 9:55pm so was set up to be wrecked this morning.

Bench:
20kg x 15
40kg x 5
60kg x 5
75kg x 3
85kg x 2
95kg x 1
100kg x 3
95kg x 3
95kg x 3
95kg x 3

Up to opener -5kg for a triple was the plan, but 95kg felt too easy so opener for a triple instead. Was a 9 at best. Surprisingly good.

Deadlift:
70kg x 5
120kg x 5
• belt*
140kg x 3
150kg x 2
160kg x 2
170kg x 1
175kg x 2+1
165kg x 3
165kg x 3
165kg x 3

Up to opener -5kg for a triple. Freaked out after the 2nd rep, watched the video and saw hips were high, so ran back and ripped the bar up. Momentary lapse of mental strength but still going to count it as a set. First rep looked solid so at least there was that.

Gym got SS calibrated plates. Got to use them along with an Ohio bar so I have no excuses on meet day if the bar feels different.

Ran out of time in the morning so back to the gym at lunch...

OHP:
20kg x 10
30kg x 6
40kg x 5
45kg x 3
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Up to x5 @8. Grand. But I ended up making my quads sore from bracing my lower body perhaps a little too hard. Oh well.

Pause squat:
40kg x 5
60kg x 5
80kg x 5
100kg x 5
110kg x 5
110kg x 5
110kg x 5

Up to x5 @8. Main thing holding me back in pause squats is my conditioning because I'm capable of more. But RPE 8 is RPE 8. Form was solid throughout though.

Good day.

Mr. CooL ICE

June 7. W25D3

Reverse band squat:
20kg x 6 (no band)
60kg x 5 (no band)
100kg x 5
* sleeves *
120kg x 5
* belt *
140kg x 3
150kg x 2
160kg x 2
170kg x 2
175kg x 2
165kg x 2
165kg x 2
165kg x 2

Up to x2 @9. Nice being able to practise the walkout of the weight I have in my head for 3rd attempt and have it on my back for a bit. Drop sets all felt fine. Felt a little niggle in my elbow on one of the squats, but no repeat.

2ct pause bench:
20kg x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 2
95kg x 2
90kg x 2
90kg x 2
90kg x 2

Up to x2 @9. Might have undershot at 95kg. All drop sets were easy.

Barbell row:
20kg x 10
40kg x 5
60kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Up to x5 @8, repeat. Possibly undershot here, but I haven't done these in a while and they felt light. Finished them for the sake of getting some back work done. Wasn't happy with how light they were at the 5th set so did a little extra back work with...

Lat pulldown:
41kg plate x 15
41kg plate x 15

Light and just enough to get some blood flowing to the right spots.

Good, albeit very sweaty day. Had to chalk my hands for bench which is unusual for me. But everything feels good. Elbow niggle aside, no injuries and everything feels strong and solid. SBD openers on Tuesday and SBD warmup routines on Thursday, then two days rest. Be graaand.

Mr. CooL ICE

July 10. W26D1

Treated myself to a Titan singlet. Feels nice and comfy. Needs occasional adjusting around the crotch unless I want to sterilise myself at the bottom of a squat.

Last few days of work have been hectic and stressful. Combined with the heat, I'm sleeping surprisingly well under the circumstances.

Squat:
20kg x 7 (7:07am)
50kg x 5
70kg x 5
• sleeves *
100kg x 5
• belt *
120kg x 3
130kg x 2
140kg x 2
150kg x 1
160kg x 1 (7:40am)

Up to single opener. Used calibrated plates today. 140kg double was a grind. I took extra rest for the 150kg, which felt far better. Bit of confusion with the single as spotter forgot to give commands so I got distracted. It felt really heavy though and I had to grind it out. Hope it's just a bad morning.

Bench:
20kg x 12 (7:45am)
40kg x 5
60kg x 5
75kg x 3
85kg x 2
95kg x 1
100kg x 1 (8:04am)

Up to opener single, using calibrated plates. Warmups were fine but the 95 and 100 were slower than I'd have liked. Still felt better than squats.

Deadlift:
70kg x 5 (8:12am)
120kg x 5
• belt *
140kg x 3
150kg x 2
160kg x 2
170kg x 1
180kg x 1 (8:33am)

Up to opener single, using mostly calibrated plates. These felt really good and moved fast. Like, this must be a once-off kinda good and fast. Made sure I used my 'rushed' setup throughout warmups for every single rep. Unfortunately, my back wasn't straight and some reps looked crap. But listen, it's too late to do anything to fix that right now. As long as I can get my opener on the day, that's the most important thing.

