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Thursday 29 September:

 

SSB Squats:

(28kg x5)

(48kg x5)

(58kg x5)

73kg x6x6

 

First time @TeeCam and I had done Safety Squat Bar squats so there was definitely some hilarity around attempting to move the bar and working out the weight. So far, we've had three guesses at the bar weight so I'm picking one and running with it.

 

Close grip, low arch, bench:

(20kg x10)

45kg x6x6

 

Harder than they should have been. Suspect doing them the day after the BB/fluff session probably impacted.

 

Circuit x3 - Hyper x10/Reverse Hyper x10/Plank x40s/Side Plank x20s (each side)

 

Dumbbell pec flys (7kg) s/s dumbbell shoulder raises (6kg) x10x5

 

Evil, horrible, no good, very bad, stupid accessory shizz!

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Saturday 1/10:

 

BW: 65.6kg

 

Squats:

(20kg x10)

(50kg x5)

(60kg x5)

70kg x3x2

85kg x3x2

100kg x3x2

 

Feeling pretty good. Not sure I'm entirely happy with form but I never am.

 

Bench:

(20kg x10)

40kg x5x2

50kg x4x2

60kg x3x2

 

Meh. Fine. Skinned knuckle trying to take my grip wider!

 

Deadlift:

72.5kg x3x6

 

Sumo deadlift:

72.5kg x3, x1

40kg x5x2

50kg x5x2

 

Trying out stance widths. Realising the reason I end up in such a bad position is that my arms are so short. I don't lack the flexibility for a really wide sumo but need to work on setting my back for it. I suspect sumo is NOT the way forward for me, but it's fun to play.

 

Circuit x3 - Hyper x10/Reverse Hyper x10/Plank x40s/Side Plank x20s (each side)

 

Machine diverging row: x10x5

Lat-pulldown: x10x5

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So, I probably ought to do a wee write-up of the meet-up!

 

Tuesday, 4 October:

 

Ada had arrived into town and I was absolutely panicked, so we met up for coffee and planning, which led to the idea that instead of lunch that we'd go for brunch on Saturday (which was an epically good idea). Wings and Illegal Jack's had been confirmed so we were in a good place eating-wise with only dinner on Saturday to deal with.

 

Wednesday, 5 October:

 

DISASTER! The University of Edinburgh, from whom we were hiring our lifting venue, decided at the last minute that we needed to have a UKSCA or BWLA level 2 coach with professional liability insurance as the lead for booking the lifting hall. Whilst Iain (who was the second coach) works there and has appropriate qualifications, he didn't have individual professional liability insurance (as he's insured through the university) and I have insurance but I'm not qualified to that level. So I started a quick shout-around to all the people I know with those qualifications and, whilst one was available, he didn't have his own insurance (he's insured through the club he works for).

 

From there, we started to look at alternatives in case we couldn't get the issue with St Leonard's sorted out. I contacted a friend with his own gym but it was a little small (although I loved the fact that he was happy to stay later as he was planning a D&D game in the gym that afternoon).

 

We also got permission from NFHQ to have t-shirts made and Ada and I started on a quest to design the t-shirts and find somewhere which could have them made up by Friday (or Saturday at the latest).

 

Took Ada to my gym that evening. :) It's a good gym.

 

Thursday, 6 October:

 

Final confirmation received that there was no way we could use St Leonard's for lifting, even though it would be sitting empty and the fitness professional in charge of the site had signed off on our use of it. Unfortunately, the administrator in charge said, "No!" Decided to take a trip out to the Edinburgh International Climbing Arena where Scottish Judo have their training facilities, including an amazing barbell set-up (6 racks with Eleiko competition bars and plates).

 

Friday, 7 October:

 

The big day! I'd agreed to work in the morning but foolishly got so into chatting with the Nerds on Facebook that I forgot to tell my husband which building I was in. Wound up having to trek about 2 miles/3km with my gym bag on my back to get to work! There would be a LOT of walking that day!

 

Picked up @iatetheyeti at the station just after 12:30. It was so good to see her! :D We'd agreed to meet more Nerds at "The Caffeine Drip" at 1pm for lunch and coffee, so started the wander there but met Ada at the corner so we all walked together.

 

Turned up at "The Caffeine Drip" at bang on 1pm and @Schaengel arrived just after. We were just waiting for @Chen Wangting to show and every time we heard the door open we'd do a great impression of a meerkat!

