Can I come too

coffee_cake

Say if i were doing it any longer I'd break a shoulder or something!! So far so good. I think i should be rolling more though. I thought i wouldn't have been able to manage any accessory work after week1 but it was okay. Pretty tired.
Being under the bar that often at that intensity is forcing me to brace every rep, learned how to tighten upper back a bit better, and try control the bar path better so hopefully i won't end up with it halfway up my collarbone trying a pr like in may

coffee_cake

Well I drove to the gym on Sunday to do the final session except I didnt because the roads were closed. Asked the guard about the detour but it would have been the very very long way around. Was tired so took it as a sign.
Not tired today!

Bench
20 x8
30 x5
35 x3
40 x2
45 x1
50 x1
55 5x3 -> reps PR
52.5 3x3


Actual program plan was: 10x3 @ 50 or 52.5
fuk da poleec

I put up set 3. Watching it back it looks easier than it was. ha.
Actual bench 55kg 1rm was from late July.
Symm strength is estimating my 1rm at 60 now. I wish. I WANT 60

Xtrainer
15 mins / 2.5km

DELOAD COMMENCE
i actually have an insane amount of study to do so deload might be no gym or cardio only

coffee_cake

Was pretty ded between stress and all so as predicted, no exercise

Today
Bench
20 x8
30 x5
40 x3
47.5 x2
52.5 x1
57.5 x1 = +2.5kg PR
Video was the worst angle ever so not putting it anywhere. It looked easier than it felt. Set up with my new tighter than ever back and retracted scaps once I had the bar in hand. Solid but a bit of a struggle yet. I'd say 60 is in there. Will attempt next month.
i should be cheering tbh - I failed the stupid thing twice in august! I'd say I'll be cheering tomorrow when I wake up haha. That's +10kg this year so far like.
45 x3
40 2x3

SL RDL
20 x8
Toe squat
20 x5
30 x5
40 x3
Squat
50 3x5
Went as low as possible. Felt like i was nearly sitting on the ground. Recorded the 3rd set. i was not nearly sitting on the ground.
Deep enough tho

Treadmill
intervals n sh!t

Still cutting back the weight gain from the last month - mostly gone thankfully

coffee_cake

SL RDL
20 x8
Toe squat
20 x5
30 x5
40 x3
Squat
50 x2
57.5 x1
belt
65 3x5

squats can fcuk off and die

Bench
20 x8
30 x5
35 x2
1+3 Bench
40 4x5

so can bench

RDL
20 x8
DL conv
60 x3
80 x2
belt
100 3x3

especially deadlifts

Lat PD
28 4x12

No cardio but I'm on 14k+ steps today anyway so whatever

Too tired to cope with today starting with nearly sleeping in this morning. Did not complete any sets I intended to. Deadlifts were easy enough but I was too tired to go on. Weh weh weh
Got a letter from the hospital about my upcoming stay and confirming date etc
ok sleep now

coffee_cake

Haha I was so moany in my last post and today is like EVERYTHING IS GREAT

Study went super well today got like 6-7 solid hours done AND I didn't even fall asleep once so I decided I would make it to the gym after all. Program: arsing around

Shoulder dislocates & scaps
Bench
20 x8
30 x5
40 x3
45 x2
50 x1
55 x1
60 x1 (+2.5 PR) holy ****

35 3x8
jelly arms

RDL
20 x8
Sumo
60 x3
80 3x5

Skulls & flyes
6 3x10

Xtrainer
29 min / 4.7km
I just couldn't push it for the round 5km :P

Well I've been harping on about 60kg forever and today I was like let's work up and see what happens. I was struggling and halfway up I was literally about a hair away from failing/giving up then I said NO I'M NOT ROLLING THIS FCUKING THING GO GO GO and pulled everything and got it up.
It's hard to believe I was still stuck on 47.5 at the start of this year!

So my mission now is to solidify it into an opener for November. I think that will mean no more PRs or at least reps PRs only.
Booked in with hanley for while i'm on hols also. My technique could have gone totally to **** on my squat & DL and I wouldn't have a clue.

