Sets of faahve

Mr. CooL ICE

April 11

4.1km walk yesterday. Felt fine this morning.

2" block pull:
70kg x 5 (from floor)
105kg x 5 (from floor)
* belt *
125kg x 3 (from floor)
125kg x 1 (from floor)
145kg x 2
160kg x 1
175kg x 1
175kg x 1
175kg x 1
175kg x 1
175kg x 1
175kg x 1

Calibrated plates. Was given an RPE to hit for singles but it's been aaages since I've done these (especially conv) so didn't know how to gauge it. First seemed heavier than expected but I put it down to being cold. 2-4 were alright but 5 and 6 were overshot. Hmm. Silly.

Squat:
20kg x 5
70kg x 5
* belt *
100kg x 3
120kg x 3
135kg x 1
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

Wanted to quit after first top set, but persevered. First 3 sets were hellish. 4 and 5 were slow as balls but actually felt more solid. Last heavyish squats before meet day.

Dumbbell military press:
12.5kg x 8
17.5kg x 8
20kg x 8
20kg x 8
20kg x 8

Grand.

Had a good bitching session about how meet prep sucks and everything hurts with one of the lads in the gym and it's nice to know I'm not the only one that feels this way.

Belt felt loose doing squats. Weighed myself afterwards. 91.5kg. Wow. Bloat--;

Mr. CooL ICE

April 12

3.5km walk last night. Bit of quad and hamstring doms this morning. Plenty of hip mobility to prepare for bench.

Bench:
20kg x 10
50kg x 5
70kg x 3
85kg x 2
95kg x 1
100kg x 1
107.5kg x 1
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3

Calibrated plates. 107.5kg moved smoothly and is technically a PR. I've done 110kg with ass rising so today was a white lights PR. Managed to remember leg drive, which helped. Backoff sets made me want to cry though.

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

Easier than last week. Think my stance was wide last week which meant some torso lean. Narrowed it this week which made gripping the thing easier.

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

Grand.

Facepulls:
41kg x 10
47kg x 15
47kg x 15
47kg x 15

Grand. Form last week was sloppy so went back down in weight and controlled everything better.

Skullcrusher:
30kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10

Grand. Arms were fairly achey by this point.

Feeling sore, but confident.

Alf Veedersane

How're you finding the A.I. programming overall?

Looks to be yielding results anyway...

Mr. CooL ICE

I'll tell you in a week

Mr. CooL ICE

April 15

Brief walks on Fri/Sat and a 4.1km walk yesterday. Felt fine this morning.

Squat:
20kg x 8
70kg x 5
* belt *
100kg x 3
115kg x 1
115kg x 1
115kg x 1
112.5kg x 3

Grand.

Bench:
20kg x 5
50kg x 5
70kg x 3
82.5kg x 1
82.5kg x 1
82.5kg x 1
77.5kg x 5

Grand. Lost leg drive for first top single but regained it after.

Deadlift:
70kg x 5
* belt *
100kg x 3
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1

Added a 10kg to prescribed sets because I'm being asked to deadlift 37.5kg on Friday, which is a bit silly so I'll skip it. Couldn't get a flat back for 5 singles until I realised what I was doing wrong; had the belt in the squat position (belly button) instead of deadlift position (bottom of ribs), so did an extra 6th. Needed to reinforce good habits.

Grand. In and out in less than an hour.

Deano7788

I see you've a busy day Saturday! Please don't let me die :pac:

Mr. CooL ICE

I don't make promises I don't think I can keep

Deano7788

Mark Rippetoe wrote: »

I don't make promises I don't think I can keep

:pac:. It's ok, I'll just make sure not to fail :pac:

Alf Veedersane

Deano7788 wrote: »

:pac:. It's ok, I'll just make not to fail :pac:

Or give him (more) bananas and caffeine.

Mr. CooL ICE

April 17

2x 2km walks and a 3.5km since last session. Felt pretty loose this morning.

Squat:
20kg x 8
70kg x 5
* belt *
90kg x 1
90kg x 1
90kg x 1

Bench:
20kg x 10
50kg x 5
70kg x 1
70kg x 1
70kg x 1

Deadlift:
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1

Just greasing the groove. More of a struggle against complacency because the bar is so light.

Weighed in at 91.3kg. Gonna increase my caloric intake slightly (~200) until comp.

Alf Veedersane

#nimble

No more training before go time?

I used find weight would drop without trying in run up to comp...possibly due to dropping some water as inflammation from last heavy sessions subsided.

Mr. CooL ICE

One more session on Friday. Bunch of light triples. I'm also supposed to deadlift 37.5kg for singles but I may as well be scratching my arse with that weight.

