Sets of faahve

Mr. CooL ICE · 18-09-2017 8:41am

September 18

Pause squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 4
100kg x 4
110kg x 4
110kg x 4
110kg x 4

Tempo squat 303:
80kg x 6
80kg x 6
80kg x 6

Sumo deadlift:
50kg x 3
70kg x 3
90kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg x 3
130kg x 3
130kg x 3

<snip>

Am squatting with a wider stance at the moment and concentrating 100% on fixing my form. Recent pause and tempo squats have highlighted some form breakdowns at heavier weights so only did these variations today because slowing things down allow me to see where I feck everything up. No belt either.

More sumo deadlifts because glute activation. Video above is first set of 130kg. Moved alright but still need to get tighter at the bottom for the initial pull. Have been doing mobility every day to open up my hips as external rotation there has seemed awful in recent times, but seems to have improved a huge amount in the last week.

Mr. CooL ICE · 19-09-2017 8:38am

September 19

Bench (tng):
20kg x 5
40kg x 5
60kg x 5
70kg x 5
75kg x 5
75kg x 5
75kg x 5

OHP:
20kg x 8
30kg x 8
40kg x 8
40kg x 8
40kg x 8

Chinup:
x3
5kg x 6
5kg x 6
5kg x 6

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

Bench felt really heavy so probably wrecked myself last Thursday. OHP was light but felt tough at that rep range. Too used to sets of 5. Slowly going to add reps to my chinups before trying to go up to 10kg. Lotsa medial/posterior delt burn after the superset.

Mr. CooL ICE · 21-09-2017 9:39am

September 21

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 5
* belt *
120kg x 5
130kg x 4

Plan was to go up a set of 4 @ RPE 9. Happy with how 130kg felt considering my recent change in stance width.

Pin squat:
60kg x 1
80kg x 5
90kg x 5

First time trying these. Set pin at a height where my hips were probably a little above parallel, so can adjust accordingly in future. Kept the weight light because I'm just afraid of damaging the rack. But I felt this in my hams and glutes a lot more than a usual squat. Interesting.

Sumo deadlift:
70kg x 1
90kg x 3
110kg x 1
* belt *
120kg x 1
130kg x 1
140kg x 1
150kg x 1

Plan was to go up as far as technical breakdown. The 140kg felt and looked perfect but hips rose before the bar @ 150kg. Now I know.

Snatch grip RDL:
70kg x 7
70kg x 6
70kg x 6

I don't have the mobility to do snatch grip SLDLs so doing the RDL variant for now. Felt easy. Grip started to go, so may use straps for these. I bought straps about 2 years ago and never used them. Now where the fcuk did I leave them???

Today was just to go a little heavier and see where my strength is at. I'm not doing a whole lot of volume at the moment so I knew it would be nowhere near pre-meet levels. Also practised some lift variants for when I start RTS.

Mr. CooL ICE · 22-09-2017 8:35am

September 22

Floor press:
20kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5
75kg x 5

First time doing these. They felt weird but started to 'make sense' more as the weight got heavier. I had my knees up but a trainer told me it makes more sense to have my legs flat to mitigate leg drive. Still ended up digging my heels into the ground.

JM Press:
20kg x 5
30kg x 5
25kg x 7

First time doing these. Watched videos so knew what to do. Didn't seem complicated. What I didn't research was what weight to expect to lift. 20kg felt tough so I thought I was just getting used to the movement. Went up to 30kg and almost crushed my face. Back down to 25kg then! Dunno if that was normal or if my triceps are just weak.

Chinup:
x 3
5kg x 6
5kg x 6
5kg x 6

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

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

Triceps are in bits. Maybe because I did two tricep dominant bench variations in a row? Was mainly trying out new stuff. Either way, grand day.

Alf Veedersane · 22-09-2017 8:46am

Is the JM like a cross between skullcrusher and close grip bench....like you started to do a legit close grip and then realised you were meant to be doing skullcrushers?

22-09-2017 8:47am

Jm press! I'm spreading the word

Yeah alf tis

Alf Veedersane · 22-09-2017 8:50am

Also, floor press definitely takes a set or two to get used to. You're trying to move it the same as if you were on a bench but you're not sure if you are. Definitely feel the introduction of it (in DB form) helped my bench though.

Mr. CooL ICE · 25-09-2017 9:00am

September 25

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
* belt *
100kg x 3
110kg x 7 (7.5)
110kg x 7 (8)
110kg x 7 (8)

Bench (paused):
20kg x 5
40kg x 5
60kg x 5
70kg x 7 (8.5)
70kg x 7 (8.5)
70kg x 7 (9)

Pendlay row:
40kg x 5
50kg x 5
60kg x 5
70kg x 5

Squat form with wide stance starting to feel better. Depth finally coming. Did some pendlays because they appear in the latter weeks of the RTS program.

