Sets of faahve

Alf Veedersane

Everyone's mechanics is different so I'm just curious about how they'll feel moving from powerlifts. I think officially there is a 0.15" difference. Which sounds very little but can feel quite different.

Mr. CooL ICE

Well, I felt taller walking into the gym!

coffee_cake

Pp3 buddies
Did you get the pink ones too

Mr. CooL ICE

bluewolf wrote: »

Pp3 buddies
Did you get the pink ones too

Limited edition Hello Kitty rainbow ones

Dtp1979

Mark Rippetoe wrote: »

Limited edition Hello Kitty rainbow ones

Man, You gotta go barbie, she’s timeless

Alf Veedersane

Dtp1979 wrote: »

Man, You gotta go barbie, she’s timeless

Might help with your front rack as well.

coffee_cake

Come on barbie let's go party

Alf Veedersane

Power Perfects to 'Barbie Girl' in...how many posts?

Mr. CooL ICE

December 28

Paused deadlift:
70kg x 5
100kg x 5
120kg x 3
140kg x 1
140kg x 1
140kg x 1
140kg x 1
150kg x 1
150kg x 1
150kg x 1

No rest times, calibrated plates. Nothing crazy; just drilling setup cues. Felt a hell of a lot better than last week, but that wouldn't be hard.

OHP:
20kg x 10
30kg x 5
40kg x 5
50kg x 3
55kg x 1
60kg x 1
65kg x F
65kg x F
60kg x 1
60kg x 1
60kg x 1

No rests timed. Chanced my arm at a new PR but no joy. Matched my PB (60kg) for a few singles. Ah well.

Nothing serious. Just getting to the gym and moving a bit of weight.

Mr. CooL ICE

December 31

Barely moved over the last few days. Can't blame the weather; I was just lazy. Was as stiff as a plank this morning.

Squat:
20kg x 5
70kg x 5
90kg x 3
* belt *
110kg x 3
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

No timed rests, but I reckon they were at least 3 mins each. And calibrated plates. Form was good, but not perfect. A couple of reps had my head hanging forward but always corrected for the next rep. Sets got easier as I went on.

Bench:
20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

90s rest, calibrated plates. Form was really good but I felt weak. Am resting the bar on my chest during the pause more instead of keeping tension in my arms and it has helped me keep my ass down. Not sure how but I'll take it.

Started to feel pukey during warmups. My general fitness from being a lazy bum and eating sh1te the last few weeks has really started to show.

NG lat pulldowns:
53kg plate x 12
59kg plate x 12
65kg plate x 12

60s rest. Meh.

Gym closed tomorrow, so only deadlifting once this week. Boo.

Mr. CooL ICE

January 3

Got out and had some semblance of light exercise the last few days. Had quad and tricep doms with the latter being a bit of a new one. Small bit of stretching this morning and I was nimble.

Squat:
20kg x 5
50kg x 5
70kg x 5
* belt *
90kg x 5
112.5kg x 7
112.5kg x 7
112.5kg x 7
112.5kg x 7

180s rest, calibrated plates. Form felt grand. I felt something in my hamstring towards the end of set 2 and remembered I never did glute stretches this morning. Did some while resting. Was tempted to just stop altogether out of fear of hurting myself but motored on anyway.

Bench:
20kg x 8
50kg x 5
70kg x 3
80kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3

90s rest, calibrated plates. These felt surprisingly good. Ass rose only once. For some reason, my ass has been far easier to keep down since I started sinking the bar deeper into my chest. I haven't changed anything else and can't see how the two are connected, but I'll take it.

Could feel something in my hamstring while using leg drive. Hmm.

Cable rows:
59kg plate x 15
71kg plate x 15
71kg plate x 15
71kg plate x 15

60s rest. Holding back a bit on these cos deadlifts tomorrow.

Single leg hamstring curls:
17kg plate each leg x 10
17kg plate each leg x 10
17kg plate each leg x 10

60s rest. Alternating between legs for every rep. Slow and controlled and just about enough to get blood into the hammies. Hamstring felt better after these.

Grand day. Slightly miffed that a small injury from over 3 months ago rears its ugly head seemingly at random. Just going to work around the fcuker.

Mr. CooL ICE

January 4

No walk last night. Quads (and forearms?) has mild doms this morning. Did glute stretches and hamstring warmups because hamstrings.

