Can I come too

coffee_cake

"just antibiotics"
Slept through oly yesterday


Will resume normal (post holiday ) service shortly hopefully

coffee_cake

hello it is me

It's so cold! i nearly didn't leave my electric blanky and doggy for the gym :pac:


Barbell Squat
40 kg x 2 reps
55 kg x 1 reps
70 kg x 1 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps nearly didn't get up from the last one
62.5 kg x 3 reps so i added more because i am the boss


Barbell Bench Press, paused
30 kg x 2 reps
40 kg x 1 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
35 kg x 3 reps
35 kg x 3 reps
37.5 kg x 2 reps fought very hard to (successfully) avoid a roll of shame on rep#2. there was squeaking. did not attempt #3


Close-Grip Barbell Bench Press
25 kg x 12 reps
25 kg x 12 reps
literally did not have time for 4x6. music was switched off on the last rep of this


everything felt a bit heavy today though i don't think i turned it up much
legs are in bits but very happy

ninamc

Bet you're glad you left the leccy blanket now? Looks like a good session.

Alf Veedersane

bluewolf wrote: »

hello it is me

It's so cold! i nearly didn't leave my electric blanky and doggy for the gym :pac:


Barbell Squat
40 kg x 2 reps
55 kg x 1 reps
70 kg x 1 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps nearly didn't get up from the last one
62.5 kg x 3 reps so i added more because i am the boss


Barbell Bench Press, paused
30 kg x 2 reps
40 kg x 1 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
35 kg x 3 reps
35 kg x 3 reps
37.5 kg x 2 reps fought very hard to (successfully) avoid a roll of shame on rep#2. there was squeaking. did not attempt #3


Close-Grip Barbell Bench Press
25 kg x 12 reps
25 kg x 12 reps
literally did not have time for 4x6. music was switched off on the last rep of this


everything felt a bit heavy today though i don't think i turned it up much
legs are in bits but very happy

She's alive! SHE'S ALIIIIIIIVE!

coffee_cake

I had to work this week. After all my holidays
terrible, joe, terrible

Alf Veedersane

bluewolf wrote: »

I had to work this week. After all my holidays
terrible, joe, terrible

Do they not do a thing where you get the same length of time as your holidays to reacclimatise?

coffee_cake

Stiff-Legged Barbell Deadlift
20 kg x 5 reps
20 kg x 5 reps
get me warming up n sh1t


Barbell Deadlift
60 kg x 2 reps
75 kg x 1 reps
87.5 kg x 1 reps

100 kg x 1 reps
90 kg x 3 reps
90 kg x 3 reps
90 kg x 3 reps
90 kg x 3 reps
90 kg x 3 reps
90 kg x 3 reps
supposed to do 8 but i gave up at 6

Barbell Bench Press
30 kg x 3 reps
40 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
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

Barbell Deadlift
70 kg x 2 reps
90 kg x 3 reps
90 kg x 3 reps
went back and HTFU and did the missing sets
still managed to keep the tiredness strain in my legs instead of my usual form slippage

Standing Dumbbell Shoulder Press
5 kg x 6 reps
7 kg x 6 reps
7 kg x 6 reps
7 kg x 6 reps

pew pew
it's kinda funny to think of me doing sets on 90 kg

ninamc

It was only a matter of time, your progression path was well laid out. You be doing 100 for sets come the New Year

coffee_cake

ah lads it's freezin!

Was looking forward to the new oly place tomorrow but it's the only time i can get a car service >< next week

Barbell Squat Paused
40 kg x 2 reps
55 kg x 1 reps
67.5 kg x 1 reps thought for one tiny nanosecond i wasnt getting back up ... :pac:
55 kg x 5 reps
55 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 4 reps

Barbell Bench Press Paused
30 kg x 3 reps
37.5 kg x 1 reps note for next time : bump this up to 40 or so
35 kg x 3 reps
30 kg x 6 reps
30 kg x 6 reps
32.5 kg x 6 reps
32.5 kg x 6 reps

Barbell Deadlift Paused
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps


Think the program is working for me as usual ... pushing hard while still doing squats as carefully as i can. Numbers are going up
Struggling a bit on 6 reps ;s
I think all the benching is definitely working

week 4 is over now so i'm halfway, time to repeat the last 4 weeks but better and heavier! there were some target numbers i wasn't hitting so i will try that

coffee_cake

car needs 300 euro of new brakes T_T


Barbell Squat
40 kg x 2 reps
55 kg x 1 reps
70 kg x 1 reps
60 kg x 5 reps i thought these were 57.5 til i went to take some weight off durrr
60 kg x 5 reps
60 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps

i think we can say i'm getting better at squats so
maybe worse at sums

Paused Barbell Bench Press
30 kg x 3 reps
37.5 kg x 1 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
32.5 kg x 5 reps
32.5 kg x 5 reps

when i said "do 40 next time" i didnt mean "tomorrow" but after doing that 1 rep i could have done 40 after all. jayz

Close-Grip Barbell Bench Press
25 kg x 12 reps
25 kg x 12 reps
25 kg x 12 reps
25 kg x 12 reps

i'm getting strongerrrrr!!

