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I don't know what I'm doing but I know what I've done
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Sunday 6/10/2019
A) Wide-Grip Bench
85kg x 6 x 6
Close-Grip Pin Press
85kg x 3 (@7)
90kg x 3 (@8)
95kg x 3 (@9)
75kg x 8, 8, 8
C) Straight-Arm Pulldown
5 x 9
D) Facepulls
4 x 8
E) Skullcrushers
37.5kg x 3 x 10
Really feeling that in my pecs and triceps after.
Pretty happy with both...more so the wide grip, now I think of it. It's always been my weakest bench variation by far but sets of 6 at 85kg with wide grip (forefingers on rings) are a good indicator for how it's come along. Close-grip is kinda where I'd expect it to be.0 -
Saturday 12/10/2019
A) 3" Block Pulls
200kg x 1 (@7)
210kg x 1 (@8)
220kg x 1 (@9)
177.5kg x 4, 4, 5 Deadlift Stance High Box Squat
115kg x 6
125kg x 6
135kg x 6
142.5kg x 6
147.5kg x 6
C) Toes Elevated DB RDL
50kg DBs x 4 x 6
D) Calf Raises
140kg x 4 x 6
E) Weighted Sit up
+10kg x 4 x 60s
Was out fordin for work the last few days so didn't get back to it until today. Had been looking forward to it but was also tired so was trying to get myself going a bit more than I felt like. Mentally, really getting back into it. The 220 wasn't perfect. I rushed the pull a bit and wasn't tight enough but it's a lot better than any other time I've pulled 220, albeit a 3" pull. But it moved quickly. Plenty of work to do but moving in the right direction.
Deadlift stance box squats moved well bit felt heavy. Even the warm ups. Watching the videos they looked so much better than they felt.
The 50s for RDLs were heaviest not in use so just made them a slower tempo (3X3X).0 -
Wednesday 16/10/2019
A) High Bar Squat
120kg x 5 x 5 Bench
87.5kg x 5 (@8)
75kg x 5, 5, 11
C) Flat DB Press
27.5kgs x 15
30kgs x 12
32.5kgs x 10
35kgs x 8
37.5kgs x 6
D) Pendlay Rows
60kg x 5 x 15
New block. Woop woop.
I hadn't realised since I checked but it's been exactly 8 months since I have done a comp bench (it's been tempos or close/mid/wide grip since). More since I've had straight-up high bar (tempos, front squats, pauses and pin squats since).
Squats were good and strong. Moved so nicely.
Bench was solid enough. Feels like ages. Felt like I had another 2/3 reps for AMRAP but wanted to keep some in the tank.
Started off relatively light on rows cos only bringing rows back in after having issues in my forearm from pulling exercises before. So just want to ease back into gauge it and see how it feels.
Good times, even if it was a bit more rushed than I'd like tonight given that I got in late.0 -
Friday 18/10/2019
A) High-Bar Squat
125kg x 5 (@6)
135kg x 5 (@7)
140kg x 5 (@8)
120kg x 5, 5, 10 RDL
162.5kg x 5, 5, 8
C) Leg Extensions
5 x 15
D) Weighted Plank
25kg
15 mins: 23s on, 37s rest
Happy with where squats are. Has it in my head that 120/127.5/135 for @6/@7/@8 but the warm ups moved well so started heavier. Had a few in the tank on the AMRAP set as well.
Need to keep working hip mobility hard to keep my left hip moving though cos I noticed a slight shift to my right at the bottom of the squat.0 -
Saturday 19/10/2019
A) Bench
87.5kg x 8 x 5 Pin Press
72.5kg x 5 (@6)
77.5kg x 5 (@7)
82.5kg x 5 (@8)
70kg x 5, 5, 7
C) Lat Pulldown
5 x 15
D) Reverse DB Flys
6kgs x 4 x 15
Had the opportunity to train tonight and knew it might suit better than tomorrow so went with it.
The high volume benching was at the same weight that I did a set of 5 with 87.5kg @ RPE 8 the other night so was expecting it to be difficult to get through 8 sets of 5 at that weight. 5th reps were slow on last 2/3 sets but was never not making it.
