Can I come too

coffee_cake

bluewolf wrote: »

Single leg RDL

20 x8 el

Toe Squat
20 x5
30 x5
40 x3

Squat
50 x2
60 x2
65 x1
*belt*******
70 x1
75 x1
80 x1
85 x1 (+2.5 PR)
90 x1 (+7.5 PR)

This time last year
:pac::pac:

coffee_cake

Back to the weird cold sinus thing at the weekend. I don't think i could have gymmed if you paid me. And we all know i love lifting

Anyway I'd said I would try Monday night soccer so i went. I scored 1 goal and saved 2 and spent the rest of the time flailing. i never really played it much before.
It was great craic and I'm going to go on Mondays... Numbers depending
Everything i try seems to get cancelled so fingers crossed

Alf Veedersane

You might be signed by Bluewolfsburg.

j@utis

Oi there! It's been a week! How's that competition prep going?

coffee_cake

Cold sapped all my energy, just couldn't move!
Feeling much better today and went to soccer, so it's back to business tomorrow.
I was super looking forward to the following week's session after how the 90kgs went, but given the break and july coming up, coach has changed things up to scale it back for another peak

caviardreams

Where are you playing the soccerball? Liverpool could have done with ye the other night tbh!

coffee_cake

Haha. Himself had the lads over to watch it and i was busily ignoring it with the xbox!
I play it in work.
Apparently tag and squash are the big sports in work atm though. I might have to give in and get squash lessons eventually. It all sounds very serious business though. I was always useless at tennis

Alf Veedersane

Squash is the business. More fun than tennis cos you don't need to be as accurate so you can smash the ball harder.

Therapy.

coffee_cake

Today went as well as expected given the break ie not at all

29 05


Toe sq
20 x5
40 x3
Sq
50 x1
62.5 x1
Program:


A) Squat - Comp: 1x1 @ 6RPE, 3x4 @ 80-82% = 80kg
Reality:
70x1
80 x2
70 x 4, 2

Hips were in ribbons because sommmmebody didn't foam roll the last coulple weeks
It was me
Did some just now

Bench
20 x8
30 x5
40 x1
Program :
Bench - Mid-Grip: 4x5 @ 80-82%
=45kg
Reality:
45x 4,4
40x 4,4

C) Chest Supported Row: 32 reps total
28kg x 9,9,7, 7

D) Seated Face Pull: 3x10
Machines were busy and i was tired anyway

coffee_cake

Basketball was not cancelled this week and we even got a new person \o/
I didn't get winded like usual
I think i did get a blister though :pac:

edit: got a reminder that the cork comp was this time last year! when i was still on my quest for 100kg squat haha
good stuff

coffee_cake

Things i would rather have been doing on a bh fri: ANYTHING

01 06

Day 2:

A) Bench - Comp:
20 x8
30 x5
40 x1
45 x1
Program: 1x1 @ 7RPE, 4x3 -5%
50kg x1
47.5kg 4x3
47.5 was v v heavy today
I recorded the 50. Was fine albeit wobbly, noticed on the rewatch that my heels came up a bit. Prob cos i was in runners not squats

Rdl 20 x8x
Deadlift - Comp:
60 x3
90 x2
100 x1
107.5 x1
115x1

Program : 1x1@ 7RPE, 10x1 -5%
122.5 x1
115 x1
105 4x1
Cannae do it


C) Lat (or Band) Pulldown: 32 reps total
28kg 2x16


15 mins Xtrainer

Not great, not terrible. Getting back into it sure.
Staaaaarving this week

coffee_cake

Friend renewed his gym membership and wanted to try the Trip(spin class with the screens) so i went too and dragged along the OH.

Lads were there after going oh yeah the standy bits were great fora break and i was like ??? What planet are you on
I think i need to remember to increase the resistance more and go slower

Alf Veedersane

bluewolf wrote: »

Friend renewed his membership and wanted to try the Trip so i went too and dragged along the OH
Lads were there after going oh yeah the standy bits were great fora break and i was like ??? What planet are you on
I think i need to remember to increase the resistance more and go slower

Google Translate won't even work on this.

coffee_cake

Alf Veedersane wrote: »

Google Translate won't even work on this.

