Can I come too

Alf Veedersane

bluewolf wrote: »

story time ...
I hate loading bars on the ground so i usually put the bar on the lowest rack and put on the 20kg plates and then put it on the ground and go from there, same for unloading it
today the power rack was in use so i used the squat rack, loaded up the 50kg, put it on my shoulders and walked it out. then tried to lower it halfway between dropping and lowering it.
the bruise on my left quad is magnificent

That can only have been as spectacularly awkward as it sounds

coffee_cake

I don't really know what i was thinking
Lol
I suppose i was trying to catch it as though I'd just finished a clean and was going to do another from standing
Lesson learned, only do it from the rack and don't be so lazy

caviardreams

Ouch! A new meaning to the word DOMS.

coffee_cake

Onto the T minus 3 weeks program now

Barbell Squat
20 kg x 3 reps
40 kg x 3 reps
50 kg x 2 reps
60 kg x 1 reps
70 kg x 1 reps

75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps

Huh, surprisingly fine. Found a core cue while doing those DLs on sat that seems to work out well
Wayyyy better than whatever day it was I couldn't amrap 72.5!!

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

lols i hate hb

Barbell Bench Press
25 kg x 9 reps

that took half an hour

time for some fun

Clean and Jerk
20 kg x 2 reps
25 kg x 2 reps
25 kg x 2 reps
30 kg x 2 reps
30 kg x 2 reps
35 kg x 2 reps

30+ from the ground

Elliptical Trainer
00:15:00 | 2.4km

I may be back to whingeing again next time, but between tonight and saturday's workout, I am feeling strong at the moment

Alf Veedersane

Least you know you can do the heavier stuff more comfortably than you thought. Shi*ty days happen...but then it comes together.

coffee_cake

Feel rotten the last few days and run down so avoided the gym
Taking tomorrow off for study also so i should be ok to fit workout #4 in there
Tiiiiiiiiiiiiiiiiiired

today i merged days 2 & 3 which i know is a bad habit and wasnt planned

Barbell Bench Press
20 kg x 8 reps
30 kg x 3 reps
40 kg x 1 reps
45 kg x 3 reps
45 kg x 3 reps
45 kg x 2 reps

hard enough but then my 1rm is 47.5 lol

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

Barbell Deadlift
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps
75 kg x 2 reps
90 kg x 1 reps
102.5 kg x 3 reps
102.5 kg x 3 reps
102.5 kg x 3 reps

surprisingly grand. i duno how that works where i'm wrecked and can't move and then stroll into the gym and be all 102.5 for reps no bother
lol
didn't have to psych myself up between sets like last week either

block pulls (forgot to log those??)
60kg 2x3

Sumo Deadlift
60 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps

Bent Over Barbell Row
20 kg x 8 reps
20 kg x 8 reps
20 kg x 8 reps
i didn't write down what reps i was supposed to do on these so i guessed 3x8, boom i got it right

Elliptical Trainer
00:19:30 | 3km

then my legs fell off

total time 1h 10

coffee_cake

I feel 100% beaten up
took today off to study and gym :pac:

Barbell Squat
20 kg x 3 reps
40 kg x 3 reps
55 kg x 2 reps
70 kg x 1 reps
70 kg x 1 reps

Barbell Bench Press
20 kg x 8 reps
30 kg x 3 reps
42.5 kg x 1 reps
42.5 kg x 1 reps

Romanian Deadlift
20 kg x 10 reps
Barbell Deadlift
60 kg x 3 reps
75 kg x 2 reps
90 kg x 1 reps
100 kg x 1 reps
100 kg x 1 reps

Clean
20 kg x 3 reps
20 kg x 3 reps
25 kg x 3 reps
25 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps

Elliptical Trainer
00:40:00 | slowly enough

the walk back to the changing room was a bit wobbly :pac:

coffee_cake

Levels of do not want remain high
I had a 2 hour nap after work last night ;s

Barbell Squat
20 kg x 3 reps
40 kg x 3 reps
55 kg x 2 reps
70 kg x 1 reps

77.5 kg x 1 reps
77.5 kg x 1 reps
77.5 kg x 1 reps

Kinda had it in my head that I'd like to open on 77.5 next week. I might do. 82.5 was max last time so maybe 77.5/82.5/whatever

There was talk of doing openers on sat but I'm not sure what's happening

Barbell Squat, HB
20 kg x 3 reps
40 kg x 2 reps
60 kg x 3 reps
60 kg x 3 reps

Barbell Bench Press
20 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps
30 kg x 3 reps

