Can I come too

coffee_cake

Back in the game! Pew pew! Bit of a cough be grand
Coach reckons given the mess of the last while i am better restarting this block which makes sense

05 12

Squat - Comp
20 x5
40 x3
55 x2
70 x1

80 3x6
First set easy
Last set awful

Squat - High Bar
50 2x7

Bench - Comp
20 x5
30 x3
35 x2
42.5 4x6

Bench - Feet-up
30 3x8


20 mins xtrainer

coffee_cake

I was home late and nearly didn't go but the gym is warm and home was not sooo

07 12

Deadlift - Comp
60 x3
80x2
90 x1
100 x1

110 1x1 6 RPE
yea easy

92.5 4x6 71%

Bench - Close Grip
20 x8
30 4x5 7 rpe
I did 7 reps in the first set cos i was confused. But it's 7 rpe not 7 rep

Split Squat
3x8
No

Row - Lat Pulldown
40 3x8
Tricep Pushdowns
27 3x12

coffee_cake

09 12

Squat - Comp
20 x5
40 x3
55 x2
70 x1
80 x1

90 x1
ye grand. Panicked and got disoriented with the mirror and where to look so it felt like i sat at the bottom for ages. Supposed to be rpe6 but i don't think it was!

82.5 4x4

Bench - Comp
20 x8
30 x5
35 x3
40 x2
45 x1

50 x1
45 5x4

Bench - DB Flat
15 3x6 7 RPE
I did 7 reps on set 1

Core - Aleknas
+5kg x12
+ 2.5kg 2x12
Apparently i havent done these since September oops


25 mins xtrainer. Flew by!

coffee_cake

thursday 13/12

Had the day off but was wrecked from work then freaked out FREAKED OUT about exam results at 6pm. there was a question worth like 25% and i blanked on it and the pass mark is usually 60% sooo the numbers don't add up. i went to the gym well before the results.

TURNS OUT I PASSED BOTH OF THEM LOLWTF BEST WEEK EVER

anyway the point is i nearly didn't go and i was in a heap
so it was a 'showing up is a victory' day

Squat
20 x5
40 x3
55 x2
70 x1
82.5 3x3 (instead of 3x6)

Bench
20 x5
30 x3
35 x2
42.5 4x6 down from 45

Deadlift
60 x3
80 x2
90 x1
100 x1
112.5 x not today
95 x not today

85 2x6

CGBP
32.5 4x5
superset
Feet up bench
32.5 2x8

coffee_cake

Squat
20 x5
40 x3
55 x2
70 x1
80 x1

92.5 x1
grand but too much of a jump from 80

85 2x4
80 2x4

nearly wasn't coming back up on some of them. i loosened my belt. i don't think i like it. back to being squished

HB squat
52.5 2x7
at least something is easy

Bench
20 x8
30 x5
35 x3
40 x2
45 x1

52.5 x1
52.5 x2 i forgot what i was doing and didnt change the plates
47.5 4x4 down from 5x4 because i think the 52.5 counts

DB bench
17.5 3x6

Aleknas
+2.5 3x12


missed a load of accessory work.
i also noticed i ate a lot more protein last week and the lifts were easier
lol

coffee_cake

Holidays. I need all the sleep

19 12

Squat - Comp
20 x5
40 x3
55 x2
70 x1
77.5 x1

85 3x6 4, 4, 4
Rpe over 9000
Supposed to be sets of 6. Better than sets of 3 last week i guess

Squat - High Bar
52.5 2x7

Bench - Comp
20 x8
30 x5
35 x3
40 x2

45 4x6
Rpe 10

Bench - Feet-up
35 3x8
Okay

Row - Horiz Cable
23 3x8
Okay

Xtrainer 10min. I didn't want to do any at all so i compromised brisk 10m

coffee_cake

21 12

Deadlift - Comp
60 x3
80x2
90 x1
100 x1

112.5 x1
95 4x6
Did them PROPERLY
Ow

Bench - Close Grip
20 x8 x
32.5 4x5
Easy

Split Squat
10 3x8
Grand actually

Row - Lat Pulldown
40 3x8

Hamstring curls while waiting for lat
36kg or something
3x8

Tricep Pushdowns
27 3x12

Xtrainer 40 mins. Slow - > brisk
It said i did 4.5 miles after 30 mins which is a lie but I'll record it for consistency. Maybe it's really km as the pace I was doing makes sense for it

coffee_cake

Pre xmas post prosecco... I was not right


23 12

Squat - Comp
20 x5
40 x3
55 x2
70 x1
77.5 x1
85 x1 flew up

92.5 x1 i wrote 90 but forgot and did 92.5
Didnt flew up

82.5 4x4
Grand

Bench - Comp
20 x8
30 x5
35 x3
40 x2
47.5x1

52.5 x1
50 5x4
Dropped to 45 3x4

Bench - DB Flat
17.5 3x6


Felt better after than before... Or during

coffee_cake

27 12
Decided to kinda go off program and do whatever... Kinda ended up looking like day 3 workout anyway
Good change after the sheer amount of banoffee