 

Once we were all present, lunches were ordered and we got down to the all-important business of eating. IAteTheYeti had decided that she needed a LOT of coffee so started off with a slightly unusual cola coffee drink (double espresso over ice topped up with Coke). Ada had been warned that the club sandwiches were lethal, but ordered one anyway and both loved and hated it, as far as I can tell. I went for a pulled beef sandwich and soup (which was more beef than bread).

 

Anyway... Enough about food. Then we got onto coffees and the infamous Caffeine Hot Shots (double espresso with melted chocolate). They were AWESOME!

 

We finished up lunch and IAteTheYeti and I were going to head for the gym but we decided to do a bit of a walk through the city centre first and possibly grab some more coffee. So we went off on a wee coffee crawl and I pointed out some of my favourite coffee shops. :D Stopped at one up the other end of George Street where I had three free coffee vouchers so I shared and we caffeinated some more before IATY and I headed to the gym and Ada went to grab the t-shirts.

 

It was fluff day on my programme so IATY decided to do all of my programme with me (albeit with slightly lighter weights) and lots of my usual gang were around so she got to meet some great people. :) That said, CSE (my gym) is a total time vortex so we were running almost an hour later than I wanted to and I still had to shower and do my hair... Managed it though! I've never dried and straightened my hair that fast in my life!

 

Right, back on topic... We got to Wings just after 7 to find that most of the gang were already there! It was awesome walking in to find so many Nerds crowded around the table. Once the last stragglers (@Finisterre) had arrived, we did the all-important (and all-embarrassing) introductions around the table. :D Then we ordered the first round of WINGS!

 

It was a fantastic evening. We ate. We half-watched Beetlejuice and The Karate Kid. We played Super Smash Bros and Super Mario Kart REALLY badly. We bonded. All in all there were fourteen of us there that evening with representatives from Scotland, England, Germany, Greece, Cyprus, the USA and Canada!

 

Saturday, 8 October:

 

Nice little lie in before waking IATY with coffee and caramel waffles (yeah, sod the diet this weekend) then headed in to meet the gang at Badger and Co for brunch.

 

I'd never been to Badger and Co before, but I'd seen their breakfasts and could book a big-ish table online so thought we'd give it a punt and certainly weren't disappointed! Lots of people ordered the full cooked breakfast (including Finisterre's double sausage bonanza) and I had a continental option (because ham and cheese is yum). Wee bit disappointed they didn't have any dairy-free milk so had a rooibos instead.

 

Anyway, IATY and Chen Wangting were dying for another Caffeine Hot Shot so we all decided to go to The Caffeine Drip to grab coffees before heading off on our wee tour of Edinburgh. I don't think they've ever seen so many people order that in a row!

 

So off we went on our walking tour. Edinburgh's a funny place in some ways and just a few metres from the city centre you can find yourself in Dean Village, which feels like a small country village in a Jane Austen adaptation! So we wandered down through Dean Village and along the Water of Leith to Stockbridge then up through the New Town to meander along Thistle Street. We were just walking past my friend's shop when we noticed he was in so popped in to check out the kilts that he makes (21st Century Kilts, if you fancy a look).

 

Then onwards we went through Princes Street Gardens and up the Mound to cross the Royal Mile on the way to "The Museum" (National Museum of Scotland or "Chambers Street Museum"). There's a garden on the rooftop which has one of the best views of Edinburgh so we made our way up. It was only when I got to the top that I realised we'd lost @Sarah Barr who was afraid of heights... but she conquered her fears and joined us soon after (she's a star!).

 

Yes, so on we went to meet Iain and head out to lift. Unfortunately, when we got there, we discovered that a Strength and Conditioning course had taken over all of the platforms! NOOOOO! Thankfully, the gym staff managed to convince them to free up one of the platforms and I actually knew the guy taking the course so they finished up fairly sharpish to give us space to lift. :D 

 

I was alternating between training with Ada and EvaBo at one end of the platforms and looking after Chen Wangting, Schaengel and GingaNinja at the other end. All three of them managed cracking squats and good deadlifts. I was particularly proud of GingaNinja, though, as she was very nervous but the weights moved like they were absolutely nothing. Her squats are something which have to be seen to be believed (and she looks AWESOME in those booty shorts!).

