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Sets of faahve

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  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Deadlift: 6, 6, 5+F, 4 @ 140kg. In contrast to last week, warmups felt hard but first two sets were grand. Completely lost my concentration after a few reps in set 3, so abandoned the last rep. Confidence shot for last set.

    Bench: 4x6 @ 77.5kg. This was much easier than expected. Like, it wasn't easy, but I was accepting the full 4x6 wasn't attainable. But it was. Nice.

    Hamstring curl/tricep pushdown: 4x10/10 @ 25kg/47kg. Easy but not sure what starting point should have been.

    Mixed bag tonight.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: 4x6 @ 112.5kg. Beltless. Warmups felt weak and i had plenty of quit in me. Got my head straight and managed to push through. And in the end, they weren't bad at all.

    Weighted dip: 4x6 @ 15kg. Hilariously easy. Wtf.

    Leg extension/lat pulldowns: 60kg/65kg. Grand actually.

    Triceps extension/one arm DB row: 2x8/8 @ 35kg/32.5kg. Ran out of time so had to cut two sets. Was starting to get tired anyway.

    Happy with the morning overall



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: 4x6 @ 115kg. Beltless. Was good. Plenty of slow reps, so it's not like the weight was easy.

    Weighted dip: 4x6 @ 17.5kg. Still easy. 20kg next time will be a nice milestone.

    Leg extension/lat pulldowns: 4x8/8 @ 60kg/65kg. Started easier than last time but ended harder.

    One-arm DB row/tricep pressdown/lateral raise: 3x8 @ 32.5/59/7.5. Decided to change it up but it was a stupid idea because I was worn out in no time. Can't do stuff like this effectively in a calorie deficit.

    Happy with my morning considering the tiring weekend I had.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Family commitments meant i was always going to get to the gym late. I had accepted I'd have to cut either deadlifts or bench. Maybe even both.

    Deadlift: 4x6 @ 140kg. Finally did it. Messed up my breathing pattern during 2nd set (exhaled at top for some reason) but overall, just felt stronger than previous weeks. Glad i didn't cut this.

    Bench: 3x6 @ 80kg. This had to be cut from 4 sets due to time but it was bloody hard regardless, so i wouldn't have completed a 4th.

    One set each of light hamstring curls and facepulls to near failure before gym closed



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: 4x6 @ 117.5kg. Beltless. This was hard. I also had a tendency to let my head drop down in the first set, but corrected it for the rest.

    Weighted dip: 4x6 @ 20kg. Nice. Had to take irregular rest periods because I was working in with somebody which could have made it easier. Last set was a bit of a grind though.

    Leg extension/lat pulldowns: 4x8/8 @ 65kg/65kg. Despite going up in extension weight, the pulldowns were harder.

    One-arm DB row/lateral raise: 8 @ 32.5/10kg and 32.5/7.5. Was drained and the sense of quitting overwhelmed me.

    Not the best day, but still happy.



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  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: 4x6 @ 120kg. Beltless. My head wasn't in it. Something was up with my form and i couldn't quite figure it out. Wanted this number for these reps so badly that i finished it regardless.

    Weighted dip: 4x6 @ 20kg. I wasn't 100% happy with form last time, so i repeated this. But it was too easy. Oh well.

    Belt squat: did two sets of this and abandoned it because I spent forever setting it up and didn't find the Goldilocks height and challenging resistance.

    Leg extension/ pullups: 2x10 @ 65/BW. Random recovery after belt squat embarrassment. Grand.

    One-arm DB row/lateral raise: 2x8 @ 35/7.5kg. Realised the time so cut these again.

    Mixed bag of a day. But I'm no longer in a calorie deficit as i finally reached my last short term goal of 75kg, so back to maintenance calories for a while.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Deadlift: 6, 6, 4, 4 @ 145kg. Just ran out of steam. Last rep on 2nd set was slightly dodgy but aside from that, i just felt i wasn't strong enough for a 4x6.

    Bench: 6, 6, 6, 5+F @ 80kg. Almost! First time failing a bench in over 4 years. Not as annoyed as i thought I would be for not finishing the 4x6 but that's probably because I feel like I learned something new about my limitations.

    Finished off with 45 hypers with 15kg (hamstring curl machine busy) and wide T-bar rows with 30kg for sets of 10.

    Have a half day so taking advantage of the lower temperatures in the morning. If i was training this evening, this session could have been far worse.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Paused squat: 4x4 @ 110kg. Beltless. I wasn't happy with my form on Monday so took a step back with a variation that helps me identify faults. My main takeaway is that i can sometimes be sloppy with what I'm doing with my upper back/neck/head. Focusing on locking this aspect of bracing down before I unrack helps set the tone for the set.

    Incline bench: 4x6 @ 60kg. Subbed these in today because there were already two working in together with the dip and i didn't wanna be a 3rd wheel. Happy enough.