Sl rdl x8

Squat
20 x5
40 x3
55 x2
70 x2
80 x1
87.5 x1 grand
95 x1
grand probs easier than the 92.5 last week duno about depth

100 x1 grand - depth ok and heels stayed down
Woo! I started mentally freaking out again so i had to do the thing where i lie to myself and pretend it's only 90kg and super easy.
Duno what rpe it looks like? 7.5?

80 2x5

Bench
20 x8
30 x5
35 x3
40 x2
45 x1

50 x 6, 6, 6
Benching really is a whole body exercise

Tricpe pd
22kg 3x12
too easy but the machine wasn't cooperating so i was afraid to change it

Hamstring machine
41kg 3x12

Xtrainer 20mins

coffee_cake

Last time was low gravity and this time was high gravity. 3am going to bed these days doesn't help

Since last one was close to day 3, I decided to plough on and do day 2 today and I'll do day 1 next time


29 12

Deadlift - Comp
60 x3
80x2
90 x1
100 x1
107.5 x1

115 x1 x
97.5 4x6


Bench - Close Grip
20 x8
30 x5
35 4x5 too easy i think

Split Squat
10 3x8
-ss-
Db bench
17.5 3x6

Row - Lat Pulldown
40 3x8

Tricep Pushdowns
27 3x12

coffee_cake

31 12

Squat - Comp
20 x5
40 x3
55 x2
70 x1
80 x1

87.5 3x6
Probably ok due to all the chocolate
Split the last set into 2x3

Squat - High Bar
52.5 2x7

Bench - Comp
20 x8
30 x5
35 x3
40 x2

47.5 4x6


Bench - Feet-up
35 3x8

Xtrainer 20 mins ramped up the intensity a bit


Happy new year!!!
Here's to PRs in 2019

coffee_cake

Lunchtime session today

02 01

Rdl
20 x8
Deadlift - Comp
60 x3
80 x2
90 x1
100 x1

115 1x1
100 4x6

Back very sore after squats i think. Serious need of some stretching and foam rolling. I remember this happened before when i was going mad doing smolov squats

Bench - Close Grip
20 x8
30 x5
37.5 4x5

Split Squat
Not today

Row - Lat Pulldown
35 3x8
Different machine

Tricep Pushdowns
Couldn't get near cable

I signed up for a pilates class very near me. Starts next week. I'll get core and stretching then I'd say. Haven't done pilates in ages

coffee_cake

Yesterday i went for a walkies (i went for a few over the last while tbh) and did a bunch of foam rolling and stretching

06 01

Squat
20 x5
40 x3
55 x2
70 x1
80 x1

90 x1
85 4x4
Today I remembered to pull my lats down as WELL as brace my core. i kicked ass.

Bench
20 x8
30 x5
35 x3
40 x2

50 5x4
I didn't do the heavy single because 50 was so heavy i got a shock.
on re-reading this, it appears i totally forgot to do the 45kg warm up. hurr durr

DB Bench
17.5 1x9 + 2x6
I was supposed to do 3x6 but i forgot how many

Xtrainer
30 mins, briskish
I threw some opera arias on and the time totally flew by. at least im not totally unfit!
I put on a few kg over the xmas so i am trying to step it up a bit to get rid of it :rolleyes:

I went to look at a couple of gyms that are very local to me today instead of my 30min drive one. One of them had one rack and a single barbell with no knurling in the middle... nah. The other is a proper lifting type one, tiny, has 2 racks and a bench though. Texted them to say i wanna sign up and try it for a month.
Also since soccer is always cancelled and courses start soon ... i signed up for a self defense class starting in a few weeks...

Alf Veedersane

bluewolf wrote: »

Yesterday i went for a walkies (i went for a few over the last while tbh)

Been then since before Mark Rippetoe made them a thing, yeah

caviardreams

bluewolf wrote: »

Also since soccer is always cancelled and courses start soon ... i signed up for a self defense class starting in a few weeks...

Just carry one of them 19kg "foam rollers" around with ye - be grand :pac::pac:

Dtp1979

bluewolf wrote: »

i signed up for a self defense class starting in a few weeks...

