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Sets of faahve

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Comments

  • #842
    Alf Veedersane
    Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Mark Rippetoe wrote: »
    Bit of faffing about with foot placement because something didn't feel right during warmups

    The bar being high, probably.


  • #843
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    Alf Veedersane wrote: »
    The bar being high, probably.

    Speaking of which, no more HB or 10s. For a while at least. LB is returning for 6s. So. Goddamn. Relieved.


  • #844
    Alf Veedersane
    Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Mark Rippetoe wrote: »
    Speaking of which, no more HB or 10s. For a while at least. LB is returning for 6s. So. Goddamn. Relieved.

    Which makes you happier: LB or 6s?

    Or is it just too delicious a combination to choose a winner from?


  • #845
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    Not 10s and not HB. So, uh, yes?


  • #846
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 4

    Only a 1.5km walk yesterday, but still got 11k steps. Had a lot of quad doms this morning. Like, way more than the day after my RPE10 sets last week. I have no idea why. I'm deloading ffs.

    Spoto press:
    20kg x 10
    50kg x 10
    65kg x 10
    65kg x 10
    65kg x 10
    65kg x 10

    Calibrated plates. Easy, as it should be.

    Tricep pushdown:
    29kg x 15
    47kg x 15
    47kg x 15
    47kg x 15

    Easy.

    Did loads of lower body stretching at the start and was still in and out in less than 45 mins. Graaand.


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  • #847
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Mark Rippetoe wrote: »
    Speaking of which, no more HB or 10s. For a while at least. LB is returning for 6s. So. Goddamn. Relieved.

    I want this phase


  • #848
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 6

    Got a 4.1km and a 1.5km walk yesterday. Felt fine this morning.

    Deadlift:
    70kg x 3
    105kg x 3
    * belt *
    125kg x 3
    137.5kg x 8
    137.5kg x 8
    137.5kg x 8
    137.5kg x 8

    Calibrated plates. No straps. Even though they were deload weights, I was still exhausted after them.

    HB squat:
    20kg x 5
    70kg x 5
    87.5kg x 10
    87.5kg x 10
    87.5kg x 10
    87.5kg x 10

    Calibrated plates. Deload weights. And my form felt brilliant. Can't believe I'm in week 5 of 5 of HB squats and I only just figured out how to HB squat properly.

    Perhaps my doms after Monday's session was because I actually used my quads properly instead of posterior chain.

    OHP:
    20kg x 10
    30kg x 10
    30kg x 10
    30kg x 10
    30kg x 10

    Grand.

    Easy day, but still a sweaty day.


  • #849
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 7

    Slow 2km walk last night. Felt fine this morning.

    Bench:
    20kg x 10
    50kg x 10
    60kg x 10
    60kg x 10
    60kg x 10
    60kg x 10

    Calibrated plates. Deload weight. Felt light in my hands but not as easy to move as expected. Maybe I am a little fatigued.

    Front squat:
    20kg x 5
    40kg x 5
    55kg x 10
    55kg x 10
    55kg x 10
    55kg x 10

    Calibrated plates. Prescribed weight was 42.5kg. I'm assuming it was calculated as such based on last week's lack of front squats, so I bumped it up to what I thought the deload weight should be. Form was solid and it moved well, but easy to do that when the weight is so low.

    Hamstring curl:
    23kg x 10
    29kg x 15
    29kg x 15
    29kg x 15

    Easy.

    Facepull:
    41kg x 15
    41kg x 15
    41kg x 15

    Easy. 1+ second pause still gave a burn though.

    DB skullcrushers:
    10kg x 15
    10kg x 15
    10kg x 15

    Easy.

    In and out in exactly an hour. Body feeling good. Looking forward to lifting something heavier. My tune could change next week though.


  • #850
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 10

    Lots of DIY and gardening over the weekend but no walks. Felt fine this morning.

    LB squat:
    20kg x 10
    50kg x 5
    70kg x 5
    105kg x 3
    117.5kg x 6
    112.5kg x 6
    112.5kg x 6
    112.5kg x 6
    112.5kg x 6
    112.5kg x 6

    Calibrated plates. Took my time during warmups to get used to LB again. It was a little shakey. Upper back was collapsing coming out of the hole so made an effort to keep lats tighter in backoff sets. Was fine overall.

    Incline bench:
    20kg x 10
    40kg x 6
    60kg x 6
    60kg x 6
    60kg x 6
    60kg x 6

    Felt heavier than expected. Grand though.