 

By the time we were done, we were STARVING but it took a while for taxis to get there to pick us up so we sat and chatted and tried to distract ourselves from hungry stomachs! Our initial plan was to hit up the "Biggest Nachos in Edinburgh" but there were no tables so we went off in search of other places and eventually stumbled on "10 to 10 in Delhi" and wandered in. I've had lunch in their other branch before so knew the food would be good, but hadn't really twigged how cheap it was before. There were nine of us, we had BIG meals and a couple of (non-alcoholic) drinks each... and it came to £96 in total! Well worth it!

 

Anyway, we were all knackered by this point so went our separate ways and IATY, Grant and I fell into a YouTube hole after listening to Weird Al followed by The Lancashire Hotpots.

 

Sunday, 9 October:

 

I was dreading climbing Arthur's Seat! I'm not sure why. I didn't intend to be late but we didn't get to the coffee shop where we were gathering until 11:15 and getting coffee added another 15 minutes so we were late setting off.

 

Off we trotted towards Holyrood Park and the "easy" route up. We wandered around to Dunsapie Loch and started up the hill paths from there. It had turned into a glorious day, so we were down to t-shirts with massive sweat patches by the time we got to the top! I was absolutely gagging for my breakfast burrito by this point so just wanted to head back down, perhaps another day I'd spend a bit more time at the top.

 

We got to Illegal Jack's a bit late but they'd really gone all out to make us feel welcome! There was a booking sign on the table and free chips and dips waiting for us, as well as the welcome return of the "Breakfast Burrito". It was nice just sitting down and enjoying one last meal together before splitting up... but then none of us wanted to separate so we went for "Butterbeer" at a nearby bar (which turned out to be Fosters with butterscotch syrup... not recommended).

 

We'd promised people deep-fried Mars Bars and wandered on to a chippy to get some but managed to lose Grant and IATY on the way and I wound up enormously stressed out about trying to find out where they were and how to get them back and wound up having two massive crying jags which kinda spoiled the end of the day for me. I think I was just over-socialised and totally ready to "red band" so headed straight to bed for a couple of hours when I got home.

 

All in all, I had an amazing weekend but yeah... absolutely exhausting!

 

Monday, 10 October:

 

Headed back to work and then on to training. Ada and I had similar but different programmes which meant we could share a platform for the whole session, which was nice. Tried out Ada's very shiny SBD belt, but I think I actually prefer my own!

 

Can't face writing up training logs today, but I'll do it soon!

 

(This post will be cross-posted on challenge, training log and meet-up thread.)

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Monday 17/10:

 

BW: 65.3kg

 

Squat:

(20kg x5)

(50kg x5)

70kg x6x2

85kg x5x2

100kg x4x2

115kg x2 RPE 7ish

120kg x2 RPE 7ish

 

Should have gone 125kg but went conservative. The top two doubles were meant to be RPE 7-8.

 

Bench:

(20kg x10)

40kg x8

45kg x8

50kg x7

55kg x7

60kg x6x2

70kg x3 RPE 7ish

75kg x3 RPE 9ish

 

Again, meant to be top triples at RPE 7-8 but overshot on the last one. Not sure what happened because I've doubled 80kg at RPE 8ish.

 

Block deadlift:

(70kg x5)

100kg x3x4

110kg x2 RPE 8ish

115kg x2 RPE 8ish

 

Think I was bang on with these. They were slow as hell but there were a couple more there on each double.

 

Lat Pulldowns: 32kg x10x2, 36kg x10x3

Diverging low row: 50kg x10x2, 45kg x10x3

 

Good session with @TeeCam but took bloody ages! I'll pop up video once I've got around to uploading it!

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Saturday 22/10:

 

Pause squat:

(20kg x5x2)

(50kg x5x2)

70kg x5x2

85kg x4x2

100kg x3x4

 

Because I'd missed half the week being ill, decided to double the top sets. Plus they were feeling stupidly easy. :D 

 

Bench:

(20kg x10)

(40kg x10)

50kg x5x2

60kg x4x2

70kg x3x2

 

Still feeling pretty good. Flattened out a lot after being told off for arching (I'm meant to be flat-back at the moment) and still hit two triples at 70kg.

 

Deadlift:

(70kg x5)

100kg x3x6

 

Meh. Happened.

 

Fluff stuff was ditched.

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Monday 24/10:

 

BW: 66.3kg (WTF! I'm back to 65.1kg today and still bloated. Stoopid lack of pooping!)

