Can I come too

coffee_cake

01 09 block 3 w1d3

squat - comp tempo 310
65 4x6
i forgot what i was doing and did the first set high bar 320... dropped a rep or two on the last 2 sets. where did my depth go

bench
50 x1
42.5 4x4
trying to keep my elbows less 90 degrees for leverage but despite all the explanations from coach i think i still dont get it
he says it looks better tho

dips
-44 3x10

lying leg curl
50 3x8

rear delt fly
2.5 3x10
thumbs down


aw it's great to lift again i love lifting really

Dtp1979

Are you finding that you’ve lost much Strength?

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No, i did double the usual reps on the leg extensions?? Out of nowhere?
Squats are hard tho but iv been doing Tempo for so long it could just be adjusting. We'll see this week

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did some intervals outside.
was happy with my fastest pace then logged on to the interwebs and saw friends running marathons at a faster pace.

ah well... i'm trying

Alf Veedersane

bluewolf wrote: »

did some intervals outside.
was happy with my fastest pace then logged on to the interwebs and saw friends running marathons at a faster pace.

ah well... i'm trying

You can only improve your own pace. And you are!

coffee_cake

06 09 week2 d1

Squat - Comp
87.5 x1 x
80 4x5 4,4,4,3
75 x 3
Stuck w weight this time instead of dropping it but was v hard. I was going pretty slowly on the reps t focus on weight distribution and heels s that made it a bit harder

Tempo RDL - @310
50 4x6

DB Bench
15 3x 2/fail 12, 10

DB Flys
10 3x 3/fail 8, 8

Rows volunteered as tribute this time


No sugar September is continuing successfully. I am doing it to reset the tastebuds more than anything else, but the whole "stable blood sugar = no cravings" is very true. We'll see how the month goes but i might keep it up a bit longer

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07 09 w2d2

Tempo Bench - @320
37.5 5x5
Grand

Deadlift - Comp
115kg x1 grand

Deadlift - Comp
105kg 5x4 78%
Only did 3 sets

Assisted Pull-Up or Lat Pulldown
50kg (easier machine)
X 12, 12,12

Leg Extension
55kg x 12, 11, 10, 11
4 2/fail Set 1 target = 6 - 12

I have to do push ups also

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08 09 w2d3

Squat - Comp Tempo @310
60 4x10
Not a chance, doing 4x6 again


Bench - Comp
52.5 x1
45 4x4

Dips
-44 5x10
3 sets only ss w leg curl

Lying Leg Curl
3 x 8-12 , 50kg
Seated

Rear Delt Fly
2.5 3x12

Did full push ups instead of cheater ones

coffee_cake

real life took over last week... all very stressful but worked out wonderfully

squat
20 x5
40 x4
55 x2
70 x1
80 x1

87.5 x1 grand and heels behaved
82.5 2x4, 80 2x4
got v tired v quickly and the forward lean came back

rdl
50 4x6

DB bench
17.5 x6 , at which point my left arm failed and i nearly dropped the thing on my face
15 2x6
-ss-
DB flyes
7.5 3x12

kept the flyes light after the bench incident

reaaaaaally need to get out for a run

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7km jog
8 weeks to do a 10km and not make a show of myself so better get the runs in

I'll be honest, i was so wrecked after yesterday i was half expecting to only manage 1 km

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Couldn't face the gym since last log, finally decided to go and just do anything tonight.
Did a run outside first at my fastest pace yet for 3km.

Gym: i dropped a 20kg on my foot. Doesn't appear broken just bruised.
Anyway squatted first :
80kg x1
87.5kg x1
77.5 3x2 because i am a wuss and tired

Then the plate thing and trying not to cry for 10 mins
Tempo Bench 40kg 4x5
Rows 23kg 2x10

I guess i won't be running tomorrow.... Hopefully it'll just swell up and be ok soon

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3 10 w4d3 going backwards this week

Squat - Comp Tempo @310
60 4x6

Bench - Comp
Feet up only bc foot!
20 x8
30 x5
35 x3
42.5
50 x1 ELBOWS OMG
45 4x4 dropped to 42.5

Dips
- 41 3x8

Lying Leg Curl
3 x 12 , 32kg bc foot

Grand... Swelling went down after a couple days. Still multicoloured foot and living in runners

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5 10 w4d2

Tempo Bench
40 5x5

Rdl 5x4
50kg

Lat pd
32kg
5x10

Leg Extension
4 x 2/fail @ 45kg

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06 10 w4d1

Squat
20 x5
40 x3
60 x2
70 x1
80 x1

75 4x5
Stopped at 3

Tempo RDL
50 4x5



Db bench
15 3 x 1/fail
15kg x 12, 9, 8
Ss
Db flys
10 3x 2/fail 8, 7 , 7


Might go to doc for the foot this week. I think it shouldn't still be this tender

coffee_cake

Gota get an xray. Might be an upper body week this week...

Alf Veedersane

bluewolf wrote: »

Gota get an xray. Might be an upper body week this week...

A week for getting a sweet, sweet pump.