Bench:
20kg x 5
50kg x 5
65kg x 6
75kg x 6
75kg x 6
75kg x 6
75kg x 6

90s rest, calibrated plates. Too easy.

Pause deadlift
70kg x 5
100kg x 1
100kg x 1
100kg x 1
* belt *
120kg x 2
135kg x 3
135kg x 3
135kg x 3

Another day, another bit of setup experimentation. Today I set up (i.e. breathed and braced) from a stiff legged position before lowering my hips and starting the pull. I also locked my shoulders before breathing, which has made things more stable. Recorded my warmups because I needed to check a few things. I'm far better at locking my shoulders in double overhand and I forget far too easily when one hand is under. On top sets, it was fine for the first rep but became more apparent on subsequent reps. Just a case of being more consistent and disciplined. Practise practise practise.

Barbell row:
60kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Lower back was fried doing these so hard not to use my legs.

CG bench:
50kg x 3
70kg x 3
80kg x 3
80kg x 3
80kg x 3

90s rest, calibrated plates. Also, first time doing CG paused; have always done touch and go for CG. Bar felt light enough too.

Nice day. Proper work starts next week.

Mr. CooL ICE

January 7

Decent bit of walking over the weekend + taking down decorations = GPP. Was nimble enough this morning.

Squat:
20kg x 5
50kg x 5
70kg x 5
* belt *
90kg x 5
110kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

150s rest, calibrated plates. Same sets/reps as last week but with lower rest times. Had probably one dodgy rep but overall, was pretty solid. And no pukey feeling, so my conditioning is now somewhere above rock bottom.

Bench:
20kg x 5
50kg x 7
70kg x 5
77.5kg x 7
77.5kg x 7
77.5kg x 7
77.5kg x 7

120s rest, calibrated plates. These were far tougher than expected, considering bench has been feeling good recently. For some reason, I decided to breath out when the bar was on my chest on rep 6 of the 3rd set. I have absolutely no idea why I did that. But I was able to compose myself and finish the set anyway. Last set was awful.

CG NG cable row:
59kg plate x 10
71kg plate x 10
71kg plate x 10
71kg plate x 10

60s rest. Easy.

CG bench:
70kg x 6
70kg x 6
70kg x 6
70kg x 6

90s rest. Ughghghgh.

"y u do dis" - my triceps. Grand day otherwise.

Mr. CooL ICE

January 8

No doms this morning. However, stomach was in bits and I felt terrible. I blame the pint of ice cream sundae I had last night. Well, it was served in a pint glass and was up to the top so was practically a pint.

Deadlift:
20kg x 5 (RDL)
70kg x 5
100kg x 3
* belt *
120kg x 2
140kg x 2
155kg x 4
155kg x 2+F
155kg x 2
155kg x 2
155kg x 2
155kg x 2

No timed rests, calibrated plates. Was supposed to be 4x4 @ 155kg, but I just felt terribly weak. I can't decide if it was my stomach or if I'd have been weak regardless. Either was, form was pretty good. Kept a perfectly flat back and properly locked shoulders most of the time. Any dodgy reps (in particular, rep 4 of first top set and the failed rep on 2nd set, which I intentionally dropped due to being out of position) were because I braced from a stiff legged position (as normal) but didn't actually drop my hips low enough to 'wedge' myself between the bar, which meant those reps were conventional/stiff leg hybrids that just felt awful.

Yeah, things didn't go to plan but there are definitely some positives I can take from this session. I know what to do to get my form right; I just need to increase my consistency.

Bench:
20kg x 5
50kg x 5
70kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

105s rest, calibrated plates. Easy.

Chest supported row:
40kg x 6
60kg x 6
60kg x 6
60kg x 6
60kg x 6

60s rest. Grand.

Mixed day. At least my bench feels weirdly good.

Mr. CooL ICE

January 10

Hamstrings were in bits all day yesterday. No amount of movement or stretching helped. Must be a sign that I had been deadlifting wrong for so long that the right body parts are now playing catchup.

Squat:
20kg x 5
70kg x 5
90kg x 5
* belt *
110kg x 3
117.5kg x 7
117.5kg x 7
117.5kg x 7
117.5kg x 7

180s rest, calibrated plates. These wrecked me. Form felt pretty solid and no silly mistakes or tipping forward for the most part. Got a little sloppy on the last set but I think that was more fatigue than anything else.

