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Comments

  • #542
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    Hi all
    Had tonsilitis and things, off work, antibiotics, generally wishing for death... So i hadnt been to the gym in the last month

    Trying to catch up a bit on the post comp volume training program

    Feeling pretty weak!!
    I didn't manage all the reps i was supposed to but i sure as hell tried!


    Front Barbell Squat
    20 kg x 4 reps
    35 kg x 7 reps
    35 kg x 7 reps
    35 kg x 7 reps

    Barbell Squat
    40 kg x 2 reps
    45 kg x 4 reps this set was 1.5 squats. After that i had to go back to normal ones
    40 kg x 6 reps
    40 kg x 8 reps
    40 kg x 7 reps

    Barbell Split Squat
    20 kg x 7 reps
    20 kg x 7 reps

    Romanian Deadlift
    40 kg x 10 reps
    40 kg x 10 reps


  • #543
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,835 ✭✭✭✭Alf Veedersane


    I can barely read it for the dust! :)


  • #544
    Tar.Aldarion
    Moderators, Science, Health & Environment Moderators, Social & Fun Moderators, Society & Culture Moderators Posts: 60,119 Mod ✭✭✭✭Tar.Aldarion


    I'm learning there are more than one type of squat and deadlift :p
    Them's a lot of squats!


  • #545
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,835 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    45 kg x 4 reps this set was 1.5 squats. After that i had to go back to normal ones

    Why wopuld you do that to yourself the first day back?

    Oh, the inhumanity!


  • #546
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Alf Veedersane wrote: »
    Why wopuld you do that to yourself the first day back?

    Oh, the inhumanity!

    she does what she's told. It's why she's making such great progress :D


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  • #547
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    Tar.Aldarion wrote: »
    I'm learning there are more than one type of squat and deadlift :p
    Them's a lot of squats!

    There's double pause and banded DLs on day 3 o.O
    I just looked up how to do banded DLs. That's just sick... Benefits look v good though


  • #548
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    bluewolf wrote: »
    There's double pause and banded DLs on day 3 o.O
    I just looked up how to do banded DLs. That's just sick...

    I'm 99% sure you've come up with the wrong banded Dl variant too. Post it up for me to see if you can.


  • #549
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    I don't know if that is good or bad news lol

    This is what i was looking at
    https://youtu.be/F6xPIZC6lhM

    Looks like I'll have to learn how to do sumo DLs as well


  • #550
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,835 ✭✭✭✭Alf Veedersane


    Hanley wrote: »
    she does what she's told. It's why she's making such great progress :D

    True.

    Day 1, though???

    YOU'RE A MONSTER, HANLEY.


  • #551
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    I forgot to mention i registered for the next IPF open
    PRs not gonna set themselves :D


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  • #552
    caviardreams
    Registered Users, Registered Users 2 Posts: 6,380 ✭✭✭caviardreams


    Welcome back. That's some volume of squats!! :eek::eek:

    Hope you're not planning on sitting down for the rest of the week! :pac:


  • #553
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    bluewolf wrote: »
    I don't know if that is good or bad news lol

    This is what i was looking at
    https://youtu.be/F6xPIZC6lhM

    Looks like I'll have to learn how to do sumo DLs as well

    Nope :)

    This way: https://www.youtube.com/watch?v=Dhzx0wVcWF0

    you can put bands around wrist too if more comfortable


  • #554
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,835 ✭✭✭✭Alf Veedersane


    I can feel my lats contracting just watching that. Definitely need to get some of that going down.

    Nice!


  • #555
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    hi
    Well as expected I have been in agonising pain since Tuesday morning. My hobbling around resembles a lame penguin and there has been a lot of pointing and laughing. And weird looks from strangers wondering why I was shuffling along :pac: I've also nearly fallen over a few times
    Fun times :D:D


    Dips - (assisted, purple band)
    8 reps
    6 reps
    4 reps
    Started off oh so easy and went downhill ...

    Barbell Incline Bench Press
    25 kg x 9 reps (PR)
    25 kg x 8 reps
    25 kg x 8 reps

    Close-Grip Barbell Bench Press
    25 kg x 9 reps
    25 kg x 9 reps
    25 kg x 9 reps

    Elliptical Trainer
    00:10:00 | - very very gently to stretch out my legs a bit

    One-Arm Dumbbell Row
    5 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps - ok i cheated a bit on the weight. 10kg next time, swearz

    Did some hams and quads stretches in here, and then ...

    Barbell Lunges
    20 kg x 5 reps
    20 kg x 5 reps
    20 kg x 5 reps (PR)

    surprise #1: that i was physically able to do these at all. I was so set on skipping them today i didnt write them in my program for today. was supposed to be 10 apparently
    surprise #2: 20 is kinda light ...


    So there we go.
    I'll be like this fella for the next few days I'd say

    if-youre-happy-trex-458x458.jpg


    Time to see if Scott Herman has a sumo DL video so I can swot up for saturday
    thanks for the banded DL vid up there hanley


  • #556
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,835 ✭✭✭✭Alf Veedersane


    "So, I felt a bit sore but I went and hit a couple of PRs anyway...just 'cause"


  • #557
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    The lunge PR is cos I've never done the barbell ones before
    The incline one I have no idea what's going on, it must be a #reps PR

    The girl who won in the 84 weight class in the nationals lifted just under 400 kg total o.O


  • #558
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,835 ✭✭✭✭Alf Veedersane


    Regardless, they're not light.

