Can I come too

26-05-2021 7:49pm

Block 6 w3d2 27 05

Deadlift 1x1 9 rpe
144 or 146 I guess
110 124 132 140 then ??. Um everything is hard anyway YOLO 146 : yeah went up ok
I guess it was rpe 9.not a fight. Duno

4x2 7 rpe 126 : did 1 rep and had to drop back to 110,nothing left in me today
3x2 110kg: xxx
Ded

Tempo bench
6x2 8 rpe
54 I think : xxx

Tris & lats: no

Dtp1979 · 26-05-2021 8:23pm

Are you pulling conventional or sumo?

26-05-2021 8:31pm

Conventional, always my main one
I think my sumo is up there as well though

01-06-2021 9:15pm

Block 6 w4 d1 1 06

Squat rpe 9
Under weather so we'll see
84 94 104 112 120?

120 was fine? Jesus
124kg; crumpled a bit but okay
Guess thats a PR
Reckon there's more. Deload and test maybe.

100kg 4x2
Actually 90kg bc i misloaded and my leggys are dead anyway xxxx

Bench 64kg single

Took off for walkies then

Dtp1979 · 01-06-2021 9:37pm

Well done

new2tri19 · 01-06-2021 10:15pm

141 pages of logging lifting and your still hitting PR's that's dedication , well done .

01-06-2021 10:17pm

Thanks, forever working toward the big girl numbers

new2tri19 · 01-06-2021 10:22pm

Alison Scrawny Yearbook wrote: »

Thanks, forever working toward the big girl numbers

Theres plenty of men that be happy with them numbers . I know a guy who can't lift 100kg we won't talk about him

Great lifting .

Dtp1979 · 02-06-2021 12:26pm

Alison Scrawny Yearbook wrote: »

Thanks, forever working toward the big girl numbers

No doubting the depth anyway, Clarence

04-06-2021 2:08pm

Yesterday

Block 6 w4d3 swap d2 03 06

Hb squat 84 5x4 xxx
3 sets is enough

Db fly 3 x 3/fail : 7.5kg x 10, 10
DB bench or push ups:
Db bench 17.5kg x 10, 8

Rows :
bar x 10, 10

I was ded after that.
Nasty shin splints on walkies today obliged me to take out the foam roller. Say no to foam rollers

05-06-2021 12:49pm

Block 6 w4d4

Tempo RDL @310 4x5
50kg xxxx
Ss
Skulls 3x10 xxx

Bench 3x10 40kg xxx
Quad leanbacks +10kg x 6, 6, 6

Then bike
Then my quads fell off

10-06-2021 10:28pm

Pre test 10 06

Squat
100kg 3x1 xxx
Grand. Keep trying to tweak form

Bench
54kg x1 x
50kg 3x1 xxx
Boring

Deadlift
102kg 3x1
Xxx
Didn't bother w belt or chalk
Trying to work on setup as ever

Hopefully testing at home tomorrow. No idea what to expect. More than 124 I should hope for the squat. Don't care as much about the others

11-06-2021 5:58pm

Coach suggested I could split the lifts into different days. We're so far away from comp season no need to replicate.

Today was a total ****ing disaster for the squats so that's what I'll do for the other two

128.5kg (New 1.25 plates arrived)
With my forward lean and "might get decapitated" look as bad as it ever has been. Frustrated after all the work I've put into it
:mad:

Dtp1979 · 11-06-2021 7:29pm

Alison Scrawny Yearbook wrote: »

Coach suggested I could split the lifts into different days. We're so far away from comp season no need to replicate.

Today was a total ****ing disaster for the squats so that's what I'll do for the other two

128.5kg (New 1.25 plates arrived)
With my forward lean and "might get decapitated" look as bad as it ever has been. Frustrated after all the work I've put into it
:mad:

Did you test today?

