Sets of faahve

Mr. CooL ICE · 28-10-2019 3:00pm

October 28

Squat:
20kg x something
70kg x 3
* belt *
100kg x 4
120kg x 2
130kg x 4
130kg x 4
130kg x 4
130kg x 4

Calibrated plates. Still getting used to new breathing and bracing techniques. Consistency isn't quite at a good level but it's getting better.

Bench:
20kg x 10
50kg x 8
70kg x 3
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Calibrated plates. Drilling in controlled descent and using my lats to bring my chest to the bar. Felt good.

Wide NG pullup/facepulls:
x 3/29kg x 10
x 5/35kg x 12
x 5/35kg x 12
x 5/35kg x 12

Grand.

Had intended on doing more sets above but I was feeling the two glasses of wine I had last night. I thought cutting squats short and doing extra bench was an acceptable solution but benching gave me headaches too.

Mr. CooL ICE · 30-10-2019 10:46am

October 30

Deadlift:
70kg x 10
* belt *
120kg x 5
140kg x 4
160kg x 4
160kg x 4
160kg x 4
120kg x 1 + RDL x 10

Calibrated plates. Form a little bit better than the last time under greater loads. Doing a better job of maintaining position while grinding out the last rep when I'm tired.

Bench:
20kg x 10
50kg x 5
75kg x 3
85kg x 3
85kg x 3
85kg x 3

Calibrated plates. Elbow got achey on top sets. Hmm. Form was otherwise solid.

Not enough time today for accessories. Just bad time management on my part.

Mr. CooL ICE · 01-11-2019 10:38am

November 1

Front squat:
20kg x 5
40kg x 5
* belt *
60kg x 5
80kg x 3
100kg x 3
100kg x 3
100kg x 3
80kg x 6
80kg x 6

No real reason for doing front squats other than why not. Started losing grip on left side on last top set. Fronts always felt weak approaching 100kg so it's nice to know I can rep 100kg without having done them in ages.

Bench:
20kg x 8
50kg x 5
70kg x 3
75kg x 8
75kg x 8
75kg x 8

Grand. Bench still feels like an upper back exercise at the moment.

Pullup:
x 10

Bad time management meant no time for accessories today either. Boo.

coffee_cake · 01-11-2019 3:10pm

Is the new belt ipf friendly yea

Mr. CooL ICE · 01-11-2019 5:37pm

bluewolf wrote: »

Is the new belt ipf friendly yea

yeeeaa

Alf Veedersane · 01-11-2019 5:56pm

Did Joe Sullivan touch it?

Might not be IPF friendly...

Mr. CooL ICE · 01-11-2019 6:15pm

Still IPF friendly. USAPL, not so much

Mr. CooL ICE · 07-11-2019 11:02am

November 7

Car failed on it's way to the gym on Monday, so missed a few sessions. Had limited time today so plan was get in, do something and get out

Squat:
20kg x something
70kg x 3
100kg x 3
120kg x 2
120kg x 2
120kg x 2

Calibrated plates. Form was good. Still practising new bracing cues.

Bench:
20kg x 10
50kg x 8
75kg x 5
75kg x 5
75kg x 5

Calibrated plates. Jaysus, this felt weak. Wasn't expecting 6 days off to feel this crap.

Wide grip pullup/facepulls:
x 3/29kg x 10
x 5/29kg x 15
x 5/29kg x 15
x 5/29kg x 15

Grand.

Tricep pressdown:
47kg x 15
47kg x 15
47kg x 15

Grand.

All of the above took about 50 minutes.

Mr. CooL ICE · 08-11-2019 11:30am

November 8

Limited time again today. Get in, do something, get out etc

Sumo deadlift:
20kg x something
70kg x something
125kg x 2
125kg x 2
145kg x 1
155kg x 1
165kg x 1
165kg x 1

Calibrated plates. Just sussing out what my sumo is like at heavier weights. It feels heavy as fcuk. Back stays perfectly neutral but hips rise a bit before the bar leaves the floor. Think I need to tweak my starting position as my hips could be too high to start with.

