Sets of faahve

Mr. CooL ICE

SSB squat: 5x5 @ 130kg w 3 mins rest. A struggle. Got it done though.

TNG bench: 100kg for 3x3. Just trying to normalise having 100kg in my hands.

Weighted chinups: 1x9 @ 15kg and 2x9 @ 10kg with 2 mins rest. Now THIS was hard.

45 hyper: 3x15 w 1 mins rest. Taking this easy because my right Achilles is acting up and feels sore when I'm in the lower position. Also afraid of whacking my head again.

Mr. CooL ICE

Squat: 1x5 @ 145kg and 3x5 @ 127.5kg w 3 mins rest. Felt far better and matched a 5RM from 2019 but depth didn't look great. Need to do better.

Bench: 1x5 @ 95kg and 90kg for 2x5 for 3 mins rest. Really didn't think 95x5 was there but it went well; temptation to yeet the bar up was resisted and my ass stayed in contact with shoulders locked throughout. Success. It wrecked me though.

Hack squat/pullups: 2x supersets @ 60kg/BW for 8/10 with 75s rest between everything. Same as last week but still tough.

Mr. CooL ICE

Deadlift: 1x5 @ 180kg and 3x5 @ 157.5kg w 3 mins rest. New 5RM unlocked. It felt easier than the 175 last week and even had room for one more. Surprised and happy.

OHP: 1 @ 65kg, which is a 5kg PB. Had been stuck at 60kg since years ago and this was the first time trying to PB since covid, so happy with this.

Chest supported row: 52.5kg for 3x8. Ended up cutting ROM for later reps. Need to do better.

EZ JM press: 3x8 @ 38kg w 2 mins rest. Actually ok but still have a tendency to make it a regular press. Also need to improve.

Facepulls: 1x20 @ something. Ran out of time.

Great evening. Also, first time I have run out of time since I started timing rest periods.

Mr. CooL ICE

SSB squat: 3x5 @ 135kg w 3 mins rest.

TNG bench: 105kg for 2x3. Was aiming for a double but it felt good enough for a 3rd. And another 3. Most I've ever repped in my hands. Now to do this paused!

Weighted chinups: 1x6 @ 20kg and 2x6 @ 10kg with 2 mins rest.

45 hyper: skipped because heel is worse. And it was busy.

Shortish session.

Mr. CooL ICE

Front squat: 3x1 @ 100kg. Haven't done these in ages so just trying to remember. Warmups felt great and I threw on a belt for 100 but I couldn't feel the belt. Just couldn't brace into it. Worried I was hyperextending so left it at this.

Incline DB press: 30kg for 6, w 3 mins rest.

One arm cable row: 4x8 @ full stack w 2 mins rest. Inconsistent ROM but making it consistent is the challenge.

Kelso shrugs: 3x8 @ 75kg w 2 mins rest. Actually ok. Getting used to this movement.

Leg extension/curl superset; 12/12, 11/10, 9/8 @ 75/40kg w 1 mins rest between everything. Grand.

Tricep extension: 1x20 @ something I thought would be harder.

End of a 4 week block so changed things slightly yesterday and today because I got the important stuff done earlier in the week. Will be going back to a 2 upper/2 lower split from next week.

Mr. CooL ICE

Squat: 6x3 @ 145kg w 3 mins rest. Truly felt awful. Recorded 5th set and could see my elbows were behind me when they're usually stacked under my shoulders. Fixed it for last set and it felt better.

RDL: 3x6 @ 140kg. Felt ok. Considered using a belt but decided against and don't think it would have made it any different.

Chest supported row: 3x8 @ 45kg. A bit crap.

Mr. CooL ICE

Deadlift: 4x3 @ 180kg w 3 mins rest. This was as hard as expected. Wanted to quit halfway through, but persevered. Form looked good and the legpress-floor-away cue was locked in.

Heels up SSB squat: 3x5 @ 100kg. Was hoping for 110 but legs were wrecked from deadlifts.

Leg extension/curl superset: 3 sets @ 75/40kg for 13/12, 10/8, 11/6. Ugh.

One arm DB row: ran out of time

Mr. CooL ICE

TNG bench: 4x3 @ 105kg. Same as last week but more sets. Just practicing form not caving when the weight gets heavy.

Pullups: unweighted for 3x10 w 2 mins rest. Meh.