11-06-2021 7:35pm

Yes that was the test

Dtp1979 · 11-06-2021 7:48pm

Alison Scrawny Yearbook wrote: »

Yes that was the test

Ah gotcha. What was your old 1rm

11-06-2021 7:51pm

115 from 2 years ago then 124 2 weeks ago :pac:

Dtp1979 · 11-06-2021 8:19pm

Alison Scrawny Yearbook wrote: »

115 from 2 years ago then 124 2 weeks ago :pac:

Congrats so

new2tri19 · 11-06-2021 8:28pm

Did you make 128.5? Well done if so .
Welcome to the forward lean club ! At least your leaning forward with a respectable weight on your back

11-06-2021 8:31pm

Yeah sorry I was annoyed posting so it wasn't very clear. I did make it, depth was just on parallel.
Failure not an option at home!

I'll have to do more upper back and core work or something

Thanks guys

new2tri19 · 11-06-2021 8:51pm

Anyday you set a new record is a good day , someone told me this after a race before I was over analysing my performance and he said " you've just gone faster than you ever did before , why be unhappy , it's rarely going to be pretty setting a pb and if your disappointed it means you've loads more to improve , he was right " enjoy your PB it was a Great Day .

Dtp1979 · 11-06-2021 8:54pm

Alison Scrawny Yearbook wrote: »

Yeah sorry I was annoyed posting so it wasn't very clear. I did make it, depth was just on parallel.
Failure not an option at home!

I'll have to do more upper back and core work or something

Thanks guys

I’m only new to it but I’d imagine using a SSB would benefit you

Dtp1979 · 11-06-2021 9:06pm

Alison Scrawny Yearbook wrote: »

Failure not an option at home!

I hear ya

Alf Veedersane · 11-06-2021 9:10pm

You know yourself that it was just one squat. The work has still been done and you made it even with making it harder for yourself.

The technique will come through too.

S'all good and well done on the heaviest squat you've ever done.

Dtp1979 · 11-06-2021 9:30pm

Yer hips shooting back a bit early is putting levering the weight onto your upper back, hence the potential decapitation. Is anyone else thinking that?

11-06-2021 11:33pm

Got a talk and serious perspective from coach who pointed out the breakdown most certainly is not as bad as its ever been as evidenced by an older video he sent on.
I've just made so much improvements lately that it looks terrible by comparison but for a max form breakdown it's actually OK for me. I looked like i was actually trying to lift the bar with my neck in an older video which was over 20kg lighter. I guess it's like my bench, all good until suddenly its not.
Time to calm down buck up and keep working!

13-06-2021 10:06pm

Deadlift up to 140kg
Easy nuff
Fingers crossed for next week. I think coach said if I was testing next week I should be going light today. Sure look

15-06-2021 11:16pm

Test day part 2 15 06

Bench 66kg +1kg PR fkin lol
Bar all over the place
Untracked 68.5kg and said NOPE

Deadlift
I completely added the plates wrong (using 25kg plates always throws me off instead of 20kg ones) and thought I was loading for 160 when I loaded for 150
Devastated

Bar definitely loaded for 150 now
Didn't do full lockout at top (I don't know why? I think i went "this is hard" and gave up??) but I lifted it so I'm counting it; +5kg

154.5 xf

Disaster of a testing whatever it was but sure look

I'll go again after another couple training cycles and be better

Just rewatched and my foot went up at the top of the 150. What. Single leg deadlifts r us

17-06-2021 7:42pm

Post test do whatever have fun time
17 06

Bit of sumo to 90kg its so weird
Ohp 36kg, 40kg
Yay
30kg 3x3

Also tried some pistol squat progressions
Fell over on the last one
The best I did with standing on a plate and holding a dumbbell counterweight was above parallel lollll
I'll have to get back to the ankle mob

Xtrainer 23min

caviardreams · 17-06-2021 9:45pm

40kg OHP dude :eek: Shtrong.

Dtp1979 · 18-06-2021 6:49am

caviardreams wrote: »

40kg OHP dude :eek: Shtrong.

