Sets of faahve

Mr. CooL ICE

May 14. W18D1

Squat:
20kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
120kg x 3
140kg x 2
150kg x 1
160kg x 1
145kg x 5
132.5kg x 7
132.5kg x 7
132.5kg x 7

Single + dropsets. The single was slow, but no obvious sticking points and form felt solid. And actually felt like an 8. 145x5 was a bit all over the place and the x7s killed me.

Bench:
20kg x 5
40kg x 5
60kg x 5
80kg x 3
95kg x 1
105kg x 1
92.5kg x 5

Up to single + x5 @9. There were supposed to be 2x5 @8 too, but the single and rep set had me raising my head off the bench. What's the point in lifting this weight if I'd get done for technicalities in a comp? So I cut out the 2x5 @90kg and instead did extra reps for...

3ct pause bench:
85kg x 4
85kg x 4
85kg x 4
85kg x 4
85kg x 4

These were all done with a huge emphasis on not raising my head or my ass. Weight felt heavyish but the extra pause means I can slow things down and ensure everything stays where it's supposed to.

Grand day

Mr. CooL ICE

May 15. W18D2

Deadlift:
70kg x 5
100kg x 5
120kg x 5
* belt *
140kg x 3
150kg x 2
160kg x 1
170kg x 1
180kg x 1 (+5kg sumo PR)
157.5kg x 5
152.5kg x 5
152.5kg x 5

Single, 1x5 @9 and 2x5 @8. Single was supposed to be 177.5kg but I decided to go up a little as form felt good during warmups. Everything from the 150x2 warmup moved slowly but felt solid. 180kg moved slowly, but form held together at least. Then drop sets almost killed me.

180kg is what I have in my head for an opener in July. I'd like to pull 190kg with room in the tank in the gym before attempting that though as meet conditions make everything feel heavier.

Pin press:
20kg x 3
40kg x 5
60kg x 5
80kg x 3
90kg x 3
90kg x 3
90kg x 3

Up to x3 @9, but I settled at RPE 8 instead because head kept rising off the bench. Decided to stick with a weight where I could at least try to make sure silly habits don't take over.

Front squat/pullup superset:
60kg x 5
80kg x 3
90kg x 3/x 5
90kg x 3/x 5
90kg x 3/x 5

60s rest between each exercise in the supersets. First time doing front squats in a while and they still feel like crap. Wanted to do more rounds but ran out of time.

Decent day

Mr. CooL ICE

May 17. W18D3

Reverse band squat:
20kg x 5 (no bands)
60kg x 5 (no bands)
80kg x 5
100kg x 5
* sleeves *
120kg x 4
* belt *
140kg x 4
160kg x 4
150kg x 4
150kg x 4
150kg x 4

Up to x4 @9. Was hoping I could go heavier, but it was the first time doing these in a while. Was concentrating on keeping my head position more neutral rather than down, and it definitely helped upper back tightness. But I forgot about that for 3/4 reps from the top set because I'm an idiot.

Bench (tng):
40kg x 5
60kg x 5
80kg x 5
90kg x 5
95kg x 3
85kg x 5
85kg x 5
85kg x 5

Up to x5 @9. 90x5 felt like a 9, but I thought "naaah, probably just a bad warmup set". Had to rack the bar after 3 reps at 95. Aside from hitting the pins on the 2nd rep, I just knew I'd be flattened if I tried for two more. And the 85s were tough, despite being a warmup weight on any other day. Disappointed.

Close grip incline bench:
20kg x 5
40kg x 5
60kg x 7
60kg x 7

Up to x7 @9. Was running short of time so was just going to do AMRAP-1 at 60kg and see where I was at, but 7 reps was it. First time doing incline in a while, but I was pretty weak here too today.

Mixed day.

Mr. CooL ICE

May 18. W18D4

1" block pull
70kg x 5 (from floor)
90kg x 5
110kg x 3
130kg x 3
* straps *
150kg x 3
170kg x 3
180kg x F
160kg x 3
160kg x 3

Up to x3 @9. Was supposed to be x4, but only realised afterwards. First time doing block pulls since last year. 170kg felt heavy, but there was more in the tank. Tried 180kg and got it 0.5" off the blocks and dropped it again. Wasn't worth it.

Used straps because why not. Now my wrist looks like I was wearing handcuffs.

JP press/facepull superset:
20kg x 7
40kg x 7
60kg x 7
70kg x 7/35kg plate x 20
70kg x 7/35kg plate x 20
70kg x 7/35kg plate x 20

Up to x7 @8. 3rd set was a messy grind, so stopped there.

