Sets of faahve

Mr. CooL ICE · 18-01-2018 11:19am

January 18. W2D3*

Missed Tuesday's session due to car crapping out and not being able to make it to the gym. Made some adjustments for today to cater for what I didn't do on Tuesday.

Lots of foam rolling of the glutes. Did some mobility Tuesday morning at home and realised my mobility has all but disappeared. Can't ignore this.

Rev band squat:
20kg x 8 (no band)
60kg x 5 (no band)
80kg x 5
100kg x 5
120kg x 5
140kg x 4
155kg x 4
145kg x 4
145kg x 4
145kg x 4

Up to x4 @9. Nice having this weight on my back.

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

Up to x5 @9. Was hoping to do 90x5 for my 9 but it just wasn't feeling strong. Then my drop sets felt piss easy in comparison. Lack of warmups? I dunno. I'd expect that if benching was first exercise but the body was definitely warm.

Push press:
20kg x 10
30kg x 7
40kg x 7
45kg x 7
45kg x 7
45kg x 7

Up to x7 @8, repeat. Grand

Pullup:
x 3
x 10

Wanted to do weighted but looked at the time and went "aaah jaysus". Feckin mobility work!

Was supposed to do push press and pullup on Tuesday, so did them today instead. In retrospect, I'm revising my program. I had two forms of overhead pressing for Mon/Tue and then direct delt work for Thu/Fri. Makes sense to split them up so it's Mon/Thu and Tue/Fri instead.

Grand day.

Mr. CooL ICE · 19-01-2018 10:47am

January 19. W2D4

Deadlift:
250kg x 5
70kg x 5
90kg x 5
110kg x 5
130kg x 2

Missing the gym on Tuesday meant there'd be no deadlifts this week. Decided to just go through the warmup routine so I won't feel completely weak next Tuesday.

Seal rows:
20kg x 8
40kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8

Up to x8 @8, repeat. I'm not really used to seal rows so they felt a bit crap. I don't like my breathing feeling restricted by lying down but I guess I'll just have to get used to it.

Lying rear delt raises:
2.5kg x 10
5kg x 10
5kg x 10
5kg x 10
5kg x 10
5kg x 10

Up to x10 @8, repeat. Haven't done these much before either. 5kg was too light and I didn't feel much of a burn here at all. Not much sweat either. But for something isolation-ey like this, a jump from 5kg to 7.5kg would feel huge.

Pullup:
x 5
5kg x 3
10kg x 3
5kg x 3
5kg x 3
5kg x 3

Up to x3 @9. First time adding weight in a few months. Lats were fried from yesterday and earlier rows so this was always going to be a struggle.

JM Press:
20kg x 7
30kg x 7
40kg x 7
50kg x 7
55kg x 7
50kg x 7
50kg x 7
50kg x 7

Up to x7 @9. Been a few weeks since I've done these so movement a bit all over the shop. Really felt it in the triceps afterwards.

Weird day.

19-01-2018 11:16am

I had to go look up seal rows. Ornk Ornk
I knew what they were after all, didn't know that was the name

I've to do mob work too

Deano7788 · 19-01-2018 11:19am

Nicolas Cage wrote: »

January 19. W2D4

Deadlift:
250kg x 5
70kg x 5
90kg x 5
110kg x 5
130kg x 2

That's a pretty impressive deadlift, although a weird way to go about a warmup!:pac:

Alf Veedersane · 19-01-2018 11:19am

bluewolf wrote: »

I had to go look up seal rows. Ornk Ornk
I knew what they were after all, didn't know that was the name

Mr. CooL ICE · 22-01-2018 10:34am

January 22. W3D1

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

Up to x3 @9. I had 150x3 in my head if everything went well, but 135x3 felt heavy. Tbh, 145x3 was more like an 8-8.5 and I was tempted to go for 150x3 but declined. Bit silly in retrospect. Otherwise, form felt good.

Bench:
20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
95kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3

Up to x3 @9. Was hoping 100x3 was on the cards today but 95x3 was definitely a 9. The dropsets felt a bit easier than expected. There's a chance I wasn't using leg drive properly for the 95x3. Dunno.

BTN press:
20kg x 7
30kg x 7
40kg x 7
40kg x 7
40kg x 7

Up to x7 @8, repeat. Was hoping for more sets but just got tired by the end.

Ok day.

Mr. CooL ICE · 23-01-2018 10:37am

January 23. W3D3

Deadlift:
70kg x 5
90kg x 5
110kg x 5
* belt *
130kg x 3
150kg x 3
155kg x 3
145kg x 3
145kg x 3
145kg x 3

Up to x3 @9. 150x3 felt like an 8, so was going to go up to 160. But then I remembered there's this thing called an RPE chart that I'm supposed to use and keep forgetting to am sometimes too stubborn to use. Sure enough, 155x3 felt like a 9. Was happy considering I hadn't pulled anything heavyish in two weeks, and not heavyish sumo pulled since before christmas.