Could easily have been 40 x 3

19-06-2021 11:25am

Could be some competitions by end of year. OOOOO
Found an old cert and I've added 20kg to each of my squat and DL and about 10 to my bench since.
It'll be exciting having something like that to work towards

Deano7788 · 19-06-2021 11:42am

Alison Scrawny Yearbook wrote: »

Could be some competitions by end of year. OOOOO
Found an old cert and I've added 20kg to each of my squat and DL and about 10 to my bench since.
It'll be exciting having something like that to work towards

Which one are you thinking of doing?

19-06-2021 11:43am

Deano7788 wrote: »

Which one are you thinking of doing?

Not sure between Sept and Dec. I uhh need to do some work to make weight so Dec might be more sensible. I'll talk to coach and see. Maybe both YAY

Edit: oo I missed there's 2 in Sept. No idea either or!
What about you??

Deano7788 · 19-06-2021 11:45am

Alison Scrawny Yearbook wrote: »

Not sure between Sept and Dec. I uhh need to do some work to make weight so Dec might be more sensible. I'll talk to coach and see. Maybe both YAY
What about you??

Basically the same to be honest. September would be ideal location wise but not even sure I’ll be vaccinated by then and still want to work on a few things I’m not happy with before I compete too. Want to make sure I’m in a position to hit a big enough total to qualify for nationals.

19-06-2021 11:55am

Qualifying for nationals, exciting!

I think if I got a 360 total I'd be very happy with that. Prob a bit ambitious. 350

19-06-2021 5:19pm

Focused on ankle, hip, and t spine mob today instead of lifts. I didn't think my hips were that tight til I did a few of the gmb stretches especially the frog one. Jaypers

40 mins xtrainer

Time to be serious business

20-06-2021 2:37pm

Post test do whatever deload contd
20 06

Mobility done
Hb squats 60kg x 5,
Belt 70kg x 5, 5, 5
Push ups x7, 7, 7
I hate push ups

Quad leanbacks 10kg 3x6
Chest supported flyes 3.25kg each hand x 8, 8, 8

Pistol squat progressions (plate and counterweight)
I can get down on my right leg but barely a knee bend on my left. Strength or mob
Knee to wall distance for ankles is same for both. Did some single leg bw squats after

30 mins xtrainer

22-06-2021 9:14pm

Xtrainer morning 25mins

Post test do whatever deload contd
22 06

Sumo DL
110kg 5x2 xxxxx

Ohp
Up to 36kg then backoffs at 30kg

Lats 3x10 xxx
Tris 3 x 10 xxx
pistol squat progressions which turned into rfe split squats
Left leg still refuses to do anything more than a knee bend
Rfe was fine though

Xtrainer another 25 mins

Alf Veedersane · 22-06-2021 11:58pm

I would put money on the left leg being a mental thing. Only cos it sounds so familiar.

24-06-2021 6:22pm

Post test do whatever deload contd
24 06

lunges 30kg x 10, 10, 10
Ss
Db shrugs 17.5kg x 10, 10
Shrugs detoured into a shrug/dodgy power clean complex with the bar
NO mob anymore

Skulls 7.5kg DBs x 10, 10, 10
Ss
Quad leanbacks +10kg x 8, 8, 8

Db bench 17.5kg DBs x 8, 8, 8
Ss
Bro curls 7.5kg DBs x 10, 10, 10

Xtrainer 25 mins
It's just like old times

01-07-2021 1:28pm

Spent the last while doing a lot of xtrainer and being very hangry

New block d1 01 07

Split squat 2x 3 RIR 8-20 can do RFE
bar x 8, 8
Wow I am bad at these
SS
OHP 2x 3 RIR
Bar x 10, 10

Goblet squat (front squat?) 2x 3RIR 6-15
Did Goblet this time 17.5kg DB x 10,12
Ss
BB bent over rows 2x 3RIR bar x 12,12

Tris banded 2x 3RIR x 16, 15
Bro curls 2x 3RIR 7.5kg DBs x 10, 9

16 mins hr 120-150

And more xtrainer obvz

Coach has sent on the full program. 3 weeks of 5/wk accessories work. Week 2 will double the sets and ramp up reps as well. Interesting to mix it up

Dtp1979 · 01-07-2021 9:56pm

Maybe it’s young folk talk but what is RIR?

