Sets of faahve

Mr. CooL ICE

Deadlift: 1x1 @ 180kg and 3x3 @ 162.5kg. Top single was to be a 7 and I think I nailed it.

CG bench: 4x6 @ 77.5kg. Grand.

Leg press: 1x5 @ 235kg and 1x8 @ 215kg. Overshot with that 235.

Incline DB bench: 2x8 @ 25kg

Tricep pushdown: 2x12 @ 65kg

One-arm DB row: 2x10 @ 65kg

Mr. CooL ICE

Pause squat: 4x4 @ 105kg. Too easy. Didn't bother with a belt.

Larsen press: 3x5 @ 77.5kg. Harder than expected.

Dumbbell RDL: 3x8 @ 50kgs. These were awkward. Picking them up was the hardest thing; the actual movement was fine.

Neutral grip chest press: 2x10 @ 100kg. Grand.

DB skullcrushers: 2x8 @ 12.5 and 1x8 @ 10kg. Grand.

Mr. CooL ICE

Squat: 1x3 @ 151.5kg and 3x3 @ 135kg. Something wasn't clicking with form and top set felt bad, but clicked for backoffs.

Comp bench: 1x2 @ 102.5kg and 3x3 @ 87.5kg. Overshot top set slightly.

RDL: 3x6 @ 140kg. Grand.

Hamstring curls: 3x10 with 40-35kg. Grand.

NG lat pulldown: 3x12 @ 53kg. Grand.

Mr. CooL ICE

Deadlift: 1x1 @ 187.5kg and 3x3 @ 167.5kg. Top single was to be a 7 and I wasn't as patient off the ground as I could have been and dipped forward slightly.

CG bench: 4x6 @ 77.5kg. Easy

Leg press: 2x8 @ 205kg. New power unlocked: leg press fart.

Incline DB bench: 3x8 @ 25kg

Tricep pushdown: 2x12 @ 65kg and 1x12 @ 59kg

One-arm DB row: 2x10 @ 65kg and 1x10 @ 59kg

Rushed through accessories so didn't go as heavy as I could have.

Mr. CooL ICE

Pause squat: 4x4 @ 115kg. Easy. Managed to identify and address form issue I had from Monday.

Larsen press: 3x5 @ 80kg. Felt heavy in my hands but moved well.

Neutral grip chest press: 2x10 @ 95kg. Grand. Went down in weight because I had to do these after the larsens so I was still tired.

Dumbbell RDL: 3x8 @ 45kgs. Went down in weight and was far easier to control.

DB skullcrushers: 3x8 @ 12.5. Grand.

Mr. CooL ICE

Squat: 1x3 @ 155kg and 3x3 @ 140kg. Form felt better but just felt weak.

Comp bench: 1x2 @ 97.5kg and 3x3 @ 82.5kg. This was down from last week but closer to RPE target.

RDL: 3x6 @ 140kg. Grand.

NG lat pulldown: 3x12 @ 59-65-59kg. Grand.

Ran out of time for hamstring curls.

Mr. CooL ICE

Deadlift: 1x1 @ 190kg and 3x3 @ 170kg. Nailed top single.

CG bench: 4x5 @ 80kg. Easy

Leg press: 2x8 @ 210kg. Hard.

Incline DB bench: 3x8 @ 27.5kg. Grand.

Tricep pushdown: 2x12 @ 65kg and 1x12 @ 59kg.

One-arm DB row: 2x10 @ 65kg.

Mr. CooL ICE

Pause squat: 4x4 @ 120kg. Not as easy as last week but still felt and looked perfect.

Larsen press: 3x5 @ 82.5kg. Grand.

Dumbbell RDL: 3x8 @ 47.5kgs. Managed to complete without using straps.

Neutral grip chest press: 1x10 @ 95kg and 1x10 @ 100kg. Grand.

DB skullcrushers: 3x8 @ 12.5. Grand.

Mr. CooL ICE

Coach swapped around my Mondays and Fridays because my squat form being dodgy on Mondays could be due to my head not being in it after busy weekends. Giving this layout a try but closer to comp, I will need to have main lift days on Friday anyway.

Gym's power was gone this morning so it had to be a quick lunchtime session.

Pause squat: 4x4 @ 122.5kg. Grand.