OHP:
20kg x 10
30kg x 8
40kg x 8
40kg x 8
40kg x 8

Calibrated plates. Grand.

Dips/NG pullup:
x 3/x 5
x 5/5kg x 5
x 5/5kg x 5
x 5/5kg x 5

Grand.

Belt squat/NG cable row
100kg x 12/59kg x 20
100kg x 12/59kg x 20
100kg x 12/59kg x 20

Grand.

Grand altogether.

Mr. CooL ICE · 11-11-2019 9:51am

November 11

Got thinking over the weekend that my training needs some direction. With my unreliable schedule, no point in doing anything too specific. Was looking at some programs and decided to do some good old reliable 531. Will do a beyond 531 variation with a 7-week cycle going 3-5-1-3-5-1-deload, minus an OHP day. Will fit in nicely with Christmas coming up.

Mainly looked at 3-day programs. Also considered Hanley's 6-week, but it takes too long and I'd really have to skimp on intensity to make it work. Also considered the Cowboy Method but it's a 14-week peak so maybe not.

Squat:
20kg x something
70kg x 5
95kg x 3
107.5kg x 3
122.5kg x 10
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5

Calibrated plates. Was aiming for 6-8 for 3+ set and delighted I got 10. Had room for more but reps 8-10 were getting sloppy as I ran out of breath so ended them.

Bench:
20kg x 8
50kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5

Calibrated plates. First set felt weak but they got much easier. Probably not warm enough.

RDL:
70kg x 5
* straps *
90kg x 10
90kg x 10
90kg x 10

Calibrated plates. Grand and light. Just concentrating on being explosive at the top.

Got all that done in 1h10. And that included me coughing up phlegm after the 3+ set and gathering myself. Can't complain.

Alf Veedersane · 11-11-2019 11:54am

Mark Rippetoe wrote: »

Mainly looked at 3-day programs. Also considered Hanley's 6-week, but it takes too long and I'd really have to skimp on intensity to make it work. Also considered the Cowboy Method but it's a 14-week peak so maybe not.

Not sure if you have a timeframe as such but if there's a decent 4-day programme that works, run it and just do it on the days you train. If that means it's 9/10 days to complete a week, so be it.

I'm on a 4-session 'week'. My weeks can be 7-9 days so Wednesday is not always the bench day but it still means I get more useful work done than if I was on a 3-a-week programme.

Bit like RPE...some weeks will be 7 days, some will be 10.

Mr. CooL ICE · 11-11-2019 12:21pm

I get you. I considered that too. Doing that would open up a hape of possibilities.

One thing I've wanted to do for aaages is a Hepburn routine. Proper old school progression. Real slow burner because I'd need to do it for at least a year before making any noticeable progress. And considering I've no intention of competing any time soon, it would be perfect now.

But lets be honest; I'm weak as sh1t right now and any program I follow is bound to make me stronger as long as I stick to it long enough and don't do anything stupid :pac:

Alf Veedersane · 11-11-2019 1:28pm

Mark Rippetoe wrote: »

I get you. I considered that too. Doing that would open up a hape of possibilities.

One thing I've wanted to do for aaages is a Hepburn routine. Proper old school progression. Real slow burner because I'd need to do it for at least a year before making any noticeable progress. And considering I've no intention of competing any time soon, it would be perfect now.

But lets be honest; I'm weak as sh1t right now and any program I follow is bound to make me stronger as long as I stick to it long enough and don't do anything stupid :pac:

Audrey Hepburn was pretty jacked so good option.

I suppose what I've seen is with a 4-day routine, it just allows a little more scope for S/B/D and a good variation along with a good level of accessory work. But you'll find what fits in time anyway!