 

Squat:

(20kg x10)

(50kg x5)

(80kg x5)

105kg x8

112.5kg x6

120kg x3+x, x1

125kg x2

112.5kg x4

105kg x6

 

Squat pyramid of doom. No idea why I wussed 120kg so badly. Seemed like I just lost my nerve rather than strength. The double at 125kg was pretty easy given the volume beforehand!

 

 

Bench (flat back... ish):

(20kg x10)

45kg x8x2

55kg x8x2 (meant to be 7 but FTS...)

65kg x6x2

 

Lost concentration on the second set of 6 at 65 but generally pretty easy.

 

Deficit Deadlifts:
(70kg x5)

85kg x4x4

 

P*ss easy but could barely walk by this point!

 

Fluff was ditched because of aforementioned inability to walk!

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Oops! Haven't updated for a week!

 

Thursday 27/10:

 

SSB Squats:

(28kg x5)

(58kg x5)

(78kg x5)

90kg x5x5

 

Getting much easier. :)

 

Close-grip bench:

(20kg x10)

55kg x5x5

 

Couldn't be bothered warming up properly so just went for it.

 

Saturday 29/10:

 

Deadlifts:

(70kg x5x2)

107.5kg x8

115kg x6

120kg x4

130kg x, x, x

125kg x2

115kg x4

105kg x6

 

Forgot to belt up for 130kg and clearly it wouldn't budge so went back to 125kg and eventually noticed that my belt wasn't on so just did that instead.

Bench:

(20kg x10)

45kg x9x2

55kg x8x2

62.5kg x7x2

 

Front squats:

(20kg x5)

(50kg x5)

70kg x5x2, x3, x2

 

Someone was walking all over my platform on the third set and I was starting to get panicky and my finger felt like it was about to rip off so I gave up and went to get something to eat!

 

Monday 31/10:

 

Military press:

(20kg x10)

(30kg x5)

37.5kg x5x5

 

Chin-ups:

x5x3, x4x2

 

Dumbbell incline press:

12.5kg x12

15kg x10

17.5kg x8

20kg x6

 

Could probably go up 2.5kg for each now. :)

 

s/s w/ Single arm dumbbell rows:

20kg x12

22.5kg x10

25kg x8, x6

 

Only go up to 25kg in the work gym!

 

Skull crushers s/s w/EZ bar curlz:

10kg x12

12.5kg x10

15kg x8

17.5kg x6

 

Bicep curls always seem hardest on my forearms for some reason!

 

Cable machine rows: 12, 10, 8, 6 (The weights mean nothing on that machine!)

 

Tuesday 1/11:

 

Squats:

(20kg x5)

(50kg x5)

(70kg x5)

85kg x5x2

100kg x4x2

115kg x2x2

125kg x1 (RPE 8)

130kg x1 (RPE 9.25)

 

After 125kg, I thought 130kg would be easier than it was. No fear of failure but only 70% sure I would have gotten a second rep.

Bench:

(20kg x10)

42.5kg x8x2

50kg x7x2

60kg x6x2

70kg (RPE 6)

75kg x1 (RPE 9)

75kg x1 (RPE 7)

 

Fed up of low arch bench. I want my arch back. I want my stability back. I want some f*cking gainz rather than permanent misery!

 

Block pulls:

(70kg x5)

(100kg x3)

115kg x3x4

120kg (RPE 8)

130kg (RPE 9.5) PB

 

Well, I deserved one PB from this block, even if it's a crappy one!

 

Videos to follow.

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And another week of being rubbish at updating has passed! ARGH!

 

Thursday 3/11:

BW: 65.6kg

 

SSB:

(28kg x5)

(58kg x5)

(78kg x5)

108kg x2+x (beltless), x3x2 (with belt)

103kg x3x2 (with belt)

108kg x1

 

Wound up stuck on the third rep of the first set so belted up after that. Pulled something in my quad during this. Not fun!

Close-grip bench:

(20kg x10)

(40kg x10)

(50kg x5)

60kg x3x5

 

Felt this tugging in my pec and down my bicep. Not loving these!

 

Circuit of hyperextension x10, reverse hyper x10, plank x40s, side plank x20s each side x3

 

Diverging machine row x8x5

Lat pulldowns x2 (then realised this really hurt the pec/bicep issue so gave up)

 

Saturday 5/11:

BW: 64.8kg

Pause squat:

(20kg x10)

(50kg x5)

80kg x4x2

92.5kg x3x2

105kg x2x2

 

Bench press:

(20kg x10)

(40kg x10)

50kg x6x2

60kg x5x2

70kg x4x2

 

Deadlift:

(70kg x5)

107.5kg x3x6

 

I think I did accessories but can't remember...

