Sets of faahve

Mr. CooL ICE

Squat: 1x1 @ 172.5kg and 2x3 @ 137.5kg. New PR and it was a 9. Sunk it too. Knee sleeves definitely making squats easier. Very happy.

Bench: 1x1 @ 110kg, 1x1 @ 100kg and 2x3 @ 90kg. Top single more like 9.5

Leg press: AMRAP @ 220kg for 11. I'll take it.

Chest press: AMRAP @ 100kg for 10. Grand.

Chest supported row/lateral raise: 45kg/12.5kgs for 10/8, 9/7. Grand.

Mr. CooL ICE

Squat: 1x1 @ 160kg and 2x3 @ 127.5kg. Just wasn't feeling it this morning. Friday's PB had set my expectations high but I can safely say there wasn't another rep at this weight so at least I didn't undershoot. In hindsight, I think I was placing the weight of my foot a bit far back, which could explain the lack of power.

Bench: 1x1 @ 107.5kg, 1x1 @ 97.5kg and 2x3 @ 90kg. Bench also felt sluggish but I tried pushing through but overshot top single.

Leg press: AMRAP @ 230kg for 7. Grand.

Chest press: AMRAP @ 100kg for 8. Grand.

Chest supported row/lateral raise: 47.5kg/12.5kgs for 11/9. Ran out of time to do any more

Mr. CooL ICE

Deadlift: 1x1 @ 207.5kg and 2x3 @ 165kg. 2.5kg PB and an overshoot at 10. It moved pretty slowly and form gave out a little. I didn't push my hips far enough forward when wedging and they shot back and up an inch before the bar left the ground. Have something to work on.

Bench: 1x1 @ 107.5kg, 1x1 @ 97.5kg and 2x3 @ 90kg. Top single flew up so possible undershoot.

Skipped chest press and banded 45 raises due to time.

Lateral raise: 1x10 @ 12.5kgs.

One arm DB row: 1x10 @ 40kg.

Mr. CooL ICE

Squat: 1x1 @ 167.5kg and 2x3 @ 135kg. It was possibly a 9.5. Squats weren't clicking this morning so glad I got to at least a half decent number.

Bench: 1x1 @ 110kg, 1x1 @ 100kg and 2x3 @ 90kg. Like this time last week, top single more like 9.5.

Leg press: AMRAP @ 230kg for 9.

Chest press: AMRAP @ 100kg for

Chest supported row/lateral raise: 45kg/12.5kgs for 13/10.

I haven't been timing rest periods for the last few sessions and I've been running out of time pretty easily. Need to get back to that.

Mr. CooL ICE

Day off work so could afford to take my time today.

Squat: 1x1 @ 175kg and 2x3 @ 140kg. 2.5kg PB and with room. Originally went for 170 but it moved far too easily so I had to try with more. May actually be getting the hang of RPE.

Bench: 1x1 @ 110kg, 1x1 @ 100kg and 2x3 @ 90kg. Was going to try for 112.5 but 110 was far too hard.

Leg press: AMRAP @ 230kg for 7. Not moving from this number.

Chest press: AMRAP @ 100kg for 10. I'll take it.

One arm DB row/lateral raise: 2x8 @ 40kg/12.5kgs.

Mr. CooL ICE

Another day off = taking my time.

Deadlift: 1x1 @ 200kg and 2x3 @ 160kg. Didn't record top set as I was using it as a gauge for what the next set weight would be but it moved slowly enough that I called it a 9. Form felt off; bracing was ok but I just couldn't find my centre of gravity and never felt balanced. Weird.

Bench: 1x1 @ 105kg, 1x1 @ 95kg and 2x3 @ 90kg. Recorded the 105 and noticed my elbows flaring coming right off the chest. Something to work on.

Skipped chest press and banded 45 raises due to time.

Banded 45 raises: 20 with 1 red band. Declined to use two reds as I wasn't sure I was extending fully but on the flip side, 1 red wasn't enough and I only stopped at 20 because of the motion getting to me.

Chest press: 100kg x 8. Adjusted seating because I've noticed my shoulders and elbows getting achey after this and now I'm probably capable of less reps. Safety first.

Lateral raise/one arm DB row: 12.5/50kg for 8/9, 7/9. Laterals sucked but rows were surprisingly ok.

Mr. CooL ICE

Had a corporate team building day yesterday and my Garmin said I did the equivalent of 41 flights of stairs. Legs were a little tired.

Squat: 1x1 @ 165kg and 2x3 @ 132.5kg. Bracing wasn't clicking this morning so I'm lucky to hit the top number I did under the circumstances.