    Leg extension/ pullups: 2x8 @ 70/BW and 2x8 @ 65/BW. Dropped leg extension weight because I could barely finish it.

    One-arm DB row/lateral raise: 2x8 @ 32.5/7.5kg. Short on time and energy. Could feel my soul leaving my body during the raises.

    Was hoping my strength would magically increase after almost a week of an extra 350ish calories a day but nope. Too optimistic. Will keep trucking regardless.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Will be trying a 6 week minimal peaking program from next week so will be using a belt.

    Squat: 2, 1, 2 @ 130kg. Used a belt because maybe the reason my squats feel bad with a belt is because I don't practice using a belt? Was optimistic about a 3x3 but it wasn't to be. I think my upper back bracing let me down but I probably just wasn't strong enough.

    Bench: 3x3 @ 85kg. Well this was here today at least.

    Pullups/DB rows/lateral raise: 5/8/8 @ BW/32.5/7.5. Just did two rounds.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Deadlift: 3x2 @ 160kg. Belted up because of new program next week just to get used to it. Heaviest I've pulled since 2021 and there was plenty of room for more. Happy.

    Bench: 3x2 @ 90kg. Heaviest I've 'repped' since maybe 2019? Not sure. It felt heavy anyway and there wasn't room for any more.

    Ended with various pullups (weighted up to 5kg x 5), one-arm DB rows (up to 35kg x 8), lateral raise (up to 7.5kg x 10) and decline DB curls (7.5kg for lotsa reps because elbows achey). Grand evening



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  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: 3x3 @ 120kg. Used a belt. Just practicing bracing and all the usuals. Trying to spot why form degrades with a belt but didn't spot anything. Didn't feel great tonight but didn't feel bad either. But i didn't feel weak, so that's good.

    Bench: 3x10 @ 70kg. Just some high reps because it's low rep for 6 weeks after this so may as well get the reps in.

    Finished with some paused (at the top) pullups and lateral raises.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Week 1 of new program from https://www.minimumdosetraining.com/?ck_subscriber_id=699343651 It's very simple. For main lifts, it's a single at 9-9.5 and then two triples at 80% of the single. Bench has an additional single at 90% of the top single. Squat/bench/deadlift 2x/3x/1x a week. Whatever accessories i feel like.

    Squat: 1x1 @ 135kg and 2x3 @ 107.5kg. Something up with my upper back bracing again. Either way, I'm confident 135 was a 9. My ability to rate RPE is crap though so could have been an 8 for all i know. Triples easy.

    Bench: 1x1 @ 92.5, 1x1 @ 82.5 and triples @ 75kg. Was hoping 95kg was there today, but it was doubtful. Grand otherwise.

    Did two supersets each of leg tempo BW pullups and DB rows/lateral raises.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Also, have a stupid complaint to make. I lost so much weight that my belt is just about too big for me. I'd prefer it to be a tad tighter but I'm on the shortest notch. And that's after a weekend of eating loads of cake. Macrofactor has increased my calories by 133 this week so hopefully i fill it a bit.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Deadlift: Single at 175kg and 2x3 @ 140kg. 170 moved better than expected so went up. Very happy because that's heaviest I've gone in almost 2 years and it wasn't in any doubt.

    Bench: Singles @ 95kg and 85kg and 2x3 @ 75kg. Top single was probably a 9 so happy considering how heavy 92.5 felt a few days ago.

    Finished with some wide grip barbell rows, hamstring curls and chinups across 3 circuits.

    Very happy with my evening.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE



    Squat: Single @ 140kg and 2x3 @ 112.5kg. Figured out upper back issue; had been creating a delt shelf by sticking my elbows back instead of just retracting shoulder blades. 135 went smoothly and was hoping for 145 but 140 was enough of a grind that i considered it RPE 9-9.5 achieved

    Bench: Singles @ 95 and 85 and triples @ 75kg. 95 moved so slowly that any attempt at an increase would have needed safeties.

    Did two supersets each of leg extensions/BW pullups and DB rows/lateral raises.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: Single @ 142.5kg and 2x3 @ 115kg. 140 felt slow but video looked easy. Just went up 2.5kg and it was definitely slower. Progress!

    Bench: Singles @ 95 and 85 and triples @ 75kg. Same again. 95 was far too shaky to attempt anything more in my hands.

    Did two supersets each of 40kg goblet squats (leg extension in use)/BW pullups and DB rows/lateral raises.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Deadlift: Single at 180kg and 2x3 @ 145kg. Absolutely delighted. There was more there but I'm trying to stay in the pocket.

    Bench: Singles @ 95kg and 85kg and 2x3 @ 75kg. Agaaiiinn. 90 warmup felt awful and the 95 felt ok, but I was still demoralised by how the 90 felt so i opted not to try 97.5. Think I should just bite the bullet and go for it regardless next time.

    Finished with circuits of leg curls, bent over reverse fly and chinup

    s.



