Can I come too

Alf Veedersane · 06-01-2021 7:49pm

bluewolf wrote: »

Oo I think it might have been ftfp!

I'm sure there were a few variations that ended with TFP :pac:

coffee_cake · 07-01-2021 5:04pm

Non prog 07 01

Hb squat 3x7 60kg xxx
Keep it light as this is a back off week

Superset
Push ups 3 x 6-12
Actual reps: 6 half rom, 6, 15 knees

Db fly
Half rom? 17.5kg 3x8 4,4,4
Db rows 17.5kg 3x6-12
Actual reps: 6, 6,6

coffee_cake · 07-01-2021 11:22pm

Trip class... Now that I have the display working it said 15km in 41 mins
Srs bzns

coffee_cake · 10-01-2021 5:53pm

Non prog 10 01
Doubling up today

Tempo rdl 5x5 60kg xxxxx
-ss-
Push ups myoreps
Knees: 22 reps
Full: 4, 4, 4, 4

DB bench 3 sets 17.5kgx2 reps: 6, 6, 6
Ss if possible:
Leg curl dumbbell on bench
Try 7.5 then 17.5 if it works
Did NOT work
Lying leg Curls with band wrapped around dumbbell, single leg at a time: 10, 10, 10
Might be easiest setup once I figured it out

OHP 7.5kgx2 reps: 10, 8, 10 why are my shoulders so weak T_T
- ss-
Skulls 7.5kgx2 reps: 10, 8, 8

Bent Over Lat raise 2kgx2 reps: 15, 14, 14

Bro curls 7.5 3x10 xxx

Immediately after did the Trip again . 15km in 39 mins this time. I was v impressed with myself until I saw online people should be doing 15km in 30 mins?? Sure I'll keep working on it anyway!

coffee_cake · 12-01-2021 3:15pm

Hour on the bike last night low intensity 20km

New prog w1d1 11 01

Start off lighter than where finished
Squat 3x1 6 RPE 84kg xxx
Not bad today
3x3 7 RPE 74kg xxx

Bench 4x6 6 RPE 34kg xxxx

Horiz Row of choice
3x4/fail 6 - 12
Single arm rows 17.5kg x 6, 5, 4

Try to do more bike later

caviardreams · 13-01-2021 9:18pm

bluewolf wrote: »

Immediately after did the Trip again . 15km in 39 mins this time. I was v impressed with myself until I saw online people should be doing 15km in 30 mins?? Sure I'll keep working on it anyway!

Most spin bikes don't take gearing etc. into account for calculating distances and the distances aren't really any way accurate except maybe for tracking over time for steady state pieces etc., so don't sweat it (or at least just sweat it on the bike!)

And also, RPM 85 is BAE!

coffee_cake · 13-01-2021 11:39pm

Does that mean I should be aiming for rpm of 85

No bike as no time
Just about made time for lifts
New prog 13 01

Deadlift
10x1 7 RPE 110kg
Xxxxx xxx xx
Surprisingly easy

Tempo Bench @310 4x4 6 RPE
42kg xxxx

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

Alf Veedersane · 14-01-2021 12:01am

The x business still gives me a giggle.

caviardreams · 14-01-2021 11:21pm

bluewolf wrote: »

Does that mean I should be aiming for rpm of 85

No I meant RPM number 85 is a great sesh! Just can't get inta the trip at all. Sprint is death.

coffee_cake · 14-01-2021 11:24pm

Facepalm!
Yeah I must try it. I love the Egypt sprint so much tho

coffee_cake · 16-01-2021 6:04pm

New prog 16 01

HB squat 3x8 70kg? Xxx

Fly 3x 15
Act: 17.5kg x 5, 7.5kg x 15,15

Push ups 3x 6-12
Actual reps: knees: 20,20, 20
Chicken

Rows 3x12
Actual: 30 x 15, 12, 10

Face pulls 3x12 xxx

Half hour bike 10km
Will do a trip class in a while

Dtp1979 · 16-01-2021 7:16pm

You had chicken mid workout?

coffee_cake · 16-01-2021 8:08pm

Dtp1979 wrote: »

You had chicken mid workout?