Intervals: 15 mins run/jog 45s/1min 10kph/7kph
Hard but very fun

Then my legs fell off
bye bye legs

coffee_cake

Stiff-Legged Barbell Deadlift
20 kg x 5 reps
20 kg x 5 reps


Barbell Deadlift

60 kg x 2 reps
75 kg x 1 reps
90 kg x 1 reps <- i dont mean to alarm anyone but uhhh this was really easy. 90. easy. also i used my core a lot more. are these two things related? MAYBE
102.5 kg x 1 reps
85 kg x 5 reps
85 kg x 5 reps
85 kg x 5 reps
85 kg x 4 reps
85 kg x 5 reps
85 kg x 4 reps

Barbell Bench Press
30 kg x 3 reps
40 kg x 3 reps
37.5 kg x 4 reps
37.5 kg x 4 reps
37.5 kg x 4 reps
37.5 kg x 4 reps
37.5 kg x 4 reps
37.5 kg x 4 reps
37.5 kg x 4 reps
37.5 kg x 4 reps
the only bench i could get near was too tall so i was on my tippy toes and i suppose i could have looked for plates under my feet but um i didnt
i think a month ago i would have smushed my face trying 37.5 x 4 anything ... wow

this is great

had 10 mins left, choice between OHP and intervals, chose 10 mins of intervals, same as last time

high as a kite now

Alf Veedersane

bluewolf wrote: »

I dont mean to alarm anyone but uhhh this was really easy. 90. easy

Gotta love those sessions. When everything just clicks and lifts you never imagined being easy are just that.

coffee_cake

They did up my morning gym! Massive women's area with its own squat rack! It's so lovely now
I hadn't been there in months

Pause squat
40x2
50x1
55x1

67.5x1
57.5x5
55 3x5
52.5x5

Pause bench
30x3
40x1
35x6
30 4x6

I was supposed to do pause DLs then but i had squats on the brain

Pause squat
40 2x5

Front squat
20x5
30x5
40x5
50x3

Happy with that!

Tar.Aldarion

your afternoon and evening gyms need to up their game!

coffee_cake

The morning one has a nicer pool but the evening one already has a women's squat rack
They all need girls bars and platforms...

coffee_cake

I finally made it back to an oly class!
theyre all set up in the new place. it's cool!
I got a lot of slagging
I also got very lost on the hour drive there and freaked out on the way back
OH well I'll get used to it!


This is very rough cos I didn't write stuff down today

Group A
Clean Deadlift
25 kg x 2 reps
30 kg x 2 reps
35 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
35 kg x 2 reps
35 kg x 2 reps

Hang Clean
25 kg x 2 reps
30 kg x 2 reps
35 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
40 kg x 2 reps
35 kg x 2 reps
35 kg x 2 reps

Can't clean loads of 40 doubles. very sad
Although i think was only supposed to be 80% in the first place which would be 35 ...


Group B
Snatch-Grip Deadlift
25 kg x 2 reps
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps (PR)

Snatch Pull
25 kg x 2 reps
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps (PR)




Push Press
15 kg x 5 reps
25 kg x 5 reps
30 kg x 4 reps
35 kg x 3 reps (PR)
missing sets here because i cant remember

Front Barbell Squat
25 kg x 6 reps
35 kg x 6 reps
35 kg x 6 reps
40 kg x 5 reps
40 kg x 5 reps
45 kg x 4 reps
45 kg x 4 reps

coffee_cake

worst doms in the history of the universe ever
ever
glutes upper back/shoulders biceps
biceps?!

Barbell Squat
40 kg x 2 reps
55 kg x 1 reps
70 kg x 1 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps

YES I DID IT couldn't even get near that last week :D:D:D
Work is paying off!
Gonna get my squat up if it kills me!!


Barbell Bench Press Paused
30 kg x 3 reps
40 kg x 1 reps
35 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps
32.5 kg x 5 reps

even the idea of benching today made me cry but then i got into it and i think that went well

then 10 mins of intervals, worked out at 6 of the faster runs

completely forgot to write down what exercise C was supposed to be for today and since I got there and thought it was OHP i went meh
supposed to be CGBP it turns out
I'll do that next day

ninamc

On the plus side, all the hard work definitely paying off. On the flip side, prob have worse DOMS tomorrow

coffee_cake

hello it's meeee
I couldn't do oly this week which was sad
next week hopefully

there was a lady doing pull ups beside me when I was DLing. omg her arms! big muscles. I told her I was very jealous. SHe said she was jealous of my DLs. aw

