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Sets of faahve

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Comments

  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    November 16. W4D3-2

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

    Up to x3 @9. Form felt dodgy. Kept leaning forward. Realised my shoulders weren't locked as tight as possible. Elementary stuff. What makes it worse is that I didn't realise this until the last set :rolleyes:

    Bench (tng):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 4
    80kg x 4
    90kg x 4 (9)
    85kg x 4
    85kg x 4
    85kg x 4

    Up to x4 @9. Grand.

    Incline CG bench:
    40kg x 6
    50kg x 6
    60kg x 6
    65kg x 6 (9)
    60kg x 6
    60kg x 6
    60kg x 6

    Up to x6 @9. Getting slightly better at these.

    Grand day.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    November 17. W4D4-2

    Block pull:
    40kg x 5 (from floor)
    70kg x 5 (from floor)
    90kg x 5 (from floor)
    110kg x 5 (from floor)
    110kg x 3
    130kg x 3
    150kg x 3 (9)
    142.5kg x 3
    142.5kg x 3
    142.5kg x 3

    Up to x3 @9. Was expecting to pull much more but strength just wasn't there today. I pulled 160 for a triple from the floor last week so 150 from blocks was disappointing. Oh well.

    JM Press:
    20kg x 8
    30kg x 6
    40kg x 6
    50kg x 6
    60kg x 6
    65kg x 6 (9)
    60kg x 6
    60kg x 6
    60kg x 6

    Up to x6 @9. Grand.

    One-arm DB row:
    25kg x 6
    32.5kg x 6
    32.5kg x 6
    32.5kg x 6

    Up to x6 @9. Was running out of time so didn't reach a 9, but I was pretty close anyway.

    Meh day.


  • Registered Users Posts: 24,450 ✭✭✭✭ Alf Veedersane


    I seem to find pulling from blocks harder than from the floor...


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    November 20. W5D1

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

    Up to x3 @9. For the first time in weeks, squats felt good. All I had to do was ensure shoulders remained tight. I can't let such a basic cue fail me again.

    Bench (tng):
    20kg x 7
    40kg x 5
    60kg x 5
    70kg x 7
    80kg x 7 (9.5)
    75kg x 7
    75kg x 7 (9.5)

    Up to x7 @10. 80 was a 9.5. I was going to shoot for 85x7. If I gave myself some extra rest, I could have done it, but didn't have enough time today. Good though because I only managed two drop sets.

    Close grip bench:
    70kg x 5
    70kg x 5
    70kg x 5
    70kg x 5

    Up to x5 @8, repeat. My CGBP is bigger than this, but had fatigued myself at this point. Which was kinda the aim, I guess.

    Good day. But wonder what it would have been like if I gave myself more time...


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    November 22. W5D2

    Knew today was going to be a longer session than usual, so made extra time. But rain and traffic happened so the extra time I made meant nothing. Still had to rush everything.

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

    Up to x3 @9. Form was shakey but didn't feel weak. Maybe I'm not used to benching first? It's been 2nd lift of the day for the last 2 months.

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

    Up to x3 @9. Rushed these. Felt strong until the last rep of 150, where form completely fell apart. Drop sets were grand though.

    Push press:
    20kg x 3
    30kg x 3
    40kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    Up to x5 @8, repeat. Felt grand. Could possibly have gone higher, but time.

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

    Up to x5 @8, repeat. I could possibly have gone higher, not sure. But also, time.

    Meh day.


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  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    November 24. W5D3

    Pause squat:
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    120kg x 4 (9)
    112.5kg x 4
    112.5kg x 4
    112.5kg x 4

    Up to x4 @9. Happy enough with 120kg as I haven't pause squatted in ages. First time with this stance.

    I hate pause squats, but my form has always felt better when they've been part of my programming.

    Pin press (chest level):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 4
    80kg x 4
    90kg x 4 (9)
    85kg x 4
    85kg x 4 (9.5!!!)

    Up to x4 @9. Top set felt great, but drop sets just started falling apart out of nowhere.