Mr. CooL ICE · 13-11-2019 10:29am

November 13

Bench:
20kg x 10
40kg x 10
60kg x 3
67.5kg x 3
77.5kg x 9

Calibrated plates. Possibly had a 10th in me but had no spot, so racked it. I think my 10RM is 80kg and that's with TNG so pausing 9 at 2.5kg less is something I'm happy with.

CGBP (tng):
65kg x 8
65kg x 8
65kg x 8
65kg x 8
65kg x 8

Calibrated plates. Mad pump.

OHP:
20kg x 10
30kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Grand.

WG NG pullup/facepull:
x 3/29kg x 10
x 5/35kg x 12
x 5/35kg x 12
x 5/35kg x 12

Grand.

Enjoyable day. Took 1h10m.

Mr. CooL ICE · 18-11-2019 1:44pm

November 18

Ongoing car issues means getting to the gym has been increasingly difficult. Missed Friday's session and had very limited time this morning. Also means I might have further difficulty getting to the gym, so my plan for training for the rest of the year has fallen apart pretty quick.

And did the absolute dog on it at a wedding over the weekend so not expecting to be in great shape this morning.

Squat:
20kg x something
70kg x 5
87.5kg x 5
100kg x 5
115kg x 7
105kg x 5
105kg x 5
105kg x 5

Calibrated plates. Form was woeful. Was rounding my upper back in the 5+ set so there was something massively off with my bracing. Only enough time for a 3x5 afterwards.

Bench/RDL:
20kg x 10
50kg x 5/70kg x 5
65kg x 5/90kg x 5
65kg x 5/90kg x 5
65kg x 5/90kg x 5

Calibrated plates. Not enough time to do the planned 5x5 and 3x10 so rushed these into a superset. Both piss easy. Was more tired from putting on plates than actual lifting.

Bad day. But it is what it is.

Mr. CooL ICE · 26-11-2019 10:27am

November 26

Car back on the road. Can actually get to the gym... for now. Unfortunately, it's too close to Christmas to form any sort of plan so back to ad hoccing stuff.

Squat:
20kg x something
70kg x 5
* belt *
90kg x 3
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5

Calibrated plates. Strength was there but I was seriously out of breath after every set. Also got chatting between sets and lost count so may have only done 4x5.

Bench:
20kg x 10
40kg x 5
60kg x 2
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 15 (CG)

Calibrated plates. Was expecting this to feel heavy in my hands considering I hadn't touched anything in over a week but 65kg actually felt like 65kg, which was nice. Did an oul cheeky CG AMRAP to finish off. Was expecting to hit around 10 but kept going.

RDL:
70kg x 10
70kg x 10
70kg x 10

Calibrated plates and started from floor. Was running out of time so did some ultra light stuff. Just about enough to get a stretch in the hammies.

Grand day. Happy my strength isn't completely gone. Had kept myself moving while not in the gym but I guess buggy pushing doesn't have much carry over to squatting as I wish.

Mr. CooL ICE · 28-11-2019 10:26am

November 28

HB paused squat:
20kg x something
60kg x 5
* belt *
80kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

In heels. No particular reason for doing these. I looked at a video of some of my HB squats from a few months ago and thought they looked rubbish (hips shooting back and lifting with my back instead of legs) so decided to try again. Form was good. Felt difficult. But felt like legs were being used, so that's good.

Bench:
20kg x 10
50kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Easy.

Goblet squat/CG bench:
40kg x 10/70kg x 10
40kg x 10/70kg x 10
40kg x 10/70kg x 10

Not so easy. Ugh.

Grand day.

Alf Veedersane · 28-11-2019 11:44am

#HiBar4lyfe

#alsohipaids4lyfe

Mr. CooL ICE · 29-11-2019 10:24am

November 29

Deadlift:
70kg x 5
120kg x 5
* belt *
140kg x 3
155kg x 3
155kg x 3
155kg x 3

Calibrated plates. Just concentrating on getting into a good position and staying as tight AF coming off the floor. Second set was sloppy.

Pendlay row:
40kg x 5
60kg x 8
60kg x 8
60kg x 8

Haven't done these in aaages. Pretty easy. Stayed light and all about keeping position.

