Can I come too

Alf Veedersane

Faffing about with basketball and weightlifting won't help the fatigue levels...

coffee_cake

didn't make it yesterday cos of snow
and also prosecco
well okay mainly because of the prosecco

rdl
20 x8
deadlift, conv
70 x2
90 x1
100 5x 6-8 ==
7,7,6,6,5

i think coach does hate me

block pulls
60 5 x 1/fail ==
8,10,10,10
-ss-
db fly
12 4x10

supposed to be 5 sets of each. back sore for first set after dls so kept weight low. tried to increase reps after to make up

incline bench
20 x5
30 x3
35 5x8

dropped the bent over rows. i knew i had enough left to do all the incline sets OR try and do rows too so i chose the former
i felt bad about dropping sets/exercises but last week's work done was 13944 kg moved and this week was 14985 kg moved so it's not all bad

xtrainer
20 mins
the xtrainer and i made friends again

this week's lunches are el paso bbq slow cooked chicken. went mad and programmed it for 8 hours so hopefully it'll come out nice. rice and veg i did separately
i also decided to try a non-pastry breakfast quiche but i put in a lot of extra egg whites and forgot milk soooo i don't know how it'll turn out
it's been in a while...

Alf Veedersane

High reps will suck when you're hungover on Prosecco

coffee_cake

i got the hangover out of the way last night!! the day started early hahaha
had to study this morning, no time for hangovers

Alf Veedersane

bluewolf wrote: »

i got the hangover out of the way last night!! the day started early hahaha
had to study this morning, no time for hangovers

Against high reps but pro study.

Your priorities are mental

coffee_cake

Alf Veedersane wrote: »

Against high reps but pro study.

Your priorities are mental

me irl

coffee_cake

Olyyyyy

* loads of warmups
* standing with a 5kg plate overhead lowering it to in front of you while sinking into a squat and holding at the bottom for 3s, x10 (absolute torture)
* prayer stretch 40s -ss- snatch grip hold at knee x2 + deadlift x1, up to 20kg (prayer stretch is also torture)
* snatches:
Round 1
training bar 8kg x3
10.5kg x3
13kg 2x3
15.5kg 2x3

Round 2
15kg bar (eeeeee) 5x1
Round 3
20kg 6x1

The girls bar felt awesome - like i never left. Even better.
20kg i did my usual freak out and accidentally powered everything. Coach was very nice and reassuring and suggested trying an extra one so i tried to force it into a proper one and ended up falling over.

I'M SO EXCITED!!!!
it must be 3 years and i can still snatch! I even remembered my old batman wings cue

Exciting quote of the week: "you have a low squat". ME
Lol

coffee_cake

Not quite as amazing at basketball as last week but still kicking ass o/
Could do with an aul rest but tomorrow is deload day 1! Maybe day 1.5

caviardreams

Ye'd wanna watch that cardio bluey, you'll lose all your gainz! :eek:

coffee_cake

23 03

Bench
20 x8
4 x 10
32.5kg

Spoto Press
3x 8
35kg
Ss
DB Row - 3 sec negative
3x8
8kg


BB Split Squat
3 x8 e/s
20kg
Ss
Reaching Situp
3x10

Xtrainer
25 mins

And about 2250 cals cos i am STARVING
Delooooooad

coffee_cake

rdl
20 x8
deadlift
60 x3
75 2x5

block pulls
50 2x8
ss
flys
10 2x10

incline bench
20 x8
30 3x8

treadmill
51 min walk

j@utis

50mins on the treadmill! but why? it was gorgeous day yesterday to get outside at last after all that snow and cold...

coffee_cake

I love walking outdoors but i was wrecked yesterday and dying for bed. By the time i drove home i knew there was gona be zero chance I'd leave the house again.
Might go outside this evening though

caviardreams

bluewolf wrote: »

I love walking outdoors but i was wrecked yesterday and dying for bed. By the time i drove home i knew there was gona be zero chance I'd leave the house again.
Might go outside this evening though

I'd bring an umbrella #springisoveralready

Alf Veedersane

caviardreams wrote: »

#springisoveralready

Yeah 'cause spring in Ireland usually means warm and dry :pac:

coffee_cake

LOW BAR SQUAT FOR THIS CYCLE CONFIRMED
👏👏👏👏👏

coffee_cake

this week's edition: bluewolf learns RPE and also how to box squat

rdl
20 x8
deadlift, conv
60 x3
75 x2
92.5 4x5

omg so easy yuss

block pulls
60kg 3x6 supposed to be rpe 6. probably was. maybe easier. i dont know with block pulls

box squat
20 x3
30 x3
40 x 8,6,6

had to wander around looking for boxes or benches and sit on them and see if that was parallel. nic has nothing on me making a show of myself haha.
finally got there. holy moly these are hard... nobody said they were this hard
threw the video up in the usual spot and sent it on to coach anyway to see did i make a proper go of it

cgbp
20 x8
30 2x10
totally not rpe 7 so
35 2x10
probably not rpe 7 either? i guess? they were fairly flying

ihavenoideawhatiamdoing.jpg

xtrainer
10 mins fast
then gym was closed
feeling pretty awesome after all that

caviardreams

Never done box squats either - are you actually meant to fully sit on the box and put your weight on it, or just skim it and pause for a second? Are you using a good bit of a lighter weight than you normally would for back squats? All the questions, sorry!