Prowler sprints:
20kg length x 2
20kg length x 2
20kg length x 2
20kg length x 2
20kg length x 2

This weeks little bit of conditioning. 60s rest between rounds. Was wrecked.

Good day.

Mr. CooL ICE

May 21. W19D1

Squat:
20kg x 7
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
140kg x 2
150kg x 1
162.5kg x 1
155kg x 3
140kg x 5
140kg x 5

Heavy single, triple @9 and 2x5 @8. 162.5kg was an 8.5 and equalling my PR. Was concentrating on tucking my chin and generally having a more neutral neck during warmups, but forgot it for the top single. D'oh. Sweat was pouring out of me by the end of these.

Also got brand new shiny Titan sleeves. Can't say they make a big difference over my old Strengthshop sleeves yet. But they still have that brand new smell despite being soaked in sweat.

Bench:
20kg x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 2
100kg x 1
100kg x 1
95kg x 3
92.5kg x 3
92.5kg x 3

Heavy single, followed by 1x3 @9 and 2x3 @8. Had planned on going to 107.5kg, but my head rose for the first 100kg. Decided to just do 100kg and nail the technique, which I did and it felt easy. Still kinda annoyed that I didn't go as heavy as I had planned, but at least my planned opening weight is still comfortable.

3ct pause bench:
85kg x 4
85kg x 4

Was running out of time, so only got two sets in. Jesus, my hands and forearms were in bits by the end of these.

Alright day overall.

Mr. CooL ICE

May 22. W19D2

Deadlift:
70kg x 5
100kg x 5
120kg x 5
* belt *
150kg x 3
170kg x 1
180kg x F
170kg x 1
160kg x 1

Was supposed to be a heavy single followed by 1x3 @9 and 2x3 @8, but everything just felt weak. I did change my warmup routine a bit to cater for comp conditions but in retrospect, it was a bad idea. I was simply too cold after leaping from 150 -> 170. I usually have a 160 thrown in there. As a result, my confidence took a hit and I just wanted to get away from the barbell asap.

Recorded video of 180, but did not upload because what's the point in a video of me setting up for a deadlift and then just getting annoyed?

Floor press:
20kg x 5
40kg x 5
60kg x 5
80kg x 4
90kg x 4
80kg x 4
80kg x 4
80kg x 4

Up to x4 @9. Probably some sort of a floor press rep PR, not sure. Either way, it was nice to have something go well this morning.

SSB squat/chinup superset:
60kg x 5
80kg x 5
100kg x 2/x 3
105kg x 5/x 5
105kg x 5/x 5
105kg x 5/x 5
105kg x 5/x 5

Up to x5 @8. Had been stuck on 100kg for reps for a while so nice to go up a little bit. Another saving grace for today.

Bit of a crap day, but some lessons learned.

Mr. CooL ICE

May 24. W19D3

Pin squat:
20kg x 5 (no pin)
60kg x 5
80kg x 5
100kg x 5
120kg x 5
110kg x 5
110kg x 5
110kg x 5

Up to x5 @9. No progress, weight-wise from the last time. But form feels equally solid. Am pinching my scapula together that bit tighter and pulling down on the bar so everything feels a bit more solid. Basics, huh?

Bench (tng)
20kg x 15
40kg x 5
60kg x 8
80kg x 8
90kg x 8
82.5kg x 8
82.5kg x 8
82.5kg x 8

Up to x8 @9.5. Head stayed on the bench. Ass may have risen a little towards the end, but overall an improvement form-wise compared to before.

2nd drop set was a 10. I was gonna stop, but did a 3rd and form just fell apart. I didn't care by then and just wanted to get the work done.

OHP:
20kg x 8
30kg x 8
40kg x 8
40kg x 8
40kg x 8

Up to x8 @8, repeat. Could possibly have gone heavier, but was running out of time so left it at that.

Grand day.

Mr. CooL ICE

May 25. W19D4

Deficit deadlift:
50kg x 5
80kg x 5
110kg x 5
130kg x 5
150kg x 5
140kg x 5
140kg x 5

Up to x5 @9. These killed me this morning, but still happy with the weight. Only managed two drop sets because lower back was starting to ache. Probably wasn't getting into position properly.

Vote No to deficit deadlifts.

CGBP:
20kg x 15
40kg x 5
60kg x 5
80kg x 5
90kg x 5
85kg x 5
85kg x 5
85kg x 5

Up to x5 @9. 2nd drop set, I accidentally did regular grip for two reps, then reracked, adjusted and finished. D'oh. Grand otherwise.

Pullup:
x 10

Cheeky set because I had planned on doing more back stuff, but was running out of time due to voting before the gym.