OHP:
20kg x 10
30kg x 8
40kg x 8
40kg x 8
40kg x 8

90s rest. Been a while since I've done rep work for OHP (been mostly doubles/triples) and shoulders were wrecked after it.

Chest supported row:
40kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10

90s rest. Was supposed to be RPE 8.5 and I probably undershot it massively.

Barbell glute thrust:
40kg x 2
* padding *
40kg x 6
60kg x 6
60kg x 6
60kg x 6

90s rest. First time ever doing these. And yeah, padding is needed. What I know of these is that you can go way heavier than you think but I just kept conservative for practise purposes.

Grand day. Did feel slightly pukey after squats but I got over it.

Mr. CooL ICE

January 11

Plenty of walking last night and was nimble this morning. Hamstrings still in bits from Tuesday though.

Bench:
20kg x 5
50kg x 5
70kg x 5
80kg x 2
85kg x 4
85kg x 4
85kg x 4
85kg x 4

120s rest, calibrated plates. First two sets felt weak and my ass rose a bit. I was using a cheap bar and guessed that the rings were wider than the comp bar, so narrowed my grip by a finger and voila, bar started flying up.

Paused deadlift
70kg x 1
70kg x 5
100kg x 3
* belt *
120kg x 3
137.5kg x 3
137.5kg x 3
137.5kg x 3

No timed rests, calibrated plates. Form didn't feel great and I couldn't figure it out until after the very last rep. Typical. Had been setting my shoulders in the right spot but not locking them tight. But at least the bar didn't feel heavy today.

Barbell row:
20kg x 8
50kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

60s rest. Grand. Was supposed to be RPE 9 and I probably undershot it.

CG bench:
70kg x 3
80kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3

90s rest. Was supposed to be RPE 9 and I probably undershot it for first set but it was 9 by the last. Grand.

Mixed day. Need recovery.

Mr. CooL ICE

January 14

Decent amount of walking over the weekend. Probably ~10k. Was nimble enough this morning.

Squat:
20kg x 5
70kg x 5
90kg x 5
* belt *
110kg x 3
120kg x 1
130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 2

150s rest, calibrated plates. Form was solid but squats just didn't feel great. Think the bar is just heavy for me. I ended up tipping forward and good morninging up for both reps of last set so racked the bar early as I had no idea what was going on; I know I was bracing properly but still felt awful. Afterwards, I think I may have placed my feet too close together but I'm basing that on little more than a hunch. Silly.

Bench:
20kg x 5
50kg x 5
70kg x 5
80kg x 7
80kg x 7
80kg x 7
80kg x 7

120s rest, calibrated plates. Last rep was grindy. Grand otherwise.

Chest supported row.
40kg x 6
60kg x 6
65kg x 6
65kg x 6
65kg x 6
65kg x 6

60s rest. Grand.

CG bench:
70kg x 6
75kg x 6
75kg x 6
75kg x 6

90s rest. Graand.

Squats were a mess, but I've something to take away from today. Bench is going great which is the norm these days.

Mr. CooL ICE

January 15

No walkies last night. No quad/glute doms this morning, which would indicate to me that my squat form yesterday was not as good as I thought it was. Was also pretty nimble.

Deadlift:
20kg x 3
70kg x 5
100kg x 4
120kg x 4
140kg x 4
155kg x 3
155kg x 2 x a bunch

No times rests, calibrated plates. This week was supposed to be 4x4 @ 160kg but I dropped back to last week's weight because of how that went. Still couldn't rep for my life. Did a whole bunch of doubles instead and lost count of how many, but I reckon it was 5-7 doubles.

My form was actually good. Not perfect, as shoulder locking was inconsistent. But these days, my back/hip angles are spot on and my hamstrings are being engaged more than they ever were. I think I'm actually using my hamstrings properly and therefore, they are lagging behind everything else in the chain. My first rep is always good but my legs tremble like crazy when setting up for any subsequent rep. If I ignored form and ripped the bar off the ground, I'd be able to get the work done. But no, screw numbers. I've been deadlifting badly for long enough.