I've also gone cold turkey with the creatine, which may or may not help. I just really don't want to cut it close. Have to take into account my body's water retention fluctuating. And the fact that my scales could be dodgy.

coffee_cake

Good luckkkk

Mr. CooL ICE

April 19

4.1km walk yesterday. Not much else. Shoulda done some mobility at home but forgot.

Squat:
20kg x 5
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3

Bench:
20kg x 5
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3

Gym got in some lovely Rogue 25kg plates and it killed me that I couldn't use them this morning, let alone have an oul cheeky max out. Body feeling good.

Tee minus one.

Deano7788

Best of luck tomorrow .

Mr. CooL ICE

Deano7788 wrote: »

Best of luck tomorrow .

Likewise!

Mr. CooL ICE

April 20 meet recap

Alarm woke me at 3:45am. On the road to Limerick at 4:15 and got in late for weigh-ins, which were at 6. 91kg. Grand. Relaxed, ate a bit of food and eventually warmed up.

Squats:
Opened with 155kg, as planned. Got a single red for depth. Told to rerack 162.5kg as I had soft knees, despite squeezing my quads but got it anyway. That rerack threw me a bit so I went 167.5 instead of my planned 170. Went up and there was more in the tank. Oh well. Still 5kg PR.

Bench:
Screwed up my warmup bench and made a judgement call to skip my last warmup, so essentially jumped from 85 warmup to 100kg opener. Smoked it, so didn't matter. 107.5kg flew up too and matched my PR. Went 112.5kg and locked it out but got reds for downwards travel. Didn't complain because I know my ass rose up. Still got 2.5kg comp PR and the 112.5 was an ego PR.

Deadlift:
Deadlift warmups went well, probably due to the caffeine intake managing my energy. Opened with 175kg. Grand. Was wary of potential energy crash so decided to try for a small PR of 187.5kg and got it. It felt ugly and took it out of me. Chose 192.5kg and got as far as my knees but I just didn't have it in me. Still, small PR.

Small but unspectacular improvement over my last meet. I hadn't really been planning on competing this year but I'm due to become a dad in July so this was like a last hurrah before training takes a lower priority in my life. For a while at least.

Aaaand then I spotted and loaded the afternoon session. Nobody died. Highlights include some tall guy with a rack height of 28. Feckin bar was at forehead height. Also had 215kg dumped on me which was scary. Was a broken man by the end.

Alf Veedersane

Congratulations on both fronts, chief!

Deano7788

Just to confirm it wasn’t me with the squat! Although I did see it and it was bloody scary...
Also well done man, nice finally meeting you in person!

Mr. CooL ICE

Deano7788 wrote: »

Just to confirm it wasn’t me with the squat! Although I did see it and it was bloody scary...
Also well done man, nice finally meeting you in person!

Likewise! Sorry I didn't get to talk properly. So goddamn much stuff going on.

Yeah, that bar dump was weird. We were all expecting a fail to go back down, but yer man seemed to launch it forward towards the rack. Didn't really stand a chance.

Mr. CooL ICE

April 23

Was happy waking up Sunday with nothing more than some relatively mild quad, glute and hammy doms. But then I strained my left calf from running around with my parents' dog. FFS. Was limping around all day Sunday but it was ok to squat with this morning.

Squat:
20kg x 5
70kg x 5
* belt *
100kg x 3
112.5kg x 4
102.5kg x 4
102.5kg x 4
102.5kg x 4
102.5kg x 4

Calibrated (inc Rogue!!!) plates. 70kg warmup did not feel like 70kg and made me think this session was gonna be hell. Top set felt awful but then backoff sets felt like piss. Maybe I was slow to warm up. Dunno.

Incline bench:
20kg x 10
40kg x 5
60kg x 4
65kg x 4
65kg x 4

Grand.

RDL:
20kg x 5
60kg x 8
100kg x 7
100kg x 7
100kg x 7
100kg x 7

Undershot RPE. Don't care.

Hammer curls:
10kg x 8
12.5kg x 10
12.5kg x 10
12.5kg x 10

Undershot RPE. Don't care.

Close grip lat pulldown:

41kg x 10
53kg x 10
53kg x 10
53kg x 10

Undershot RPE. Don't care.

Reverse hyper:

50kg x 12
50kg x 12
50kg x 12

Made me a sweaty mess and still undershot RPE. Don't care.

Ability to give AF was compromised this morning but I still got some work to do.

Mr. CooL ICE

April 24

Hamstring doms, as expected. No time for any walk last night.

Spoto press:
20kg x 10 (full ROM)
50kg x 5
70kg x 4
80kg x 4
80kg x 4
80kg x 4
80kg x 4

Calibrated plates. Low RPEs are hard to judge but I think I got it right.

