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Sets of faahve

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Comments

  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 3. Volume day

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 3
    110kg x 2
    115kg x 5
    115kg x 5
    115kg x 5
    115kg x 5
    115kg x 5

    These felt heavy and slow. Probably wasn't as aggressive during warmup sets as I could have. Still, this weight was a new 5RM 17 days ago so can't complain.

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

    Felt weak as usual. Ugh.

    Power clean:
    20kg x 8 (hang clean)
    30kg x 3 (hang clean)
    40kg x 3
    40kg x 3

    Ran out of time so didn't finish.

    Grand day. Food is badly needed now. Om nom nom.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 5. Recovery day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    95kg x 5
    95kg x 5

    OHP:
    20kg x 10
    30kg x 5
    35kg x 5
    40kg x 5
    40kg x 5
    40kg x 5

    Back raise:
    Red band tight x 12
    Red band tight x 12
    Red band tight x 12

    Pullup
    x 8
    x 8
    x 8

    Facepulls:
    29kg plate x 12
    29kg plate x 12
    29kg plate x 12

    Did lots of mobility work cos legs were stiff AF from Monday. Felt nice and fluid by the time I started. Squat sets are starting to feel heavyish for a Wednesday. Grand day overall.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 7. Heavy day

    Squat:
    20kg x 6
    40kg x 5
    60kg x 5
    * sleeve *
    80kg x 5
    * belt *
    100kg x 4
    110kg x 2
    120kg x 2
    130kg x 5

    New 5RM again, +5kg. Felt heavy, but never close to failing. Actually had a dream last night where I failed at the first rep and that was at the back of my mind. Not listening to the voices in your head saying "no, don't lift this, it's too heavy" really, really works.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 3
    75kg x 2
    80kg x 5

    New 5RM, +2.5kg. Felt heavy but never close to failing either.

    Deadlift (conv):
    70kg x 5
    90kg x 5
    110kg x 5
    130kg x 3
    145kg x 5

    Matched conventional 5RM. Dialed back in weight from last week due to how that went. My time away from conventional meant my mind was fresh and hopefully the bad habits I built up over time wouldn't be as apparent today. I followed the simple 5 step setup from here and yeah, the weight moved much better. Think I'll stick with conventional and built it back up now.

    Nice day. Can't complain.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 10. Volume day

    Squat:
    20kg x 6
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 3
    110kg x 2
    120kg x 5
    120kg x 5
    120kg x 5
    120kg x 5
    120kg x 5

    Fcuking hell, this was tough. Form felt inconsistent and the bar felt heavy. Sets 3 and 4 felt close to failure. Realised I had been looking up during those sets, which I generally don't do, so on the 5th set, set my eyes down and the bar moved way better.

    Glad I got the work done but christ, wish I had done it better.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    45kg x 5
    45kg x 5
    45kg x 5
    45kg x 5
    45kg x 5

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

    These were... umm... really good? Wtf? I didn't have time to complete all sets the previous two weeks, so made sure I made the time today. Just concentrated on controlling the pull and exploding once above the knee and it all worked out.

    Good day. That said, the back of my neck feels in bits. Probably from trying to look up during squats. Ugh.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 12. Recovery day

    Lotsa mobility work

    Squat:
    20kg x 6
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    100kg x 5

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

    Back raise:
    Red band tight x 12
    Red band tight x 12
    Red band tight x 12

    Pullup:
    x 8
    x 8
    x 10

    Facepull:
    29kg plate x 12
    29kg plate x 12

    Small milestone day as from here onwards, every working squat rep is going to be triple figures. Scary.

    Grand day.


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  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 14. Heavy day:

    Squat:
    20kg x 8
    40kg x 5
    60kg x 5
    * sleeves *
    80kg x 5
    * belt *
    100kg x 5
    110kg x 2
    120kg x 2
    130kg x 1
    135kg x 5

    New 5RM, +5kg. Recorded it and there was a lot of forward travel on the first rep and a little for the remaining reps. Something to work on. Still happy.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    45kg x 2
    52.5kg x 5

    New 5RM, +2.5kg.

    Deadlift:
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 3
    140kg x 2
    150kg x 5

    Matched previous 5RM. New conventional 5RM. Recorded it and my back is rounding slightly from setup all the way through. Have to fix that too.

