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Sets of faahve

1…4142444647…51

Comments

  • #1292
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Squat: 1x5 @ 130kg and 2x5 @ 120kg. Have widened my stance a little bit and didn't record so no idea how depth was, but it felt good.

    Bench: 1x5 @ 87.5kg and 2x5 @ 82.5kg. Have also widened my stance and pushed feet forward. I usually tuck them as far behind me as i can keep them flat but have a tendency to roll my feet inwards. Am trying something different while keeping knees below my hips. Feels loose but I'll try another few sessions with it.

    Hack squat/pullups: 3x supersets @ 55kg/BW for 8/10,8,8 with 90s rest between everything. Hack squats were tough.



  • #1293
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Deadlift: 1x5 @ 165kg and 2x5 @ 150kg. Top set felt heavy but using a cheap, slippery bar didn't help. Chalked up for back down sets and grip was easier

    OHP: 3x5 @ 52.5kg w 3 mins rest. Probably some sort of a rep PR. Not sure. Either way, felt good.

    EZ JM press: 3x8 @ 35.5kg w 2 mins rest. Room in the tank.

    One arm DB row: 3x8 @ 35kg w 2 mins rest. Wanted to do chest supported row but it was taken. Probably as heavy as I've ever gone.

    Facepull: 2x15kg @ meh



  • #1294
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    SSB squat: 5x5 @ 120kg w 3 mins rest. Stance only slightly widened. Pushed the weight a bit and could be a SSB PR. Can't remember tbh. Either way, there was room for more despite pushing the weight this week, so that's good.

    TNG bench: 90kg for 3x6 w 2 mins rest. Happy with this.

    Weighted chinups: 1x6 @ 15kg and 2x6 @ 5kg with 2 mins rest.

    Banded 45 hyper: 3x12 w blue band. Finished the above with 20 minutes to spare so moved this in here. The blue band is somewhere between 1 and 2 red band's resistance I reckon.

    Good session.



  • #1295
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Heels up 1.5 goblet squat: 3x8 @ 45kg w 3 mins rest. Strength again ok but with increased rest, this was taxing on the cardio. But a rep is like 3-4 seconds long so that's loots of breath holding.

    Incline DB press: 27.5kg for 8, 8, 7 w 2 mins rest. This felt weaker than last week. Good thing I didn't go up.

    One arm cable row: 4x8 @ near full stack.

    Kelso shrugs: 3x8 @ 65kg w 2 mins rest. A bit harder and still not sure I'm doing it right. I'm pretty much rolling my shoulders forward and back and trying to move the weight as far as possible without flexing my elbows.

    One arm tricep extension: 3x8 @ something not so hard w 1 mins rest.

    No barbell Friday continues



  • #1296
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Squat: 1x5 @ 135kg and 3x5 @ 122.5kg w 3 mins rest. Felt really good and first time recording sets since widening my stance. Depth is there. Great stuff.

    Bench: 1x5 @ 90kg and 3x5 @ 85kg w 2 mins rest. Top set felt like hell and backoffs not much better. Have to get stronger.

    Hack squat/pullups: 3x supersets @ 55kg/BW for 8/10 with 2 mins rest between everything. Everything a bit easier than last week so have to go heavier.



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  • #1297
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Deadlift: 1x5 @ 170kg and 3x5 @ 152.5kg w 3 mins rest. Top set felt weak and a tad sloppy, but looked perfect. Weird. Used slippery barbell again but chalked properly and grip was ok.

    OHP: 3x5 @ 55kg w 150s rest. This was a grind but definitely some rep PB.

    Chest supported row: 50kg for 10, 8, 7 w 2 mins rest. I was hoping for more reps but it wasn't happening today..

    EZ JM press: 3x8 @ 38kg w 2 mins rest. Room in the tank.

    Facepull: 2x15kg @ something hard.



  • #1298
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    SSB squat: 5x5 @ 125kg w 3 mins rest. Felt tougher than last. Still room in the tank, albeit a little less than.

    TNG bench: 95kg for 5, 5, 4 w 2 mins rest. Took my time warming up to try a few things but overall, can't complain.

    Weighted chinups: 1x6 @ 15kg and 2x6 @ 5kg with 2 mins rest.

    Banded 45 hyper: 3x12 w red band because I got the world's stupidest injury by hitting my head off the bottom and getting a minor gash in the centre of my forehead.



  • #1299
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Heels up 1.5 goblet squat: 3x8 @ 47.5kg w 3 mins rest. Ok, this is my least favourite exercise of the week. Leaves me in a sweaty mess.

    Incline DB press: 27.5kg for 3x8  w 2 mins rest. So much easier than last week. Dunno what was up.

