Can I come too

coffee_cake

on hanleys bar it was little fingers just inside the rings and that felt wide
but on these bars in the gym im convinced they are a lot narrower because if i extend my little fingers from the middle they go past the rings
so i have them just on/past the rings on the gym bars
Either way it's a lot wider than I was doing ...

caviardreams

Thanks! Sounds like my usual grip, full hand just inside & touching the ring - never thought of it as particularly wide but it must be... or maybe the rings are in a different place on the bars in my gym (they are jordan bars). Must read up on it a bit! Thanks for the info

coffee_cake

hello o/
got a chest infection was in bits for the week
One thing after the other like
Still sick but on the mend at last

Went for a nice spa weekend with a friend and hit the gym a bit yesterday
Didn't write it down so this is roughly what I did

Yesterday
Barbell Squat
40 kg x 3 reps
50 kg x 3 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
55 kg x 5 reps
Barbell Bench Press
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps
Stiff-Legged Barbell Deadlift
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

coffee_cake

I don't have the new prog yet but there was something about starting from 70% and sets of 3 and paused only benching so

Today

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

Barbell Bench Press, Paused 3s
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps

Front Barbell Squat
30 kg x 3 reps
40 kg x 3 reps
45 kg x 3 reps
50 kg x 3 reps
50 kg x 3 reps

I still don't like front squats on the big bar

coffee_cake

something something deadlifts i don't know


Stiff-Legged Barbell Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps

Barbell Bench Press Paused, 3s
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps

Assisted Dips (purple band)
8 x 3

I finally found out where to do my dips. Bit intimidating doing them for the first time in a gym surrounded by guys with tree trunk arms but then I got into it
Went very well

Did some pull up bar drops when I got back
I think I'll have to do squats and deadlifts each session or something with only 3 weeks to go

coffee_cake

"I still don't know what I'm doing"

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


Barbell Bench Press, Paused 3s
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps


Stiff-Legged Barbell Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 2 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps
77.5 kg x 3 reps


Assisted Dips (purple band)
8 x 3


Next two sessions: S & D +5kg, B +2.5kg, dips 8x4

coffee_cake

Two weeks to go ahhhh!
New prog for the last while

Today
SLDL 20kg 1x10

DL 60 x2
70 9x1

Pause DL
65 6x1

Squat
40x2
40 3x1

Nice n easy

coffee_cake

Barbell Squat


40 kg x 2 rep
50 kg x 1 reps
60 kg x 1 reps
65 kg x 2 reps
65 kg x 2 reps
70 kg x 1 reps
72.5 kg x 1 reps

Then I had to do a walkout with 85kg loaded and step back with it and hold it without squatting. To get used to having the weight without freaking out I guess

Barbell Bench Press Paused, 3s
30 kg x 3 reps
37.5 kg x 2 reps
37.5 kg x 2 reps
40 kg x 1 reps
42.5 kg x 1 reps



Barbell Bench Press
32.5 kg x 3 reps
32.5 kg x 3 reps
32.5 kg x 3 reps


Barbell Deadlift
60 kg x 1 reps
60 kg x 1 reps
60 kg x 1 reps


All lovely and light :cool:
Well maybe not the last squat but it wasn't too bad

coffee_cake

Session to go through comp stuff today and choose openers!
I'm slightly less terrified now!
I am opening on 70kg squat, 42.5 bench, 100kg DL
ooooooooooooo



Barbell Squat
20 kg x 10 reps
35 kg x 6 reps
42.5 kg x 4 reps
55 kg x 2 reps
62.5 kg x 1 reps
70 kg x 1 reps


Barbell Bench Press
20 kg x 10 reps
30 kg x 6 reps
32.5 kg x 4 reps
37.5 kg x 2 reps
40 kg x 1 reps
42.5 kg x 1 reps

Stiff-Legged Barbell Deadlift
20 kg x 10 reps
Barbell Deadlift
40 kg x 6 reps
60 kg x 4 reps
80 kg x 2 reps
90 kg x 1 reps
100 kg x 1 reps

caviardreams

Good luck with the comp! :)

ninamc

Is your comp next weekend?

coffee_cake

Sure is !

ninamc

Best of luck Blue-y. Hope all your training pays off and you get the numbers you want

Alf Veedersane

You'll be a fully fledged member of the International Power Force.

Jelly.

coffee_cake

Yesterday morning worked up to 90% of my openers, same warmups we decided last Sat. 5 hours sleep, still sick, drugged up on lemsip, was all grand
That was about it this week
Did extra foam and ball rolling tonight
Stuff is all packed for tomorrow and ready to go ><

caviardreams

G'luck

Alf Veedersane

Channel your inner Beowolf, bluewolf and lift that heavy shít!

coffee_cake

I survived my first PL comp!!! 8/9 lifts! failed an attempted bench PR! top lifts were sq 75 / b 45 / DL 105. Went a bit light on the DL cos I twisted my hip on the opener. Everyone was giving out like "that was so easy why aren't you lifting more???" hobble hobble. Still kinda twisted now I'm sure it'll roll out

Totally ready for another one!!

Okay I'mma pass out now the energy is all gone lol

Alf Veedersane

Brilliant stuff.

Well done!!!

ninamc

Great stuff, delighted for you. :DWas going to pop over for a couple of hours to watch but ended up going to Smyths for Starwar toys. I'd say it was nerve wracking? First one done and dusted, no stopping you now.

coffee_cake

ninamc wrote: »

Great stuff, delighted for you. :DWas going to pop over for a couple of hours to watch but ended up going to Smyths for Starwar toys. I'd say it was nerve wracking? First one done and dusted, no stopping you now.

I was so terrified i was half considering running away right up until the first lifts
:pac:
can PM videos

caviardreams

bluewolf wrote: »

I was so terrified i was half considering running away right up until the first lifts
:pac:
can PM videos

Serious props! Were there many female newbies?

coffee_cake

loads! they were so impressive!!

ninamc

Would love to see your videos Glad you got the better of your nerves. There's a small chance I would pee my pants with nerves if I was to do something like that.

Sugar Free

Great lifting, well done *thumbs up*

coffee_cake

just for the craic!

Barbell Squat
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps
50 kg x 5 reps

Assisted Dips , purple band

5 reps
5 reps (PR)
4 reps


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


Elliptical Trainer
00:27:00

I love cardio! yayyyy

coffee_cake

Busy week!
Did some mobility stuff the last couple days cos it's gone to crap



Barbell Squat
30 kg x 6 reps
40 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps
52.5 kg x 5 reps

Front Barbell Squat
20 kg x 8 reps
30 kg x 6 reps
35 kg x 5 reps
30 kg x 7 reps
35 kg x 5 reps
40 kg x 3 reps

Elliptical Trainer
00:29:00 | 4.6km

then my legs fell off

EmcD123

That's a lot of squats :eek: front and back on the same day must be a killer on the legs:)

coffee_cake

i'm in a bit of pain and hobbling today all right

coffee_cake

More messin


Barbell Bench Press
20 kg x 5 reps
30 kg x 8 reps
32.5 kg x 6 reps
35 kg x 4 reps
32.5 kg x 7 reps
35 kg x 5 reps
37.5 kg x 3 reps

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

Dips -assisted, purple band
4 reps
4 reps
4 reps
4 reps
2 reps

Elliptical Trainer
00:25:00 |