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Sets of faahve

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  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    So you win.

    Precisely.

    I even tried to promote the meet to some mutual friends of ours as a battle of the ages with this:

    425765.jpg


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    August 23. Bench day

    Bench (paused):
    20kg x 5
    40kg x 5
    60kg x 5
    72.5kg x 3
    72.5kg x 2
    72.5kg x 2
    72.5kg x 2
    72.5kg x 2

    Accidental triple to start. Weight felt wayyy heavier than it should have been and wasn't explosive, as it should have been. Got faster and easier as the sets went on. Probably not enough warming up

    CG bench press:
    77.5kg x 5
    77.5kg x 5
    77.5kg x 5

    Met maximum prescribed reps/sets. Felt heavy though

    Spoto press:
    67.5kg x 6
    67.5kg x 6

    Grand. Little messier than usual

    Chinup:
    x 3
    5kg x 5
    5kg x 5
    5kg x 5

    Easier than expected. Had more in the tank

    Front plate raise/lateral dumbbell raise s/s:
    10kg/5kgs x 10
    10kg/5kgs x 10
    10kg/5kgs x 10
    10kg/5kgs x 10

    Oh dear god, the burn. Needed to take a few moments towards end of last set to compose myself

    Facepull
    29kg plate x 15
    29kg plate x 15
    29kg plate x 15

    Good day. Bench main sets felt iffy but overall felt strong.


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    August 25. Squat day

    Squat:
    20kg x 5
    40kg x 5
    * sleeves *
    60kg x 5
    80kg x 3
    * belt *
    100kg x 2
    120kg x 2
    135kg x 2
    140kg x 1
    145kg x 1
    122.5kg x 10 (AMRAP)

    Plan today was a double and two singles approaching my planned opener (155kg). 145kg felt awfully heavy which caught me off guard but the more I think about it, I hadn't squatted anything heavy in 3 weeks so I just wasn't used to it. Was half thinking of dropping my opener back to 150/145 at this stage.

    I'm crap at high rep squat sets so wasn't expecting my AMRAP set to go far beyond 5. 7 would have been good going. But 10? I really didn't expect that. This made me think 155 is still good for an opener.

    Hamstring curl:
    41kg plate x 12
    41kg plate x 12
    41kg plate x 12

    All the blood in my body was in my legs after this

    Bulgarian split squats:
    10kgs x 8
    10kgs x 8
    10kgs x 8

    Still learning how to do these and keep balance. Good proper burn in the quads today.

    Ab wheel roll:
    x 8
    x 8
    x 8

    Hips to the floor after every rep. Ooowwwwww.

    Great day. Can't feckin wait for the meet.


  • Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    FFS....that didn't look remotely like a struggle. It moved fine.

    I was expecting something a lot slower/grindier.

    Either way, just start with whatever. My opener the last time was same as my first comp but my third was 7.5kg heavier. Dropping your opener doesn't have to mean that your 2nd/3rd will automatically drop. It's just a warm up essentially.


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    Even if I drop my squat opener, I'd still be opening with comp PBs :)

    My only concern is that I *think* my depth these days is borderline. Trying to sink my hips lower kinda throws me out of position. The angle from that video doesn't show much.


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  • Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    The square isn't perfect along the top of the knee but the lines are thick and get in the way anyway. But it's a useful indicator as is. I used the bottom of the rack as a frame of reference.

    HEZoywv.png


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    ^^

    fbd.jpg


  • Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    Science and trigonometry.

    Coach's Eye is a deadly app for checking depth and the like....you can control the speed with the dial on the bottom.

    You have to pay to be able to draw straight lines so I just use the box...


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    Yeah, I've seen the paid version used before. Pretty nifty.

    One thing to take into account though is my knees would be sticking outward which would offset what's seen at that angle. So I reckon in that squat, I just about hit depth. Then again, those shorts are a little baggy so a singlet would make depth more apparent.

    Also love how that screenshot shows my face and how I'm clearly enjoying myself.


  • Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    Yeah, accounting for the knee angle, I still think it's deep enough.

    It looks like you're at a squat party that's tremendous fun.


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  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    August 28. Deload

    Squat:
    20kg x 3
    40kg x 3
    60kg x 6
    60kg x 6
    60kg x 6

    Bench:
    20kg x 3
    40kg x 6
    40kg x 6
    40kg x 6

    Deadlift:
    50kg x 3
    70kg x 3
    90kg x 1
    90kg x 1
    90kg x 1

    Light day to keep things moving.

    Squats was mostly about a new unracking cue I have which helps set my shoulders properly and places the bar in the right position all the time. Most of my bad squat sets in the last few months have been when my shoulder wasn't set downwards properly so this helps eliminate that possibility.

    Bench was boring. Hard to remember leg drive when the weight is this light.

    Went against prescribed weights/sets/reps for deadlift and just did some heavier singles to practise getting tight in my setup. Find it hard to get tight when the bar is too light.