Also, never pressed record for 170kg, so left in the brief clip of me realising this.

Hopefully the weakness in squats were just a once-off. But if my 150kg warmup is bad on the day, I'll have time to drop my opener to 155kg.

Alf Veedersane

I did hear the Titan singlet can wear at the crotch, which makes sense now.

Bit of a Titan spree I see!

Im holding out for the navy sbd raffle

Lifts look good nic

Mr. CooL ICE

July 10. W26D2

SBD warmup routines, going no higher than 80% of projected 1RM.

Squat:
20kg x 5
50kg x 5
70kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
130kg x 2
140kg x 2

Squats felt bad. Couldn't find the right spot for the bar on my back all morning, no matter what I tried. Probably needed more time to wake up. Who knows.

Bench:
20kg x 10
40kg x 5
60kg x 5
75kg x 3
85kg x 2
90kg x 1

Also felt bad for some reason. Left elbow got a little sore during warmups. 90kg isn't part of my planned warmup routine (95kg is next) but stuck it in there to do something to keep within 80%. But the 90kg felt light AF. So, consolation.

Deadlift:
70kg x 5
120kg x 5
* belt *
140kg x 3
150kg x 2
160kg x 2

Form felt better than Tuesday. And still everything flew up. Graaand.

Re squat and bench; Perhaps deep down, I knew this was going to be a sub-optimal session and subconsciously didn't give a sh1t. If that's the case, then wtf am I doing. But anyway, all the hard work is done. Now I need to make sure I don't do something silly to myself between now and Sunday.

Alf Veedersane

I can't remember the last time my squat felt good in the last session before a competition.

Mr. CooL ICE

July 15. Competition day

Relaxed the day before and ate plenty as I knew I was well under weight. Weighed in at 90.5kg. Grand. Only my stomach is dodgy and I kept needing to go to the bathroom. Not ideal when you're getting ready to squat.

Squat warmups felt a little weak. Form and depth was fine but going by how slow my 140kg was, I decided to drop my opener from 160kg to 150kg. Was a solid opener. 160kg 2nd was solid but really slow. 162.5kg was 100% an RPE 10. Had been hoping for 175kg today but no way was it possible. 3/3 and a 7.5kg comp PB so can't complain.

Bench warmups felt solid. 85kg and 95kg were fine so stuck with my opener, but I was told I was heaving so needed to watch for that. 100kg flew up, but got a single red light for head rising. 105kg got two reds for ass rising. Repeated and all whites. Delighted with the recovery. 10kg comp PB.

Deadlift warmups felt weird. I'm always conscious of having iffy deadlift form so perhaps being in a warmup room with people watching threw me. Dunno. Anyway, 160kg was slow so decided to drop from 180kg to 175kg and skip my last warmup of 170kg. 175kg flew up. Easy. 185kg was slow and difficult. 190kg was awful and I failed at the knees. I did something wrong; could have been lazy with lats. I dunno. But still got a 10kg comp PB.

452.5kg total. Day could have gone better. But it was a hell of a lot better than my previous comp. Next I have to do what I did today, but do it all for reps!

Mr. CooL ICE

Just realised... 997lb! Missed a 1000lb total by one increment. Oh well.

Deano7788

Well done man, congrats on the PBs!:)

Alf Veedersane

Hard to be píssed off with the PBs but I know what it's like to come off a trsining cycle and have numbers in mind you don't get. But the training effect is still there...bigger numbers are still there. Next time, innit

Mr. CooL ICE

Another thing to consider is that I've been training with cheap plates for a long time. Gym got in a calibrated set and the difference in feel is frightening.

Out of curiosity, the owner weighed some of the older plates. The 25kg plates averaged around 23.2kg while the 20kgs varied from 18.5-19.3kg. So the numbers I was lifting before could have been up to 7kg lower than I thought, which meant that my optimistic expectations were even further off.

Mr. CooL ICE

July 19

No specific plan for today. My general fitness level is awful and I often find myself short of breath early into warmup sets. That isn't good. I need to increase my work capacity as my ability to do high rep sets is laughably bad. Rough plan for the next few weeks is to do some high rep sets and time my rest periods. Start light and follow some progressive overload. Also, make my legs stronger so more HB and front squats. Haven't HB squatted in 1.5 years.

