Sets of faahve

Mr. CooL ICE

I've probably contravened the T&Cs by answering your question. I should know better than to piss off a robot.

Oh well.

Alf Veedersane

Mark Rippetoe wrote: »

I've probably contravened the T&Cs by answering your question. I should know better than to piss off a robot.

Oh well.

You'll know how píssed off it is when Week 4 deadlift numbers autopopulate...

Mr. CooL ICE

February 26

Not as crippled as I expected to be this morning. Glutes were worse than hamstrings.

Spoto press:
20kg x 5 (normal bench)
20kg x 5 (normal bench)
50kg x 5 (normal bench)
70kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Calibrated plates. Undershot target RPE of 8. Still getting used to my new setup as I need to ensure my knees don't cave or else the outside of my feet will go up.

Tricep pushdown:
35kg x 10
47kg x 10
59kg x 10
59kg x 10
59kg x 10

Grand.

In and out in 45 minutes. Grand.

Mr. CooL ICE

February 28

Got in a few walks and home mobility sessions since Tuesday as I was expecting similar doms as last week but felt grand this morning.

Deadlift:
75kg x 5
105kg x 5
130kg x 3
130kg x 1
142.5kg x 5
135kg x 5
135kg x 5
135kg x 5
135kg x 5
135kg x 5

Calibrated plates. Form wasn't the best in warmups and top set but I found my groove by the 2nd backoff set. Big thing was that my top set was a piece of piss. 142.5 x 5 should be easy anyway but only a few weeks ago, I could barely finish a similar weight (145kg) for a set of 4. Today it was an RPE 7 at most. Which means I've gotten stronger, IMO.

Stronger is not necessarily 1RM going up, but I'm more confident in my setup and more efficient repping the weights by not timewasting between reps. Also, enforcing proper form and maybe the recent RDLs mean my hamstrings have stopped being lazy pricks and are actually doing their job.

Squat:
20kg x 6
70kg x 5
100kg x 5
115kg x 5
115kg x 5
115kg x 5

Calibrated plates. Grand. Probably not as fast as I wish but form felt good.

OHP:
20kg x 5
30kg x 5
40kg x 5
50kg x 5
50kg x 5

5kg jump from last week and think I managed to undershoot RPE somehow. Hmm.

Drove away from the gym chuffed with myself. Good day.

Mr. CooL ICE

March 1

No chance of a walk last night so was expecting to be crippled this morning. Wasn't too bad but did plenty of mobility anyway. Glutes were tight.

Bench:
20kg x 8
50kg x 5
70kg x 5
82.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5

Calibrated plates. Again, fine, but this weight shouldn't be troubling anyway. Need to be careful with my foot placement. One backoff set had one foot more centered than the other and it felt really uncomfortable. I powered through it and shouldn't have.

Pause squat:
20kg x 5
70kg x 5
* belt *
100kg x 3
105kg x 5
105kg x 5

Calibrated plates. There was something about my bar path that was off and I couldn't quite figure it out. Didn't record any sets, so that doesn't help. Silly.

Hamstring curls:
29kg x 10
41kg x 8
41kg x 8
41kg x 8

Probably a hamstring curl PR. Dunno. Machine PRs count.

Facepulls:
41kg x 12
53kg x 2
47kg x 15
47kg x 15
47kg x 15

Tried to go up in weight but couldn't anchor myself so dropped back down.

Skullcrushers:
10kg x 5
30kg x 10
35kg x 10
35kg x 10
35kg x 10

Easier than last week.

Grand day. Nothing mad.

Alf Veedersane

Mark Rippetoe wrote: »

Glutes were tight.

The fitspo goal.

Mr. CooL ICE

March 4

A weekend of barely moving. Mostly due to weather. A total of around 6 hours in the car yesterday (fcuk you M7 tailbacks) meant I was dreading how I'd feel this morning.

Squat:
20kg x 5
70kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
132.5kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

Calibrated plates. Felt grand. Not brilliant but not terrible either. Considering the day I had yesterday, I'm happy.

Incline bench:
20kg x 10
40kg x 5
60kg x 5
67.5kg x 5
70kg x 5
70kg x 5

Probably an incline rep PR. I dunno. Incline still sucks but getting better.