SSB squat:
60kg x 5
80kg x 5
90kg x 5
90kg x 5
90kg x 5

Up to x5 @8, repeat. I think I used this wrong. The handles are supposed to face slightly away from me when SSB is resting in the rack, but I was using them the opposite way. I think? Anyway, bar felt very shakey and heavier than it should.

Pullup:
x5
5kg x 3
10kg x 3
5kg x 3
5kg x 3
5kg x 3

Up to x3 @9. Meh.

Thumbs-down lateral raise:
2.5kg x 10
5kg x 10
5kg x 10

Ran out of time. Wanted more sets. But the 2.5 was too easy and 5kg felt a bit better this week anyway.

Good day.

Alf Veedersane · 23-01-2018 10:56am

I'm not sure I understand the confusion about the SSB bar in the rack so colour me confused too

Deano7788 · 23-01-2018 11:15am

That might be the same as the one they have in UL, it has to face a certain way or else you have to nearly force it into position when unracking and the entire thing feels way more difficult and nearly off balance.

Mr. CooL ICE · 23-01-2018 11:20am

Yeah, unracking it felt bad. Even standing still after unracking felt bad as it was almost, uh, bouncing?

Anyway, a quick google image search shows they're mostly the same:

Because I unracked it the other way around, the plates would have been higher up which probably caused the instability and made the thing feel way heavier than it should have.

Meh, was only my third time using it. It wouldn't be normal if I didn't make silly mistakes.

Alf Veedersane · 23-01-2018 11:23am

The handles point differently to that depending on the rack I use (different shape hooks I guess). Still usually means showing through it to unrack it.

Mr. CooL ICE · 23-01-2018 1:38pm

Alf Veedersane wrote: »

The handles point differently to that depending on the rack I use (different shape hooks I guess). Still usually means showing through it to unrack it.

Are you sure it's not the bar itself? The hook shape should be negligible. On the bar I use, as well as all the ones I've googled, the handles are not aligned with the cambered part. There's a 20-30 degree angle going on.

In the pic above, if you turned the bar the other way around, the handles would face the other way.

Alf Veedersane · 23-01-2018 1:49pm

Nicolas Cage wrote: »

Are you sure it's not the bar itself? The hook shape should be negligible. On the bar I use, as well as all the ones I've googled, the handles are not aligned with the cambered part. There's a 20-30 degree angle going on.

In the pic above, if you turned the bar the other way around, the handles would face the other way.

It could be. It was just wild speculation. I can't say I ever paid any attention to it, to be honest.

Mr. CooL ICE · 25-01-2018 10:35am

January 25. W3D3

Pause squat:
20kg x 8
40kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 5
110kg x 5
110kg x 5
110kg x 5

Up to x5 @9. I was kinda on autopilot and had it in my head that 120x5 would be a 9, but in the middle of drop sets, I thought that maybe it was more like an 8. Probably could have gone for 125x5 and gotten a paused rep PR. Too bad I was still half asleep. At least my form felt solid throughout.

Bench (tng):
20kg x 5
40kg x 8
60kg x 8
75kg x 8
85kg x 8
77.5kg x 8
77.5kg x 7

Up to x8 @10. Going for high reps @10 is always difficult when trying to gauge the target weight. 85x8 was at least a 9.5 so I think I nailed it. And got a tng rep PR. Only completed one drop set so if fatigue was the aim today, I think I achieved it.

<Quick bit of pec/front delt stretching>

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

Up to x5 @9. I should have been able to do heavier than 45x5, but my upper body was tired after the benching.

Good day.

Mr. CooL ICE · 26-01-2018 11:10am

January 26. W3D4

RDL:
20kg x 5
40kg x 5
60kg x 5
* straps *
80kg x 4
100kg x 4
110kg x 4
120kg x 4
110kg x 4
110kg x 4
110kg x 4

Up to x4 @9. Really concentrating on form here as lack of lat tension could be the reason why my conventional deadlift is so bad.

Yates row:
60kg x 5
70kg x 5
80kg x 5
75kg x 5
75kg x 5
75kg x 5

Up to x5 @9. I remember being able to bang out 8-10 reps at 70kg a long time ago, but my form was probably awful. Kept form as strict as possible here and dear god, my lats got a battering.

CGBP:
40kg x 5
60kg x 5
70kg x 5
75kg x 5
70kg x 5
70kg x 5
70kg x 5

Up to x5 @9. Was tired from the RPE 10 sets yesterday, so can't complain.

Facepull:
23kg plate x 20
23kg plate x 20
23kg plate x 20
23kg plate x 20

I usually do facepulls towards the forehead to get a bit of external rotation in, but was pulling towards the chin/neck instead to isolate the rear delts. Kept it light and used a tempo. Holy crap, my delts were on fire.

Good day. My entire posterior chain is in bits. Except my calves. Fcuk the calves.