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turns out it was deload week
which worked out well because i only went today. this week was insane. blink and it's sunday night???

anyway foot news:
xray - showed something dodgy
sent for a mini ct scan
confirmed not broken. no other info given - they just kept me to tell me yes/no on a break and doc will tell me the rest. so we'll see this week.
it's still sore.

feet up bench
45 x1
40 2x4

feet up tempo bench
35 3x5

leg extension
45 3x8
-ss-
dips
-41 2x10

DB bench
15 28
-ss-
flyes
10 2x8

lying leg curl
36 2x12

lat pd
32 2x12

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16 10
W1d1

Squat - Comp Tempo @310
4x5 7 RPE 62.5kg
Tempo RDL - @310
4x6 7 RPE 50kg

DB Bench 3x3/fail
Set 1 target = 6 - 15
15kg x 10, 7,6
Ss
DB Flys 3x3/fail
Set 1 target = 8 - 15
10kg x 8, 7, 6

coffee_cake

deadlift 120kg
deadlift 105kg 5x3

tempo bench 42.5kg 5x4

lat pulldown 40kg 3x12

leg extensions (<3 ) 55kg x 15, 13, 12

xtrainer 20 mins while watching the cube + the chase. great craic

Alf Veedersane

bluewolf wrote: »

deadlift 120kg
deadlift 105kg 5x3

tempo bench 42.5kg 5x4

lat pulldown 40kg 3x12

leg extensions (<3 ) 55kg x 15, 13, 12

xtrainer 20 mins while watching the cube + the chase. great craic

Great crosstrainer viewing.

coffee_cake

30 10
W1d1 bl5 repeat

Squat - Comp Tempo @310
4x5 7 RPE 62.5kg

Tempo RDL - @310
4x6 7 RPE 50kg

DB Bench 3x3/fail Set 1 target = 6 - 15
15kg x 10, 9, 8
Ss
DB Flys 3x3/fail Set 1 target = 8 - 15
10kg x 10, 10, 9


Today : tester run 2km with the foot. It was quite sore to swim on last week.
Run was fine. Running ability has suffered a lot from the month off

coffee_cake

double session because i was busy the last few days. drinking yesterday...

ok
03/11 day 2&3 block 5

squat
20 x5
40 x3
55 x2
70 x1
80 x1

90 x1 depth was barely parallel if even - i was really focusing on heels today (and they didn't move. YUSS :cool: ). the weight on my back threw me as well and i panicked. i haven't done this weight since before the foot thing happened, iirc. so that's over a month ago? maybe 5 weeks. 27/09 anyway
the weight was actually grand though, i was well able

80kg 4x4

deadlift
not ideal to go straight in but benches were busy.
i was pretty wiped already at this stage

60kg x3
80 x2
100 x1
115 x1

125 x1
heavier than it should have been... 115 was already heavy

105 2x3
(supposed to be 110kg 5x3 but cba. fite me)

bench
50kg x1
47.5kg 5x3

just realised i forgot the CGBP!!!


lat pd
32kg x 10, 9, 8

lying leg curl
45kg x 10, 8, 8

leg extension
55kg 4x10

need to do some push ups

did not do cardio in the end as that took an hour and a half as it was
foot still sore to the touch but i don't care anymore and it can just suck it up. gonna try run tomorrow. if it's not lashing rain

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Tuesday

05 11 w2d1 bl4

Tempo squat
65kg 4x5 xxxx

Tempo rdl
4x6 60kg xxxx

Db bench
3x 2/fail 17.5kg x 8, 6, 5
Ss
Db flyes
3 x2/fail 12.5kg x 8, 8, 7

Rows
3x10 23kg xx

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Today

Basketball 🏀

Delighted to score a good few baskets. Bit of huffing and puffing as i haven't been running lately but all good! Love basketball

coffee_cake

did a few workouts - squats up to 90kg, lighter deadlifts, went to basketball on thursday and scored loads.
had a bit of a bug last week so it's good to be workin normally

coffee_cake

tempo squats
60kg 4x5

my hip reminded me i havent foam rolled in months

skipped the tempo rdls

dumbbell bench 15kg x 10, 9, 8
-ss-
flyes 10kg x 10,10,5

rows 23kg 3x12

i only did the rows because i felt guilty about not doing the tempo rdls

15 mins xtrainer

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ok the rest of last week it was too dark and miserable out and i just couldn't face going anywhere
i was saying to coach i might not test in december like originally planned as i feel like everything has been very haphazard altogether. he reckons my technique has improved loads though which i am delighted about, and i can still test if i want to
i said i would see after this week

so
wednesday
tempo squat 60kg 4x5

tempo rdl 50kg 4x6

db bench
15 3x9
-ss-
db flyes
10 x 10,8,9

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yesterday

tempo bench
40 5x4

deadlift
110 x1
didnt like the bar i was using so paused here to strip the bar and reload another one
120 x1
105 3x3 supposed to be 5x3 but i did enough work :pac:

leg extension
64kg 4x9
55 felt grand so thought i'd try bump it up, went great

swear i will do push ups today

Also i am shtiff. Must foam roll before heavy squats!

coffee_cake

Didn't want to go
Went anyway
I love heavier lifting

01 12

Squat
20 x5 x
40 x3 x
55 x2 x
70 x1 x
80 x1 x
90 x1 x grand
97.5 x1 x grand but forward lean
105 x 1 x too much lean
Safety bar setting 10
100 x1 x
100 x1x better?

Bench
20 x8 x
30 x5 x
40 x2 x
45 x1 x
50 x1 ok
55 x1

50 x2 x
50 x2

coffee_cake

hello strangers

last week work took over then i went on hols and drank a lot then i worked a lot then i drank even more and now im a wreck :pac:

tempo squat
65kg 6x3

db bench
15 x 10,8,8
-ss-
db flyes
12.5 x 8,6
7.5 x11

rows
32kg x 7,6,5

15 min jog on treadmill after