Chest press: 80kg for 15, 9, 8. First time using this machine so getting used to weight and setup, etc.

Lateral raises: 10kg for 12, 10, 9. Better than Tuesday, at least.

Reverse curl/overhead tricep extension: something ok for 3x10/12. First time doing reverse curls and it was uncomfortable with a straight bar. Will try with something angled like a EZ bar in future.

One arm DB rows: 2x10 @ 27.5kg. Easy weight but I skipped yesterday so did these quickly.

Mr. CooL ICE

Also, i forgot there was a bank holiday coming up so the next 4 weeks I had planned has fallen apart. Due to life circumstances, I'll be cutting back to 3 days a week towards the end of the month so will be ad hoc training for now

Mr. CooL ICE

This week is all over the place so doing something is better than doing nothing. Impromptu pivot week or something.

Squat: 4x2 @ 150kg. Possibly the heaviest I've ever repped - not really sure. Either way, i only recorded the last set and depth didn't look great. And it frustrated me because I felt like I sank both reps and I narrowed my stance slightly (I widened it a few weeks back which affected depth). Seems like I have to bring back LB twice a week, including pauses.

Floor press: 3x5 @ 80kg. Haven't done these in an age and only did them because all benches were taken.

Hack squat/chest supported row: 70kg/40-45kg for 6/12, 6/11, 5/10 w 2 mins between everything.

Mr. CooL ICE

Continuation of this week being all over the place.

Bench: 3x3 @ 100kg. Felt heavy but solid and happy to rep this weight as I want to normalise it and no longer have 100 as a "big scary number".

Deadlift: 3x3 @ 160kg. Started this morning and was determined to learn hook grip properly but got as far as a 145kg warmup and went naaahhh. Thumbs in bits. Switched to mixed grip and 160 felt tough so stopped there.

One arm DB row: 3x8 w 1 min between each side. Heavy.

EZ reverse curls/skullcrushers: 3x8 w 1 min between each. Trying to like reverse curls but nope, doing nothing for me.

Starting 3 days/week from next week.

Mr. CooL ICE

Squat: 1x5 @ 135kg and 3x5 @ 125kg w 3 mins rest. Felt heavy but form was great. I repeatedly watched a perfect 135x5 from a few weeks back and compared it against the crappy squat sets in subsequent weeks to try find what was different. Turns out that since that great 135, i stopped breaking at knees and hips at the same time. Made sure I fixed that and yes, felt better and depth is back. It felt like I'm loading the quads more and they're having to do more work than the last few weeks, but at least I found the issue.

TNG bench: 2x5 @ 100kg. These were a grind and a little sloppy. I just need to clean them up. But being able to do sets of 5 of my big scary weight feels fantastic.

Chest supported row: 2 sets @ 50kg for 10, 8. Going until I cannot fully squeeze at the top for 2 reps. Tough.

Leg extension/curl: 2 sets @ 75kg/40kg for 13/12, 12/11. Hard.

Mr. CooL ICE

Deadlift: 1x5 @ 162.5kg and 4x5 @ 152.5kg w 3 mins rest. I was afraid of how this would feel considering how weak I was last week, but I was ok tonight. Messed up grip with one set but aside from that, form was good.

BB row: 3 sets with 80kg for 3x8 w 3 mins rest. Form was crap and didn't start to feel good until last set. Should have gone lighter.

Pullups: 3 sets for 10, 8, 7 w 2 mins rest. Figured these would feel weak after rows, hence not using weight and I'm glad I was right. They felt awful.

Chest press: 3 sets @ 80kg for 15, 13, 9. Chose a weight that was too light. Will try 90 next week.

Mr. CooL ICE

Bench: 1x5 @ 92.5kg and 3x5 @ 85kg w 3 mins rest. All felt good. Nice to not be afraid of 92.5x5.

Beltless paused squat: 3x3 @ 125kg w 3 mins rest. This is a variation that always puts manners on me and is needed to add some consistency back to my squat. It was hard but nowhere near failure. And 3 mins was too long to rest.

One-arm cable row: 2 sets @ near full stack for 12/13, 11/12 (RLRL) with 1 mins rest. Felt stronger than expected. Will go full stack next time.

Overhead tricep extension/incline DB curl: 2 sets with 29kg/12.5kg for 17/13, 14//13. Hard.

