Can I come too

coffee_cake

wide grip bench
20 x8
30 x5
37.5 4x10
super super easy boom

close grip bench
37.5 5 x amrap -1 == 8,7,7,6,6
-ss-
db rows
8kg 5x8

the first 8 was definitely amrap without the -1 oops

FFE split squat
8kg 5x8
-ss
reaching situps
2.5kg 5x15

1. where are all the 7kg dumbbells again
2. i'm pretty sure i lost the will to live after set 2

xtrainer
15 mins intense

i still miss the old xtrainers, i can't quite get into my groove on the 'new' ones.
ahead of schedule now with day 2 done already. i'm off on friday so the plan is to do day 3 then and a bonus cardio day at my usual sunday workout time.
i have also been promised a deload next week or the week after

coffee_cake

09 02

Rdl
20 x8
Conv dl
60 x3
Auto put on 90 no warm up oops
5 x 6-8 @ 75% =
90kg x 6, 6, 6, 6, 3
Way too tired for this zzz
Had to be extra careful with form

Stiff leg dl
4 x amrap-1 =
60kg x 6, 6, 6, 6
Ss
Db flyes
9kg x 10,10, 8
Switch to 8kg x12

Incline bench
20 x8
30 x3
35 5x8
32.5 4x8
Ss
Db bentover rows
10 5 x10
I always feel like I am flailing around doing incline then i watched the video and it seems fairly straight

Walking Treadmill 1.5 incline 5.5 speed 25 mins

That was the only way I was gonna do any cardio today. It seems to have done the job anyway. Took the day off and did study and read a book so zero movement otherwise

Alf Veedersane

Ara jayzus.

Study.

coffee_cake

Yay bonus gym day!
i got a bunch of study done. then i went to the gym. but on the way to the gym a couple people flashed and i realised both my headlights were gone. i only had one spare and it took me forever to change and i accidentally changed the high beam one first and my hands were pure numb from the cold. so it was a while before i even got inside the gym ahhh
that was a totally pointless story but i'm posting it anyway


anyway today was fun + cardio so
cleans
did a few clean pulls first then...
20 x2
30 x2
35 x1
40 x1
30 3x2
35 x1

i posted one of the videos, kept my elbows up in that one and heels mostly on the ground, sooo slowww though
i guess i should do hang cleans next time i get free time

xtrainer
25 mins


peach chicken in the oven and i'm finally sitting down

Dtp1979

Nothin worse than changing lightbulbs. You’d need the hands of a 6 year old to get it done

Alf Veedersane

I gave up after reading 'study'.

coffee_cake

delooooooooooooad

hb squat
20 x5
30 x3
45 x 10, 8
40 x10

front squat
30 2x8
-ss-
incline db bench
7 2x10

good morning
20 3x8
-ss-
db incline bench curls
6 3x8

no cardio because cba
all day tutorial tomorrow... might fit in gym tomorrow night

coffee_cake

I guess my pointless story wasn't so pointless because i got a headcold that did me in
so i decided to put the deload into deload
or something

block 2!

hb squat
20 x5
30 x3
40 x1
50 x 10,9,9

pause squat, hb
40 3xamrap-3 == 6,6,6

good morning
20 3x12

incline db bench press
10 3x12

skulls
6kg 3x12
WHERE ARE THE 7KG DUMBBELLS GONE AHH

i couldn't drag a bench over to the rack i was using so i just did them at the end
i will never enjoy high volume squats ever

Alf Veedersane

bluewolf wrote: »

i will never enjoy high volume squats ever

You say that now...

coffee_cake

Alf Veedersane wrote: »

You say that now...

it'll be on my grave.
when i die of them.
because i will.

Alf Veedersane

bluewolf wrote: »

it'll be on my grave.
when i die of them.
because i will.

Yeah but you'll like that.





You sick f**k.

coffee_cake

23 02

Bench
20 x8
30 x5
37. 5kg x10, 10, 10, 10

Spoto Press
35 3x 3/fail
= 10, 10, 9
10 is prob more like 2/fail
Ss
DB Row - 3 sec negative
8kg x 8, 8,8

BB Split Squat
3x10 e/s
= 9, 8, 8
So confusing kept having to reset
Ss
Reaching Situp
x 12,
2.5kg 2x12
I'm glad i recorded that one, the first weighted set i was flailing it around everywhere

I forgot lat pulldown again til just now!!

