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Someday I Will...
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So yesterday, deadlifting again...
Deadlift:
60kg x 3
70kg x 3
75kg x 1
82.5 kg x 2
Speed deadlift: (90 sec rest b/w sets)
65kg x 8 x 3
3 circuits of:(rest 90sec between exercises, 2-3 minutes between circuits)
Stiff-leg deadlift: 40kg x 8 reps
Bent over row: 20kg x 8 reps
Underhand (reverse) grip lat pulldown: 30kg x 8 reps
Arched back good morning: 25kg x 8 reps
So basically I'm starting the Coan/Phillipi 10 week deadlift routine.
In a nutshell, the sessions looks hard, very hard. They seem to be both physically and mentally challenging. Supposedly the assistance work is very important.
The above session took a lot out of me but at the same time was one of the most enjoyable one's I've had in a while. I'm loving the circuit, I've never incorporated anything like that in my training before so it's a bit of a novelty for me. I'm in bits today - literally sore all over.
Hanley is trying to get me to go back to the gym tonight - I really, really don't feel like it!!
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Malteaser! wrote: »Hanley is trying to get me to go back to the gym tonight - I really, really don't feel like it!!
G'wan..... You'll get to see me going for max reps on the squat with 170kg and 130kg at the end of my workout. I'm hoping for 8 and 20.... Imagine how awesome that would be to watch.0 -
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Squat
20kg x 3
30kg x 3
40kg x 2
45kg x 1
52.5kg x 2
57.5kg x 2
Speed Squat (Turned out not being very speedy)
45kg x 3 x 8
3 circuits of: (rest 90sec between exercises, 2-3 minutes between circuits)
Stiff-leg deadlift: 40kg x 8 reps
Leg Curl: 25kg x 8 reps
Front Squat: 35kg x 8 reps
Leg Extension: 20kg x 8 reps
Don't even ask what I'm thinking, I have no idea. The vague plan in my head could all fall flat in the next few weeks so only time will tell if my crazy idea actually works.
My legs are still wobbly from that session and it was 7 hours ago!! I'm cringing at the thought of the DOMs I'll be suffering from tomorrow!! 0 -
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<
This was me last night, properly destroying my old PB!!
Bench
20kg x 2
25kg x 2
30kg x 2
35kg x 1
40kg x 1, 1, 1 (I finally got to use the big(ger) plates!!
)
Close Grip
20kg x 3
25kg x 3
30kg x 3 x 3
Paused Bench
20kg x 3
25kg x 3
30kg x 3 x 3
HOO-YEAH!!
40kg for 3 singles!! Delighted with that, seriously very happy.
I seem to be getting stronger and stronger on the bench from week to week and I'm getting so, so close to my ultimate target of 50kg.
I did fail on my first try of the last rep but it wasn't a strength issue. I dropped the weight way too fast and too low onto my chest so I just retook it a few minutes later and got it!
It'd be a lie if I said it was easy, they were actually quite tough. The second rep was probably my best rep of the evening. On the very last rep, the weight simply stopped about half way up (it was at this point that I had failed on the previous rep) but I managed to grind it out in the end. (I had made such a huge deal to both Hanley and Degsy before I took it about how I wasn't leaving until I got the third rep that I woulda had a face similar to this one -> if I had of failed!)
Soooo next week, I think I'm going to drop back to 35kg and do it for 3 x 5 (hopefully) and work my way back up again.0 -
Malteaser! wrote: » <
This was me last night, properly destroying my old PB!!
Bench
20kg x 2
25kg x 2
30kg x 2
35kg x 1
40kg x 1, 1, 1 (I finally got to use the big(ger) plates!!)
Close Grip
20kg x 3
25kg x 3
30kg x 3 x 3
Paused Bench
20kg x 3
25kg x 3
30kg x 3 x 3
HOO-YEAH!!
40kg for 3 singles!! Delighted with that, seriously very happy.
I seem to be getting stronger and stronger on the bench from week to week and I'm getting so, so close to my ultimate target of 50kg.
I did fail on my first try of the last rep but it wasn't a strength issue. I dropped the weight way too fast and too low onto my chest so I just retook it a few minutes later and got it!