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


    You’re well back on track. What are you weighing these days?



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Weighing just under 75kg. Mad considering i had to cut to make 93kg a few years back.

    I'm gunning for a 150kg squat. That's 20kg off PR territory but it would be my first 2x BW squat. That'd be a nice box to tick.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: Single @ 145kg and 2x3 @ 115kg. Top single felt way worse than it looked, but video showed it moving ok. Just have to accept everything feels extraordinarily heavy right now.

    Bench: Singles @ 97.5 and 87.5 and triples @ 77.5kg. Changed my warmup sets a bit and it made the last warmup @ 90 feel easier, which increased my confidence. And despite fecking up my setup, still completed the single. Happy.

    Finished with leg extensions/pullups (managed 12 @BW with room) and DB rows/lateral raises.



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  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: Single @ 147.5kg and 2x3 @ 117.5kg. Again, felt deathly but looked to move ok. Almost at my short term target weight.

    Bench: Singles @ 95 and 85 and triples @ 75kg. Tweaking my warmup sets again but i don't know if it worked against me or not because 95 moved far too slowly for me to think about going up again. Have to remember that RPE training != progressive overload, so taking a step back isn't the end of the world.

    Finished off with leg extensions/pullups and DB rows/lateral raises.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Deadlift: Single at 187.5kg and 2x3 @ 150kg. 2.5x BW achieved. Not happy with my start position in the video but happy with the speed. Still room for more.

    Bench: Singles @ 100kg and 90kg and 2x3 @ 80kg. Fantastic. It was a grind and I'm not sure if ass kept contact but I'll take it for now.

    Finished with 3 circuits of leg curls, bent over reverse fly and chinup

    s.



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




  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    187.5 matches comp PR in 2019. I pulled "190kg" on uncalibrated plates that could have been closer to 180/185. So, I'm not sure.

    Buuuttt this week's 187.5 didn't feel like it killed me, unlike my 187.5 from 2019. So that's promising.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: Single @ 150kg and 2x3 @ 120kg. My target weight but looking at the video, my depth wasn't there. At least 1" above. Not even close. So I'm more pissed off than anything else as i had been sinking my warmups. Lots of work to do.

    Bench: Singles @ 97.5 and 87.5 and triples @ 77.5kg. 90 was hard and made the right call by not going for 100 again because it definitely wasn't there. No regrets.

    Finished off with leg extensions/weighted pullups and DB rows/lateral raises.



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


    That’s a pretty quick return to top form, well done



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Exhausting weekend meant I didn't have much hope of feeling 100%.

    Squat: Single @ 145kg and 2x3 @ 115kg. Took a step back because I don't want to be a habitual high squatter. The 145 moved difficulty and slowly enough to be a 9-9.5 but I 100% sank it. I'll take it after Friday.

    Bench: Singles @ 97.5 and 87.5 and triples @ 77.5kg. Again, right call made and it felt fairly hairy at that.

    Finished off with leg extensions/weighted pullups (managed 10kg x 6) and DB rows/lateral raises.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Deadlift: Single at 192.5kg and 2x3 @ 155kg. My form was off again. I think getting to the gym late and warming up quickly is counting against me. But it's still an all-time PR so, yay i guess.

    Bench: Singles @ 100kg and 90kg and 2x3 @ 80kg. Tweaked my warmup sets again and this felt better. 100 still slow but moved faster and slightly easier than previous 100.

    Finished with 3 circuits of banded 45 hypers, bent over reverse fly and chinups.



  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Squat: Single @ 145kg and 2x3 @ 115kg. Tweaked my warmups slightly but 145 was far too hard to consider going up. I didn't record it but it felt low enough that depth wasn't a concern. Trying not to be annoyed because not every session will have a weight increase over the previous; just ensuring target RPE is reached.

    Bench: Singles @ 100kg, 90kg and triples @ 80kg. This was confidence boosting because I managed 100 two sessions in a row. On my head, I'm trying to normalise this weight so it's not a big achievement and perhaps should be the minimum on a bad day.

    Finished off with leg BW pullups and DB rows/lateral raises.



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  • Registered Users Posts: 17,522 ✭✭✭✭Mr. CooL ICE


    Had a tiring weekend. Couldn't sleep with the anticipation before and the depression after the rugby. And I wasn't exactly on the squad.

    Squat: Single @ 150kg and 2x3 @ 120kg. Actually hit depth this time so I'm definitely counting this as my first 2x BW squat! Rep wasn't good because I stayed too upright on the descent which meant chest leaned forward out of the hole. And bar slipped on one side as i was racking it. But it's fair to say that it should count and i just have to tidy it up before going any heavier.

    Bench: Singles @ 97.5kg, 87.5g g triples @ 77.5kg. Last warmup was slow and I scared myself hitting the plate off the safeties when racking the bar, so stayed conservative. No regrets.

    Finished off with leg extensions/ BW pullups and DB rows/lateral raises.hv



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