    Good day, but I should record myself more often. Really opens the eyes.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 17. Volume day

    Squat:
    20kg x 7
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 5
    110kg x 2
    122.5kg x 5
    122.5kg x 5
    122.5kg x 5
    122.5kg x 5
    122.5kg x 5

    These felt heeeavy. First two sets moved badly. Rest felt better as I realised I hadn't been pinning my shoulders down; only back. That extra lat tightness makes all the difference. Basics, yo

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 1
    72.5kg x 5
    72.5kg x 5
    72.5kg x 5
    72.5kg x 5
    72.5kg x 5

    These felt heavy. Last 1-2 reps of each set were grindy but overall, I didn't have to dig too deep.

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

    Was supposed to be power cleans, but lifting platforms were taken. Even cable station was busy so no facepulls, which are my go-to. Hadn't done these in a while so nice to mix things up a little.

    I have been coming down with something cold-like over the weekend, so my energy wasn't all there. Sinuses being congested and having some easter egg before the gym didn't help matters. All things considered, I'm just glad I got most of the work done. Not having a time limit meant extra long rest periods, which helps.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 19. Recovery day

    Squat:
    20kg x 8
    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

    Back raise:
    Red band tight x 12
    Red band tight x 12
    Red band tight x 12

    Got a massive lower back pump from these. Didn't think I was supposed to? Oh well

    Pullup:
    x 8
    x 8
    x 10

    Facepull:
    29kg plate x 20

    Grand day for it


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    Pretty sure there's no issue with getting a lower back pump from back raises.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 21. Heavy day:

    Squat:
    20kg x 5
    20kg x 5
    40kg x 5
    60kg x 5
    * sleeves*
    80kg x 5
    * belt *
    100kg x 5
    110kg x 3
    120kg x 2
    130kg x 2
    140kg x 5

    Boom! New 5RM. 140x5 was my target for a while as this is my current PR. So I matched it for a set of 5. My legs felt like jelly after the 4th rep and 5th rep was a grind. Absolutely fcuking delighted.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 3
    77.5kg x 2
    82.5kg x 5

    Another 5RM. Rep 3 was dodgy. I think I kicked in leg drive late. Was probably only when the bar started to slow down. Reps 4 and 5 were better.

    Deadlift:
    50kg x 5
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 2
    145kg x 2
    155kg x 5

    Aaaaand another 5RM. Figured out a cue which had been missing all along (involves tilting the pelvis forward) and I got hamstring tension which I hadn't felt in a while. Bar moved so much better. I took my time between reps to make sure my setup was perfect and it paid off. Basics, yo

    Good start to the weekend.


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  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,350 CMod ✭✭✭✭ coffee_cake


    This programme is working so well for you


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    Boom!

    Your clothes will be getting even smallerer


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    bluewolf wrote: »
    This programme is working so well for you

    It is.

    Ripp gets a lot of flack for his teachings and training philosophies, mostly because of how simple they are as it's a one-size-fits-all approach. I was following programs that were cookie cutters, had multiple lift variations, periodization, RPE *, etc etc and was making very little progress. I reckon most of these were more suitable to stronger lifters and I was barely an intermediate lifter. I wanted something that was squat-centric and simple and Texas Method provided just that.



    * there's nothing wrong with the above. I just needed to go back to basics


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 24. Volume day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * belt *
    100kg x 5
    115kg x 2
    125kg x 5
    125kg x 5
    125kg x 5
    125kg x 5
    125kg x 5

    These were soooo heavy. I wanted to cry after the first set; not because it was fatiguing, but because there were another 4 to go. I kept thinking that it was too heavy, that dropping weight or only doing sets of 3 or something would suffice. Luckily enough, those voices in my head were drowned out by "fcuking lift it and don't be a pussy".

    Walking away from the squat rack was rewarding; not because of what I lifted, but because I didn't give up.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    47.5kg x 5
    47.5kg x 5
    47.5kg x 5
    47.5kg x 5
    47.5kg x 4 + F

    3rd and 4th sets got grindy and I just couldn't get the bar past my forehead on the last rep. Started thinking about buying microplates on amazon later that day but out of the corner of my eye, I noticed something I hadn't seen before; 0.25kg and 0.5kg plates on one of the benches. Asked about them and as it turns out, some other gym member had them at home and wasn't using them so brought them in. The lifting gods must have been looking out for me.