    RDL:
    60kg x 5
    100kg x 8
    110kg x 8
    110kg x 8
    110kg x 8
    110kg x 8

    Felt pretty solid overall. Expect my hamstrings to feel wrecked tomorrow.

    Hammer curl:
    10kg x 8
    12.5kg x 12
    12.5kg x 12
    12.5kg x 12

    Fine.

    Lat pulldown:
    47kg x 10
    53kg x 12
    53kg x 12
    53kg x 12

    Fine. Probably undershot here.

    Took my time doing squats as I wanted to get them right. My elbows are still quite high, which I am looking to fix. But as a result, I ran out of time for reverse hypers. Again. That's all too common these days.


  • #851
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 11

    3.5km walk last night. Hammies were fairly sore this morning but could have been worse. Didn't train til lunch due to having a thing on in the morning. Lower body was fairly stiff and lats were pretty sore.

    Spoto press:
    20kg x 8 (full ROM)
    50kg x 8 (full ROM)
    70kg x 6
    75kg x 6
    75kg x 6
    75kg x 6
    75kg x 6

    Calibrated plates. Undershot RPE of 7. Oh well.

    Tricep pressdown:
    41kg x 12
    53kg x 12
    59kg x 12
    59kg x 12
    59kg x 12

    Grand. Easier than expected.

    45 back raise:
    x 15
    x 15
    x 15

    Did these because of skipped reverse hypers yesterday.

    Took my time and still done in less than an hour. Grand.


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  • #852
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 13

    4.2km walk yesterday. Hamstrings felt fine this morning. Can't complain.

    Belt has felt a bit looser recently, so tightened it one notch. It's a Strengthshop lever so requires a screwdriver to adjust, which is a bit of a pain.

    Deadlift:
    20kg x something (RDLs and rows)
    75kg x 3
    105kg x 2
    105kg x 2
    125kg x 3
    140kg x 5
    132.5kg x 5
    132.5kg x 5
    132.5kg x 5
    132.5kg x 5
    132.5kg x 5

    Calibrated plates. Took my time getting setup right during warmups as tighter belt meant getting into position was tougher. Top set didn't look/feel great despite feeling light in my hands. Backoff sets felt far better and consistent.

    LB squat:
    20kg x 5
    70kg x 5
    100kg x 3
    112.5kg x 6
    112.5kg x 6
    112.5kg x 6
    112.5kg x 6

    Calibrated plates. Grand. Setup and movement felt far less alien compared to Monday. There were a couple of reps where I got lazy with upper back tightness, but that's it. There was always plenty more in the tank, like there should be at this weight.

    OHP:
    20kg x 10
    30kg x 6
    40kg x 6
    45kg x 6
    45kg x 6
    45kg x 6
    45kg x 6
    45kg x 6

    Grand.

    Grand day overall.


  • #853
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 14

    No walk yesterday. Tight hips, but that's it. Grand.

    Bench:
    20kg x 10
    50kg x 8
    70kg x 3
    80kg x 6
    75kg x 6
    75kg x 6
    75kg x 6
    75kg x 6
    75kg x 6

    Calibrated plates. Top set felt surprisingly heavy. Same as 1st backoff. Got easier after that, so put it down to not being warmed up. Also happy to be back pausing everything.

    Front squat:
    20kg x 6
    50kg x 6
    * belt *
    70kg x 3
    77.5kg x 6
    77.5kg x 6
    77.5kg x 6
    77.5kg x 6

    Calibrated plates. Form felt good. Can't complain.

    Hamstring curl:
    35kg x 10
    41kg x 12
    41kg x 12
    41kg x 12

    Grand.

    Facepull:
    35kg x 8
    41kg x 15
    41kg x 15
    41kg x 15

    Big pauses. Grand.

    Skullcrusher:
    20kg x 10
    30kg x 12
    30kg x 12
    30kg x 12

    Grand.

    Grand morning. Took my time because IPF worlds was on the TV and I am easily distracted.


  • #854
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 17

    No walks this weekend as was too busy. Still averaged 12.5k steps per day regardless. Calves were pretty tight this morning but was grand otherwise. Random pain in the hand from yesterday that made me dread incline bench today.

    LB squat:
    20kg x 8
    75kg x 5
    * sleeves & belt *
    105kg x 3
    125kg x 6
    117.5kg x 6
    117.5kg x 6
    117.5kg x 6
    117.5kg x 6
    117.5kg x 6

    Calibrated plates. Top set felt great. Plenty more in the tank, as there should be. Backoff sets got a little sloppy towards the end. Had to adjust my bracing due to my hand aching but was ok.

