Can I come too

Dtp1979

caviardreams wrote: »

40kg OHP dude :eek: Shtrong.

Could easily have been 40 x 3

coffee_cake

Could be some competitions by end of year. OOOOO
Found an old cert and I've added 20kg to each of my squat and DL and about 10 to my bench since.
It'll be exciting having something like that to work towards

Deano7788

coffee_cake wrote: »

Could be some competitions by end of year. OOOOO
Found an old cert and I've added 20kg to each of my squat and DL and about 10 to my bench since.
It'll be exciting having something like that to work towards

Which one are you thinking of doing?

coffee_cake

Deano7788 wrote: »

Which one are you thinking of doing?

Not sure between Sept and Dec. I uhh need to do some work to make weight so Dec might be more sensible. I'll talk to coach and see. Maybe both YAY

Edit: oo I missed there's 2 in Sept. No idea either or!
What about you??

Deano7788

coffee_cake wrote: »

Not sure between Sept and Dec. I uhh need to do some work to make weight so Dec might be more sensible. I'll talk to coach and see. Maybe both YAY
What about you??

Basically the same to be honest. September would be ideal location wise but not even sure I’ll be vaccinated by then and still want to work on a few things I’m not happy with before I compete too. Want to make sure I’m in a position to hit a big enough total to qualify for nationals.

coffee_cake

Qualifying for nationals, exciting!

I think if I got a 360 total I'd be very happy with that. Prob a bit ambitious. 350

coffee_cake

Focused on ankle, hip, and t spine mob today instead of lifts. I didn't think my hips were that tight til I did a few of the gmb stretches especially the frog one. Jaypers

40 mins xtrainer

Time to be serious business

coffee_cake

Post test do whatever deload contd
20 06

Mobility done
Hb squats 60kg x 5,
Belt 70kg x 5, 5, 5
Push ups x7, 7, 7
I hate push ups

Quad leanbacks 10kg 3x6
Chest supported flyes 3.25kg each hand x 8, 8, 8

Pistol squat progressions (plate and counterweight)
I can get down on my right leg but barely a knee bend on my left. Strength or mob
Knee to wall distance for ankles is same for both. Did some single leg bw squats after

30 mins xtrainer

coffee_cake

Xtrainer morning 25mins

Post test do whatever deload contd
22 06

Sumo DL
110kg 5x2 xxxxx


Ohp
Up to 36kg then backoffs at 30kg

Lats 3x10 xxx
Tris 3 x 10 xxx
pistol squat progressions which turned into rfe split squats
Left leg still refuses to do anything more than a knee bend
Rfe was fine though

Xtrainer another 25 mins

Alf Veedersane

I would put money on the left leg being a mental thing. Only cos it sounds so familiar.

coffee_cake

Post test do whatever deload contd
24 06

lunges 30kg x 10, 10, 10
Ss
Db shrugs 17.5kg x 10, 10
Shrugs detoured into a shrug/dodgy power clean complex with the bar
NO mob anymore

Skulls 7.5kg DBs x 10, 10, 10
Ss
Quad leanbacks +10kg x 8, 8, 8


Db bench 17.5kg DBs x 8, 8, 8
Ss
Bro curls 7.5kg DBs x 10, 10, 10

Xtrainer 25 mins
It's just like old times

coffee_cake

Spent the last while doing a lot of xtrainer and being very hangry

New block d1 01 07

Split squat 2x 3 RIR 8-20 can do RFE
bar x 8, 8
Wow I am bad at these
SS
OHP 2x 3 RIR
Bar x 10, 10


Goblet squat (front squat?) 2x 3RIR 6-15
Did Goblet this time 17.5kg DB x 10,12
Ss
BB bent over rows 2x 3RIR bar x 12,12

Tris banded 2x 3RIR x 16, 15
Bro curls 2x 3RIR 7.5kg DBs x 10, 9

16 mins hr 120-150

And more xtrainer obvz

Coach has sent on the full program. 3 weeks of 5/wk accessories work. Week 2 will double the sets and ramp up reps as well. Interesting to mix it up

Dtp1979

Maybe it’s young folk talk but what is RIR?

coffee_cake

Reps in reserve

Leave some in the tank not max effort

coffee_cake

Block 1 w1d2 02 07

Split/Staggered Stance RDL 2x 3 RIR Set 1: 6-10 reps (assume each side)
40kg x 6, 5
Ss
Push-Up @320 2x 2RIR
4 reps (probably 0 RIR though), 3

DB RDL 2 x3RIR Set 1: 6-10 reps
17.5kg DBs: 13, 10
Ss
Single Arm DB Row 2x 3RIR Set 1: 8-15 reps
17.5kg DB: 6, 5

Incline Bench Curls or Behind Back Band Curl 2x 3RIR
7.5kg DBs x 8, 7
Dead Bug Heel Touches 2x 1RIR
10, 10
Kept accidentally turning it into leg raises

23 mins only 100 HR

25min xtrainer

https://www.youtube.com/watch?v=EzBqi-WHRdc
In case anyone else didn't know what the bug thing was

Haven't done much bike since we got the xtrainer ill try spinning tonight maybe

Alf Veedersane

Dtp1979 wrote: »

Maybe it’s young folk talk but what is RIR?

Essentially the same as RPE.

RPE 7 is the same as 3 RIR

coffee_cake

Block 1 w1d3

Feet-up Bench or DB Bench 2x 3 RIR Set 1: 6-10
40kg x 10, 8
Ss
Row of choice 2x 3 RIR
Swapped this out so i can do bb rows later
Pull aparts: had to use one side of a thin band I have NO STRENGTH x 10, 8

Incline DB or BB Bench 2x 3 RIR
Set 1: 8-20
30kg x 8, 8
Ss
Band Pull-aparts or Face Pulls 2x 2 RIR
Swapped with hollow holds:20s, 30s
Who tf is doing these for 60s

Dips (off bench) 2x 3 RIR
X 8,8
Still don't like these
Ss
Hollow Hold 2x 30 - 60s-
Swapped with bb rows: bar x 10,10

Doubling back to day 1 again for a double workout


d1

Split squat 2x 3 RIR 8-20 can do RFE
bar x 8, 8
SS
OHP 2x 3 RIR
Bar x 10, tried 30kg for 3 reps aha


Goblet squat 2x 3RIR 6-15
17.5kg DB x 15, 10
These are harder if u just did split squats ��
Ss
BB bent over rows 2x 3RIR
bar x 10, 10

Tris banded 2x 3RIR x 15,15
Bro curls 2x 3RIR 7.5kg DBs x 10, 8

That day 1 workout is a killer jfc

46 min total a fair bit of which was setting up incline bench bc i dont remember the last time I did it

coffee_cake

New block w2d1 06 07

Split squat 4x 2 RIR 6-15 can do RFE. Beat 8
Bar x 13, 11, 10, 10

SS
OHP 4x 4 RIR .beat 10
Bar x 11, 8,7, 8

Goblet squat 4x 2RIR 6-30
17.5kg x 13, 10, 9, 9
Ss
BB bent over rows 4x 2RIR
30kg x 8, 7,
Switched back to 20kg x 8, 8


Tris banded 4x 2RIR
Went one loop tigher: 12, 10,
Looser: 15, 12
Bro curls 4x 2RIR 7.5kg DBs x 12, 8, 8, 8

FML

1 hr xtrainer