illusionz' ICF blog
Scroll to see replies
Original post by illusionz
Random session at a local gym. I was ill for 24h on Christmas and have lost about 2kg in a week (though this is probably almost all water as I've come off creatine over Xmas). Also drunk more alcohol than normal though nothing excessive.
Squats (Low bar as no SSB)
120 x 5
140 x 5
150 x 5 5
140 x 5
No sleeves or squat shoes. They had a ****ty old thin double prong belt that I used. Not sure it did a lot. Fairly happy with this - could probably have had third set at 150 but didn't want to push it as not been in best shape the last week. 140 was pretty easy.
Bench
Very low bench so couldn't get knees lower than hips. Hard to get leg drive.
70 x 5 (paused)
90 x 4 (paused) 5 5 5 5
This was waaay harder than I was expecting (some 90kg sets RPE 9.5 or 10). I'd been thinking I'd do paused and work up to a few sets at 100kg. Unsure if I'm suddenly a lot weaker, awkward bench setup or funky weights/bar.
Deadlifts
All the bars were ****. The best knurling I found was on a super fat bar with no bearings so it was spinning in my hands. Not ideal.
140 x 5
170 x 5
190 x 3 3 3
Random accessory and back work.
Squats (Low bar as no SSB)
120 x 5
140 x 5
150 x 5 5
140 x 5
No sleeves or squat shoes. They had a ****ty old thin double prong belt that I used. Not sure it did a lot. Fairly happy with this - could probably have had third set at 150 but didn't want to push it as not been in best shape the last week. 140 was pretty easy.
Bench
Very low bench so couldn't get knees lower than hips. Hard to get leg drive.
70 x 5 (paused)
90 x 4 (paused) 5 5 5 5
This was waaay harder than I was expecting (some 90kg sets RPE 9.5 or 10). I'd been thinking I'd do paused and work up to a few sets at 100kg. Unsure if I'm suddenly a lot weaker, awkward bench setup or funky weights/bar.
Deadlifts
All the bars were ****. The best knurling I found was on a super fat bar with no bearings so it was spinning in my hands. Not ideal.
140 x 5
170 x 5
190 x 3 3 3
Random accessory and back work.
When I miss my gyms opening hours I have to go puregym and I do pure **** hahaha....because all the equipment is pure **** and the people are pure ****.
Original post by MathTeacher95
When I miss my gyms opening hours I have to go puregym and I do pure **** hahaha....because all the equipment is pure **** and the people are pure ****.
When I go back home from uni I go to The Gym. Not ideal but tbh the gym only complaints is not enough bumper plates, and a bench that is okay. The one @illusionz went to sounds a lot worse
Another random session today, with friends for NYE trip, few beers yesterday but not hungover.
Bench
Up to 100kg 4x4
Squat
140kg 3x5
Deadlift
190kg 2x5
Arms etc
Friend who's recently started squatting was with me. He managed to bail a squat and slip, trapping his finger between the safeties and bar, fracturing it. Admits he shouldn't have gone heavy (for him) and should have waited for me to spot him, but the lad has to be pretty unlucky.
Bench
Up to 100kg 4x4
Squat
140kg 3x5
Deadlift
190kg 2x5
Arms etc
Friend who's recently started squatting was with me. He managed to bail a squat and slip, trapping his finger between the safeties and bar, fracturing it. Admits he shouldn't have gone heavy (for him) and should have waited for me to spot him, but the lad has to be pretty unlucky.
Also how wide was he holding the bar. Damn unlucky
Original post by Angry cucumber
Also how wide was he holding the bar. Damn unlucky
As he slipped he twisted to the side
Ouch
I bailed on a squat yesterday, and it mildly caught my spine on the way down. I wasn't aggressive enough on the release. Lesson learned!
These weights are bloody heavy, a 20kg bar can do a lot of damage let alone 4 odd plates on a squat bar. Funny, there aren't a lot of videos on how to bail lifts.
I bailed on a squat yesterday, and it mildly caught my spine on the way down. I wasn't aggressive enough on the release. Lesson learned!
These weights are bloody heavy, a 20kg bar can do a lot of damage let alone 4 odd plates on a squat bar. Funny, there aren't a lot of videos on how to bail lifts.
Landed singapore yesterday evening. **** sleep due to jetlag. Work today, training at 7pm. Going to just do a mix of stuff this week to ease myself into things.
Low bar squat
60 x 5 5
100x5
120x3
140x3
150x3
160x3 3 3 3
140 x 8
Nothing more than RPE 8, maybe 7.
160 and final 140 set with belt and sleeves.
Chest supported DB row
22x10 10 10 10 10 10
I think these are a good exercise, really feel them in my non-lat back and prevents cheating. Also faster than one arm rows as do both together.