    One arm cable row: 4x8 @ near full stack w 2 mins rest. As hard as I could go without form degrading by cutting ROM.

    Kelso shrugs: 3x8 @ 65kg w 2 mins rest. 

    Leg extension/curl superset; 3x8 @ something hard w 1 mins rest between everything. Grand.

    One arm tricep extension: 3x8 @ something not so hard w 1 mins rest.

    Good week put down.



  • #1300
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Weekend of visiting family meant inconsistent eating, poor sleep and lots of driving.

    Squat: 1x5 @ 140kg and 3x5 @ 125kg w 3 mins rest. Warmups felt weird (couldn't get that simple down-up rhythm going) and top set's reps 3 and 4 had questionable depth. Need to do better.

    Bench: 1x5 @ 92.5kg and 87.5kg for 5,4 w 135s rest. Top set felt terribly weak and I almost failed the 2nd set of what was supposed to be a 3x5, so left it.

    Hack squat/pullups: 2x supersets @ 60kg/BW for 8/10 with 75s rest between everything. This was actually ok but I decided to save energy and finished early.

    Bad day. Swings and roundabouts.



  • #1301
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Deadlift: 1x5 @ 175kg and 3x5 @ 155kg w 3 mins rest. Top set felt horrendous and after messing up rep 4, had to do a full reset to finish. Everything felt really heavy.

    OHP: 3x5 @ 55kg w 2 mins rest. Just went with same weight but less rest because of how otherwise weak I felt.

    Chest supported row: 50kg for 3x8 w 2 mins rest. Straight sets because didn't want a repeat of last week.

    EZ JM press: 3x8 @ 38kg w 2 mins rest. Closer to failure here and need to make sure I'm not resorting to a more normal press.

    Reverse DB flye: 2xAMRAP @ 7.5kg for 20, 17. Cable machine busy so no facepulls. Grand.

    Not a great day. Peaked last week, it seems.



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  • #1302
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    SSB squat: 5x5 @ 130kg w 3 mins rest. A struggle. Got it done though.

    TNG bench: 100kg for 3x3. Just trying to normalise having 100kg in my hands.

    Weighted chinups: 1x9 @ 15kg and 2x9 @ 10kg with 2 mins rest. Now THIS was hard.

    45 hyper: 3x15 w 1 mins rest. Taking this easy because my right Achilles is acting up and feels sore when I'm in the lower position. Also afraid of whacking my head again.



  • #1303
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Squat: 1x5 @ 145kg and 3x5 @ 127.5kg w 3 mins rest. Felt far better and matched a 5RM from 2019 but depth didn't look great. Need to do better.

    Bench: 1x5 @ 95kg and 90kg for 2x5 for 3 mins rest. Really didn't think 95x5 was there but it went well; temptation to yeet the bar up was resisted and my ass stayed in contact with shoulders locked throughout. Success. It wrecked me though.

    Hack squat/pullups: 2x supersets @ 60kg/BW for 8/10 with 75s rest between everything. Same as last week but still tough.



  • #1304
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Deadlift: 1x5 @ 180kg and 3x5 @ 157.5kg w 3 mins rest. New 5RM unlocked. It felt easier than the 175 last week and even had room for one more. Surprised and happy.

    OHP: 1 @ 65kg, which is a 5kg PB. Had been stuck at 60kg since years ago and this was the first time trying to PB since covid, so happy with this.

    Chest supported row: 52.5kg for 3x8. Ended up cutting ROM for later reps. Need to do better.

    EZ JM press: 3x8 @ 38kg w 2 mins rest. Actually ok but still have a tendency to make it a regular press. Also need to improve.

    Facepulls: 1x20 @ something. Ran out of time.

    Great evening. Also, first time I have run out of time since I started timing rest periods.



  • #1305
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    SSB squat: 3x5 @ 135kg w 3 mins rest.

    TNG bench: 105kg for 2x3. Was aiming for a double but it felt good enough for a 3rd. And another 3. Most I've ever repped in my hands. Now to do this paused!

    Weighted chinups: 1x6 @ 20kg and 2x6 @ 10kg with 2 mins rest.

    45 hyper: skipped because heel is worse. And it was busy.

    Shortish session.



  • #1306
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Front squat: 3x1 @ 100kg. Haven't done these in ages so just trying to remember. Warmups felt great and I threw on a belt for 100 but I couldn't feel the belt. Just couldn't brace into it. Worried I was hyperextending so left it at this.

    Incline DB press: 30kg for 6, w 3 mins rest.

    One arm cable row: 4x8 @ full stack w 2 mins rest. Inconsistent ROM but making it consistent is the challenge.

