Can I come too

coffee_cake

Ha ha that's funny


She said I'm super duper tense on my RHS as well. There were knots in my neck

Alf Veedersane

bluewolf wrote: »

Ha ha that's funny


She said I'm super duper tense on my RHS as well. There were knots in my neck

I told her doing my hamstrings wasn't necessary, that they were fine.

Nope.

Not bad....but felt great after.

Must go again. ..

EmcD123

Alf Veedersane wrote: »

I told her doing my hamstrings wasn't necessary, that they were fine.

Nope.

Not bad....but felt great after.

Must go again. ..

I got dry needling done on my quads last time I went to the physio, the needles had to be ripped out when i starting hyperventilating, it was not a good time

coffee_cake

Thursday 1st Dec

w6d3

Barbell Squat, toes
20 kg x 5 reps
27.5 kg x 5 reps
35 kg x 5 reps

Barbell Squat
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps

Barbell Incline Bench Press
20 kg x 5 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps
27.5 kg x 9 reps

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift, paused off floor
45 kg x 9 reps
45 kg x 9 reps
45 kg x 9 reps
45 kg x 9 reps

I don't remember how any of that went but I do remember the drive there was a nightmare cos the fog that night was SOOOO BAAAAAD
i was terrified
ha ha

coffee_cake

I was on hols on the weekend and I did actually look for a nearby gym but it didn't work out. So no sunday session. i did w7d1 tonight anyway
I did 20k steps a day while away and ate a lot. meat on a stick. fries. roasted nuts. more meat on a stick. wurst. mulled cider.
lol


w7d1

Romanian Deadlift
20 kg x 5 reps

Barbell Deadlift, 1+2
each rep is 1 + 2

45 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps
40 kg x 4 reps

i dont like these anymore

Barbell Bench Press, 3s pause
20 kg x 5 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
27.5 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps
30 kg x 6 reps

27.5 was too easy then i checked back and i was doing them on 30 in week 2 so switched up

Barbell Squat, toes
20 kg x 5 reps
27.5 kg x 5 reps
35 kg x 5 reps

Barbell Squat, paused
40 kg x 6 reps
40 kg x 6 reps
40 kg x 6 reps
40 kg x 6 reps

supposed to be 9 reps but I skimped out

Barbell Squat, LB
20 kg x 5 reps
40 kg x 5 reps
I haven't done low bar in a while so I decided to ease into it a bit tonight
It felt funny
I think I'm a lot more upright than I was

Machine Seated Row
21 kg x 12 reps
21 kg x 12 reps
21 kg x 12 reps

Elliptical Trainer
00:16:00

Alf Veedersane

bluewolf wrote: »

meat on a stick. fries. roasted nuts. more meat on a stick. wurst. mulled cider.

Package deal to heaven?

coffee_cake

Found out last night I failed that exam I was going nuts for a couple months ago. Laaaame.
Found out this morning I failed by 3 marks and they had upped the pass mark :mad: At least the hard work went somewhere

Did nooooooot wanna go to gym today

w7d2

Barbell Squat, toes
20 kg x 5 reps
35 kg x 5 reps
45 kg x 5 reps
Barbell Squat, HB
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
52 kg x 5 reps
Barbell Squat, LB
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps
LB not on program

Wide-Grip Barbell Bench Press
20 kg x 5 reps
32.5 kg x 10 reps
32.5 kg x 10 reps
32.5 kg x 10 reps
32.5 kg x 10 reps
32.5 kg x 10 reps (PR)

Romanian Deadlift
20 kg x 5 reps

Sumo Deadlift
60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps

Elliptical Trainer
00:10:00 | 1.6km

Completely forgot about my machine rows which was not on purpose.

Fitbot has said my last workout hit a lifetime milestone of 6,000 deadlift reps logged

coffee_cake

tired & grumpy & went off program
Probs a good thing next week is deload
there's an in house comp next week I said I'd do though I felt useless today so we'll see


Barbell Squat, toes
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps

Barbell Squat, LB
30 kg x 5 reps
50 kg x 3 reps
60 kg x 2 reps
65 kg x 1 reps
70 kg x 1 reps

Barbell Bench Press
20 kg x 8 reps
30 kg x 5 reps
35 kg x 3 reps
40 kg x 2 reps
45 kg x 1 reps

Romanian Deadlift
20 kg x 5 reps

Barbell Deadlift
60 kg x 5 reps
75 kg x 3 reps
90 kg x 2 reps
100 kg x 1 reps

Elliptical Trainer
00:24:00 | 4km

caviardreams

Chin up bluey!

