Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Imma gonna be an Emo

14244464748

Comments

  • Registered Users Posts: 1,806 ✭✭✭token


    Thursday 17th November

    S/S
    5,4,4 Bench @ 80kg
    6,6,6 DB Row @ 35kg

    Pair
    6,5,4 Press @ 50kg
    6,6,6 Pullup NG C2B

    KB Swings
    100 @ 32kg 6ish minutes

    Probably could have got the 3x5 on bench today but wasn't risking it without a spotter. The swings were meant to be 20 EMOM for 5 minutes but I was already a touch breathless from superset & pair with short rest. Grip started to suffer also so set it down at rep 74 then did 2x13 to finish.

    Swings since I won't be training again until Monday and wanted to hit lowerbody. Gonna do an aul deload week now then try push on again before the Christmas season hits.


  • Registered Users Posts: 1,806 ✭✭✭token


    Saturday 19th November

    Zorb Football

    About an hour including some regular football and a bit of just running into each other.



  • Registered Users Posts: 1,806 ✭✭✭token


    Tuesday 22nd November

    S/S
    Front Squat
    RDL
    3x10@50kg

    S/S
    10 KB Press @ 2x16kg
    5 Pullup C2B
    x3

    Hollow Hold
    3x15s

    Deload week. I never really do deloads I usually just have 'real life' get in the way. So my uneducated attempt above. Will do something similar Thursday then back to normal Sunday/Monday. Hollow holds were terrible so I'll probably do them every session for awhile.


  • Registered Users Posts: 1,806 ✭✭✭token


    Thursday 24nd November

    Snatch Deadlift
    10@50kg
    3x10@70kg

    S/S
    12 DB Inc Press @ 2x20kg
    10 DB Row @ 30kg
    x3

    Bulgarian Split Squat
    2x8@2x15kg db's

    Hollow Hold
    2x20s


  • Registered Users Posts: 1,806 ✭✭✭token


    Saturday 26th November

    Hike
    Glendalough @ 3hrs


  • Advertisement
  • Registered Users Posts: 1,806 ✭✭✭token


    Monday 28th November

    S/S
    5 Bench @ 75kg
    6 DB Row @ 37.5kg
    x4

    S/S
    10,10,8 Press @ 40kg
    8,6,6 Chinup

    S/S
    Tricep Extension @ 17.5kg db
    Hammer Curl @ 12.5kg db's
    2x15


  • Registered Users Posts: 1,806 ✭✭✭token


    Tuesday 29th November

    Clean Deadlift
    5@70,90kg
    5x5@110kg

    Bulgarian Split Squat
    3x8@17.5kg db's

    Hanging Leg Raises
    8,6,6

    There's only two proper weightlifting bars in the Macken st flyefit. One was in use and I couldn't find the other. It later showed up being used for a bench. So no powercleans today. I'll start going to gym for 12 o'clock the days I have no meetings. Get in just before it gets busy so I have a better chance of locking down equipment for main lifts.


  • Registered Users Posts: 1,806 ✭✭✭token


    Thursday 1st December

    Push Press
    5@50,60kg
    3x5@70kg

    Pullup
    3x5 WG

    S/S
    8 CG Bench @ 60kg
    10 DB Row @ 30kg
    x3

    S/S
    10,8 Diamond Pushup
    20,20s Hollow Hold


  • Registered Users Posts: 1,806 ✭✭✭token


    Sunday 4th December

    Squat
    2x5@60kg
    5@80kg
    4x5@90kg

    RDL
    4x6@80kg

    Ab Rollout
    3x8 knee

    Monday 5th December

    Press
    5@35,45kg
    3x5@55kg

    Pullup
    6,6,5 WG

    Pair
    DB Bench @ 22.5kgs
    DB Row @ 30kg
    3x10

    Had intended benching but I got to gym late and benches were in use. I only had 30 minutes so no time to wait around

    Pressing a wheel for reps felt bad ass with a ladies bar. Must work on an actual wheel for reps.