    Kelso shrugs: 3x8 @ 75kg w 2 mins rest. Actually ok. Getting used to this movement.

    Leg extension/curl superset; 12/12, 11/10, 9/8 @ 75/40kg w 1 mins rest between everything. Grand.

    Tricep extension: 1x20 @ something I thought would be harder.

    End of a 4 week block so changed things slightly yesterday and today because I got the important stuff done earlier in the week. Will be going back to a 2 upper/2 lower split from next week.



  • #1307
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Squat: 6x3 @ 145kg w 3 mins rest. Truly felt awful. Recorded 5th set and could see my elbows were behind me when they're usually stacked under my shoulders. Fixed it for last set and it felt better.

    RDL: 3x6 @ 140kg. Felt ok. Considered using a belt but decided against and don't think it would have made it any different.

    Chest supported row: 3x8 @ 45kg. A bit crap.



  • #1308
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Deadlift: 4x3 @ 180kg w 3 mins rest. This was as hard as expected. Wanted to quit halfway through, but persevered. Form looked good and the legpress-floor-away cue was locked in.

    Heels up SSB squat: 3x5 @ 100kg. Was hoping for 110 but legs were wrecked from deadlifts.

    Leg extension/curl superset: 3 sets @ 75/40kg for 13/12, 10/8, 11/6. Ugh.

    One arm DB row: ran out of time



  • #1309
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    TNG bench: 4x3 @ 105kg. Same as last week but more sets. Just practicing form not caving when the weight gets heavy.

    Pullups: unweighted for 3x10 w 2 mins rest. Meh.

    Chest press: 80kg for 15, 9, 8. First time using this machine so getting used to weight and setup, etc.

    Lateral raises: 10kg for 12, 10, 9. Better than Tuesday, at least.

    Reverse curl/overhead tricep extension: something ok for 3x10/12. First time doing reverse curls and it was uncomfortable with a straight bar. Will try with something angled like a EZ bar in future.

    One arm DB rows: 2x10 @ 27.5kg. Easy weight but I skipped yesterday so did these quickly.



  • #1310
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Also, i forgot there was a bank holiday coming up so the next 4 weeks I had planned has fallen apart. Due to life circumstances, I'll be cutting back to 3 days a week towards the end of the month so will be ad hoc training for now



  • #1311
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    This week is all over the place so doing something is better than doing nothing. Impromptu pivot week or something.

    Squat: 4x2 @ 150kg. Possibly the heaviest I've ever repped - not really sure. Either way, i only recorded the last set and depth didn't look great. And it frustrated me because I felt like I sank both reps and I narrowed my stance slightly (I widened it a few weeks back which affected depth). Seems like I have to bring back LB twice a week, including pauses.

    Floor press: 3x5 @ 80kg. Haven't done these in an age and only did them because all benches were taken.

    Hack squat/chest supported row: 70kg/40-45kg for 6/12, 6/11, 5/10 w 2 mins between everything.



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  • #1312
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Continuation of this week being all over the place.

    Bench: 3x3 @ 100kg. Felt heavy but solid and happy to rep this weight as I want to normalise it and no longer have 100 as a "big scary number".

    Deadlift: 3x3 @ 160kg. Started this morning and was determined to learn hook grip properly but got as far as a 145kg warmup and went naaahhh. Thumbs in bits. Switched to mixed grip and 160 felt tough so stopped there.

    One arm DB row: 3x8 w 1 min between each side. Heavy.

    EZ reverse curls/skullcrushers: 3x8 w 1 min between each. Trying to like reverse curls but nope, doing nothing for me.

    Starting 3 days/week from next week.



  • #1313
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Squat: 1x5 @ 135kg and 3x5 @ 125kg w 3 mins rest. Felt heavy but form was great. I repeatedly watched a perfect 135x5 from a few weeks back and compared it against the crappy squat sets in subsequent weeks to try find what was different. Turns out that since that great 135, i stopped breaking at knees and hips at the same time. Made sure I fixed that and yes, felt better and depth is back. It felt like I'm loading the quads more and they're having to do more work than the last few weeks, but at least I found the issue.

    TNG bench: 2x5 @ 100kg. These were a grind and a little sloppy. I just need to clean them up. But being able to do sets of 5 of my big scary weight feels fantastic.

    Chest supported row: 2 sets @ 50kg for 10, 8. Going until I cannot fully squeeze at the top for 2 reps. Tough.

    Leg extension/curl: 2 sets @ 75kg/40kg for 13/12, 12/11. Hard.



  • #1314
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Deadlift: 1x5 @ 162.5kg and 4x5 @ 152.5kg w 3 mins rest. I was afraid of how this would feel considering how weak I was last week, but I was ok tonight. Messed up grip with one set but aside from that, form was good.

