Can I come too

coffee_cake

Opener day!!!

Background: fcukin wrecked & stressed so today was a very good measure of the "could i lift this if I was dying and my leg was on fire" test

Conclusion:
Squat 82.5 / Bench 52.5 (I know omg) / DL 115

Log+story:
kettlebell single leg RDLs. Don't know what weight it was, just picked a random one

Toe squat:
20 x5
30 x5
40 x3
Squat:
50 x2
60 x2
65 x1
BELT
72.5 x1
Platform:
77.5 x1 => yes, easy, let's try 82.5
82.5 x1 => yes, grand, let's open on that. Got a video up of it also

Bench
20 x8
30 x5
35 x3
42.5 x2
Platform:
47.5 x1 => easy, let's try 52.5
52.5 => not clean, wobble at bottom = longest pause ever = still lifted it => definitely opener
If I'm having a terrible day I'll drop it to 50 but I think we're past 47.5 territory now

The others did their DLs last week which I didn't as I was under the weather and also didn't feel like it. Doing them today so close to the open wasn't ideal but we said let's go up to 105 anyway and see what happens
Turns out 105 was piss easy and so was 115

RDL
20 x8
DL
60 x3
75 x2
90 x1
105 x1
115 x1 => definitely opener and maybe jump to 125 and not 122.5 like I originally suggested

Got rack heights also.
Aw man I feel so much better now, I think I was more stressed/worried about it than I realised
woo!

Haha I can't believe 52.5 was a max 2 days ago and now it's my opener

caviardreams

Good luck with the comp bluey

Alf Veedersane

If only one leg was on fire?




:pac:


Nice work!

Edit: nice snappy squat opener.

coffee_cake

3 cheers for deloads
Cos everything was MAD HEAVY

single leg RDL
20 x8

toe squat
20 x5 I was trying to figure out why I was wobbly today then realised I was doing high bar :p
30 x5
40 x3

Squat
50 x2
60 x1
65 x1
70 2x1
Grand. 15 mins in at that stage

Bench
20 x8
30 x5
40 2x2 with a pause
Aw man my back was so tired this was hard

-Superset with-
Assisted dips black d8fitness band
It seems to be less support than my purple one. (eta: I went to look it up. It's 13mm. That's supposed to add 6.8-11.3kg support. So I'm pretty close)
6, 5, 5
Tried an unassisted one but no go


This week's mission: get a GP appointment for a sleep referral
I really have to stop saying it and get it sorted

Alf Veedersane

I've been that tired soldier.

Get it sorted.

caviardreams

Is it restlessness/waking up a lot or not being able to get to sleep?

coffee_cake

caviardreams wrote: »

Is it restlessness/waking up a lot or not being able to get to sleep?

edit: sleep apnoea basically
It's probably why I need so many naps and have no energy most of the time. I was laughing at the BBC daytime sleep latency test - I'd fall asleep on a sunday early afternoon < 60s, easy.
However! I am pleased to report I have made a GP appt tomorrow for it

Alf Veedersane

Sounds a bit like sleep apnoea.

But I'll let the doctor tell you himself

coffee_cake

Ah it is yeah
Sorry for getting into the description instead of just saying it lol
I just find it all mad

caviardreams

Oh good luck with it. A friend has/had sleep apnoea - after the testing it turned out he stopped breathing 40 times an hour and wasn't the slightest bit aware of it :eek:

Alf Veedersane

I never had anything that mad. I'd imagine it can be a bit unpleasant.

I used to just wake up after about 2 hours of sleep and be awake til about an hour before the alarm.

As long as you don't fall asleep on the bench on the bench warm ups

coffee_cake

caviardreams wrote: »

Oh good luck with it. A friend has/had sleep apnoea - after the testing it turned out he stopped breathing 40 times an hour and wasn't the slightest bit aware of it :eek:

Did he get a cpap? Was it a big improvement for him with energy etc?

caviardreams

bluewolf wrote: »

Did he get a cpap? Was it a big improvement for him with energy etc?

Yep - definitely an improvement, used to fall asleep during the day all the time, not any more.

coffee_cake

SL RDL
20 x8 el

Toe squat
20 2x5
30 x5
40 x3
Did an extra set on the bar cos I was sooo stiff. Feel funny on the right hand side

Squat
50 x2
55 2x1

Bench

20 x8
30 x5
35 3x1

One of the guys mentioned I did a little bounce on my bench last sat and I caught it on the 2nd set of 35 there! ahhh. Slowed it down for the 3rd


Non-gym gains: GP agrees I need a sleep study, got a referral letter, sent it off to one of the clinics so I just have to wait for them to contact me now

Alf Veedersane

bluewolf wrote: »

One of the guys mentioned I did a little bounce on my bench last sat and I caught it on the 2nd set of 35 there! ahhh. Slowed it down for the 3rd


Non-gym gains: GP agrees I need a sleep study, got a referral letter, sent it off to one of the clinics so I just have to wait for them to contact me now

Kinda find myself bouncing it a bit on lighter warm ups...not bouncing up but just prolonging the time before its still. Doesn't happen at anything over 80% though.