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

    Warmup hang cleans felt solid but as soon as I was pulling from the floor, it all fell apart. I don't think I sped up the pull at the knees, meaning I was only doing a double extension (is that a thing?) using ankles and shrugging. I also had an achey hand since squats for some odd reason that was getting aggravated, so I stopped.

    I think this calls for pancakes and nutella.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,350 CMod ✭✭✭✭ coffee_cake


    Well done!
    Sometimes the heaviest things we lift are our feels :p
    Nah well done. Eat all the pancakes


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 26. Recovery day

    Lots of mobility cos groins were tight as fcuk

    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
    50kg x 5
    60kg x 5
    70kg x 5
    70kg x 5
    70kg x 5

    Reverse hyper:
    70kg x 12
    70kg x 12
    120kg x 8
    120kg x 5

    Decided to change things up from the back extension. Wasn't sure what weight to use and there was already 120kg on it so thought it might be too heavy. 70kg wasn't a challenge so did 120kg and felt a burn. Had to split it in two cos I got a phone call to pick up bread on the way home. Shurrup love, I'm tryin to powerlift here

    Pullup:
    x 10
    x 10
    x 10

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

    Grand day


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    April 28. Heavy day:

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    * sleeves *
    80kg x 5
    * belt *
    100kg x 5
    120kg x 3
    132.5kg x 2
    142.5kg x 5

    415896.jpg

    Everything just felt good today, despite not getting a decent night sleep the past 3 nights. 4th and 5th reps were slow but felt like form held together.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    47.5kg x 3
    53.5kg x 5

    +1kg 5RM. Was supposed to be 55kg but decided to start making use of the microplates. Good idea as the last rep was a struggle.

    Deadlift:
    40kg x 5
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 3
    150kg x 1
    157.5kg x 5

    +2.5kg 5RM. Spent more time practising my new cue in warmups and it didn't feel right until I got to 130kg. I think the belt may have forced me into a better position, which I'm in two minds about as I don't want to be reliant on a belt for good form. But the 130kg felt easier than the 110kg. The first 4 reps of the top set felt solid but the 5th felt like a disaster. Think I was just tired and despite what my mind was telling my body, I just resorted to getting the last rep done in what felt like ugly fashion.

    Overall, can't complain!


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    It's only a small thing but maybe just do a single on last warm up. It's just to get a feel for the weigh but it's heavy enough that it might take a small bit off your capacity for the top set. Especially now your 5RMs are going way beyond.

    All in all, great work man


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    It's only a small thing but maybe just do a single on last warm up. It's just to get a feel for the weigh but it's heavy enough that it might take a small bit off your capacity for the top set.

    I agree 100% with this. I usually go up in 20kg increments to 100, then 10kg increments with tapering after. But if you compare today's warmup sets to previous Fridays, I skipped the 110kg today and definitely felt fresher for it.

    I actually did this for deadlifts today. I hadn't planned on it, but will keep doing it.


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    I agree 100% with this. I usually go up in 20kg increments to 100, then 10kg increments with tapering after. But if you compare today's warmup sets to previous Fridays, I skipped the 110kg today and definitely felt fresher for it.

    I actually did this for deadlifts today. I hadn't planned on it, but will keep doing it.


    Yeah you don't need to go to 110 from 100 when your top set is north of 140.

    Your deadlift warm ups are better than mine. I need to do more volume and smaller increments so that the first top set feels the crispest.


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  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    May 1. Volume day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 3
    * belt *
    120kg x 1
    127.5kg x 5
    127.5kg x 5
    127.5kg x 5
    127.5kg x 5
    127.5kg x 5

    Form felt shakey overall. Had the bar resting on my hands for the first top set which indicated a lack of back tightness. Fixed it for the rest but there was something not quite right which I couldn't pinpoint.

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

    First set felt weak. Tackled the rest with sheer aggression and they were fine.

    One-arm DB row:
    20kg x 8
    20kg x 8

    Lateral raise:
    7.5kg x 10
    7.5kg x 10

    Gym was busy-ish and had all the deadlifters, so no platform available for power cleans. Just did some back stuff I hadn't done in a while. Probably should have done hang cleans in a squat rack. Oh well.