Grand day. Nothing too taxing

edit -> added RPE. Need to start noting these properly

Mr. CooL ICE · 26-09-2017 9:33am

September 26

Sumo deadlift:
70kg x 3
90kg x 3
110kg x 5
* belt *
120kg x 3
130kg x 5 (7.5)
140kg x 5 (9)
130kg x 5 (9)

Sumo felt better than it looked. Video suggests hips need to be lower and lats need to be tighter. Maybe looks like I need to widen my hips more but I widened them as much as I could. That's a mobility issue and still a work in progress.

Pin press (mid level):
20kg x 3
40kg x 5
60kg x 5
70kg x 5 (7)
75kg x 5 (8)

Tempo squat 303:
20kg x 5
60kg x 5
80kg x 5
90kg x 5 (8.5)

Mr. CooL ICE · 28-09-2017 9:19am

September 28

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 5
130kg x 3 (8.5)
135kg x 3 (9)
127.5kg x 3 (8.5)
127.5kg x 3 (9)

Plan was up to 3 reps @ RPE9 followed by 4-6% load drop. Was optimistic about 140kg for top set but nope. Must be honest with myself.

Bench (tng):
20kg x 5
40kg x 5
60kg x 5
70kg x 5
75kg x 5
80kg x 5 (9)
75kg x 5 (8)
75kg x 5 (8)

Plan was 5 reps @ RPE 9 with 4-6% load drop. Had another few sets in me but I'm kinda just trialing how long these sessions take so cut this short.

Incline close grip bench:
20kg x 5
40kg x 5
50kg x 5
55kg x 7
55kg x 7

This was horrible. Had never done incline barbell work before. I looked like a fool faffing about, trying to figure out rack height, bench placement etc and even when I had plates on the bar, I kept hitting them off the pegs for some reason. Movement felt completely alien to me. Also, the ROM of this lift really, really sucks.

Interesting day.

28-09-2017 9:33am

I always feel like that doing incline bench too

Alf Veedersane · 28-09-2017 11:29am

Know those incline feels as well.

Bad enough that they take an age to set up the first time you do them but then the weight humbles you even more, especially the first time.

Good times...

Mr. CooL ICE · 29-09-2017 8:59am

September 29

Sumo block pull:
40kg x 1 (from ground)
70kg x 3 (from ground)
90kg x 3 (from ground)
90kg x 3
110kg x 3
120kg x 3
130kg x 3
140kg x 3 (8)
145kg x 3 (8.5)
137.5kg x 3 (8)
137.5kg x 3 (8.5)

Since I'm not 100% confident with sumo, I took it easy on a sumo variation. Reckon I could have gotten 150x3.

JM press:
20kg x 10
25kg x 6
30kg x 6
35kg x 6 (7, but did them wrong)
35kg x 6 (8)
35kg x 6 (8)
35kg x 6 (8.5)

I was convinced I was doing them wrong because they felt much lighter compared to last time. Should have gone to 40 but was getting plenty of tricep burn.

One-arm dumbbell row:
20kg x 6
25kg x 6
30kg x 6 (9)
27.5kg x 6 (8)
27.5kg x 6 (8)
27.5kg x 6 (8)
27.5kg x 6 (9 - on my left anyway)

Supposed to be one-arm lever rows, but no landmine in my gym. Don't really need a landmine but the gym owners are sound and I don't want to do too much crazy stuff with their equipment. Hadn't done dumbbell rows in a while. But using RPE for dumbbell movements felt a bit silly.

Grand day.

Alf Veedersane · 29-09-2017 10:01am

Nicolas Cage wrote: »

Supposed to be one-arm lever rows, but no landmine in my gym. Don't really need a landmine but the gym owners are sound and I don't want to do too much crazy stuff with their equipment.

If there's an area with a bit of space, get a heavyish dumbbell and put it on the ground against the wall (parallel) and put the end of a barbell against the wall under it. Kinda like this.

I've never seen it be as tight as it looks in that pick but the heavier dumbbells would have the handles higher off the ground.

Won't be fixed to an exact point but won't move too much and I've seen plenty of people MacGyver it that way.

Mr. CooL ICE · 02-10-2017 8:44am

October 2. W1D1

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
* belt *
100kg x 5
120kg x 4 (7.5-8)
130kg x 4 (9)

Up at x4 @ RPE 9, no drop sets

Bench (paused):
20kg x 5
40kg x 5
60kg x 5
70kg x 4
75kg x 4 (8)
80kg x 4 (9)

Up at x4 @ RPE 9, no drop sets

Bench (3ct paused):
65kg x 5 (8.5)
70kg x 5 (9)

Band pullaparts:
Red x 20
Red x 20 underhand

Not part of the program. Had time to kill so did these and some mobility

Up at x5 @ RPE 9, no drop sets. First set was awful and was surprised at the 8.5. I thought maybe I didn't give myself enough of a break. Then I realised the sets just took forever between the count and the extra breaths I needed to take between reps, so the bar was in my hands forever which made my arms cry

Today was day 1. I got up extra early so I could have enough time to do everything properly and go to RPE 9 for everything that demanded it. Then I realised week 1 had no drop sets. Could have stayed in bed 30 mins longer :mad:

Mr. CooL ICE · 03-10-2017 8:38am

October 3. W1D2

Sumo deadlift:
40kg x 1
70kg x 3
90kg x 3
110kg x 3
120kg x 1
* belt *
130kg x 4 (7.5-8)
140kg x 4 (9.5)

Up to x4 @ RPE 9. 130kg was easy but suddenly a wild RPE 9.5 appears.