Pin press after all that...the set @6 was probably an undershoot so eased up the numbers I thought I'd be at based on that. Going into that, I didn't expect to be able to hit a top set 82.5 x 5 @8 with a decent pause on the pins. Triceps collapsed on 7th rep of back offs. Ded.
There are 23 sets of benching across the week albeit including warm ups at RPE 6 and 7 and also back offs. But it's a decent bit of volume but good fatigue management with RPE. Likey.
It's been so long since I've had a lat pump like I did after pulldowns. Not a lot of any kind of pulling exercises, that involved elbow flexion, the last couple of months so it was new. Massive pump.0 -
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Monday 21/10/2019
A) Deadlift
165kg x 5 (@6)
175kg x 5 (@7)
180kg x 5 (@8)
152.5kg x 5, 5, 8 Deadlift Stance High Box Squat
117.5kg x 5
127.5kg x 5
137.5kg x 5
142.5kg x 5
147.5kg x 5
C) Hamstring Curls
4 x 12
D) Rolling Planks
35s on, 25s rest (left, right, front x 5)
366 days since I last pulled from the floor! Really wasn't convinced I should go in cos hip was fairly achey for first time in ages all day so I was going to hold off...but last minute decided to go in.
Was a little hesitant cos i didnt feel i was getting consistent starting position so top set wasn't where I'd have hoped. But I'll build on it and the confidence built with the block pulls will return.0 -
Thursday 24/10/2019
A) High Bar Squat
125kg x 5 x 4 Bench
90kg x 4 (@8)
77.5kg x 5, 5, 11
C) Flat DB Press
27.5kgs x 15
30kgs x 12
32.5kgs x 10
35kgs x 8
37.5kgs x 6
D) Pendlay Rows
67.5kg x 5 x 12
Hip has been fairly achey at times the last couple of days. Was pencilled in to train yesterday but just said I'd let it settle a bit.
Was still a bit achey during but it was like this a few months back so bit of ibuprofen and it'll be grand.
Bench felt pretty strong. Smooth reps.0 -
Saturday 26/10/2019
A) High-Bar Squat
130kg x 4 (@6)
137.5kg x 4 (@7)
145kg x 4 (@8)
123.5kg x 5, 5 RDL
167.5kg x 5, 5, 5+
C) Leg Extensions
5 x 15
D) Weighted Plank
25kg
15 mins: 23s on, 37s rest
Hip was still at me a bit today. It's been like this before and it will pass. It should...
Squats just felt off. Was never comfortable with my positions.
Big hip shift at the bottom of the first rep of 145. A manky rep. Rest moved fine but that first one threw me a bit.
Started at me on second back off set so I just left it there. Disappointed given how well it all felt last week.
Last warm up of RDLs...the same. So I just stopped. I'll try get those done again another day.0 -
Monday 28/10/2019
A) Bench
90kg x 8 x 4 Pin Press (chest level)
80kg x 4 (@6)
85kg x 4 (@7)
92.5kg x 4 (@8)
77.5kg x 5, 5, 7
C) Lat Pulldown
5 x 12
D) Reverse DB Flys
7kgs x 4 x 12
Trying to switch life around so that I can train regularly on Mon, Wed and Fri during the week so I can get the 4 days in a little easier.
Was glad I had no lower body work after Saturday...just to get back into the swing of it.
Volume benching was straightforward enough. I've done 6 sets of 5 with 90kg this time last year about 3/4 weeks out from last comp. Hard to know if I found that harder cos hard to tell from notes. But it's only second week back doing comp benching so possibly slightly ahead of the curve. But time will tell if I can translate that into a PR in 7/8 weeks when I should be testing.
90kg should have been the top set on pin press. 92.5 was closer to 9.
Loving the lat pump from pulldowns.
Serious hype brought to the session by a Greg Nuckols podcast...0 -
Wednesday 30/10/2019
A) Deadlift
167.5kg x 4 (@6)
180kg x 4 (@7)
190kg x 4 (@8)
160kg x 5, 5, 8 Deadlift Stance High Box Squat
122.5kg x 4
130kg x 4
137.5kg x 4
142.5kg x 4
147.5kg x 4
C) Hamstring Curls
4 x 12
D) Rolling Planks
15 mins:
37s on (one position each set), 23s rest (left -> right -> front x 5)
Deadlift felt better than last week. It's gonna take a bit of time to force myself to get my hips low enough (consistently) where they feel too low cos then they're at the right height. Improved on last week but still very much a work in progress.