Just warn whatever poor soul you’re paired with, that you might be a little stronger than they’re expecting.

Alf Veedersane

bluewolf wrote: »

i signed up for a self defense class starting in a few weeks...

Ooh...missed that. You'll enjoy those. Used to teach them and got a great buzz out of it cos everyone enjoyed learning stuff like that. And I did myself back in the day when I first moved to The Dublin.

coffee_cake

I did some jiu jitsu classes in college, way back when. I was terrible at it but i could still do a shoulder throw I'd say
I've been dying to do a class in something like it since forever so this place being handy and at a good time is great.
I remember someone suggesting a women only class and i was like are you kidding, girls can be dangerous as fcuk. Throw you across the room and apologise nicely

Dtp1979

So we’re all former martial artists that have moved on to lifting heavy stuff?

Alf Veedersane

Dtp1979 wrote: »

So we’re all former martial artists that have moved on to lifting heavy stuff?

When I moved to Dublin from my small town, I had to learn something to be able to defend myself from all the larcenists and whatnot. So I did taekwondo for a long time. As you do.

Dtp1979

Alf Veedersane wrote: »

When I moved to Dublin from my small town, I had to learn something to be able to defend myself from all the larcenists and whatnot. So I did taekwondo for a long time. As you do.

I did karate for years, then moved on to MMA for 6/7 years. My Back was in tatters from it. Saw a guy deadlift 40kg back then, and thought he was a lunatic. How times change.

Alf Veedersane

Dtp1979 wrote: »

I did karate for years, then moved on to MMA for 6/7 years. My Back was in tatters from it. Saw a guy deadlift 40kg back then, and thought he was a lunatic. How times change.

I remember watching a bit squat 60kg...a bog plate each side.

"One day", I said.

Remember that like it was last week.

Bluewolf, might be time to change the thread title to something about nostalgia

coffee_cake

Aw lads i was only thinking today about the time i saw another girl in the gym squat 60kg and i was soooo like i wish i could do that

Dtp that sounds very serious! Years of it! I only did a few classes really


Ye new thread title "can i remember too"

Dtp1979

bluewolf wrote: »

Aw lads i was only thinking today about the time i saw another girl in the gym squat 60kg and i was soooo like i wish i could do that

Dtp that sounds very serious! Years of it! I only did a few classes really


Ye new thread title "can i remember too"

It was tough going. Back in the day, when I could recover from injuries it was great. But being twisted in a looball in Brazilian jujitsu, or wrestling, took its toll on my back though. Looking back now, my back was weak, so that probably lead to a lot of injuries. Far too old to be going back to getting punched in the face now. I’d much rather have a deadlift kick my ass now

Alf Veedersane

bluewolf wrote: »

Dtp that sounds very serious! Years of it! I only did a few classes really

I think he's from Laois. Most Saturday nights there's some form of fighting so you need to be adept

Dtp1979

Alf Veedersane wrote: »

I think he's from Laois. Most Saturday nights there's some form of fighting so you need to be adept

Thurs/fri/sat

coffee_cake

50 mins of lifting burns about the same as 30 mins xtrainer according to my fitbit

We're finished block 3 but this week i am to keep going and we'll start something new next week

Squat
20 x5
40 x3
55 x2
70 x1
80 x1

87.5 x 6,5,5
i feel like i'm getting better at these. finally...

HB squat
52.5 2x7

Bench
20 x8
30 x5
35 x3
40 x2

45 4x6
started on 47.5 actually but my left arm was twingey after the squatting... i'm setting up and bracing slowly and carefully for the squats but whatever way i'm doing it is awkward on my left arm. I do feel like my shoulders are a bit stiff despite the shoulder dislocates. i also don't really have to have my hands as close as they are when squatting as long as my elbows are close

Feet up bench
35 3x8

Ham curls
40 3x8

MSR
23 3x8

The hamstring curls aren't on the program but it's nice to do them on the way to the MSRs

coffee_cake

oh i forgot to log 30mins xtrainer yesterday. 5 "miles"

coffee_cake

Hour and a bit of basketball. Haven't played since... Oct? Sept? Useless at shooting, loads of very near misses and a few shots.
Didnt die from the running. Yuss

coffee_cake

RDL
20 x8
Deadlift
60 x3
80 x2
90 x1
100 x1

115 x1
100 4x6
i hate repping deadlifts. the effort of it all

CGBP
20 x8
30 x5
37.5 4x5
did a nice pause

Tricep pushdowns
27 3x12
ss
lat pulldown
31 3x8

serious tricep burn after that

Pilates tomorrow morning... what was i thinking