RDL:
60kg x 8
100kg x 8
115kg x 8
115kg x 8

Used straps, as usual. Up in weight but undershot RPE. Good, I guess.

Hammer curls:
10kg x 10
15kg x 10
15kg x 10
15kg x 10

Bit of a struggle and overshot RPE. Meh.

Lat pulldown:
53kg x 10
65kg x 8
65kg x 8
65kg x 8

Grand

Reverse hyper:
50kg x 12
80kg x 12
80kg x 12
80kg x 12

Up in weight but undershot RPE. Can't complain.

Took an absolute age in the gym. Around 2 hours. Think I spent more time than usual faffing about between incline and RDLs. Oh well.

Mr. CooL ICE

March 5

Less doms than expected this morning. Was in a hurry so did practically no lower body mobility/warmups; just about enough to get hips loose for a wide bench stance.

Spoto press:
20kg x 10 (normal ROM)
50kg x 5
70kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Calibrated plates. Took a bigger jump than usual before working sets due to brain fart but it was ok. Think I hit my RPE spot on.

Also tried wearing flats instead of squat shoes to see if I preferred it. I didn't. Will revert to my PP3s.

Tricep pushdown:
47kg x 10
59kg x 10
59kg x 10
59kg x 10

Grand.

In and out in around 40 minutes and home on time to cook pancakes before the school rush. Grand.

Mr. CooL ICE

March 7

Got in a few walks over the last few days so not doms'd at all. Grand. Also weighed myself after my Tuesday pancakes and was 91.3kg, so at a safe weight even after a morning carb-up.

Deadlift:
20kg x 5 (RDL)
75kg x 5
105kg x 5
* belt *
125kg x 3
140kg x 2
152.5kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

Calibrated plates. Form for top set was poor enough. My 140kg warmup didn't feel perfect and I should have done another warmup set. Instead I motored on. Silly. Form came back to me by 2nd backoff set but I was tired and had no idea how I'd finish doing 5x5 @ 2.5kg over last week's top set, but I did it anyway. Happy, but wrecked.

And then I remembered I had to squat afterwards. Dis sum bullsh1t.

Squat:
20kg x 3
20kg x 1
20kg x 5
70kg x 5
100kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5

Calibrated plates. Somehow forgot how to put a bar on my back and took ages to remember. Program said "up to 122.5kg" so rather than feel sorry for myself and go for something lighter, I just did it. Rather than destroy myself with some silly 'beastmode' and power through wrecklessly, I just concentrated on making every rep perfect and well, they were grand.

OHP:
20kg x 5
30kg x 5
40kg x 5
52.5kg x 5
52.5kg x 5

Grand.

Mixed day, but happy overall. No idea what I'm doing next week. I assume it's the same but with higher intensity but you never know.

Mr. CooL ICE

March 8

Was expecting to be crippled this morning, but wasn't. Seems like the heavier the weights get, the less doms I get. Program layout adaptation. Says a lot for doms being a terrible indicator of actual progress.

Bench:
20kg x 10
50kg x 5
70kg x 5
80kg x 2
87.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

Calibrated plates. Was lacking tightness in top set and it may have been feet being narrow; not really sure. Made sure my feet were as wide as my mobility allowed. A few reps felt like the outside of my foot went up so need to be wary of that.

Pause squat:
20kg x 3
70kg x 5
100kg x 5
110kg x 5
110kg x 5

Calibrated plates. 4 reps fast and 5th rep a little slower. Was aiming for RPE 8 and probably undershot it.

Hamstring curl:
29kg x 10
41kg x 8
41kg x 8
41kg x 8

Grand. Undershot RPE.

Facepulls:
41kg x 15
47kg x 18
47kg x 18
47kg x 15

For last set, tried grabbing the ropes using the 'other' grip and it provided a different stimulus. Will try that again.

Skullcrushers:
10kg x 10
30kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10

Grand.

Grand day. Excited to see what the next 4 weeks is like.

Mr. CooL ICE

March 11

Hardly any movement over the weekend due to crap weather. Did bits of mobility here and there. Felt grand this morning regardless.

