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Sets of faahve



  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Got to the gym late again (this time was traffic from car crash) so decided to do all bench but cut accessory sets.

    Bench: 1x3 @ 92.5kg and 4x3 @ 87.5kg. Top set was to be an 8 and it was possibly an undershoot. Felt solid.

    Weighted pullups: 2x AMRAP + myoreps @ 5kg. Managed 16 and 10.

    EZ skullcrusher: 2x AMRAP @ 30.5kg for 20 and 16. Definitely should have gone heavier because I was hoping to get around 12.

    Decline curl: 2x AMRAP @ 15kg for 10 and 10. That'll have to do.

    Lateral raises: 2x AMRAP @ 10kg for 10 and 9. Could have been better.

    Not sure if I did myoreps right or not. Just did what I thought were myoreps in an effort to increase productivity but abandoned them after pullups because I really didn't know what I was doing.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Sumo deadlift: 1x5 @ 165kg and 4x5 @ 147.5kg. Was aiming for an 8 and was about right.

    Platz squat: 3x8 @ 90kg. This was hard and last reps got grindy. What I was looking for.

    Leg extension: 75kg x 9, 8, 8. Felt weak. Missing them last week had some knock on effects.

    Chest supported row: 3x8 @ 40-50kg. Ran out of time to do a 4th set.

    My time management on Thursdays is bad. Need to improve this.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Incline bench: 3x8 @ 60, 62.5, 65 and 6 # 65kg. Down in weight from last week but that's mainly due to the bench being at a slightly higher incline than the one used last week, which makes a huge difference. Nothing to lose sleep over.

    Weighted chinups: 4x8 @ 12.5kg. Felt eeak but I've been paying attention to rep quality, which may have been lacking last week.

    Weighted dips: 3x8 @ 25kg. Was tough by the end.

    Lateral raises: 3x10 @ 10kg. Hard.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Squat: 1x5 @ 132.5kg and 4x6 @ 122.5kg. Meant to do top set for 6. Feck sake. Aside from being unable to count, my form was off. Realised two backoff sets in that belt was too tight so loosened and form felt better, but not perfect.

    Banded 45 hyper: Red band for 12, 12, 15. Meh.

    Hamstring curls: 35kg for 6, 9, 8. Doing these straight after hypers was a new level of pain and difficulty.

    One arm cable rows: 4x8 @ something hard. Last set full stack and good form, but left side definitely weaker. Need to go left first.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Bench: 1x3 @ 97.5kg and 4x3 @ 92.5kg. Top set was to be a 9 and it was about right I reckon. Backoff sets were tough.

    Weighted pullups: 5kg for 3x8 and unweighted for 8. Realised I had been using too much arm and little back, so need to reel myself in a bit.

    EZ skullcrusher: 35.5kg for 3x8. Decent jump in weight and this was hard to keep steady.

    Decline curl: 15kg for 3x8. Hard.

    Lateral raises: 10kg for 3x10. Slowly getting more comfortable with sets of 10.

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  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Sumo deadlift: 1x5 @ 170kg and 3x5 @ 150kg. This is most likely a new 5 rep PB. Delighted because there was room for at least 1 more. Also, I'm between notches on my belt so it's feeling slightly loose so I'm happy to get this with less support than I usually have.

    Platz squat: 3x8 @ 95kg. Sweaty with the evening that's in it. Hard but probably just being unfit.

    Chest supported row: 3x8 @ 45kg. I was just tired.

    Leg extension: 65kg for 13, 11, 10.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Only 4 hours sleep. Should be interesting.

    Incline bench: 4x8 @ 70, 72.5, 75, 75kg. Hard but again, likely an incline PR.

    Weighted chinups: 4x8 @ 10kg. Perfected form but it was a tad too easy.

    Weighted dips: 3x8 @ 25kg. Was really hard. Lockout on very last rep took a while. Don't think I've ever grinded out a dip but first time for everything I guess.

    Lateral raises: 2x10 @ 10kg. Ran out of time.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Squat: 1x6 @ 137.5kg and 4x6 @ 125kg. Top set felt crap but looked great, so not sure what to make of it. There was possibly room for a little more. Belt still between notches.

    Banded 45 hyper: Red band for 15, 15,

    Hamstring curls: 30kg for 12, 12, 10.. Down in weight but I needed to due to how fried hamstrings got

    One arm cable rows: 4x8 @ something hard. Led with left. Better way of doing it.

