Can I come too

Tar.Aldarion

Was there loads of old people, they love lat machines. Exercise all weekend, nice!

coffee_cake

Mostly young fellas now that you mention it
Yeah 4x is working out as tues thurs sat sun at the mo.

coffee_cake

Woke up this morning all blocked up and chesty. Feel like sh!t :rolleyes:
loads of steaming. study half day turned into 3 hour nap day

Today's cue was "explosive" so I did that

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
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
60 kg x 3 reps

Rack Deadlift
65 kg x 5 reps
65 kg x 5 reps

Rack Deadlift, snatch grip
50 kg x 8 reps
50 kg x 8 reps


Front Barbell Squat
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

I've to do some negatives but I'll do them in the morning or something, gonna pass out now

coffee_cake

Yeah got worse and spent the long weekend drugged up
Exam in a few weeks as well so stress stress


Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
50 kg x 3 reps
60 kg x 2 reps
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps

Rack Deadlift
70 kg x 8 reps
70 kg x 8 reps

Barbell Squat, low bar
20 kg x 2 reps
40 kg x 8 reps
40 kg x 8 reps

Front Barbell Squat
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

RIP leggys

coffee_cake

I have core and adductor doms today
I will take it as a sign I was doing something right on tues

Does anyone remember the badger badger mushroom song. I was singing it writing my program today. Benching benching benching skullcrushers ohhhh snaaaaake



Barbell Bench Press
20 kg x 8 reps
25 kg x 8 reps
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
35 kg x 3 reps


Barbell Bench Press, amraps
25 kg x 20 reps
25 kg x 14 reps
^beat last time's

Barbell Bench Press, feet up, amraps
30 kg x 5 reps
30 kg x 7 reps
I was afraid I was gonna fall off the bench cos this was my first time doing it but then I got used to it

Barbell Bench Press, spoto
25 kg x 8 reps
27.5 kg x 6 reps
25 kg x 8 reps

Group A
Lying Dumbbell Tricep Extension ... skullcrushers
4 kg x 12 reps
4 kg x 10 reps
4 kg x 8 reps
5 kg x 6 reps
6 kg x 3 reps (PR)
5 kg x 3 reps
I used dumbbells for today's ones. My left arm kept not working when I tried to increase it from 4kg so then I had to go back to 4kg, for set 3. Right arm was happy to keep going. The last set was supposed to be 6kg x5 but ended up doing a few on 6 and a few on 5. I mean literally it would not support the weight. Oh well keep at it!

Dumbbell Flyes
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 reps
5 kg x 10 reps



Elliptical Trainer
00:22:00

caviardreams

I used dumbbells for today's ones. My left arm kept not working when I tried to increase it from 4kg so then I had to go back to 4kg, for set 3. Right arm was happy to keep going. The last set was supposed to be 6kg x5 but ended up doing a few on 6 and a few on 5. I mean literally it would not support the weight. Oh well keep at it!

I hear ye. Been doing bottoms up KB presses of late for some shoulder rehab. With my right hand I got through a good few reps with the 8kg, but literally couldn't move it to do even one with my left

Gonna have to stop using/lifting with my right side for a while to balance me up :D

Alf Veedersane

Badger badger badger badger...

coffee_cake

Barbell Squat, Low bar
20 kg x 3 reps
40 kg x 3 reps
50 kg x 1 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps
60 kg x 2 reps


Barbell Squat, high bar
20 kg x 2 reps
40 kg x 2 reps
50 kg x 1 reps
62.5 kg x 3 reps
62.5 kg x 1 reps got stuck at the bottom in this one so i left it there
I can't cope with high bar ones anymore ...

Barbell Squat, Paused, Low bar
50 kg x 4 reps
50 kg x 4 reps
Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift, EMOM
60 kg x 3 reps
70 kg x 1 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
Note under this: "holy jesus christ I did it"
I nearly took a break at halfway then remembered Hanley giving out to me >>

Seated Leg Curl
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps

Stiff Leg Barbell Good Morning
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps

Body Weight Glute Hamstring Raise
10 reps
10 reps



boom

coffee_cake

Barbell Bench Press
20 kg x 8 reps
25 kg x 6 reps
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
35 kg x 3 reps
middle fingers covering outer rings so it's a bit further out. I like it, got the bouncy thing still goin on

Barbell Bench Press, amraps
25 kg x 25 reps
25 kg x 11 reps

total here is 36 which is higher than tuesday and way higher than week 1's 30

Barbell Incline Bench Press, paused
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps (PR)

Barbell Bench Press, double spoto
20 kg x 10 reps
25 kg x 8 reps
25 kg x 6 reps
30 kg x 5 reps

Dumbbell 2-Arm Triceps Extension
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps (PR)

Seated Dumbbell Shoulder Press
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Lat Pulldown
21 kg x 10 reps
28 kg x 10 reps
28 kg x 10 reps

Elliptical Trainer
00:30:00

I didn't have my squat shoes with me and my legs were fairly stiff from yesterday ... but I had a few mins to spare and the gym was so quiet I decided to have a bit of craic ...