Squat:
20kg x 10
70kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
130kg x 1
140kg x 5
145kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5

Calibrated plated. Was to hit a set of 5 @ 10 today. Did the maths and thought 140 was a good call. Was an 8. Threw another 5kg on and it was maybe a 9.5. Not enough experience with RPE to judge it accurately but it could have been 10. Then a 5x5 for backoffs. Ugh. Brutal.

Form felt good but fell apart in later reps for the top sets. I've had a tendency to lose back tightness in later reps and have gotten better at holding it recently, but I lost some today between later reps. Guess it's a problem that hasn't gone away but I'm aware of it at least.

Incline bench:
20kg x 10
40kg x 5
60kg x 5
67.5kg x 5
67.5kg x 5
67.5kg x 5

Grand.

RDL:
60kg x 8
100kg x 8
* belt *
110kg x 8
110kg x 8
110kg x 8

Don't usually wear a belt for these but figured I might need to save myself a bit. Didn't really make much of a difference.

Hammer curls:
10kg x 5
12.5kg x 10
15kg x 10
12.5kg x 10

Grand.

Lat pulldown:
47kg x 10
59kg x 10
59kg x 10
59kg x 10

Grand

Ran out of time for reverse hypers because I spent aaages on squats.

Good day, but my lats are in bits.

Mr. CooL ICE

March 12

No chance of a walk last night because weather. Quads felt like rocks this morning. Bitta foam rolling followed by tears, grand.

Spoto press:
20kg x 10 (full ROM)
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

Calibrated plates. 2nd set felt like crap and I was considering dropping the weight to avoid overshooting RPE, but remaining sets were fine. Must have been doing something silly in the 2nd set and have no idea what.

Also took a liftout for last set. I rarely use them because I mostly train alone but am considering taking them in my next comp because I can. Receiving the bar just needs getting used to.

Tricepo pressdown:
35kg x 10
47kg x 10
59kg x 10
59kg x 10
59kg x 10

Grand. Probably undershot RPE so need to move up next time.

In and out in less than an hour. Grand.

Mr. CooL ICE

March 14

A 4km and 3.5km walk, along with random bits of squat sits meant I felt good this morning.

Deadlift:
20kg x 5 (RDL)
70kg x 5
105kg x 5
125kg x 3
125kg x 1
* belt *
125kg x 1
145kg x 2
155kg x 1
165kg x 4
150kg x 4
150kg x 4
150kg x 4
150kg x 4
150kg x 4

Calibrated plates. Program had me doing a set of 4 @10. Did the maths and it suggested 162.5kg. I thought it must be higher, so went with 165kg. That was a 9 at most. I was afraid of losing time so left it at that and marked RPE accordingly, which meant backoff sets were a higher %. Last warmup felt heavy so assumed I'd miss 165kg for reps, but the bar moved fast and I didn't really lose much form. Wasn't perfect, but better than expected.

Kinda wished I had more time. Oh well.

Squat:
20kg x 5
* sleeves *
70kg x 5
* belt *
105kg x 3
125kg x 5
127.5kg x 5
130kg x 5

Calibrated plates. Program had me squattingng 135kg for sets of 5 after doing RPE 10 deadlifts. Madness. Those are supposedly @ 83%. Even though I undershot deadlift RPEs, I still felt exhausted and needed to hurry, so undershot these. Felt bad after realising how easy 125 was, so increased it a little, and again.

Also managed to fit my new size S Titans past my calf. Counts as a PR.

OHP:
20kg x 5
20kg x 10 (bradford press)
30kg x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5

Got an ache between my shoulder blades so did some bradfords in the hopes it would loosen up. Didn't work as I need to get a roller ball in there to fix it. Was in a hurry so didn't push these.

Good day, but feeling beaten up.

Mr. CooL ICE

March 15

No walk last night. Felt surprisingly ok this morning. Lower back felt a little achey but that's the extent of it.

Bench:
20kg x 8
50kg x 5
70kg x 5
80kg x 3
90kg x 2
95kg x 5
97.5kg x 4+F
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Calibrated plated. Today was 5 reps @ 10. 95kg was a 9. Was going to leave it at that but didn't want the same regrets I had after yesterday, so went for 97.5kg. So close and am glad I tried. Backoff sets made me feel weak.

Pause squat:
20kg x 5
70kg x 5
100kg x 5
100kg x 5

Calibrated plates. 100kg was going to be my last warmup set before possibly going for 105/110 to possibly hit an RPE 8 but it felt like an 8 itself, so left it at that.

