Can I come too

coffee_cake

Deadlifts
60 x3
80 x2
90 x1
100 x1
110 x1

117.5 x1
110 3x2

Close grip bench press
20 x8
30 x5
35 x3
40 x3

42.5 4x3

Leg press - single leg
20 x5
50 3x7

I wasn't going to do lat pulldowns but then i went to get water and the machine was looking at me accusingly so

Lat pulldown
39 3x6

Xtrainer
20 mins

I wasn't gonna xtrainer either but compromised
need sleep
spa weekend so up early to study then go have fun o/

coffee_cake

I drove for about 3 (nerve wracking) hours today, had a coffee when i got to the gym, got going on squats, then the snow got insane and i had to try get home

so
Squat
20 x5
40 x3
55 x2
70 x2
80 x1
90 x1

97.5 x1
90 3x3

i got a massage today and a big lecture on neck tension and stretches i should do

Alf Veedersane

Your log always goes funny insofar as the latest post is never visible on the Touch site.

coffee_cake

Alf Veedersane wrote: »

Your log always goes funny insofar as the latest post is never visible on the Touch site.

did dtp hack your account
you can tell us

Alf Veedersane

bluewolf wrote: »

did dtp hack your account
you can tell us

.

coffee_cake

Very few assaults in soccer today
Had to take a couple goalie breaks

Dtp1979

Alf Veedersane wrote: »

Your log always goes funny insofar as the latest post is never visible on the Touch site.

I always have that problem with your log Alf, and the general chat thread

Alf Veedersane

Dtp1979 wrote: »

I always have that problem with your log Alf

coffee_cake

Squat
20 x5
40 x3
55 x2
70 x2
80 x1

90 3x4
tried a more controlled descent than my usual 'ahhh get it over with ahhh' and i feel it went quite well

Squat - paused
50 2x5

Bench
20 x8
30 x5
35 x3
40 x2
45 x2

50 4x4
way harder than last week

Bench - feet up
40 2x6

MSR
23 2x10

No cardio but got about 40 mins walking in today so i think that'll do
another all day tutorial tomorrow... and i need to gym again tomorrow night since i'm off for a long weekend from friday. I was thinking of visiting Das Gym in vienna while there but it's the other side of the city and i have enough bags

Alf Veedersane

Das Gym looks amazing.

Ah. May. Zing.

Do it.

Mr. CooL ICE

I recall the public transport in Vienna being pretty good so you have no excuses not to go.

coffee_cake

racks were busy when i got in :mad:

CGBP
40 2x6
supposed to be 4x3 but i was keeping an eye on racks and also it was easy

Deadlift
60 x3
80 x2
90 x2
100 x1
110 x1
117.5 x1

125 x1
stupid dodgy barbell. plates spin around on it and throw me off
unloaded everything
reloaded on another one

117.5 3x2


leg press was busy
did a bit of walking to tutorials and cba with cardio

coffee_cake

Ban morning squats
Omw to airport

08 03

Squat - Comp
20 x5
40 x3
55 x2
70 x1
80 x1
90 x1
95 x1 7.5rpe also a bit shallow

-7%
87.5 3x3

Bench - Comp
20 x8
30 x5
35 x3
40 x2
45 x1
47.5 x1 7.5 rpe
45 5x2 -5%

Deadlift - Comp
60 x3
80x2
90 x1
100 x1 3x3

coffee_cake

long day today and i needed an extra sit down before gym

Squat
20 x5
40 x3
55 x2
70 xx didn't do this because i forgot how to count and didn't realise until after i'd done 80 and went to load the 85
80 x1
85 x1

92.5 3x4
sloowww and grindyyyyy. rpe 9000

a bit sore at the start but then either warmups, foam rolling, or ibuprofen kicked in