Alf Veedersane · 26-01-2018 11:42am

Nicolas Cage wrote: »

Up to x5 @9. I remember being able to bang out 8-10 reps at 70kg a long time ago, but my form was probably awful. Kept form as strict as possible here and dear god, my lats got a battering.

Yeah, your lats will know all about it doing rows after RDLs.

Alf Veedersane · 26-01-2018 9:22pm

Nicolas Cage wrote: »

SSB squat:
Up to x5 @8, repeat. I think I used this wrong. The handles are supposed to face slightly away from me when SSB is resting in the rack, but I was using them the opposite way. I think? Anyway, bar felt very shakey and heavier than it should.

I started today and hadn't noticed that I had the handles pointing back towards me when one of the lads called over to switch it around and the handles would point away.

It was only when I looked at what difference it would make when I unracked that I appreciated the difference. Bar was unloaded and turned around.

Mystery: solved.

Mr. CooL ICE · 27-01-2018 9:55am

Alf Veedersane wrote: »

I started today and hadn't noticed that I had the handles pointing back towards me when one of the lads called over to switch it around and the handles would point away.

It was only when I looked at what difference it would make when I unracked that I appreciated the difference. Bar was unloaded and turned around.

Mystery: solved.

Did you try unrack it when it was the wrong way around? It feels very unstable. So unstable, it could be its own variation of regular SSB squats.

Alf Veedersane · 27-01-2018 10:52am

Nicolas Cage wrote: »

Did you try unrack it when it was the wrong way around? It feels very unstable. So unstable, it could be its own variation of regular SSB squats.

I had only done a warm up with the bar so I didn't get to feel it but the weight would be pushing a different way so I imagine it would be discombobulating.

Mr. CooL ICE · 29-01-2018 11:08am

January 29. W4D1

Squat:
20kg x 3
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 4
135kg x 4
145kg x 4
137.5kg x 4
137.5kg x 4
137.5kg x 4

Up to x4 @9. 145x4 was undoubtedly a 9. Legs were jelly. Form wasn't there today and I'm not sure why. If it was, 150x4 could have been on the cards.

Bench:
20kg x 5
40kg x 5
60kg x 5
75kg x 4
85kg x 4
92.5kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4

Up to x4 @9. Didn't use the RPE chart so the 92.5x4 was a shot in the dark, but it was right.

BTN press:
20kg x 6
30kg x 6
35kg x 6
35kg x 6
35kg x 6
35kg x 6
35kg x 6

Up to x8 @8, repeat. Graaand.

Ok day overall.

Alf Veedersane · 29-01-2018 12:00pm

Nicolas Cage wrote: »

Didn't use the RPE chart so the 92.5x4 was a shot in the dark, but it was right.

I never, ever thought of using the chart. It probably would have been useful.

To be fair, I only saw it referenced in your log, checked it out and realised it would have been handy.

But then completely forgot about it.

Mr. CooL ICE · 30-01-2018 10:38am

January 30. W4D2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
* belt *
130kg x 4
150kg x 4
142.5kg x 4
142.5kg x 4
142.5kg x 4

Up to x4 @9. 9 set was lighter than I had hoped for, but my form was rock solid. Since last week, I have been paying special attention to lat tightness. Limiting factor here felt like my legs.

Belt squat:

My gym doesn't have anywhere to belt squat properly. I had a few ideas to experiment and the coach helped me out, more so out of his own curiosity than anything else.

1) Barbell with one end on ground kept in place by heavy dumbbells while other side had the weights slightly off the deadlift platform*. Dumbbells (a 40kg and 55kg) kept slipping. The pullup belt also slipped and threw my weight forward unexpectedly, which scared me.

2) Same as above, but barbell up against the wall and I stood on bumper plates*. No barbell slipping occurred, but the chain on the pullup belt kept slipping and throwing me off.

3) Just threw some plates on the pullup belt and stood on bumper plates*. With 40kg between my legs, I didn't have much room to stand properly. I was able to bang out 10 reps pretty easily, so figured I'd never be able to get enough weight on the belt for this to be effective.

* I needed some elevation otherwise plates would hit ground without me getting proper depth

I guess I'll just have to stop being a pussy and do the damn front squats I was trying to avoid. Ugh.

Pullup:
x6
5kg x 6
5kg x 6
5kg x 6
5kg x 6

Weird day. Felt like I spent too much time messing and wasn't productive. On the other hand, now I know that belt squats are a no go.

Alf Veedersane · 30-01-2018 10:52am

Belt squats are great for hitting just the quads and aren't as taxing overall as front squats.

But they're a hooerrr to set up.

Could probably do them in my gym with the jerk blocks but other than that, not a hope of trying to MacGyver a set up.

Mr. CooL ICE · 01-02-2018 10:38am

February 1. W4D3

Reverse band squats:
20kg x 3 (sans bands)
60kg x 5 (sans bands)
80kg x 3 (sans bands)
80kg x 3
* sleeves *
100kg x 5
* belt *
120kg x 5
140kg x 3
160kg x 3
165kg x 3
155kg x 3
155kg x 3
155kg x 3

Up to x3 @9. Heaviest weight I've had on my back to date. 160kg felt like an 8 so I was going to go for 170kg. But the RPE chart said 165. Well fcuk you RPE chart for being utterly no craic.