    Snatch grip RDL:
    40kg x 5
    60kg x 5
    * straps *
    80kg x 5
    100kg x 5
    100kg x 5
    100kg x 5

    Up to x5 @8, repeat. Knew I could RDL more than before and that grip was a limiting factor. Still tough as hell though. Me fookin hamstrings!

    Ok day. Had one of the most stressful days ever yesterday so was glad to just get through this session intact.


  • Registered Users Posts: 24,450 ✭✭✭✭ Alf Veedersane


    You find you have the hang of RPE now?

    I know them drop-set weakness feels all too well.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    You find you have the hang of RPE now?

    I know them drop-set weakness feels all too well.

    Nope. I don't think I'll ever get the hang of it properly. But I think I'm better at it than before.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    November 27. W6D1

    Squat:
    20kg x 3
    40kg x 5
    60kg x 6
    80kg x 5
    * sleeves *
    100kg x 5
    * belt *
    120kg x 4
    135kg x 4
    140kg x 4 (9)
    130kg x 4
    130kg x 4
    130kg x 4

    Up to x4 @9. Squat numbers slowly coming back to where they should be, but with form feeling much more solid.

    Bench (tng):
    20kg x 3
    40kg x 5
    60kg x 5
    70kg x 3
    80kg x 3
    90kg x 3 (9)
    82.5kg x 3
    82.5kg x 3
    82.5kg x 3

    Up to x3 @9. Was hoping top set would be 95-100kg but 90 was definitely a 9. Felt way heavier than expected.

    CG floor press:
    60kg x 6
    65kg x 6

    Up to x6 @8, repeat. I felt a sharp pain in my right medial delt unracking for the 65kg, but finished the set anyway. Walked around the gym, moving my arm and doing air lateral raises to loosen it up. I knew nothing was damaged and I could walk it off, but I didn't have a whole lot of time left so just left.

    Even as I type this, my shoulder feels perfect. Typical


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    November 29. W6D2

    Bench:
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 4
    80kg x 4
    85kg x 4
    90kg x 4 (9)
    82.5kg x 4
    82.5kg x 4
    82.5kg x 4

    Up to x4 @9. Happy with this

    Deadlift:
    50kg x 5
    90kg x 4
    110kg x 4
    130kg x 1
    140kg x 2
    150kg x 4 (9.5)
    140kg x 4
    140kg x 4
    140kg x 4

    Up to x4 @9. Top set was a disaster and had complete form breakdown on last rep. Drop sets all felt good and I kinda realised part of my setup had been arseways. Long story short; if I feel comfortable in the setup for sumo, it means I haven't performed the setup properly.

    OHP:
    20kg x 6
    30kg x 6
    40kg x 6
    50kg x 6
    50kg x 5
    50kg x 3

    Up to x6 @8, repeat. Don't know wtf I was doing here. My mind decided to wander and I didn't do what I was supposed to do and realised I was lifting heavier than I should have been.

    Pause squat:
    60kg x 6
    80kg x 6
    90kg x 6
    90kg x 6

    Up to x6 @8, repeat. Was running out of time so not sure if 90kg was a 8 or not. Just decided to get some bit of volume in.

    Not a good day.


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  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    December 1. W6D3

    Squat w/reverse bands:
    20kg x 5 (no bands)
    40kg x 5 (no bands)
    60kg x 5 (no bands)
    80kg x 5
    * sleeves *
    100kg x 5
    * belt *
    120kg x 2
    140kg x 2
    150kg x 2
    155kg x 2 (9)
    145kg x 2
    145kg x 2
    145kg x 2

    Up to x2 @9. This program had asked for squats with wraps on the even weeks, but I ignored that aspect as I don't have wraps so did normal squats. But the point of these days is to overload the squat, so I had an idea and hung purple bands from the top of the rack so it gave a similar training effect to wraps. It felt bloody weird. Like, 120kg is a warmup but also when the bar starts to feel heavy. I could have gone to 160, I reckon, but this was my first time doing these so I decided to stop at my old 3RM, 155.

    So yeah, after these, I want to be an equipped lifter!

    Bench (2ct pause):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 2
    80kg x 2
    90kg x 2
    95kg x 2 (9)
    87.5kg x 2
    87.5kg x 2
    87.5kg x 2

    Up to x2 @9. These were fine.

