Can I come too

coffee_cake

I was very tired and didn't feel like lifting on sunday so i didn't
fite me

26 06
PEAKING PHASE STARTS

Squat
program: 1x1 7 rpe
1x1 8 rpe
2x2 85-87%

20 x5
40 x3
50 x2
65 x1
80 x1 this flew up so fast i was laughing

87.5 x1 less fast. gr
95 x1 :mad:

Okay this is gonna sound stupid but i had everything locked in perfectly for the 80, or it felt that way. elbows tight, back tight, knees out, solid.
the upper back/elbow tightness wasn't there on the 95. i should have reracked and set up again properly instead of ploughing on.
i mean it looks okay. i just know it could have been a lot better.

Bench
4x3 85-87%

20 x8
30 x5
40 x3
47.5 4x3

Generally remembered instructions to press lower down away from my collarbone, don't flare elbows, etc.
didn't arch much today. grand

Deadlift
3x2 80%

60 x3
80 x2
100 3x2

On a positive note, my new squat warm up system is working very well!
possible openers day this weekend or next but i might be away this weekend. friend and i are doing a spa trip for 2 nights and hoping we'll get a cancellation for the 3rd night o/

coffee_cake

28 06

Bench - Comp 1x1 8 RPE
5x3 -7%

Bench
20 x8
30 x5
40 x3
45 x1
52.5 x1
50 5x3


Deadlift - Comp 3x3 70%


Deadlift
60 x3
80x2
90 3x3

Chest Supported Row 3x12
New machine
32kg 3x12

Xtrainer 12 mins

BEACH TIME

coffee_cake

no more beach and holidays and drinks time

seafield was awesome though. did lots of swimming in the sea. currents are mad altogether. if they were going out you wouldn't have a hope

didn't get much sleep between going to bed late and the amount of weddings and hens going on til all hours, and the room being super stuffy. it was a sun trap during the day which was glorious sitting on the balcony but less so at night!!
no complaints all round though


deadlift
1x1 @ 9 rpe

60 x3
80 x2
100 x1
115 x1
122.5 x1
130 x1

maybe that was 9.5. i duno. could i have definitely done one more rep? yea probs

block pull
4x3 @ 8 rpe
today i decided rpe 8 was 60kg...

60 4x3

high bar squat
no you're grand thanks

lat pulldown
40 3x8

100% ded

j@utis

130kg deadlift wowowow!

coffee_cake

Squat
20 x5
40 x3
50 x2
65 x1
80 x1
90 x1
100 x1
100 x1 again because i didn't like the first one. i also decided to like not come back up out of the squat til i straightened my back . stupid back.
depth was getting a bit borderline albeit in, i think.
knees out more is probably the answer to everything.
also i did like 2 mins total foam rolling so my hip was killing me and i was pure stiff.
finally my coach gave me a cue on pulling the bar out on descent and in on ascent, for my back, which was great except at that weight i go into a blind panic and forget absolutely everything cues included. i need to sort it out cos my legs are like tree trunks and i am now convinced i can squat anything if i keep my back up

85kg : supposed to be 2x2
did 1 rep

bench
20 x8
30 x5
40 x3
45 x1
50 4x3 but i did 3 sets only

turned my fitbit off and prepared to walk away because deadlifts can bite me but
deadlift
60 x3
80 x3
100 x1
115 x1 supposed to be 3x1 lol no bed time

On a positive note i couldn't even squat 100kg a year ago, never mind do it twice and do the second one super slow while i thought about my back. and all 2 days after pulling 130kg
ha

j@utis

100kg squat! That's amazing! I've only seen one girl in our gym squatting around that number.
When is your competition date? Also, do you have that DEXA scan booked in UCD and when?

coffee_cake

I'm pretty much at the bottom of my weight class squat wise haha!
Yeah sometime next month its in my calendar. I'm sure they'll be like srs high bf%

Comp is sunday week you are welcome to come along for a gawk

j@utis

Where is it on? I have that DEXA scan booked too but not until mid September, gotta revise my diet

coffee_cake

j@utis wrote: »

Where is it on? I have that DEXA scan booked too but not until mid September, gotta revise my diet

Revfit in glasnevin

Dtp1979

I had a dexa booked in Portlaoise until she told me it didn’t calculate bf %??? It only did bone density. I thought they did both. Have to travel to the big smoke now it seems

coffee_cake

Dtp1979 wrote: »

I had a dexa booked in Portlaoise until she told me it didn’t calculate bf %??? It only did bone density. I thought they did both. Have to travel to the big smoke now it seems

That's mad maybe they have a ripoff one! It goes on and on about fat in various parts of your body based on what I've seen. People on reddit post their scan results occasionally

Dtp1979

bluewolf wrote: »

That's mad maybe they have a ripoff one! It goes on and on about fat in various parts of your body based on what I've seen. People on reddit post their scan results occasionally

As far as I know DEXA machines were originally, and still mostly, used for bone density tests but can be used to calculate BF %. Maybe I have that arsways

coffee_cake

Revfit training day
Was hoping to do my day 2 on Thursday but i ate something dodgy and had to crawl home and lie in the foetal position for the night. I think they put a stock cube or something like that in the rice. Still not right

Anyway!
Worked up to squat single 90kg. Easy.
Bench single 57.5kg. Easy.
We then tried the bench again but id nothing left in my arms so F.
Deadlift 120kg.