OHP:
20kg x 8
30kg x 8
40kg x 8
40kg x 8
40kg x 8

Grand.

Chest supported row:
20kg x 5
40kg x 8
40kg x 8
40kg x 8

Easy weight, but trying to squeeze at the top makes it so much harder.

Wide NG pullup/facepull:
x 3/29kg x 10
x 5/35kg x 12
x 5/35kg x 12
x 5/35kg x 12

Harder than expected.

Went in today with the intention of deadlifting, OHPing and then doing some back stuff. Got there late so had to cut the rows short. Good back pump though.

Mr. CooL ICE · 01-12-2019 4:01pm

December 1

Gym had a Movember liftathon so I went in to lift what I could. General aim is to lift as many kilos with barbells whatever way you like. I did:

Squats: 6x10 @ 60kg + warmup 1x10 @ 20kg
Barbell rows: 5x10 @ 60kg
Floor press: 5x10 : 40kg
OHP: 5x10 @ 30kg
Barbell curls: 1x10 + 1x15 @ 20kg

Total: 12,000kg

Gym was aiming for 1,000,000kg overall so I contributed 1.2% to it. Had my 5 month old with me so went as long as I could before she started to complain. Had plenty left in the tank though.

Mr. CooL ICE · 02-12-2019 10:13am

December 2

Body not really sore at all after yesterday. Bit of tiredness in my mid back and shoulders but that's it. Graaand.

2" block pull:
70kg x 10 (from floor)
* belt *
120kg x 3
145kg x 3
160kg x 3
160kg x 3
160kg x 3

Calibrated plates. 5kg up from deadlifts 3 days ago. Just wanted to see how my form held together from an easier start position. And yes, form was solid and weight moved pretty easily.

Bench:
20kg x 10
50kg x 5
70kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

Calibrated plates. Grand. Working sets supersetted with red band pullaparts.

Pullup/lateral raise:
x 5/5kgs x 10
x 5/5kgs x 10
x 5/5kgs x 10

Grand.

Was stuck for time but managed the above in less than 55 minutes.

Mr. CooL ICE · 04-12-2019 10:27am

December 4

HB pause squat:
20kg x something
70kg x 3
* belt and sleeves *
90kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Calibrated plates. Used sleeves because my legs were freezing in shorts. Started ok but got progressively easier. Nothing to do with warming up; just found my groove eventually. Had been losing balance slightly and using my back to compensate at the start but got better as I went on.

Bench:
20kg x 10
50kg x 5
70kg x 3
80kg x 1
85kg x 3
85kg x 3
85kg x 3
70kg x 8 (CG)
70kg x 8 (CG)

Calibrated plates. Graaand.

Goblet squat/dip:
30kg x 5/x 5
30kg x 5/x 5
30kg x 5/x 5

Knees felt shakey. Probably the cold. So I kept the weight and reps lower than I should.

Grand day. All the quads and triceps.

Mr. CooL ICE · 06-12-2019 10:21am

December 6

Long day in work yesterday inc almost 5 hours in the car. Expected this morning to be tough.

Deadlift:
70kg x 5
* belt *
120kg x 3
120kg x 2
140kg x 3
155kg x 5
155kg x 5
155kg x 3

Calibrated plates. Mainly concentrated on speeding up my setup. I spend too much time faffing about between reps, e.g. twiddling my toes, so concentrated on setting my hip angle, bracing and locking shoulders in as streamlined a fashion as possible. And sure enough, 5 reps felt the same as 3 reps did last week.

Bench:
20kg x 5
50kg x 8
70kg x 3
80kg x 1
90kg x 2
90kg x 2
70kg x 10 (CG)
70kg x 10 (CG)

Calibrated plates. Graaand.

Wide NG pullup/facepull/single leg hamstring curl:
x 5/35kg x 15/17kg x 15
x 5/35kg x 15/17kg x 15
x 5/35kg x 15/17kg x 15

Circuit to get in as much work done as possible.

