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Sets of faahve

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  • February 17

    Sumo deadlift:
    50kg x 5
    70kg x 5
    90kg x 5
    110kg x 5
    130kg x 5

    Leg raise:
    x 12
    x 12
    x 12

    Reverse hyper:
    50kg x 8
    50kg x 8
    50kg x 8

    Facepull:
    29kg plate x 15

    Tricep pushdown:
    29kg plate x 20

    Went in for more sumo practise, followed by some arsing around with accessories. For sumo, I just wanted to practise sets of 5 as earlier in the week, I was doing singles, so was used to setting up, doing the lift, and then dropping. 130kg for 5 reps seemed fine and controlled.

    Therefore, TM started next week. Starting weights will be as follows:
    Squat 5x5 90kg, 1x5 100kg
    Bench 5x5 65kg, 1x5 70kg
    Deadlift 1x5 130kg
    Power clean 5x3 40kg
    OHP 5x5 40kg, 1x5 45kg

    All are conservative weights




  • February 20th. Volume day:

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    60kg x 3
    70kg x 3
    80kg x 2
    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 5

    Couldn't get in the groove with these until the last 2-3 sets. Didn't feel right and I wasn't sure why. During warmup, trainer pointed out some butt wink above parallel so had to throw in some extra warmups to get it right, but it never felt right.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 2
    65kg x 5
    65kg x 5
    65kg x 5
    65kg x 5
    65kg x 5

    These felt weak. 1-2 months ago and I would have gotten annoyed at how easy this weight is while doing paused. Just have to suck it up.

    Power clean:
    20kg x 5 (hang clean)
    30kg x 5 (hang clean)
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 4

    All were deadlifted up and set up from hang clean position. Last set had an extra something that was crap and not really a clean so it didn't count, but I'm still logging it anyway.

    Felt like an absolute disaster today.




  • February 22nd. Recovery day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    72.5kg x 5
    72.5kg x 5

    Had watched a few Ripp/SS-related videos after Mondays session to figure out what I was doing wrong with my mental cues and think I figured it out. All sets today felt comfortable, but my elbows are in bits. Must address that next. Will play around with grip width.

    OHP:
    20kg x 10
    32.5kg x 5
    32.5kg x 5
    32.5kg x 5

    Piece of piss.

    Glute-ham raise:
    x 7
    x 4
    x 12

    Forgot the toes forward cue in 7th rep, cue cramping of my legs. Managed to get 4 in the next set and had to stop. Then just finished up with some back extensions. Will tackle another day.

    Pullup
    x 10
    x 10
    x 9.5

    In and out of the gym in ~50 mins, including warmup and mobility. Graaand.




  • February 24. Heavy day

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    90kg x 2
    100kg x 5

    Not really heavy. Just light enough that I can still practise LB. 4th rep had some forward lean. Main thing was that I widened my grip to relieve the elbow pain, but doing so made me realise my upper back wasn't as tight as it could be. Bar was more resting on my hands than resting on my delts so that has now been fixed and I squatted elbow pain free. Success.

    Bench:
    20kg x 5
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5

    Realised why my bench has been feeling week AF since moving away from paused. I haven't been pinning my shoulders down. I'm used to bracing to prepare for the pause but somehow missed this cue when going TNG. 70kg actually felt easy again rather than laboured.

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 5

    Still not used to doing reps with sumo. I breath at the top for some reps but breath at the bottom for all of them. Not sure why. Still just concentrating on remembering positioning and cues so reps take longer to do.

    Really feeling tiredness in parts of my hips I never felt it before. The switch to wide stance LB and sumo is definitely feels like it's doing its intended job.




  • February 27. Volume day:

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    90kg x 1
    95kg x 5
    95kg x 5
    95kg x 5
    95kg x 5
    95kg x 5

    Form felt better, but some elbow pain crept in. Think I had the bar set lower than I should, which negated my recent adjustments.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5
    40kg x 5

    Power clean:
    20kg x 3
    30kg x 3
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3

    These feel better. My plan was to stay at 40kg until I'm happy with my form. After first set, I thought I was gonna go up in weight next week, but my 3rd and 4th sets were sloppy, probably due to tiredness. Just not shrugging or using ankles. 5th set, I got more aggressive and they felt great. Maybe just one more week at 40kg before I go up :)

    Graaand day.


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  • March 1. Recovery day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    80kg x 5

    Elbow pain flared up while warming up. Gave thumbless grip a go for the first time and it felt fine. Damage was done

    Bench:
    20kg x 5
    40kg x 5
    50kg x 5
    60kg x 5
    60kg x 5
    60kg x 5

    Easy weight felt easy. Lots of rest time walking around the place, sticking my thumb in behind my elbow for myofascial release. Helped a bit.