Incline DB press
20x10
24x12
26x10
28 x 10 8 8
Barbell OHP
40 x 5 6 8
45x7
Chins x 6 5 5 5
Bis and tris
Low bar squat
60 x 5 5
100x5
120x3
140x3
150x3
160x3 3 3 3
140 x 8
Nothing more than RPE 8, maybe 7.
160 and final 140 set with belt and sleeves.
Chest supported DB row
22x10 10 10 10 10 10
I think these are a good exercise, really feel them in my non-lat back and prevents cheating. Also faster than one arm rows as do both together.
Incline DB press
20x10
24x12
26x10
28 x 10 8 8
Barbell OHP
40 x 5 6 8
45x7
Chins x 6 5 5 5
Bis and tris
(edited 4 years ago)
I also really like chest supported/seal DB rows.
Deadlift
70 x 5
120 x 3
150 x 3
170 x 3
190 x 3
210 x 3 3
190 x 3
This felt good.
Paused Bench
50 x 10
60 x 5
80 x 5
90 x 4 4
70 x 7 7 7 7
This felt so bad. I have no idea what was going on. So weak. Maybe not recovered fully from Tuesday, or perhaps just the lack of sleep and fact I've not been eating vast quantities. Plus came off creatine over Xmas so now building that back up slowly. Perhaps a mix of all of it.
Chins x 7 6 6 5 5
Chest supported DB row
24 x 8 8 8 8 10
Pretty hard. Not sure quite how far I'm supposed to row back for these and whether I need to drop the weight.
Incline DB press
26 x 7 7 7 7
Bis and tris
So 210 for 2 sets of 3 on the deadlift was easier than 90x4 on the bench. I think I'm officially a deadlift specialist.
70 x 5
120 x 3
150 x 3
170 x 3
190 x 3
210 x 3 3
190 x 3
This felt good.
Paused Bench
50 x 10
60 x 5
80 x 5
90 x 4 4
70 x 7 7 7 7
This felt so bad. I have no idea what was going on. So weak. Maybe not recovered fully from Tuesday, or perhaps just the lack of sleep and fact I've not been eating vast quantities. Plus came off creatine over Xmas so now building that back up slowly. Perhaps a mix of all of it.
Chins x 7 6 6 5 5
Chest supported DB row
24 x 8 8 8 8 10
Pretty hard. Not sure quite how far I'm supposed to row back for these and whether I need to drop the weight.
Incline DB press
26 x 7 7 7 7
Bis and tris
So 210 for 2 sets of 3 on the deadlift was easier than 90x4 on the bench. I think I'm officially a deadlift specialist.
Original post by illusionz
So 210 for 2 sets of 3 on the deadlift was easier than 90x4 on the bench. I think I'm officially a deadlift specialist.
So 210 for 2 sets of 3 on the deadlift was easier than 90x4 on the bench. I think I'm officially a deadlift specialist.
Indeed you are 🤣
I'm sure it's just a bad day at the office. Can't imagine 90kg being that hard for someone with your lifts. You did do quite a bit of ohp and incline pressing just 2 days prior?
Original post by silent ninja
Indeed you are 🤣
I'm sure it's just a bad day at the office. Can't imagine 90kg being that hard for someone with your lifts. You did do quite a bit of ohp and incline pressing just 2 days prior?
I'm sure it's just a bad day at the office. Can't imagine 90kg being that hard for someone with your lifts. You did do quite a bit of ohp and incline pressing just 2 days prior?
Yeah think it's a combination of that and substandard recovery due to jet lag.
Killing the deadlift
Gonna run a modified version of Cody's original gzcl for powerlifting. Sacking off the second squat day and adding the T2 squats to the second bench day, so it's 4 days not 5. Mustn't lose sight of the fact that lifting is a hobby and I need to ensure I have enough time to do other hobbies, see gf and friends etc.
4 days basically set out as
Monday
T1 Squat, T2 squat, T2/3 RDL depending how I feel. Might look to add some leg extensions and curls as that seems recommended but didn't feel up for that today.
Tuesday
T1 comp bench, T2 comp bench, T2 and T3 bodybuilding and back stuff
Thursday
T1 Deadlift, T2 Deadlift, some random T2 and T3 upper back work and Facepulls.
Saturday
T1 comp bench, T2 Spoto, T2 Squat, T2 and T3 bodybuilding.
__________________
Friends stag on Saturday, all day drinking, ended up vomming in the evening so not ideal prep. Last bit bender before the meet in April though so should be fine.
Happy with how today went given the weekends antics and poor diet. The 7x5 SSB at the end was a killer, I've never done so many reps in a day. Am sure I'll get used to it.