Floor press:
20kg x 8
40kg x 5
60kg x 5
70kg x 4 (8.5)
75kg x 4 (9)

Up to x4 @ RPE 9. 70kg shouldn't have felt like an 8.5 but I reckon I didn't take much of a break before it.

Front squat:
20kg x 5
40kg x 6
60kg x 6
80kg x 6 (8)
85kg x 6 (9)

Up to x6 @ RPE 9. Was in cons and they felt better than in squat shoes

Grand day

Mr. CooL ICE · 05-10-2017 9:26am

October 5. W1D3

Pin squat:
20kg x 5 (paused, no pin)
40kg x 5 (paused, no pin)
60kg x 5 (paused, no pin)
80kg x 5 (paused, no pin)
80kg x 5
90kg x 5 (7.5)
100kg x 5 (8)
105kg x 5 (9)

Up to x5 @9. The 90s and 100s felt dodgy. Bodyweight shifted towards my toes on early reps but corrected by forcing my knees out. Couldn't correct for the 105s so I considered that to be near failure.

Bench (tng):
20kg x 6
40kg x 6
60kg x 6
70kg x 6
80kg x 6 (9)
82.5kg (10)

Up to x6 @10. Was a tough one to figure out. The 82.5 was probably more of a 9.5 and I reckon I could have done 85. But the last rep was pretty 'jellyish' so I figured I'd fatigued myself to the point of a 10, so stopped.

Push press:
20kg x 5 (strict)
20kg x 3
30kg x 6
40kg x 6
50kg x 6 (8)
52.5kg x 6 (9)

Up to x6 @9.

Grand day

Mr. CooL ICE · 06-10-2017 9:17am

October 6. W1D4

Deficit sumo deadlifts:
40kg x 1 (no deficit)
70kg x 1 (no deficit)
70kg x 1 (no deficit)
70kg x 1 (no deficit)
80kg x 1
80kg x 1
90kg x 3
100kg x 5
110kg x 5 (7.5)
120kg x 5 (8.5)

Up to x5 @ 9. First time doing deficits in sumo stance and it took a lot of getting used to . I still find it hard to loosen up to get into a good sumo position, so in a deficit it was just plain awful. Once I got the hang of it, it wasn't too bad. Left it at the 8.5 because I'd spent enough time faffing about with my warmups.

Close grip bench press:
20kg x 6
40kg x 6
60kg x 6
70kg x 6 (8)
75kg x 6 (9)

Up to x6 @ 9. Jaysus, was still worn out from yesterday.

Snatch grip RDL:
40kg x 6
60kg x 6
70kg x 6
80kg x 6 (8)
80kg x 6 (8.5)

Up to x6 @ 9. I neeeed straps for these. Failure was due to grip rather than weight.

Grand day.

Mr. CooL ICE · 09-10-2017 9:45am

October 9. W2D1

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 5
* belt *
120kg x 5
130kg x 5 (8.5)
135kg x 5 (9.5)
127.5kg x 5 (9)

Up to x5 @9 with 4-6% load drop. Wasn't sure if the 130 was an 8.5 or a 9 so went to 135 and that was a struggle. Only a single drop set which was bad.

Bench (paused):
20kg x 5
40kg x 5
60kg x 5
70kg x 5 (7.5)
80kg x 5 (9)
75kg x 5
75kg x 5
75kg x 5
75kg x 5 (8)
75kg x 5 (8)
75kg x 5 (8.5)
75kg x 5 (9)

Up to x5 @9 with 4-6% load drop. May have gone to 82.5/85 but decided to play it safe due to how bad squats felt. Ended up doing loadsa drop sets. Just took ages to get fatigued.

Bench (2ct pause):

65kg x 4
70kg x 4 (8.5)
72.5kg x 4 (9)
67.5kg x 4 (8)
67.5kg x 4 (8)
67.5kg x 4 (9)

Up to x4 @9 with 4-6% load drop. Was light but arms were starting to fall off my torso. Especially with longer pause.

Today's weirdness was brought to you by my inability to know RPE. And maybe the buckets of wine on Friday and buckets of Guinness on Saturday didn't help.

Never did so much bench volume before.

Alf Veedersane · 09-10-2017 2:52pm

I always find bench the hardest to gauge RPE on.

Mr. CooL ICE · 09-10-2017 5:25pm

It really is.

With squats, unless my legs are absolute jelly, I know I have at least one left in me. With bench, I'd think "That was tough, but I've got at least another" then the bar won't move from the chest.

Alf Veedersane · 09-10-2017 5:47pm

Nicolas Cage wrote: »

It really is.

With squats, unless my legs are absolute jelly, I know I have at least one left in me. With bench, I'd think "That was tough, but I've got at least another" then the bar won't move from the chest.

It usually get to an RPE 6, the next is an 8 and the last is a battle of the wills.