And then the 165 was a perfect 9. I'm sorry, RPE chart.

Bench (tng):
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. Was hoping for 95, but bar just felt weirdly shakey in my hands throughout? I dunno. Maybe I wasn't gripping the bar tightly or something.

Push press:
30kg x 6
40kg x 6
45kg x 6
45kg x 6
45kg x 6

Up to x6 @8. Wanted more sets but ran out of time. Oh well.

Grand day.

Alf Veedersane · 01-02-2018 10:50am

Nicolas Cage wrote: »

Up to x3 @9. Heaviest weight I've had on my back to date. 160kg felt like an 8 so I was going to go for 170kg. But the RPE chart said 165. Well fcuk you RPE chart for being utterly no craic.

And then the 165 was a perfect 9. I'm sorry, RPE chart..

Mr. CooL ICE · 02-02-2018 10:10am

February 2. W4D4

Block pull (conv):
70kg x 5
90kg x 5
110kg x 5
130kg x 3
150kg x 3
110kg x 3
110kg x 3

Plan today was to work up to a triple and ensure I kept lat tightness. Lately, I've noticed a flaw in my movement pattern in that the more horizontal my torso, the more likely I am to just let my lats go. It's probably partly why my conventional deadlift is so crap and is not so apparent when I sumo.

Anyway, lat tightness started to go around 130kg so I should have stopped then but like a fool, I went to 150. Tweaked my lower back. I'm an idiot.

JM press:
20kg x 6
40kg x 6
50kg x 6
60kg x 6
65kg x 6
60kg x 6
60kg x 6
60kg x 6

Up to x6 @9. Grand.

Barbell row:
60kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8

Up to x8 @8, repeat. 2nd last set was crappy and my chest collapsed, so lats weren't engaged properly. Sorted it for the last set.

Facepull:
23kg plate x 20
23kg plate x 20
23kg plate x 20
23kg plate x 20
23kg plate x 20

I think my lats need work. I've always preferred pullups/chinups for lat work as I never really felt I got much from rows (any variation). Chances are I just never did rows properly. I'm going to concentrate on strengthening this aspect of my lats for the next while and hopefully with perseverance, my deadlift will start sucking less.

Mr. CooL ICE · 05-02-2018 10:40am

February 5. W5D1

2nd 4-week block. Plan is to up volume on the main lifts slightly and bring bench frequency back to 4/week from 3/week.

Squat:
60kg x 5
60kg x 1
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 5
140kg x 5
145kg x 5
135kg x 5
135kg x 5
135kg x 5

Up to x5 @9. Something wasn't quite right today and I couldn't put my finger on it for ages. Then before my last drop set, I realised my wrists were achey, which to me has always been a sign that the bar is resting more on my hands than my delts. Squeezed my elbows together when unracking and the last set felt easier.

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

Up to x5 @9. I know I've tng benched 90x5 before, but I think this is a new paused 5RM. Just felt right today.

BTN press:
20kg x 7
30kg x 7
35kg x 7
35kg x 7
35kg x 7
35kg x 7
35kg x 7

Plan was up to x7 @8, repeat. 35kg probably was more like a 7 because it never really felt challenging. But I've had a tendency to lose form if the bar gets heavy, so no harm in keeping it light to reinforce proper movement patterns for now.

Mr. CooL ICE · 06-02-2018 10:30am

February 6. W5D2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
* belt *
130kg x 5
150kg x 5
142.5kg x 5
142.5kg x 3
142.5kg x 3

Up to x5 @9. Some guy started using a punch bag just a few feet away from me and it was pretty offputting. My gym is small so hadn't much hope of adjusting. Realised my form was falling so last two drop sets were cut short. Boooo.

Floor press:
20kg x 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5
75kg x 5
75kg x 5
75kg x 5

Up to x5 @9. Hadn't done these in a while. Grand.

SSB squat:
60kg x 7
80kg x 7
90kg x 7
90kg x 7
90kg x 7
90kg x 7

Up to x7 @8, repeat. Jaysus, these absolutely kill me. Whatever about the weight, keeping a closer stance (than my LB squat stance) to isolate the quads makes these just unpleasant. Stairs are gonna be fun tomorrow.

Pullup x10

Had plans to do a few sets of ~8, but time was lacking today. Had at least 2 more in the tank, so there's that.

Ok day

Mr. CooL ICE · 08-02-2018 11:10am

February 8. W5D3

Pin squat:
20kg x 5 (paused, no pin)
60kg x 5 (paused, no pin)
80kg x 3 (paused, no pin)
80kg x 3
100kg x 5
120kg x 5
125kg x 5
115kg x 5
115kg x 5
115kg x 5

Up to x5 @9. I think this is the heaviest I've gone on pin squats by 15kg.