Mr. CooL ICE

Left my watch (which includes my stopwatch) at home which messed with my rest timing habits.

Squat: 1x5 @ 140kg and 3x5 @ 127.5kg. These were ok - I overcompensated for elbows being too far back and barbfelt unstable on my back. Corrected for backoffs. Overall, still happy.

Bench: 2x8 @ 90kg. These were fine.

Chest supported row: 2 sets @ 50kg for 9, 9. Still hard.

Leg extension/curl: 2 sets @ 75kg/40kg for 12/13, 13/10. A slog.

Mr. CooL ICE

Deadlift: 1x5 @ 170kg and 4x5 @ 155kg w 3 mins rest. Top set felt great but looked unusual. My upper back was bent forward. I know you can cut ROM by doing this but it wasn't my intention. But I corrected this for the backoffs.

BB row: 3 sets with 75kg for 8 w 2 mins rest. I thought it would be easier being 5kg lighter but still found it hard to keep it together.

Pullups: 3 sets for 12, 10, 8 w 2 mins rest. A little better than last week.

Chest press: 3 sets @ 90kg for 8. Far more of a challenge and great chest pump. Probably not what it feels like to have boobs.

Mr. CooL ICE

Bench: 1x5 @ 95kg and 3x5 @ 87.5kg w 3 mins rest. Easiest 95x5 has moved, so happy.

Beltless paused squat: 3x3 @ 130kg w 3 mins rest. Felt pretty good and luckily enough, 3 mins rest was too much again.

One-arm cable row: 2 sets @ full stack for 10/10, 9/8. Much harder.

Overhead tricep extension/preacher DB curl: 2 sets with 35kg/15kg for 12/8 and 11/88. First ever time doing preacher curls and my right forearm/wrist was sore, but not as sore as before.

Mr. CooL ICE

Squat: 1x5 @ 145kg and 3x5 @ 130kg. Perfect form for top set and matched my 5PB without feeling like a 5RM. Really couldn't ask for more.

Bench: 2x5 @ 100kg. These moved slowly but probably the best 100x5 has felt.

Chest supported row: 2 sets @ 50kg for 10, 9. Still hard.

Leg extension/curl: 2 sets @ 75kg/40kg for 14/13, 12/9. Hard.

Mr. CooL ICE

Got to gym late so going to have to cut some sets out.

Deadlift: 1x5 @ 177.5kg and 3x5 @ 157.5kg w 3 mins rest. Top set felt sloppy but looked perfect. Opposite of last week. Weird.

BB row: 3 sets with 70kg for 8 w 2 mins rest. Just went lighter so form would be better and yep, too easy.

Pullups: 2x10 w 2 mins rest. Just rushed through these.

Chest press: 3 sets @ 90kg for 8. Easier than last week.

Mr. CooL ICE

Bench: 1x5 @ 97.5kg and 3x5 @ 90kg w 3 mins rest. New all time 5PB and with room for more. Really can't complain.

Beltless paused squat: 3x3 @ 130kg w 2 mins rest. Same weight, lower rest. Harder.

One-arm cable row: 2 sets @ full stack for 10/10, 10/10 w 1 mins rest. Bit better than last week.

Overhead tricep extension/preacher hammer curl: 2 sets with 35kg/15kg for 13/10, 11/10. Hard.

Mr. CooL ICE

Had a tough day fixing my driveway yesterday and ended up having a sore back. Was apprehensive about trying for a new PB but the show must go on.

Squat: 1x5 @ 150kg and 2x5 @ 132.5kg. New 5PB and although it felt crap, it looked near perfect. I'm happy.

TnG ench: 2x3 @ 105kg. Matching previous 3RM

Chest supported row: 2 sets @ 50kg for 11, 8. Felt a little better than normal.

Skipped leg extension and hamstring curls because I was short on time.

Mr. CooL ICE

Deadlift: 1x5 @ 185kg and 3x5 @ 160kg w 3 mins rest. New 5PB. It felt weak and didn't look the best, but I'll take it.

One arm DB row: 3 sets with 35kg and 30s between sides. Felt like my soul left my body during deadlifts so opted for a slightly easier row variation.

Chest press: 3 sets @ 95kg for 6 w 2 mins rest. Grand.