    Bad news is your glutes won't like it for a while :D


  • #559
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    I practised the sumo deadlifts with a little kettlebell and practised the banded DL yokes with just a band, before going to the gym today. Got the lats going. The banded DL yoke didn't work quite so well when I did it with the barbell though ... might do it with the empty bar next time

    I like the sumos anyway glad I am learning them!

    Sumo Deadlift
    20 kg x 2 reps
    40 kg x 2 reps
    55 kg x 1 reps
    60 kg x 8 reps
    60 kg x 8 reps
    60 kg x 8 reps (PR)

    Sumo Deadlift, Double Paused
    40 kg x 8 reps
    40 kg x 8 reps
    40 kg x 8 reps


    Barbell Deadlift, banded
    40 kg x 8 reps
    40 kg x 8 reps

    Barbell Squat, 10-breath paused
    30 kg x 4 reps
    30 kg x 4 reps
    30 kg x 3 reps

    The paused squats got a bit sad ... I'll try harder next time to hit the reps :pac:


  • #560
    caviardreams
    Registered Users, Registered Users 2 Posts: 6,380 ✭✭✭caviardreams


    bluewolf wrote: »
    Barbell Squat, 10-breath paused
    30 kg x 4 reps
    30 kg x 4 reps
    30 kg x 3 reps

    The paused squats got a bit sad ... I'll try harder next time to hit the reps :pac:

    Is that where you basically pause at the bottom and hang out there for a while (or 10 breaths :D)?
    There is an insane greg nukols video with omar isuf where he is just sitting in a squat with a heavy weight for like 2 minutes or something whilst he's recording the video and chatting away :eek::eek:


  • #561
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    Yes and I think that's the one I saw when I was looking it up!! :eek:


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  • #562
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    Super exhausted and didn't wanna go today

    Chins were top of the list but I can't do those so I will do some band assisted attempts or negatives in a while now

    Bent Over Barbell Row
    20 kg x 5 reps
    30 kg x 8 reps
    25 kg x 9 reps
    25 kg x 9 reps

    Bent Over Two-Dumbbell Row <- these were chest supported dumbbell rows, this is the closest I could log them as
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps

    Group A
    Standing Dumbbell Shoulder Press
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    Stiff Leg Barbell Good Morning
    20 kg x 2 reps
    30 kg x 8 reps
    30 kg x 8 reps
    30 kg x 8 reps

    First time doing good mornings! On purpose, like :pac: I think I got the hang of them

    Elliptical Trainer
    00:25:00 |

    I went on the xtrainer "for 5-10 mins" for a stretch / to try cheer myself up a bit
    after 5 mins: this sucks I wanna go home
    after 10 mins: THIS IS GREAT LET'S DO THIS YEAHHH!!!

    :pac:

    So week 1 is over! I learned lots of new lifts. It's cool, I like it.
    Hopefully now that I have a week behind me and sort of know what I am doing, i'll be able to hit it hard :)


  • #563
    caviardreams
    Registered Users, Registered Users 2 Posts: 6,380 ✭✭✭caviardreams


    bluewolf wrote: »
    Super exhausted and didn't wanna go today

    Chins were top of the list but I can't do those so I will do some band assisted attempts or negatives in a while now

    Bent Over Barbell Row
    20 kg x 5 reps
    30 kg x 8 reps
    25 kg x 9 reps
    25 kg x 9 reps

    Bent Over Two-Dumbbell Row <- these were chest supported dumbbell rows, this is the closest I could log them as
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps

    Group A
    Standing Dumbbell Shoulder Press
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    Stiff Leg Barbell Good Morning
    20 kg x 2 reps
    30 kg x 8 reps
    30 kg x 8 reps
    30 kg x 8 reps

    First time doing good mornings! On purpose, like :pac: I think I got the hang of them

    Elliptical Trainer
    00:25:00 |

    I went on the xtrainer "for 5-10 mins" for a stretch / to try cheer myself up a bit
    after 5 mins: this sucks I wanna go home
    after 10 mins: THIS IS GREAT LET'S DO THIS YEAHHH!!!