    Back raise:
    x 10 (red band)
    x 10 (red band)
    x 10 (red band)

    Chinup:
    x 10
    x 10
    x 6

    Ages since doing chins, as I usually do pullups cos they're harder. Some form of bicep work can be good for elbow tendonitis. I assumed I'd be crap at the because it had been so long, but 10x bodyweight seemed easy.

    Straight home and iced the elbow for a few minutes and took some ibuprofen. Have a rolling ball on my desk so will use that throughout the day.




  • March 3. Heavy day

    Squat:
    20kg x 5
    20kg toes up x 5
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * belt and wristwraps*
    100kg x 2
    105kg x 5

    Tried wristwraps to see if it helped the elbow. Don't think they did. On the other hand, I may have started grabbing the bar tightly with the wristwraps on. Not sure. Might try again next week.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    45kg x 5

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 2
    135kg x 5

    135 x 5 was easy. During warmups, there were a few reps where I didn't sink my hips down and ended up pulling conv style with a wide stance. Sorted it out come work set. Holy crap, my hams feel it.

    Hammer curls:
    7.5kg x 20
    7.5kg x 20
    7.5kg x 20

    Some high rep curls for elbow rehab. Meant to do them before squats, but forgot. I got instant relief after about 5 reps. Will do these every squat day. Need to invest in tank tops now.

    'Heavy' weights are still not too heavy. Means days like this aren't taxing and good practise. That will change in the coming weeks.




  • What program are you currently doing?




  • February 6. Volume day

    Usual stretching with added 7.5kg hammer curls to warm up the elbows.

    Squat:
    20kg x 10
    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

    3rd set was shakey as hell and a grind. Form just wasn't there. Took an extra minute of rest to gather myself so I could try recall what I was doing wrong. Got back under the bar and just concentrated on bracing extra hard and being aggressive on the ascent and the 4th and 5th sets were so much easier. Yet another lightbulb moment.

    Most importantly of all, my elbow held up.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    70kg x 5
    70kg x 5
    70kg x 5
    70kg x 5

    These killed me.

    Power clean:
    20kg x 3 (hang clean)
    30kg x 3 (hang clean)
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 1

    Form still not good. Did the extra one at the end for my head, and set up from floor properly. I'll stick with 40kg for one more week.

    Tiring day.


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  • March 8th. Recovery day

    Shoulder/elbow prehab:
    Dumbbell pec stretch 15s x 3
    8kg hammer curl x 20
    Red band pullapart x 20

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 2
    85kg x 5
    85kg x 5

    OHP:
    20kg x 10
    30kg x 5
    35kg x 5
    35kg x 5
    35kg x 5

    Back extension:
    x 5
    Red band x 10
    Red band x 10
    Red band x 10

    Chinup:
    x 10
    x 10
    x 6

    Facepull:
    29kg plate x 15

    Graaand day. Added in facepulls cos facepulls




  • March 10th. Heavy day

    Extra band pullaparts and some gun pumping for warmups

    Squat:
    20kg x 5
    20kg toes up x 8
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 5
    110kg x 5

    I think this is a new 5RM. And it didn't feel like a 5RM. Which means I must be getting stronger and/or low bar rocks.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    75kg x 5

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 3
    140kg x 5

    Hammer curls:
    7.5kg x 20

    Facepulls:
    29kg plate x 20

    Feel strong and elbow doesn't hurt. Yahoo!




  • March 3. Volume day

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    102.5kg x 5
    102.5kg x 5
    102.5kg x 5
    102.5kg x 5
    102.5kg x 5

    3rd and 4th sets were sloppy. Remembered my issue with holding upper back tension. Thought of nothing on the 5th set except keeping upper back tension for every rep and it was the easiest set of the 5.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 1
    42.5kg x 5
    42.5kg x 5
    42.5kg x 5
    42.5kg x 5
    42.5kg x 5

    Power clean:
    20kg x 5 (hang clean)
    30kg x 3 (hang clean)
    40kg x 1
    45kg x 3
    45kg x 3
    45kg x 3
    45kg x 3
    45kg x 3

    Despite having a crap night's sleep, today was fine. Just seemed like I was in the gym forever. Probably cos I stopped to chat to someone who was at the Brandon Lilly seminar which resulted in my being there longer.