Pullups: 3 quick sets of 5 wide angle with a good squeeze at the top. Nothing taxing.

Mr. CooL ICE

Bench: 1x5 @ 100kg and 3x5 @ 92.5kg w 3 mins rest. Another 5PB and nice milestone making me feel like I sh1t brilliance. There was definitely no more room and I know this because of how my back felt jarred afterwards

Beltless paused squat: 3x3 @ 130kg w 2 mins rest. Same as last week.

One-arm cable row: 3 sets @ full stack for 12/12, 10/10, 9/9 w 1 mins rest. Ugh.

Overhead tricep extension/cable curl: 2 sets with 35kg/53kg for 12/10, 10/8. Opted out of single side curl because it doesn't make much sense in a superset. Grand.

3/3 new 5RMs this week. Pretty happy.

Mr. CooL ICE

New 4 week block so changing things up. Bringing in singles, changing some accessories and rearranging benchy stuff slightly.

Squat: 1x1 @ 155kg, 1x3 @ 140kg and 2x5 @ 130kg. The bar felt heavy AF today so maybe fatigue from last week? Didn't have any explosiveness.

Single leg press: 3x8 @ 40kg w 1 mins between legs. Just getting used to the movement so seemed too light for it to be of any use. Will have to increase next week.

Chest press: 3 sets @ 95kg for 10, 8, 5. Happy.

Chest supported row: 3 sets @ 50kg for 12, 8, 8. Laboured.

Alf Veedersane

https://www.boards.ie/discussion/comment/122587615#Comment_122587615

!!

Mr. CooL ICE

Deadlift: 1x1 @ 182.5kg (hook), 1x3 @ 167.5kg and 3x5 @ 157.5kg w 3 mins rest. Determined to learn hook grip so plan on doing it for singles only and mixed grip for everything else. Form felt spot on today but I made an effort not to rush setup, which helped.

Spoto press: 3x3 @ 95kg. This was strangely easy? I did my best to not cheat; brought the bar 1" above chest until it was motionless for 1 second before pressing. There were easily 2+ left per set and I thought 90kg would have been ambitious. Maybe I'm just strong in that position. Dunno.

Lat pulldown: 1x8 @ 83kg and 3x8 @ 71kg. Changed from pullups because they've been getting sloppy lately and wanted a break. 83kg too ambitious but 71kg veering on too easy.

Dtp1979

how are the thumbs with hook grip?

Mr. CooL ICE

https://www.boards.ie/discussion/comment/122607931#Comment_122607931

Bloody sore. Feels like somebody is standing on my thumbs while simultaneously pulling out the nails.

I'm using it as little as possible. If doing a set of 5 warmups, I'll do 4 mixed and then reset and do a 5th hook. And the top single is the last hook I use. All backoff sets are mixed. My logic being that hook isn't something you build strength for (like mixed) but rather build pain tolerance for. So I only use it as much as I need to and not a rep more.

Dtp1979

https://www.boards.ie/discussion/comment/122608626#Comment_122608626

why are you building a pain tolerance though?

Mr. CooL ICE

https://www.boards.ie/discussion/comment/122609013#Comment_122609013

Because I want to be able to hook grip. Simple as

Dtp1979

https://www.boards.ie/discussion/comment/122609266#Comment_122609266

is there any benefit to it? Not sure I hate my thumbs enough to try it

Mr. CooL ICE

Bench: 1x1 @ 102.5kg, 1x3 @ 95kg and 2x5 @ 90kg w 3 mins rest. Didn't feel as strong as my spotos did on Wednesday but still, not too taxing either.

Beltless tempo 310 squat: 3x3 @ 120kg w 3 mins rest. These felt awfully weak but what can I expect from a slight variation I haven't done in ages.

Chest supported row: 3 sets @ 55kg for 8, 8, 8. A struggle.

Tricep pushdown/cable curls: 71/41kg for 11/15, 12/15. Meh.

Mr. CooL ICE

https://www.boards.ie/discussion/comment/122610303#Comment_122610303

There's pros and cons to hook grip to mention:

https://en.wikipedia.org/wiki/Hook_grip#%3A%7E%3Atext%3DThe_hook_grip_places_a%2Caccustomed_to_the_hook_grip.?wprov=sfla1 As for why I'm trying it; it mostly comes down to seeing if I can do it and I'll never know if I don't try properly.