Xtrainer
20 mins

And then i noticed the gym was empty soooooo

Clean&jerk
20kg x loads
25kg x less than loads

My legs were already so wobbly i fell over on the very first clean with the empty bar... Got the hang of it then
Good stuff

Cutting this week. Got so hangry today. Tuna burgers now

coffee_cake

So i was writing out my program last night from the spreadsheet onto my phone... and noticed it said 4 days and not 3... erk
I don't know if it was on purpose or if it's an optional day 4 but i decided to cram them both in this evening
thank you vitargo for getting me through this

RDL
20 x8
Conv DL
60 x3
80 x1
92.5 3x6

block pulls
50 3x10
-ss-
db flys
10kg 2x10 + 9kg x12

block pulls probs way too light but i didnt really know what to expect

tempo squat 3030 counting out loud
40kg x 6, 6, 8
(JESUS CHRIST FENTON)
-ss-
seated overhead press
7kg 3x12

started off super cocky about the squats. nearly cried towards the end

incline bench
20 x5
32.5kg x6
30kg 2x10
-ss-
db bentover row
9kg 3x10

i thought i was finished here so
cleans from hips
20kg 2x5
25kg 5x2

today was to work on: stop jumping forward- achieved - found a line on the ground and kept my toes behind it. practice extension properly - ok. kept heels down also i think, though i didnt record em
good all round

checked my phone notes again here - lol
MSR
35kg x8
28kg 2x8

snatch grip block pull
nah not a chance

band pushdowns
i've completely forgotten how to do these - i can look em up and do them tomorrow

70 mins and 463 kcals. i *thought* about cardio. that's probably good for at least another few kcals. if i can walk tomorrow it'll be a miracle

1.2kg of chicken in the slow cooker with a load of random stuff and stock cubes. about half of which is for breakfast lunch and dinner tomorrow. thank god i can eat carbs again from tuesday hahah

Alf Veedersane

Oh yes...tempo squats. They'll make you cry alright.

coffee_cake

day 4 was indeed optional and i am a noob...
surprisingly i wasn't hit too hard, was very tired though!

hb squat
20 x5
40 x2
55 x 8,8,7

i hate higher reps
<5 pls

pause squat
45 x amrap-3 == 6,6,5

good morning
25 3x12

incline db bench press
oh my god i walked up and down looking for 12s, i found ONE 12 and not the other, was starting to get funny looks so i grabbed 10s and gave up
THEN i spotted a pair of 12s :rolleyes:
10kg x15
12kg 2x12

skulls
8kg x 8,8,7
WHERE ARE THE 7S DID SOMEBODY THROW THEM ALL OUT

assisted pull up machine
40kg x 8
33kg x5 !!!!!!!!!!!!!!!!!!!!!!!
40kg x 8,5

guys! 33kg! i am excite!! one day i'll do a real pull up!

xtrainer
15 mins

oh my god i get to eat carbs and calories
i was so hungry yesterday
i'm so full today
it's all so confusing

coffee_cake

bluewolf wrote: »

Couldn't find 7s and couldn't curl 8s for more

bluewolf wrote: »

WHERE ARE THE 7KG DUMBBELLS GONE AHH

bluewolf wrote: »

WHERE ARE THE 7S DID SOMEBODY THROW THEM ALL OUT

hahaha every week

coffee_cake

oh my god im back

mishmash of days 2 + 3

bench
20 x8
30 x5
35 x3
40 4x8

spoto
37.5 4xamrap-3 ==
7,8,7,7
-ss-
db row, 3s negative
8kg 4x10

sumo
80 3x 5+5

RIP bluewolf
supposed to be comp lift. dont know if thats conv or sumo yet

block pulls
60kg 3xamrap-3 ==
8,8,8
-ss-
db fly
9kg 3x12

incline bench
32.5kg x 10, 9
30kg x 10, 8
-ss-
db bent over row
9kg 4x12

treadmill
30 min brisk walk from 5kph up to 6.5kph

had a fight with 2 xtrainers so gave up and walked

cleans from knees
20 x5
25 3x5

legs were like lead at that stage

missed out on:
BB split squats
reaching situps (did a bunch yesterday though)

first weight session was 1hr and burnt 400 kcal. haha. usually a session is maybe up to 250
the walk did 278 kcals

coffee_cake

HB squat
30 x3
40 x2
50 x1
60 4x6

i asked coach when can i go back to low bar and he was like july is a long time away calm yourself
sob
i cant get over when i see some girls doing high bar 100kg+ for reps and 60 has me like help i've fallen and i can't get up
well actually it wasn't half as bad as i was expecting but still
haha

paused squat
50 4xamrap-2 ==
5,5,4,5
-ss-
db incline bench
14 x 10,8,8,10

14 was a bit ambitious

good mornings
30 3x10
-ss-
skulls
7 x 10,10,8

GUYS I FOUND 7S AHHHHHHHH


assisted pull ups
33kg x 8,6
40kg x9,9

ahhh i'm getting stronger!! one day i'll be a real grown up hahahaha

treadmill
20 mins up to 6.5kph incline 1

oh my god even the treadmills in morning gym are different they have touchscreens and it legitimately took me 60s to figure out where the speed and incline settings are. THEYRE ON THE HANDLES!!!

Alf Veedersane

High bar sucks donkey balls when you go back to them after a while not doing them. You definitely start to get into it pretty quickly though.

