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Sets of faahve

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  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Same as that. I time rests these days so that I know I've taken long enough between sets.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    That's good to know. I sometimes wonder am i taking too long with 2-3 mins. Might up to 5 and see


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    That's good to know. I sometimes wonder am i taking too long with 2-3 mins. Might up to 5 and see

    Depends what I'm doing. The more I get into a strength block and then peaking for comp, the more conscious I am of making sure I'm rested. No need to be turning work sets onto metcons or carrying unnecessary fatigue through working sets


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 10. Recovery day

    Aalll the mobility. Hip flexor emphasis

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 1
    105kg x 5
    105kg x 5

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

    Reverse hyper:
    50kg x 6
    80kg x 10
    80kg x 10
    80kg x 10

    Previous logs showed me at 120kg. That was wrong. My gym arithmetic made me automatically add 20kg for the bar on top of the 4x25kg plates, which doesn't exist. So it was actually 100kg I did. Went down in weight this week as I want to practise controlling the weight instead of relying on swinging.

    Chinup:
    x 8
    x 8
    x 8

    Facepull
    35kg plate x 10
    35kg plate x 14

    Grand day


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 12. Heavy day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * sleeves *
    100kg x 5
    * belt *
    120kg x 3
    140kg x 1
    147.5kg x 4

    Erm... a 4RM. All 4 reps felt like dogsh1t. After 4th, my legs were jelly and I knew I wouldn't get a 5th. I've had a "shut up and lift" attitude that has helped a lot recently, but I just knew I'd have to dump the bar if I tried. Disappointed.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    45kg x 3
    50kg x 1
    55kg x 5

    New 5RM, +1.5kg. Made me feel better after the squats.

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 3
    * belt *
    130kg x 2
    150kg x 1
    170kg x 1
    190kg x 1

    I did a silly thing and decided to ignore the program here. Tried to make myself feel better by going for a new PR, and I got one. +15kg. But I video'd it and it looked crap. Back not straight and hips moving before the bar. This is the weight I should have gone for at the last meet but got greedy and jumped to 200kg. Yes, it is a PR, but I don't consider it progress.

    Feeling sorry for myself. But maybe I should shut teh fcuk up and get over myself cos I did get 3 PRs today.


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  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    We've all done it!

    Next week is a new week with new 5RMs


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    I'd like to think so, but I have to take into account that I made a lot of progress in a short space of time so it was all going to catch up with me at some point. I thought it would be further down the line, but hey ho.

    I'm thinking of a TM deload. Basically, it's 90% of what all lifts would be but at a reduced volume (5x3 instead of 5x5). I'll do that for squats and deads for one week and then go back to where I was. It's light enough that I should get rid of accumulated fatigue but heavy enough that I don't 'forget' how heavy the bar is.


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    I'd like to think so, but I have to take into account that I made a lot of progress in a short space of time so it was all going to catch up with me at some point. I thought it would be further down the line, but hey ho.

    I'm thinking of a TM deload. Basically, it's 90% of what all lifts would be but at a reduced volume (5x3 instead of 5x5). I'll do that for squats and deads for one week and then go back to where I was. It's light enough that I should get rid of accumulated fatigue but heavy enough that I don't 'forget' how heavy the bar is.

    Yeah, you've had a regular PR every week so looks like a good plan to dial back and she'd fatigue.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 15. Volume (deload) day

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 3
    115kg x 3
    115kg x 3
    115kg x 3
    115kg x 3
    115kg x 3

    These felt heavier than they should have. Perhaps this deload came at the right time.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 3
    77.5kg x 5
    77.5kg x 5
    77.5kg x 5
    77.5kg x 5
    77.5kg x 5

    Not deloading the bench because progress there seems fine. The first set felt awful. Realised I was losing tension somewhere in the lift, resulting in my shoulder being forward at lockout. Rest of sets felt better once I fixed that but the last rep on each was hard. Tired and sweaty after these.

    Power clean:
    20kg x 10 (hang clean)
    30kg x 5 (hang clean)
    40kg x 3 (hang clean)
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3

    The real success story of the day. My power cleans are crap recently and I'd mainly put that down to me skipping them regularly as I usually run out of time. I spent extra time in warmups practising the triple extension and it really paid off.

    Not all reps were good. I'm still inconsistent and sometimes forget the shrug part, resulting in me needing to semi-curl the bar into the catch position. But once I nail the controlled pull followed by explosive extension and catching the bar right, my head goes "fcuk yeeeaaahhh".

    Grand day. Except for the rain. But I'm inside so whatever.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 17. Recovery day

    Had an unusual amount of hamstring doms this morning, which was weird considering the reduced weight and volume of Monday's squats. Maybe it was the awesome power cleans. Who knows. Anyway, lots of mobility to start

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

    Non event really. Easy weight.

