Can I come too

eclectichoney

Squats, Bench & DLs all in the one sesh - hardcore :eek::eek:

coffee_cake

it's cos hanley secretly hates me

Hanley

eclectichoney wrote: »

Squats, Bench & DLs all in the one sesh - hardcore :eek::eek:

Get used to it.

eclectichoney

bluewolf wrote: »

it's cos hanley secretly hates loves me

FYP

coffee_cake

Hehe
Nah I'm not complaining - it's awesome

coffee_cake

Making up for some missed stuff in days 1 and 3

Barbell Squat
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps
60 kg x 2 reps

Deficit Barbell Deadlift
80 kg x 4 reps
80 kg x 4 reps
80 kg x 4 reps (PR)

Running (treadmill)
00:30:00 | 4 km


finished off the running with a 1 min sprint to loosen it all up

hobbling around the place today

that's it now til mon

coffee_cake

walkin the doggy ~4.4km

loads of ankle stuff ...
also I can just about walk again today

coffee_cake

gymfreak oly class yaaaaay
I am getting the hang of it. We did a bit more weight this time and added the jerks into it. Look at me getting down with the lingo
I need to do back stretches for my silly back

i was thinking "good thing I'm not benching tomorrow" except I am
oh well

coffee_cake

Okay I'm sorry about all the previous program whingeing ... I was under no time or equipment pressure today and I really enjoyed it
Tough and I couldn't do the squats at the end fully but still
I feel great now
hanley in "knows what he's doing" shocker, news at 11


Barbell Deadlift
70 kg x 2 reps
82.5 kg x 4 reps
85 kg x 3 reps
87.5 kg x 2 reps
85 kg x 4 reps
87.5 kg x 3 reps
90 kg x 2 reps

Barbell Bench Press
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

Deficit Barbell Deadlift
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps

Close-Grip Barbell Bench Press
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps (PR)

Barbell Squat
40 kg x 9 reps
40 kg x 9 reps

I did some shoulder collapse thingys that gymfreak told us to do, and hung from the pull up bar and stretched them a bit as well. Uh I hope that's what I was supposed to do anyway. Feel it in my upper back
That was my first time anywhere near a pull up bar

I really like the WMT branch of the gym now I have to say

Hanley

I know what I'm doing? News to me!!

coffee_cake

was away for a few days, no gym
had ALL the cocktails last night

Barbell Bench Press
35 kg x 4 reps
35 kg x 3 reps
35 kg x 2 reps
37.5 kg x 4 reps
37.5 kg x 3 reps
37.5 kg x 2 reps

Barbell Deadlift
60 kg x 2 reps
70 kg x 2 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
80 kg x 3 reps
forgot my chalk wah. could easily have done 5x5

Barbell Bench Press
30 kg x 12 reps
30 kg x 10 reps
30 kg x 8 reps
amraps

Close-Grip Barbell Bench Press
37.5 kg x 2 reps (PR) + then ROLL OF SHAME

30 kg x 3 reps
30 kg x 5 reps
30 kg x 5 reps

Dumbbell Bench Press
7 kg x 15 reps
7 kg x 15 reps
7 kg x 15 reps
7 kg x 15 reps

jaysus lads i'm gettin stronger

eclectichoney

37.5 kg bench x 4 reps after a night on the beer? Nice one

coffee_cake

ehehehehe i got a cheapy doorframe pullup bar off adverts for 30 and now i can do hangs and shruggy things off it at home
this is GREAT craic

coffee_cake

Still alive ... chest cold is nearly gone. no gym today but have still been messing around with dead hangs and quarter chin up attempts
i can hang on a bit longer now
mobility and the rest also
and plenty of salt and eucalyptus steaming

oly tomorrow o/

eclectichoney

Mmmm salt and eucalyptus. My favourite

coffee_cake

My new shoes helped so much
My snatches were way more stable. everything was way more stable.
yaay!
My bad toe is sore but I think I'm just not used to heavy shoes and I was jumpin around in them

I don't know what weights anything was except the front squats but it was ...
good few sets of 3 reps on snatches
good few sets of 3 reps on cleans over knee, then again under knee
split jerks and push presses
25kg front squats some number of sets x 5 (3?)

we started off with the training bar and kept adding stuff onto it

no conditioning as this is my first day back to normality

coffee_cake

omg I forgot the most important bit.