No i was a chicken for doing knees down push ups

Dtp1979 · 16-01-2021 11:32pm

bluewolf wrote: »

No i was a chicken for doing knees down push ups

I know, I was taking the piss

coffee_cake · 18-01-2021 12:15am

I am smrt and get jokes

New prog 17 01

Tempo RDL @310 4x8 50kg xxxx

Chest exercise of choice 3x3/fail
6 - 15: DB bench 17.5kgx2, x 8, 7,7

Triceps exercise of choice 3x3/fail 10 - 20: DB Skulls 7.5kgx2 x 11,10,9
Great progress from when I had to use one DB between hands

Leg Curl: banded DB single leg 3x3/fail 10 - 20 reps: 12, 13,13

OHP (Seated or Z Press if height an issue) 4x6 7 RPE
7.5kgx2 x 12, 12, 12

Push-ups*MyoReps 15 - 20
Maybe tomorrow

DB Curls 3x2/fail 10 - 20
7.5kgx2 x 11,12, 12
Bent Over Lateral Raise 3x12 - 15
9 RPE
2kgx2 x 12, 12,12

j@utis · 20-01-2021 4:52pm

I like coffee cake too!

coffee_cake · 21-01-2021 1:04am

New prog w2d1, 20 01

Squat 3x1 6 RPE 90 xxx
Grand
3x3 7 RPE 76kg or 80
Go 80: xxx

Bench 4x6 6 RPE 40kg xxxx

Horiz Row of choice
3x4/fail 6 - 12
Ran out of time

Bike 20 mins 9k

coffee_cake · 23-01-2021 12:37am

New prog 22 01 w2d2

Deadlift
12x1 7 RPE 116kg or 120
120kg: xxx xxx xxx xxx

Tempo Bench @310 4x4 6 RPE
42kg xxxx

Bands
Tricep Extension 2x3/fail 8 - 15
14, 14, 14
Vrt Row of choice3x3/fail 8 - 15
14, 14, 14

Prob a bit late for bike even for me... I'll catch up on it tomorrow

Deadlift weight was grand. Last few sets got a bit harder but extra proper bracing sorted it out
Happy that 120 is easy again. After the first one or two lockdowns I didnt think I'd see the day
Maybe ill ask coach about peaking block

Alf Veedersane · 23-01-2021 5:52am

This coffee cake business has me thrown.

Thrun even

coffee_cake · 24-01-2021 11:00pm

New prog 17 01 d4&5

Tempo RDL @310 4x8 56kg xxxx

Chest exercise of choice 3x3/fail
6 - 15: DB bench 17.5kgx2, x 8, 8, 8

Triceps exercise of choice 3x3/fail 10 - 20: DB Skulls 7.5kgx2 x 10,8, 8

Leg Curl: banded DB single leg 3x3/fail 10 - 20 reps: 12, 12, 12

OHP (Seated or Z Press if height an issue) 4x6 7 RPE
7.5kgx2 x 12, 12, 12

Push-ups
Half reps: 6, 6, 6, 6

DB Curls 3x2/fail 10 - 20
7.5kgx2 x 15, 9, 8
Defs getting better at these...or not
Bent Over Lateral Raise 3x12 - 15
9 RPE
2kgx2 x 12, 10, 8

New Trip class im ded

coffee_cake · 26-01-2021 5:30pm

prog w3d1, 26 01

Squat 3x1 6 RPE 94kg xxx
Think improving
3x3 7 RPE 84kg xxx

Bench 4x6 6 RPE 42kg xxxx

Horiz Row of choice
3x4/fail 6 - 12
7.5kg x 15,12,22

Coach reckons my deadlifts look the best ever nevermind how good they were for 12 sets so the form work has definitely been paying off
Improvements on the squats also including today
Having a home gym has been the best thing for me i think

coffee_cake · 30-01-2021 8:39pm

prog 29 01 w3d2
V behind the plans for the week but so tired. Was sure I was getting a cold half the week but think better now

Deadlift
14x1 7 RPE 120 or 126
126kg: Xxx xxx xXx xx xXX
Def at risk of vomiting everything I ever ate during these

Tempo Bench @310 4x4 6 RPE
46kg xxxx

Bands
Tricep Extension 2x3/fail 8 - 15
12, 10,10
Vrt Row of choice3x3/fail 8 - 15
12, 10,10

Current choice between icecream and bike

coffee_cake · 31-01-2021 7:19pm

prog 31 01 w3 d3&4&5
A
Hb squat
70kg 4x6 (should be 8) xxx
-ss-
Push ups half rom x 6,6, 6
Cutting back to 3 sets today after the DLs yesterday and bad timimg

Tempo rdl: not today

B
OHP (Seated or Z Press if height an issue) 4x6 7 RPE
7.5kgx2 x 8, 8, 8
Bent Over Lateral Raise 3x12 - 15
9 RPE
3kgx2 x 12, 10, 10

C
Chest exercise of choice 3x3/fail
6 - 15: DB bench 17.5kgx2, x 8, 8,8

Triceps exercise of choice 3x3/fail 10 - 20: DB Skulls 7.5kgx2 x 10,8,9

Leg Curl: banded DB single leg 3x3/fail 10 - 20 reps: 12, 12, 12

D
DB Curls 3x2/fail 10 - 20
7.5kgx2 x 11, 10, 8

Flys 7.5kg 3x 8-15: 14, 11, 10
Right shoulder slightly iffy again

E
Rows barbell 20kg 3x 10 xxx

100% ded
Took an hour overall
Icecream? Don't mind if I do

Yesterday was 533 cals and today was 386. Working hard

Definitely will bike later

Dtp1979 · 31-01-2021 7:31pm

coffee_cake wrote: »

prog 31 01 w3 d3&4&5
A
Hb squat
70kg 4x6 (should be 8) xxx
-ss-
Push ups half rom x 6,6, 6
Cutting back to 3 sets today after the DLs yesterday and bad timimg