I will crawl my way into Nationals! this century!! :P
:D:D

Exam is wednesday week so gym sessions will happen but mostly as stress relief

Alf Veedersane

If 6+ hours of study on a Sunday isnt a PR, I dont even

Alf Veedersane

Oh and well done on the bench PR

coffee_cake

IhavenoideawhatI'mdoing.jpg

SL RDL
20 x8
Toe sq
20 x5
30 x5
40 x3
LB Squat
50 x2
60 x2
belt
70 x1
75 x1
80 5x2

Bench
20 x8
30 x5
40 6x6

Treadmill
intervals

Place was like a madhouse, no hope of getting near the MSR
Squats were heavier than I would think they should be. No chance of triples

caviardreams

bluewolf wrote: »

Place was like a madhouse, no hope of getting near the MSR

That and the cable seated row seem to be beyond popular! :mad::( I find a good alternative is to sub in some TRX rows or even a few dumbell rows or.... nothing :D

coffee_cake

I've never seen a cable seated row at my gym. I'd be all over it if there was, the one I tried on hols was great.
Yeah I was tired enough anyway soooo

coffee_cake

Bench
20 x8
30 x5
40 x3
45 x1
50 x1
55 2x1

haha super easy yesss
look at me casually benching 55kg

1+3 Bench
42.5 6x5
my core was definitely carrying rep 5 of each set

RDL
20 x8
DL conv
60 x3
90 5x5
Sumo
90 2x5

program said 7x5. It was either walk away or switch to sumo. lols
Also I couldn't find any 10s so I just went from 60 to 90
easy enough anyway. I'm not sure i've done 35 reps of deadlifts since January nevermind in one session. RIP bluewolf tomorrow

MSR
28 3x12

Treadmill
intervals up to 15kph this time

coffee_cake

Exam is over but haven't had a chance to lift and am flying out on Saturday. Found a gym at my holiday destination so should be able to get back to it then.
Joined basketball this evening and the amount of cardio involved is definitely worth logging however

coffee_cake

11 10

Toe sq
20 x5
30 x5
40 x3
Sq
50 x2
60 x2
65 x1
70 x1
Belt
80 x 3x1
Way too hard
I suppose lunchtime in sweltering heat and fasted

Hb sq
50 4x4

Bench
20 x8
30 x5
40 x3
45 x1
50 3x3
40 3x8
Bench rack was too low or too high

Skulls and flyes
6 2x10
7.5 x10

Everything was way too hard. Like I said combo of lack of food and heat (i think it's 30c) and such a break from training. No ac in gym.
Will try get back again at least once more this week or I'll be scuppered for November

coffee_cake

13 10
Bench
20 x8
30 x5
40 x3
45 x1
50 x1
55 2x1
1+3 bench
45 3x5
Switched to just 1s pause x5
Switched to 40 2x5


Rdl
20x8
Dl conv
60 x3
80 x2
90 x1
100 5x3

Found a cable machine row
15-20 kg. For some reps

Thought my leg doms from weds was the worst. Til i started benching. Them flyes did a number on me

coffee_cake

Update 1
Got the sleep study done. I have apnea type issues but under the frequency threshhold so it's https://en.wikipedia.org/wiki/Upper_airway_resistance_syndrome she said.
Going back again for a cpap and then a trial run of the cpap
http://www.alaskasleep.com/blog/uars-vs-osa-the-difference-between-upper-airway-resistance-syndrome-and-obstructive-sleep-



Update 2
Did day 1 peaking with hanley.
Squats started off as a disaster. Holy moly. I nearly crumbled under 50!
Then I got it together
I didn't write it down but roughly what we did was:
LB squat
80kg x3
85kg x2
90kg x1
80kg 2x2

HB squat
50kg 4x3

Bench
35kg 6x6 (I think it was 35)

DL
80kg 3x2

"What rpe did that feel like"
"duno"
"..."
"..."
"learn RPE pls"

My squat form that i was freaking out about is due to lack of upper back tension on the way DOWN. Now alf's posts suddenly make sense.
Also I think my LB was higher than usual today I was a bit all over the place.
Ahhhh jelly legs

Openers saturday week :eek::eek::eek:

Alf Veedersane

bluewolf wrote: »

Update 1
Got the sleep study done. I have apnea type issues but under the frequency threshhold so it's https://en.wikipedia.org/wiki/Upper_airway_resistance_syndrome she said.
Going back again for a cpap and then a trial run of the cpap

Read that as 'crap' and had a chuckle until it made sense at the end...

bluewolf wrote: »

My squat form that i was freaking out about is due to lack of upper back tension on the way DOWN. Now alf's posts suddenly make sense.