I did a spin class and it was hard

Alf Veedersane

bluewolf wrote: »

I did a spin class and it was hard

Ah. It read like you were still on a trip...

j@utis

bluewolf wrote: »

I did a spin class and it was hard

I haven't summoned the courage yet to try the spin class out in our gym. It's been over 2 years now but that darkened mysterious room still frightens me

Dtp1979

I’d only do a spin class if I lost a bet

coffee_cake

03 06

Day 3:

A) program: Squat - Comp: 1x1 @7 RPE, 3x5 -10%

Sl rdl
20 x8

Toe sq
20 x5
40 x3

Squat
50 x2
60 x1
70 x1
80 x1
Grand but wont go heavier
Then - 10% 3x5:
70 3x5
Recorded set 3

program: Bench - Comp: 4x6 @ 70-75%
20 x8
30 x5
35 x2
42.5 4x6
Recorded set 2

Nearly sat down and cried at this stage at not being done

C) program; Deadlift - Pause (off floor): 4x5 @ 7RPE
Rdl
20 x8
Deadlift
60 x3
80x2
80 4x2 Paused
Couldn't even

20 mins xtrainer

Just tired and hot and humid today. Whinge whinge moan
I should show this to anyone who thinks motivation is a thing lol

coffee_cake

05 06

Day 1:

A) Squat - Comp: 1x1 @ 7RPE, 3x4 @ 82-84%


Sl rdl
20 x8
Toe sq
20 x5
40 x3

Squat
50 x2
60 x1
70 x1
77.5 x1

85 x1 fine, bit slow on ascent
80 x
4,2,4
First set easier than expected... Second set terrible... Third set fine

Bench - Mid-Grip: 4x5 @ 82-84%
20 x8
30 x5
40 x2
45 4x5

I thought i was adding in comp style pauses as instructed but then i watched the video back...

C) Chest Supported Row: 32 reps total
28kg 2x16

D) Face Pull: 3x10
15kg 3x10
Totally got the hang of these! Boom!

Alf Veedersane

Instagram like from Hani Jazayrli as well! Wtf

coffee_cake

Is that a famous person? I got another big name like recently as well. And someone messaged me asking about if i am sponsored by supplements
Hilarious

Dtp1979

bluewolf wrote: »

Is that a famous person? I got another big name like recently as well. And someone messaged me asking about if i am sponsored by supplements
Hilarious

http://thestrengthathlete.com/hani-bio/

coffee_cake

Coooooool

j@utis

What's your Instagram handle?

Alf Veedersane

bluewolf wrote: »

Is that a famous person? I got another big name like recently as well. And someone messaged me asking about if i am sponsored by supplements
Hilarious

You should check out The Strength Athlete Podcast - he's probably the main contributor on that. I just like his thoughts on coaching.

coffee_cake

Basketball 🏀

coffee_cake

08 06

Bench - Comp 1x1 8 RPE
4x3 -5%

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

47.5 x4 because i am numbers good,
3, 3, 3

Deadlift - Comp 1x1 7.5 RPE
10x1 -5%
Literally dreading this all day

Rdl
20 x8
60 x3
DL
80x2
100 x1
110 x1 x this was defo rpe 7.5 today

100 8x1

Dropping weight to 100kg was the only way i was gona get close to 10x1 because i hate loads of deadlifts

Lat Pulldown
*32 8 RPE
35kg 4x8

15 mins xtrainer

Does the bench setup look ok? I did a super arch this time but not sure how much contact i need

I tried the stairmaster for a min bbut it was weird

Alf Veedersane

No issues with contact from what I saw.

coffee_cake

Spinning class.
Omg i didnt know you are supposed to shift your weight side to side til today. Game changer. I did all the standing intervals no problem, increased resistance like a pro
Woo!

I saw my favourite bench was parked off in a corner. Told the guy after they can't get rid of it because it's my favourite bench. He promised the new ones are even better. Hopefully... I can't really use a couple of the current ones because they are high and wide so i cant really get my feet flat.
Poor guy. Apparently he was out last night, teaching a spinning class this morning, then listening to me faff on at him about my favourite bench. Haha

coffee_cake

Today i was serious business and determined to attack those squats!

squat program: 4x5 @ 7 rpe
sl rdl
20 x8
Toe squat
20 x5
40 x3
Squat
50 x2
60 x2
70 x1

80 2x4
70 3x4

i couldn't manage 4x5 so i did 5x4. i was squatting a bit too slowly i think because i was totally trying to keep my feet down. i went a bit faster at the end and they were much easier

bench
20 x8
30 x5
40 4x6
I watched back the video and of course my head pause isn't a real life pause so i made sure to do a proper 'wait for the [imaginary] cue' bit on the subsequent ones

paused deadlifts
no

Had a blinding headache and my right quad was screaming at me so i left it there. deadlifts can bite my shiny metal ass anyway!

foam rolling is up next...

i made some sausage and egg and onion breakfast muffins, hopefully they turn out nice. they were supposed to have broccoli also but i forgot about it so it went into the slow cooker with the dinners instead