Hamstring curls:
29kg x 10
41kg plate x 10
41kg plate x 10
41kg plate x 10

Grand. No muscle spasms so hamstrings are definitely stronger and/or better conditioned.

Facepulls:
41kg x 15
47kg x 15
47kg x 15
47kg x 15

Grand. Tried this new grip and they're still harder and hit my back differently than normal.

Skullcrushers:
30kg x 10
30kg x 10
30kg x 10

Was running out of time and had to rush these.

Good day. Deload next week. I probably need it.

Mr. CooL ICE

March 18

Good bit of walking over the weekend and a rake a pints on Saturday, so was glad this morning was the start of a deload week.

Squat:
20kg x 8
50kg x 5
70kg x 5
* belt *
90kg x 5
110kg x 5
110kg x 5
110kg x 5

Calibrated plates. 2nd set felt like crap (think my elbows were very far back) but aside from that grand.

Incline bench:
20kg x 10
40kg x 5
50kg x 5
60kg x 5

Grand.

RDL:
60kg x 8
90kg x 3
97.5kg x 8

Strapless. Grand.

Hammer curls:
10kg x 10
10kg x 10
10kg x 10

Boring.

Lat pulldown:
47kg x 10
47kg x 10
47kg x 10

/snore

Reverse hyper:
50kg x 10
50kg x 10
50kg x 10

Grand.

Squats were the only thing in any way challenging today. Flew through everything else. Out of there in less than an hour, which is nice considering Mondays can be almost two hours.

Mr. CooL ICE

March 19

Only a short walk yesterday. No doms, as expected. Bitta hip mobility needed for bench though.

Spoto press:
20kg x 10 (full ROM)
50kg x 5
70kg x 5
70kg x 5
77.5kg x 5

Calibrated plates. Forgot to input my fatigue rating until afterwards which meant it jumped from 2x5 @ 70 up to 3x5 @ 72.5. Threw on extra so it averaged 72.5 overall. Everything felt easy, as expected.

Tricep pushdown:
47kg x 10
47kg x 10
47kg x 10

/snore

Including some extra mobility work, was gone in less than 45 minutes.

Mr. CooL ICE

March 21

3.5km walk yesterday. Not much else. Calves and glutes were abnormally tight this morning.

Deadlift:
70kg x 5
105kg x 5
125kg x 4
142.5kg x 4
142.5kg x 4
142.5kg x 4
142.5kg x 4

Calibrated plates. First two top sets felt like crap. No hamstring engagement and everything in the lower back. Realised my pelvis wasn't tilted forward enough (if that makes sense) so sorted it for the last two sets. Stupid mistake to make and it was probably because I took today for granted, being deload week and all.

Squat:
20kg x 5
70kg x 5
100kg x 5
110kg x 5
110kg x 5
110kg x 5

Calibrated plates. Felt weird. I think my form was good and bar moved well, but my legs just felt brittle or something? It was weird. They didn't feel weak, just that they were going to fall off or something. I dunno. Anyways...

OHP:
20kg x 8
30kg x 5
40kg x 3
45kg x 5

Calibrated plates. Grand.

In and out in about 1h15. Grand.

Mr. CooL ICE

March 22

No walkies yesterday. Calves unusually stiff again this morning. Hmm.

Bench:
20kg x 10
50kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5

Calibrated plates. Easy. Not going through the motions though as I'm still wary of feet not being completely flat unless glutes are flexed AF. Form breakdown that could easily happen regardless of the weight on the bar.

Pause squat:
20kg x 5
70kg x 5
87.5kg x 5

Calibrated plates. Snooze.

Hamstring curls:
35kg x 10
35kg x 10
35kg x 10

Grand.

Facepulls:
41kg x 15
41kg x 15
41kg x 15

Grand.

Skullcrushers:
15kg x 10
25kg x 10
25kg x 10
25kg x 10

Grand.

Deload week done. Can go back to lifting heavy things again next week cos that's when peak starts. And yeah, singles @ 91% are on the menu. Sweet.

Left glute was achey after squats, but I actually blame the benching for that one. Hopefully nothing a bit of rolling can't fix.