    Incline bench:
    20kg x 10
    40kg x 6
    60kg x 3
    65kg x 6
    65kg x 6
    65kg x 6
    65kg x 6

    Hand was fine actually. Aside from hating incline, was grand overall.

    RDL:
    60kg x 5
    * straps *
    100kg x 5
    120kg x 8
    120kg x 8
    110kg x 1

    Bar felt heavy but I felt strong. However, left hamstring felt pretty sore after 2nd set. Lowered the weight and racked it after a single rep. Something didn't feel right, so stopped. Wasn't in the exact same spot as my old injury. Going to see how it feels in a few days.

    Hammer curl:
    10kg x 8
    12.5kg x 12
    12.5kg x 12
    12.5kg x 12

    Graaand.

    Lat pulldown:
    41kg x 10
    59kg x 10
    59kg x 10
    59kg x 12

    Grand.

    Skipped reverse hypers despite having time because hamstring. Kinda annoying. Went from feeling good after most sessions to suddenly feeling banged up. Grrr.


  • #855
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 18

    Too busy for a walk last night. Did lots of lower body mobility and hamstring prehab exercises; mainly various isometric holds. Hamstring appears to be fine. No idea what happened yesterday, but I'm going to keep an eye on it.

    Today is all upper body. I wasn't due to do anything lower body until Thursday but will have to deadlift tomorrow. Would prefer to wait another day but with my schedule this week, it's all I can manage.

    Spoto press:
    20kg x 10 (full ROM)
    50kg x 6
    70kg x 3
    80kg x 6
    80kg x 6
    80kg x 6
    80kg x 6
    80kg x 6

    Calibrated plates. Felt surprisingly good. Last set was the easiest.

    Tricep pressdown:
    47kg x 12
    59kg x 12
    59kg x 12
    59kg x 12

    Easy.

    Tuesdays are always easy days but I felt exceptionally positive after today. Maybe I'm not fit for the scrapheap yet.


  • #856
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 19

    Only a short walk last night. Lots of prehab hamstring work this morning. It felt fine, but was all just in case.

    Deadlift:
    20kg x 8 (RDL)
    70kg x 5
    105kg x 5
    105kg x 1
    125kg x 3
    125kg x 1
    147.5kg x 5
    137.5kg x 2

    Calibrated plates. Top set was fine except for last rep, which was sloppy. Hamstring went kablamo putting the bar down during my first backoff set. Walked away limping a bit. Unracking plates was a little difficult. This meant no squats afterwards.

    Grrr.

    OHP:
    20kg x 10
    30kg x 6
    40kg x 4
    47.5kg x 6
    47.5kg x 6
    47.5kg x 6
    47.5kg x 6

    Grand.

    NG lat pulldown/cable row/walking lunges:
    41kg x 10/53kg x 15/BW x 16
    41kg x 10/53kg x 15/BW x 16
    41kg x 10/53kg x 15/BW x 16
    41kg x 10/53kg x 15/BW x 16
    41kg x 10/53kg x 15/BW x 16

    Continuous; no rest. Took approx 9 minutes to finish.

    Rather than go home early and feel sorry for myself and be annoyed at how little I got done, I did a makey uppey conditioning circuit for myself. Chose exercises that worked approx the same muscles for deadlifts and squats that could be done close to each other. And kept everything light so I didn't fcuk myself up even more.

    Didn't really get a back/leg pump but worked up a mighty, mighty sweat.

    Oh well.


  • #857
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 21

    4.5 hours of driving and sitting in meetings meant barely any movement. Less than 4k steps. Assumed I'd be as stiff as a plank this morning but I was grand actually.

    Bench:
    20kg x 6
    50kg x 10
    70kg x 6
    80kg x 3
    85kg x 6
    80kg x 6
    80kg x 6
    80kg x 6
    80kg x 6
    80kg x 6

    Calibrated plates. Top set and all backoff sets felt exactly like they should have. Grand.

    Front squat:
    20kg x 6
    50kg x 4
    * belt *
    70kg x 3
    80kg x 6
    80kg x 6
    80kg x 6
    80kg x 6

    Calibrated plates. Felt tentative due to hamstring but thought these should be ok considering front squat leverages. And yes, hamstring was fine all throughout. Happy.