    Had a tight lower back from early last week which isn't 100% gone but foam rolling the crap out of my glutes and hamstrings always loosens it up.


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    August 29. Deload

    Lots of mobility

    Bench (paused):
    20kg x 3
    40kg x 3
    60kg x 3
    70kg x 1
    75kg x 1
    75kg x 1
    75kg x 1

    Facepulls:
    23kg plate x 12
    23kg plate x 12

    A bit more mobility

    Hardly worked up a sweat. Boring. Patience, yo


  • Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    Comp is this weekend?


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    Yep. I'm in with a chance of finishing in the top 4.


  • Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    Yep. I'm in with a chance of finishing in the top 4.

    :D:D


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    August 31. Deload day

    Lots of mobility

    Squat:
    20kg x 3
    60kg x 6
    60kg x 6
    60kg x 6

    Bench:
    20kg x 3
    40kg x 6
    40kg x 6
    40kg x 6

    Deadlift:
    70kg x 1
    90kg x 1
    90kg x 1
    110kg x 1
    110kg x 1
    110kg x 1
    110kg x 1

    BTW, above is not exact cube method deload reps/sets/weight. Brandon Lilly prescribes 3x8 @ 30% across all lifts but quite frankly, I'm not exactly Brandon Lilly levels of strength. I increased the weight but reduced the reps per set to roughly equal the overall volume for squat and bench. For deadlift, I just wanted to practise singles in competition style and I find it hard to get tight with the bar if it's too light.

    For deadlifts, I tried a new cue. Last session before a meet is a retarded time to try something new, but something I read clicked with me. Basically, when getting tight at the bottom, pushing the knees out against my arms. It was something I was shown on day 1 of lifting but kinda forgot over time. Tried it, recorded it and it was my first time having a perfectly straight back throughout a deadlift in aaaages.

    Feeling good about Saturday


  • Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    Best of luck tomorrow, chief


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


    Good luck!! You can do it! Pew pew


  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    September 2. Meet day

    Well, today was a disaster. Aside from getting a total, it couldn't really have gone any worse.

    Squat:
    Warmups went well. Very little fighting for a rack in the warmup room. Last warmup was 145kg for a single. It felt solid, but a little slow. Got on the platform, unracked the 155kg and squatted. I think the bar probably slipped when I was at the bottom. Either way, I just completely lost position going forward but due to being screamed at by the spotters, I somehow got back up. 3x white. Grand. Asked for 162.5kg next.

    Unracked the 162.5kg and squatted. Got up about 2" but body just said 'nope' and had to be rescued. My coach said my technique seemed solid but that I just seemed to give up. 3rd attempt, I just decided to do the same thing but push as hard as I could. I grinded it out for an extra few seconds but ended up releasing my breath and torso collapsed. Had to be rescued.

    Bench:
    Warmups went well. As opener was 95kg, I decided last warmups to go 70kg x 2, 80kg x 2 and 90kg x 1. The 90kg was solid. Felt heavy in my hands and was a little slow, but had no qualms about my opener. Got on the bench and it was a grind. Somehow managed to cramp up my lower back, but got 3x white lights anyway. But my bar path going down was apparently awful. And I felt my ass rise but that seemed to have gone unnoticed.

    2nd attempt was 100kg, a PR attempt and milestone. Got the bar in my hands and it felt awful. I didn't know it at the time, but I had the bar on my chest for an extra second after getting the press command. No idea what happened. Needed rescuing.

    3rd attempt was even worse. Descent was awful. Seemed like I just let it drop on my chest and it was too far forward, so couldn't recover. Not a hope of getting this off my chest.

    Deadlift:

    By now, the deadlift was my only hope of getting a PR today. Was opening at 180kg. Warmups felt solid up until around 140kg and then it suddenly felt like falling apart. 160kg was slow, so decided to drop my opener to 170kg. Best decision I ever made.

    Got on the platform and lifted 170kg, locked it out. Was slower than I had hoped, but at least I totaled.

    Chose 180kg for the next. For some reason, I lost position mid way and went forward on my toes. Locked out, but got 2x reds for soft knees. Coach said it was extremely harsh, but I felt like I didn't deserve the lift.

    Was initially gonna repeat 180kg but I decided that today was a disaster and that I was gonna got for a PR, so decided on 195. Coach told me I was nuts and yeah, I was. Didn't care at this stage. Got on the platform and it didn't even leave the floor. Boooo.


    ...


    So, went 3/9. Two meet PRs but no actual PR. I only calculated my total as I was typing this because I didn't care enough after the meet had ended. I put on my pants, grabbed my girlfriend (who was obligingly placed for taking videos) and left. I just wanted to get out of there asap. Going out tonight to get pissed. And I couldn't be arsed uploading the videos because this was a day I'd rather forget.


  • Registered Users Posts: 24,552 ✭✭✭✭