The first time I ever went heavy-ish with pin squats, I had awful lat doms afterwards. I'd guess it is the type of movement that reinforces correct bracing for me.

Bench (tng):
20kg x 8
40kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 6
85kg x 6
85kg x 6

Up to x6 @10. Reckon 90x6 was a 9.5. But the 2nd drop set was certainly a 10, so left it at that.

OHP into push press:
20kg x 6
30kg x 6
40kg x 6
45kg x 6/3
42.5kg x 6/2
42.5kg x 5

Up to x6 @9... I dunno how to denote this. After reading a few articles on delt hypertrophy, one thing I read about was a way of overloading the OHP by going to failure, then doing push press to failure. I combining this idea with reps by RPE and just didn't think it through at all, at all at all. Well, my entire upper body is fried right now, so objective reached. I think? I dunno.

Good day.

Mr. CooL ICE · 09-02-2018 9:43am

February 9th. W5D4

Had 55 minutes to do everything, so took some shortcuts today.

RDL:
60kg x 6
80kg x 6
100kg x 6
120kg x 6
130kg x 6
120kg x 6
120kg x 6
120kg x 6

Up to x6 @9. Felt better than two weeks ago and also much stronger. Didn't bother with straps and just went alternate grip instead.

Yates row:
60kg x 4
80kg x 4
80kg x 4
80kg x 4
80kg x 4
80kg x 4

Up to x4 @8, repeat. Was supposed to be to RPE 9, but time.

CGBP/facepull superset:
40kg x 6
60kg x 6/23kg plate x 20
80kg x 6/29kg plate x 20
80kg x 6/29kg plate x 20
80kg x 6/29kg plate x 20

CGBP was supposed to be x6 @9 and I wanted to complete 100 facepulls with a 29kg plate, but ran out of time.

Shame about time limit, but good day under the circumstances.

Mr. CooL ICE · 12-02-2018 10:12am

January 12. W6D1

Squat:
20kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 6
* belt *
120kg x 6
140kg x 6
132.5kg x 6
132.5kg x 6
132.5kg x 6

Up to x6 @9. Was hoping for 145x6. However, I had a dodgy stomach yesterday and was wary of my strength being down - or worse. Considering I had jelly legs for the last reps of the drop sets, it was probably a good call to stop at 140.

Buuuuttt... 6RM, so yay? Been a long time since I've gone above 5 as a rep range for competition squats.

Bench:
20kg x 6
40kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 6
85kg x 6
85kg x 5
85kg x 6

Up to x6 @9. Last two drop sets were sloppy. Had to rack the 2nd one early as I had slipped back on the bench. Pretty much did the exact same thing on the 3rd. Realised I hadn't been bracing the back properly between reps as a result of trying to rep a bit faster. I'll know better next time.

Buuutt... 6RM here too.

BTN press:
20kg x 8
30kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8

Up to x8, repeat. Kept good form and although not heavy, sets were tough with this rep range. Might be getting technically proficient with this lift now.

Good day.

Mr. CooL ICE · 13-02-2018 11:07am

February 13. W6D2

Deadlift:
20kg x 5
70kg x 5
90kg x 5
110kg x 6
* belt *
130kg x 6
145kg x 6
135kg x 6
135kg x 6
135kg x 6

Up to x6 @9. 130kg x 6 just felt heavy. Not heavy in my hands, but heavy on the legs. My legs are definitely the weak point here. Avoided 150x6 and stuck with 145x6 and was glad I did.

I could have used my back more and gone heavier, but that would have defeated the purpose. Being strict on form after being complacent for so long is pretty humbling.

Pin press:
20kg x 5 (no pin)
40kg x 5 (no pin)
60kg x 5
80kg x 3
95kg x 3
100kg x 3
95kg x 3
95kg x 3
95kg x 3

Up to x3 @9. Such a weird feeling movement.

Front squat:
60kg x 5
70kg x 7
70kg x 7
70kg x 7
70kg x 7

Up to x7 @8, repeat. I haaate front squats. I could possibly have gone heavier, but the real struggle was staying upright. Technical proficiency won't come overnight so it'll be another while before I can FS some not so embarrassing numbers.

Meant to do a quick pullup AMRAP before I left but I forgot.

Session felt somewhat depressing.

Alf Veedersane · 13-02-2018 12:14pm

Nicolas Cage wrote: »

Session felt somewhat depressing.

Don't. You're building a stronger machine.

And front squatting 70x7 @8 for sets with good form is better than front squatting 80x7 for sets with manky form. You're probably getti9ng more out of the front squats at 70 with good form anyway.

Also, pin press is strong.