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

    Hamstring curl:
    41kg plate x 10
    41kg plate x 10
    41kg plate x 10

    People were using battle ropes beside the reverse hyper machine and I didn't want to be beside scary noises, so did this instead. Despite being an easy weight, still felt a nice hamstring burn as was doing a 2s eccentric

    Pullup:
    x 10
    x 10
    x 10

    Rear delt dumbbell flyes:
    5kg x 8
    7.5kg x 10
    7.5kg x 10
    7.5kg x 10

    In and out of the gym in less than an hour. Unusual.


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  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 19. Heavy (deload) day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 3
    * belt *
    120kg x 1
    130kg x 3

    Bit slow and grindy for my liking, considering it's lighter than it's supposed to be. I may have been a bit complacent of form. Silly.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 3
    80kg x 1
    87.5kg x 5

    New 5RM, +2.5kg. Last two reps were deathly slow. I think I may have gripped the bar wrong (more on thumb pad than across the hand) and only realised it during the 2nd rep. Still managed to get the work done.

    Deadlift:
    40kg x 5
    40kg x 7 (RDL)
    70kg x 5
    90kg x 5
    110kg x 3
    * belt *
    130kg x 1
    140kg x 3

    Form felt better than usual, but I didn't record so not sure how it looks. Had tension in the hamstrings more than usual so there's that.

    Grand day.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 22. Volume day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 3
    115kg x 5
    115kg x 5
    115kg x 5
    115kg x 5
    115kg x 5

    Back to 5x5/1x5, but slowly getting back to where I was. Despite the weight, it still felt really heavy. Sweat pouring out of me.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 3
    45kg x 1
    48.5kg x 5
    48.5kg x 5
    48.5kg x 5
    48.5kg x 5
    48.5kg x 5

    Felt crap. Last reps of most top sets were slow grinds.

    Power clean:
    20kg x 6 (hang clean)
    30kg x 5 (hang clean)
    40kg x 3
    45kg x 3
    45kg x 3
    45kg x 3
    45kg x 3
    45kg x 3

    Amazing what not skipping these for a few weeks can do to improve form. First 3 top sets were pretty solid, but last 2 were godawful. Couldn't catch it properly. Would either have to semi-curl it at the top or ended up hitting the bar off my neck. I guess I was tired.

    Tough day. Need fooooood.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 24. Recovery day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    100kg x 5

    Bench:
    20kg x 10
    40kg x 5
    55kg x 5
    65kg x 5
    65kg x 5
    65kg x 5

    Reverse hyper:
    50kg x 8
    80kg x 10
    80kg x 10
    80kg x 10

    Pullup:
    x 10
    x 10
    x 10

    Facepull:
    35kg plate x 12
    35kg plate x 12
    35kg plate x 12

    Work is hellishly stressful at the moment and my eating yesterday amounted to very little followed by a rubbish Chinese takeaway in the evening. That was followed by a broken sleep by waking at 3am and dozing until 5am. Good thing today was an easy day.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 26. Heavy day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * sleeves *
    100kg x 5
    * belt *
    120kg x 2
    135kg x 5

    Was grand. Top set was a little grindy.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    45kg x 3
    50kg x 1
    56kg x 5

    New 5RM, +1kg.

    Deadlift:
    40kg x 5
    70kg x 5
    90kg x 5
    110kg x 3
    130kg x 1
    145kg x 5

    Felt crap for the last 2 reps. The heat in the gym was suffocating despite the wide open front and back doors.

    Grand day but dear god, the heat!


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 29. Volume day

    Saturday I had both a wedding and doms. Doms was about 10% the previous day's session and 90% the gardening work I did afterwards. Did some foam rolling of the back to be safe

    Squat:
    20kg x 6
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 3
    * belt *
    110kg x 1
    120kg x 5
    120kg x 5
    120kg x 5
    120kg x 5
    120kg x 5

    First 3 sets just felt awful. Realised I was leaning forward a bit much, so stayed a tiny bit more upright and everything felt smoother and lighter.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 3
    75kg x 1
    80kg x 5
    80kg x 5
    80kg x 5
    80kg x 5
    80kg x 5

    These were a struggle as usual. But looking back, I can see the progress. At my last meet, 77.5kg was the heaviest I had ever done for more than a single and now here I am, doing 80kg for 5x5. Touch and go 80kg vs 77.5kg paused, but still happy.

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

    These felt like dogsh1t today. I stopped because I was getting a pain in my right elbow for some odd reason. Did some extra light hang cleans for sanity's sake. Think I need to spend more time doing more warmup sets as that's what helped improve these before.

