Can I come too

Dtp1979 · 29-11-2020 3:33pm

bluewolf wrote: »

The ones that aren't for dumbells are over 40 or 50 quid as well for a pair. Strength shop ones are Ok but then shipping brings it up
I'll think about it anyway I suppose I'm OK for the mo

Are you looking for Olympic fractional plates or the 1”?

29-11-2020 4:12pm

Dtp1979 wrote: »

Are you looking for Olympic fractional plates or the 1”?

2" ones to throw on the barbell. 1.25kg x2 maybe

Dtp1979 · 29-11-2020 6:13pm

bluewolf wrote: »

2" ones to throw on the barbell. 1.25kg x2 maybe

They’re not that expensive on eBay. The pic below also has the option to buy a full set for 60

29-11-2020 6:50pm

Thanks dtp I'll take a proper look though i don't think they ship to ireland

prog w2d5 29 11

OHP (Seated or Z Press if height an issue) 4x8 7 RPE
Barbell: 7
Switching to 7.5kg dbs: 10, 9, 9

Push-Ups * MyoReps 15 - 20
Knees down for the first set
So: 18
4 reps, # sets at 1/2 height (did 12 last wk at various levels) : xxxxxx
Useless today

Seated band face pulls 3x15 - 20 9 RPE
Purple+black band: xxx

DB or Band Curls 3x 2/fail 10 - 20
7.5kgx2 as strict as poss:
11, 8, 10

Bent Over Lateral Raise 3x15 - 20 9 RPE
2kg plates:12, 10, 10

Dtp1979 · 29-11-2020 6:55pm

They do, as I’ve bought from them. I use parcel motel though so maybe they think I’m English

Alf Veedersane · 29-11-2020 7:59pm

Dtp1979 wrote: »

They do, as I’ve bought from them. I use parcel motel though so maybe they think I’m English

What?

You're not English?

01-12-2020 3:12pm

Prog w3d1 01 12

Squat
1x1 6 RPE 90kg grand
5x5 7 RPE 80kg xxxxx

Bench
4x8 6 RPE 40 or 44kg
40kg xxxx

Horiz Row of choice
3x3/fail bent over rows
20kg bar x 12, 12, 10

Tough today am tired anyway and then i was focusing hard on bracing everything and form so the squats went slowly. They looked good i think though. Good depth and heels behaved. Yuss

03-12-2020 12:01am

PSA: do not, I repeat, do NOT drink a hot chocolate shortly before deadlifting
Spent most of the session trying not to throw it back up every time i braced. I wish that was a joke
Lol

Prog w3d2 02 12

Deadlift 14x1 7 RPE
120kg xxx xxx xxx xx xxx

Tempo Bench @310 5x3 6 RPE
40kg or 44kg
44kg xxxxx
Prob more like 7 rpe but sure

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

I want a deadlift PR for xmas
It's hilarious last time I tested i was like fcuk deadlifts and now I'm like deadlifts yeaaaaa
Prob will barely match my pr if i test now or something

Anyway the 120s were grand I would like next week to be 124-130 though it's 16x1 so we'll see

Surprisingly had doms today after the squats yesterday
Great arm pump now. Big arms pls

Dtp1979 · 03-12-2020 12:05am

16 sets or 1 set of 16?

03-12-2020 12:07am

16 sets. All singles
Was moaning about my setup so now I have to practise it

Alf Veedersane · 03-12-2020 12:18am

I had lasagne about an hour before I had to go for a deadlift triple at RPE 8.

I basically became a tube of toothpaste being squeezed except the toothpaste had been replaced by lasagne.

It was nice but I hadn't wanted to taste it again.

04-12-2020 8:50pm

got through a few high bar squats and sad pushups - i'll try again tomorrow. headcold. at least i dont have to worry about going to the gym:cool:

17-12-2020 9:14pm

Too much sudafed last week, too much work this week
Deadlift singles up to 136kg today just to get moving
Would be much easier if I wasn't introducing some stupid forward roll on the bar at the start. But it was grand anyway
Champagne time!

19-12-2020 10:58pm

Prog w4d1 19 12

Squat
1x1 6 RPE 92kg x grand but still don't like the forward lean
5x4 7 RPE 80kg xxxx

Bench
4x8 6 RPE xxxx
30kg bc i have noodle arms today
Needs more champagne...

