Can I come too

coffee_cake

Block 5 w3d3 10 04

Hb squat 4x6 80kg
Turned into 4x4 xxxx
Stop tempoing

Db fly 3x 8-15 xxx
DB bench 3x 6-12 xxx

Rows 3x 6-12 xxx
Planks xxx slight improvement

coffee_cake

Block 5 w3d4 & a half 11 04

Tempo RDL 4x6 50kg xxxx
Tris 3 x 3/fail 10-20 7.5kgx2 3x12xxx

Leg curl with bands xxx

Ohp bar x 10, 10, 10
DB Curls 7.5kgx2 x 10, 11, 10

Bench 3 x 3/fail 6-15 40kg x 10, 10, 8
No wrist wraps
Partly laziness partly train wrists a bit

Been doing spinning again also

coffee_cake

Block 5 w4d1 13 04

Squat 2x1 110kg xx
Last warm ups :
80
86
96
102

4x2 96kg or 100kg
100kg cos bar is loaded xxxx


Bench will have to wait
Very pleased with squat form progress, less resemblance to good mornings at higher loads

coffee_cake

Who needs deadlifts anyway

140kg 2x1 which were near breakdown
134kg 2x1 which was v hard at that stage
126kg 3x2 which was way harder than on the way up

Ran out of time ill have to do an extra day just for benching at this rate

coffee_cake

Did a lot of stuff last week so no more lifting
Bad habit

Block 5 w5d1 20 04

Squat 2x1 110kg or 112 or something
Last warm ups :
80 x
86 x
96 belt x
104 x perfect
112 xx
112 was too slow stop tempoing
What a mess. What are you doing. Stop

4x2 100kg xxx three sets sue me

Bench 4x4 54kg x
Dropped back to 50 xxx

LAME

Form is still better than when i tested 2 yrs ago at 115. Weight nearly crumpled me in half. Lulz

new2tri19

Well done is your squat really good compared to bench or is my squat just terrible

coffee_cake

My bench is non existent
It's very bad always has been
Once I get more core and better form my squat might improve
Deadlift specialist haha

new2tri19

coffee_cake wrote: »

My bench is non existent
It's very bad always has been
Once I get more core and better form my squat might improve
Deadlift specialist haha

Yeah I feel that way about my squat, I think years of running biking etc and my legs just don't want to put muscle on them . Got to work with what we got I suppose . I seen some guy in YouTube squats everyday he's on day 400 or something I might do that sometime need to focus on what I suck at .
Your deadlift is great well done

coffee_cake

Nevermind about overdoing it every day or whatever these things take time you're doing well don't panic

Alf Veedersane

new2tri19 wrote: »

Yeah I feel that way about my squat, I think years of running biking etc and my legs just don't want to put muscle on them . Got to work with what we got I suppose . I seen some guy in YouTube squats everyday he's on day 400 or something I might do that sometime need to focus on what I suck at .
Your deadlift is great well done

One word: patience.

coffee_cake

It's been a week, and I'm tired and didn't want to lift today

Block 5 w5d2 24 04

Deadlift 3x1 7 rpe
130kg xxx keeping the weight light to work on this fwd roll and also I'm tired
2nd better than 1st. 3rd good too. No fwd roll. Maintain tension. Happy w that

3x2 7 rpe
120kg xxx

Bench 4x4?
52kg 2x4 xx

Didn't do anything else could not possibly be less in the mood for it today

coffee_cake

Block 5 w6d1
Pulling the weight back some
Squat
90kg 3x1 xxx
V easy

80kg 4x2 xxxx
Mad easy. Bracing ��

Bench 46kg 4x4 xxxx

Bent Over rows
bar 3x10 xxx


The 112kg last week wasn't that bad actually now that I watch it back again - the non tempo one anyway. Miles better than the 115 a while back.
Needed a rest this week. Surprised how easy it moved

coffee_cake

Block 5 w6d2 01 05
Deadlift 3x1 8 rpe
120kg today though xxx

4x2 8 rpe 110kg xxx
Just 3 sets. Going lighter today was the right move

Ohp testing because we're all doing it apparently : 34kg was easy but failed 40kg
Wasn't expecting that much tbh. Prob max out around 36kg. I guess no more 7.5kg dumbbells cop-out

