Can I come too

coffee_cake

Barbell Squat, LB
40 kg x 5 reps
50 kg x 4 reps
60 kg x 2 reps
70 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps
75 kg x 1 reps

Barbell Squat, HB
20 kg x 6 reps
40 kg x 5 reps
50 kg x 4 reps
60 kg x 3 reps
60 kg x 3 reps

Barbell Bench Press
25 kg x 9 reps

Today's squats were making sure we are setting up properly at 95%, and not doing things like what I used to do with walking around half the platform with the weight on my back and tiring myself out before finally deciding to squat. Just unrack, hold for a sec, then step back into position
I've been nailing it since it was pointed out to me last time and continued to do so tonight
Everything was grand. Even 75. ermagerd

HB squats are still sad

Hopefully the humidity will end soon :eek::eek:

Edit to add a self note: happy with the LB warm up exercises & sets. Did a lot of stretching my arms and was untightened by the time I got near 70

coffee_cake

Barbell Bench Press
20 kg x 8 reps
30 kg x 6 reps
40 kg x 2 reps
42.5 kg x 1 reps
42.5 kg x 1 reps
42.5 kg x 1 reps

Barbell Bench Press, 3s pause
40 kg x 3 reps
40 kg x 3 reps

Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
Lat Pulldown
21 kg x 12 reps
28 kg x 12 reps


More setup work today, this time benching
things touching bench that are supposed to, feet flat, stop and make sure bar is motionless on chest as if for cues, etc
Didn't warm up as much as I wanted to - i wanted a 35 in there - and ended up doing the paused bench on 40 because plates kept disappearing...
Still, it was all easy enough anyway
Deadlift stuff tomorrow which I'm not super looking forward to, then rest, then comp prep day on sat :eek:

Yesterday's workout had an average bpm of 120 and today's was 109
lols

Hanley

Someone was paying attention to the IPF group

coffee_cake

bluewolf vs the deadlift!
tonight's showdown!!!


Romanian Deadlift
20 kg x 10 reps

Barbell Deadlift
40 kg x 7 reps
60 kg x 3 reps
75 kg x 2 reps
90 kg x 1 reps
97.5 kg x 1 reps
105 kg x 1 reps
105 kg x 1 reps
105 kg x 1 reps

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

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

Bent Over Barbell Row
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps

Hang Clean
20 kg x 3 reps
30 kg x 1 reps
35 kg x 1 reps
40 kg x 1 reps



today I ...
warmed up at lighter weights (like last time's comp)
brought my feet a teensy bit wider
brought my hips a teensy bit lower
double checked core was engaged
shoulders back lats down chest out

I think it helped
The 105 didn't fly up now but there was never any question of getting it up (that's what he said lols)
Considering that's day #4 in a row which I'm not used to and I'm soooo tired I think it went well

Based on this week I'd venture 75 / 45 / 105 as openers for next week. I also hit those as maxes last time so there'd be no surprises as to what I can in comp
We'll see on saturday anyway!
Rest time :eek::)
Might work on getting more than like 7 hours sleep

caviardreams

Nice deads

Good luck with the prep for next week!

coffee_cake

Might work on getting more than like 7 hours sleep

If by "more than 7" i meant 6, then yes ...

Comp prep day!
Too lazy to log properly

-squat form was all over the place
-got depressed til H poitned out I did that last time then got it together in comp
-worked up to 72.5, grand, opening on that
-notes: feet wider, sit back more

-bench was piss easy at 42.5 so i'm opening on 45 and we think i can hit 50 but anyway i know i can do 45 in my sleep

-I am sick to the teeth of DLs
-opening on 102.5
- it looks a lot smoother on video than it feels. looked like a totally casual pick it up thing lol
-notes: feet narrower, point straight ahead

Brought a lot of gf cupcakes last time and I'll be doing that this time ... and porridge ... and sandwiches...
lol

afk stuffing face


Some of the lads were testing today. Jaysus those numbers

coffee_cake

Supposed to work out yest
couldnt move. was asleep by 915
still exhausted

today:
worked up to 37.5kg bench 3x1
worked up to 65kg squat 3x1
feet wider, back straighter

lower back sore, didn't deadlift
supposed to be 2 more workouts this week but at this stage if i still feel crap tomorrow i might just do one of them

core stuff before bed

coffee_cake

holy core doms, batman!
Not helped by singing teacher deciding today was another jabby tummy day. I asked if should get a lifting belt for singing lessons. I think she was seriously considering it...