 

Monday 7/11:

BW: 65.2kg

 

OHP:

(20kg x10)

(30kg x10)

40kg x6x6

 

 

Chin-ups: x6x2, x4, x5 (gave up after this because I was tired and wanted to go home)

 

My coach posted up something kinda snarky after I helped out one of his lifters in her first comp on Sunday and it was a bit of a trigger for some issues I've been having with him for a while. He's over-stretched himself and it feels like we're at the bottom of his priority list despite paying him £100 a month.

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Another week of forgetting to write up my workouts! I'm getting really bad for this!

 

Tuesday 8/11:

 

BW: 65.1kg

 

Squat:

(20kg x5)

(50kg x5)

85kg x5x2

100kg x4x2

115kg x3x2

 

Bench:

(20kg x10)

(40kg x5)

50kg x5x2

60kg x4x2

70kg x3x2

 

Deadlift:

(70kg x5)

100kg x3x6

 

Friday 11/11:

 

BW:65.0kg

 

Close-grip bench:

(20kg x10)

42.5kg x5x2

50kg x4x2

60kg x3x2

 

Not happy with my arch on these.

 

Breathing squats:

(20kg x5x2)

(50kg x5x5)

 

Physio exercise to try to get my piriformis issue under control.

 

Paused deadlifts:

(70kg x5)

85kg x4x4

 

Sunday 13/11:

 

BW:65.1kg

 

Squats:

(20kg x5)

(40kg x5)

(60kg x5)

85kg x5x2

100kg x4x2

115kg x3x2

125kg x1 (piss easy)

 

Decided to throw in a "heavy" single and smoked it.

 

Bench:

(20kg x10)

(40kg x10)

50kg x5x2

60kg x4x2

70kg x3x2

 

Went out to full grip width (or near as, fingers on the rings) and it felt so much more comfortable.

 

Deadlifts:

(60kg x5)

(80kg x5)

100kg x3x6

 

Meh.

 

Tuesday 15/11

 

BW: 65.1kg

 

 

Squats:

(20kg x5)

(50kg x5)

(80kg x5)

105kg x3x2

120kg x3x4 (kind of a volume PB)

 

Squats at 120kg have been my fear weight for so long that I was slightly nervous about this but they were really fast and probably only RPE 7-8 other than the second set where someone distracted me.

 

Bench:

(20kg x10)

(40kg x10)

(50kg x5)

62kg x3x2

72kg x3

72.5kg x3

75kg x3x2

 

Davy talked me into going up to 75kg for the last two sets because 72.5kg was looking insultingly easy. Mostly paused.

 

Deadlift:

(70kg x5)

(100kg x3)

122kg x3x3

 

Still not quite perfect but definitely improving!

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So I was ill. 

 

Back to logging.

 

Monday 28 November:

 

BW: 64.6kg

 

Squat:

(20kg x5)

(50kg x5)

(80kg x5)

105kg x3x2

120kg x2

 

Meant to be a triple at 120kg but the second rep was kinda grindy so ditched it.

 

Bench:

(20kg x5)

(40kg x5)

(50kg x5)

60kg x3

65kg x3

70kg x3

 

All working sets paused and to calls.

 

Deadlift:

(60kg x5)

(80kg x3)

(100kg x3)

120kg x1

 

Hamstrings feeling a bit tweaky so almost ditched after 100kg but pulled 120kg for a single to make myself feel marginally better.

 

Still not 100%.

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Okay, way behind again!

 

Saturday 3 December (Home Nations):

 

Squat:

(20kg x5)

(50kg x5)

(80kg x3)

(100kg x3)

(110kg x1)

(120kg x1)

125kg x1

132.5kg x1 (I'm counting it even if they red-lighted it. Doesn't count for my total but I'm still counting it.)

137.5kg x1 (See above for details.)

 

Had a bit of a rubbish turn with squats. Didn't realise they'd red-lighted my second attempt (2-1) so put the weight up for the third and got three reds, even though I don't think it was actually high.

 

Bench:

(20kg x10)

(40kg x5)

(50kg x3)

(60kg x2)

(70kg x1x2)

70kg x1

75kg x1

77.5kg x1

 

70kg had felt slow in warm-up so dropped my opener and 75kg felt slower than intended so dropped my third to 77.5kg which then flew. FML.