Mr. CooL ICE

March 25

One measly 4.1km walk over the weekend. But lots of DIY and ceiling painting meant I wasn't inactive either. Calves were stiff again this morning but otherwise felt good. Peak starts now.

Squat:
20kg x 8
70kg x 5
* sleeves *
100kg x 3
* belt *
120kg x 2
135kg x 1
145kg x 1
152.5kg x 1
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

Calibrated plates. 135 was shoddy, 145 better and 152.5 was smooth AF. It was slow, but form was perfect. No breakdown. I think the thought of a heavy bar got into my head and I ended up not being as aggressive out of the hole as I could have been, but I'll take it. No hips shooting up/back. That was nice. Triples felt tougher though.

Spoto press:
20kg x 5
50kg x 5
70kg x 3
80kg x 3
87.5kg x 3
80kg x 3
80kg x 3
80kg x 3

Calibrated plates. Smooth. All the leg drive. Top set target was RPE 7 and I think I nailed it.

Back raise:
x 15
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Haven't done these in an age so only added a 10kg plate. Lower back was pumped afterwards.

Hammer curl:
10kg x 8
12.5kg x 10
12.5kg x 10
12.5kg x 10

Grand.

Lat pulldown:
47kg x 10
59kg x 12
59kg x 12
59kg x 12

Grand.

Reverse hyper
50kg x 12
50kg x 12
50kg x 12

Was in a hurry so undershot these. Better than skipping them.

Good day.

Mr. CooL ICE

March 26

No walk last night. Had predicted doms this morning but it wasn't too bad. Grand.

Bench:
20kg x 10
50kg x 5
70kg x 4
80kg x 2
87.5kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3

Calibrated plates. Didn't feel as smooth as yesterday's spotos but bar 4th set, these were less than RPE 7.

Tricep pushdown:
47kg x 10
59kg x 10
59kg x 10
59kg x 10

Easy.

In and out in 45ish minutes. Grand.

Mr. CooL ICE

March 28

4.5 hours in the car yesterday. Only managed to get in a short stroll but did about 5 30s bouts of malasana while watching TV before bed. Better than nothing, I guess.

Deadlift:
75kg x 5
105kg x 5
* belt *
125kg x 3
145kg x 2
160kg x 1
172.5kg x 1
157.5kg x 3
157.5kg x 3
157.5kg x 3
157.5kg x 3

Calibrated plates. Felt heavy from the off. Warmups looked and felt good. Top single's setup was awful though; back nowhere near flat enough. But at least it moved relatively fast. Backoff sets felt a bit off. Don't think I was getting as much tension as I could have in the setup, meaning I was sort of holding back off on being aggressive off the floor for fear of losing position. Annoying.

Squat:
70kg x 5
* belt *
100kg x 3
120kg x 3
132.5kg x 3
132.5kg x 3
132.5kg x 3
132.5kg x 3

Calibrated plates. Form felt good. All 3rd reps were slow. Think I was still annoyed from deadlifts and let it get to me.

Military DB press:
10kg x 8
12.5kg x 8
15kg x 8
15kg x 8
15kg x 8
15kg x 8

Might be my first time doing these. Should have gone heavier as I completely undershot RPE.

Pretty meh day really.

Mr. CooL ICE

March 29

Few short walks yesterday meant I stayed somewhat mobile throughout the day. No doms this morning at all. Was expecting something in my hamstrings, but no.

Bench:
20kg x 10
50kg x 5
70kg x 3
85kg x 2
95kg x 1
100kg x 1
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3

Calibrated plates. Top single felt heavy and kinda crap but video looked like the bar flew up. I'm after a deload so bar feeling heavy in my hands is expected. Camera angle was set up to look at feet and ass and they stayed planted. 3rd backoff set was messy but last was the easiest and felt < 8.

Goblet squats:
10kg x 8
20kg x 8
30kg x 8
35kg x 8
40kg x 8
40kg x 8

First time doing these and had no idea what weight RPE 7 should have been. Undershot RPE with 40kg because I physically couldn't get any heavier a dumbbell into position. In I way, I can twist this and complain about being too strong...

Anyway, goblet squats replace pause squats in the peak and I assume it's because of reduced spinal loading or something. I'm guessing I could sub this out for belt squats from next week.