Good stuff on the sleep stuff. At least the ball is rolling.

coffee_cake

Mine was a definite "would have failed" bounce up
I think comp prep days are when you do things you never normally do and get the mess ups out of the way anyhow
I need to write a list of things to pack tomorrow evening

Alf Veedersane

I made a list, I checked it twice....it's not even Christmas!!!

Food is ready and all. Thankfully jelly babies pre themselves.

But yeah a checklist.

coffee_cake

I don't think I'm doing much foodwise... I have chicken I cooked yesterday with veg so I might as well bring it as saturday snacks. Protein porridge for sat & sun. Shakers, vitargo, protein, buns...
I like the jelly beans idea. I shall buy jelly beans
and Monster for deadlifts

Alf Veedersane

Porridge with protein for flava and maltodextrin.

Shake with maltodextrin.

Main event: jelly babies.

Dessert: chocolate rice cakes

coffee_cake

Well cork is over for me! And I'm fookin delira

Squat: 82.5/87.5/92.5. +10kg comp pr, +2.5kg overall pr
Bench : 52.5kg/x/x. Position was off on 2nd attempt at 55 and then i corrected for third but was probs too tired out. That's still a +5kg comp PR though
Deadlifts: 115/122.5/130. Grand. 130 was a bit tough. I was actually growling
+10kg comp&overall PR.
That's +25kg to my overall total and ~250 wilks now.
Massive thanks to hanley & luke coaching... All i had to do was what i was told, they told me when and where, called my attempts for me, bam. So lovely. So was everyone else.

Yay

Alf Veedersane

Congrats. Looked like you'd have made 95 if that had been your third squat!

caviardreams

Congrats! You will be hitting the 100kg squat in no time!

coffee_cake

I have taken a break from eating everything to make my glorious return. I think I actually wasn't right until today

Machine seated rows
28 3x8

Single leg RDLs
20 3x8 el

Band assisted dips, purple band
3x8
I picked purple band to be easy for today but it was a bit too easy. Did I ever think I'd be saying that. I think it'll be black band now in future

Back raises
unweighted x8
+10 2x8

Lat pd
28 3x8

Rev flyes
3 3x10


Boom!
Calories are ~2100 / day
Up from when I was eating like 1500-1600 but maintaining exactly the same weight
I don't know if that's a carryover from sunday or what but I'll take it

Also I got new bluetooth earphones from aliexpress for half nothin and they're quite good. Wore them today for the first time. I'm so fancy

coffee_cake

Reverse lunges
20 3x10

Lat pd
28 3x10

Gym was quiet today so i attempted hip thrusts for the first time. Picked a random light baby barbell.
Unidentified barbell x10
UB + 10kg 3x10
I am not sure if i was doing it right. Had to keep arms on the bench to stop it moving back and so the barbell was rolling a bit. I might try it again with a proper barbell against a bench that won't move

Ohp & skulls
5 3x8

Xtrainer 35mins
I missed cardio

Alf Veedersane

bluewolf wrote: »

I missed cardio

I said the same.

Those words will come back to haunt me when I puke off the side of a C2

Dtp1979

These are the ones I do except I put my feet on a step
https://m.youtube.com/watch?v=5ku0sk37oYs

coffee_cake

Ohh that looks better i might try that thank you
Is it supposed to be easier or harder than the bench ones

Dtp1979

bluewolf wrote: »

Ohh that looks better i might try that thank you
Is it supposed to be easier or harder than the bench ones

I'd say easier. On the bench you'd have to balance the bar on your hips, which could be tricky once the weight gets bigger.

caviardreams

That's a barbell glute bridge I think, with a hip thrust you can still use your hands to help hold the bar in place and stop it moving
https://www.youtube.com/watch?v=Zp26q4BY5HE

Dtp1979

caviardreams wrote: »

That's a barbell glute bridge I think, with a hip thrust you can still use your hands to help hold the bar in place and stop it moving
https://www.youtube.com/watch?v=Zp26q4BY5HE

All I can see happening me there is the bench flipping over