Barbell Deadlift
60 kg x 2 reps
75 kg x 1 reps
90 kg x 1 reps
100 kg x 1 reps
85 kg x 5 reps
85 kg x 5 reps
80 kg x 5 reps things were hard
80 kg x 3 reps
80 kg x 4 reps
80 kg x 5 reps things were suddenly easy again
80 kg x 5 reps
100 kg x 1 reps because stop whingeing

Barbell Bench Press
30 kg x 3 reps
40 kg x 3 reps
30 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
40 kg x 3 reps
40 kg x 3 reps

i thought i was all super on 37.5, i forgot i did it for sets of 4 last week. checked through my log and had to up it to 40

Close-Grip Barbell Bench Press
20 kg x 6 reps
25 kg x 8 reps
25 kg x 12 reps
25 kg x 12 reps
25 kg x 12 reps


Running (treadmill)
00:30:00 | 3.5 km


didn't really eat today except a yogurt at lunchtime and the workout was at 3pm so that may not have been the best plan
all the food now
wrist is killing me :rolleyes:

coffee_cake

had to wear a wrist strap all day and take neurofen
did some stretching and rolled that area near the elbow that's connected to it
lame


Barbell Squat Paused
40 kg x 2 reps
50 kg x 1 reps
60 kg x 1 reps
70 kg x 1 reps
60 kg x 5 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
dropped the weight a bit and made sure to be careful of what i was doing. knees out a bit more. found it fairly tough but good


Barbell Bench Press Paused
30 kg x 3 reps
40 kg x 1 reps
35 kg x 3 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps

Barbell Deadlift Paused
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps

caviardreams

How long are you pausing for on the squats?

I have been trying sets of 5 with a 3 second pause lately and they are tough going :eek::eek:

coffee_cake

3 s pause slow count out loud!
It's hard all right ... which means it'll help I'd say

coffee_cake

Got into car to go to gym last night
Car said no
So i went this morning.
Wrist is still fecked, slight improvement in rom. So no benching today

Squat
30 x1
40 x2
50 x1
60 x1
70 x1
60 7x5
62.5 1x5


intervals, think i did 9 sets

V happy

coffee_cake

hello!!!
Oh man I had food poisoning for a week I could barely stand
and today was hanley day!! I went anyway cos I was getting better since Wednesday

Small squat PR
77.5 kg and depth is a LOT better than last time :pac:
Form was a bit wonky
Things to do:
knees out from the *start* of the lift
Stop doing whatever wonky leaning forward thing I'm doing

Bench:
45 was easy, previous PR. 47.5 I had halfway up and just couldn't :mad:
We did wide grips then. Like ... reaaaaaally wide grip. Oh my god they're mental. I thought i was gonna drop the bar on my face, but then it just BOUNCED up from the lowest part. It's mental! bounce!
We did 40 on that. I had 45 halfway up again then squeaked and couldn't.
Things to do:
Wide grip from now on.
Stop squeaking.

DL:
was worn out by this stage. 100 came up easy, 105 wouldn't move. Didn't mind cos I wasn't expecting much after that week and it was my squat I wanted up
Things to do:
Legs right at the bar. Much easier. AT the bar.

Then we did assisted dips! I asked should I do them as accessory to help out
I did 8 sets of 3 and I was getting decent at them by the end
So i've to keep doing that in the gym now and I won't look like a tool :pac:

quite happy with all that!
week off from programming, just mess around in the gym, then back on for comp :eek:

Alf Veedersane

Winning!

After dying (food poisoning can be worse than death) that's a helluva performance

Sugar Free

Powerlifting or Oly comp? Either way, best of luck!

Edit: I see you said PL above, I assume it's the single lifts in January?

coffee_cake

Yesterday I went back to the gym to test out things I learned about squat form and the new wide grip bench

I was a bit late in going because i spilled most of a fresh cup of tea on myself which was a bit painful. Lots of hydrogel. So no cardio


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

Barbell Bench Press (super duper wide grip)
30 kg x 5 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps
35 kg x 3 reps

Took today off cos i woke up ded

coffee_cake

Today I also woke up ded with 3 hours sleep but sure there you go

Barbell Squat
40 kg x 2 reps
55 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps

Barbell Bench Press
30 kg x 5 reps
30 kg x 5 reps
30 kg x 10 reps
30 kg x 10 reps

I wanted to do RDLs or front squats or something after but the racks were gone then

Running (treadmill)
00:15:00

The running was a bit hard maybe cos I didnt eat much
Doing my best to take it easy
might just run tomorrow

coffee_cake

I didnt really get around to eating til late last night so I was a bit tired for any gymming

Barbell Squat
40 kg x 2 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps

Front Barbell Squat
30 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps

I think I'm used to these on the big bar now

Stiff-Legged Barbell Deadlift
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

Barbell Bench Press
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

super duper wide grip = super duper easy
Awesome

Running (Intervals/Sprints)
7 x 1min running intervals. They werent very fast except the last one was 15 kph

Fun fun
My poor hams

caviardreams

How wide is super-duper?