Mr. CooL ICE

Squat: 1x1 @ 160kg, 1x3 @ 145kg and 2x5 @ 132.5kg. Felt better than last week and although it felt heavy, it moved faster than last week (and my last 160kg from months ago).

Chest press: 3 sets @ 95kg for 10, 6, 5. Felt bloody hard.

Leg press: 3x8 @ 190kg. Single legs felt too unstable last week so switching to regular. Not 100% sure what weight I should have taken but in hindsight, 190 was conservative.

Chest supported row: 3 sets @ 55kg for 8, 8, 6. Just felt weak.

Mr. CooL ICE

Can't train tomorrow so bringing this forward a day. Also lacking time so condensing everything down to 40 mins.

Deadlift: 1x1 @ 190kg (hook), 1x3 @ 175kg and 1x5 @ 160kg w 3 mins rest. Hook felt easier but I got some handy tips from a Candito/Noriega video that seemed to work. Bar didn't move too fast but that was moreso because I was convinced it would fall out of my hands, but it didn't.

Spoto press: 2x3 @ 100kg. This was nearer to max effort but there was still room in the tank. And that was with rushing warmups. Delighted that the big scary weight isn't so scary any more.

Pullups: 1x10 because I had like 1 minute left.

Mr. CooL ICE

Bench: 1x1 @ 105kg, 1x3 @ 97.5kg and 2x5 @ 92.5kg w 3 mins rest. Top single moved slowly but was never in doubt. Again, comp bench not feeling as strong as spoto press.

Beltless tempo 310 squat: 3x3 @ 120kg w 3 mins rest. Same weight but they felt a bit better. Can probably increase weight.

Chest supported row: 3 sets @ 55kg for 8, 8, 7. Still tough.

DB skullcrushers/hammer curls: 1 superset with 15kg for 8/10. Cable machine was busy so quick set of this.

Incredibly busy week with eating and sleep being all over the shop so just glad I managed 3 sessions at all. Hopefully next week is more normal.

Mr. CooL ICE

Squat: 1x1 @ 165kg, 1x3 @ 150kg and 2x5 @ 135kg. Top set was 2.5kg below my PB from 2019. Felt awful but video suggested it was perfect, albeit slightly slow. I'll take it.

Chest press: 3 sets @ 95kg for 8, 7, 6. Still hard.

Leg press: 3x8 @ 200kg. Felt better than last week. Paid more attention to core bracing because my lower back was a tad sore after last week. And probably a leg press PR or something.

One arm DB row: 3x8 @ 37.5kg. Think that's a PR on this lift too

Mr. CooL ICE

Deadlift: 1x1 @ 197.5kg, 1x3 @ 182.5kg and 3x5 @ 162.5kg w 3 mins rest. Hook didn't work this evening and every rep was agony despite trying to tweak as I went along. Ended up dropping last warmup of 180 due to pain and quickly reset and did everything mixed. Strength was there but I won't give up on hook grip just yet.

Spoto press: 3x3 @ 102.5kg w 3 mins rest. Another Wednesday, another spoto PR lol

Lat pulldown: 3x8 @ 65kg. Meh.

Mr. CooL ICE

Bench: 1x1 @ 107.5kg, 1x3 @ 100kg and  1x5 @ 95kg w 3 mins rest. Narrowed my grip slightly because I use different bars between wed/Fri, which goes some way to explaining why my spotos feel stronger; the ring location is different. It moved slowly but still had room. So happy because this matches my PB from 2019. However, backoffs felt awful and I almost failed 95x5, so called it after just one set.

Beltless tempo 310 squat: 3x3 @ 125kg w 3 mins rest. Started ok but then got progressively weaker. Took a lot of willpower to finish this measly 3x3.

Chest supported row: 3x8 @ 50kg. Was going to go up in weight but took it easy due to how bad I was Still felt hard.

Cable pushdown/ curl: 3x8 @ 65/47kg. Grand.

Have had the sniffles the last few days and although I was ignoring it, maybe it means I'm slightly run down.

Alf Veedersane

To be fair, 95x5 being an RPE 10 would be about right. RPE calculators would predict a max of 110 off that.

Nice lifting. Your bench is flying. Not that the others aren't but serious numbers.