So when it feels like I have 4 left in the tank, its more like 2

Mr. CooL ICE · 10-10-2017 8:55am

October 10. W2D2

2.4 teradoms of mobility work

Deadlift:
70kg x 1
70kg x 1
90kg x 1
90kg x 1
90kg x 3
110kg x 3
* belt *
120kg x 3
130kg x 5 (8)
140kg x 5 (9)
132.5kg x 5 (8.5)
132.5kg x 5 (9)

Up to x5 @9. I think a lack of warmups may have impacted performance. Was just stiff AF today and it took ages for hips to feel loose enough to get into position.

Pin press (mid range):
20kg x 5 (no pin)
40kg x 5 (no pin)
40kg x 4
60kg x 3
70kg x 3
80kg x 3 (8)
85kg x 3 (9)
80kg x 3 (8)
80kg x 3 (8)
80kg x 3 (8)
80kg x 3 (8.5)
80kg x 3 (9)

Up to x3 @9. No idea how I could lift this heavy considering how DOMS'd my upper body was today.

Tempo squat 303:
20kg x 5
60kg x 7
80kg x 7
90kg x 7 (8)
95kg x 7 (8.5)
90kg x 7 (8)
90kg x 7 (8)

Up to x7 @9. Tempo squats are evil. Tempo squats for sets of 7 are repulsive. I was running out of time so didn't reach an RPE of 9 on top set or drop sets. Didn't feel bad about skipping because of how much feckin sweat was pouring out of me. Also did these in cons and they felt surprisingly solid.

I'm wrecked after today. Bloody hell.

Alf Veedersane · 10-10-2017 8:59am

Nicolas Cage wrote: »

Tempo squats are evil. Tempo squats for sets of 7 are repulsive. I was running out of time so didn't reach an RPE of 9 on top set or drop sets. Didn't feel bad about skipping because of how much feckin sweat was pouring out of me.

I got a cold shiver reading that.

After the January comp, my main squat training was 3s eccentrics, beltless and sleeveless (@death)

5 sets leaving two in the tank...I distinctly remember the rest after set 3 where I felt like a cadaver and nearly barfed at the idea of 2 more sets.

I feel your pain...though, thankfully, not literally. You can have the literal stuff all to yourself.

Mr. CooL ICE · 12-10-2017 9:13am

October 12. W2D3

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 4
130kg x 4 (8)
135kg x 4 (9)
127.5kg x 4 (8.5)
127.5kg x 4 (8)
127.5kg x 4 (8)
127.5kg x 4 (8.5)
127.5kg x 4 (9)

Up to x4 @9. Glad to get a bit more volume in than Monday.

Bench (tng):
20kg x 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5 (8)
85kg x 5 (9)
80kg x 5 (8)
80kg x 5 (8.5)
80kg x 5 (9)

Up to x5 @9. Elbows were a bit achey from the squats. Was just tired so didn't manage the volume I got on Monday.

Close grip incline bench:
20kg x 7
40kg x 7
50kg x 7 (8)
55kg x 7 (9)
52.5kg x 7 (8)
52.5kg x 7 (8)
52.5kg x 7 (8.5)
52.5kg x 7 (9)

Up to x7 @9. Still hate this lift. Could probably have gone higher for my 9 because I eventually found a groove during the drop sets.

Everything hurts. Grand day though.

Mr. CooL ICE · 13-10-2017 9:31am

October 13. W2D4

Block pull (sumo):
70kg x 4 (off the floor)
90kg x 4 (off the floor)
110kg x 2 (off the floor)
110kg x 2
120kg x 2
130kg x 2
140kg x 4 (8)
150kg x 4 (9)
142.5kg x 4 (8)
142.5kg x 4 (8)
142.5kg x 4 (8.5)
142.5kg x 4 (9)

Up to x4 @9. I could have heavier I reckon and the 150 may have been an 8.5, but this is the heaviest weight I've had in my hands in quite a few weeks. Block pulls or not, I was just happy to get a set with perfect form.

JM Press:
20kg x 7
30kg x 7
40kg x 7
45kg x 7
50kg x 7 (7.5)
55kg x 7 (9)
52.5kg x 7 (8)
52.5kg x 7 (8.5)
52.5kg x 7 (9)

Up to x7 @9. Crazy that I almost got crushed by 30kg a few weeks ago. It's not like I've gotten massively stronger or anything. Just gotten used to the movement.

One-arm DB row:
27.5kg x 7
32.5kg x 7 (8)
35kg x 7 (9)
32.5kg x 7 (8.5)
32.5kg x 7 (9)

Up to x7 @9, replacing lever rows. Don't think I have ever rowed more than 30kg before so, umm, PR?

Still dying. Must... adapt... to... stimulus...

Alf Veedersane · 13-10-2017 10:17am

Nicolas Cage wrote: »

JM Press:

Up to x7 @9. Crazy that I almost got crushed by 30kg a few weeks ago. It's not like I've gotten massively stronger or anything. Just gotten used to the movement.