Mr. CooL ICE · 15-02-2018 10:55am

February 15. W6D3

Reverse band squat:
20kg x 5 (no bands)
60kg x 5 (no bands)
80kg x 5 (no bands)
80kg x 1
* sleeves *
100kg x 5
* belt *
120kg x 5
140kg x 5
160kg x 4
165kg x 4
155kg x 4
155kg x 4
155kg x 4

Up to x4 @9. Had two glasses of wine followed by a bad night sleep so although strength felt ok, energy was dire. Took really long rest periods. Above took about 50 minutes :eek:

Bench (tng):
20kg x 5
40kg x 5
60kg x 5
75kg x 5
85kg x 5
92.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5

Up to x5 @9. Form felt good.

OHP:
20kg x 10
30kg x 5
35kg x 7
35kg x 7
35kg x 7

Up to x7 @8, repeat. Was running out of time so had extra short rest periods. This rep range would normally be around 40-45kg for me but the above was better than nothing, I guess.

Such a long session considering how little I did. About 1h45. Ugh.

Mr. CooL ICE · 16-02-2018 12:25pm

February 16. W6D4

Box squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4

Up to x4 @9. First time doing these. They seemed... easy? I was probably doing them wrong. Had feet wide (somewhere between squat and sumo stance), kept shins vertical and lowered my ass to the box before exploding upwards through the hips. I thought my numbers would be lower.

Barbell row:
60kg x 8
70kg x 8
70kg x 8
70kg x 8

Up to x8 @8, repeat.

JM press/facepull superset:
20kg x 7
40kg x 7
50kg x 7
60kg x 7/29kg plate x 20
60kg x 7/29kg plate x 20
60kg x 7/29kg plate x 20
60kg x 7/29kg plate x 20
60kg x 7/29kg plate x 20

Up to x7 @8, repeat and wanted to do 100 facepulls. My triceps and upper back were bollocksed after this.

Good day.

Alf Veedersane · 16-02-2018 1:55pm

Nicolas Cage wrote: »

Up to x4 @9. First time doing these. They seemed... easy? I was probably doing them wrong. Had feet wide (somewhere between squat and sumo stance), kept shins vertical and lowered my ass to the box before exploding upwards through the hips. I thought my numbers would be lower.

Did you pause on the box?

Mr. CooL ICE · 16-02-2018 3:10pm

I did pause, but I didn't sit back. That is what some guides about box squatting for raw lifters suggest.

Mr. CooL ICE · 19-02-2018 10:19am

February 19. W7D1

Squat:
20kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 5
140kg x 4
150kg x 4
140kg x 4
140kg x 4
140kg x 4

Up to x4 @9. Think this is a 4RM. But due to how slow the last rep at 150 was while form was solid, I'm pretty sure this was an accurate 9.

Bench:
20kg x 5
40kg x 5
60kg x 5
75kg x 4
85kg x 4
95kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4

Up to x4 @9. Another 4RM. Used a different rack and bar than usual so the uncomfortable environment helps get out of my comfort zone.

BTN press:
20kg x 6
30kg x 6
40kg x 6
40kg x 6
40kg x 6

Up to x6 @8, repeat. Was hoping for more sets but 3rd set was a struggle.

Good day. I'm happy to be moving in the right direction.

Mr. CooL ICE · 20-02-2018 10:55am

February 20. W7D2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
* belt *
130kg x 4
145kg x 4
155kg x 4
145kg x 4
145kg x 4

Up to x4 @9. Felt like I was trying to shrug my shoulders during the top set. Was able to correct it by flexing my triceps for the first drop set. 2nd drop set and the habit crept back in. Left it at that as I was tired and head was a mess.

Floor press:
20kg x 5
40kg x 5
60kg x 5
80kg x 4
85kg x 4
80kg x 4
80kg x 4
80kg x 4

Up to x4 @9. Shoulders and elbows got achey doing these. Think I may have been shrugging here too. Fsake.

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

Up to x5 @8, repeat. Felt heavy, but no chance of failure here. Wanted more sets but was running out of time.

Pullup:
x10

Was going to be a cheeky AMRAP on the way out the door but I stopped short of failure simply due to the previous achiness of the shoulders and elbows. I didn't feel the aching during the pullups so it was a precaution. But nice to know I can bang out 10 pullups easily enough having not done them in 2 weeks.

Sore day. I need food and sleep.

Mr. CooL ICE · 22-02-2018 10:58am

February 22. W7D3

Pin squat:
20kg x 5 (paused, no pin)
60kg x 5 (paused, no pin)
60kg x 2
80kg x 5
100kg x 5
120kg x 5
110kg x 5
110kg x 5
110kg x 5

Up to x5 @9. 120x5 felt rough. How in the name of jaysus was 125x5 so easy 2 weeks ago?

Bench (tng):
20kg x 5
40kg x 5
60kg x 8
75kg x 8
85kg x 8
80kg x 8
80kg x 8
80kg x 8

Up to x8 @10. 85x8 felt like a 9.5, so left it at that. Form was a remarkable improvement as I felt my bench getting sloppy lately. Bar felt heavy in my hands but always moved smoothly.

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

Up to x5 @8, repeat. Grand.

Good day.