Group A
Clean Pull
20 kg x 2 reps
20 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps

Power Clean
20 kg x 2 reps
20 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps

caught v v high ofc... i might bring my shoes next time it's arm day and give em a go again

happy easter everyone!!!

coffee_cake

Romanian Deadlift
20 kg x 10 reps

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

Barbell Deadlift, block pull
90 kg x 2 reps
90 kg x 2 reps

Barbell Deadlift, snatch grip
70 kg x 3 reps
70 kg x 3 reps

since when can i snatch grip 70? for reps??

Front Barbell Squat
30 kg x 9 reps
30 kg x 9 reps
30 kg x 9 reps

Elliptical Trainer
00:23:00 | 11-12 kph got a stitch :eek:

came home and did some negatives. sank like a stone. tried some push ups ... fell on my face.
so i'mma leave it there :pac:

the actual lifting was surprisingly grand ... lower back is feeling it a bit though
i don't think i was roundy though

Alf Veedersane

bluewolf wrote: »

since when can i snatch grip 70? for reps??

Since you stopped thinking about doing it and just did it

coffee_cake

Ooo I just checked and I did 60 a few weeks ago. I only remembered doing 50 and half dyin
I did think I wouldn't manage 70 today

it's all good :cool::cool:

coffee_cake

Barbell Bench Press
20 kg x 8 reps
25 kg x 8 reps
30 kg x 5 reps
35 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps
37.5 kg x 3 reps

Barbell Bench Press, amraps
25 kg x 20 reps
25 kg x 18 reps

higher total again

Barbell Bench Press, feet up, amraps
30 kg x 6 reps
30 kg x 8 reps

Barbell Bench Press, spoto
25 kg x 8 reps
25 kg x 8 reps
25 kg x 8 reps

Lying Dumbbell Tricep Extension
4 kg x 12 reps
5 kg x 9 reps
5 kg x 6 reps
4 kg x 8 reps
4 kg x 5 reps
Elliptical Trainer
00:14:00

really, really, really shattered.
have to go again tomorrow evening as i wont get a chance at all on saturday
can't even

coffee_cake

I guess we all knew friday wasn't going to happen. Couldn't study either, just curled up with kindle. Yesterday I was on the go from 8am to 2am and I'm completely shattered today. Sleep I did get was a bit broken.
So today I decided on a totally non judgemental "I duno how much I'll manage but I'll give it a go and if it doesn't work that's ok" workout.
Mashed in bits from day 3 and day 4 to hit all bases

tldr: didn't lift all the things, did lift some of them

Barbell Squat, LB
20 kg x 3 reps
40 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
50 kg x 3 reps
50 kg x 3 reps

Barbell Squat, paused, LB
47.5 kg x 6 reps
47.5 kg x 6 reps

Barbell Bench Press
20 kg x 8 reps
25 kg x 6 reps
30 kg x 5 reps
35 kg x 3 reps
40 kg x 1 reps
40 kg x 1 reps
40 kg x 1 reps

Barbell Bench Press, amraps
35 kg x 6 reps
35 kg x 6 reps

Barbell Bench Press, double spoto
25 kg x 10 reps
27.5 kg x 8 reps
27.5 kg x 6 reps
32.5 kg x 5 reps

Stiff Leg Barbell Good Morning
25 kg x 10 reps
25 kg x 10 reps

Elliptical Trainer
00:21:00 | moderate

feeling slightly better. eating all of the veg. might study before bed, no promises...

coffee_cake

Well I was totally full of energy until about um 5 mins ago
In general I'm much more peppy than I was
Dinner is cooking at the mo anyway maybe that'll help

Romanian Deadlift
20 kg x 10 reps

Today's cue was "explosive"

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

Barbell Deadlift, block pulls
80 kg x 5 reps
80 kg x 5 reps

Barbell Deadlift, snatch grip
60 kg x 6 reps
60 kg x 6 reps

Front Barbell Squat
40 kg x 8 reps
40 kg x 6 reps
40 kg x 6 reps

easy enough

coffee_cake

So I got acetyl l carnitine about a week ago and have been taking it each day since then. I read it is supposed to help brain function or something, and give you more energy. I could do with both of those for all the studyin!
It tastes mank so I started taking my lemon & lime creatine again just to mix it in.
Studying is easier, definitely have more energy compared to usual around this time. Thumbs up for it so far
Oh yeah my fitbit HR says my resting HR has gone down to 64 bpm. lols