Bad time management by me meant I forgot to do rows of any kind. Feck.

Mr. CooL ICE · 09-12-2019 10:27am

December 9

HB squat:
20kg x 10
60kg x 5
* belt and sleeves *
100kg x 3
120kg x 8
120kg x 8
120kg x 8

Form wasn't the best tbh. Chest was falling forward a tad from reps 2-4 onwards for all top sets.

RDL:
60kg x 5
* straps *
100kg x 10
100kg x 10
100kg x 10

Grand.

Bench:
20kg x 10
50kg x 8
65kg x 10 (wide grip)
65kg x 10 (wide grip)
65kg x 10 (CG tng)
65kg x 10 (CG tng)

Grand. Triceps on fire.

Only had an hour today. Had intended on doing 5x8 squats and 3x10s for bench stuff so cut off some sets.

Also, am massively unfit. Haven't been taking my daily walks lately so find myself staying out of breath for longer after every set.

Mr. CooL ICE · 11-12-2019 11:38am

December 11

Block pulls:
20kg x 10 (RDL)
70kg x 5 (from floor)
* belt *
120kg x 5
150kg x 3
170kg x 3
170kg x 3
170kg x 3

Calibrated plates. Felt far easier than I expected it to.

Bench:
20kg x 10
50kg x 8
70kg x 5
80kg x 2
85kg x 5
85kg x 5
85kg x 5
75kg x 8 (CG)
75kg x 8 (CG)
75kg x 8 (CG)

Calibrated plates. Grand. Nice that bench is feeling good these days.

Pendlay row:
60kg x 5
80kg x 5
80kg x 5
80kg x 5

Grand.

NG cable row:
59kg x 12
71kg x 20
71kg x 20
71kg x 20
71kg x 20
71kg x 20

Grand.

Was hoping to do some upper back stuff today too but ran out of time. Oh well.

Mr. CooL ICE · 13-12-2019 10:56am

December 13

310 tempo LB squat:
20kg x something
70kg x 3
* belt *
90kg x 3
110kg x 2
120kg x 3
130kg x 1
130kg x 1
130kg x 1

Calibrated plates. Wore my flats by accident which meant I'd rather not HB squat today, so kinda made it up as I went along. First time doing LB in a few weeks so slowed everything (inc bracing) way down. Everything felt solid enough but I ended up doing feck all reps in total.

RDL:
70kg x 8
120kg x 5
120kg x 5
120kg x 5

Calibrated plates. Grand.

Bench:
20kg x 10
50kg x 8
70kg x 3
85kg x 2
92.5kg x 3
92.5kg x 3
92.5kg x 3
85kg x 5 (CG)
85kg x 5 (CG)
85kg x 5 (CG)

Calibrated plates. Bench feeling strong. Yay.

Bent over barbell row:
20kg x 10
40kg x 10
40kg x 10
40kg x 10

Light enough, but trying to make sure I get a squeeze at the top.

Pullup/DB lateral raise:
x 5/ 5kgs x 12
x 5/ 5kgs x 12
x 5/ 5kgs x 12

Grand.

Grand day. Had work laptop with me so took my time.

Mr. CooL ICE · 16-12-2019 11:28am

December 16

Deadlift:
20kg x 10 (RDL)
70kg x 5
* belt *
120kg x 5
150kg x 1
155kg x 1
160kg x 1
165kg x 1
170kg x 1
175kg x 1

Calibrated plates. Just doing some singles and going up by 5kg to see how my form held together across various weights. Form always felt good but my setup never looked perfect for any of them. Not sure what was up.

Block pull:
175kg x 3
175kg x 3

Calibrated plates. Weight moves far more easier from this position, for reps. Kinda reinforces my view that my start position from the floor needs lots of tweaking.

1.5" deficit pull:
135kg x 5

Calibrated plates. Last minute decided to give these a go and did my best to get a big hamstring stretch at the bottom (my cue for flat lower back) but it was still very rounded. Decided against attempting another set, even if the weight moved easy like piss.