Battle ropes:
20s on/20s off
20s on/20s off
20s on/20s off

First time ever doing these. Decided to mix things up for conditioning. They were horrible. Vote No to these fcukers too.

Grand day.

Alf Veedersane

Dole Scrounging Vegan Crossfitter wrote: »

Vote No to deficit deadlifts.

With all due respect, in the most unparliamentary language, f*ck you, Deputy Scrounger, f*ck you.

Mr. CooL ICE

May 28. W20D1

Squat:
20kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
140kg x 2
150kg x 1
160kg x 1
165kg x 1 (2.5kg PR)
150kg x 4
135kg x 6
135kg x 6

Single, 1x4 @9 and 2x6 @8. Was freaking out about the 165kg as it's a possible second attempt for July but managed to bag two spotters. Stuck somewhere in the middle but was quick out of the hole. 150x4 felt less than a 9, which was nice. The 135x6s felt deathly though. Probably just me hating higher rep stuff. Not that 6 reps is high, or anything.

Bench:
20kg x 12
40kg x 5
60kg x 5
80kg x 3
90kg x 2
100kg x 1
100kg x 1
105kg x 1
97.5kg x 3
90kg x 4
90kg x 4

Single, x4 @9 and 2x4 @8. First 100x1 warmup was a head-raiser so repeated it. Third rep in the 97.5kg set was slower than expected and I lost my nerve, so racked it. The 90x4s were horrible.

3ct pause bench:
80kg x 3 (cheeky pullup x5)
80kg x 3 (cheeky pullup x5)

Was running out of time so rushed these. Weight was easy. Did pullups because shoulders were a little achey yesterday and am aware I have been neglecting direct back work for a while.

Good day.

Mr. CooL ICE

May 29. W20D2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
130kg x 3
* belt *
140kg x 2
155kg x 1
165kg x 1
175kg x 1
180kg x F
180kg x F
160kg x 4
155kg x 4
155kg x 4

Single, followed by 1x4 @9 and 2x4 @8. 175 moved slowly. First 180 didn't even leave the floor; I gave up way too soon. Second got to my knees but I couldn't go any further, so dropped it. At least I got a little volume in afterwards.

Pin press:
40kg x 5
60kg x 5
80kg x 3
100kg x 2
110kg x 2
105kg x 2
105kg x 2
105kg x 2

Up to x2 @9. Was surprisingly ok.

Front squat/pullup superset:
60kg x 5/x 5
80kg x 5/x 5
80kg x 5/x 5

Was running out of time so cut these short. Pullups were made difficult due to my hands being in bits.

Frustrating day. Here I am getting annoyed:

Alf Veedersane

A very familiar feeling...

JJayoo

That's how I feel when I'm awake.

Dtp1979

Have you switched to sumo for good or will you go back to conventional for your next comp?

Alf Veedersane

Dtp1979 wrote: »

Have you switched to sumo for good or will you go back to conventional for your next comp?

I think he's found that he's better pulling sumo.

The weirdo.

Mr. CooL ICE

Dtp1979 wrote: »

Have you switched to sumo for good or will you go back to conventional for your next comp?

Dunno. Technically, I'm so bad at conventional that I'd need a coach to fix it for me. At least with sumo, I know it's not perfect, but technically it's fine.

I wouldn't mind returning to conventional some day but for now, I'll stick with sumo.

Dtp1979

Dole Scrounging Vegan Crossfitter wrote: »

Dunno. Technically, I'm so bad at conventional that I'd need a coach to fix it for me. At least with sumo, I know it's not perfect, but technically it's fine.

I wouldn't mind returning to conventional some day but for now, I'll stick with sumo.

You should re test conventional for the craic and see if your sumo has helped it.

Mr. CooL ICE

Dtp1979 wrote: »

You should re test conventional for the craic and see if your sumo has helped it.

Already tried and failed

170kg x 1
185kg x F
180kg x F
170kg x 1

No real plan here, except to see if my conventional deadlift had miraculously gotten better while exclusively doing sumo. Ah well

I recorded myself a few sessions later and my form was appalling, despite thinking it felt good. Think those gym fail videos where people look like dogs pooping.

After the July comp, I don't have anything planned so might give it another go for sh1ts and giggles.

Mr. CooL ICE

May 31. W20D3

Gym was a sweatbox this morning despite being empty and shutter open. Did a good bit of foam rolling and was sweating buckets by the end.