    Sweatiest session in a long time.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Another late Tuesday. Have to cut a few sets to make time.

    Bench: 1x3 @ 100kg and 3x3 @ 92.5kg. It's rare I record bench but I did today for this mini milestone (matching rep PB from 5+ years ago) and it looked sloppy. Pause was short and didn't seem too controlled. Like, if it had comp judging then I could be waiting a while for a press command or even redlighted for downward movement or something. Yes, nice to triple this number but I got work to do.

    Wide grip pullups: 3x8. Easier to emphasise proper form with a wide grip as I'm forced to use more back than arms.

    EZ skullcrusher: 35.5kg for 2x8. Same weight and still hard.

    EZ curl: 28kg for 2x8. Was short on time and also wanted to see if I still got wrist pain. And yes, it's still there.

    Lateral raises: 10kg for 2x10. Getting used to the sets of 10.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Sumo deadlift: 1x5 @ 175kg and 3x5 @ 152.5kg. Another new 5 rep PB. Delighted. Last rep was slow but there was definitely room for one more. Reckon if I put 200 on the bar, I'd have gotten it.

    Platz squat: 3x8 @ 100kg. This was sooo hard.

    Chest supported row: 4x8 @ 40, 45, 50, 50kg. Form felt better than last week so increased weight as I felt fit to.

    Leg extension: ran out of time

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  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Incline bench: 4x8 @ 70, 75, 75, 70. Strength dropped a little towards the end.

    Weighted chinups: 12.5kg for 8, 8, 7. Hard.

    Weighted dips: 3x8 @ 25kg. Was really hard. Lockout on very last rep took a while. Don't think I've ever grinded out a dip but first time for everything I guess.

    Lateral raises: 2x10 @ 10kg. Ran out of time again.

    Next few weeks are all over the place. I'm only in twice next week, three times the week after and then on holidays. May try max out next week because why not; short term progress will hardly be affected.

    I also need to get better at time management. Sometimes I run out of time due to external factors beyond my control but I also have gotten bad at taking excessive rest times. Need to sort that out.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Odd week so not following any specific plan. Just wanted to see where my squat was. And if I hadn't realised my bench was so technically unsound, I'd have done the same. Instead, trying a few things differently.

    Squat: 1x1 @ 160kg and 1x8 @ 130kg. The 160kg felt and looked perfectly executed. I'd rate it 9.5 and if I asked for a spotter, I'd have tried for a 2nd as it would be a rep PB and first ever 2x BW squat for reps. 130 was tiring and although I had more reps in me and would have liked to beat my old rep PB from JuggAI days (125x10 HB), doing sets of 10 on compounds is stupid and I never want to do them again.

    Bench: 2x5 @ 85kg. Widened feet and trying to remember squeezing buttcheeks throughout the lift. Touching the bar lower on the chest and trying to press lower too. Needs more practice.

    Finished off with some light DB rows, wide grip cable rows and neutral pullups.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Deadlift: 2x1 @ 200kg. I felt last week that 200 was in the bag but I held off so had to try this week. And yes, it was there. Probably a 9.5. Did it a second time because I wanted to see if it would be any easier but it was a 10. Delighted. Finally got it after first trying *checks notes* in 2017. Jaysus.

    Bench: 2x2 @ 95kg. Again, trying new cues and chest touch position. It goes well until I start to struggle and revert to bad ways. Just have to cop on.

    Supersetted light DB rows and DB skullcrushers followed by superset of wide grip chest supported rows and lateral raises.

  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane

    Hold up…that was your first time deadlifting 200?

    And you did it twice?!!!

    Nice work!

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    I'm incredibly embarrassed it took me this long but hey, better late than never.

  • Registered Users Posts: 24,584 ✭✭✭✭Alf Veedersane

    No idea why. Plenty of people training that may never hit it!

    And you did it twice so there were likely a few more kilos in the tank.

  • Registered Users Posts: 12,782 ✭✭✭✭Dtp1979

    well done on the 200!

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Last 4 day week for a good while. Toying with a new split that isn't just a U/L variation.

    Squat: 1x1 paused @ 145kg and 2x3 normal @ 140kg. The paused was a 10kg paused PB and was easier than expected but I wasn't convinced by depth. Still promising.