Barbell Bench Press
20 kg x 8 reps
25 kg x 8 reps
30 kg x 5 reps
35 kg x 3 reps
37.5 kg x 2 reps
40 kg x 1 reps
this is where the program ended for normal benching. I was a bit confused cos there's usually a couple sets of something going on. Uhhh so I did some
37.5 kg x 2 reps
37.5 kg x 2 reps

Barbell Bench Press, feet up, amraps
30 kg x 10 reps
30 kg x 10 reps
last week was 14 reps total

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

Lying Dumbbell Tricep Extension
4 kg x 12 reps
5 kg x 10 reps
5 kg x 8 reps
5 kg x 6 reps
6 kg x 5 reps (PR)
left arm still complaining a bit but able to manage the weight. yay

Bent Over Barbell Row
20 kg x 12 reps
20 kg x 12 reps
20 kg x 12 reps

everything is easy

Elliptical Trainer
00:31:30 | 4.9km

I went a bit nuts on the xtrainer today compared to usual. I think I broke my legs

coffee_cake

Yesterday's levels of Do Not Want were very high. I finally got some study done but didn't make it to gym.
So today I did days 3 & 4 together

Barbell Squat, LB
40 kg x 3 reps
55 kg x 9 reps
55 kg x 9 reps

Barbell Squat, paused, LB
47.5 kg x 8 reps
47.5 kg x 7 reps

Barbell Deadlift, EMOM
60 kg x 3 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps

Barbell Bench Press
20 kg x 8 reps
25 kg x 6 reps
30 kg x 5 reps
35 kg x 3 reps
40 kg x 1 reps
42.5 kg x 1 reps
42.5 kg x 1 reps

Barbell Incline Bench Press, paused
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps

Barbell Bench Press, double spoto
27.5 kg x 10 reps
27.5 kg x 8 reps
30 kg x 6 reps
32.5 kg x 4 reps

Seated Leg Curl
45 kg x 8 reps
45 kg x 8 reps
45 kg x 8 reps

Stiff Leg Barbell Good Morning
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

Lying Dumbbell Tricep Extension
4 kg x 15 reps
5 kg x 15 reps
5 kg x 15 reps

Seated Dumbbell Shoulder Press
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Elliptical Trainer
00:15:00 | 2.54km

I found the squats very hard, I was aiming for 12 reps of all of them.
Everything else was grand.

Total time taken, 1h42min

caviardreams

bluewolf wrote: »

Total time taken, 1h42min

:eek::eek::eek:

Hope ye brought the ham sambos for the interval break!

coffee_cake

Hello
Off work today for study leave for exam on fri. got a few hours done this morning then hit the gym. Pretty exhausted and worn out and going stir crazy in general. Also forgot to eat again between breakfast and gym which was a bad move
So I wasn't in the mood at alll today and nearly gave up entirely.

Today was reps but I split them into halves


Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
70 kg x 8 reps
70 kg x 6 reps
70 kg x 6 reps
70 kg x 6 reps

Barbell Deadlift, block pulls
80 kg x 4 reps
80 kg x 4 reps
80 kg x 4 reps
80 kg x 4 reps

Made one attempt at the snatch grip ones and said nope

Front Barbell Squat
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps
30 kg x 8 reps

end of program
But I was a bit annoyed
so

Front Barbell Squat
35 kg x 5 reps
40 kg x 4 reps
45 kg x 3 reps
50 kg x 2 reps
55 kg x 1 reps (PR)
pretty sure that's not actually a PR. I think 55x3 was my max last year. Or maybe it was 50x3

cleanpull-clean-cleanpull-clean:
20kg x2
25kg x1

cleanpull-clean-clean:
30kg x3

cleanpull-clean:
35kg x2

jerks
20kg x4
25kg x3

clean-jerk-jerk:
30kg x2

Aw man doing proper cleans again felt awesome. awesome!

gonna go pass out now
On the plus side, I feel a bit better...

coffee_cake

Exam is over, meltdowns are over, resume normal service
I don't have to study this evening :eek::D

Barbell Squat
40 kg x 3 reps
50 kg x 3 reps
60 kg x 1 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps
65 kg x 2 reps

65s were so easy today

Barbell Squat, paused
55 kg x 5 reps
55 kg x 4 reps

Stiff Leg Barbell Good Morning
30 kg x 8 reps
30 kg x 8 reps

Barbell Bench Press
20 kg x 8 reps
25 kg x 8 reps
35 kg x 5 reps
35 kg x 5 reps
35 kg x 5 reps

Barbell Bench Press, feet up, amraps
30 kg x 12 reps
30 kg x 10 reps
higher total again