    :pac:

    So week 1 is over! I learned lots of new lifts. It's cool, I like it.
    Hopefully now that I have a week behind me and sort of know what I am doing, i'll be able to hit it hard :)

    Even though it sometimes seems a bit unfashionable round here... Yay for cardio! Sometimes, anyway :) :pac:


  • #564
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    Strength phase program!!!
    Cos I was sick and missed 4 weeks, I missed most of the volume one ... instructed to move over to the next one with the rest of the lads as it's timed competition-wise.
    New program yay :D


    Barbell Deadlift
    60 kg x 3 reps
    70 kg x 2 reps
    80 kg x 2 reps
    80 kg x 2 reps
    80 kg x 2 reps
    80 kg x 2 reps
    80 kg x 2 reps

    Rack Deadlift, from 20kg bumper plate yokes
    82.5 kg x 2 reps
    82.5 kg x 2 reps (PR)

    Rack Deadlift, snatch grip
    60 kg x 4 reps
    60 kg x 4 reps

    hookgrip? more like OWgrip

    Front Barbell Squat
    35 kg x 8 reps
    35 kg x 8 reps
    35 kg x 8 reps

    Elliptical Trainer
    00:11:00
    bitta stretching

    Ok I have to remember to do some negatives as well shortly


  • #565
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    Barbell Bench Press
    20 kg x 8 reps
    25 kg x 5 reps
    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 3 reps
    32.5 kg x 3 reps

    2xAMRAP:
    25 kg x 17 reps
    25 kg x 13 reps

    Barbell Bench Press (Spoto)
    27.5 kg x 6 reps
    27.5 kg x 6 reps
    27.5 kg x 6 reps


    Group A
    Lying Barbell Triceps Extension (skullcrushers)
    5 kg x 12 reps
    5 kg x 10 reps
    7.5 kg x 8 reps
    7.5 kg x 6 reps
    10 kg x 5 reps (PR)
    First time ever doing these. Started with empty bar so i wouldn't actually crush my skull. Wasn't sure whether to use dumbbells or wiggly bar till i saw another lad doing them with the bar so i did too :p
    don't know how much the bar weighs so i'm guessing 5kg which is what i logged above

    Arnold Dumbbell Press
    4 kg x 12 reps
    4 kg x 12 reps
    4 kg x 12 reps
    4 kg x 12 reps (PR)


    Group B
    Dumbbell Flyes
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps

    Bent Over Barbell Row
    17.5 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps


    Poor arms
    *flail


  • #566
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    I'm super efficient today!
    Had a session with Hanley and learned how to low bar squat!!!
    Did up to a triple on 60. I think I have the hang of it, I'll practice anyway
    Learned how to do back raises as well and have notes on other things I can sub in the program.
    Super excited to attack it on Saturday now :cool::cool::cool:


  • #567
    caviardreams
    Registered Users, Registered Users 2 Posts: 6,380 ✭✭✭caviardreams


    Ah here, you are sick and run down and not lifting for the best part of a month and then you just knock out a handy triple back squat at 60kg :eek::eek: #allthequads


  • #568
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    He tricked me into it if it's any consolation :pac: :D:D


  • #569
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    bluewolf wrote: »
    He tricked me into it if it's any consolation :pac: :D:D

    Let's just do one.


    ...and another one.



    ...and one more.

    Is how it went.


  • #570
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    Ok yesterday Saturday 12/03

    Barbell Squat, low bar
    20 kg x 3 reps
    35 kg x 3 reps
    45 kg x 3 reps
    45 kg x 3 reps
    45 kg x 3 reps
    45 kg x 3 reps
    45 kg x 3 reps
    45 kg x 3 reps
    45 kg x 3 reps
    45 kg x 3 reps


    Barbell Squat, high bar
    50 kg x 5 reps
    Supposed to be 2 sets. I got completely confused and forgot how to do HB squats and gave up. I'll warm up HB ones next time

    Barbell Squat, Paused, low bar
    35 kg x 6 reps
    35 kg x 6 reps
    35 kg x 6 reps

    Romanian Deadlift
    20 kg x 10 reps

    Barbell Deadlift (EMOM)
    50 kg x 3 reps
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps
    65 kg x 2 reps


    Seated Leg Curl
    55 kg x 10 reps
    50 kg x 10 reps
    50 kg x 10 reps

    Body Weight Glute Hamstring Raise
    10 reps
    10 reps
    10 reps (PR)

    Elliptical Trainer
    00:10:00 | just for a stretch


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  • #571
    Alison Scrawny Yearbook
    Posts: 81,309 CMod ✭✭✭✭ Alison Scrawny Yearbook


    and Today


    Barbell Bench Press
    20 kg x 8 reps
    30 kg x 6 reps
    32.5 kg x 5 reps
    35 kg x 3 reps
    35 kg x 3 reps
    35 kg x 3 reps
    35 kg x 3 reps
    35 kg x 3 reps

    Barbell Bench Press, amraps
    30 kg x 8 reps
    30 kg x 8 reps

    Barbell Incline Bench Press, paused
    25 kg x 5 reps
    25 kg x 5 reps
    25 kg x 5 reps


    Barbell Bench Press, double spoto
    20 kg x 10 reps
    20 kg x 8 reps
    22.5 kg x 6 reps
    22.5 kg x 5 reps


    Dumbbell 2-Arm Triceps Extension (DB skullcrushers)
    3 kg x 12 reps
    3 kg x 12 reps
    3 kg x 12 reps (PR)

    Dumbbell OHP
    5 kg x 12 reps
    5 kg x 12 reps
    5 kg x 12 reps

    couldn't get near a lat machine
    I wasn't too unhappy about it at that stage anyway

    Completely exhausted and passing out after all that, food time
    Whatever it takes to get my bench up sure :D


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