One hundred kay gee - nice DLing comrade!

coffee_cake

week 8 deload

Barbell Squat, toes
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps

Barbell Squat, HB
45 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

Wide-Grip Barbell Bench Press
20 kg x 5 reps
30 kg x 8 reps
30 kg x 8 reps

Romanian Deadlift
20 kg x 5 reps
Barbell Deadlift
45 kg x 6 reps
45 kg x 6 reps

I don't know where the bars went ... Stole one off a bench to squat. Brought it back to bench to bench. Brought it over to the rack to DL. Felt like I was carting it all over the place. lol
Time taken NOT including stretching, toe squats, or very first squat set, 15 mins

Elliptical Trainer
00:35:00 | 5.75 km

I got the zombies run app!
I put it on the wrong distance setting but it does work for the xtrainer. It was funny and interesting and I'll be doing it again for sure

Between all that and a brisk 50 min walk at lunchtime I'm super workouts today

I have a thing on thursday night and I'm not sure if i'll make it to gym tomorrow, we'll see

coffee_cake

o/
Been sick in bed the last few days like a total zombie. Sinuses & a cold.

Hanley day today!
bw = 79kg
All the toe elevated squats have paid off massively apparently my squat is so much better in form and even I could see on the video we did that it looked better. Still trying to GM the heavy weights when they get hard so in the peaking phase I have to remember to just grind them with proper form and not take the easy way out. Form form form! We worked up to 77.5.
Oh and self note my LB squat felt wobbly the other week because I was doing it way too low. Just a little lower than the HB no messin
I have the video anyway so I can see from today where it was

Bench I failed the 47.5 which was surprised at I suppose I did have zero energy. I did fail it the same way i've been failing the 50s though so we think it's elbows too far out and bar path. There's just zero leverage left when i get halfway up and stuck

By the time we got to DLs I was totally worn out. Worked up to 107.5 which wasn't as easy as I would have liked but grand. no roundy back

Those are looking like possible openers for Leinster but we'll do openers the week before it again.

Really happy my squat form has improved and happy that today went so well considering I could barely stand for long even yesterday ha ha

We might mix it up with a belt in 2017 after the comp and maybe even working up sumos a bit heavier

Xmas food shopping tonight. Can't wait for banoffee...

Alf Veedersane

I always find energy shot to sh*t pretty quickly after being off sick. It's a case of wondering how much you'll get done before you lose the strength to even open clips.

caviardreams

Yeah would second that - hidden fatigue can still be a big factor even once you're feeling "better". Ye did well to even turn up sure!

coffee_cake

today was to work on form
also maybe work off hula hoops

toe squats
20 x3
30 x3
40 x3
last week we paused at the bottom then sank a bit further so i did that today

LB squats
today i wanted to make sure to grind up and use quads instead of GMing up when heavier
50 x3
60 3x3
Weight was definitely grand

Bench
ring finger on the rings
Today was to make sure my elbows kept in to see if that helped the leverage issue when the weight is heavier, cos the strength is definitely there
It sure did
20 x5
30 x5
35 x3
40 3x3

RDL
20 x6

DL
apparently position is my issue here once i start the lift... which makes sense since i dont think about it at all usually
so today I did
60 x3
80 x3
90 x3
100 2x3
I didn't do a third set cos i was tired and didnt feel like it
lol
still dreaming of a 130kg DL

xtrainer 15 mins fast enough

coffee_cake

No program yet so still working on form things

toe squats
20 x5
30 x5
40 x3

LB squats
50 x3
60 x2
65 3x3
Definitely managed to keep grinding up instead of shooting the hips. yay

bench
20 x5
30 x5
35 x3
40 5x3

Kept elbows from flaring and it made a difference
Still finding 40 heavy ish

RDL
20 x5
Sumo
60 x3
75 3x3

I really didn't wanna DL today so that was a compromise

machine seated rows
21 3x12

Grand.