    Grand day. Will be doing heavy lifting later today for housework stuff which I'm dreading.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    May 3. Recovery day

    All the mobility

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    102.5kg x 5
    102.5kg x 5

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    40kg x 4.5 (Banged plate off top of rack so didn't lock out that side)
    40kg x 5

    Reverse hyper:
    70kg x 10
    120kg x 10
    120kg x 10
    120kg x 10

    These are bloody punishing. Trying to control them and not let momentum take over is hard after 6-7 reps

    Chinup:
    x 10
    x 8
    x 7

    Facepull:
    29kg plate x 12
    29kg plate x 12

    Grand day


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    May 5. Heavy day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * sleeves *
    100kg x 5
    * belt *
    120kg x 3
    135kg x 1
    145kg x 5

    Another 5RM. And general PB. I won't lie though; all reps felt rough and I'm not sure why. Thinking about it, I may have been trying to look up on the ascent which is an occasional bad habit. One to watch out for next week.

    Bench:
    20kg x 10
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 3
    80kg x 1
    85kg x 5

    Another 5RM, albeit a slightly dodgy one. I purposefully had the safety pins at a height that was a tiny bit below my chest as I'm trying to do two things: force a bigger arch and ensure my hands are even at the bottom. One uneven bench and the bar smacks off the pins on the lower side.

    Despite warmups going well, on my 2nd and 3rd reps, the bar hit the pins on the left. I was wary of it for the 4th rep and the bar barely hit my chest, so I'm hard pushed to count that rep. But on the 5th rep, the bar hit my chest solidly, but not the pins, so there's that.

    Deadlift:
    50kg x 5
    70kg x 5
    90kg x 5
    110kg x 5
    * belt *
    130kg x 3
    150kg x 4

    Dialed the weight back this week as I had realised my form was wrong for a very long time. That said, because I've fixed my form, I'm finding the initial leg drive to be difficult as fcuk. My legs were jelly setting up for the 5th rep and I didn't have it in me. Next week, I'll have to dial it back even further; 145kg, or even 140kg.

    I'll be deadlifting less than my squat for now :(. But form > numbers.


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    I may be incorrect but didn't the original TM have heavy deadlifts on one of the other days...volume day, I think.

    It makes sense given that you're setting a 5RM on squat not all that long before deadlift so there's bound to be a negative impact on the leg drive.


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    Nope. Volume day does have power cleans though. Or power snatches, if you prefer. Not really comparable to a deadlift as it's more about speed work, but still a pull from the floor.

    The single set of deadlifts per week is supposed to aid recovery as they are the hardest to recover from. I think the program relies on the carryover from squat, which is why there is no deadlift volume session.


  • Registered Users Posts: 24,449 ✭✭✭✭ Alf Veedersane


    Nope. Volume day does have power cleans though. Or power snatches, if you prefer. Not really comparable to a deadlift as it's more about speed work, but still a pull from the floor.

    The single set of deadlifts per week is supposed to aid recovery as they are the hardest to recover from. I think the program relies on the carryover from squat, which is why there is no deadlift volume session.

    I get why there wouldn't be a deadlift volume session - I break out in a cold sweat at the thought of it. It was more the heavy DL being with volume day where probably wouldn't have the same impact on CNS.

    https://www.t-nation.com/training/texas-method


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    Ah, I get you. That's one variation alright. It's one to consider if I'm constantly stalling

    http://www.powerliftingtowin.com/texas-method/


  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    May8. Volume day

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    * belt *
    120kg x 2
    130kg x 5
    130kg x 5
    130kg x 5
    130kg x 5
    130kg x 5

    Was hell after the 2nd set. Form felt alright though. Not brilliant, but alright.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 2
    47.5kg x 5
    47.5kg x 5
    47.5kg x 5
    47.5kg x 5
    47.5kg x 5

    The 5x5 weight I failed 2 weeks ago. Delighted to get it done. First 2-3 sets flew up but last set was grindy. Work done, move on.

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

    First time actually doing power cleans in about 3 weeks. 40kg felt awful. Couldn't get the catch right. Ran out of time due to my ultra long rest periods during squats so cut them short.

    Last set of 5x5:



  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,350 CMod ✭✭✭✭ coffee_cake


    What are your rest periods between squats


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  • Registered Users Posts: 17,035 ✭✭✭✭ Mr. CooL ICE


    I don't time them any more. Back when my 5x5 was around 90-100, it would have been 2 minutes. When that got tougher to stick to, went up to 2:30. Now, it's probably closer to 4-5 minutes. I'm not sure. At this weight, I just wait until I don't feel dead any more.

    All I know is I was in the gym for over an hour by the end of the squats. Thank fcuk for work being flexible.


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