Horiz Row of choice
3x3/fail bent over rows
20kg bar x 10, 10, 10

23-12-2020 9:54pm

Prog w4d2 22 12

Deadlift 16x1 7 RPE
Focus on no roll forward
126kg x
Gone back down to 110kg
110kg x about 10 reps
Really high gravity day

Tempo Bench @310 5x3 6 RPE
42kg xxxxx

Must do these later/tmrw:
Tricep Extension 2x3/fail 8 - 15
15, 12
Vrt Row of choice3x3/fail 8 - 15
12, 12, 12

Heading home tomorrow so I'll get a session done in the morning. Probably back Sunday might pick it up again then also.
Been mad busy with work but catching up now that I'm on hols til Jan. Need to keep up the walks as I have a ton of kgs to lose at this stage. Thanks lockdowns. Have a potential spinning bike purchase under consideration

24-12-2020 2:18pm

Prog w4d3 24 12

High Bar Squat
4x2/fail 6 - 8 70kg
5, 6, 6, 6
Harder than should be

Push-Ups 3x 3/fail 6 - 12
Knees down
10, 9, 10

Changed accessories to:
Banded tris 10, 10, 10
Banded lats 10, 10,10

Merry Xmas all

Alf Veedersane · 24-12-2020 3:04pm

Happy Christmas, bluewolf

30-12-2020 6:27pm

Back home back to action

Non prog 30 12

Squat
84kg nice
92kg x1 v nice, happiest with this, super depth and form good
100kg x1 bit of fwd lean but nice
106kg x1 same as above
112kg x1 more lean
116kg x1 very fwd lean but better than the 115kg last year
Figured out how to sit back more and did it on the 92 but panicked as usual on the heavier weights and went back to leaning on the way down which means more lean on the way up
If I work on the form there and really drill it at the 92-96kg mark I think I'll make strides as its what's holding me back on the PRs

Backoff doubles
100kg xx

Bench
46kg easy
52kg x
56kg x ffs stop windmilling elbows
52kg tempo-ish sets of 3 mostly focusing on elbows: xxx

Also i bought the spin bike ahhh
Hopefully have it next week

31-12-2020 6:01pm

Great to be back up to my normal deadlifts again
Coach sez my form is a million times better than last time I was up to those squat & deadlift weights too which is awesome

Non prog 31 12

Deadlifts
126kg x
134kg x
140kg ok
146kg couldn't get it off the floor lols. Really need to eat properly

120kg 4x1 xxxx

Bench ELBOWS
36kg x
42kg x
50kg x
56kg x
60kg x fail. Clearly see my elbows swinging back to 90 degrees in the video. Ffs

50kg 4x1 xxxx elbows were absolutely perfect in these. Yaaaas

Lats & tris xxx

Alf Veedersane · 31-12-2020 10:30pm

bluewolf wrote: »

Lats & tris xxx

01-01-2021 8:08pm

Non prog 01 01 21

Hb squats
70kg x 3, 3, 3, 3

Bench pause on chest
40kg 4x8 xxxx

Rows 7.5kg xx about 10reps
Flys 7.5kg xx about 10 reps
Tried another set of a few reps on both at 17.5kg to finish. Flys were half rom

05-01-2021 3:09pm

Non prog 05 01
Squat
80kg 5x5 xxxxx

Bench
36kg 4x8 ELBOWS xxxx
Ys good elbows

Bent Over rows
Bar 3x15 xxx

Waiting for new prog from coach. Requested squat singles so I can work on form but did the old program again today anyway

Emergency foam rolling as my lower back is in paiiiin - tight muscle kind of pain - too much couch time and not enough foam rolling after heavy lifts. Much better already

Speedy session

Got the RP diet app and my spin bike arrived. Gona up the activity levels as lockdown life is not agreeing with me

05-01-2021 10:30pm

Did my Trip class on my new bike and I'm very happy

06-01-2021 3:11pm

Non prog 06 01

Deadlift 10 x 1 about 110kg EMOM
Xxxx xxxxx

Tempo Bench @310 5x3 6 RPE
42kg xxxxx

Tricep Extension (banded) 2x3/fail 8 - 15
12, 12

Vrt Row of choice(banded Lats) 3x3/fail 8 - 15
15, 15

Dtp1979 · 06-01-2021 3:33pm

bluewolf wrote: »

Non prog 06 01

Deadlift 10 x 1 about 110kg EMOM
Xxxx xxxxx

Tempo Bench @310 5x3 6 RPE
42kg xxxxx

Tricep Extension (banded) 2x3/fail 8 - 15
12, 12

Vrt Row of choice(banded Lats) 3x3/fail 8 - 15
15, 15

EMOM?

06-01-2021 3:38pm

Every minute on the minute

Though tbh I only did the first half that way. Was OK for time today

Alf Veedersane · 06-01-2021 4:28pm

bluewolf wrote: »

Every minute on the minute

Though tbh I only did the first half that way. Was OK for time today

Do you ever get a DTFP warning?

06-01-2021 4:39pm

Alf Veedersane wrote: »

Do you ever get a DTFP warning?

If that means do the program I am not on a program til next week! Plus he said do EMOM if I wanted

Alf Veedersane · 06-01-2021 7:25pm

bluewolf wrote: »

If that means do the program I am not on a program til next week! Plus he said do EMOM if I wanted

H****y used say..actually it was YNDTFP I think.

06-01-2021 7:43pm

Alf Veedersane wrote: »

H****y used say..actually it was YNDTFP I think.

Oo I think it might have been ftfp!

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:

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

07-01-2021 11:22pm

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

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!

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!

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.

14-01-2021 11:24pm

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

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?

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

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!

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

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

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

Can I come too

Comments