Bench:
20kg x 5
50kg x 5
70kg x 5
80kg x 3
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

120s rest, calibrated plates. This might be a calibrated plate 5x5 PR. Not sure. Need to check. Either way, it's probably the best 5x5 that this weight has ever felt.

Barbell rows:
20kg x 10
50kg x 6
70kg x 6
70kg x 6
70kg x 6
70kg x 6

60s rest. Was supposed to be RPE 9 and I might have undershot it.

Another mixed day. Screw full power, Imma go for a bench only comp. And come last there too.

Mr. CooL ICE

January 17

Good bit of walking since the last session but holy crap, hamstring doms is still as brutal as ever. I made an effort to foam roll the hammies this morning and while brutally sore, did provide some kind of relief afterwards. Hammies aside, was nimble this morning.

Squat:
20kg x 10
70kg x 5
90kg x 5
* belt *
110kg x 3
120kg x 7
120kg x 7
120kg x 7
120kg x 7

180s rest, calibrated plates. These wrecked me. I'm pretty sure form was better than Monday because by the end of the 3rd set, my legs were pure jelly and I knew at that point that tomorrow would be painful. Added 60s rest before 4th set and that was tough.

Recently, I can feel something in the location of my hamstring injury during squats, but it has always been towards the end; either last few reps of last sets, or just in the very last set. Today, it was only my very last rep. Today I recorded only my last set and I noticed something for my last rep: My knees and hips were a little further backwards compared to the rest. Therefore, my hamstring issues only crop up when I squat badly and I squat badly only when fatigued. I think.

OHP:
20kg x 10
30kg x 10
42.5kg x 8
42.5kg x 8
40kg x 8

90s rest. Was supposed to be RPE 8.5. Think I overshot it on first set and should have dropped it for 2nd, but didn't. Then last set was a 10. Oops.

Chest supported row:
40kg x 10
50kg x 10
55kg x 10
55kg x 10
55kg x 10
55kg x 10

90s rest. Undershot these again, but closer than last week.

Barbell glute hip thrusts:
40kg x 6
60kg x 6
80kg x 6
80kg x 6
80kg x 6

90s rest. Heavier than last week but still plenty of room in the tank. These were far more stable as I had my hands on the bar. Last week, it was elbows on the bench. Imma instahun now.

Grand day.

Mr. CooL ICE

January 18

Only a short walk last night. Had surprisingly little doms this morning and was rather nimble. Grand.

Bench:
20kg x 10
50kg x 8
70kg x 5
80kg x 3
87.5kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4

120s rest, mostly calibrated plates. Dunno. Wasn't really feeling any groove. Bar felt heavier than expected, but never struggled anyway. Recorded last set and noticed my forearms were pointing a little back towards my head. Dunno if that's a regular thing so I need to record my bench more often.

Paused deadlift:
70kg x 5
100kg x 2
100kg x 2
120kg x 4
120kg x 2
140kg x 3
140kg x 3
140kg x 3

No timed rests, calibrated plates. Spent extra time warming up as something didn't feel right and I couldn't figure out what. For some reason, everything fell together on the top sets and they felt brilliant. Think my shoulder locking was perfect. Recorded the last set and it looks like lower back/hip angle was perfect for first rep but a tiny bit off for 2nd and 3rd.

And the sets got easier as I went on. Hmm.

Barbell row:
50kg x 5
70kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5

60s rest. Grand.

CG bench:
70kg x 3
80kg x 3
85kg x 3
85kg x 3
85kg x 3

90s rest. Was supposed to be RPE 9. First set was but last set felt lighter

Grand day. A day of opposites in terms of how things usually feel. But sher I'll take it.

Alf Veedersane

The log title should really incorporate 'nimble' somehow.

Mr. CooL ICE

Howbowdah

Alf Veedersane

Joe and Rippetoe probably clash...

Mr. CooL ICE

Spoke too soon. Realised it's actually called "Limber 11" and not nimble.

So, what's with airline peanuts?

Alf Veedersane

Snowflake millennials and their allergies something something.

Mr. CooL ICE

January 21

A few sporadic walks over the weekend and was a little stiff this morning. Bitta stretching, grand.