HB squats:
20kg x 5
40kg x 5
60kg x 5
80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8

5x8 with 120s rest. I think my form was good. Bit tricky trying to remember where the bar is supposed to sit. Didn't record anything so going purely by feel. Was a little tired by last set but that's alright.

Bench (tng)/chinup:
20kg x 10
40kg x 5
60kg x 5
70kg x 10/x 5
70kg x 10/x 5
70kg x 8/x 5
70kg x 4

60s rest between exercises. Only lift I could do high reps at was TNG bench. Managed 92.5kg x 8 a few months back. Thought 5x10 at 80kg would be possible, but not timed or supersetted, so went to 70kg. No feckin way. Arms were starting to fall off me by the 3rd set and I started to feel sick by the 4th set, so stopped. Christ, I'm weaker than I thought.

Lateral raise:
5kg x 10
5kg x 10
5kg x 10
5kg x 10
5kg x 20

Had planned on doing OHP but decided to do these instead because why not. 90s rest between sets and AMRAP for last. Have had problems using traps in the past so used a cue of imagining my elbow is the fulcrum, which meant I was contracting my lats in the concentric phase.

Felt genuinely ill for a while after this morning. I know there's post meet fatigue and whatnot, but it can't explain how absolutely crap I felt. I think doing a few months of the stuff I hate will benefit me massively.

Mr. CooL ICE

July 20

Knew I was going to do pause deadlifts, but hadn't decided what else to do. Was going to do something for triceps (probably CGBP or JM) but decided dips would keep things interesting. And if in doubt, add back stuff.

Pause deadlift:
70kg x 5 (no pause)
120kg x 3 (no pause)
120kg x 1 (no pause)
120kg x 1 (no pause)
120kg x 1
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

5x3 @ something easy, 120s rest. Spent a bit of time at 120kg trying various setup changes. Seems like I've lost my ability to engage lats properly. Trying to raise my chest extends my lower back. Flexing my triceps hard doesn't seem to be enough. Need to work on this more. Oh well, at least I got to move a little bit of weight.

Dips/lat pulldown superset:
x5/41kg plate x 12
x5/41kg plate x 12
x5/41kg plate x 12
x5/41kg plate x 12
x5/41kg plate x 12

60s rest between exercises. Haven't done dips in forever so was just trying to get used to them. 5 reps BW was far too easy though. Will increase reps for next time before adding weight. 41kg was also too easy.

Seal rows/facepull superset:
20kg x 5
40kg x 8
50kg x 8/29kg plate x 20
50kg x 8/29kg plate x 20
50kg x 8/29kg plate x 20
50kg x 8/29kg plate x 20
50kg x 8/29kg plate x 20

60s rest between exercises. Nothing taxing here either. Just find breathing to be irritating when all the weight is on my chest.

Almost every part of my posterior chain got a workout today. Almost.

#teamnocalves

Mr. CooL ICE

July 23

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
* belt *
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

High bar again. 120s rest between sets. Still can't figure out the old spot on my traps where I used to keep the bar, so everything in that area felt uncomfortable. Weight wasn't heavy, but I kept finding myself reverting to the LB movement pattern every now and again and having to correct myself.

Bench:
20kg x 10
40kg x 5
60kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

90s rest between sets. Wasn't in any way taxing. If anything, the last set was the easiest.

BTN press/weighted chinup superset:
20kg x 8
30kg x 8/x3
32.5kg x 8/10kg x 3
32.5kg x 8/10kg x 3
32.5kg x 8/10kg x 3
32.5kg x 8/10kg x 3
32.5kg x 8/10kg x 3

60 rest between exercises. Haven't done BTN press in a few months so this weight was surprisingly easy.

Grand day overall, but verrry sweaty.

Also, another thing I've started doing is throwing on headphones for my last warmup set and worksets for each exercise. I never really bothered with music before and my gym's music is grand (bit hit and miss). But in an effort to be more productive, less distracted and generally more 'in the zone' I'm giving this a try. Liking it so far. This morning's album was Ecate by Ufomammut. Heavy, yet slow, rhythmic and hypnotic. Perfect music for me for lifting.