    BB row: 3 sets with 80kg for 3x8 w 3 mins rest. Form was crap and didn't start to feel good until last set. Should have gone lighter.

    Pullups: 3 sets for 10, 8, 7 w 2 mins rest. Figured these would feel weak after rows, hence not using weight and I'm glad I was right. They felt awful.

    Chest press: 3 sets @ 80kg for 15, 13, 9. Chose a weight that was too light. Will try 90 next week.



  • #1315
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Bench: 1x5 @ 92.5kg and 3x5 @ 85kg w 3 mins rest. All felt good. Nice to not be afraid of 92.5x5.

    Beltless paused squat: 3x3 @ 125kg w 3 mins rest. This is a variation that always puts manners on me and is needed to add some consistency back to my squat. It was hard but nowhere near failure. And 3 mins was too long to rest.

    One-arm cable row: 2 sets @ near full stack for 12/13, 11/12 (RLRL) with 1 mins rest. Felt stronger than expected. Will go full stack next time.

    Overhead tricep extension/incline DB curl: 2 sets with 29kg/12.5kg for 17/13, 14//13. Hard.



  • #1316
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Left my watch (which includes my stopwatch) at home which messed with my rest timing habits.

    Squat: 1x5 @ 140kg and 3x5 @ 127.5kg. These were ok - I overcompensated for elbows being too far back and barbfelt unstable on my back. Corrected for backoffs. Overall, still happy.

    Bench: 2x8 @ 90kg. These were fine.

    Chest supported row: 2 sets @ 50kg for 9, 9. Still hard.

    Leg extension/curl: 2 sets @ 75kg/40kg for 12/13, 13/10. A slog.



  • #1317
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Deadlift: 1x5 @ 170kg and 4x5 @ 155kg w 3 mins rest. Top set felt great but looked unusual. My upper back was bent forward. I know you can cut ROM by doing this but it wasn't my intention. But I corrected this for the backoffs.

    BB row: 3 sets with 75kg for 8 w 2 mins rest. I thought it would be easier being 5kg lighter but still found it hard to keep it together.

    Pullups: 3 sets for 12, 10, 8 w 2 mins rest. A little better than last week.

    Chest press: 3 sets @ 90kg for 8. Far more of a challenge and great chest pump. Probably not what it feels like to have boobs.



  • #1318
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Bench: 1x5 @ 95kg and 3x5 @ 87.5kg w 3 mins rest. Easiest 95x5 has moved, so happy.

    Beltless paused squat: 3x3 @ 130kg w 3 mins rest. Felt pretty good and luckily enough, 3 mins rest was too much again.

    One-arm cable row: 2 sets @ full stack for 10/10, 9/8. Much harder.

    Overhead tricep extension/preacher DB curl: 2 sets with 35kg/15kg for 12/8 and 11/88. First ever time doing preacher curls and my right forearm/wrist was sore, but not as sore as before.



  • #1319
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Squat: 1x5 @ 145kg and 3x5 @ 130kg. Perfect form for top set and matched my 5PB without feeling like a 5RM. Really couldn't ask for more.

    Bench: 2x5 @ 100kg. These moved slowly but probably the best 100x5 has felt.

    Chest supported row: 2 sets @ 50kg for 10, 9. Still hard.

    Leg extension/curl: 2 sets @ 75kg/40kg for 14/13, 12/9. Hard.



  • #1320
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Got to gym late so going to have to cut some sets out.

    Deadlift: 1x5 @ 177.5kg and 3x5 @ 157.5kg w 3 mins rest. Top set felt sloppy but looked perfect. Opposite of last week. Weird.

    BB row: 3 sets with 70kg for 8 w 2 mins rest. Just went lighter so form would be better and yep, too easy.

    Pullups: 2x10 w 2 mins rest. Just rushed through these.

    Chest press: 3 sets @ 90kg for 8. Easier than last week.



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  • #1321
    Mr. CooL ICE
    Registered Users, Registered Users 2 Posts: 17,943 ✭✭✭✭Mr. CooL ICE


    Bench: 1x5 @ 97.5kg and 3x5 @ 90kg w 3 mins rest. New all time 5PB and with room for more. Really can't complain.

    Beltless paused squat: 3x3 @ 130kg w 2 mins rest. Same weight, lower rest. Harder.

    One-arm cable row: 2 sets @ full stack for 10/10, 10/10 w 1 mins rest. Bit better than last week.

    Overhead tricep extension/preacher hammer curl: 2 sets with 35kg/15kg for 13/10, 11/10. Hard.



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