Reminds me of when I went back to incline bench after a break from it of probably 15 months. Benching was fine but I felt like all my strength had somehow leaked out of my body and I was as strong as overcooked pasta. One of my many oh-so-humbling experiences in the gym.

Mr. CooL ICE · 16-10-2017 10:49am

October 16. W3D1

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 5
* belt *
120kg x 3
130kg x 3 (8.5)
135kg x 3 (9)
125kg x 3 (8)
125kg x 3 (8.5)
125kg x 3 (8.5)
125kg x 3 (8)
125kg x 3 (8.5)
125kg x 3 (9)

Up to x3 @9 with ~7.5% load drop. Was hoping to be able to go higher but 135 was a definite 9 today. Kinda realised why my form felt off halfway through the drop sets. Started paying more attention to knee path and everything felt better, but I got tired.

Bench (paused):
20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 3 (8)
90kg x 3 (8.5)
92.5kg x 3 (9)
85kg x 3 (8.5)
85kg x 3 (8.5)
85kg x 3 (9)

Up to x3 @9 with ~7.5% load drop. Was delighted to have gotten a triple for this high. Was hoping to get more volume in but ass rose high off the bench during 2nd rep of last set so figured technical breakdown is probably a 9.

Bench (3ct pause):
70kg x 5
75kg x 5 (9)
70kg x 5 (8)
70kg x 5 (8)
70kg x 5 (9)

Up to x5 @9. Everything was tired by this time.

Barely moved all weekend and drove everywhere, so legs were stiff. Should have done some mobility over the weekend to stay loose but was a lazy arse.

Hopefully roof doesn't get blown off the gym so I can deadlift tomorrow.

Mr. CooL ICE · 17-10-2017 10:01am

October 17. W3D2

Deadlift:
70kg x 3
90kg x 5
110kg x 5
* belt *
130kg x 4
140kg x 3 (8)
150kg x 3 (9.9)
140kg x 3 (8.5)
140kg x 3 (8)
140kg x 3 (8)
140kg x 3 (9)

Up to x3 @9. Top set was dodgy AF but I managed to find my groove later than I should; the second drop set. I think my breathing was all over the shop. Silly. Rest felt solid but was tired by 4th drop set.

Floor press:
20kg x 5
40kg x 5
60kg x 5
70kg x 4 (8)
80kg x 1 (hit off plate resting on rack - careless)
80kg x 4 (9.5)
72.5kg x 4 (8.5)
72.5kg x 4 (9)

Up to x4 @9. Top set was a 9.5 again. Silly. Only managed two drop sets as a result.

Front squat:
60kg x 5
80kg x 5 (8)
85kg x 5 (9)
77.5kg (8)
77.5kg (8)
77.5kg (8.5)

Up to x5 @9. Ran out of time so didn't get a 9 drop set.

Grand day. But I had some 9.5s when I shouldn't have. Still learning RPE.

Mr. CooL ICE · 19-10-2017 9:21am

October 19. W3D3

Pin squat:
20kg x 5 (no pin)
40kg x 5 (no pin)
60kg x 5 (no pin)
60kg x 1
80kg x 5
100kg x 5 (8)
105kg x 5 (8.5)
97.5kg x 5 (8)
97.5kg x 5 (8)
97.5kg x 5 (8)
97.5kg x 5 (8.5)
97.5kg x 5 (9)

Up to x5 @9. Thought 105 was a 9 but looking back, it was probably more of an 8.5. I just can't gauge RPE properly with this lift. I think deep down, I know that dumping the bar is an easy way out with this lift and as a result, I'm probably not pushing myself as much as I should.

Bench (tng):
20kg x 8
40kg x 8
60kg x 8
70kg x 8
80kg x 8 (9)
82.5kg x 8 (9.5)
75kg x 8 (10)

Up to x8 @10. I think 80 was an 8RM. Knew there was more in the tank so went to 82.5. Although it was a 9.5, I didn't go up again to reach 10 because the point of RPE is to reach a level of fatigue, not weight. I knew I wouldn't have been able to repeat 82.5 even. And barely managed to finish one drop set.

One of the few times I know I handled RPE correctly.

Push press:
20kg x 5
30kg x 5
40kg x 5
45kg x 5 (8)
50kg x 5 (8.5)
45kg x 5 (8)
45kg x 5 (8)
45kg x 5 (8.5)

Up to x5 @9. Was running out of time and didn't reach 9. But holy crap, my overhead pressing felt weak. Guess the RPE10 benching beforehand didn't help.

I need hugs

Mr. CooL ICE · 20-10-2017 9:15am

October 20. W3D4

Deficit deadlift:
20kg x 5
60kg x 3
80kg x 4
100kg x 5
120kg x 5
130kg x 5
135kg x 5 (9)
125kg x 5 (8)
125kg x 5 (8.5)

Up to x5 @9. My lower back got a bit achey during warmups. I possibly hadn't gotten myself mobile enough so was probably pulling with a rounded back. Although it felt fine by the top set, it got achey during the 2nd drop set so I stopped before reaching a 9.

