Can I come too

Alf Veedersane

Next up: bluewolf tells us all about Fran.

coffee_cake

Who's Fran

Alf Veedersane

bluewolf wrote: »

Who's Fran

You'll know soon enough.

coffee_cake

Coach has added a section to the program where i must log what rpe the final set was. The rpe given to me is what the first set should be

31 07

Squat - High Bar 4x10 7 RPE
20 x8
40 x3
50kg 4x10

So sore but weight fine this week thankfully
Rpe 8-8.5 at end
Hard to tell the difference between "could have done more" and "REALLY didnt want to do more"

Bench - Incline DB 4x12 7 RPE
10kg
Rpe 9.5 left arm. 8.5-9 right arm

Horiz. Row 4x10 8 RPE
Msr machine
25kg

Passed the assisted pull up machine as its my morning gym so:
40kg assisted pull ups
3x8

All good. Expect to be hobbling again in a while

coffee_cake

Metafit class
RIP bluewolf
In fairness considering how unfit i am i did way better than expected, got thru basically all of the exercises except the last ones. Even on the burpees.
Did not even attempt the kneeling prisoner jumps. You can eff off with those

coffee_cake

I was promised terrible doms after that class but all good. Mild shoulder doms. Unfortunately also not mild pain in right shoulder. Ibuprofen thumbs up

Double session today because I'll be honest i was too hungover to gym yesterday


1a Squat - High Bar Box 4x7 6 RPE
20 x3
30 x2
35 x2
40 4x7

6-7 rpe

Bench higher than i thought, need an alt for box squats. V easy

Ss
1b Bench - DB 4x10 7 RPE
10kg
Too easy go heavier next time


2 Deadlift - Opposite Stance (sumo) 4x8 7 RPE
60 x3
70 4x8

3 Bench - Feet-up 4x6 7 RPE
20 x5
30 x2
35 4x6
Shoulder ow

4a Reverse Lunge 4x12 7 RPE
20 4x12

Ss

4b DB SLDL 4x12 7 RPE
10 4x12

30 mins Xtrainer

Alf Veedersane

bluewolf wrote: »

4b DB SLDL 4x12 7 RPE

Reads like something I'd text when I'm hammered...

caviardreams

Those feet up but not on the bench benches would not end well for me - could see myself toppling off the bench given my lack of balance. I think I would need a very low weight - like the bar on its own

Same goes for seal rows which I have been trying the past couple of times - the bench is clearly designed for people who are about 8 foot tall and I practically need a ladder to get up on it, and then I feel like I might topple off at any time. I was not built like a seal.

coffee_cake

Got my videos there from the open. I see now i must have failed the deadlift as the bar went down slightly on the way up. What a struggle it was!
Squat looked easy :cool:

coffee_cake

bluewolf wrote: »

Single leg RDL
20 x8
Toe squat
20 x5
30 x5
40 x3

Squat
50 x2
60 x2
*belt*
70 x1 Note: unless caffeine kicks in soon this is not going to be a max out day
75 x1
82.5 x1
87.5 x1
92.5 x1
100 x1 (+5kg PR)
OMG OMG I GUESS THE CAFFEINE KICKED IN LOL
TRIPLE DIGIT SQUAT CLUB!!!!!!!!!!!!!!!

Bench
20 x8
30 x5
35 x3
40 4x4

Bunch of other stuff I forgot to do.
I was freaking out about the depth a bit because it's borderline imo but omg I squatted 100kg
Long way from the days where I was banned from barbell squatting for 3 months when I first started training with Hanley because my mobility was so non existent.
and now here we are.
omg.

thanks facebook for the memory - triple digit squat club a year ago today

j@utis

Are your DL & bench videos on insta too? I can only see the squat - looks so easy!

coffee_cake

j@utis wrote: »

Are your DL & bench videos on insta too? I can only see the squat - looks so easy!

Ye scroll right they're all in the same post

j@utis

I must be blind (truth is that I don't use Instagram very often).

coffee_cake

j@utis wrote: »

I must be blind (truth is that I don't use Instagram very often).

It took me a while to cop what those little dots under a post were about

Alf Veedersane

bluewolf wrote: »

It took me a while to cop what those little dots under a post were about

They should be red dots...

coffee_cake

Alf Veedersane wrote: »

They should be red dots...

Too soon

Alf Veedersane

bluewolf wrote: »

Too soon

Lol, I wasn't talking about yours cos I didn't see it yet!

But if it was dickish, I apologise.