There was an AWESOME doggy in there today too!!! He was chilling out on the couch watching what was going on. I think he was a newfie. A big giant brown fluffy bear who wanted to play
I wanted to steal him awayyyyy

gymfreak

bluewolf wrote: »

omg I forgot the most important bit.

There was an AWESOME doggy in there today too!!! He was chilling out on the couch watching what was going on. I think he was a newfie. A big giant brown fluffy bear who wanted to play
I wanted to steal him awayyyyy

Lolz. You mean the 5month old puppy???:pac::pac::pac:

He's an American Akita

coffee_cake

Oh I thought he was a newfie

He's GORGEOUS
Can I steal him

coffee_cake

Was nervous about heavy squats today given the break and I was groggy this morning, but then i did it and was like oh is that it
Lol
Trying to get used to new depth and where to stop
Benching was also surprisingly grand. Used to laugh at the idea of 35 paused
Paused squats still hell though


Barbell Squat
40 kg x 3 reps
55 kg x 4 reps
57.5 kg x 3 reps
60 kg x 2 reps
57.5 kg x 4 reps
60 kg x 3 reps
62.5 kg x 2 reps


Barbell Bench Press
30 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
paused


Barbell Squat
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 3 reps
paused


Close-Grip Barbell Bench Press
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps

Hanley

Looks like ou're getting strong...

eclectichoney

bluewolf wrote: »

Barbell Squat

62.5 kg x 2 reps

Ah here, I am rapidly getting left far behind in the squatting stakes in this forum. Nice one (or two :pac:). Better get my ass in gear - literally.

coffee_cake

eclectichoney wrote: »

Ah here, I am rapidly getting left far behind in the squatting stakes in this forum. Nice one (or two :pac:). Better get my ass in gear - literally.

Burpees are bad for you :pac::pac::pac:

Hanley

eclectichoney wrote: »

Ah here, I am rapidly getting left far behind in the squatting stakes in this forum. Nice one (or two :pac:). Better get my ass in gear - literally.

I'm only an email away

eclectichoney

Hanley wrote: »

I'm only an email away

If you open up a gym on the southside i'd be there!

Señor Fancy Pants

Great work Bluey!

coffee_cake

Way too groggy for gym today so I will go tomorrow morning

In the meantime I have progressed to being able to do 10-15s dead hang off the pull up bar unassisted so I thought I would try move on to the flex hangs as this yoke says it's next in the steps
http://www.fitstream.com/exercises/flexed-arm-hang-a6040
Uh, I managed about 2 seconds *with* the purple resistance band... so a good week or so of these I think

On the plus side my full push ups are getting a fair bit deeper

coffee_cake

Barbell Deadlift
60 kg x 2 reps
70 kg x 2 reps
85 kg x 3 reps
87.5 kg x 2 reps
90 kg x 1 reps
87.5 kg x 3 reps
90 kg x 2 reps
92.5 kg x 1 reps


Barbell Bench Press
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

Deficit Barbell Deadlift
80 kg x 3 reps
80 kg x 3 reps

couldn't finish these

Close-Grip Barbell Bench Press
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

Barbell Squat
40 kg x 10 reps
40 kg x 10 reps

got dizzy so left it at 2 sets
everything else was grand
dying to do some jogging but it'll have to wait

coffee_cake

Barbell Bench Press
37.5 kg x 3 reps
37.5 kg x 2 reps
37.5 kg x 1 reps
40 kg x 3 reps
40 kg x 2 reps
40 kg x 1 reps

Grand

Barbell Deadlift
70 kg x 1 reps
80 kg x 5 reps
80 kg x 5 reps
80 kg x 3 reps

forgot chalk AGAIN

Barbell Bench Press
30 kg x 12 reps
30 kg x 12 reps
30 kg x 8 reps
amrap

Close-Grip Barbell Bench Press
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
Wasn't expecting this to go so well after last week's fail

Dumbbell Bench Press
7 kg x 15 reps
7 kg x 30 reps

Running (treadmill)
00:00:15 | 1.8 km

Running (Intervals/Sprints)
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 108.3 m | sprint
00:00:30 | 125 m | sprint

Sprints suddenly got easy. It's like hey i was supposed to use my glutes all along??
Lol

Stressed up to my eyeballs atm. Exams in a couple weeks. Couldn't make oly on Monday and found out i can't go next week either. Ahhhhh
Gym helps!

Hanley

This is all interesting and exciting.