CG bench press:
20kg x 5
40kg x 5
60kg x 5
70kg x 5 (8)
80kg x 5 (9)
72.5kg x 5 (8)
72.5kg x 5 (8)
72.5kg x 5 (8)
72.5kg x 5 (9)

Up to x5 @9. Guess I'm fatigued from yesterday.

Snatch grip RDL:
60kg x 5
70kg x 5
80kg x 5
90kg x 5
80kg x 5
80kg x 5
80kg x 5

Up to x5 @9. Didn't bother to note the RPEs as it was my grip that got me rather than the weight. However, I think I finally 'get' these. Beforehand, I didn't feel it in my upper back like what I heard about. But today, I felt them kinda on the inside of my upper lats, so perhaps I've finally started doing them properly?

Grand day. Delighted I have two days of rest now.

Alf Veedersane · 20-10-2017 9:38am

Nicolas Cage wrote: »

Up to x5 @9. Didn't bother to note the RPEs as it was my grip that got me rather than the weight. However, I think I finally 'get' these. Beforehand, I didn't feel it in my upper back like what I heard about. But today, I felt them kinda on the inside of my upper lats, so perhaps I've finally started doing them properly?

If you're not using wraps for the RDLs, might be worth your while.

The SG RDLs used to kill my lats and I'd feel it most up by the armpit.

Mr. CooL ICE · 23-10-2017 10:45am

October 23. W4D1

Squat:
20kg x 10
40kg x 5
60kg x 5
80kg x 5
100kg x 5
* belt *
120kg x 4
130kg x 4 (8.5)
135kg x 4 (9)
127.5kg x 4 (8.5)
127.5kg x 4 (8.5)
127.5kg x 4 (9)

Up to x4 @9. Was kinda hoping to squat 140kg but form just felt crap today. Had poor enough sleep over the weekend so maybe that didn't help.

Bench (paused):
20kg x 5
40kg x 5
60kg x 5
70kg x 4
80kg x 4 (8)
85kg x 4 (9)
80kg x 4 (8)
80kg x 4 (8)
80kg x 4 (8)
80kg x 4 (9)

Up to x4 @9. The 9 drop set came out of nowhere. Was hoping for more.

Bench (2ct pause):
80kg x 3 (7.5) - what?
85kg x 3 (9)
80kg x 3 (8)
80kg x 3 (8.5)
80kg x 3 (9)

Up to x4 @9. Assumed 80x3 would be a 9 but no, it felt easy. Maybe the last drop set from the previous bench had a bad setup that made it feel heavier? I dunno.

Grand day. Now for all the food.

Mr. CooL ICE · 24-10-2017 12:34pm

October 24. W4D2

Deadlift:
70kg x 3
90kg x 4
110kg x 5
* belt *
130kg x 4
140kg x 4 (8)
150kg x 4 (9)
142.5kg (9)

Up to x4 @9. Jaysus, was wrecked after one drop set. Complete form breakdown.

Pin press (mid range):
20kg x 5 (normal pause bench)
40kg x 5 (normal pause bench)
60kg x 5 (normal pause bench)
60kg x 2
70kg x 2
80kg x 2
90kg x 2 (8)
95kg x 2 (8.5)
100kg x 2 (9)
95kg x 2(8.5)
95kg x 2 (9)

Up to x2 @9. Don't care if it was a partial range of motion; pressing 100kg for a double was pretty damn empowering. That elusive number will be my bitch soon.

Tempo squat 3030:
60kg x 6
80kg x 6
100kg x 6 (8)
110kg x 6 (9)
102.5kg x 6 (8)
102.5kg x 6 (9)

Up to x6 @9. Tempo squats beforehand were always a race to beat going out of breath. Made sure I took a few breaths between each rep and was able to do more reps far easier than before. Only got two drop sets because I was just tired.

Managed feck all volume today and still exhausted. Ugh.

Mr. CooL ICE · 26-10-2017 9:55am

October 26. W4D3

Squat:
20kg x 8
40kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
130kg x 3 (-8)
140kg x 3 (8.5)
132.5kg x 3 (8)
132.5kg x 3 (8)
132.5kg x 3 (8)
132.5kg x 3 (8.5)
132.5kg x 3 (9)

Up to x3 @9. Stopped at 140kg despite it being an 8.5. It is the heaviest I've squatted since the meet and I was glad it felt easier than expected, but decided not to go heavier as I kinda need some squat volume.

Bench (tng):
20kg x 5
40kg x 5
60kg x 5
70kg x 4
80kg x 4 (8)
85kg x 4 (9)
80kg x 4 (8.5)
80kg x 4 (8)
80kg x 4 (8)
80kg x 4 (9)

Up to x4 @9. Right elbow felt sore doing these. It's been a little sore since the pin press on Tuesday. Realised after 1st drop set that right elbow was flaring bit time. Tucked it properly and things felt better.

Incline CG bench:
* loads of faffing about with rack height and bench position *
40kg x 6
50kg x 6
60kg x 6 (9)
55kg x 6 (8)
55kg x 6 (8)
55kg x 6 (8.5)

Up to x6 @9. Ran out of time so didn't manage any drop sets @9.

Good day. Delighted that squats finally don't feel like utter crap.