Nice to know that after all this time that my posts finally make sense.

You were getting pushed over and then having to good morning it up?

coffee_cake

Yeah well the gm bit was thanks to my hips and no amount of hanley shouting to move them was working. But i was being pushed over yeah.

Ah holidays, 2.5hour nap there

Alf Veedersane

bluewolf wrote: »

Yeah well the gm bit was thanks to my hips and no amount of hanley shouting to move them was working. But i was being pushed over yeah.

Ah holidays, 2.5hour nap there

Hard to move your hips when your upper body is being pushed over.

coffee_cake

I'm pretty sure I wouldn't have gone today if squats were on the menu. hobble hobble

Bench
20 x8
30 x5
40 x3
45 x1
50 x1
55 x1 with closer to a competition pause though looking back on the video it's not paused enough I think
50 3x2 also stops
45 3x2

3s pause bench
40 2x3

RDL
20 x8
DL
60 x3
70 3x3
forgot my chalk but thankfully didn't need it

MSR
28 3x12

Didn't feel like cardio so didn't do any. Though I got some when I got home and the dog decided to escape when I came in and went for a chase :pac:

Mr. CooL ICE

bluewolf wrote: »

55 x1 with closer to a competition pause though looking back on the video it's not paused enough I think

Maybe not a hanley pause, but considering how easy it looked, it's not far off

coffee_cake

Will lengthen them next time.
i have to say the pauses he was calling on wednesday were very short!

Alf Veedersane

The pause is only til the bar has stopped moving because you have it under control. That can be a very short pause or it can be long.

The length of the pause was long enough but it may have still been moving. Thats not a strength issue, per se. Just one of paying attention to that element because there's no doubt that it was relatively comfortable off the chest!

I'm seem to do it on my openers!

coffee_cake

my shift keys are broken and i cba hitting caps.
so.

rdl
20 x8
dl conventional
70 x3 where r 20s
80 x2
90 x1
100 x1
110 x2
117.5 x1 supposed to be a double haha no
122.5 x1 tough
125 x1 way too hard :mad: look at the big roundy back on me in the video :mad:

block pulls
70 4x3

bench
20 x8
40 x3
47.5 5x3

toe sq
20 x5
30 x5
40 x3
squat
50 x2
belt
60 2x3

think my belt is too loose now - gonna tighten it a notch.
everything can go die in a fire. hmph

coffee_cake

Toe sq
20 x5
30 x5
40 x3
Squat
50 x2
60 x2
belt
70 x1
75 x1
80 x1
85 x1

grand. kept chest up. not sure about upper back tightness yet but i think the chest thing helped

Bench
20 x8
30 x5
35 x3
40 x2
45 x1
50 x1

competition pause spot on. i was so impressed with myself looking back on the video :pac:

skipped deadlifts because yesterday was enough

Xtrainer
28 min / 4km
nice and easy. Was only planning 10 mins or so but i do love the xtrainer

coffee_cake

Sat in the car for about 10-15 mins talking myself into going in :P

Toe Squat
20 x5
30 x5
can't do 40 wer r 10s

Squat
50 x2
60 x2
70 x1
75 x1
82.5 x1 started getting heavy here - remembered chest up & hips under - went REALLY well
90 x1
97.5 2x1
First 97.5: remembered technique etc, was actually grand, slow & grindy but as hanley reminded me last week, it's ok to grind for reps stop freaking out (eta: looking at the video again it looks grand actually... better than i remembered. plus depth!!)
Second 97.5: i forgot EVERYTHING about technique, sank like a stone, had a heart attack, mostly GM'd it back up. ffs
supposed to be 3x1 but after that it was time to move on