Did some more tonight, core rolling mob
Last workout tomorrow

coffee_cake

Worked up to:
squat
40 2x1
50 x1
Feet wider, pretended i was waiting for commands, etc
Bit paranoid about my back not being straight enough for the start

bench
30 3x1
commands again and a bit of a pause
tried not to drop the bar too fast

DL
60 3x1
feet narrower and pointing straight
had to "catch" myself setting up each time as i kept automatically going back to the wider pointy outy stance
Sure that's what this session was for I suppose!

did one more empty bar squat to do feet again

Xtrainer: 10 mins gentle

That's it now I suppose. have the gear ready to go

caviardreams

Best of luck wolfy

coffee_cake

I have been fcukin exhausted all day and living on coffee and sweets and it was sooo long and i cant move and it was AMAZING!!! god i forgot how absolutely lovely everyone is.


Final numbers sq/bench/dl 82.5 (+5) / 47.5 (+2.5) / 115 (+5)
I have no idea how i hit them and what's more they were all easy with more left in the tank (except i failed the 50 bench, i mean the s and dl were)
Can't believe i nearly chickened out with a lower third dl attempt

Wheeeee

Alf Veedersane

Congrats. Brilliant numbers. And room to take down bigger numbers!

Maybe you'll back yourself more next time

coffee_cake

I think I will have to!
The others really pushed hard on their third attempts I might do that at Athlone

haha I can officially squat > bw now
finally...

caviardreams

Wow serious PBs there! Congrats You'll get that 50 bench the next time too I'd say. Great numbers.

Hanley

I'm devo you didn't open on 115kg tbh.

120+ in athlone and then something bigger in RevFit at the DL comp

coffee_cake

I'm a bit amazed how it all went - we all heard how much bitching and moaning i was doing about deadlifts the weeks before hand
I'm DYING to hit 120+ at athlone

May be out of the country for the revfit one, i'll double check dates

Hanley

bluewolf wrote: »

I'm a bit amazed how it all went - we all heard how much bitching and moaning i was doing about deadlifts the weeks before hand
I'm DYING to hit 120+ at athlone

May be out of the country for the revfit one, i'll double check dates

It was the same with JP - deadlifts just went REALLY well for everyone this cycle

He missed 182 last time, crushed it this time and did it confidently enough he went for 190+!

coffee_cake

Deload week ahh
2 weeks even
I was startin to get antsy


Front Barbell Squat
20 kg x 5 reps
30 kg x 4 reps
35 kg x 5 reps
35 kg x 5 reps
35 kg x 5 reps
35 kg x 5 reps

Barbell Bench Press, feet up
20 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps

Lat Pulldown
21 kg x 10 reps
21 kg x 10 reps
21 kg x 10 reps
21 kg x 10 reps
Group A
Dumbbell Bicep Curl
6 kg x 12 reps
6 kg x 12 reps
6 kg x 12 reps
Lying Dumbbell Tricep Extension
5 kg x 12 reps
6 kg x 12 reps
6 kg x 12 reps

Hanley

Was it not 8s on bench?

coffee_cake

Ah flip i must have read the rpe 6 and written 6
I woulda done 8 if i'd written it down correctly ><

Subbed the skulls for the cable pushdown thingy as there's only one and every person in the weights area is always on it and I read it's for tris, hope that's ok
although apparently that was 15s and not 12s
lol
I'll write the next one properly

coffee_cake

Well that was a bit of a flop
I got another bout of tonsillitis
Back on antibios.