Elliptical Trainer
00:30:00 | 4.5km

coffee_cake

Openers all set now

prev maxes were: 82.5/47.5/115
so openers are going to be: 77.5/47.5/110

47.5 was super easy :cool: The others were grand as well. Got a bit of feedback. Have to widen my squat stance a bit as usual. Deadlift I'm really super happy with my setup.
Weight is still the same as yesterday (despite all the sweets...) and 2kg lighter than last comp
By my scales anyway

everyone at revfit is so nice. I have to just move to the northside
lol

time to eat all the things

Alf Veedersane

Looks like some PRs gon' get smashed on the platform!

coffee_cake

i slept for 11 hours on saturday night

Barbell Squat
20 kg x 3 reps
40 kg x 3 reps
55 kg x 2 reps
65 kg x 3 reps
I forgot the entire point of doing 3 singles instead of a triple because the 65s felt so good and my stance was wider etc. I'll remember on weds. durr

Romanian Deadlift
20 kg x 10 reps
Barbell Deadlift
60 kg x 2 reps
75 kg x 1 reps
90 kg x 1 reps
90 kg x 1 reps

me before gym: DLs are so exciting I wonder what I can lift on saturday I wonder will it be this or this
me in gym: DLs are stupid i'm going home

Barbell Bench Press
20 kg x 8 reps
30 kg x 3 reps
40 kg x 1 reps
40 kg x 1 reps
40 kg x 1 reps
i pretended i was doing commands here

Elliptical Trainer
00:30:00 | 5km

afk ded
my legs are super achey i'll do even more foamrolling and maybe leave cardio til after saturday i duno

coffee_cake

final session before saturday

squat
20 x3
40 3x1

bench
20 x5
35 3x1

RDL 20 x8
DL 60 3x1

Did my set ups, did my commands, etc

caviardreams

Good luck on saturday bluey! #magicdeadlifts

Alf Veedersane

Beat of luck tomorrow!

coffee_cake

Thanks guys!

Well!
I was exhausted as usual this morning. I failed my squat opener. I failed attempt #2. Both on depth?? I think i was just freaked out cos depth hasn't been an issue this year at all.I passed the third one and didn't bomb out the whole day! So no squat pr.
Bench opener was easy. 50 i fought hard for and i was there with it halfway up for AGES but i just couldn't do it either time.
By that stage i was like ok bad day sure.

Deadlifts felt heavy. Was nervous. Went for 120. Got it. That's 1.5x bw! I actually nearly burst into tears walking off the platform i was so relieved i got a 5kg pr the can of monster i chugged may have contributed to that ha ha.

Lesson there i think is go lighter on opener if I'm squatting in the morning... It was pretty different to last time when i got to weigh in in the morning and eat copious amounts of food til 2pm.

It was a great day and everyone was so lovely as usual and I'm happy now

coffee_cake

I have returned
Didn't get to do my usual tuesday session cos i had to do a 3 hour mock exam after work. zzzzzz

jaysus lads the heat.

Group A
Barbell Squat
20 kg x 3 reps paused way down
40 kg x 5 reps
40 kg x 5 reps
40 kg x 5 reps
today's squats were VERY DEEP.

Front Dumbbell Raise
4 kg x 10 reps
3 kg x 10 reps
3 kg x 10 reps


Group B
Seated Dumbbell Shoulder Press
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps
Lying Dumbbell Tricep Extension
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Elliptical Trainer
00:30:00 | 4.8km

coffee_cake

Bench wider grip
20 x 8
30 3x5

Bb lunges
20 2x10

Db flyes 4 3x10
Dumbbell skulls 4 3x10

Pushups 2x4

Elliptical trainer 5km 30m

Barry Badrinath

Doin' real well Bluey!

Good job.

coffee_cake

Barbell Squat
20 kg x 3 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
Squats were VERY DEEP.

I was thinking of doing RDLs or sumos next but then the area cleared out and I had my squat shoes on anyway soooo ...
each set was : (clean shrug x2 / clean / fr sq / jerk) x 2
I think I did it 6 times
It sure got the ol HR up

Group A
Clean Pull
20 kg x 4 reps
20 kg x 4 reps
20 kg x 4 reps
20 kg x 4 reps
20 kg x 4 reps
20 kg x 4 reps
Clean
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
Front Barbell Squat
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
Jerk
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps
20 kg x 2 reps


Group B
Push Press
20 kg x 3 reps
20 kg x 3 reps
20 kg x 3 reps
Standing Barbell Shoulder Press (OHP)
20 kg x 3 reps
20 kg x 3 reps
20 kg x 3 reps

I didn't realise I could ohp the bar. 3rd rep on each was haaaard. I was doing them alternating pp/ohp/pp/ohp etc.
I suppose this means I can't get away with OHPing like 3kg anymore ...