Bench: 1x1 @ 105kg, 1x1 @ 95kg and 2x3 @ 90kg. Just felt weak.

Skipped leg press and chest press due to time.

One arm DB row/lateral raise: 40kg/10kgs for 10/10.

Not a great day. But to put things in perspective, squatting double bodyweight was once an achievement and I'm doing it at least twice a week recently, so can't complain overall.

Not doing any training on the bank holiday.

Mr. CooL ICE

Testing maxes today. Wary that I've had a busy few days involving travel and painting the house, so I'm not rested and nutrition has been all over the place.

Squat: up to 165kg. Disappointed. Again, bracing simply wasn't clicking and despite taking my time with warmups, I couldn't figure out where it was going wrong. Stopped there as although I still haven't failed a squat in 7+ years, I didn't want to blow my load for deadlifts.

Bench: up to 110kg. Only mildly disappointed here because at least I reached my max.

Deadlift: up to 190kg. It felt incredibly heavy and I thought it was pointless to go any further because no way was anything beyond 200kg leaving the floor. Take the L and move on.

I've been doing pretty low volume for quite a while so need to get back to more reps, starting next week.

Mr. CooL ICE

Random day of various lifts I haven't done in a while and keeping it somewhat light. Deload, pivot, greasing the groove or whatever.

Beltless SSB: 3x8 @ 120kg. Grand, aside from very last rep which was horrendously bad.

Flat DB bench: 3x8 @ 30kgs. Grand.

Single leg extension: 30kg w 30s rest between legs for 10/10, 10/10, 10/9. Started fine but hard at the end.

Hamstring curls: 30kg 2x12. Grand.

One hand cable row: 3x8 @ 53kg. Too easy.

DB skullcrushers: 3x8 @ 12.5kgs. Grand.

Hammer curls: 2x15 @ 10kgs. Grand.

Enjoyable morning.

Mr. CooL ICE

Squat: 1x8 @ 140kg and 2x8 @ 130kg w 4 mins rest. Big volume PB and form perfect. Bracing clicked.

TNG bench: 1x8 @ 90kg and 2x8 @ 82.5kg w 3 mins rest. I'm an idiot. Meant to do flat DB bench but wrote it down wrong.

Leg extension: 70kg for 13, 13, 11. Haaard.

One arm DB row/lateral raise: something light for one set each because I ran out of time and was drained.

Squats absolutely drained me and despite giving myself rest, I was noticeably weaker afterwards. Also kicking myself with bench because it caused me to run out of time for accessories

Mr. CooL ICE

Started the day badly by cramping my leg while standing on a packed train. Pain persisted throughout the day so was wary it could affect deadlifts.

Deadlift: 1x6 @ 167.5kg and 3x6 @ 155kg w 3 mins rest. Messed up top set because I used a cheap bar and no chalk so had to chalk up mid set, so it was more like a cluster set. Either way, form felt good but these were physically draining.

OHP: 50kg for 9, 6, 5 w 3 mins rest. That first set came outta nowhere.

Lat pulldown: 59kg for 3x10 w 2 mins rest. Was trying to get mid back with a squeeze but may have gone too heavy; was able to get the reps in but they weren't as strict as I had hoped.

DB skullcrushers/hammer curls: 12.5/12.5kg for 10/10, 10/10, 10/10 w 1 mins rest. Went too light.

Good day all round.

Mr. CooL ICE

Bench: 1x8 @ 87.5kg and 2x8 @ 82.5kg w 3 mins rest. Don't know what my 8 rep PB in bench is, but this could be a new one. Was tough.

SSB squat: 3x5 @ 130kg w 3 mins rest. I thought I'd be a bit stronger than last week with a belt, but apparently not.

One arm DB row: 3x8 @ 40kg w 2 mins rest. Grand.

Lateral raise: 3x10 @ 10kg. Tougher than expected.

Chest press: 2x10 @ 90kg. Had planned on doing dips but dip bar was taken.

Mr. CooL ICE

Squat: 1x6 @ 147.5kg and 2x6 @ 137.5kg w 4 mins rest. Form perfect two weeks in a row and another rep PB. Still wasn't easy though.

Flat DB bench: 32.5kgs for 9, 8, 7 w 3 mins rest. Hardest thing is the setup.

Leg extension: 75kg for 12, 12, 11 w 3 mins rest. Grand.

Chest supported row/ lateral raise: 40kg/10kgs for 12/12, 8/10, 7/9..

Good session.