    Hamstring curls:
    35kg x 12
    47kg x 12
    47kg x 12
    47kg x 12

    Tough, but fine. I now know enough about the hamstring that injuries from hip extension won't affect knee flexion, so nothing to worry about doing these.

    Facepulls:
    41kg x 8
    47kg x 15
    47kg x 15
    47kg x 15

    With pauses/holds. Surprisingly grand.

    EZ skullcrusher:
    10kg x 10
    30kg x 12
    30kg x 12
    30kg x 12

    Too easy. Unsershot RPE but it was getting late.

    Bench is going well. Legs aren't completely shot to bits. Plenty of positives from today.


  • #858
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 24

    Only one 4.1km walk yesterday but still managed to average of 12k steps per day. Seems like 1 hour of gardening generates more steps than 40 mins of walking. Oh well. Body felt good this morning.

    LB squat:
    20kg x 10
    75kg x 8
    * sleeves + belt *
    105kg x 3
    125kg x 3
    135kg x 6
    125kg x 6
    125kg x 6
    125kg x 6
    125kg x 6

    Calibrated plates. Top set felt and looked really good, but there really wasn't much left after it. 2nd backoff set was sloppy due to carelessness. Everything else felt good. And no hamstring pain or discomfort. Delighted.

    Incline bench:
    20kg x 10
    40kg x 6
    60kg x 3
    62.5kg x 6
    62.5kg x 6
    62.5kg x 6

    This just felt weak today, so was conservative with the weight.

    Hammer curl:
    10kg x 8
    15kg x 10
    15kg x 10
    15kg x 10

    Overshot.

    Lat pulldown:
    47kg x 10
    59kg x 12
    59kg x 12
    59kg x 13

    Felt stronger than expected. So much so I forgot it was 12 and not 15 on my last set.

    45 back raise:
    x 10
    x 10
    x 10

    Instead of reverse hypers. Was slow and careful with these. Getting a stretch at the bottom and getting ready to bail if I felt anything in the hamstring. Was fine.

    Marked myself down as injured for deadlifts, which meant no RDLs today. Shame, as I like how RDLs kick my ass. Nice day overall.


  • #859
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 25

    Short 2km walk last night. Minor quad and glute doms this morning. Grand.

    Spoto press:
    20kg x 10 (full ROM)
    50kg x 8
    70kg x 6
    80kg x 6
    80kg x 6
    80kg x 6
    80kg x 6
    80kg x 6

    Calibrated plates. Left elbow got a little achey as the sets went on (other eblow was the bad one before the meet). I was using a different bench than usual today so maybe I was doing something silly with my setup. I dunno.

    Tricep pushdown:
    41kg x 12
    65kg x 10
    65kg x 10
    65kg x 10

    Grand.

    Body is falling apart but at least my tricep isolation game is good. Glass half full, etc.


  • #860
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 27

    4.1km walk yesterday. Lots of glute doms over the last few days. Got a roller ball into the glutes this morning and found a few sore bits.

    Block pull (1.5"):
    20kg x 5 (RDL)
    70kg x 5
    105kg x 5
    125kg x 3
    145kg x 3
    155kg x 3
    155kg x 3
    155kg x 3

    Calibrated plates. Had been prescribed up to 157.5kg x 5 for a top set + 5x5 backoffs. Due to hamstring issues, I just added blocks to decrease ROM/hip hinge. Hamstring felt fine. Strength was there. But only approx 1/4 the volume as normal. Was happy with the 3x3 so cut my losses after.

    LB squat:
    20kg x 5
    75kg x 5
    * belt *
    105kg x 3
    125kg x 6
    125kg x 3

    Calibrated plates. Felt something in my hamstring. Wasn't pain or even mild discomfort, but it was enough to lose all confidence in it and wussed out on finishing the set. Probably being too careful tbh.

    OHP:
    20kg x 10
    30kg x 6
    40kg x 6
    50kg x 6
    50kg x 6
    50kg x 6
    50kg x 6

    At least my OHP is feeling strong!

    Mixed feelings today. Not happy, but not disappointed either. Just have to accept I'm a little frail at the moment.


  • #861
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    June 28

    Short 2km walk last night. Felt fine this morning.

    Bench:
    20kg x 10
    50kg x 8
    70kg x 6
    80kg x 3
    90kg x 6
    82.5kg x 6
    82.5kg x 6
    82.5kg x 6
    82.5kg x 6

    Calibrated plates. Felt heavier than expected and there wasn't much left after the top set.