Hamstring curls:
29kg x 10
41kg x 10
41kg x 10
41kg x 10

Surprisingly easy.

Facepulls:
41kg x 15
47kg x 18
47kg x 18
47kg x 18

Grand.

Skullcrushers:
20kg x 10
35kg x 10
35kg x 10
35kg x 10

Shakey, but grand.

First week of singles @ 91% done. Squats went surprisingly well, deadlift was crap and bench was sort of as expected.

I started taking creatine 2 weeks ago and my weight has shot up. I had been hovering around 89-90kg which I thought was safe for the 93s, but it's now around 94-95kg. And going by how my belt feels, that weight is not in my belly. I heard it increases water retention, but never knew it was this much!

Mr. CooL ICE

April 1

Two 4.1km walks and some backbreaking gardening on Saturday meant I was fairly active. Was fairly loose this morning too.

Squat:
20kg x 8
70kg x 5
* sleeves *
100kg x 3
* belt *
120kg x 2
135kg x 1
145kg x 1
155kg x 1
160kg x 1
145kg x 3
145kg x 3
145kg x 3
145kg x 3
145kg x 3

Calibrated plates. Form felt like utter crap from 145 onwards and top single's depth was questionable. Concerning. Looking at video, it looked like I had forgotten my lats were there. Was able to sort it out for backoff sets. At least the top single moved relatively fast for something that looked and felt like crap.

Spoto press:
20kg x 8
50kg x 5
70kg x 3
80kg x 3
90kg x 3
82.5kg x 3
82.5kg x 3
82.5kg x 3
82.5kg x 3

Calibrated plates. Felt good.

Back raise/hammer curl ss
x 12/10kg x 10
10kg x 12/15kg x 10
10kg x 15/15kg x 10
10kg x 15/15kg x 8
10kg x 15

Was short on time so supersetted these.

Lat pulldown:
53kg x 12
65kg x 12
65kg x 12

Cut these short due to time. Also skipped reverse hypers.

Squats were a stark contrast to last week and then bad time management by me meant I couldn't finish everything. Frustrating day.

Also, didn't take creatine over the weekend and ended up, ahem, losing water weight through nature taking it's course more than usual since yesterday evening. Weighed myself this morning and down to 93.2kg. 48h without creatine looks like it's enough time for the water retention to start wearing off. Interesting.

Mr. CooL ICE

April 2

3.5km walk last night. Felt grand this morning. Graaand.

Bench:
20kg x 10
50kg x 5
70kg x 3
85kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3

Calibrated plates. Form was good but not perfect. Bar speed slowed down as the sets went on. Elbows were also starting to ache, which never happens for bench.

Tricep pressdowns:
47kg x 10
59kg x 10
59kg x 10
59kg x 10

Undershot RPE here, but elbows were concerning me, so took it easy.

I blame yesterday's utter lack of lat usage for squats. Usually it is my right elbow that hurts but they're both in bits now. This meet can't come sooner.

Mr. CooL ICE

April 4

4.1km walk yesterday and little else due to awful weather conditions. Felt fine this morning though.

Deadlift:

75kg x 5
105kg x 5
* belt *
125kg x 3
145kg x 2
160kg x 1
175kg x 1
185kg x 1
167.5kg x 3
167.5kg x 3
167.5kg x 3
167.5kg x 3

Calibrated plates. I pulled 190kg before albeit with fake weights so this is technically a conv PR and matching my sumo PR. Move a hell of a lot better than either of those too. Backoff sets were deathly though. Overall, happy.

Squat:
20kg x 5
70kg x 5
* belt *
100kg x 3
125kg x 2
135kg x 3
135kg x 3
135kg x 3
135kg x 3

Calibrated plates. Program called for 5x3 @ 140kg. Eh feck off Chad you bollix. Not gonna happen (especially after deadlifts) so adjusted fatigue rating. That said, first 3 sets were balls of sh1te. Realised I was lazy with my bracing, which I fixed for last set and that moved the best. Stupid, stupid complacency.

DB military press:
10kg x 8
15kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8

Grand.

Happy with today. There's hope for me yet.

coffee_cake

Yay conv pr

Mr. CooL ICE

April 5

No walks these days because fcuk that weather. And then car frozen over this morning No doms this morning whatsoever, which is bizarre. Thought my lower back at the very least would have been tired, but no. Not even sore hamstrings.