  • Registered Users Posts: 1,806 ✭✭✭token


    Wednesday 7th December

    Power Clean & Power Jerk
    2x3+2@60kg
    2x2+1@70kg
    3x2+1@80kg

    Clean Deadlift
    5@110kg
    3@120,130kg
    8@110kg

    S/S
    Front Squat @ 70kg
    Hanging Leg Raises
    3x5

    I only had 40 minutes so became part cardio session


  • Advertisement
  • Registered Users Posts: 1,806 ✭✭✭token


    Thursday 8th December

    S/S
    Bench @ 80kg
    DB Row @ 40kg
    3x5

    S/S
    Press @ 45kg
    Chinup 6 last set
    3x8

    Another quick one. Got the 3x5@80kg on bench this time though.


  • Registered Users Posts: 1,806 ✭✭✭token


    Tuesday 13th December

    Squat
    5@85,90,95kg
    3@100kg

    RDL
    5@80kg
    3x5@90kg

    S/S
    Push Press 3@60,70 + 2x2@80kg
    WG Pullup 5,5,5,5,5
    +
    Press @ 50kg
    Chinup
    8,7

    Christmas season has started so impacting training a bit*. Won't be able to traing for another while either after this one. Anyway squats were fine but I don't like pushing back squats without spotters because when I struggle I usually end up pitching forward a bit which is not good if I do fail.

    80kg felt pretty good on push press. Might try a max soon. I've done 90kg before but I started it off as if i were going to push jerk it so it was mostly legs.

    *well me drinking too much is


  • Registered Users Posts: 1,806 ✭✭✭token


    Monday 19th December

    S/S
    5 Bench @ 75kg
    6 DB Row @ 35kg
    x4

    S/S
    Press @ 40kg
    Chinup 6 last set
    3x8

    Struggling


  • Registered Users Posts: 1,806 ✭✭✭token


    Tuesday 20th December

    Power Clean & Power Jerk
    2x3+2@50kg
    2x2+1@60kg
    2+1@70kg
    1@80,85kg
    f@90kg clean

    Clean Deadlift
    5@80,100kg
    2@120,130kg
    1@140kg was meant to be a double
    12@100kg

    Hanging Leg Raises
    3x8

    Still 'recovering'. Was going for 90kg PC & 140kg deadlift double but not at the races. The heavier double attempt and then the high rep set really highlighting my quads giving up first. Might do some high rep deadlifts in new year.


  • Registered Users Posts: 1,806 ✭✭✭token


    Thursday 22nd December

    Press
    up to 1@65kg
    2xf@67.5kg
    Push Press
    up to 1@80kg
    f@85kg

    Pullup
    4x6 WG

    S/S
    12 CG Bench @ 50kg
    10 DB Row @30kg
    x3

    Friday 23rd December

    Power Snatch
    2x3@40kg
    2x2@50,55,60kg

    Squat
    2x5@60kg
    5@80kg
    4x5@90kg

    S/S
    RDL @ 80kg
    Hanging Leg Raises
    3x8


  • Registered Users Posts: 1,806 ✭✭✭token


    Tuesday 27th December

    Pair
    3 Pullup chinup last 2 sets
    5 Ring Dip
    x5 @ 16kg

    Giant Set
    6 Wide Ring Row
    6 PPPU
    10 Russian Twist each side
    x4

    Planned on training yesterday but got a cold on Christmas eve. I did some handstands & l-sits yesterday.

    Starting to feel better today so back into it for the next few days with BW & KBs while at home.


  • Registered Users Posts: 1,806 ✭✭✭token


    Wednesday 28th December

    Sprints
    4x60m on 3rd minute
    120m on 5th minute

    Pair
    Split Squat 2x16kg
    SL RDL @ 24kg
    3x10

    I planned on doing KB swings as well but was feeling the effects of the sprints so will leave them until tomorrow


  • Registered Users Posts: 1,806 ✭✭✭token


    29th Thursday December

    KB Press Max
    3@32kg Right side. Equal PB.
    0@32kg Left side. No comment.