Mr. CooL ICE

Deadlift: 1x4 @ 177.5kg and 3x4 @ 165kg w 3 mins rest. This was perfect. Every single rep moved brilliantly. Slack perfectly taken out of bar and hips moved at same speed off the floor for everything.

OHP: 55kg for 6, 5, 4 w 3 mins rest. Probably another rep PB of some sort.

Lat pulldown: 53kg for 12, 12, 12. Performed these the way I had intended last week but they were so easy that I doubt they did anything. Hmm.

DB skullcrushers/hammer curls: 15/15kg for 5/8, 5/8, 5/8 w 1 mins rest. Went too heavy. No goldilocks weight here.

Mr. CooL ICE

Donated blood yesterday afternoon and was advised to avoid heavy lifting for 24 hours. With that in mind, just trained this evening instead of morning, just in case.

Bench: 1x6 @ 92.5kg and 2x6 @ 87.5kg w 3 mins rest. Tough but easier than last week.

SSB squat: 3x5 @ 135kg w 3 mins rest. Form wasn't the best here. Have to tidy these up if I don't want to go down in weight.

Weighted dip: 20kg for 10, 8

One arm DB row/lateral raise: 10/40kg for 10/8, 10/8. Just lost energy at this point so bailed a few minutes early.

Mr. CooL ICE

Squat: 1x5 @ 152.5kg and 2x5 @ 140kg w 4 mins rest. Top set form felt off and video suggested depth was inconsistent (2/5 were high), so not sure if ut counts as a new 5RM. Fixed it for backoffs.

Flat DB bench: 35kgs for 6, 7, 6 w 2 mins rest. Left side seemed stronger but aside from that, these were as hard as expected.

Leg extension: 80kg for 12, 11, 10 w 2 mins rest. Hard.

Lateral raise/ chest supported row: 10/45gs for 12/12, 12,9. Ran out of time.

Overall, an ok session.

Mr. CooL ICE

Deadlift: 1x3 @ 185kg and 3x3 @ 170kg w 3 mins rest. Top set felt far harder than it looked. However, form wise, something felt off and the bar felt like it was drifting to the side. Realised before last set that I was gripping bar too tightly on left (overhand) side. Gripped more towards fingertips and it felt better.

OHP: 55kg for 5, 3, 4. Harder than last week.

Lat pulldown: 59kg for 12, 12, 12. These were definitely harder than last week.

DB skullcrushers/hammer curls: 12.5/12.5kg for 10/12, 10/12. Ran out of time.

Mr. CooL ICE

Bench: 1x5 @ 95kg and 2x5 @ 90kg w 3 mins rest. I tweaked setup slightly (feet wider) and reverted to an old cue I had stopped using (stretching the bar) and things felt more solid.

SSB squat: 2x5 and 1x2 @ 130kg w 3 mins rest. These felt crap from last warmup onwards. Just gave up on last set after having to grind through rep 2. Weird.

Weighted dip: 20kg for 10, 10, 10. Delighted with this as big increase on reps from last week.

One arm DB row/lateral raise: 42.5/12.5kg for 8/8. Ran out of time and effort.

Poor morning.

Mr. CooL ICE

Squat: 1x3 @ 162.5kg and 1x3 @ 145kg. Triple PB and first time repping 2x BW. Lovely milestone. Delighted.

Flat DB bench: 35kgs for 9, 8, 6 w 3 mins rest. Better than last week..

Lateral raise/ chest supported row: 10/50kgs for 12/9, 12/8, 12/7 w 90s rest. I'll take it.

Hack squat: 45kg for 10. Leg extension busy so quick set of this.

Mr. CooL ICE

Stuck for time so gotta get in, do some work and get out.

Deadlift: 3x1 @ 192.5kg w 2 mins rest. Just a few singles. All felt heavy but always moved well.

OHP: 60kg for 3, 2. First time repping this weight.

Lat pulldown: a short set with 65kg and dropped down to 59kg because it wasn't wrecking form.

DB skullcrushers/hammer curls: 12.5/12.5kg for 10/10, 10/10. Grand.

Mr. CooL ICE

Bench: 1x3 @ 102.5kg and 2x3 @ 95kg w 3 mins rest. Think this is a new 3 rep PB (I've done this with spotos).

SSB squat: 3x5 @ 130kg w 3 mins rest. Definitely better than last week. A few reps in set 2 were wobbly but I fixed for 3rd.

Weighted dip: 20kg for 12, 10, 7 w 2 mins rest. Happy with these despite less overall reps than last week.