coffee_cake

I asked that as well and coach said yes actually sit down not just touch it, but don't take a rest like do maintain tension the whole time.
I decided to work up to whatever weight was "rpe 7" and 40kg was surprisingly hard after the first couple reps so it's less than 50% of normal lb squat for now!

caviardreams

Cool - thanks! Might give them a try when the gym is a bit quieter to steal a bench for the rack :pac::pac::D

Alf Veedersane

Sit down fully on the box. Otherwise, the only benefit in using it is knowing that you're hitting the depth the 'box' is set at.

Sitting down on it you need to stay tight and keep braced. You'll need to fully recruit the posterior chain to drive back up off it.

coffee_cake

Oly!!

* loads of warm ups
* clean and jerks!
20kg x 1
30kg x1
35kg 6x1

Again she asked me to do an extra single as i was not doing enough shrug/extension on one of them which I'd forgotten about. Broke elbows too early. Then i think she said i landed on my front toe on the jerk and wobbled a bit.
And of course as always...elbows up!!!!

* clean deadlifts
45kg 6x3
-ss-
Decreasing negative pull-ups 5/4/3/2/1

Yay

coffee_cake

Today's levels of do not want were 99.9%
Welcome to today's episode of "i have no idea what i am doing" wherein i learn how to floor press

01 04

Bench
20 x8
30 x5
35 x3
40 5x 8


Floor Press
20 x 5
30 x10
35 3x10
30 x10

Sat down with the barbell on the ground then realised i had not thought this through at all. Did some quick frantic googling.
Full size plates, roll over your legs, hip thrust to overhead *thumbs up

DB Row 4x10
8 4x10

Rdl
20 x8
Pause Deadlift
60 x3
80 2x5
70 2x5
7 RPE


Lower back killing me after dls with the new positioning. Only temporarily like, not an "I've done damage" kind of way. Don't know if it's wrong or if i just haven't been using it this whole time. Will ask coach

Xtrainer
40 mins

Dtp1979

bluewolf wrote: »

Today's levels of do not want were 99.9%
Welcome to today's episode of "i have no idea what i am doing" wherein i learn how to floor press

01 04

Bench
20 x8
30 x5
35 x3
40 5x 8


Floor Press
20 x 5
30 x10
35 3x10
30 x10

Sat down with the barbell on the ground then realised i had not thought this through at all. Did some quick frantic googling.
Full size plates, roll over your legs, hip thrust to overhead *thumbs up

DB Row 4x10
8 4x10

Rdl
20 x8
Pause Deadlift
60 x3
80 2x5
70 2x5
7 RPE


Lower back killing me after dls with the new positioning. Only temporarily like, not an "I've done damage" kind of way. Don't know if it's wrong or if i just haven't been using it this whole time. Will ask coach

Xtrainer
40 mins

Where are you pausing the deadlift?

Deano7788

With the floor Press, would you be able to use a squat rack for this and just unrack from one of the lower pin holes? That's what I do although not sure if that's an option here. Looking at how you did it there's no way I'd be able to get it up that way.

coffee_cake

I was eyeing up the racks but got it into my head they weren't long enough to lie on. I don't know why because i think they are! I might try it next time but the way i did it was easy enough for the baby weights I'm doing.


Dtp, a hair off the ground

coffee_cake

doing day 3 the day after day 2, especially with 5 hours sleep because i was up playing fable 2 til all hours, did not work out too well
Nearly just didn't go


sl rdl
20 x8
toe sq
20 x8
30 x5
Squat
40 x2
60 x1
70 3x6 + 4

stay away from slippy bars with no knurl in the middle

HB pause squat
program: 4x8 @ 7 rpe
reality:
50 3x5 + 4

not a hope

assisted dips
3 x12

had to borrow the gym's band which was a lot thicker than mine so i did double the reps

lat pd
21 3x12

supposed to be band pulldown but i had no idea and was too tired to find out

xtrainer
40 mins


as a counterpoint to the whingeing, i was very surprised how flexible i felt during squat warm ups. dem ankles doe

coffee_cake

morning gym cos car was in for service. also no oly

RDL
20 x8
Deadlift
60 x3
80 x3
100 4x5

morning deadlifts should be banned
my back was pretty sore again and it was bugging me but i realised stretching it made it stop and it was fine again after a while. whats up with that

Box squat
20 x5
35 4x8

First set on a bench but that was too high so i got an aerobic step with 2 15s and threw my towel on top... mad setup

Block pull
62.5 4 x amrap-2 == 10,10,10,9

only started stretching the back during these so they weren't pleasant

CGBP
20 x8
37.5 4x8

Car is grand again... back to evening tomorrow

j@utis

And I hate, hate, hate! evening gym sessions

Dtp1979

j@utis wrote: »

And I hate, hate, hate! evening gym sessions

+1