  • March 15th. Recovery day

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 2
    85kg x 5
    85kg x 5

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    60kg x 5
    60kg x 5

    Back extension:
    x 5
    Red band x 10
    Red band x 10
    Red band x 10

    Chinup:
    x 10
    x 8
    x 5

    Squats were easy. Bench felt heavier than it should. Back extension was easy. Chinups felt awful. Overall, meh.




  • It's hard to not feel like those recovery days are lose-lose.

    If they feel great, well so they should. It's light.

    If they don't feel great, wtf is wrong? These are light!




  • March 17th. Heavy day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    * knee sleeves *
    80kg x 5
    * belt *
    100kg x 5
    110kg x 2
    115kg x 5

    Was in two minds between going up to 112.5 or 115kg, but my new found mentality of 'not being a pussy' under any circumstances meant it was 115kg today. Thought of nothing but back tension throughout and reps 1-4 were solid. Rep 5, I leaned forward a bit, but sure, I'll take it. new 5RM.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    47.5kg x 5

    Bit of a grind for last rep, but otherwise fine.

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 5
    145kg x 5

    Felt fine. However, I video'd myself and my form looks poor enough. Hips weren't set low enough and rose an inch or two before the bar and my back wasn't really that straight or chest any way vertical. It was more like a dodgy conventional deadlift from a wide stance than sumo. Next week, I'll spend more time on warmups and videoing them to get it right and might drop back, depending on how it goes.

    I mightn't be capable of eradicating snakes from any country, but I can move a slightly heavier barbell than before so yay.




  • March 20. Volume day:

    Squat:
    20kg toes up x 6
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 2
    105kg x 5
    105kg x 5
    105kg x 5
    105kg x 5
    105kg x 5

    First 3 sets were all over the shop. Usual culprit is upper back tension but I was concentrating on that, so what was this? Remembered that I did some upper body mobility, but no warmups. So took a few minutes rest before 4th set to do band pullaparts and shoulder dislocates and low and behold, the bar instantly felt lighter when I unracked it.

    Remember kids: Always warm up your upper back before low bar squats.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    70kg x 5
    70kg x 5
    70kg x 5
    70kg x 5

    Still feels heavier than it should. Gonna have to suck it up, I guess.

    Power clean:
    20kg x 5 (hang clean)
    30kg x 4 (hang clean)
    40kg x 3
    45kg x 3
    45kg x 3
    45kg x 3
    45kg x 3
    45kg x 3

    Power cleans were all over the place. Setup seemed fine but I kept catching it in an OHP position, rather than a front squat position. Should probably have backed down to 40kg when I realised I couldn't get my sh1t together.

    Weird day. Had spent 2.5 hours queuing outside, but not getting into gamercon on Saturday, followed by eating not nearly enough for the rest of the day. I felt a bit weak all round which was reflected by the sheer amount of sweat pouring out of me. Can't have it good every day.




  • March 22. Recovery day

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 2
    85kg x 5
    85kg x 5

    OHP:
    20kg x 10
    30kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5

    Back raise:
    x 5
    Red band x 12
    Red band x 12
    Red band x 12

    Chinup:
    x 5
    x 8
    x7

    Facepulls:
    29kg plate x 20
    29kg plate x 20

    Chinups were weak AF today for some reason. Did some facepulls as penance for my sins. Aside from that, graaand day.




  • March 24. Heavy day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    * knee sleeves *
    80kg x 5
    * belt *
    100kg x 5
    110kg x 3
    120kg x 5

    New 5RM, +5kg. And it was fine. Like, 3 reps all flew up while 4th and 5th reps were a little slow, but I kept form. <3 this program.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    77.5kg x 5

    New 5RM, +2.5kg. Last rep was a struggle but aside from that, wasn't as bad as I expected. Still hate benching.

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 3
    140kg x 2
    150kg x 5

    New 5RM, +5kg. Concentrated more on setup. Essentially pushed my knees out wide further which enabled me to put my hips closer to the bar and give me more leg drive from the bottom. 3 reps were fine but 4th rep was godawful as my hips rose way before the bar did. 5th rep was a bit better, but still not great. Think I was tired and found the bar too heavy.

    3 new 5RMs today. Can't complain about that.




  • So is it a case of going for new 5RMs again next week?

    Well done on today! 3 nice new PRs on one session are rare enough


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  • Pretty much, yeah. It's linear progression so from now on, it'll be new 5rms every Friday. Squat and deadlift every Friday and bench every 2nd Friday.

    Alan Thrall said the first time he squatted 180kg, he did it for 5 reps on this program. That's pretty impressive.