Larsen press: 4x4 @ 85kg. Grand.

Dumbbell RDL: 3x8 @ 47.5kgs. A bit better than Friday's.

Neutral grip chest press: 2x10 @ 100kg. Grand.

Ran out of time for DB skullcrushers.

Mr. CooL ICE

Deadlift: 1x1 @ 200kg and 3x3 @ 170kg. Target RPE was 8 and I'm 50/50 about whether I nailed it or not.

CG bench: 4x5 @ 82.5kg. Grand.

Leg press: 2x8 @ 200kg. Rushed through these but surprisingly easy.

Incline DB bench: 3x8 @ 27.5kg. Grand.

One-arm DB row/tricep pushdown: 2x10/12 @ 65/59kg. Ran out of time so rushed these.

Mr. CooL ICE

Squat: 1x3 @ 155kg and 3x3 @ 140kg. Same weight as last Monday week but moved better.

Comp bench: 1x2 @ 100kg and 3x3 @ 85kg. Grand.

RDL: 3x6 @ 145kg. Grand.

NG lat pulldown/hamstring curls 3x12/10 @ 59/40kg. Grand.

Alf Veedersane

when are you back on the platform?

Mr. CooL ICE

https://www.boards.ie/discussion/comment/123120922#Comment_123120922

April!

Back as an 83kg. No more being fat.

Mr. CooL ICE

Pause squat: 4x4 @ 127.5kg. Getting hard now.

Larsen press: 4x4 @ 87.5kg. Grand.

Dumbbell RDL: 3x8 @ 50kgs. No straps, so yay.

Neutral grip chest press: 2x10 @ 100kg. Grand.

DB skullcrushers. 3x8 @ 12.5kg. Grand.

Mr. CooL ICE

Deadlift: 1x1 @ 202.5kg and 3x3 @ 162.5kg. Hips went back a little but it moved faster than any 200+ before.

CG bench: 4x4 @ 85kg. Grand.

Leg press: 2x8 @ 210kg. Grand.

Incline DB bench: 3x8 @ 27.5kg. Grand.

One-arm DB row/tricep pushdown: 3x10/12 @ 65-59-59kg.

Mr. CooL ICE

Squat: 1x2 @ 165kg and 4x2 @ 140kg. Squats not feeling 100% in the bracing department but happy i could push through this @ 8.

Comp bench: 1x1 @ 105kg and 3x3 @ 90kg. Grand.

RDL: 3x6 @ 145kg. Grand.

NG lat pulldown 3x12 @ 65kg. Grand.

Hamstring curls 1x10 @ 45kg. Ran out of time.

Mr. CooL ICE

Pause squat: 4x4 @ 130kg. Bracing felt great after making one slight adjustment; I grip the bar far more lightly and it allows me to dig my shoulders down more.

Larsen press: 4x3 @ 90kg. Grand.

Dumbbell RDL: 3x8 @ 50kgs. Easy. Will have to go digging for heavier DBs

Neutral grip chest press: 2x10 @ 105kg. Grand.

DB skullcrushers. 2x8 @ 12.5kg. Grand.

Mr. CooL ICE

Deadlift: 1x1 @ 210kg and 3x3 @ 167.5kg. New PR and it moved as smoothly as last week's 202.5 and was probably an undershoot (supposed to be a 9).

CG bench: 3x4 @ 87.5kg. Grand.

Leg press: 2x8 @ 220kg. Grand.

Incline DB bench: 2x8 @ 30kg and 1x8 @ 27.5kg. Grand.

One-arm DB row/tricep pushdown: wx10/12 @ 65/59kg.

Mr. CooL ICE

Squat: 1x1 @ 170kg and 4x2 @ 135kg. The 170 was meant to be a double @ 9 but it felt horrendous and I called it. Just feeling weak.

Comp bench: 1x1 @ 107.5kg and 3x3 @ 87.5kg. Single was to be a 9 and was closer to a 10

RDL: skipped.

NG lat pulldown 3x12 @ 65kg. Grand.

Hamstring curls: skipped.

Might be coming down with a cold. Deload/pivot next week is coming at a good time.

Mr. CooL ICE

Deload week

Pause squat: 4x4 @ 90kg.