Alf Veedersane · 26-10-2017 10:11am

Nicolas Cage wrote: »

130kg x 3 (-8)

Negative RPE at 130kg.

Nice.

Mr. CooL ICE · 27-10-2017 9:39am

October 27. W4D4

Block pull:
70kg x 1 (from floor)
70kg x 1 (from floor)
90kg x 5 (from floor)
110kg x 3 (from floor)
110kg x 3
130kg x 3
140kg x 3
150kg x 3 (8)
160kg x 3 (9)
152.5kg x 3 (8)
152.5kg x 3 (8)
152.5kg x 3 (9)

Up to x3 @9. First time in a while that grip felt challenged. Satisfying though.

JM press:
20kg x 10
30kg x 6
40kg x 6
45kg x 6
50kg x 6
55kg x 6 (9)
50kg x 6 (8)
50kg x 6 (8)
50kg x 6 (8.5)
50kg x 6 (9)

Up to x6 @9. Still not sure if I'm doing these right at all.

DB row:
25kg x 6
30kg x 6
35kg x 6 (9)
32.5kg x 6 (8)
32.5kg x 6 (8)
32.5kg x 6 (8.5)

Up to x6 @9.

Grand day.

Mr. CooL ICE · 30-10-2017 11:32am

October 30. Pre holidays "see where I'm at" day

Going on holidays Wednesday morning, so using this break to see roughly what my 1RMs in squat and bench are

Squat:
20kg x 10 (wide stance)
60kg x 5 (wide stance)
60kg x 2
80kg x 5
100kg x 5
* belt and sleeves *
120kg x 2
130kg x 2
140kg x 1
145kg x 1
150kg x 1

140 and 145 felt a little shakey, but were somewhat fast. 150 felt solid AF but grindey at the same time. Figured it was RPE 9.5 so stopped.

Not up to my pre-meet numbers yet but form overall feels better.

Bench:
20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 2
90kg x 1
95kg x 1
100kg x 1 (+2.5kg PR)
105kg x 1 (lol)

90 and 95 felt solid and moved somewhat fast. 100 was shakey but moved faster than I expected. Wasn't quite a 9.5 so decided to YOLO with 105. It was the slowest, grindiest rep of my life and I hurt my lower back locking it out, but I locked it out.

Might lift some big boy numbers some day. Deadlift tomorrow should be a laugh.

Mr. CooL ICE · 31-10-2017 10:53am

October 31

Deadlift:
70kg x 1
70kg x 5
90kg x 5
110kg x 5
* belt *
130kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 1

Just seeing where I'm at. I've pulled 190 conventional before but with crappy form. This is the heaviest I've pulled with solid form. Was lightheaded and seeing spots after so decided to stop. Sumo is definitely weaker for me than conventional, but I'll persevere.

Pullup:
x 5
x 5

Barbell row:
40kg x 10
40kg x 10

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

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

Some arsing around with back-ish accessory stuff for sh1ts and giggles. Last time in the gym for an incredibly long time (6 days :eek:)

Alf Veedersane · 31-10-2017 3:52pm

Were the DLs sumo?

Blacktie. · 31-10-2017 3:58pm

Alf Veedersane wrote: »

Were the DLs sumo?

Sure might as well not have bothered deadlifitng if it's sumo.

Mr. CooL ICE · 31-10-2017 5:05pm

Yes, I'm faking it

Alf Veedersane · 31-10-2017 5:06pm

Blacktie. wrote: »

Sure might as well not have bothered deadlifitng if it's sumo.

I was impressed with it tbh given he doesn't pull sumo and to get within 20kg of his conventional pull.

Mr. CooL ICE · 06-11-2017 3:24pm

Had a short holiday that involved a lot of walking, standing and eating rubbish. Legs are in bits and am stiff as a plank. Tons of mobility needed. Am repeating the last two weeks of the program before moving on.

November 6. W3D1-2

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
* belt *
100kg x 5
120kg x 3 (9)
112.5kg x 3
112.5kg x 3
112.5kg x 3

Up to x3 @9. Holy crap, I felt weak.

Bench (paused):
20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 3
85kg x 3
77.5kg x 3
77.5kg x 3
77.5kg x 3

Up to x3 @9. Also felt weak, but nowhere near as bad as squats.

Bench (3ct pause):
70kg x 5
75kg x 5

Up to x5 @9. Ran out of time so had to leave.

Crappy day. But I guessed it might be.

Mr. CooL ICE · 07-11-2017 1:11pm

November 7. W3D2-2

Deadlift:
70kg x 5
90kg x 5
110kg x 3
* belt *
130kg x 3
140kg x 3
150kg x 3
160kg x 3 (9)
150kg x 3
150kg x 3
150kg x 3

Up to x3 @9. Jaysus, felt way stronger than expected. 150kg x 3 was a 9.5 three weeks ago but was barely an 8 today.

I watched some Cailer Woolam videos and got some ideas for loosening and warming up the hips, along with some setup stuff. What I think made the biggest impact was wide stance goblet squats, whereby I stick my knees out at the bottom and let the weight sink my hips down. Hips felt very loose when I started with my 70kg warmup set.