Mr. CooL ICE · 23-02-2018 9:44am

February 23. W7D4

RDL:
20kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 5
120kg x 5

Up to X5 @9. Recorded myself and my knees were going back on descent before going forwards, so this was probably some weird RDL/GM hybrid. Did one back off set and concentrated on correcting knees and left it at that.

Barbell rows:
60kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5

Up to X5 @8, repeat. Tweaked my calf muscle in last set. Wut?

CGBP/facepull:
20kg x 5
40kg x 5
60kg x 5
80kg x 5/29kg plate x 20
80kg x 5/29kg plate x 20
80kg x 5/29kg plate x 20
80kg x 5/29kg plate x 20
80kg x 5/29kg plate x 20

Up to x8 for CGBP, repeat. Going through the motions.

Was short on time today so was ok with cutting stuff short.

Mr. CooL ICE · 26-02-2018 11:04am

February 26. W8D1

Squat:
20kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 5
140kg x 5
147.5kg x 5
140kg x 5
140kg x 5
140kg x 5

Up to x5 @9. Had one dodgy rep in the warmup 140 and it made me doubt going for 150x5. So I went for 2.5kg below that :cool:. Drop sets felt heavy but moved well.

Bench:
20kg x 5
40kg x 5
60kg x 5
75kg x 5
85kg x 5
95kg x 4+F
85kg x 5
85kg x 5

Up to x5 @9. Had my head set on 92.5x5 for top set but 85 felt really good, so tried 95x5. Big mistake. Got the last rep about 2 inches from my chest before my ass rose up and I tweaked my left calf muscle. Roll of shame! Drop sets would have been 90kg but I had well and truly fecked myself because my left side felt significantly weaker than my right and only got two drop sets.

Silly, silly mistake. Patience, Nic. Patience!

BTN press:
20kg x 7
30kg x 7
35kg x 7
35kg x 7
35kg x 7
35kg x 7
35kg x 7

Up to x7 @8, repeat. Moved well and felt kinda lighter as the sets went on.

Mixed day.

Dtp1979 · 26-02-2018 11:05am

Are you benching paused?

Mr. CooL ICE · 26-02-2018 12:07pm

Unless otherwise stated, paused. 'tis practise for the competition lifts.

If you have a look back at previous sessions, I'd have touch and go denoted as "Bench (tng)" or their more obvious variation names such as "CGBP" or "Floor press".

Mr. CooL ICE · 27-02-2018 11:52am

February 27. W8D2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
* belt *
130kg x 5
145kg x 5
155kg x 5
145kg x 5
145kg x 4

Up to x5 @9. Form during warmups felt solid. Felt like I was finally 'getting' lat engagement. First 4 reps of top set were slow but form held together but 5th was a disaster.

Was wrecked come 2nd drop set, so abandoned.

Pin press:
20kg x 5 (no pin)
40kg x 5 (no pin)
60kg x 5 (no pin)
70kg x 4
80kg x 3
90kg x 2
100kg x 2
95kg x 2
95kg x 2
95kg x 2

Up to x2 @9. Felt I could have gone higher for top set but was a little wary after yesterday. Last rep on last set went too far forward and was a grind to lock out.

Front squat:
60kg x 4
70kg x 4
80kg x 4
80kg x 4
80kg x 4
80kg x 2

Up to x4 @8, repeat. Really felt these in the quads as I was trying to go ATG while keeping chest up. Last set was terrible as I was leaning forward and on my toes. Reckon I had gotten tired and had started resorting to where I was stronger; a back squat position. So stopped there.

Pullup
x12

A few reps left in the tank.

Ugh. Meh day.

Alf Veedersane · 27-02-2018 1:29pm

Your lats and triceps had put in a good chunk of work before you got to front squats. It's no surprise it was harder to keep your elbows up and not lean forward at the end of that.

Also, still repping 100kg on pin press.

Not sure how all that was so meh.

Mr. CooL ICE · 05-03-2018 11:23am

March 5. W9D1

So, there was no W8D3/W8D4 due to a certain national weather event. Couldn't get near the gym and neither could the staff. Had loads of cabin fever induced energy that was driving me mad. Had a few power walks including one which resulted in my sprinting across a green until I hit about 3ft deep snow. I probably looked mental but my knees felt a bit achey afterwards.

Did plenty of shovelling of the front of the house. Also helped build a snowman which was like strongman training (tyre flips and atlas stones for weaklings). Didn't do much mobility work but did a few squat sits over the course of the few days, which helped.

Plan for this 4-week block is do add volume by doing stuff I'm terrible at; high rep work and unilateral leg work. I have the fear.

Squat:
20kg x 5
20kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 5
140kg x 4
145kg x 4
125kg x 8
125kg x 8
125kg x 8

Up to x4 @9, then drop sets were going to be double the reps of the top set @ RPE 8 based on what weight the top set was. This is the plan for the main lifts for the next 4 weeks.

Good to see strength didn't regress much from the last few days. I suck at anything beyond 5 reps and this sucked. Was gasping for breath and legs were like jelly after the 1st set, but got used to it for the rest.