Squat:
20kg x 6
50kg x 5
70kg x 5
90kg x 3
* belt *
110kg x 3
125kg x 3
135kg x 3
135kg x 3
135kg x 3
135kg x 3
135kg x 3

No times rests, calibrated plates. First set was shakey and it may have been a combination of hyperextending my mid back and simply being afraid of the bar. Dialed in proper bracing for 2nd set and started getting aggressive out of the hole and everything was easier. Went from "i wanna go home" mode to "bring it on" mode pretty sharpish. Happy.

Bench:
20kg x 8
50kg x 8
70kg x 6
80kg x 6
80kg x 6
80kg x 6
80kg x 6

120s rest, calibrated plates. Grand.

NG CG cable row:
59kg plate x 10
71kg plate x 12
71kg plate x 12
71kg plate x 12
71kg plate x 12
71kg plate x 12

60s rest. Was supposed to be chest supported rows 5x5 @ 8.5 but station was being used.

CG bench:
70kg x 5
80kg x 5
80kg x 5
80kg x 5
75kg x 5
75kg x 5

90s rest. 5x5 @ 8.5. 3rd set was awfully grindy so dropped weight to try keep it at 8.5. Grand

Wasn't sweaty at all. Don't know if it's because of low reps or because it was freezing. Good day. Am happy.

Mr. CooL ICE

January 22

No walk last night and stiff as a plank this morning. Mild glute doms but no quad doms.

Deadlift:
70kg x 2
70kg x 5
100kg x 3
120kg x 3
140kg x 2
140kg x 1
150kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2

No timed rests, calibrated plates. Form during warmups was mostly perfect. Form seemed to deteriorate right at the top sets solely as a result of bad setup. Looking at the videos, there was a lot more fidgeting before actually pulling the bar off the ground compared to the warmups - issue seems to be in my head. Buuuttt, the bar felt pretty light so all things considered, it wasn't so bad after all. Hamstrings may have finally begun catching up.

Bench:
20kg x 5
50kg x 5
70kg x 5
80kg x 2
87.5kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4

120s rest, calibrated plates. Felt weak today. Not sure why. Was using a new comp style rack so maybe a change in equipment threw me a little. Dunno.

Barbell row:
50kg x 6
70kg x 6
80kg x 6
80kg x 6
80kg x 6
80kg x 6

75s rest. Grand. Was supposed to be RPE9 and may have undershot for the first few sets.

Hammer curls:
5kgs x 30

Just to get some blood flowing to the area. Elbows are getting achier and achier the last few weeks. Have a feeling it is because I've recently gone thumbs-under for squats. Last time I had achey albows, I went thumbs over and it fixed things, but at the cost of the bar feeling less secure on my back. I'll see if the curls help and will just try to suck it up.

Grand day.

coffee_cake

Mine are achey on the wobbly bar, when I'm not warmed up enough, and if my hands are too close. As long as elbows are close you're good
Might help

Alf Veedersane

I had elbow problems from too narrow a grip.

Then I also had squat problems from too narrow a grip because I couldn't get any thoracic extension (funnily enough, H****y had a video on that).

Mr. CooL ICE

January 24

~5 hours in the car yesterday and no chance to stretch the legs properly. Was stiff as a plank this morning, as expected. Did a few sets of single hand band pushdowns as doing things to extend the elbow makes them feel good.

Squat:
20kg x 5
50kg x 5
70kg x 5
90kg x 5
* belt *
110kg x 3
120kg x 1
127.5kg x 5
127.5kg x 5
127.5kg x 5

180s rest, calibrated plates. These were good. Form felt solid. Not a dodgy rep amongst them and no hamstring worries.

OHP:
20kg x 10
30kg x 8
40kg x 8
45kg x 6
45kg x 6
45kg x 6

90s rest. Grand. Supposed to be 8.5 and undershot at the start but was right by the end.

Chest supported rows:
40kg x 10
60kg x 10
65kg x 10
65kg x 10
60kg x 10

90s rest. Supposed to be 9. 2nd set @ 65kg got sloppy so dropped the weight. Grand.

Barbell glute thrusts:
60kg x 6
80kg x 6
100kg x 6
100kg x 6
100kg x 6

90s rest. Supposed to be 8 but was probably 7 all the way through. Probably the closest I have come to knowing what RPE I'm doing these at. Feet slipped on the very last rep and I kicked a cloud load of the black rubber things off the astro. Oops. Still not an instahun xox

Good day overall.