    Red band rows:
    x 10
    x 10
    x 10
    ...and counting

    This was supposed to be pendlay rows up to x6 @8, repeat, but I completely messed up my time this morning. Instead of only doing warmups, I left the gym early and decided to do a few sets of 10 rows with a band under my feet.

    I'm seriously annoyed that I ran out of time. This program is scarce enough with the direct back work so I shouldn't miss this. Oh well.

    Weird day.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    December 4. W7D1

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    * sleeves *
    100kg x 3
    * belt *
    120kg x 2
    130kg x 2
    140kg x 2 (9)
    132.5kg x 2
    132.5kg x 2
    132.5kg x 2

    Up to x2 @9. Was hoping for maybe 145, but wasn't strong enough today. Form felt good, aside from one rep in a drop set (can't remember which).

    Bench (tng):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 6
    80kg x 6
    85kg x 6 (9.5)
    80kg x 6
    80kg x 6
    80kg x 6

    Up to x6 @10. Reckon I could have gone for 87.5x6 but any time I had a true 10 set, I'd barely manage a single drop set. At least stopping at 9.5 meant I could get some volume in.

    CG bench:
    70kg x 4
    75kg x 4
    75kg x 4
    75kg x 4

    Up to x4 @8, repeat. Bar kept swaying towards the left. I've always had problems keeping a symmetrical bar path with CGBP.

    Had a weekend of staying up late, eating rubbish and not moving very much so under those circumstances, today was pretty good.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    December 6. W7D2

    Bench:
    20kg x 8
    40kg x 5
    60kg x 5
    70kg x 3
    80kg x 2
    90kg x 2
    97.5kg x 2 (9)
    92.5kg x 2
    92.5kg x 2
    92.5kg x 2

    Up to x2 @9. Was thinking beforehand of going for 100x2. But in an effort to better learn RPE, I have to start using the RPE chart and stop winging it. The 90kg set felt like a 7, so that meant todays estimated 1RM is ~104kg which meant that a set of 2 @9 should be around 96.1kg. I compromised.

    The 97.5kg felt more like an 8.5 but considering it matched a previous 2RM with more in the tank, I'm dead happy.

    Deadlift:
    40kg x 1
    70kg x 3
    90kg x 3
    110kg x 3
    * belt *
    130kg x 2
    150kg x 2
    165kg x 2
    157.5kg x 2
    157.5kg x 2
    157.5kg x 2

    Up to x2 @9. New sumo 2RM. Was feeling super confident and ignored the RPE chart because the stars aligned and I was able to dial in a controlled setup and aggressive pull from the floor. Last drop set was dogsh1t though.

    Push press:
    20kg x 4
    40kg x 4
    50kg x 4
    50kg x 4
    50kg x 4

    Up to x4 @8, repeat. Grand.

    Front squat:
    60kg x 4
    80kg x 4
    90kg x 4
    90kg x 4
    90kg x 4

    Up to x4 @8, repeat. Grand.

    Great day for the parish.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    December 8. D7D3

    Pause squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 3
    120kg x 3
    130kg x 3 (9)
    122.5kg x 3
    122.5kg x 3
    122.5kg x 3

    Up to x3 @9. I wanted to give up and go home during these. Hate pause squats. Ugh. But form felt alright.

    Pin press (chest level):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 3
    80kg x 3
    90kg x 3 (9)
    85kg x 3
    85kg x 3
    85kg x 3

    Up to x3 @9. Were grindy and bar path was a bit all over the shop.

    Snatch grip RDL:
    70kg x 4
    90kg x 4
    110kg x 2 (!)
    100kg x 4
    100kg x 4
    100kg x 4

    Up to x4 @8, repeat. Went for 110kg but no way was a set of 4 going to be an 8, so I backed down. My poor hammies :(

    Grand day.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,360 CMod ✭✭✭✭ coffee_cake


    Sumoooooo


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    bluewolf wrote: »
    Sumoooooo

    Ermahgerd! Serrmerrr!