01-07-2021 10:12pm

Reps in reserve

Leave some in the tank not max effort

02-07-2021 2:24pm

Block 1 w1d2 02 07

Split/Staggered Stance RDL 2x 3 RIR Set 1: 6-10 reps (assume each side)
40kg x 6, 5
Ss
Push-Up @320 2x 2RIR
4 reps (probably 0 RIR though), 3

DB RDL 2 x3RIR Set 1: 6-10 reps
17.5kg DBs: 13, 10
Ss
Single Arm DB Row 2x 3RIR Set 1: 8-15 reps
17.5kg DB: 6, 5

Incline Bench Curls or Behind Back Band Curl 2x 3RIR
7.5kg DBs x 8, 7
Dead Bug Heel Touches 2x 1RIR
10, 10
Kept accidentally turning it into leg raises

23 mins only 100 HR

25min xtrainer

https://www.youtube.com/watch?v=EzBqi-WHRdc
In case anyone else didn't know what the bug thing was

Haven't done much bike since we got the xtrainer ill try spinning tonight maybe

Alf Veedersane · 02-07-2021 6:54pm

Dtp1979 wrote: »

Maybe it’s young folk talk but what is RIR?

Essentially the same as RPE.

RPE 7 is the same as 3 RIR

03-07-2021 12:15pm

Block 1 w1d3

Feet-up Bench or DB Bench 2x 3 RIR Set 1: 6-10
40kg x 10, 8
Ss
Row of choice 2x 3 RIR
Swapped this out so i can do bb rows later
Pull aparts: had to use one side of a thin band I have NO STRENGTH x 10, 8

Incline DB or BB Bench 2x 3 RIR
Set 1: 8-20
30kg x 8, 8
Ss
Band Pull-aparts or Face Pulls 2x 2 RIR
Swapped with hollow holds:20s, 30s
Who tf is doing these for 60s

Dips (off bench) 2x 3 RIR
X 8,8
Still don't like these
Ss
Hollow Hold 2x 30 - 60s-
Swapped with bb rows: bar x 10,10

Doubling back to day 1 again for a double workout

d1

Split squat 2x 3 RIR 8-20 can do RFE
bar x 8, 8
SS
OHP 2x 3 RIR
Bar x 10, tried 30kg for 3 reps aha

Goblet squat 2x 3RIR 6-15
17.5kg DB x 15, 10
These are harder if u just did split squats &#55358;&#56592;
Ss
BB bent over rows 2x 3RIR
bar x 10, 10

Tris banded 2x 3RIR x 15,15
Bro curls 2x 3RIR 7.5kg DBs x 10, 8

That day 1 workout is a killer jfc

46 min total a fair bit of which was setting up incline bench bc i dont remember the last time I did it

06-07-2021 11:17pm

New block w2d1 06 07

Split squat 4x 2 RIR 6-15 can do RFE. Beat 8
Bar x 13, 11, 10, 10

SS
OHP 4x 4 RIR .beat 10
Bar x 11, 8,7, 8

Goblet squat 4x 2RIR 6-30
17.5kg x 13, 10, 9, 9
Ss
BB bent over rows 4x 2RIR
30kg x 8, 7,
Switched back to 20kg x 8, 8

Tris banded 4x 2RIR
Went one loop tigher: 12, 10,
Looser: 15, 12
Bro curls 4x 2RIR 7.5kg DBs x 12, 8, 8, 8

FML

1 hr xtrainer

Can I come too

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