Tempo bench 6x3
40kg xxxxxx

Tris xxx

new2tri19

coffee_cake wrote: »

Block 5 w6d2 01 05
Deadlift 3x1 8 rpe
120kg today though xxx

4x2 8 rpe 110kg xxx
Just 3 sets. Going lighter today was the right move

Ohp testing because we're all doing it apparently : 34kg was easy but failed 40kg
Wasn't expecting that much tbh. Prob max out around 36kg. I guess no more 7.5kg dumbbells cop-out

Tempo bench 6x3
40kg xxxxxx

Tris xxx

Well done 34-40 is a big jump . Adding 2.5kg feels like a huge difference on ohp.

coffee_cake

Yeah i have a pair of 2kgs and a pair of 1kgs so the higher range is limited for jumps. Cheers

coffee_cake

Block 5 W6 day 3.5 02 05

Hb squat 3x6 rpe 8
80kg xxx
Actually did sets of 6 today. It was grand. Just went parallel and slightly below tho

Banded leg Curl x 15, 15

Bench 36kg 3x8-15: 15, 12, 12

Curls 7.5kgx2 x 10, 10

Bent Over Lat raise 3kgx2 x 10, 10

Skulls 7.5kgx2 x 10, 20

Attempted a couple quad exercises, the lean back from kneeling worked the best. I tried a setup with bands and chair but couldn't work it. Also tried one where you're in a push up position and legs are on the bench and you lower the knees up and down but i was too close or too far from the bench or something. I miss the leg extensions machine. I'd love this if I could get it
https://customgymequipment.ie/shop/m8xx-lying-leg-curl-leg-extension/

Dtp1979

That’s pretty much what I made for my adjustable bench. Pricey enough isn’t it!

Dtp1979

Dtp1979 wrote: »

That’s pretty much what I made for my adjustable bench. Pricey enough isn’t it!

Like this, on done deal, is actually cheaper than what you’re looking at

coffee_cake

Ahhh i completely forgot! Time to check that out...

Alf Veedersane

MacGyver would be give my leg extension set up the nod of approval. Love having that burning pump again

Dtp1979

coffee_cake wrote: »

Ahhh i completely forgot! Time to check that out...

https://www.donedeal.ie/view/28002297

Dtp1979

Dtp1979 wrote: »

https://www.donedeal.ie/view/28002297

Here’s a different one, even nicer and cheaper. Please buy it before I do

https://www.donedeal.ie/view/27901956

Dtp1979

https://www.donedeal.ie/view/27901956

coffee_cake

I'm sold on the attachment idea. they're cheaper and less roomA lot of the attachments seem to be specific to certain benches so I'll have to find which one

Dtp1979

Alf Veedersane wrote: »

MacGyver would be give my leg extension set up the nod of approval. Love having that burning pump again

Give us a looksie

Alf Veedersane

Dtp1979 wrote: »

Give us a looksie

It's been put away but it basically consists of an ankle strap, green band, physio wedge and a single bed.

Put on ankle cuff, look band through it and then the other end through the leg of the bed. Sit on end of the bed at the opposite end to the side the leg with the band around it, back to that end, physio wedge under the leg to elevate it more (more resistance) and do the leg extensions.

Dtp1979

Alf Veedersane wrote: »

It's been put away but it basically consists of an ankle strap, green band, physio wedge and a single bed.

Put on ankle cuff, look band through it and then the other end through the leg of the bed. Sit on end of the bed at the opposite end to the side the leg with the band around it, back to that end, physio wedge under the leg to elevate it more (more resistance) and do the leg extensions.

No paperclip?

Alf Veedersane

Dtp1979 wrote: »

No paperclip?

That's what's stopping me from losing my balance.

coffee_cake

Block 5 week 7 proper deload 07
05
Weights to be similar to last week or 90% of w5

Squat 6 rpe or w5 -10%
94kg 2x1 xx
Nice n easy

84kg 4x2 xxxx

Bench 44kg 4x4 xx

Bent Over rows
20kg 3x10 xxx

Peaking block starting next week yaaaaa gime PRs

Alf Veedersane

Dtp1979 wrote: »

Give us a looksie

Style points for the socks