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    December 11. D8D1

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    * sleeves *
    80kg x 5
    100kg x 3
    120kg x 3
    135kg x 3
    145kg x 3 (9)
    137.5kg x 3
    137.5kg x 3
    137.5kg x 3

    Up to x3 @9. Top set was grand. Last drop set was a little sloppy and I tweaked something in my left lower back. Will stay mobile.

    Bench (tng):
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 3
    80kg x 2
    90kg x 2
    97.5kg x 2 (9)
    92.5kg x 2
    92.5kg x 2
    92.5kg x 2

    Was thinking of going heavier but it was cold in the gym and I was a little tired after the weekend. Drop sets were pretty easy though.

    Close grip floor press:
    80kg x 5
    80kg x 5
    80kg x 5

    Up to x5 @8, repeat. Last set was probably a 9.5. Had planned on doing this lower but just left some weight on the bar and didn't think about it too much. Glad I finished it anyway. Hope I didn't induce unwarranted fatigue.

    Expected the body to be wrecked after doing some spotting yesterday, but was surprisingly fine. Good day overall.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    December 13. W8D2

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

    Up to x3 @9. 90x3 was possibly an 8.5. Even with the RPE chart, a 9 would have been 92.5 so I decided to leave it for another day, despite expecting to hit 95. Sure enough, the drop sets got progressively easier so, umm, I probably just wasn't warmed up.

    Deadlift:
    70kg x 3
    90kg x 3
    110kg x 3
    * belt *
    130kg x 3
    150kg x 3
    170kg x 3 (9)
    160kg x 3 (9.5)

    Up to x3 @9. New sumo 3RM. Warmups just felt good so I decided to go nuts. But the 160kg was hellishly slow and grindy so I decided to leave it at the one drop set.

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

    Up to x5 @8, repeat. Was grand.

    Pause squat:
    60kg x 5
    80kg x 5
    100kg x 5
    100kg x 5
    100kg x 5

    Up to x5 @8, repeat. Could possibly have gone higher but I was running out of time so wanted to at least get the volume in.

    Good day.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    December 15. W8D3

    Reverse band squat:
    40kg x 5 (no band)
    60kg x 5 (no band)
    80kg x 5
    100kg x 4
    120kg x 3
    140kg x 2
    150kg x 2
    160kg x 2 (9)
    150kg x 2
    150kg x 2
    150kg x 2

    Up to x2 @9. I honestly have no idea if 160 was a 9 or not because this lift variant is so alien to me.

    2ct pause bench:
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 4
    80kg x 2
    90kg x 2
    95kg x 2 (9)
    90kg x 2
    90kg x 2
    90kg x 2

    Up to x2 @9. Was graaand.

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

    Up to x5 @8, repeat. Probably could have gone higher for this, but it's been a long time since I've done these so form and some sort of a back pump was more important.

    Good day. Next week is a bit of a deload followed by testing. Lets hope the unavoidable festivities over the weekend don't affect me too badly.


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    Jaysus, forgot to log Monday's session.

    W9D1

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 3
    * belt *
    120kg x 2
    140kg x 1

    Bench:
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 3
    80kg x 2
    90kg x 1
    95kg x 1

    Deadlift:
    70kg x 3
    90kg x 3
    110kg x 3
    * belt *
    130kg x 2
    150kg x 1
    160kg x 1

    SBD up to a single of approx 92% of estimated 1RMs. Grand


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  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    December 20. W9D2

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

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

    Deadlift:
    70kg x 3
    90kg x 3
    110kg x 3
    * belt *
    130kg x 1
    145kg x 1

    SBD warmup routines, going no further than 80% of estimated 1RMs. Grand

    Had pints last night, so took the morning off and went at lunchtime. The difference in my general mobility is huge when I train later in the day. Sinking the hips down for sumos just came so easy.

    Testing 1RMs on Friday. Woop woop!


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    W9D3

    Squat:
    20kg x 5
    40kg x 5
    60kg x 5
    * sleeves *
    80kg x 5
    100kg x 3
    * belt *
    120kg x 2
    130kg x 1
    140kg x 1
    150kg x 1
    160kg x 1 (2.5kg PR)

    Was slow, but solid. Never lost position. No obvious sticking point. Could possibly have gone for 165kg but decided to save my body.