 

Deadlift:

(60kg x5)

(80kg x3)

(100kg x1)

(115kg x1)

(125kg x1)

130kg x1

137.5kg x1

142.5kg x

 

Tried my usual squat battle cry on my third attempt and it totally didn't work.

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Thursday 8 December:

 

Squats:

(20kg x5)

(50kg x5)

(80kg x5)

(100kg x5)

(110kg x3)

120kg x1x3

 

Intended to do some heavy singles but 120kg felt really heavy so stuck to that. I was hungry so just went home!

 

Saturday 10 December:

 

Front squats:

(20kg x10)

(40kg x5)

60kg x5x5

 

Bench:

(20kg x10)

(40kg x5)

(50kg x3)

(60kg x2)

(70kg x1)

(80kg x1)

82.5kg x

82.5kg x1 PB

 

I needed that!

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Tuesday 13/12:

 

BW: 65.6kg

 

Squats:

(20kg x5)

(50kg x5)

(80kg x5)

(100kg x3)

(110kg x3)

117.5kg x3 @8.5 RPE

100kg x5x4

 

Meant to be at 8RPE but was a bit tough. Totally feel like I'd forgotten how to squat!

 

Bench (paused):

(20kg x10)

(40kg x5)

(50kg x5)

(60kg x3)

72.5kg x1 @7.5RPE

65kg x4x4

 

Again meant to be 8RPE but wasn't going to push it.

 

Lat pulldowns: 36kg x12x4

Face pulls: 23.5kg x12x4

Tricep cable pressdowns: 23.5kg x20x2, 16kg x20, 13.5kg x20 (DYING!)

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Wednesday 14 December:

 

BW: 65.5kg

 

Absolutely dying of DOMS. Kill me now!

 

Deadlift:

(70kg x5x2)

(100kg x3)

120kg x3 @RPE 8ish

100kg x5x4 @RPE KILL ME NOW

 

Given I was dying from the day before, these weren't as ugly as expected. Felt pretty gack, though.

 

Bench:

(20kg x10)

(40kg x5)

(60kg x3)

72.5kg x1 @RPE 8ish

 

3ct Eccentric Bench:

40kg x10x6

 

OHP: 25kg x11.5, 20kg x11.5, 15kg x12x2

 

My arms were totally dead so gave up at this point.

 

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Friday 16/12:

 

Pause squat:

(20kg x5)

(50kg x5)

80kg x5 @6

87.5kg x5 @7

95kg x5 @8

90kg x5

85kg x5

80kg x5

 

Spoto press (bench paused 1-2" off the chest):

(20kg x10)

(40kg x10)

60kg x5

65kg x5 @6

70kg x5 @7

67.5kg x5 @8

65kg x5

62.5kg x5

60kg x5

 

Lat Pulldown: 36kg x12x4

Face pulls: 22.5kg x12x4

Tricep pressdown: 16kg x20x4

Diverging low rows: 36kg x12x4

 

Saturday 17/12:

 

BW: 64.7kg

 

Sumo deadlifts:

(40kg x5)

60kg x5x5

 

Just working on technique. I have proper technique work to do from today onwards.

 

Paused deadlift:

(60kg x5)

60kg x8 @6ish

70kg x8 @7ish

80kg x8 @kill me now

75kg x8

70kg x8

65kg x8

 

FTS. ARGH!

 

Incline bench:

(20kg x10)

(25kg x8)

(30kg x8)

35kg x8 @6

40kg x8 @7

45kg x8 @8

42.5kg x8

40kg x8

37.5kg x8

 

Dumbbell shoulder press: 9kg x12x4

Dumbbell lat raise: 4kg x12x4

Dumbbell bicep curl: 6kg x20x4

 

 

SO MUCH BICEP DOMS!

 

Monday 19/12:

 

BW: 65.6kg

 

Squat:

(20kg x5)

(50kg x5)

(80kg x5)

(100kg x3)

(110kg x3)

117.5kg x3 @8.5

100kg x5x4 (Meant to be 102.5kg but I can't read)

 

Bench:

(20kg x10)

(40kg x5)

(60kg x3)

(70kg x1)

75kg x1 @7.5ish

65kg x4x4

 

Lat Pulldowns: 41kg x12x2, 36kg x12x2

Face pulls: 27.5kg x12x4

Tricep pressdowns: 16kg x20x4

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WAAAAY behind on logging. 