We reckon openers will be 100kg/57.5kg/125kg.
I would like to push the squat to 115kg for 3rd attempt but luke reckons while i am strong enough, my back tilt is too dodgy, so he thinks 110.
Still, we're opening on 100,so if it's a good day that gives me room to plead my case for 100/107/115 🤗 and if its not a good day, that's okay too. The main thing is we'll aim to break 300 at last on the 2nd attempts

There was another girl training in the 63kg weight class... Lifting the same numbers as me. Benching more. I'm such a noob 🙈🙈🙈

Dtp1979

When is the comp on? And more importantly, how the hell are you putting in those emojis?

coffee_cake

Sunday week!
Phone keyboard! 🤗🤗

Dtp1979

When I try emojis they don’t work 😬😑😧😦🀮🀑😮😑🀀🀧ðŸ€ðŸ€ ðŸ€ ðŸ€ 

caviardreams

bluewolf wrote: »

There was another girl training in the 63kg weight class... Lifting the same numbers as me. Benching more. I'm such a noob 🙈🙈🙈

Ah sure it's all genetics, wha? That's what I tell myself anyway

coffee_cake

Ah yeah. Or she could have been training 10 years like

What os u use dtp? Am on android

Dtp1979

bluewolf wrote: »

Ah yeah. Or she could have been training 10 years like

What os u use dtp? Am on android

I’m on iPhone

j@utis

bluewolf wrote: »

Revfit in glasnevin

sorry for one more silly question: do you have to buy tickets to get in as spectator, or you just walk in, or?
It's getting exciting now with only week left to go!

coffee_cake

j@utis wrote: »

sorry for one more silly question: do you have to buy tickets to get in as spectator, or you just walk in, or?
It's getting exciting now with only week left to go!

Just walk in, follow the sound of the loud music! It's a total freeforall

Alf Veedersane

j@utis wrote: »

sorry for one more silly question: do you have to buy tickets to get in as spectator, or you just walk in, or?
It's getting exciting now with only week left to go!

You should definitely go and sample the buzz.

Though watching is nothing like participating...

coffee_cake

i slept for 12 hours on saturday
i would manage another 12 right now. 100% exhausted.
bit the bullet and renewed gym membership today as it was up.

i was very very close to just getting back into the car and driving home as i am soooooo tiiiiiiiiiired


ok moaning done

Squat
20 x5
40 x3
50 x2
65 x1
80 2x2

supposed to be 3x2 but no thanks
I had been keeping my head up and chin up and kinda looking up in the hopes it would help with my back but coach said i should keep my chin tucked in while looking up as that would force my shoulders and elbows down and then i wouldn't need to squeeze them so tight. so i did that today. except it was in front of the rack mirror so i got very confused

Bench
20 x8
30 x5
40 x3
45 x2
50 x1
55 x2
50 3x3

coach said i am losing tightness as soon as i start the lift and not to let it bully me. you can see where i readjusted between reps ha.
it's true tho, once i keep tight i can use leg drive more on the way back up. which i sure needed today

i don't know what to expect with bench on sunday tbh. coach is delighted with how things have been moving but im like you know my graph of weight i can bench vs effort is basically like a horizontal line followed by a vertical line. there is no in between

Deadlift
lol no going home
deadlifts can bite me

I think i'll probs just skip day 2 and focus on rest for the week now

caviardreams

Good luck with the comp bluey #300

j@utis

bluewolf wrote: »

i slept for 12 hours on saturday <...>

12hrs sleep :eek: how do you do that?!?!? I want to sleep, I'm tired but I can't fall asleep, I'm up 2-3 times at night, it's driving me crazy!!!

coffee_cake

I used to wake up a lot before i got my machine. Now i sleep through
I've always been head hits the pillow = sleep though...

Are you stressed about anything

caviardreams

I always wake up once or twice to go to the toilet tbh - really annoys me. Would love to get 7 or 8 hours straight through. Not sure if it is from drinking more or just getting older

coffee_cake

caviardreams wrote: »

I always wake up once or twice to go to the toilet tbh - really annoys me. Would love to get 7 or 8 hours straight through. Not sure if it is from drinking more or just getting older

Symptom of apnea
That's what i used to get

Dtp1979

Are you folks drinking a pint of coffee before bed by any chance?

caviardreams

bluewolf wrote: »

Symptom of apnea
That's what i used to get

Ah stop trying to bring me down with you LOL, there's nothing wrong except an aging bladder I tell ye.


I do drink a lot throughout the day and also the evening - when I get home round 7 I would probably drink a good 1.5l of liquids (no coffee after 3pm though!) throughout the rest of the evening, so I guess it has to come out somehow!


Are you seriously telling me most people make it through the night without needing to go at all?