Had wanted top sets of DL stance box squats to be a couple of kg heavier but I was conscious of not sacrificing the movement for weight on the bar.
Finished the hamstring curls and planks at lunch because I got in too late last night0 -
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Friday 1/11/2019
A) High Bar Squat
130kg x 5 x 3 Bench
95kg x 3 (@8)
80kg x 5, 5, 10
C) Flat DB Press
27.5kgs x 15
30kgs x 12
32.5kgs x 10
35kgs x 8
37.5kgs x 6
D) Pendlay Rows
70kg x 5 x 10
Warm up involved going to Jumpzone earlier. Great craic.
Hip has been less achey the last few days. Fingers crossed the aching has passed. For a while anyway.
Squats moved really well. It's 81% so they shouldn't be particularly taxing but they just felt a lot better than they have done lately. Not as much hip shift in the hole either which was nice given how deep they were.
95 on the bench moved pretty well. It probably should. Shoulder is feeling much better than it has. Was nothing bad but just needed to be managed on DB bench.
Really felt good today.0 -
Sunday 3/11/2019
A) High-Bar Squat
135kg x 3
145kg x 3
150kg x 3
130kg x 5, 5, 5 RDL
175kg x 5, 5, 5
C) Leg Extensions
5 x 10
D) Weighted Plank
25kg
15 mins: 25s on, 35s rest
Top sets felt decent. Depth was sketchy on first rep of 150. An old problem where I'm too tentative on first rep of a heavy set. Need to just trust it.
RDLs were good given that last week I had to pack it in on last warm up. Heaviest RDLs I've done is a top set of 3 @8 so multiple sets of 5 is a decent marker.0 -
Tuesday 5/11/2019
A) Bench
92.5kg x 8 x 3 Pin Press (chest level)
85kg x 3 (@6)
90kg x 3 (@7)
95kg x 3 (@8)
80kg x 5, 5, 8
C) Lat Pulldown
5 x 10
D) Reverse DB Flys
8kgs x 4 x 10
Like a small hospital at home so couldn't train yesterday. Was glad it was benching today cos it doesn't tax the CNS as much.
92.5 is 86% so should be about about an RPE 8. Moved well right up to set number 8....speaking of which, set #8:
Lower back started to feel funky on pin press. Not sure how but a weird one.0 -
Thursday 6/11/2019
A) Deadlift
170kg x 3 (@6)
185kg x 3 (@7)
200kg x 3 (@8)
165kg x 5, 5, 5+ Deadlift Stance High Box Squat
125kg x 3
135kg x 3
140kg x 3
150kg x 3
155kg x 3
C) Hamstring Curls
4 x 8
D) Rolling Planks
40s on, 25s rest (left -> right -> front x 5)
Lower back was a bit funky during benching the other night. Felt a bit gammy when I woke up so went into gym yesterday and tried loosening out and did some rack pulls that felt fine. Nothing too heavy, just to feel it out.
Still a bit tight this morning. It was a weird one...just felt like it stiffened up but moving mostly felt fine. Kept it conservative anyway. Warm ups moved nicely. 170 and 185 moved well and on went 200. I found myself a little conservative on the top set, i.e. didn't accelerate hard enough at the start of the first pull but realised i just needed to do it properly...
Back offs moved so nicely but kept the last set at 5 rather than push my luck.
Happy with how that went. I think the fear of doing something made me more conscious of making sure I didn't get out of shape. A little more of an improvement on last week so pretty happy with that. Confidence edging up a little more.0 -
Sunday 10/11/2019
A) High Bar Squat
135kg x 5 x 2 Bench
102.5kg x 2 (@9)
87.5kg x 5, 5, 8
C) Flat DB Press
27.5kgs x 15
30kgs x 12
32.5kgs x 10
35kgs x 8
37.5kgs x 6
D) Pendlay Rows
75kg x 5 x 8
Squats were good. Technical very sound and was comfortable weight. One of those days where you knew it would go well based on the first warm up.