    Bench: 1x1 530 @ 95kg and 2x3 @ 90kg. Slowing things down to practice new technique cues.

    Hack squat: 2 sets with 40-60kg for 12-8. Just trying to find a difficult weight because it's been a few months since doing these.

    Pullups: 2 sets for 12 and 12 on neutral grip

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Deadlift: 1x1 paused @ 180kg and 2x3 normal @ 170kg. The 180 is a 10kg paused PR and there was room for a lot more. What the hell hahaha.

    OHP: 3x5 @ 50kg. I think this is a good weight for me. Can't remember what rep PR is but I know I've never OHPd more than 60kg.

    EZ JM press: 3x8 @ 33kg. I had been calling these skullcrushers but tbh, JM press is more accurate for the movement I'm doing. Triceps feel like they'll explode.

    Chest supported row: 40kg for 8, 8, 12. There was more there.

    Facepull: 2x15kg @ something kinda hard

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    SSB squat: 5x5 @ 110kg. Was going to try for 120 but I hadn't done SSB in too long and 110 was heavy enough for 5s. Once I got in the groove, they got easier.

    Spoto press: 3x5 @ 80kg. Again, practising new cues and slowing everything down. Easy weight but still needing to keep knees out which is cramping my glutes.

    Wide pullups: 3x12. Grand.

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  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Heels up 1.5 goblet squat: 3x8 @ 40kg. Weight was ok and keeping in breath was the hardest thing.

    Banded 45 hyper: 3x15. Ugh, I hate these.

    Incline DB press: 3x8 @ 25kg. Could have gone heavier but again, being wary that my DB pressing could have the same problems as bar bench.

    One arm cable row: 3x8 @ nowhere near full stack. Seems to have gotten weaker.

    Canvas strap wide grip row: 1x15 but this movement felt kinda stupid. I think I'm better off doing something else, like facepulls or kelso shrugs.

    One arm tricep extension: 3x12. Interesting.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Squat: 1x1 paused @ 150kg and 2x3 normal @ 145kg. The paused was a 5kg PB and the 145s were the heaviest I've repped since 2019 (i did 145x5 in JuggAI).

    Bench: 2x1 @ 95kg and 2x3 @ 90kg. Things fell apart on the 2nd 95kg rep. Still need practice.

    Pullups: 2x10. Went slightly easy because I was getting tired and wanted to save energy for...

    Hack squat: 2x8 with 60kg. Had a bit of room but rushed it due to wanting to get home while it's still bright and cut the grass. Priorities!

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Pause deadlift: 1x1 @ 185kg, 1x1 @ 190kg and 2x3 @ 152.5kg. No real plan today other than seeing if I could get another PB and yes I did - twice. And there was room for more! I reckon I could have paused 200kg if I tried.

    Bench: 3x1 @ 100kg. Felt and looked good. Hard as hell but I'll take it.

    One arm cable rows: 3x10 @ something hard.

    One arm tricep pushdown: 2x12 @ something hard.

    I'm feeling really strong this week. Almost a shame I'm going on holidays next week and might lose loads of momentum.

    Spotting and loading at a comp in my gym so the urge to compete again is going to be overwhelming

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Spotted and loaded yesterday. Nobody died, which is good. Fairly exhausted this morning though.

    Paused squat: 3x2 @ 135kg. Form was off and I couldn't figure out why.

    Bench: 3x3 @ 90kg. Just practicing form. 1 dodgy rep where I practically touched my belly button but good otherwise.

    Pullups: 1xAMRAP (15). Just a quick set.

    Holidays in a few days so just greasing the groove.

  • Registered Users Posts: 17,536 ✭✭✭✭Mr. CooL ICE

    Conv deadlift: 1x185kg and failed 200kg. First time doing conventional in 6 months so was only chancing my arm. In holiday mode so don't really care too much. Also did 1x5 RDLs to finish.

    Barbell row: 2x8 @ 80kg. Meh.

    Hack squat: 3x8 @ 60kg. Isn't getting any easier.

    Incline DB press: 3x8 @ 25kg. Easy but was rushing them.

    DB skullcrushers/hammer curls: 2x12 with 10/12.5kg. Bit too easy.

    Lateral raises 1x10kg. Something quick.

    All done for 1.5 weeks.

  • Registered Users Posts: 12,782 ✭✭✭✭Dtp1979

    enjoy the break