    All things considered, grand day.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    May 31. Recovery day

    Squat:
    20kg x 10
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    100kg x 5

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

    Hamstring curl (30x0):
    41kg plate x 12
    41kg plate x 12
    41kg plate x 12

    Pullup:
    x 10
    x 10
    x 12

    Think this is a rep max. Program is just 3x AMRAP sets but I always capped at 10 to ensure I get the reps in later.

    Facepull:
    35kg plate x 12
    35kg plate x 12
    35kg plate x 12

    Grand day


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    June 2. Heavy day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * sleeves *
    100kg x 5
    * belt *
    115kg x 3
    130kg x 1
    140kg x 5

    Felt heavy and grindy, but didn't feel like being missed either. Went a little forward on 2nd or 4rd rep, but form was good otherwise.

    Bench:
    20kg x 5
    40kg x 4
    60kg x 5
    70kg x 3
    80kg x 1
    90kg x 4+F

    Was about to match my paused PB with a touch and go 5RM but failed on the last rep. Strength just wasn't there. Guess it's a 4RM now.

    Deadlift:
    50kg x 5
    70kg x 5
    90kg x 3
    110kg x 3
    * belt *
    130kg x 2
    150kg x 5

    Form felt grand for 3 reps, then started to fall apart as I got tired.

    Annoyed I failed the bench. Won't dial back as every 2nd week is like a mini deload for bench, so will go at it again in 2 weeks. I'll get that fcuker.


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Unless I'm wrong, a 4RM with 90 still puts you on the way to a big new 1RM down the line.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    Yes it does. I could have probably gone for 100 touch and go today, but ultimately, 100 paused is the next big goal. I'll see how much progress I can get with this program before switching things up and putting emphasis on paused benching again. If I reckon I could go for 105/110 touch and go, then 100 paused should be possible.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    June 5. Volume day

    Climbed Galtymore on Saturday so reckoned I might drop the volume a bit for today's session. To go along with tired legs, I had both a hangover and blocked sinuses all day Sunday. Could be hayfever or a cold, not sure yet.

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 3
    * bely *
    110kg x 1
    122.5kg x 3
    122.5kg x 3
    122.5kg x 3
    122.5kg x 3
    122.5kg x 3

    Yeah, this weight felt awful. Grindy as fcuk. Dropping volume was a good idea.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 3
    45kg x 1
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    These felt remarkably ok. I'm happy as this suggests maybe my legs were tired from hiking only. And maybe my sinuses are hayfever and not a cold. If it was a cold, surely I'd feel weak here too. Sweet

    Had to skip power cleans because the girlfriend needed a lift to work. And besides, my energy levels were poor. Probably better off.


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    I highly recommend Cetrine tablets


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    I highly recommend Cetrine tablets

    Seconded.


  • Registered Users Posts: 12,676 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    I highly recommend Cetrine tablets

    I thought these cetrine tablets were some magical energy boosting supplement until I looked them up


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    I thought these cetrine tablets were some magical energy boosting supplement until I looked them up

    Hi Brendan!


  • Registered Users Posts: 12,676 ✭✭✭✭Dtp1979


    Hi Brendan!

    Wha?


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Wha?

    Brendan O'Sullivan.

    It was a topical gag.

    I should be on something like Have I Got News For You....if it's still running


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Dtp1979 wrote: »
    Wha?

    Let's smile and nod ...


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Philistines.


  • Registered Users Posts: 17,444 ✭✭✭✭Mr. CooL ICE


    June 7. Recovery day

    All the mobility. Upper quads were sore from hiking doms. Dunno the name, but top of foot on bench and knee on ground, pushing ass back into the heel seemed to work wonders.

    Squat:
    20kg x 8
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    100kg x 5

    Bench:
    20kg x 10
    40kg x 5
    55kg x 5
    65kg x 5
    65kg x 5
    65kg x 5

    These felt horrifically heavy. Like, 65kg is supposed to be a piece of piss. I may have fatigued myself on Friday. Or be sick. I dunno.

    GHR:
    x 5
    x 8
    x 10

    Texas Method calls for these, but anything hitting the same area is also acceptable. I hate GHRs as I can never do them right. Always end up cramping no matter what I do. But I did loads of reading and figured out what I was doing wrong. Basically, I had the motion and foot placement right, but had been placing the knee pad too close to my feet. Adjusted this and was able to bang out reps with no cramping. Nice pump too.

    Pullup:
    x 10
    x 10
    x 10

    Need foooood


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  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Dunno the name, but top of foot on bench and knee on ground, pushing ass back into the heel seemed to work wonders

    Couch stretch.

    I always find it great but don't do it enough. Reminder set!


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