Didn't get bar back quickly on second rep and had to pull it back on line and made it and RPE 9 instead of the 8 it should have been. Probably should gave gone for 100 but the 95 double moved so well I went for 102.5. Still, it's feeling good.0 -
Tuesday 12/11/2019
A) High-Bar Squat
137.5kg x 2 (@6)
147.5kg x 2 (@7)
155kg x 2 (@9)
132.5kg x 5, 5, 5 RDLs
180kg x 5, 5, 5
C) Leg Extensions
5 x 8
D) Weighted Plank
25kg
15 mins: 25s on, 35s rest
Top set wasn't as tidy as I'd like. I don't think I kept tight enough on the way down. Moved slowly and was probably an RPE 9...maybe 8.5. Bit annoyed that I didn't just think of it like the 2 before it because they moved so well. Lesson (hopefully) learned but that's only 2.5kg off my heaviest single so it's moving in the right direction. Left the AMRAP set at 5 to keep some in the tank for RDLs.
Heaviest RDLs I've done. So that was nice.0 -
Thursday 14/11/2019
A) Bench
95kg x 6 x 3 Pin Press (chest level)
90kg x 2 (@6)
95kg x 2 (@7)
100kg x 2 (@8)
85kg x 5, 5, 7
C) Lat Pulldown
5 x 9
D) Reverse DB Flys
10kgs x 4 x 8
Bench felt stronger than it should. Triples at 88%, which should in theory be about an RPE 8. Even the last set felt better than that.
Pin press was good as well.
Good sesh.0 -
Saturday 16/11/2019
A) Deadlift
185kg x 2 (@6)
197.5kg x 2 (@7)
205kg x 2 (@8)
175kg x 5, 5, 5 Deadlift Stance High Box Squat
130kg x 2
137.5kg x 2
145kg x 2
155kg x 2
162.5kg x 2
C) Hamstring Curls
4 x 8
D) Rolling Planks
40s on, 25s rest (left -> right -> front x 5)
Was listening to Brian Alsruhe podcast the other day and he had said for getting the big air in to brace, to breathe in through your nose and then mouth. Filled the belly a lot more. Really noticeable difference.
Kinda knew I wasn't 100% but drove at it anyway. Knew how the 197.5 moved that the number I had in mind wasn't there tonight. It is what it is. Bit pissed off but things moved well enough all the same.
Meh.0 -
Wednesday 20/11/2019
A) High Bar Squat
137.5kg x 4 x 3 Bench
95 kg x 4 (@8.5)
85kg x 2 x 5
77.5kg x 10 (@9)
C) Barbell Row
67.5kg x 15
72.5kg x 12
77.5kg x 10
82.5kg x 8
87.5kg x 6
Bug ran wild through the house so while I was the only one not struck down, I felt a bit shíte so didn't train yesterday. Wasn't 100% today but didn't feel bad enough to skip it.
Them new block feels though.
Had narrowed stance as it felt a bit stronger but depth seemed to be hindered so widened a touch for last set. Felt heavy today but moved fine.
Somehow bench moved well, somehow. It kinda felt heavy warming up and then didn't towards the top. Had expected to top out at 90 today given everything. Happy with that.
Everything felt a bit heavier than it would normally but wasn't a massive fall off.0 -
Friday 22/11/2019
A) High-Bar Squat
127.5kg x 4 (@6)
137.5kg x 4 (@7)
145kg x 4 (@8)
130kg x 2 x 5
117.5kg x 13 (@9) RDLs
185kg x 4 (@9)
C) Lat Pulldown
5 x 12
Squats felt much better today. One thing I adjusted was widen my grip slightly - positive impact on squat. I had watched squats back and noticed I was a bit too forward in the hole. Too narrow a grip limit thoracic extension. Widened about half an inch either side and bingo!
Hip was twitchy on RDL warm ups and I was a little more hesitant than I probably should have been so 4 tentative reps and left it at that.
Mostly just happy with how the squats were.0 -
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Saturday 23/11/2019
A) Bench
82.5kg x 4 (@6)
87.5kg x 4 (@7)
95kg x 4 (@8)
85kg x 2 x 5
77.5kg x 12 (@9) Seated Row
5 x 15
C) Tricep Pressdown
5 x 15
Trained at COH's. Craic.