I duno how I have managed to only put on half a kg over xmas. But I won't complain.
I ordered the paleo meal deliveries again for 5 days from next week. They're so tasty and so handy, esp as I'll be so busy from next week ><

coffee_cake

Today's levels of do not want were very high
Wrecked tired and trying to fend off SuperCold from attacking


Toe squats
20 x5
30 x5
40 x3

LB squats
50 x3
60 x3
65 x2
70 2x2
65 x1

The 70s felt absolutely horrendous. I duno is it that I'm tired, is it cos I'm grinding up instead of taking the easy way out so it feels weird.
How am I going to open on 75 in 3 weeks
Wahhh

Bench
20 x8
30 x5
35 x3
40 x2
42.5 x5

Yeah bench. take that. I'm the boss

Front Squat
20 x5
30 x5
35 x5
40 x5

coffee_cake

Page 2,how awful.

Anyway latest update is I haven't trained since due to illness. Off work, on antibiotics. Blood pressure scarily higher than usual.

As a result I'm pulling out of the leinster open next week. It would be a bad idea especially as this is going on so long and I haven't a hope of picking up an empty bar right now.
Frustrating after all the excitement and build up but there will be others and we'll test PRs separately at some point

Alf Veedersane

Good decision.

It's one thing having missed out on a chunk of training because of illness but to be still sick 9 days out, there's nothing to be gained from trying to lift at it.

Rest up and get well soon.

caviardreams

Get well soon - you're dead right as disappointing as it must be Marathon not a sprint and all that jazz :P

COH

Set backs = Come backs

coffee_cake

Beep beep I'm a gym
Still not 100% at all but was going cracked not lifting so went for super light session today!
I love gym

toe squats
20 x5
30 x5
35 x5

LB squats
40 3x5

RDL
20 x8

Sumo
60 3x5

Bench
20 x8
30 3x5

Seated row machine of mystery
21 3x12

dumbbell skulls
4 2x10

Great stuff
Place was maaaad busy. I had to wait til after warm up stretches til a squat rack came free
They have a big new monkey bar looking thing in there as well with all sorts of things coming out of it
looks great craic

Alf Veedersane

Cardio is cleaning the layer of dust off here!

Good to see you back in your spiritual home

caviardreams

Yay - you're back!

Also, good luck with the DOMS :eek::pac:

coffee_cake

Back again. Man i was shattered the last couple days, like twelve hours sleep then needing an aul nap
Also sumo doms lol

I'm gonna get my very first belt soon hanley is helping :cool:
Plus i think we're starting the next program next week for the next comp. Yay

toe squats
20 x5
30 x5
40 x5

LB squats
50 2x5 + 1x4

RDL
20 x8

Sumo
60 3x5

Bench
20 x8
30 1x5 + 2x8

Seated row machine of mystery
21 3x10

dumbbell skulls
4 2x10

Xtrainer 15 mins super slow. Kept hr to around 140-150. Building it up

Alf Veedersane

Switching to sumo properly or just using it as a variation for training?

coffee_cake

Alf Veedersane wrote: »

Switching to sumo properly or just using it as a variation for training?

Yeah I duno.
We said in our post LO plans I might switch over.
I haven't tested heavy sumo since I was first learning to do it. Everything was easy up to about 100kg and then suddenly I couldn't lift it after that.

I find it a lot easier than conventional and nicer to do so if I'm ever tired or lazy I just do it instead. Which is why I've been doing it this week
I reckon there's less ROM required so it might end up easier, I'll see whenever we test it heavy next

Alf Veedersane

bluewolf wrote: »

Yeah I duno.
We said in our post LO plans I might switch over.
I haven't tested heavy sumo since I was first learning to do it. Everything was easy up to about 100kg and then suddenly I couldn't lift it after that.

I find it a lot easier than conventional and nicer to do so if I'm ever tired or lazy I just do it instead. Which is why I've been doing it this week
I reckon there's less ROM required so it might end up easier, I'll see whenever we test it heavy next

Looking at doing the ABS Open at the start of April since you were a long way down the prep road before being sick?

coffee_cake

Nah we're gonna hold out for the may one in the club. I have nasty exams mid April anyway so may suits me better

Alf Veedersane

bluewolf wrote: »

Nah we're gonna hold out for the may one in the club. I have nasty exams mid April anyway so may suits me better

Same as that.

Well, except for having exams....and a club

coffee_cake

Aw man I did not wanna go today at all. I think it took half an hour to convince myself to leave the electric blanky
Then I forgot my gym towel :rolleyes:

toe squats
20 x5
30 x5
40 x5

LB squats
50 5x5
easy enough thank goodness

bench
20 x8
30 5x8
my note here said: serious huff puff going on
it's true

seated row machine
21 2x10

DB skulls
5 2x10
my left arm was 1 rep shorter though. stupid left arm