    I won't be making 5kg increments every week and will have to reduce them to 2.5 soon. But I'll take these gains while I can get them.




  • Pretty much, yeah. It's linear progression so from now on, it'll be new 5rms every Friday. Squat and deadlift every Friday and bench every 2nd Friday.

    Alan Thrall said the first time he squatted 180kg, he did it for 5 reps on this program. That's pretty impressive.

    I won't be making 5kg increments every week and will have to reduce them to 2.5 soon. But I'll take these gains while I can get them.

    Yeah I remember that Alan Thrall video.

    Seema like there's plenty of room in the maxes yet!




  • March 27. Volume day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * belt*
    100kg x 3
    110kg x 5
    110kg x 5
    110kg x 5
    110kg x 5
    110kg x 5

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

    Hang clean:
    20kg x 10

    Had a two day wedding this weekend. Drinking all day Saturday and dying until late afternoon yesterday, followed by eating as much as I could washed down with a handful of beers. Up this morning and ate my bodyweight in fry and croissants before going home.

    Squats felt miserable but I was happy to grind out the whole session. OHP was OK but the 5th rep of all sets were a grind. Had no time for power cleans as I had to get the car NCTd. Waiting for it right now...

    Under the circumstances, today was alright.




  • March 29. Recovery day

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 5
    90kg x 5
    90kg x 5

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    70kg x 5
    70kg x 5

    Back raise:
    x 6
    Red band tight x 10
    Red band tight x 10
    Red band tight x 10

    Had the band tied to the bottom in a way that made it more tense. Bit of a change up and got more hamstring burn.

    Chinup:
    x 10
    x 8
    x 8

    Facepull:
    29kg plate x 15
    29kg plate x 15

    Grand day




  • How do do you find the heavy/volume/recovery mix works for you?




  • If you're talking about how do my legs feel, etc, there's doms after the volume day but that's about it really. If you're talking about the results, well, the recent 5RMs speak for themselves.

    For the length of time I've been lifting, I really should be a lot stronger. I have spent a long time using dodgy form along with unsuitable programs so a simple, straight forward program like this is nice. It's considered the best intermediate lifter program by some (well, mostly the SS cult) and it's working for me for now.




  • If you're talking about how do my legs feel, etc, there's doms after the volume day but that's about it really. If you're talking about the results, well, the recent 5RMs speak for themselves.

    For the length of time I've been lifting, I really should be a lot stronger. I have spent a long time using dodgy form along with unsuitable programs so a simple, straight forward program like this is nice. It's considered the best intermediate lifter program by some (well, mostly the SS cult) and it's working for me for now.

    I suppose I mostly meant how did you find the recovery between sessions - I don't know if I really knew what I meant when I asked :o

    Edit: I suppose I was asking because I made progress on other programmes before but things like feeling too beaten up between sessions limited improvements or it felt like there wasn't enough volume on main lifts or that it was too one-paced. So partly asking why it works for you as well, I guess.




  • I do feel a little beaten up going into the Recovery day after the Volume day. But what helps here is that there is only one deadlift topset in the entire week, so that helps a bit with recovery. Ripp relies on the carryover from the squat to help.

    Recovery is key so lots of food and sleep is recommended, and is probably gonna be the death of me as I'm not doing enough of that. I'll probably burn out quicker than I'd like




  • March 31. Heavy day

    Squat:
    20kg x 7
    40kg x 5
    60kg x 5
    * sleeves *
    80kg x 5
    * belt *
    100kg x 3
    110kg x 2
    120kg x 2
    125kg x 5

    New 5RM again. +5kg.

    OHP:
    20kg x 10
    30kg x 5
    35kg x 5
    40kg x 3
    45kg x 2
    50kg x 5

    New 5RM. +2.5kg

    Deadlift:
    70kg x 5
    90kg x 3
    90kg x 3
    110kg x 5
    * belt *
    130kg x 3
    140kg x 2
    155kg x 3+F

    Ugh. Sumos felt awful today. Couldn't get the leg drive right and felt all over the place. Even did top set like a bunch of singles together to ensure I set up correctly, but it just felt awful. Couldn't lock out 4th rep so just stopped.

    I should dial back ~10kg, but I also want to go back to conventional. Sumos just don't suit me well. At the same time, I shouldn't just abandon something over one bad session.

    Mixed bag of a day.


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  • No harm in persevering a bit longer but there comes a point where you just have to make a call on whether it works better for you than conventional or not. You can always use it as an accessory to your conventional deadlift if it is going to address a weak point.

    Very hard to call a session a mixed bag when you have PRs on two of the three big lifts! Fair play!


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