While I wasn't working out I was doing some core & mob


Romanian Deadlift
20 kg x 9 reps
25 kg x 9 reps
25 kg x 9 reps
25 kg x 9 reps
25 kg x 9 reps
Today I was paying attention to my upper back as well ... shoulders back etc. So this was a bit of upper back burn as well
I think it's been a bit weaker lately or something

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

tricep burrrrrn

Barbell Lunges
20 kg x 9 reps
25 kg x 9 reps
25 kg x 9 reps (PR)
20 kg x 9 reps

lads that's some serious glute burn. I should do these more often

Dumbbell Bicep Curl
6 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps
One-Arm Dumbbell Row
6 kg x 15 reps
5 kg x 15 reps
5 kg x 15 reps
Reverse Flyes
2 kg x 10 reps
3 kg x 10 reps

I hate reverse flyes but I hate roundy shoulders even more

That was fun!
Back on saturday hopefully

coffee_cake

Barbell Squat, paused on the way down
40 kg x 3 reps
50 kg x 5 reps
50 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
ow

Barbell Deadlift
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
ow

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

Group A
Dumbbell Floor Press
6 kg x 12 reps
6 kg x 8 reps
6 kg x 8 reps
6 kg x 8 reps
Push-Up
6 reps
2 reps
2 reps
2 reps

the 6 reps was half-push ups, the 2 reps were nose to floor ones
i can do a few when i'm not supersetting with other arm things... most i could manage at a time today was 2 though

Elliptical Trainer
00:30:00

coffee_cake

Today was day 1 of our volume month
My hip was a bit stiff/sore before I sorted. Ah well it'll stretch out.
It did not stretch out. And I tried.
It started off painful on my warm up set and got worse and worse with more weight (and even no weight) so I had to call it off in case I was doing actual damage. Walking driving etc everything hurts now

Epsom bath, ibup, walk tomorrow, deep breath, try again Thursday

Squats got as far as ...
40 x3
50 x2
60 x1
65 x1

caviardreams

coffee_cake

Still twingey all day :mad:
Did a bunch of foam rolling and stretching.
Plan B for tomorrow is day 2's workout which seems to be mostly upper body
Went for a walk today

Sure we'll see tomorrow

coffee_cake

Do you know what's great?
ibuprofen is great

Barbell Squat
40 kg x 3 reps
50 kg x 2 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps

65 kg x 3 reps
65 kg x 3 reps

Barbell Squat paused on the way down, HB
35 kg x 10 reps
35 kg x 8 reps --->my note here says "VOM!!!!!"
35 kg x 10 reps

Dumbbell Split Squat
10 kg x 7 reps (PR) this was actually using the bar but i got confused so i swapped to DB rfe

9 kg x 7 reps
9 kg x 6 reps

Barbell Bench Press, feet up
30 kg x 10 reps
30 kg x 10 reps
30 kg x 10 reps

12rm? more like 10rm

Seated Leg Curl
35 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps

probs a bit light but there you go
Elliptical Trainer
00:15:00 | gently

Hanley

re: CGBP
Doesn't the program say do a 12RM and then do 3 more sets of 8-10 reps?

coffee_cake

Aghh
i thought it was a comment about the 3 sets being at 12rm
Not deliberately

Hanley

Do 1 12RM, then do 3 sets of 8-10 reps at that 12RM weight

coffee_cake

Today I am tired and cranky and my sinuses are trying to kill me and escape

double checked program before i left, had the same 12rm comment issue, added in


Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
42.5 kg x 3 reps
42.5 kg x 3 reps

Barbell Bench Press, double pause
30 kg x 10 reps
30 kg x 8 reps
25 kg x 2 reps
25 kg x 10 reps


Dips - assisted purple band
5 reps
4 reps
5 reps
Couldn't make it to 8
I was totally rocking these a few weeks ago

Stiff-Legged Barbell Deadlift
20 kg x 6 reps
30 kg x 12 reps
40 kg x 12 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
I don't think 40 is my 12rm but I was confused enough so went with it
are you supposed to do these from the floor. I usually start from standing and go down pretty far but not to the floor

Lying Barbell Triceps Extension
7.5 kg x 5 reps
10 kg x 8 reps
10 kg x 8 reps
10 kg x 8 reps (PR)
calling the wiggly bar 7.5kg

Elliptical Trainer
00:37:00 | moderate