One arm DB row/lateral raise: 3x8/10 with 40/10kg w 1 mins rest between exercise. 40kg felt awful today.

Mr. CooL ICE

Meant to post yesterday.

Squat: 1x8 @ 145kg and 1x8 @ 132.5kg. New 8 rep max but form was dodgy. Something that clicked during warmups didn't click during top set. Depth was only ok. Was meant to do 2x8 backoffs but the first didn't feel good, so I called it rather than repeating an error. Need to do better.

CG bench: 90kg for 6, 6, 5 w 3 mins rest. Movement a bit alien so not sure what to expect, weight wise.

Hamstring curls/chest supported row: 40/50kg for 12/8, 7/7. Ran out of time.

Mr. CooL ICE

Got to gym ridiculously late so just decided to skip deadlifts altogether.

High incline DB bench: 25kg for 4x8 w 2 mins rest. Too light. First time doing incline at this angle and I struggled between 27.5-30 at lower incline.

Leg extension/pullup: 40kg/BW for 12/10, 10/10, 10/8.

GHR: 2x5. Cramped my hamstrings big time warming up because I hadn't done this in many years and didn't have my feet flat against the pad.

Shame to skip a lift that has been going well recently but still got an ok amount done in 30ish minutes.

Mr. CooL ICE

Never posted on Friday...

Tempo bench 320: 1x5 @ 90kg and 2x5 @ 82.5kg w 3 mins rest. Going to do this for a few weeks because slowing things down can only help with form.

Larsen press: 70kg for 10, 10. Never did these before. Mad pump; no idea if actually useful yet.

Beltless paused squat: 3x3 @ 120kg. Harder than it should have been.

Hamstring curls/one-arm DB row: 40/40kg for 12/10, 10/10. Urgh.

Good day but feel wrecked after it.

Mr. CooL ICE

Spent the weekend at a Christmas experience with the kids which involved being outdoors a lot. Went to bed feeling nasally and not sure if I should go gym or not.

Squat: 2x3 @ 145kg. Had planned on hitting a new 5RM but gave up on that idea before I even showed up. Was going to go for 145x5 but I was definitely weaker. At least form felt solid.

CG bench: 80kg for 3x6. Accepting I'm not 100% and just getting something done.

One arm DB row: 3x8 @ 35kg. Just ticking the box.

Hamstring curl machine busy so I just left. Should conserve my energy so may have to skip Wednesday

Mr. CooL ICE

Took the rest of the week off to recover. Still not 100% but well on the path to recovery.

Squat: 3x5 @ 125kg. Based today's sets/reps based on what felt moderately challenging. Form good but weight not heavy enough to show breakdown.

CG bench: 80kg for 3x8. Grand.

Chest supported row: 45kg for 3x8. Lots of room in the tank.

Hamstring curl machine busy again, so skipped again. Was starting to get tired so won't lose sleep over it.

Took today easy.

Mr. CooL ICE

Never posted this on Wednesday...

Deadlift: 3x5 @ 160kg w 3 mins rest. Felt ridiculously weak, especially grip. First time deadlifting in 3 weeks so hardly surprising.

High incline DB bench: 25kg for 8, 30kg for 7, 5, 4. 27.5s were busy and I think the 30 was a bit much for me.

Leg extension: 80kg for 11, 11, 10. Hard.

Pullups: 10, 10, 10.

Mr. CooL ICE

Bench: 1x3 @ 100kg and 2x3 @ 95kg. My plans to do tempos went out the window with being sick so just decided to try regular comp bench. Was happy I could triple 100kg considering everything.

Beltless paused squat: 1x2 @ 135kg. Probably heaviest I've paused beltless but 2nd rep was a mess, so didn't go for a 3rd.

Hamstring curls/one-arm DB row: 40/37.5kg for 10/10, 10/10, 10/

Last session before I start again in the new year.

Mr. CooL ICE

First day back in 2 weeks so greasing the groove to weed out doms.

Squat: 2x3 @ 120kg. Grand. Better than I thought.

Bench: 3x5 @ 85kg. Ok, but more of a struggle than expected.

Finished off with light leg extensions, DB rows, hamstring curls and BW pullups.

Mr. CooL ICE

Squat: 1x3 @ 147.5kg and 3x3 @ 132.5kg. Stronger than I expected today. Form felt ok.

Comp bench: 1x2 @ 100kg and 3x3 @ 85kg. Happy I can still move my big scary weight for reps.

RDL: 3x6 @ 130kg

Hamstring curls/NG lat pulldown: 3x10/12 with 40/59kg. Supersetted these for time.