    Pair
    Pullup @ 10kg
    Ring Dips @ 20kg
    3x5

    Pair
    Wide Ring Row
    Decline Diamond Pushup
    3x8

    KB Swings
    15 EMOM @ 32kg
    x10

    Skipping
    10m

    I think my max on left side is just 1 rep but only got it about half way up today. First time doing decline diamond pushups. They are tough.

    I'm going snowboarding in the second week of January so a spot of conditioning. Averaged 25s/35s on/off with a casual pace on the swings. So got 150 swings in without feeling miserable. Skipping for calves as they suffered the most snowboarding last year. They were already sore from sprints so feeling it now.


  • Registered Users Posts: 1,806 ✭✭✭token


    Friday 30th December

    Christmas Hike
    3.5hrs

    Monday 2nd Jan

    Power Snatch
    2x3@40kg
    2x2@50kg
    2@55kg

    Snatch Deadlift
    3@70,80kg
    5x3@90kg

    Squat
    5@60kg
    3x8@80kg

    Hanging Leg Raises
    2x8

    Wednesday 4th January

    S/S
    5 Incline Bench @ 60kg
    8 DB Row @ 35kg
    x4

    S/S
    10,10,10 Press @ 40kg
    6,6,8(NG) Pullup

    Russian Twist
    3x10 ES @ 16kg


  • Registered Users Posts: 1,806 ✭✭✭token


    Thursday 5th January

    Front Squat
    2x5@50kg
    3@70,75kg
    3x3@80kg

    KB Swings
    15 EMOM @ 10 minutes

    Few hours later

    Run
    4km @ 17:00

    I was thinking maybe 15 minutes of swings but between yesterdays session and having no chalk my forearms were burning after 10 and grip was close to giving out so stopped at 10 minutes.

    Last session before snowboarding week. I arrive early enough on Saturday but it will probably be Sunday before I get out.


  • Advertisement
  • Registered Users Posts: 1,806 ✭✭✭token


    Last Week

    Snowboarding
    6 days averaging about 4-5 hrs a day

    Having not been on a snowboard in a year and this only being my second time I was useless for about half an hour until it start coming back to me. I got back up to where I was last year after about a day though and progressed pretty well after that.

    I hit my first black slope which allowed me to do a 6.5km @ 1.3k elevation descent from the top of one mountain all the way back into town with a bar at the bottom. That was probably the highlight of the week. It started on a blue, into a red, into a black. Lots of narrow bendy bits in there too.

    I had messed around on the skate parks the morning of and day before so I was pretty comfortable on 'tricky' terrain by then. I didn't go mad on the skate parks but hit some narrow parts at speed and a few small jumps with even more falls

    Before black part of slope* & after

    zsizNTS.jpg

    *black slope on left which is past the point of no return of the last chair lift back up


  • Registered Users Posts: 1,806 ✭✭✭token


    Monday 16th January

    Power Clean & Power Jerk
    2x3+2@55kg
    3x2+1@75kg

    Power Clean & Front Squat
    1+5@55kg
    5x1+3@75kg

    RDL
    3x8@75kg

    There was a pool with a water jet which acted in place of a foam roller & sauna where I was staying so that helped with recovery. I got a massage yesterday as well. Felt near enough fully recovered by today.

    I'm feeling about as large a boost in strength endurance as you can get in one week after that amount of snowboarding. I'm playing football again from tomorrow so will see if it transfers to that.

    Weights were comfortable. No strength loss from all that catabolic endurance activity.


  • Registered Users Posts: 1,806 ✭✭✭token


    Tuesday 17th January

    Pair
    Push Press @ 70kg
    WG Pullup @ BW
    3x5

    Pair
    10,10,8 Dip
    8,7,7 Chinup

    I would have done a bit more but I wanted to save some energy for football..which was then cancelled.

    With training in general I think I'm just gonna keep pretty much at what I have been doing for another while. I think have ADD when it comes to following other peoples programming. So I'm going to continue spinning my wheels and not really progressing any significant amount :pac:

    All I'm going to do is to switch exercises around a bit with some higher volume, increase weight each week and end up at higher intensity. The usual. I'm keeping sessions short these days also since I'm training at lunchtime.