Bench:
20kg x 5
50kg x 5
70kg x 4
85kg x 3
95kg x 2
100kg x 1
105kg x 1
95kg x 3
95kg x 3
95kg x 3
95kg x 3
95kg x 3

Calibrated plates. Top single moved slow but feet and ass stayed planted. Success. First backoff set moved like sh1te. Realised I didn't use leg drive. Looked at video of my 105 and looks like I didn't use leg drive there either. Made sure leg drive was used and the rest of the sets were fine.

Kinda annoying. If everything comes together, I could set a massive PR in comp. But right now, everything seems to fall apart probably due to me being still half asleep.

Goblet squat:
25kg x 8
35kg x 8
45kg x 8
45kg x 8

Wanted to use the belt squat instead today but the one other person that was in the gym today started using it just as I was finishing bench. Typical. Anyway, realised that trying to stabilise 45kg in my hands gave me an insane bicep and abs pump that the belt squat wouldn't have.

Hamstring curl:
35kg x 10
47kg x 10
47kg x 10
47kg x 10

Grand. Heavier than last week but same RPE.

Facepull:
35kg x 10
53kg x 15
53kg x 15
53kg x 15

Grand. Heaviest I've ever gone with these.

Skullcrushers:
30kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10

These were tough. Overshot RPE a tad.

Upper body is feeling beaten up. Goblet squat PR, hamstring curl PR and facepull PR because accessory PRs totally count.

Also weighed myself after the gym. 92.8kg. Still injecting vials of creatine every day so dropping my calories by consciously eating less sh1te has helped. Who'da thunk it.

Mr. CooL ICE

April 8

4.1km walk Saturday. Shopping with a bit of walking yesterday but that's hardly exercise. Felt fine this morning.

Squat:
20kg x 10
70kg x 5
* sleeves *
100kg x 3
* belt *
120kg x 2
135kg x 1
145kg x 1
155kg x 1
162.5kg x 1
147.5kg x 3
147.5kg x 3
147.5kg x 3
147.5kg x 3
147.5kg x 3

Calibrated plates. Top single matched my PR and moved faster than I expected a PR match to move. However, depth was borderline, which I wasn't too happy with. Backoff sets were fine. All felt heavy but I got over it. Remembering I have lats helps a bit.

Spoto press:
20kg x 5
50kg x 5
70kg x 3
80kg x 3
90kg x 3
82.5kg x 3
82.5kg x 3
82.5kg x 3
82.5kg x 3

Calibrated plates. Undershot RPE 8 a tad. Reckon it's due to me remembering to use leg drive on the top set. Nice.

Back raise:
x 10
15kg x 15
15kg x 15
15kg x 15

Got dem stanky legs.

Dumbbell bicep curls:
12.5kg x 8
15kg x 8
15kg x 8
15kg x 8

Grand.

Lat pulldown:
53kg x 10
65kg x 10
65kg x 10
65kg x 10

These felt heavier than last week. Oh well.

Good day overall. Have sorted my upper body for squats so I need to pay attention to what's going on down below.

Alf Veedersane

It's natural to be a bit tentative on squat when you're at PR level - I know I've often felt a bit cagey going at something I had in my head was going to be heavy. Even if it's a triple...the 2nd and 3rd are always deeper when up near 3RM territory when I realise I have it.

The fact it moved well is the main thing. Just remember it the next day, get it below and full confidence restored.

Mr. CooL ICE

April 9

Got in a 3.5km walk last night. Teensy bit of quad doms this morning. Decided to try foam roll my triceps as I theorised they might be tight, which could be affecting my elbows.

Bench:
20kg x 10
50kg x 5
70kg x 3
77.5kg x 3
77.5kg x 3
77.5kg x 3
77.5kg x 3
77.5kg x 3

Calibrated plates. This is lighter than last week so I assume it's part of some sort of taper.

Tricep pushdown:
47kg x 10
65kg x 10
65kg x 10
65kg x 10

Up from last week. Grand.

Took my time today (approx 1hr overall) as I did some dead hangs between sets. Elbows felt good afterwards so maybe the extra TLC has helped.