Mr. CooL ICE

I tried them for one session a few months and they hurt my neck. Couldn't remember the right spot despite having done them exclusively for years.

Dtp1979

Now get the 7’s and hide them fcukers

caviardreams

Dtp1979 wrote: »

Now get the 7’s and hide them fcukers

Or get stronger and use the 8s, wha??

I can only high bar squat now, low bar never feels comfy (not that squatting ever feels comfy!), plus I get to tell myself when I nearly kill myself with a PB "and sure I could even lift another 10kg if it was low bar like" :pac:

coffee_cake

Thursday 08 03

Bench
20 x8
30 x5
35kg 4 x
12, 12, 10, 11


Spoto Press
40 5 x 2/fail =
8, 7, 7, 8, 7
Ss
DB Row - 3 sec negative
10 x
10, 9, 9, 9, 8

Treadmill 20 mim walk
Then a lot of prosecco

coffee_cake

Friday 09 03

BB Split Squat
20 5x 8 e/s
Ss
Reaching Situp
5x20
Unweighted x 15, 15, 15
2.5kg x 15, 15

I thought about just not doing the split squats and telling coach i cant because I'm allergic but then i got on with it

Treadmill
22 min walk 6.5kph

Clean&jerk
20 x a few
30 x loads of singles til they felt right again. Maybe 7? I duno
35 2-3 x 1
40 2 x 1

I put up the 30/35/40, they look ok to me. Heels still up a little
I wish i could test a bit heavier but i cant really throw the weight on that floor

coffee_cake

them split squats did a number on me it hurts to sit down haha

RDL
20 x8
deadlift
60 x3
80 x1
90 4x8

used belt. did conventional. i might stick with it for comps. i duno
as i said, i think high rep deadlifts should be banned. srs.

block pulls
65 4x amrap-2 ==
8,7,8,8
-ss-
db fly
10 4x10

incline bench
20 x5
32.5 4x8
-ss-
db bent over row
10 4x10


this week's lunches will be slow cooker chicken and chorizo with heap of tinned tomatoes and bell peppers and potatoes

coffee_cake

I think i've found somewhere that does oly drop in classes and it's not too far away. Enquiring now. i might get my fix again!!!!! god i hope i remember how to snatch haha

coffee_cake

HB squat
20 x5
30 x3
40 x2
50 x1
60 x 10,10,9
55 x 10,9

jesus h christ

pause squat
50 5xamrap-1 ==
6, 6
-ss-
incline db bench press
14 2x10

I was wiped out here. i just couldn't go on any longer and called it there.
did a few assisted pull ups on the way out the door but even they were poor @ 40kg support this time.

THankfully next week looks like another deload.
Also i'm doing the oly tomorrow, i can't wait, i hope it's good :D:D:D

coffee_cake

olyyyyyy :D
They were soooo nice and we did a hape of mobility and stuff i was very impressed.
i walked in with my revfit hoodie on and she was like REVFIT!!! JAMES AND SARAH RIGHT
then we went over my old oly coaches and agreed it's a very small world

we did behind the neck presses

I learned how to power jerk!! never did that before. i kinda just went along with the other women so they did up to about 30kg or something, i wasn't entirely keeping track. 6x3 of that.
superset with some kinda shoulder thing. it was like skulls except your feet were on the bench and you kept your arms straight. 6x5 of those with holding the last rep for 10s. YOWWWWW
eta: ok i looked it up, i think it's a 'lying plate pullover'

then we did 6 x 30s prayer hold YOWWWW
superset with
6x3 snatch grip deadlifts! 3s down 3s hold 2s up 2s hold
they were supposed to be max 90% of snatch but i didnt wanna admit my max was sooo low so again i went along with the others up to about 35kg or 37kg or whatever it was.
funny story... she was saying my knees were too far forward and i should bring them back a bit and pivot my hips ... exactly what coach luke said when he was reviewing my deads from sunday. hahah
so i got a lesson in that anyway!

can't wait for next week

oh and they have training bars! i suspect i will need them to start snatching again whenever that is

coffee_cake

Basketball 🏀
Fairly winded me but am getting so much better at shooting everyone noticed. Hurray

coffee_cake

16 03
Bench
20 x8
30 x5
35 x1
40 x 10, 10, 10, 9, 9

Spoto Press
45 5x1/fail =
6, 5, 5
40kg x 8, 7
Ss
DB Row - 3 sec negative
10 x 10, 10, 10, 9, 8

BB Split Squat
20 x 11, 10, 10, 10
Ss
Reaching Situp
15, 15, 15, 15

5 sets? Not a hope. Ded

Lat pd
35 x 8
28 2x 12
35 x 6

Treadmill 20 mins brisk walk nearly running. Gym closed then so that was it

I am so glad deload next week... I wouldn't have thought i had a lot of fatigue built up but I've been so ded these workouts

Lol @ benching 40 for sets of 10 tho