Barbell Bench Press, spoto
30 kg x 5 reps
30 kg x 5 reps

Decided to mess around for the craic again
There were actually some front squats mixed in with the below but I'm too lazy to figure it out

Clean
20 kg x 2 reps
20 kg x 2 reps
25 kg x 3 reps
25 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
35 kg x 1 reps
35 kg x 1 reps
35 kg x 1 reps
40 kg x 1 reps

Jerk
20 kg x 3 reps
25 kg x 3 reps
30 kg x 3 reps

Snatch Balance
20 kg x 3 reps

did the snatch balances to see how they might feel ... i think i need to do a lot of overhead squats, pronto
Also definitely not gonna risk trying to snatch that bar because someone would die

all good!!
there was some guy in the next rack over doing cleans as well

Alf Veedersane

Hope the exam went well.

Enjoy not having the sword of Examocles hanging over you

caviardreams

Well done. Next up, squat exam :pac::pac:

Hanley

caviardreams wrote: »

Well done. Next up, squat exam :pac::pac:

That's tomorrow.

coffee_cake

53 mins on the xtrainer tonight

Usually have more energy the longer I spend on it and I only cut it off cos of time but legs are like lead today!
be grand

coffee_cake

Bench test day!
I bribed hanley with cake... Still didn't get a bench pr :mad: :pac: :pac:
Gonna lift a bit heavier with benching in the next stage of the program to see if that'll help.
We didn't test the others yet cos it's in the middle of the cycle i think it was.
Checked in on my LB squat form cos i wanted to make sure i am not doing anything wonky. Need to bring my chest up a bit at the start but other than that everything is strong and stable and I'm not wobbling at the bottom like i used to
So week 7 has started already... I'll catch up a bit on Thurs with it.
:cool:

coffee_cake

Romanian Deadlift
20 kg x 10 reps
30 kg x 10 reps

Barbell Deadlift
50 kg x 3 reps
60 kg x 3 reps
75 kg x 2 reps
90 kg x 2 reps
90 kg x 2 reps
90 kg x 2 reps

Rack Deadlift
90 kg x 1 reps
90 kg x 1 reps (PR)

Rack Deadlift, snatch grip
70 kg x 5 reps
70 kg x 5 reps

I was pointing my knees out a fair bit on these. Is that bad. Does it take away from the back work

Barbell Squat
40 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps
52.5 kg x 3 reps

Everything was easy

Oh I did go look for one of the lat pulldown machines - there's two - but both in use
Did some negatives, hung off the bar, rolled my back a lot

coffee_cake

Because of how timing went this week I did a double session today and I'll fit in day 4 in the morning before I head off on my holliers

Tiredness kicked in around squatting time and I couldn't stop yawning :pac:

Can't remember if I posted before but we said I'll go a bit heavier for benching than whatever the program says. Only a bit

Barbell Bench Press
25 kg x 5 reps
35 kg x 8 reps
35 kg x 8 reps
35 kg x 8 reps
35 kg x 4 reps

Close-Grip Barbell Bench Press
35 kg x 4 reps
30 kg x 6 reps
30 kg x 8 reps

Barbell Bench Press, spoto
30 kg x 10 reps
30 kg x 8 reps
30 kg x 7 reps

Dips - Assisted, purple band
8 reps
8 reps
8 reps
These were way easier than I remember from last time

Barbell Squat, LB
40 kg x 3 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps
52.5 kg x 2 reps

Barbell Squat, HB
20 kg x 5 reps
30 kg x 3 reps
40 kg x 3 reps
50 kg x 5 reps
50 kg x 5 reps

omg I can do these again HB!
I'm pretty sure my form improved as well

Barbell Squat, LB, paused
50 kg x 5 reps
50 kg x 6 reps
50 kg x 6 reps

Weighted Glute Hamstring Raise
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps
5 kg x 8 reps (PR)

Elliptical Trainer
00:15:00 |

Lat Pulldown
14 kg x 6 reps
21 kg x 12 reps
28 kg x 10 reps
28 kg x 10 reps

Finally got near the lat pulldowns at the end so I went for it
I attempted leg curls as well but someone had the seat set really awkwardly and I was changing all sorts but couldn't get it right so I left it. Like it was awkward enough I wasn't able to do them properly, not just fussy :pac:

caviardreams

How do you do the GHRs? Do ye have a machine? I have tried doing them just off the floor and I can't move an inch :o #nohamsnoglutes

coffee_cake

I might be calling them the wrong thing they're the one where you lean ovee the padded thing maybe it's a back raise?

caviardreams

Back extension maybe? I always get the two mixed up as well tbh. But I can't do GHR at all, so that helps me remember which is which :D