    Front squat:
    20kg x 5
    50kg x 5
    70kg x 6
    70kg x 6
    70kg x 6

    Calibrated plates. These felt way heavier than expected. Figured I'm probably just weak today.

    Hamstring curl:
    29kg x 10
    41kg x 12
    41kg x 12
    41kg x 12

    Grand.

    Facepull:
    35kg x 10
    41kg x 15
    41kg x 15
    41kg x 15

    Grand.

    EZ skullcrusher:
    20kg x 10
    32.5kg x 12
    32.5kg x 12
    32.5kg x 12

    Grand.

    Just not feeling it today. Motivation was down.

    This was week 3 of a 5 week strength block, but the end of my current monthly subscription. I'm not going to renew it for now because real life will soon dictate I'm unlikely to have time to train regularly. Therefore, I don't see the point in renewing. I'm going to get in random training sessions when I can. Hopefully my hamstring and other minor issues will recover while I'm less active.


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  • #862
    Deano7788
    Registered Users Posts: 2,693 ✭✭✭Deano7788


    How did you find the AI programming overall? Would you recommend it to people as an alternative to an actual coach depending on money/circumstances?


  • #863
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    Deano7788 wrote: »
    How did you find the AI programming overall? Would you recommend it to people as an alternative to an actual coach depending on money/circumstances?

    It's not really coaching though so it's hard to compare. Coaches bring much more to the table than just programming.

    As a customised programming tool, it seems brilliant. I enjoyed it but I probably haven't spent enough time on it to fully know if and how much I've improved. Going by the Facebook group, there are a few 300+kg squatters who abide by it so it does cater for all levels.


  • #864
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    July 8

    Am now a dad. Last week involved no training. Plenty of irrational eating and sleeping patterns though. Am now on my 2nd week of paternity leave so have time to train, but am not going to start/continue any program until I can guarantee some form of consistency when I'm back to work.

    Plan for now is to get in and do something, when I can. Will do some variations of lifts for no particular reason other 'why not'. And be beltless/sleeveless for a while.

    HB squat:
    20kg x 8
    50kg x 5
    70kg x 5
    90kg x 3
    110kg x 3
    110kg x 3
    110kg x 3
    110kg x 3
    110kg x 3

    Calibrated plates. Felt weak as balls. Bracing letting me down out of the hole.

    Wide grip bench:
    20kg x 8
    50kg x 5
    70kg x 5
    70kg x 5
    70kg x 5

    Just two fingers wider, so ring on ring to index on ring. Didn't feel much different.

    RDL:
    70kg x 8
    70kg x 8
    70kg x 8

    Tweaked my hamstring a few weeks ago @ 120kg, so keeping these light.

    Walking DB lunges:
    BW x 12
    10kgs x 12
    10kgs x 12
    10kgs x 12
    10kgs x 12
    10kgs x 12

    Goblet squat:
    20kg x 20
    20kg x 20
    20kg x 20

    Worked up a mighty sweat doing the above. Also solo backspotted somebody squatting 240kg x 6, which was slightly terrifying as I haven't a notion what I'd have done if something went wrong.


  • #865
    Deano7788
    Registered Users Posts: 2,693 ✭✭✭Deano7788


    Mark Rippetoe wrote: »
    Worked up a mighty sweat doing the above. Also solo backspotted somebody squatting 240kg x 6, which was slightly terrifying as I haven't a notion what I'd have done if something went wrong.

    Just saw it on his Instagram story, plates stopped me from seeing how worried you looked...

    Also congrats on fatherhood!


  • #866
    Alf Veedersane
    Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Mark Rippetoe wrote: »
    July 8

    Am now a dad. Last week involved no training. Plenty of irrational eating and sleeping patterns though. Am now on my 2nd week of paternity leave so have time to train, but am not going to start/continue any program until I can guarantee some form of consistency when I'm back to work.

    Plan for now is to get in and do something, when I can.

    If I learned nothing else from those early days - and I didn't- babies make useful, if squirmy, goblets for goblet squats. And forward raises.

    Also, congrats on fatherhood!


  • #867
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    July 9

    Leg doms. Mainly quads and glutes with a little hammies. It feels good.

    Bench:
    20kg x 10
    50kg x 8
    70kg x 3
    85kg x 1
    90kg x 3
    90kg x 3
    90kg x 3
    90kg x 3
    90kg x 3

    Calibrated plates. 90kg felt better than expected. Maybe the light WG bench yesterday helped. Dunno.