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

Grand.

In and out in no time.

coffee_cake

How are you not ded

Mr. CooL ICE

Did you just assume my medical status?



Also, rest is for the dead. And I've got limited time to make gains while my ability to recover is uncompromised.

Alf Veedersane

And also because the Chadbot told him he had enough rest.

Mr. CooL ICE

April 25

No walk again due to crap weather. Hammies in bits. Stretching and foam rolling almost made me cry this morning.

Deadlift:
20kg x 6 (RDL)
70kg x 5
105kg x 5
125kg x 3
137.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3
127.5kg x 3

Calibrated plates. Nothing crazy. Just greasing the groove.

Squat:
20kg x 4
20kg x 2
70kg x 5
* belt *
100kg x 2
105kg x 4
105kg x 4
105kg x 4
105kg x 4

Calibrated plates. These felt heeeeaaavvy. I reckon it's more the post-deadlift effect rather than general fatigue.

OHP:
20kg x 8
30kg x 5
40kg x 4
45kg x 4
47.5kg x 4
47.5kg x 4
47.5kg x 4
47.5kg x 4

Grand.

Ability to give AF still not there, but doing the work anyway. Think I need this weekend to really, really, really chill out.

Mr. CooL ICE

April 26

Managed no walks this week, mainly due to constant terrible weather. Did plenty of mobility but it feels like my body just needs to go walkies. Hammies still in bits.

Bench:
20kg x 5
50kg x 5
70kg x 3
75kg x 4
70kg x 4
70kg x 4
70kg x 4
70kg x 4
70kg x 4

Calibrated plates. Easy.

Pause squat:
20kg x 5
70kg x 5
100kg x 4
100kg x 4
100kg x 4

Calibrated plates. Forgot to use a belt for first set so just continued as is. Felt fairly shakey for the weight that was on the bar.

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

Was actually looking forward to these despite hammies being in pain. The pump always brings some relief to the doms.

Facepull:
41kg x 10
53kg x 12
47kg x 12
47kg x 12

Grand.

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

Grand.

Thank buddah it's almost the weekend. Rest and recovery is badly needed.

Mr. CooL ICE

April 29

Two 4.1km walks and plenty of sleep over the weekend and feeling fresh AF this morning. I needed it.

Squat:
20kg x 6
70kg x 5
* belt *
100kg x 3
120kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5

Calibrated plates. Top set felt a bit shakey but everything sorted itself out from 1st backoff set. Might have been mis-cuing my upper back or just not warmed up enough. Dunno.

Incline press:
20kg x 8
50kg x 5
65kg x 5
65kg x 5
65kg x 5

Grand.

RDL:
60kg x 5
* straps *
100kg x 5
110kg x 8
110kg x 8
110kg x 8
110kg x 8
110kg x 8

Sweat pouring out after these. After finally getting over my hammy doms from last week, I knew I'm in for another world of pain and stiffness.

Hammer curl:
12.5kg x 8
15kg x 8
15kg x 8
15kg x 8

Grand.

CH neutral lat pulldown:
41kg x 12
59kg x 12
59kg x 12
59kg x 12

Grand.

Reverse hyper:
50kg x 8
80kg x 12
80kg x 12
80kg x 12

More sweat. Also, I dunno if reverse hyper poops are a thing but they almost became a thing during the 2nd set. I'm happy they didn't.

Feeling reinvigorated and actually kinda give AF after this morning.

Mr. CooL ICE

March 30

Only a short 1.5km walk last night. Managed to have significantly less hamstring doms than expected. A bit of ham, quad and glute doms but more lat doms than anything else.

Spoto press:
20kg x 10
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. Grand.

Tricep pushdown:
41kg x 10
53kg x 10
65kg x 10
65kg x 10
65kg x 10

Grand.

Graaand.

Mr. CooL ICE

May 2

A 4.1km walk yesterday helped with the legs, as I had some quad doms. Felt pretty loose this morning though.

Deadlift:
20kg x 6 (RDL)
75kg x 5
105kg x 5
125kg x 4
145kg x 4
137.5kg x 4
137.5kg x 4
137.5kg x 4
137.5kg x 4
137.5kg x 4
137.5kg x 4

Calibrated plates. Top set felt strong but not good. Video confirmed what I felt; not enough hamstring engagement and too much lower back. Fixed it for backoff sets. Hmm.

Squat:
20kg x 5
75kg x 5
105kg x 3
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5

Calibrated plates. Felt far heavier than expected. Form felt solid though. Really trying to emphasise bar being light in my hands to stop being lazy with my lats.

OHP:
20kg x 10
40kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5

Grand.

Took aaages today. Grand though.