Still though, if it's a missed lift, it's a good gag

coffee_cake

Haha i thought u were slagging me so i was joking back!
The bench & dl ones i posted were fails

j@utis

I love how you shake your head when benching "nope, not gonna happen, save me!!!"

coffee_cake

My dexa was supposed to be today but i am smothered with a cold and couldn't face an hour drive each way. So today i am just enjoying a day off, in between snuffling.

09 08

Squat - High Bar
20 x5
40 x3
55 x 10, 8
50 x 8, 5, 5
breathing dodgy

Bench - Incline DB
10 4x12

My left arm nearly fell off again but slightly less so than last week

ohp machine while waiting for msr:
14kg 2x12

Msr
23kg 4x12

No cardio. Might do a walk later

coffee_cake

Tried the staff gym today for the first time. Nice and quiet as i hoped

10 08

Bench - Feet-up
20 x5
30 x2
37.5 4x6

Reverse Lunge
25 4x12

I didnt want to take up the only rack setting up lunges so i got some c&j practice

DB SLDL
15 4x12

Vrt. Pulldown/Row
"setting 4" 4x10
Couldn't find weight specifics. If i had to guess I'd say around 36kg though i suppose could be 40. Could also be 32 hahaha

Jelly legs!!

No cardio thx. Although sets of 12 counts anyway.

I went on that walk yesterday also

coffee_cake

oh my god i could not walk the last 2 days. hamstring DOMS is insane!!!
got laughed at a lot

HB box squat
20 x5
45 4x7

still on the too-high bench but i'm still getting better at it

-ss-

DB bench
15 x 10, 7
12.5 2x10

15 was v hard and wobbly. 12.5 was grand.

Sumo
60 x3
70 4x8

still keeping the weight light while i get used to it. i havent done them in so long they still feel kinda weird.

xtrainer
30 mins

then i passed the bicep machine and who doesn't want bigger biceps??

bicep machine
18kg 3x8

18kg was probs my upper limit there

coffee_cake

HB squat
20 x5
40 x3
55 2x10
50 x10
55 x10

RPE 11. THAT'S RIGHT, 11

Bench incline db
10 4x12

easier this week. move on to 12.5 next time

skulls
5kg x12
5kg x6
6kg x6
6kg 2x12

too easy stilll... back to 7 or 8

MSR
machine busy
cable machine busy
everything busy
went home

Had tutorial today so a nice 20 min walk before and after

Alf Veedersane

Do you find HB feels very different to LB/normal?

coffee_cake

No leaning forward and more in my quads. maybe.
I'm mostly too busy crying about the number of reps to be honest with you though
was hitting glutes more than expected - i think the box squat work is kicking in

coffee_cake

Now i've ended up reading this:
https://www.strongerbyscience.com/squats-are-not-hip-dominant-or-knee-dominant-3/

1) If you’re prone to turn your squat into a good morning, these findings throw another potential culprit into the mix – your glutes. Since they can contribute to knee extension via the rectus femoris, if you’re unable to produce enough knee extension torque to come up out of the bottom of a squat without your back angle relative to the ground decreasing (hips rising faster than the bar), they could potentially be to blame.

lols

j@utis

Here's more about this problem... I have it too. https://squatuniversity.com/2017/12/01/the-top-3-squat-problems-how-to-fix-them/

7 Seconds...

Hello everyone! A little birdie told me I had a thread named after me, but it was actually me who stole my username from this thread:cool:. I couldn't think of a username the day I joined, this thread popped up on the home page & I tried it & it worked.

Anyway Dtp1979 reminded me again of this thread, so I just thought I'd pop by and say Hi!

coffee_cake

Can I come too... wrote: »

Hello everyone! A little birdie told me I had a thread named after me, but it was actually me who stole my username from this thread:cool:. I couldn't think of a username the day I joined, this thread popped up on the home page & I tried it & it worked.

Anyway Dtp1979 reminded me again of this thread, so I just thought I'd pop by and say Hi!

ah no way i thought you were just coincidentally a simpsons fan! i'm an inspiration, i like it

caviardreams

bluewolf wrote: »

ah no way i thought you were just coincidentally a simpsons fan! i'm an inspiration, i like it

Royalties, wha??

Can I come too... that's 10 cent per post due to Bluewolf Or is it the other way around?? Jaysus this is too confusing...

Is now the time to finally admit, that it slightly annoys me on a semi-regular basis that there is no ? at the end of Can I come too bluey.... sorry :o