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Can I come too

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    #1952
    Dtp1979
    Registered Users Posts: 12,760 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    The ones that aren't for dumbells are over 40 or 50 quid as well for a pair. Strength shop ones are Ok but then shipping brings it up
    I'll think about it anyway I suppose I'm OK for the mo

    Are you looking for Olympic fractional plates or the 1”?


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    #1953
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Dtp1979 wrote: »
    Are you looking for Olympic fractional plates or the 1”?

    2" ones to throw on the barbell. 1.25kg x2 maybe


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    #1954
    Dtp1979
    Registered Users Posts: 12,760 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    2" ones to throw on the barbell. 1.25kg x2 maybe

    They’re not that expensive on eBay. The pic below also has the option to buy a full set for 60


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    #1955
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Thanks dtp I'll take a proper look though i don't think they ship to ireland



    prog w2d5 29 11

    OHP (Seated or Z Press if height an issue) 4x8 7 RPE
    Barbell: 7
    Switching to 7.5kg dbs: 10, 9, 9

    Push-Ups * MyoReps 15 - 20
    Knees down for the first set
    So: 18
    4 reps, # sets at 1/2 height (did 12 last wk at various levels) : xxxxxx
    Useless today

    Seated band face pulls 3x15 - 20 9 RPE
    Purple+black band: xxx


    DB or Band Curls 3x 2/fail 10 - 20
    7.5kgx2 as strict as poss:
    11, 8, 10

    Bent Over Lateral Raise 3x15 - 20 9 RPE
    2kg plates:12, 10, 10


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    #1956
    Dtp1979
    Registered Users Posts: 12,760 ✭✭✭✭Dtp1979


    They do, as I’ve bought from them. I use parcel motel though so maybe they think I’m English


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    #1957
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    They do, as I’ve bought from them. I use parcel motel though so maybe they think I’m English

    What?


    You're not English?


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    #1958
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Prog w3d1 01 12

    Squat
    1x1 6 RPE 90kg grand
    5x5 7 RPE 80kg xxxxx

    Bench
    4x8 6 RPE 40 or 44kg
    40kg xxxx

    Horiz Row of choice
    3x3/fail bent over rows
    20kg bar x 12, 12, 10


    Tough today am tired anyway and then i was focusing hard on bracing everything and form so the squats went slowly. They looked good i think though. Good depth and heels behaved. Yuss


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    #1959
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    PSA: do not, I repeat, do NOT drink a hot chocolate shortly before deadlifting
    Spent most of the session trying not to throw it back up every time i braced. I wish that was a joke
    Lol


    Prog w3d2 02 12

    Deadlift 14x1 7 RPE
    120kg xxx xxx xxx xx xxx

    Tempo Bench @310 5x3 6 RPE
    40kg or 44kg
    44kg xxxxx
    Prob more like 7 rpe but sure

    Tricep Extension 2x3/fail 8 - 15
    15, 12
    Vrt Row of choice3x3/fail 8 - 15
    12, 12, 12


    I want a deadlift PR for xmas
    It's hilarious last time I tested i was like fcuk deadlifts and now I'm like deadlifts yeaaaaa
    Prob will barely match my pr if i test now or something

    Anyway the 120s were grand I would like next week to be 124-130 though it's 16x1 so we'll see

    Surprisingly had doms today after the squats yesterday
    Great arm pump now. Big arms pls


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    #1960
    Dtp1979
    Registered Users Posts: 12,760 ✭✭✭✭Dtp1979


    16 sets or 1 set of 16?


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    #1961
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    16 sets. All singles
    Was moaning about my setup so now I have to practise it


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    #1962
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    I had lasagne about an hour before I had to go for a deadlift triple at RPE 8.

    I basically became a tube of toothpaste being squeezed except the toothpaste had been replaced by lasagne.

    It was nice but I hadn't wanted to taste it again.


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    #1963
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    got through a few high bar squats and sad pushups - i'll try again tomorrow. headcold. at least i dont have to worry about going to the gym:cool:


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    #1964
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Too much sudafed last week, too much work this week
    Deadlift singles up to 136kg today just to get moving
    Would be much easier if I wasn't introducing some stupid forward roll on the bar at the start. But it was grand anyway
    Champagne time!


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    #1965
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Prog w4d1 19 12

    Squat
    1x1 6 RPE 92kg x grand but still don't like the forward lean
    5x4 7 RPE 80kg xxxx

    Bench
    4x8 6 RPE xxxx
    30kg bc i have noodle arms today
    Needs more champagne...