 

Here are the workouts.

 

21 December - Sumo deadlifts w/3ct eccentric, deadlifts, bench, 3ct eccentric bench.

 

22 December: Pause squat and spoto press

 

24 December: Sumo deadlift w/ 3ct eccentric, paused deadlift, incline bench:

 

27 December: Sumo deadlift (3ct to knee, 2ct pause, 3ct eccentric), squats up to 120kgx3 plus 100kg x6x5, bench up to 80kgx1 plus 65kg x4x4

 

28 December: sumo deadlift w/3ct eccentric, bench up to 75kgx1, 3ct eccentric bench 40kg x10x8 (ditched deadlifts due to pain in glutes)

 

29 December: Deadlifts up to 120kg x3 plus 100kg x6x5

 

30 December: Sumo (3ct to knee, 2ct at knee, 3ct eccentric) 70kg x3x6, paused squat up to 100kgx5, spoto press up to 75kgx5

 

31 December: Sumo deadlifts w/3ct eccentric at 70kg x3x6, paused deadlifts up to 90kg x8, incline bench up to 40kg x8 (wuss in extreme)

 

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Tuesday, 3 January:

 

BW: 66.5kg

 

Sumo deadlift w/3ct eccentric: 70kg x3x6

 

Deadlifts:

(70kg x5)

(100kg x3)

120kg x3 @RPE 7.75ish (AKA not quite an 8)

102.5kg x6x5

 

New coach is not anti-belt so now wearing it more. Forgot it on the third set of volume and it took me 'til the fourth rep to work out why they felt more difficult and burst out laughing.

 

Bench:

(20kg x10)

(40kg x5)

(60kg x3)

(70kg x1)

(75kg x1) @RPE 7ish (Grant gave me a hand off from hell and almost dropped it on me so you can see the fear in my eyes)

77.5kg x1 @RPE 9

 

Need to back off a bit on the heavy bench and sort out my form. Been told to pull my back in more and watch out for elbow flare so going to stick to 72.5-75kg for the next week and make the pauses long and the press pretty.

 

3ct eccentric bench: 40kg x10x8

 https://youtu.be/UfPOJfRqR-E

Wednesday, 4 January:

 

BW: 67.3kg

 

Dumbbell shoulder press: 12.5kg x12x4

s/s w.

Dumbbell lateral raises: 3kg x12x4

s/s w.

Bicep curls: 5kg x20x4

 

then

 

Lat pulldowns: 41kg x12x4

s/s w.

Face pulls: 27.5kg x12x4

s/s w.

Tricep pressdowns: 16kg x20x4

 

Catching up with the accessories I'd missed on Monday and Tuesday.

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Right, so new year, new goals? Except I don't really have any goals. I set goals last year and failed to meet any of them so I'm pretty disillusioned with goals at the moment.

 

It probably didn't help that my old coach made a comment in his blog about me losing faith because my progress wasn't obvious. Given I made no progress in terms of weight lifted, no progress in terms of confidence gained and absolutely no progress in terms of form improvements (as far as he was concerned), I'm not sure what progress I was meant to see. Perhaps if he'd bothered to actually put some work into coaching me rather than trying to get his finger into every pie going then I wouldn't have lost faith in him.

 

So things I'd like to do this year:

  • Get my 140kg squat in competition
  • Get over an 80kg bench in competition
  • Drill in form with sumo to see if that can lead anywhere in competition
  • Get a space in the Scottish Commonwealth Championships team
  • At least manage to place fourth at British
  • Increase my total in competition so that I'm not so down about making no progress

It's funny, just thinking about goals leaves me feeling miserable. That shouldn't be the way things are!

 

Anyway, in the short term, the goal is to lose enough weight to get back into the 63s by 18 February. Current actions to help me do that are:

  • Eating 2160 calories a day (average). IIFYM as usual. Planning out my week's meals in advance to make best use of my time and resources.
  • Lights out by midnight. Head to bed 11ish and read before switching the lights off.
  • Getting back to 10,000 steps a day on average.
  • Do yoga once a week.
  • Start skating lessons on a Sunday.

I'm not going to do a challenge this time around (might not for a while, as it just makes me stressed a lot of the time) but I'm going to have short-ish term goals as well as the longer term goals.

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