Elliptical Trainer
00:20:00 | 3km
Too tired to go the 30 mins

caviardreams

bluewolf wrote: »

I suppose this means I can't get away with OHPing like 3kg anymore ...

I have never tried OHPing with a bar tbh.... I have zero shoulders to the point where my arms are actually pretty much stuck directly onto my upper chest, so if you find a spare pair anywhere let me know

coffee_cake

What a week ... work study gym work study gym
things going wrong AND the atm swallowed my card this morning, lame
On the plus side my new runners arrived

Barbell Squat
20 kg x 3 reps paused way down
40 kg x 5 reps
50 kg x 4 reps
50 kg x 4 reps

Standing Barbell Shoulder Press (OHP)
20 kg x 5 reps
20 kg x 5 reps
cos I can

Group A
Lying Dumbbell Tricep Extension
5 kg x 10 reps
5 kg x 10 reps
Dumbbell Flyes
5 kg x 10 reps
5 kg x 10 reps

Elliptical Trainer
00:36:00 | 6km
I duno how I managed that
Runners of Speed +5
They're very bright but cool

caviardreams

bluewolf wrote: »

What a week ... work study gym work study gym
things going wrong AND the atm swallowed my card this morning, lame
On the plus side my new runners arrived

Barbell Squat
20 kg x 3 reps paused way down
40 kg x 5 reps
50 kg x 4 reps
50 kg x 4 reps

Standing Barbell Shoulder Press (OHP)
20 kg x 5 reps
20 kg x 5 reps
cos I can

Group A
Lying Dumbbell Tricep Extension
5 kg x 10 reps
5 kg x 10 reps
Dumbbell Flyes
5 kg x 10 reps
5 kg x 10 reps

Elliptical Trainer
00:36:00 | 6km
I duno how I managed that
Runners of Speed +5
They're very bright but cool

What runners dya get? I got these recently and they are BAE. More girly fashion talk on the fitness forum, I say!
http://images3.nike.com/is/image/DotCom/PDP_HERO/WM-NIKE-FREE-TRANSFORM-FLYKNIT-833410_500_D_PREM.jpg

coffee_cake

Wow i like those!
I got ones that looked a lovely blue but ended up with a different version. I don't know why they posted a different colour and I've only just copped it cos my order has the original colour.

I got runways to di gait analysis before and it's always asics gt 2000 so i got those again but the newest ones

Supposed to be
http://therunningoutlet.co.uk/images/made/96b9deaf9d53bbf6/asics-womens-gt2000-v4-t656n-4050-back_480_480_80_themessite_themesrunning-outletimagessmall-watermark.png_0_0_50_l_t_20_20.jpg

Got
https://cdn.shopify.com/s/files/1/0828/8299/products/T656N_7807_f_l_primary_LR_large_b7dce8d5-01e8-4a63-8014-58396a167e4b_1024x1024.jpg?v=1468670154

caviardreams

Very Fancy Back when I used to run (:eek::eek::eek:) I always wore Asics, found them great for that side of things alright. I'm one of those underpronator types. I actually have a weird habit of checking out the pronation of people walking in front of me....:o

coffee_cake

I wouldn't even know how to look for that. I think I'm an over pron person from what i remember.


All i need now is some cool space leggings

Alf Veedersane

bluewolf wrote: »

All i need now is some cool space leggings

Why that managed to make me think of the song Space Man, I don't know but now it's on repeat in my head.

So thanks.

coffee_cake

I always wanted you to goooo
Into spaaace maaan

coffee_cake

Everything is crazy
work crazy, exam coming up on thurs, generally losing the plot!!

study break

Barbell Squat
20 kg x 3 reps
40 kg x 8 reps
40 kg x 8 reps
40 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

Standing Barbell Shoulder Press (OHP)
20 kg x 4 reps
20 kg x 4 reps
Push Press
20 kg x 4 reps
20 kg x 4 reps

Clean
20 kg x 8 reps
20 kg x 8 reps


Lost more weight but it's probs muscle at this stage
wobbly legs now

oh also i can just about do an assisted pull up using both my resistance bands now so i've been doing a few of those

caviardreams

Good luck with the exam bluey!

Alf Veedersane

Exams are bullsh*t.

How have you not learned that?!?!?! :pac:

Oh, and good luck with it!