Bench
20 x8
30 x5
35 x3
40 x2
45 x1

50 4x4

i initially wrote 52.5 but that didn't work out

feet up bench
40 2x5

face pulls
23 3x6

single leg press
50kg 3x6

right leg is defs stronger than left

coffee_cake

Basketball
Got a couple decent baskets in. Also makes up for absolutely not moving yesterday on study, i think i got like 2k steps total

coffee_cake

15 03
Sat outside and strongly pondered going home again for a lie down. So exhausted

Double session as i won't be near the gym sat/sun

Squat
20 x5
40 x3
55 x2
70 x1
80 x1
87.5 x1
95 x1
100 x1
Supposed to be rpe 8

3x3 - 7% 90

Bench
20 x8
30 x5
35 x3
40 x2
45 x1
50 x1
55x1 ok but pause more

5x2 -5% 50kg

Close grip bench
7 rpe 4x3
40 4x3

Deadlift
60 x3
80x2
90 x1
100 x1
110 x1
117.5 x1
127.5 x1 x okay!

3x2 -5% 117.5

Leg press single leg 3x7 50kg
Lat pd 3x6 32kg

coffee_cake

Wha

Alf Veedersane

bluewolf wrote: »

Wha

Reads like 3x3 at 7%

coffee_cake

Oh
It has a minus

I get jokes

Alf Veedersane

bluewolf wrote: »

Oh
It has a minus

I get jokes

It's ok.

I totally got that it was a minus and not just a dash....

coffee_cake

PEAKING WEEK
we're gonna test on the 30th
2 weeks before exams
what could go wrong

Squat
20 x5
40 x3
55 x2
70 x1
80 x1

90 4x3
I was super tired but i kept them really slow and controlled on the way down and they were graaaand... life changing! :pac: i've been doing all my squats a lot more slowly on the way down and it's so much easier. i know i was being told this by coach like months ago. i probably said that already but still.
Despite the warm ups and the sl rdls, i still feel like it's all happening in the quads and not the glutes can't really be the case though considering how much i have to foam roll em

Bench
20 x8
30 x5
40 x3
45 x2

52.5 5x3
not as easy as the squats i was a bit all over the place. bench rack is a bit too high to tense up then unrack so i end up holding it up for a while while i adjust
52.5 has been a lot easier recently though so i think it's just the day

Feet up bench
40 3x5
grand

Pause deadlift
60 x3
80 x2

100 3x3
terrible form... bam bam... found myself nearly trying to curl/row the bar at one stage. stahp

xtrainer
20 mins all out
been too long and i'm still a few kg heavier than usual

coffee_cake

I left to go to the gym yesterday with my gearbag but somehow ended up in the pub instead of the gym... oops :pac:
I also forgot i can't make it tomorrow sooo double session today

Squat
20 x5
40 x3
55 x2
70 x1 - usually put on the belt for 70+ but today no belt and it was graaaand
80 x1 - belt here
90 x1

97.5 x1 -grand
105 x1 - grand, tiny sticking point

100 3x2

hips were fine except when i tried to focus on glutes more

Bench
20 x8
30 x5
40 x3
45 x1

52.5 x1
45 3x5
45 4x4

CGBP
40 4x3

Deadlift
60 x3
80 x2
90 x1
100 x1
110 x1

117.5 x1
125 x1
120 3x2
92.5 5x1 which i did as 1x5 bc let me outta here

back was a bit sore after deadlifts but a bit of stretching and it was 100% like 5 mins later so maybe it's just tension

xtrainer
30 mins

had grand plans of 40-60 mins but here we are


PS 'squat of 105kg is grand' hahahaha what

coffee_cake

40 mins xtrainer. Went fast enough to be uncomfortable

coffee_cake

2 days this week since we are testing on saturday

Squat
90kg single
easy. supposed to be rpe 7. definitely a bit easy for that i think. decided to leave it undershooting
forgot to foam roll after last week. didn't take ibuprofen . PAIN
had glute doms after last week as well. uwotm8

deadlift
100kg 3x1
also easy

bench
55 x1
supposed to be 8 rpe. about that or more
3x5 -13% -> 45kg
using my back properly

even with warmups... fastest session ever

xtrainer
30 mins

was going to skip cardio but then decided i can't really complain about all the sitting i'm doing lately and have put on a few kgs, and then skip cardio... so stuck on netflix

day 2 is to be done tomorrow
FOAM ROLL

coffee_cake

I didn't do day 2 in the end my wrist was sore and also i was tired and didn't want to.
STUDY

i was this close to picking up the phone and being like listen i dont wanna test today i'm tired. :pac:

*******Testing ********
Squat 115kg (+5kg)
bench 60kg (+2.5)
deadlift 145kg (+12.5)


Squat was a bit frustrating - i keep letting the bar push me forward and then getting up out of brute force. the legs are very easy on it so i feel like if i nail the form i will see it shooting up.
it was funny too - luke was saying about even more controlled descent on the 115 so i did, then i was sitting there at the bottom like 'well that was great... now what???' hahah
gota scoop those hips under

bench was like what. i did not expect 60. i have been fighting for 60 for yonks and then i did it with commands? and it was EASY????
62.5 failed but we had a good close look at the video and you can see my elbows flopping backwards at the bottom, and then the bar rolls forward in my wrist... so once i get those sorted he reckons 65 will be easy. i guess with bench there's no brute force shortcut - you get it right or you DIE ...i mean fail

deadlifts don't fcukin ask me i don't feel like i ever train them or try at them and i honest to god thought luke had lost the plot when he was like yeah we'll aim for 140kg today. uwotm8. then it was easy. then 145 was fine. he was like 'are you just gonna lift anything i put on that bar today??'

there was even definitely room in the tank for more??
so i can deadlift 145kg now. jaysus.

i'm so bemused overall. wasn't expecting bench. wasn't even gonna test the deadlift - i was gona be like luke i'm tired let's just call it...


hanley and the fam dropped by as well which was so lovely!!!
what a great day

coffee_cake

Squat
80 5x2
Easy enough

Bench
40kg 4x5

Ohp
18kg 3x5

Tri pushdowns
22kg 3x10

Tired stressed

coffee_cake

destroyed my legs... in a good way

squat
20 x5
40 x3
55 x2
70 x1

80 3x3

paused squat
70 3x2

bench, pause on the way down
20 x8
40 4x5

cgbp
35 3x8

single leg press
50 3x8
first time iv found that really hard

was trying to focus on getting my hips under and my elbows not flappy but the videos look a mess

coffee_cake

I have survived the weeks from hell. another exam session over. boom.
slept badly last night as well so i'm about ready to pass out for a week
but i am FREE

still enjoying the break from programming! i'd say if coach actually told me to do half of this i'd be like lol no

Squat
20 x8
40 x3
55 x2

70 4x5
very heavy today... it's bad when 60% is heavy lol
i was fairly bobbing them up and down though not the slowed down versions so. maybe that's why my fitbit thought it was cardio hahaha

Bench
20 x8
30 x5
40 5x5

very easy today?? did do my arch and all and tried to remember to place the bar a bit lower and keep the elbows less flappy

Face pulls
22kg 3x12

Tricep pushdowns
22kg 3x12

loving the tricep burn

Single leg press
50 3x8

Dumbbell shoulder press
7.5 2x8 bit too easy
10 4x8

arms were a great shape in the mirror during the ohp haha

not up to cardio yet.... am definitely up to this m&s cake though

coffee_cake

Went rapidly downhill after the above post with a cold... To be expected really! Sinuses are still trying to murder me but i think mostly over it



22 04 mess around

Dumbbell bench
15kg 5x10
Ss-
Dumbbell ohp
10kg 5x8
Prefer 7.5s after set 2 but couldn't find. Sets 3+ were more like 5+3 on the ohp

Single leg press
41kg 5x12
Easy

Leg curl
41 5x12

Lat pd
35 3x12

Treadmill walk 18 mins /2k steps/1.67km

Alf Veedersane

How much more bullshít studying/exams?