    Lat pulldown:
    41kg x 10
    53kg x 12
    53kg x 12
    53kg x 12
    53kg x 12
    53kg x 12

    Facepull:
    35kg x 8
    41kg x 12
    41kg x 12
    41kg x 12
    41kg x 12
    41kg x 12

    Tricep pressdown:
    41kg x 8
    53kg x 12
    53kg x 12
    53kg x 12
    53kg x 12
    53kg x 12

    Just picked random weights I felt would be semi challenging for sets of 12. Everything felt fine for two sets but got far harder afterwards. Maaad tricep pump after pressdowns.

    Grand day. Could have done more today but decided not to push it too hard.


  • #868
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    July 11

    Had a bit of quad and lat doms over the last few days. Nothing too crazy though.

    Deadlift:
    20kg x 5 (RDL)
    70kg x 5
    100kg x 3
    120kg x 3
    140kg x 3
    150kg x 3
    160kg x 3
    160kg x 3
    160kg x 3

    Calibrated plates. Just worked up to some heavyish triples beltless to see where my strength was at. No belt didn't seem to hinder me much. Form was off; bar/hips/back movement was fine but start position seemed off. First time pulling from the floor in weeks so I won't lose sleep over it.

    WG bench:
    20kg x 10
    50kg x 5
    70kg x 5
    75kg x 5
    75kg x 5
    75kg x 5

    Calibrated plates. Easy.

    Single leg hamstring curls:
    17kg x 15
    17kg x 15
    17kg x 15

    Alternated between legs every 5 reps. Grand.

    Got to the gym way later than I wanted and it was pretty busy. Wanted to do some SSB but no racks available, so I left. Otherwise, grand day.


  • #869
    Alf Veedersane
    Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Mark Rippetoe wrote: »
    First time pulling from the floor in weeks so I won't lose sleep over it.

    Is there any to lose?


  • #870
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    July 12

    Hamstring and spinal erector doms. Not much else. Grand.

    SSB:
    20kg x 5
    50kg x 5
    70kg x 5
    90kg x 5
    110kg x 3
    110kg x 3
    110kg x 3
    90kg x 5
    90kg x 5
    90kg x 5

    Calibrated plates. Dear god my legs are weak. Then again, first time doing SSB in a while.

    OHP:
    20kg x 10
    30kg x 5
    40kg x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    Calibrated plates. Grand.

    CG NG lat pulldown:
    53kg x 12
    53kg x 12
    53kg x 12
    53kg x 12
    53kg x 12

    Grand.

    Tricep pushdown:
    59kg x 12
    59kg x 12
    59kg x 12
    59kg x 12
    59kg x 12

    Used an attachment so grip was at an angle between pronated and neutral.

    Nothing mad today. Annoyed with how weak my lower body is but at least upper body isn't too bad.


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  • #871
    Mr. CooL ICE
    Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    July 20

    First chance I had to gym all week. Decided some full body workout of sorts is best under the circumstances.

    This week, I've been doing squats with a sweeping brush out of boredom and got me thinking about my squats feeling crap for a while. I think they started feeling bad when I got my new shoes and perhaps the higher heel is going against me. Decided to use flats and widen my stance a bit.

    LB squat:
    20kg x 5
    50kg x 5
    70kg x 5
    * belt *
    90kg x 5
    110kg x 3
    120kg x 5
    120kg x 4
    120kg x 3

    Calibrated plates. Felt good. Lost tightness as sets went on so need to work on that.

    WG bench:
    20kg x 10
    50kg x 5
    70kg x 5
    80kg x 5
    80kg x 5
    80kg x 5
    80kg x 5

    Calibrated plates. Grand.

    RDL:
    70kg x 5
    90kg x 5
    110kg x 5
    110kg x 5
    110kg x 5

    Calibrated plates. Grand. No hamstring pain is nice too.

    Goblet squat:
    15kg x 10
    22.5kg x 10
    30kg x 10
    30kg x 10
    30kg x 10

    Heels elevated. Grand.

    Tricep pressdown:
    41kg x 12
    53kg x 12
    53kg x 12
    53kg x 12

    Felt weak.

    Facepull:
    29kg x 12
    41kg x 15
    41kg x 15
    41kg x 15

    Set cable at shoulder height for a change. Grand.

    Missed the gym all week so was like a kid at christmas driving there today. For now, lack of regulartraining means I can't train for anything specific except not losing strength.


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