80 x2 grindy

HB squat
52.5 3x3

Comp bench
20 x8
30 x5
40 4x6
Feeling SUPER strong on these ... when i remember to retract scaps before starting the lift anyway. As long as i remember to retract & brace after the start command, should be golden

RDL
20 x8
Deadlift
70 x3
85 x2
105 2x1

jesus h christ the last thing i wanted to do at 22:15 after > 60 mins of heavy stuff was deadlift. hip was at me again, heavy deadlifts last week set it off again. whatevs. got it done


I really secretly want a 300kg total next week.
Every single lift would have to be in perfect condition to manage it and hit all my gym PRs plus a new deadlift PR to manage ... but maybe
More interested in getting 100+ squat in comp and 60 bench

coffee_cake

My fitbit said my session yesterday burned 500 cals - way more than any of my weights sessions ever do, nearly double. I guess heavy squats are as hard as they feel :P

today:
bench
20 x8
30 x5
40 x3
47.5 x1
52.5 x1
57.5 x1
Holy sh1t my left arm completely stopped working on this one. Like not even in a 'this is a bit heavy' way but a 'fcuk this and fcuk you too i'm outta here' kinda way. My poor right arm had to do most of the work while i tried getting the left to respond. I have no idea how I didn't fail the rep. sheer stubbornness

52.5 x2

At this point a guy came over to say he'd learned recently a tip of keeping your knuckles pointed at the ceiling as it helps loads and he was lifting less than the other lads in there because he was dropping the weight to try it out. I tried it on the next set and it did. Maybe that's something obvious i should have been doing the whole time, i guess i was focusing on scaps since that's the latest thing i learned.
In retrospect he almost certainly must have seen me nearly commit suicide by bench on the 57.5 and was trying the diplomatic route... I think he must have hinted at dropping the weight about 5 times

3s pause bench
45 2x3

RDL
20 x8
DL conv
70 x2
85 x1
105 2x2

Was supposed to be 4x2... well actually the heavier deadlifts were actually day 3, but i have basketball tomorrow and i'm resting friday for openers on saturday, so i threw them in tonight. my lower back is really worn out

Left elbow is still funny ... will roll and poke it

coffee_cake

Today was openers
Today I am exhausted and everything is terrible

Openers

Toe sq
20 x5 x
30 x5 x
40 x3 x
Sq
50 x3 x
60 x2 x
Belt
70 x1 x
77.5 x1 x
85 x1 x
90x1 x
92.5.x1
Open? 92.5 or 90

Bench
20 x8 x
30 x5 x
35 x3 x
40 x3 x
45 x1 x
50 x2 x 2nd w commands, easy, hips down tho
55 x1 x opener! V easy

Rdl
20x8 x
Dl conv
60 x3 x
80 x2 x
90 x1 x
100 x1 x
115 x1 x
Maybe open 110

Luke said i could go 110-120-130 but I'd rather open 115. It was hard today but they're all hard. Plus i was expecting to do another weight before the 115 was called

Squat they wrote 90 but I think 92.5. It was slow but they're all slow and still fine.
Bench there was talk of opening higher as 55 was so easy but I'll go 55-60-60
Food now

PS i didn't think i had an arch, but the girls took a photo and i actually do when im not in a drapey tshirt. Awesome

Alf Veedersane

I wouldn't stary heavier on your openers of the 3rd lift is going to be the same, ie better to go 110-120-130 than 115-122.5-130 purely because you'll expend more energy than you need to.

coffee_cake

I'd ideally like a chance at even a token pr of 132.5
Give me some hope of getting near a 300 total though based on today it seems unlikely :mad:

Alf Veedersane

bluewolf wrote: »

I'd ideally like a chance at even a token pr of 132.5
Give me some hope of getting near a 300 total though based on today it seems unlikely :mad:

I was having the very same conversation with myself this morning but i came to the conclusion would be to take a couple of PRs, edge up the total and get the number i wanted next time when I'll know i have the numbers in me.