Tempo rdl: not today

B
OHP (Seated or Z Press if height an issue) 4x6 7 RPE
7.5kgx2 x 8, 8, 8
Bent Over Lateral Raise 3x12 - 15
9 RPE
3kgx2 x 12, 10, 10

C
Chest exercise of choice 3x3/fail
6 - 15: DB bench 17.5kgx2, x 8, 8,8

Triceps exercise of choice 3x3/fail 10 - 20: DB Skulls 7.5kgx2 x 10,8,9

Leg Curl: banded DB single leg 3x3/fail 10 - 20 reps: 12, 12, 12

D
DB Curls 3x2/fail 10 - 20
7.5kgx2 x 11, 10, 8

Flys 7.5kg 3x 8-15: 14, 11, 10
Right shoulder slightly iffy again

E
Rows barbell 20kg 3x 10 xxx

100% ded
Took an hour overall
Icecream? Don't mind if I do

Yesterday was 533 cals and today was 386. Working hard
Definitely will bike later

God bless home gyms

coffee_cake · 03-02-2021 11:57pm

Happy enough with today's squats although then I realised I was doing the same work at a lighter bw and probably the same form a year ago
Rar

prog w4d1, 03 02

Squat 3x1 6 RPE 100kg xxx
STOP SITTING AT THE BOTTOM

3x3 7 RPE 90KG xxx

Bench 4x6 6 RPE 44kg xxxx

Horiz Row of choice
3x4/fail 6 - 12
7.5kg 3x10

coffee_cake · 04-02-2021 9:32pm

prog 04 02 w4d2

Deadlift
16x1 7 RPE 120 or 126 or 130 YOLO
120: xxX xxx xx Xxx xxx xx
Decided to be sensible and drop back to 120 this week as there were extra reps and also last week nearly killed me at 126. This time I did it before dinner instead of after which helped. The weight was grand and I wasn't half as progressively fatigued as I was last couple times, last rep was still fresh. And my rests were shorter.

I actually did pick up 130kg first and went lolno then dropped to 120
I look like I have massive shoulders or something in my videos of these. MASSIVE SHOULDERS BUT NO BENCH

Tempo Bench @310 4x4 6 RPE
50kg: xxxx
Overshot rpe there, thought it'd be easier.i think despite my mental complaining and still windmilling my arms the odd time, I'm getting better at this. However it is very hard to arch properly on the footstools without them wobbling or whatever. Maybe it's time to get a bench

Bands
Tricep Extension 2x3/fail 8 - 15
12, 12, 10
Vrt Row of choice3x3/fail 8 - 15
12, 12, 12

coffee_cake · 05-02-2021 8:34pm

Not feeling it today
Really need a stretch and foam roll

Prog 05 02 w4d3

Hb squat 4x8 70kg
4, 6, 4, 6
Turned into tempo squats

Bo Row 3 x 6-12
Barbell:10, 10, 10

To do tomorrow as well as day 4:
Db fly 17.5kg 3 sets

Push ups 3 x 6-12

coffee_cake · 10-02-2021 12:00am

Not feeling it again

prog w5d1, 09 02

Squat 3x1 6 RPE 102kg xxx

2nd rep was def the best of the 3 but still too lean. So annoyed. Maybe I need to pump up my back

3x3 7 RPE 92kg xxx
Difficult

Bench 4x6 6 RPE 44kg xxxx
Easy

Horiz Row of choice tomorrow
3x4/fail 6 - 12

Took well over an hour for absolutely no reason other than faffing around and rewatching the videos to scrutinise everything

coffee_cake · 11-02-2021 2:51pm

prog 10 02 w5d2

Deadlift - EMOM today no time to mess around
16x1 7 RPE 124kg Xxx xxx xxx xxx xxx x

Tempo Bench @310 4x4 6 RPE
50kg: xxxx

Bands :LATER
Tricep Extension 2x3/fail 8 - 15
12, 12, 10
Vrt Row of choice3x3/fail 8 - 15
12, 12, 12

Will defs catch up on accessory stuff later

coffee_cake · 17-02-2021 8:36pm

Time for a deload next week maybe

prog w6d1, 17 02

Squat 3x1 6 RPE 102kg xxx
Keep the back tight

3x3 7 RPE 90kg xxx

Bench 4x6 6 RPE 46 xxxx

Horiz Row of choice ummm maybe later
3x4/fail 6 - 12

Can I come too

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