Bench felt really good. Set at 82.5 felt a bit heavier than I expected but then 87.5 flew so 95 @8 seemed on. It was. Woof.
Good pump from the rows and pressdowns.0 -
Sunday 24/11/2019
A) Deadlift
172.5kg x 3 (@6)
187.5kg x 3 (@7)
197.5kg x 3 (@8)
172.5kg x 5, 5, 5 Back Extension
4 x 12
C) Hamstring Curls
4 x 20
Today was a bit of a ****ty day to train cos I was just drained but not sure whether or not I'd get tomorrow or Tuesday. Sometimes it's a good idea to pass. Sometimes you just have to stop being a massive pússy and get on with it. Hoped the latter was the right call.
Was a bit laboured, a bit flat. Didn't drive hard enough off the floor at the start. In hindsight I probably shouldn't have sat it out til the next day but it is what it is. There's the next day to make short work of a heavier triple.0 -
Tuesday 26/11/2019
A) High Bar Squat
142.5kg x 3 x 3 Bench
100kg x 3 (@8.5)
90kg x 2 x 5
80kg x 10 (@9)
C) Barbell Row
70kg x 15
75kg x 12
80kg x 10
85kg x 8
90kg x 6
Squats felt so much smoother than corresponding day last week with triples at 137.5. Having a rare (recently) good sleep probably helped.
Bench was strong. Could have been a bit better on top set if I'd kept my elbows tucked a bit better but happy with it all the same0 -
Thursday 28/11/2019
A) High-Bar Squat
135kg x 3 (@6)
142.5kg x 3 (@7)
150kg x 3 (@8)
135kg x 2 x 5
122.5kg x 10 (@9) RDLs
190kg x 4 (@9)
C) Lat Pulldown
5 x 10
Squats felt really good today. Moved well for a triple with 150 @8. Happy days. Should have checked the back-offs...supposed to only be 2 sets of 4...
Everything felt good today. Given that I spent the day coughing, sneezing and spluttering I was a bit surprised.0 -
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Sunday 1/12/2019
A) Bench
85kg x 3 (@6)
95kg x 3 (@7)
100kg x 3 (@8)
90kg x 2 x 4
82.5kg x 9 (@9) Seated Row
5 x 12
C) Tricep Pressdown
5 x 12
Peak Manflu yesterday and lack of sleep from sneezing and congestion but actually felt alright once I got going.
Last rep on the set of 100 was slower than it should have been cos I didn't get it moving back off the chest so had to get to back on line. Still, satisfied with it, all things considered.0 -
Tuesday 3/12/2019
A) Deadlift
170kg x 3 (@6)
185kg x 3 (@7)
200kg x 3 (@8)
170kg x 4, 4, 6 Back Extension
4 x 10
C) Hamstring Curls
4 x 15
Felt like dogshìt going in. Coughing all night, little fella not sleeping and then needing to go to doc today...really didn't feel like training. Some days you feel shít and know that training would be counter productive. Some days you just need to get on with it. For most of the afternoon, it felt like the former. Maybe stubbornness made me go...maybe it was just wanting to keep on track to test before Christmas....Either way I went and it was the right decision. Much more patient with the execution and getting hips in place.0 -
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Friday 6/12/2019
A) High Bar Squat
147.5kg x 3 x 2 Bench
102.5kg x 2 (@9)
92.5kg x 2 x 3
82.5kg x 8 (@9)
C) Barbell Row
72.5kg x 15
77.5kg x 12
82.5kg x 10
87.5kg x 8
92.5kg x 6
Turns out I have some class of a viral unfection which would explain feeling shíte for a while. Felt crappy yesterday so pushed training back and today I just wanted to get on with it.
Squats felt ok. Depth was not an issue on the top set. Well in. Had about 20 seconds of wait beyween reps on last set while the moron in the rack beside me went full retard putting on/taking off plates from his bar with his shoulder 0.01mm from my bar.
Had to recalibrate my expectation for what my top set on bench would be. If I'd been 100%, the target was a double with 105 @9 - had been kinda looking forward to being in a position to have a crack at that - but didn't think that was realistic tonight so just went about seeing what I could get. 102.5 was slightly better than I thought might be the case.0
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