    Horiz Row of choice
    3x3/fail bent over rows
    20kg bar x 10, 10, 10


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    #1966
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Prog w4d2 22 12

    Deadlift 16x1 7 RPE
    Focus on no roll forward
    126kg x
    Gone back down to 110kg
    110kg x about 10 reps
    Really high gravity day :(

    Tempo Bench @310 5x3 6 RPE
    42kg xxxxx

    Must do these later/tmrw:
    Tricep Extension 2x3/fail 8 - 15
    15, 12
    Vrt Row of choice3x3/fail 8 - 15
    12, 12, 12

    Heading home tomorrow so I'll get a session done in the morning. Probably back Sunday might pick it up again then also.
    Been mad busy with work but catching up now that I'm on hols til Jan. Need to keep up the walks as I have a ton of kgs to lose at this stage. Thanks lockdowns. Have a potential spinning bike purchase under consideration


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    #1967
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Prog w4d3 24 12

    High Bar Squat
    4x2/fail 6 - 8 70kg
    5, 6, 6, 6
    Harder than should be

    Push-Ups 3x 3/fail 6 - 12
    Knees down
    10, 9, 10

    Changed accessories to:
    Banded tris 10, 10, 10
    Banded lats 10, 10,10

    Merry Xmas all


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    #1968
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    Happy Christmas, bluewolf


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    #1969
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Back home back to action

    Non prog 30 12

    Squat
    84kg nice
    92kg x1 v nice, happiest with this, super depth and form good
    100kg x1 bit of fwd lean but nice
    106kg x1 same as above
    112kg x1 more lean
    116kg x1 very fwd lean but better than the 115kg last year
    Figured out how to sit back more and did it on the 92 but panicked as usual on the heavier weights and went back to leaning on the way down which means more lean on the way up
    If I work on the form there and really drill it at the 92-96kg mark I think I'll make strides as its what's holding me back on the PRs

    Backoff doubles
    100kg xx

    Bench
    46kg easy
    52kg x
    56kg x ffs stop windmilling elbows
    52kg tempo-ish sets of 3 mostly focusing on elbows: xxx

    Also i bought the spin bike ahhh
    Hopefully have it next week


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    #1970
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Great to be back up to my normal deadlifts again
    Coach sez my form is a million times better than last time I was up to those squat & deadlift weights too which is awesome

    Non prog 31 12

    Deadlifts
    126kg x
    134kg x
    140kg ok
    146kg couldn't get it off the floor lols. Really need to eat properly

    120kg 4x1 xxxx

    Bench ELBOWS
    36kg x
    42kg x
    50kg x
    56kg x
    60kg x fail. Clearly see my elbows swinging back to 90 degrees in the video. Ffs

    50kg 4x1 xxxx elbows were absolutely perfect in these. Yaaaas

    Lats & tris xxx


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    #1971
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    Lats & tris xxx



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    #1972
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Non prog 01 01 21

    Hb squats
    70kg x 3, 3, 3, 3

    Bench pause on chest
    40kg 4x8 xxxx

    Rows 7.5kg xx about 10reps
    Flys 7.5kg xx about 10 reps
    Tried another set of a few reps on both at 17.5kg to finish. Flys were half rom


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    #1973
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Non prog 05 01
    Squat
    80kg 5x5 xxxxx

    Bench
    36kg 4x8 ELBOWS xxxx
    Ys good elbows

    Bent Over rows
    Bar 3x15 xxx


    Waiting for new prog from coach. Requested squat singles so I can work on form but did the old program again today anyway

    Emergency foam rolling as my lower back is in paiiiin - tight muscle kind of pain - too much couch time and not enough foam rolling after heavy lifts. Much better already

    Speedy session

    Got the RP diet app and my spin bike arrived. Gona up the activity levels as lockdown life is not agreeing with me


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    #1974
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Did my Trip class on my new bike and I'm very happy <3


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    #1975
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Non prog 06 01

    Deadlift 10 x 1 about 110kg EMOM
    Xxxx xxxxx

    Tempo Bench @310 5x3 6 RPE
    42kg xxxxx

    Tricep Extension (banded) 2x3/fail 8 - 15
    12, 12

    Vrt Row of choice(banded Lats) 3x3/fail 8 - 15
    15, 15


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    #1976
    Dtp1979
    Registered Users Posts: 12,760 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    Non prog 06 01

    Deadlift 10 x 1 about 110kg EMOM
    Xxxx xxxxx

    Tempo Bench @310 5x3 6 RPE
    42kg xxxxx

    Tricep Extension (banded) 2x3/fail 8 - 15
    12, 12

    Vrt Row of choice(banded Lats) 3x3/fail 8 - 15
    15, 15

    EMOM?


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    #1977
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Every minute on the minute

    Though tbh I only did the first half that way. Was OK for time today


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    #1978
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    Every minute on the minute

    Though tbh I only did the first half that way. Was OK for time today

    Do you ever get a DTFP warning? :p


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    #1979
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Alf Veedersane wrote: »
    Do you ever get a DTFP warning? :p

    If that means do the program I am not on a program til next week! Plus he said do EMOM if I wanted :p


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    #1980
    Alf Veedersane
    Registered Users Posts: 24,578 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    If that means do the program I am not on a program til next week! Plus he said do EMOM if I wanted :p

    H****y used say..actually it was YNDTFP I think.


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    #1981
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Alf Veedersane wrote: »
    H****y used say..actually it was YNDTFP I think.

    Oo I think it might have been ftfp!


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