Reverse band squats:
20kg x 5 (no band)
60kg x 5 (no band)
100kg x 5
* sleeves *
120kg x 3
* belt *
140kg x 3
160kg x 3
170kg x 3
160kg x 3
160kg x 1

Up to x3 @9. Knees were a bit achey during heavier warmups but my right knee felt bad during the 2nd drop set, so I racked it early and decided to stop there.

Bench (tng):
20kg x 15
40kg x 5
60kg x 5
80kg x 4
90kg x 4
95kg x 4
90kg x 4
90kg x 4
90kg x 4

Up to x4 @9. Considering how drained I was by the heat, I'm happy with that weight.

Incline CG bench:
40kg x 6
60kg x 6
70kg x 6
65kg x 6
65kg x 6

Up to x6 @9. I'm terrible at incline anything and 2nd drop set was a 10, so I stopped.

By the time I was walking out, my knee felt fine. Perhaps it just needed a bit more blood to flow there? Who knows. Either way, my legs and shoulders have been feeling achey recently. I was considering doing a volume deload next week anyway but today has confirmed that I probably need one. I haven't really had a light week or any kind of deload so far this year, so it's probably overdue. Regardless, next week, I'll work up to RPE 8s instead of 9s and do perhaps one backoff set instead of aiming for three. Should be enough.

Mr. CooL ICE

June 1. W20D4

Lots of foam rolling. Glutes, quads and IT band area.

1" block pull:
70kg x 5 (no block)
100kg x 5
120kg x 5
140kg x 3
150kg x 3
160kg x 3
165kg x 3
155kg x 3

Up to x3 @9. My knees/shins became very achey after the 150x3. I suddenly realised that maybe my leg pains haven't been from squats; maybe they're from deadlifts? And yes, I noticed myself pushing off my toes for the 160x3. They moved quick, so for 165x3, I concentrated on the basic sumo cue of spreading the floor, which emphasised putting weight on the outside of the foot. They moved slowly, but no knee/shin pain. Eureka moment.

Did 155x3 and subsequently forgot about pushing out because I was chatting and shins/knees felt like they were in bits. Dope. Was literally limping so left these alone.

JM press:
20kg x 7
40kg x 7
60kg x 6
70kg x 6
65kg x 6
65kg x 6
65kg x 6

Up to x6 @9. Grand.

Lat pulldown:
41kg plate x 12
47kg plate x 12
53kg plate x 12
47kg plate x 12
41kg plate x 12

Had planned on supersetting one-arm rows with prowler sprints but needed to give my legs a rest. Decided on a whim do do lat pulldowns as I hadn't in ages. Paused at the bottom, slow concentric and good stretch at the top.

Not a good day. At least I'm becoming aware of form issues a few weeks before the meet instead of injuring myself and trying to wing it.

Mr. CooL ICE

June 4. W21D1

Knees were still achey on Saturday. After prodding myself around that area, I realised my calfs were tight as fcuk. I never really foam rolled my calfs much before but got stuck in over the weekend. It absolutely killed me, but my legs felt far better after. Good to know I'm probably not injured.

Squat:
20kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 4
140kg x 3
150kg x 1
150kg x 2
140kg x 3

Was going to be x5 @9, but overestimated how strong I felt after my warmups so top set was all over the shop. Maybe should have been 145x5 today. Oh well. Knees felt fine.

Bench:
20kg x 10
40kg x 5
60kg x 5
80kg x 5
90kg x 5

Up to x5 @9. Grand.

3ct pause bench:
80kg x 4
80kg x 4
80kg x 4

Up to x4 @8. Grand.

No back off sets for comp lifts today. Sweaty day nonetheless.

Dtp1979

Dole Scrounging Vegan Crossfitter wrote: »

June 4. W21D1

After prodding myself around that area

You had me thinking there. I really had no idea where that was going..

Mr. CooL ICE

June 5. W21D2

Deadlift:
70kg x 5
90kg x 5
110kg x 5
130kg x 3
150kg x 3
160kg x 5

Up to x5 @9. Have reduced my foot angle slightly and trying to remember the cue to spread the floor. These moved well. Pretty satisfying to finally have a half decent deadlift session after the last two crappy weeks. Onwards and upwards.

Pin press:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 3
100kg x 3
110kg x 3

Up to x3 @9. Surprisingly grand.

SSB squat/pullup:
60kg x 5
80kg x 5/x 5
90kg x 8/x 8
90kg x 8/x 8
90kg x 8/x 8

75s rest between exercises. No RPE in mind. Just figured that since I'm crap at anything beyond 5 reps, I'd go a little lighter than recent 5 rep weights and do it for more reps. Not exactly scientific, but got more volume in at least.

Good day.