Larsen press: 4x3 @ 70kg.

Dumbbell RDL: 2x8 @ 40kgs.

Neutral grip chest press: 2x10 @ 70kg.

DB skullcrushers. 2x8 @ 10kg.

Flew through everything because everything was 50-60% or 5 RIR. In and out in less than an hour.

Mr. CooL ICE

Deload continues (from yesterday)

Paused deadlift: 1x1 @ 185 and 3x3 @ 150kg

Larsen press: 3x4 @ 70kg

Incline DB press: 2x8 @ 20kg

Tricep pushdown: 2x12 @ 47kg

Goblet squat: 2x8 @ 45kg (leg press busy).

Mr. CooL ICE

Last day of deload

SSB squat: 1x3 @ 135kg and 3x3 @ 107.5kg

3ct paused bench 1x1 @ 97.5kg and 3x3 @ 80kg

RDL: 2x6 @ 100kg

Hamstring curls: 2x10 @ 30kg

NG lat pulldown: 2x12 @ 47kg

Mr. CooL ICE

Squat: triples @ 135kg,140kg, 145kg. Ascending sets at RPE 5, 6 and 7. Hard to target those RPEs, so just did my best

3ct pause bench: 1x2 @ 90kg and 4x2 @ 80kg

RDL: 2x6 @ 130kg

Tricep pushdown: 2x12 @ 65kg

One-arm cable row: 2x10 @ 65kg

Comp prep kicking in

Mr. CooL ICE

Deadlift: 1x1 @ 190kg, 1.1@ 172.5kg and 2x2 @162.5kg. Weight is meh, but top single was to be a 6 and ended up being 2.5kg over my comp max, which puts things in perspective

CG bench: 3x6 @ 70kg

Incline DB press: 2x6 @ 30kg

DB skullcrusher: 2x12 @ 10kg

Mr. CooL ICE

Squat: 1x1 @ 155kg and 3x2 @ 140kg. Single at 6. Grand.

Comp bench: 1x1 @ 95kg and 4x2 @ 85kg. Also at 6. Probably undershot.

Larsen press: 2x5 @ 70kg

Hamstring curls: 2x12 @ 35kg

NG lat pulldown: 2x10 @ 65kg

Mr. CooL ICE

Squat: triples @ 140kg, 145kg and 152.5kg. Ascending RPEs

3ct paused bench: 1x2 @ 90kg and 4x2 @ 82.5kg. Undershot this one.

RDL: 2x6 @ 135kg

Tricep pushdown: 2x12 @ 65kg

One arm cable row: 2x10 @ 65kg

Mr. CooL ICE

Late to the gym and only had 50 minutes.

Deadlift: 1x1 @ 200kg, 1x1 @ 180kg and 2x2 @ 170kg. Happy that 200 is now a 7.

CG bench: 3x6 @ 75kg. Grand.

Incline DB press: 2x6 @ 30kg.

No time for skullcrushers.

Mr. CooL ICE

Squat: 1x1 @ 160kg and 3x2 @ 145kg. Single at 7. Came out of the hole fast before time slowed down and then locked out fast. Itvwas supposed to be a 7 but no idea what it actually was.

Comp bench: 1x1 @ 102.5kg and 4x2 @ 92.5kg. A solid 7.

Larsen press: 2x5 @ 72.5kg

Hamstring curls: 2x12 @ 40kg

NG lat pulldown: 2x10 @ 65kg

Mr. CooL ICE

Squat: triples @ 145kg, 150kg and 155kg. Ascending RPEs but felt awful.

3ct paused bench: 1x2 @ 95kg and 4x2 @ 85kg. Nailed RPE this time.

RDL: 2x6 @ 130kg

Tricep pushdown: 2x12 @ 65kg

One arm cable row: 2x10 @ 65kg

Mr. CooL ICE

Deadlift: 1x1 @ 207.5kg, 1x1 @ 187.5kg and 2x2 @ 177.5kg. Top single was to be an 8 and was tempted to go 210, but was reined in and glad I was.

CG bench: 3x6 @ 77.5kg. Grand.

Incline DB press: 1x6 @ 32.5kg and 1x6 @ 30kg.

DB skullcrushers: 2x10 @ 12.5kg