Bench:
20kg x 5
40kg x 5
60kg x 5
70kg x 4
80kg x 4
90kg x 4
77.5kg x 8
77.5kg x 6
77.5kg x 8

Up to x4 @9. 80x4 felt weak and thought 90x4 wasn't in me today but I went for it anyway. Was grand. Had to rack before finishing 2nd drop set as my arms were fcuked. Last drop set was at least an RPE 9.5.

BTN press:
20kg x 6
30kg x 6
35kg x 6
35kg x 6
35kg x 6
35kg x 6
35kg x 6

Up to x6 @8, repeat. Was grand. Probably should have gone up in weight but was short of time so took shorter rests instead.

I need all the food.

Mr. CooL ICE · 06-03-2018 11:07am

March 6. W9D2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
* belt *
130kg x 5
150kg x 3
165kg x 3
140kg x 6
140kg x 6
140kg x 6

Up to x3 @9. 150x3 felt really good so I went for 165x3 rather than 160. Bit of an overestimation as 165x3 ended up being a 10. Last rep was slow and got stuck halfway but rather than drop it, I managed to grind it out whilst keeping form. Delighted.

Drop sets should have been 145 @8 if the 165 was a 9, but because it was a 10, they were 140. Gym instructor (who usually isn't in on Tuesdays) said it was his first time seeing my sumo in ages and said it looked really solid. Said my stance might be too wide as my shins aren't vertical at bottom position. Never even thought about that as any recordings I had made were from the side to check my back position. Narrowed my stance a tiny bit for last drop set and yeah, it felt a bit easier.

Incline bench:
20kg x 5
40kg x 6
60kg x 6
70kg x 4
75kg x 4
70kg x 4
70kg x 4
70kg x 4

Up to x4 @9. I suck at incline, which is why I'm doing them. Ass barely stayed on the bench for most of the reps. Moved alright otherwise.

Dumbbell walking lunge/pullup superset:
10kgs length x 2/x8
10kgs length x 2/x8
10kgs length x 2/x8

Length of astro is 6 lunges per Nic Cage size leg, so would be 12 lunges per leg. Had a 1 minute break between each exercise (not each superset) and was bollocksed by the end. My conditioning is really bad at the moment. But I did feel my legs burn a little so, yay?

Tough day. But a good day.

Mr. CooL ICE · 08-03-2018 10:02am

March 8. W9D3

SSB squat:
20kg x 5
60kg x 5
80kg x 5
100kg x 5
105kg x 5
100kg x 5
100kg x 5
100kg x 5

Up to x5 @9. Form breakdown occurred in a handful of reps during drop sets as my hips started shooting back and chest falling forward. Seemed like I was resorting to where I was stronger (LB position) so it was far more of a fight to keep form than to shift weight. Was always able to correct on the subsequent rep.

Bench (tng):
20kg x 5
40kg x 5
60kg x 6
70kg x 6
80kg x 6
90kg x 6
85kg x 6
85kg x 6
85kg x 6

Up to x6 @10. The 90x6 was at most an RPE 9, but I was running short of time so kinda had to hurry up. Reckon 95x6 @10 was on the table. Compared to 4 weeks ago (also x6 @10), that was a 9.5 and I couldn't finish the drop sets so today was an improvement in some ways, I guess. But level of fatigue wasn't achieved, so boo.

OHP:
20kg x 6
30kg x 6
40kg x 6
45kg x 6
45kg x 6
45kg x 6
45kg x 6

Up to x6 @8, repeat. Realised afterwards that I had meant to do push press. Oops!

Good day.

Mr. CooL ICE · 09-03-2018 10:26am

March 9. W9D4

Sweeping deadlift:

(To save some googling, it's where the bar is banded to something in front of you and forces you to use the lats more to stop the bar drifting away)

70kg x 5 (no band)
90kg x 3 (no band)
90kg x 3
110kg x 4
130kg x 4
145kg x 2
145kg x 2
145kg x 2

First time trying these and it was supposed to be up to x4 @9. Instead, I kept the reps low just for a bit of practise. Despite only 6 working reps, my lats were pretty fried. No belt though. I usually wear a belt from 130kg onwards but I didn't miss it today.

CGBP/facepull superset:
20kg x 6
40kg x 6
60kg x 6
70kg x 6/23kg plate x 20
80kg x 6/23kg plate x 20
80kg x 6/23kg plate x 20
80kg x 6/23kg plate x 20
80kg x 6/23kg plate x 20
80kg x 6/23kg plate x 20

Up to x6 @8 and going for 100 facepulls, but did 120 by accident. Oh well.

Wide grip pullup:
x 10

Was done and looked at clock and had been here 1hr5, which is short. I usually do a deadlift accessory followed by rows, but the sweeping deadlifts seemed to kill two birds. Cheeky AMRAP and holy jaysus, the wider grip makes them far weaker than I expected.

Good day.

Sets of faahve

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