It'd be a lie if I said it was easy, they were actually quite tough. The second rep was probably my best rep of the evening. On the very last rep, the weight simply stopped about half way up (it was at this point that I had failed on the previous rep) but I managed to grind it out in the end. (I had made such a huge deal to both Hanley and Degsy before I took it about how I wasn't leaving until I got the third rep that I woulda had a face similar to this one -> if I had of failed!)
Soooo next week, I think I'm going to drop back to 35kg and do it for 3 x 5 (hopefully) and work my way back up again.
You done good,girl!0 -
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Bench
20kg x 3
25kg x 3
30kg x 3 x 3
Close Grip Bench Press
20kg x 3
25kg x 3
27.5kg x 3 x 3
Paused Bench Press
20kg x 3
25kg x 3
27.5kg x 3 x 3
Hanging Leg Raises
3 x 5
Military Presses
20kg x 5; 4; 3
Tired and DOMed from yesterday, nice little session to keep me going!!
Happy New Year Everyone!! 0 -
Deadlift
60kg x 5
65kg x 3
70kg x 3
75kg x 2
80kg x 2 x 1
Lat Pull Downs
30kg x 8
37.5kg x 8
30kg x 2 x 8
Seated Cable Row
20kg x 8
25kg x 3 x 8
Hypers
x 8
+10kg x 2 x 8
Bent-Over Barbell Rows
20kg x 3 x 6
I was meant to be squatting today but when I got there both racks were being used so I decided to Dl instead. Not a bad day, 80kg wasn't nearly as hard as the last time I tried it. In fact, I was feeling quite strong overall even if the numbers don't quite reflect it, but don't forget, it's been quite a while since I deadlifted.
I meant to say at the end of my last post that I did a whooping 6 minutes on the crosstrainer as well at the end of that session!!
I also just want to say kudos to Degsy who got 2 PBs today training!! 0 -
Malteaser! wrote: »
I also just want to say kudos to Degsy who got 2 PBs today training!!
Three actually
Flat bench,decline and incline..the incline being a 10 kilo PB!
It goes to show that the 5x5 routine pays off.0 -
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Squat
20kg x 5
25kg x 3
30kg x 3
37kg x 3 x 3
Front Squat
20kg x 3
25kg x 3
32kg x 3 x 3
Leg Press
30kg x 8
40kg x 8
50kg x 8
60kg x 8
Then I attempted some over-head squats - they were a disaster, I'll explain below.
Leg Extensions
25kg x 8
30kg x 2 x 8
Hanging Leg Raises
3 x 5
And that's it. Another light enough session, I'm going to have to work hard to regain all the strength losses from the last few weeks. Not too worried about it though.
So the story with the over-head squats...when I'm standing up I can lift my arms into position but when I squat down, even a little, my flexibility is so bad that I can't hold it. Hanley tried to pull my arms back when I was in the bottom position but I ended up falling on my ass each time. So if I ever want to do over-head squats properly I'm gonna have to work on that. 0 -
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Pretty shiteous session last night.
Deadlift
50kg x 5
All the 20kg plates were being used so I had to start with 15s, this meant further ROM which is crap when you've long legs and already pretty much doubled over yourself trying to set up the lift when using normal sized plates.
70kg x 3 - way too big a jump to make when you haven't been dling consistantly for a while.
75kg x 3
80kg x 1
85kg x 0
Yup, I failed with 85kg. Not gonna lie and say I'm not pissed off. I should be able to do that no problem. I know what the problem was and it's not that the strength isn't there. My shoulders were totally rolled forward, my elbows weren't locked before I started, in fact my whole body wasn't locked into position, I shot my legs up before I'd even started to pull so I was practically trying to stuff leg it. Anyway, major fail on my part. I need to just forget it now and move on.
60kg x 8; 6; 6 - I had to use a 15 and a 5 on each side because the 20s were still being used.
Pull Downs
30kg x 3 x 8
Then I did some exercises to try and strengthen some pretty serious imbalances in my back though I don't know the name of them!! That was it anyway. 0
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