    Took a video of the 150 and depth was borderline. Need to pay more attention to this going forward.

    Bench:
    20kg x 5
    40kg x 5
    60kg x 5
    60kg x 3
    70kg x 3
    80kg x 2
    90kg x 1
    100kg x 1
    107.5kg x 1 (2.5kg PR)

    Repeated 60kg warmup because I was shrugging my shoulders. The 107.5 was slow as hell, but no obvious sticking point.

    Deadlift:
    70kg x 3
    90kg x 3
    110kg x 3
    130kg x 1
    140kg x 1
    150kg x 1
    160kg x 1
    170kg x 1
    180kg x F
    180kg x F

    Had a deadlift fart at 150. The 170 was slow and grindy and nothing compared to the triple recently. No PR here. Oh well.

    Might try conventional next week for the craic.


  • Registered Users Posts: 24,450 ✭✭✭✭ Alf Veedersane


    Nice work!



  • Registered Users Posts: 12,406 ✭✭✭✭ Dtp1979


    Youve made huge gains in squat and bench this year well done. How much did your deadlift go up by?


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    Deadlift hasn't gone up much, but it's a tricky one. Did 175kg in February, then did a dodgy 190kg during the summer and switched to sumo for a while where I managed 170kg x 3, but no 180kg.


  • Registered Users Posts: 12,406 ✭✭✭✭ Dtp1979


    In the past year what have your squat and bench increased by?


  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    Best breakdown I can do is this.

    February meet: 140kg (HB), 90kg, 175kg

    Learned low bar and over the course of the summer got a range of rep PRs. Squatted 147.5x5, 155x3 and 157.5x1. Benched 90x5 (tng), 95x3, 97.5x2. Deadlifted 175x3 and 190x1.

    September meet: 155kg, 95kg, 170kg, going 3/9 in a day I want to forget.

    After the meet, I changed my squat stance because I had a tendency to lose tightness at the bottom and bar always shifted forwards. This mainly involved widening my stance (from around 120% shoulder width to ~ 150%), feet at 45 degrees (as opposed to 30). This was difficult as I had glaring mobility issues and hip weaknesses that made depth very hard to reach. I also changed from conv to sumo stance to work on hips and leg drive.

    Tested maxes at the end of October before going on holidays: 150kg, 105kg, 170kg.

    Tested maxes yesterday and got 160kg, 107.5kg, 170kg.


  • Registered Users Posts: 12,406 ✭✭✭✭ Dtp1979


    Best breakdown I can do is this.

    February meet: 140kg (HB), 90kg, 175kg

    Learned low bar and over the course of the summer got a range of rep PRs. Squatted 147.5x5, 155x3 and 157.5x1. Benched 90x5 (tng), 95x3, 97.5x2. Deadlifted 175x3 and 190x1.

    September meet: 155kg, 95kg, 170kg, going 3/9 in a day I want to forget.

    After the meet, I changed my squat stance because I had a tendency to lose tightness at the bottom and bar always shifted forwards. This mainly involved widening my stance (from around 120% shoulder width to ~ 150%), feet at 45 degrees (as opposed to 30). This was difficult as I had glaring mobility issues and hip weaknesses that made depth very hard to reach. I also changed from conv to sumo stance to work on hips and leg drive.

    Tested maxes at the end of October before going on holidays: 150kg, 105kg, 170kg.

    Tested maxes yesterday and got 160kg, 107.5kg, 170kg.

    Jesus 17kg increase on Bench is a lot

    Edit. Sorry 17.5kg :)


  • Registered Users Posts: 24,450 ✭✭✭✭ Alf Veedersane


    Dtp1979 wrote: »
    Jesus 17kg increase on Bench is a lot

    Edit. Sorry 17.5kg :)

    The 90kg bench in the comp in February wasnt a PR, iirc.

    That said, big jump in the bench all the same


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  • Registered Users Posts: 17,058 ✭✭✭✭ Mr. CooL ICE


    The 90kg bench in the comp in February wasnt a PR, iirc.

    It was :) Everything in February was a PR so that's a good reference point for progress.


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