    For upperbody I'm going to do more pressing because I want to get back to a 70kg overhead press. I'm also favoring exercises that don't require spotters these days training in a 'globogym'

    Lowerbody I'm gonna use front squats for intensity and back squats for volume. Main reason again being I don't need spotter on front squat. If I'm doing 10 reps on back squat I can always sack up to finish the last rep if weight is lighter. I can't dump back squats due to flexibility issues

    Then snatch pull/dead instead of clean for awhile


  • Registered Users Posts: 1,806 ✭✭✭token


    Thursday 19th January

    Squat
    10@60kg
    4x10@80kg

    Bulgarian Split Squat
    2x12@20kg

    I tweaked something in my upper back in previous session so staying away from lifts which directly use it. Hopefully clears up soon.

    So lots of squats. I puss'd out on 3rd set of split squats legs were burning.


  • Registered Users Posts: 1,806 ✭✭✭token


    Saturday 21st January

    Hike
    Sugarloaf starting at Avoca carpark @ 3hrs

    Monday 23rd January

    Power Clean & Power Jerk
    2x3+2@60kg
    2x2+1@70kg
    3x2+1@80kg

    Front Squat
    5@50kg
    4x5@70kg

    RDL
    3x8@75kg

    The tweak still annoying me a bit but I think it's fine to train with. Probably leave bar dips out for another while I think that's what properly set it off. I generally don't like them because of flexibility issues. I don't get it on rings really because they are free to move about.


  • Registered Users Posts: 1,806 ✭✭✭token


    Tuesday 24th January

    Pair
    Press @ 50kg
    WG Pullup @ BW
    4x5

    Pair
    CG Bench @ 50,55,60kg
    DB Row @ 35kg
    3x8

    GS
    Tricep Extension @ 20kg
    DB Curl @ 15kg
    Russian Twist @ 20kg each side
    2x12


  • Registered Users Posts: 1,806 ✭✭✭token


    Thursday 26th January

    Power Snatch
    3@35kg
    2x3@45kg
    3x2@55kg

    Snatch Deadlift
    3x5@85kg

    Squat
    8@55kg
    8@75kg
    3x8@85kg

    Pair
    SL RDL @ 20kg
    Hanging Leg Raise
    2x10


  • Registered Users Posts: 1,806 ✭✭✭token


    Friday 27th January

    Pair
    3,3,3,3,3 Push Press @ 75kg
    5,5,5,4 Pullup @ 14kg

    Pair
    10,10,7+3 Dip
    8,7,6 Chinup

    Dips felt a lot better than last time. Still need to increase ROM at the bottom by another inch or two.


  • Registered Users Posts: 1,806 ✭✭✭token


    Sunday 29th January

    Front Squat
    5@50kg
    5@70kg
    4x5@75kg

    RDL
    3x8@75kg

    Hanging Leg Raise
    3x7

    Trained in oneescape Smithfield with the missus as she had a free pass. It has a decent enough free weights area. I could have done the olympic lifts if I wanted but I was showing her how to lift for her first time off machines. I showed her the back squat while I front squatted and we both did RDLs. I quickly showed her a few upperbody things as well while I did leg raises but will need another session to teach her that properly.

    Faff'd about in the pool, hottub, sauna afterwards finishing with a cold shower. Dat recovery brah.

    Monday 30th January

    Pair
    Press @ 52.5kg
    WG Pullup @ BW
    4x5

    Pair
    DB Bench slight incline @ 25kg
    DB Row @ 35kg
    4x8

    GS
    Tricep Extension @ 22.5kg
    DB Curl @ 15kg
    2x12

    Pressing is feeling pretty strong at the moment. Not much struggle at all. Slight inc on DB Bench just because it's easier to get in and out of position


  • Advertisement
  • Registered Users Posts: 1,806 ✭✭✭token


    Wednesday 1st February

    Power Snatch
    2x3@40kg
    3@50kg
    2@55kg
    2x2@60kg

    Snatch Deadlift
    3x5@90kg

    Bulgarian Split Squat
    3x6@22.5kg db's

    Racks were all in use so no back squats. Bulgarian Split Squats are awful when pushing them.


Advertisement