The app I use to merge my videos is terrible for leaving the sound out of sync. However, it did a pretty good job of making it look like I have terribly creaky shoulders when bracing for presses:

Mr. CooL ICE

June 7. W21D3

Pin squat:
20kg x 8 (no pin)
60kg x 5 (no pin)
80kg x 5
100kg x 5
120kg x 5

Up to x5 @9. Thought I'd have more in me, but every single rep at 120kg was a grind. Wanted to leave the bar on the pins for last two reps, but persevered. No backoff sets.

Bench (tng):
20kg x 12
40kg x 5
60kg x 5
80kg x 5
90kg x 5
92.5kg x 5

Up to x5 @9. Was tempted to go for 95kg (due to my tendency to avoid 1.25kg plates) for top set but am sure I made the perfect call. No backoff sets.

OHP:
20kg x 8
30kg x 6
40kg x 6
45kg x 6
45kg x 6
45kg x 6

Up to x6 @8. Last set was a 9.5.

In and out in less than an hour. Happy to do less work in this feckin heat.

Mr. CooL ICE

June 8. W21D4

Paused deadlifts:
70kg x 5 (no pause)
100kg x 5 (no pause)
120kg x 3 (no pause)
120kg x 3
140kg x 3
150kg x 3
160kg x 3

Up to x3 @9. 160x3 was more like an 8 so should have tried 165. My shins/knees felt a little wobbly afterwards so maybe stopping there was a good thing. No backoff sets.

CGBP:
20kg x 10
40kg x 6
60kg x 6
80kg x 6
90kg x 6

Up to x6 @9. Nice to know that my CG bench isn't too far behind my regular bench. No backoff sets

Wide grip lat pulldowns:
41kg plate x 12
47kg plate x 12
47kg plate x 12
47kg plate x 12
47kg plate x 12
47kg plate x 12

Nothing scientific here; decided to do enough to get a pump. Pause and slow concentric with 60s rest. Didn't feel a burn when doing them but felt a pump when walking around during rests.

Prowler sprints/facepulls superset:
+20kg length x 2/35kg plate x 20
+20kg length x 2/35kg plate x 20
+20kg length x 2/35kg plate x 20
+20kg length x 2/35kg plate x 20

...because I hate myself. 60s between exercises. Prowler had me out of breath, but it was the facepulls that brought me to failure, much to my surprise.

Spent the whole session with a runny nose and in anticipation of an epic sneeze that never actually happened. Frustrating.

Alf Veedersane

Don't film deadlifts from the front. I felt like I was too close to being impregnated in the eye.

Mr. CooL ICE

I know you're joking, but there's a method to the madness. I'm just making sure my shin angle is alright and knees aren't caving in too early. I've filmed myself from the side often enough that I'm confident that my back is straight.

So... ass shot or impregnated eye?

Alf Veedersane

Dole Scrounging Vegan Crossfitter wrote: »

I know you're joking, but there's a method to the madness. I'm just making sure my shin angle is alright and knees aren't caving in too early. I've filmed myself from the side often enough that I'm confident that my back is straight.

So... ass shot or impregnated eye?

To be fair I was the same when I tried sumo.

Surely you should be getting was shots and posting them on instagram because fitspo and discount codes...?

Mr. CooL ICE

June 11. W22D1

Squat:
20kg x 10
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
130kg x 2
140kg x 2
150kg x 3
135kg x 5
135kg x 5
135kg x 5

Up to x3 @9, then 3x5 @8. Changed the latter stages of my warmup routine by adding 130kg. Previously, there was a massive difference in feeling between 120kg and 140kg, so reducing the jump might help. 150kg x3 felt heavy and moved slowly, but felt solid. If anything it probably was more like an 8. Considering I struggled to grind out a double last week, I needed this. And 150kg x3 needed to feel like at most a 9 if I want to use 160kg as an opener in a few weeks.

Satisfying. But not as satisfying as the feeling of taking off my sweat soaked knee sleeves.

Bench:
20kg x 15
40kg x 5
60kg x 5
75kg x 3
85kg x 2
95kg x 2
97.5kg x 3
87.5kg x 5
87.5kg x 5
87.5kg x 5

Up to x3 @9, then 3x5 @8. Resisted the temptation to do 100kg for top set and was glad I did, as all 3 reps were grindy but my head and ass stayed down. Happy.

3ct pause bench:
80kg x 5
80kg x 5
80kg x 5

Meh. Hate these, but they have to be done.

Good day.

Alf Veedersane

Obviously you thought the 150 felt like it was @9 but they moved nicely and I'd have said you had 2 more in you. You didn't slow that much coming through the sticking point.