Mr. CooL ICE

I hit 100x5 a few weeks back that was a bit easier than today's 95x5. I'm just going to put it down to a) a heavy single before it b) a heavy triple after the single and c) possibly having a cold. I'm not going to lose sleep over it especially considering I'm having far more good days than bad days these days.

Alf Veedersane

Fair...I did think I might have missed some context. But yeah, still definitely trending up so the odd day where it drops a touch doesn't change that

Mr. CooL ICE

Exactly. If everything is trending upwards while I both remain injury free and am knocking on the door to my 40s, then it's a win. Regardless of how small, a win is a win.

Mr. CooL ICE

Squat: 1x1 @ 170kg  and 2x5 @ 137.5kg. This was a 2.5kg PB but it felt like crap and depth was questionable. Not entirely happy with it. Early warmups felt dire and I was going to bottle it, but the last warmup (160) moved well so I went ahead with it. Glad i did.

Chest press: 4x6 @ 95kg. Did an extra set and stayed in the pocket because I don't want to wreck myself for Friday.

Chest supported row: 3x8 @ 45kg. Down in weight to get what feels like full squeeze at the top. Easier but still not easy

Leg press: 3x8 @ 200kg. Easier than last week but I find myself giggling to myself at the high pitched squirm noises coming from my neck when I do these. Like a constipated chipmunk. Weird.

Mr. CooL ICE

Deadlift: 1x1 @ 205kg and 1x3 @ 190kg. 5kg PB with a tiny bit more in the tank followed by a little rep PB. Very happy with how both moved. Skipped backoffs because I did kinda exhaust myself and wanted a sit down before doing the spotos.

Spoto press: 2x3 @ 100kg w 3 mins rest. How room in the tank but staying in the pocket. Am trying for a bench PB in 2 days.

Lat pulldown: 3x8 @ 65kg. Better.

Mr. CooL ICE

Bench: 1x1 @ 110kg, 1x3 @ 102.5kg and 1x5 @ 95kg w 3 mins rest. All time PB and a little rep PB.

Beltless tempo 310 squat: 3x3 @ 120kg w 3 mins rest. Started feeling crap but improved as I went. Kinda opposite to last week.

Chest supported row: 3x8 @ 45kg. Easy to move but I'm feeling it more in the back because I can get a brief squeeze at the top.

Cable pushdown/hammer curl: 3x8 @ 71/15kg. Meh.

Mr. CooL ICE

So, comparing my PRs from 2019 to this week, they have gone

167.5 → 170

107.5 → 110

187.5 → 205

They're all fairly miniscule increases over 5.5 years but since then I've had two children (and all the life stresses that go along with it), been in a global pandemic and lost 11kg (lost 16 but gained back 5). It's small progress but still progress.

Alf Veedersane

Fair play! You're significantly lighter so they're a lot bigger than the absolute numbers make them look.

Mr. CooL ICE

Next few weeks are a bit all over the place so no point planning a 4 week block. I'm just going to do the same program I did approx same time last year (singles and backoffs) with a little added accessories.

Squat: 1x1 @ 160kg and 2x3 @ 127.5kg. First time wearing knee sleeves in 5 years and I didn't remember to put them on until just before too single. It was supposed to be a 9 and I possibly undershot, but I'll wear sleeves earlier next time.

Bench: 1x1 @ 105kg, 1x1 @ 95kg and 2x3 @ 85kg. Undershot top single and backoffs were far too easy.

Leg press: AMRAP @ 200kg for 12. Grand.

Chest press: AMRAP @ 95kg for 12. Grand.

Chest supported row/lateral raise: 50kg/10kgs for 7/12, 7/11 with 90s rest.. Tough.

Mr. CooL ICE

Deadlift: 1x1 @ 200kg and 2x3 @ 160kg. Think I got this weight right for a 9. Executed flawlessly, albeit slowly and made me think I had another rep only if someone had a gun to my head.

Bench: 1x1 @ 107.5kg, 1x1 @ 97.5kg and 2x3 @ 87.5kg. Again, think I rated a 9 correctly.

Banded 45 hyper: 1x10 with two reds. Could have done more but aware lockouts could have been soft.

One arm DB row: 1x10 @ 40kg. Some sort of PB.

Lateral raise: 1x8 @ 12.5kgs. Probably a PB?

Ran out of time and was hoping to get another set in each for the rows and raises.