Bench:
20kg x 10
50kg x 8
70kg x 5
80kg x 3
87.5kg x 5
87.5kg x 5
87.5kg x 5

Calibrated plates. Top sets were tough but I expected the fear of getting crushed at some point, but that never happened. Considering my 5RM is 92.5kg, doing a 3x5 @ 5kg below that means my bench isn't total crap.

Facepulls:
35kg x 25

Quick AMRAP.

When I managed to get to the gym more than once a week back in September, I knew my schedule was too unpredictable to follow any specific plan. Instead, I had a rough goal in mind to try get back to within 90% of where I was at before baby came along before the year ended. I'm pretty sure I've done that with bench and deadlift. Just don't ask about my squat :pac:

Mr. CooL ICE · 19-12-2019 10:13am

December 18

HB paused squat:
20kg x something
70kg x 5
* belt *
90kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Calibrated plates. These were far tougher than expected. My chest was collapsing forward a bit on too many of these reps. Should have reduced the weight but ego got in the way. Silly.

WG bench:
20kg x 10
50kg x 8
70kg x 10
70kg x 10
70kg x 10
70kg x 6 (CG)
70kg x 6 (CG)

Calibrated plates. Was hoping for sets of 10 on close grip but triceps were kinda fried at that stage.

Wide NG pullup/facepulls:
x 5/ 35kg x 15
x 5/ 35kg x 15
x 5/ 35kg x 15

Grand.

Had planned on doing some belt squats at the end but ran out of time.

Mr. CooL ICE · 20-12-2019 10:55am

December 20

Bench:
20kg x 10
50kg x 8
70kg x 5
80kg x 3
90kg x 1
95kg x 1
90kg x 3
90kg x 3

Calibrated plates. Cramped my hamstring on 95kg. Then had achey upper arms after the 2nd 90kg triple because the bench I was using is awkward for self unracking. Decided to cut these short because no point getting myself banged up doing something avoidable.

Deadlift:
20kg x 5 (RDL)
70kg x 5
* belt *
120kg x 3
120kg x 3
120kg x 1
150kg x 1
165kg x 1
165kg x 1
165kg x 1

Calibrated plates. Just practising setup cues. Form wasn't perfect, but it was consistent.

Tricep prushdown/belt squat:
35kg x 10/100kg x 10
47kg x 15/120kg x 10
47kg x 15/120kg x 10
47kg x 15/120kg x 10

Nothing mad. Just a little extra volume.

Grand day.

Mr. CooL ICE · 23-12-2019 10:57am

December 23

LB pause squat:
20kg x 10
60kg x 5
80kg x 5

I was going to bench first, but hate benching when cold. Just went through half a squat warmup routine to fix that.

Bench:
20kg x 10
50kg x 8
70kg x 5
80kg x 2
90kg x 1
100kg x 1
105kg x 1

Calibrated plates. Really just wanted to see if 100kg was in the bag, but it flew up. Hadn't intended on going higher but figured it would be a waster opportunity if I didn't. 105kg was a grind, but ass stayed down. Not a kilo left though.

Deadlift:
20kg x something (RDL)
70kg x 5
* belt *
120kg x 5
150kg x 1
160kg x 1
170kg x 1
180kg x 1

Calibrated plates. Was hoping to go for 195kg today but going by how 180kg moved and felt, decided I better leave it. Start position was perfect and it flew up to knee level, then my back rounded a little and knees went forward and it was a bit of a grind to lock out. Might have gotten lazy with my lats or my legs are weak. I dunno. Either way, decided to do some block pulls for the craic.

Block pulls:
180kg x 3

Calibrated plates. These felt heavy in my hands, but there was still 1-2 left in the tank. Could have pulled 200kg from these I reckon. Hmm.

That more than likely wraps up 2019s training. Will see if life enables some consistency to return in the new year.

Sets of faahve

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