Maybe the cheeky airport toblerone triangle I had before the gym helped too. Who knows.

Floor press:
40kg x 10
60kg x 5
70kg x 4
80kg x 4 (9)
72.5kg x 4
72.5kg x 4
72.5kg x 4

Up to x4 @9. Shakey as hell. Don't like not using my legs.

Front squat:
60kg x 5
80kg x 5
80kg x 5
80kg x 5

Up to x5 @9, but I hit post-holiday don't-give-a-fcuk mode and deviated from the plan.

Grand day.

Mr. CooL ICE · 09-11-2017 10:18am

November 9. W3D3-2

Pin squat:
20kg x 5 (no pin, wide stance)
40kg x 5 (no pin, wide stance)
60kg x 5 (no pin, wide stance)
60kg x 2
80kg x 5
100kg x 5
110kg x 5 (9)
102.5kg x 5
102.5kg x 5
102.5kg x 5

Up to x5 @9. Movement felt stronger in general than Monday's normal squats, which is a relief.

Bench (tng):
40kg x 8
60kg x 8
70kg x 8
80kg x 8 (9.5)
72.5kg x 8
72.5kg x 8
72.5kg x 8

Up to x8 @10. Reckon going up 2.5kg would have been failure, so stopped at 80.

Push press:
20kg x 5
30kg x 5
40kg x 5
50kg x 5
55kg x 5 (9)
50kg x 5
50kg x 5
50kg x 5

Up to x5 @9. Had more in me but reached technical failure. Bar was going up but kept going forward or backwards. At least I felt like I wasn't complete crap at overhead pressing.

Grand day.

Mr. CooL ICE · 10-11-2017 9:34am

November 11. W3D4-2

Deficit deadlift:
70kg x 5 (no deficit)
80kg x 5
100kg x 5
120kg x 1
130kg x 5 (8.5ish)
120kg x 5
120kg x 5
120kg x 5

Up to x5 @9. My back got achey for some reason, which is weird because my hips felt loose from the start so stopped at 130. The drop sets felt fine though.

Close grip bench press:
20kg x 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5 (9)
72.5kg x 5
72.5kg x 5
72.5kg x 5

Up to x5 @9. Had more in the tank but kept flaring my elbows so stopped due to technical failure. Form > everything.

Snatch grip RDL:
40kg x 5
60kg x 5
80kg x 5
* wrist straps *
80kg x 5
90kg x 5
80kg x 5
80kg x 5
80kg x 5

Up to x5 @9. Borrowed some short straps from the gym and took a while to get used to them. Didn't go heavy but concentrated on form. Got a stretch in the hams and some burn in the lats, so think I did them right.

Grand day.

Alf Veedersane · 10-11-2017 10:47am

Nicolas Cage wrote: »

Got a stretch in the hams and some burn in the lats, so think I did them right.

Sounds like you did.

F*ck me, I got some awful DOMS in my lats from them.

Mr. CooL ICE · 13-11-2017 10:34am

November 13. W4D1-2

Squat:
40kg x 5
60kg x 5
80kg x 5
100kg x 5
* belt *
120kg x 4
130kg x 4 (9)
122.5kg x 4
122.5kg x 4
122.5kg x 4

Up to x4 @9. Squats still feel heavy. Hopefully that weak feeling fecks off soon. Form did feel solid at least.

Bench:
20kg x 5
40kg x 5
60kg x 5
70kg x 4
80kg x 4
90kg x 4
85kg x 4
85kg x 4
85kg x 4

Up to x4 @9. Think that's a 4RM for paused. 3rd rep was shakey and gave me the fear that there wouldn't be a 4th rep, but then that flew up.

Bench (2ct pause):
80kg x 3
80kg x 3
80kg x 3

Up to x3 @9. Had to rush these so didn't really go up to 9. Essentially did an RPE 8 repeat.

Squat feeling meh but bench feeling good. Grand day overall.

Mr. CooL ICE · 14-11-2017 11:02am

November 14. W4D2-2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
* belt *
130kg x 4
150kg x 4 (9)
142.5kg x 4
142.5kg x 4
142.5kg x 1

Up to x4 @9. Had high hopes of hitting 155 but my form just wasn't there. At 150, I kept doing silly stuff and had technical breakdown. First drop set was equally bad. I should have stopped there and saved it for another day, but I was stubborn. Silly stuff.

Pin press:
20kg x 5 (no pin)
40kg x 5 (no pin)
60kg x 5 (no pin)
70kg x 2 (no pin)
* wrist wraps *
80kg x 2
90kg x 2
100kg x 2 (9)
95kg x 2
95kg x 2
95kg x 2

Up to x2 @9. Found my wrist wraps and lifting straps when clearing out the house and decided to use them today. Didn't think they made any difference.

Tempo squat (3030):
60kg x 6
80kg x 6
100kg x 6
110kg x 6 (9.5)

Up to x6 @9. The difference between 100 and 110 was humongous. Hit a 9.5 so called it quits.

Meh day.

Sets of faahve

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