Squat
140 x 3
152.5 x 3
157.5 x 2
162.5 x 1 1 4
4 reps is reasonable here, puts me at near 180kg after the Christmas break and a boozy weekend. Probs could have grinded a 5th but not worth it given what was to follow.
SSB
135 x 5 5 5 5 5 5 5
RDL
70 x 10 10 10 10
Hammer curls
12 x 13 13 13 13
A lot of band pull aparts through the session.
4 days basically set out as
Monday
T1 Squat, T2 squat, T2/3 RDL depending how I feel. Might look to add some leg extensions and curls as that seems recommended but didn't feel up for that today.
Tuesday
T1 comp bench, T2 comp bench, T2 and T3 bodybuilding and back stuff
Thursday
T1 Deadlift, T2 Deadlift, some random T2 and T3 upper back work and Facepulls.
Saturday
T1 comp bench, T2 Spoto, T2 Squat, T2 and T3 bodybuilding.
__________________
Friends stag on Saturday, all day drinking, ended up vomming in the evening so not ideal prep. Last bit bender before the meet in April though so should be fine.
Happy with how today went given the weekends antics and poor diet. The 7x5 SSB at the end was a killer, I've never done so many reps in a day. Am sure I'll get used to it.
Squat
140 x 3
152.5 x 3
157.5 x 2
162.5 x 1 1 4
4 reps is reasonable here, puts me at near 180kg after the Christmas break and a boozy weekend. Probs could have grinded a 5th but not worth it given what was to follow.
SSB
135 x 5 5 5 5 5 5 5
RDL
70 x 10 10 10 10
Hammer curls
12 x 13 13 13 13
A lot of band pull aparts through the session.
(edited 4 years ago)
Paused Bench
80 x 3
92.5 x 3
95 x 2
97.5 x 1 1 5
85 x 5 5 5 5 4 4
Elbows not very happy after all this (because squats yesterday). Sacked off final set.
Chins x 7 7 6 5
Standing DB press
16 x 10
18 x 10 10
16 x 8
One arm DB row
36 x 10 10 10 10
Flyes, curls, triceps, facepulls, abs and stretching
80 x 3
92.5 x 3
95 x 2
97.5 x 1 1 5
85 x 5 5 5 5 4 4
Elbows not very happy after all this (because squats yesterday). Sacked off final set.
Chins x 7 7 6 5
Standing DB press
16 x 10
18 x 10 10
16 x 8
One arm DB row
36 x 10 10 10 10
Flyes, curls, triceps, facepulls, abs and stretching
(edited 4 years ago)
97.5*5 paused bench is strong
Have you ever gone heavy on standing dB press or is it an accessory for you. Most seem to prefer seated dB press, but I'm liking the whole body posture/strength benefits.
Have you ever gone heavy on standing dB press or is it an accessory for you. Most seem to prefer seated dB press, but I'm liking the whole body posture/strength benefits.
Original post by silent ninja
97.5*5 paused bench is strong
Have you ever gone heavy on standing dB press or is it an accessory for you. Most seem to prefer seated dB press, but I'm liking the whole body posture/strength benefits.
Have you ever gone heavy on standing dB press or is it an accessory for you. Most seem to prefer seated dB press, but I'm liking the whole body posture/strength benefits.
Cheers.
Nope, previously only done them as a warmup but had you in mind so figured I'd try it (plus all the benches were taken so I couldn't do incline press which I'd been planning). Was good, though obviously I was already pretty tired from bench. Might include them more frequently.
Deadlift
180 x 3
192.5 x 3
197.5 x 2
202.5 x 1 1 3
Could have had a few more - I got to 3, needed to breathe and suddenly cba'd. I knew I had 5x5 to come and the thought of that on deadlifts intimidated me a bit so didn't want to push to an RPE over 8 anyway (though this was probably no more than 7).
180 x 5 5 5 5 5
The first four sets weren't that bad tbh, managed them all on one breath. Was shattered by the last and could only do 3,1,1 with breathing breaks.
Hands coped alright considering I didn't use straps, pretty sore by the end but no broken skin.
Chin ups x 5 5 5 5 5
Barbell shrugs
60 x 8
100 x 10 10 10 10
Strapped for 100 as hands pretty done by this stage.
Facepulls, lat raises, light hammer curls for elbows.
180 x 3
192.5 x 3
197.5 x 2
202.5 x 1 1 3
Could have had a few more - I got to 3, needed to breathe and suddenly cba'd. I knew I had 5x5 to come and the thought of that on deadlifts intimidated me a bit so didn't want to push to an RPE over 8 anyway (though this was probably no more than 7).
180 x 5 5 5 5 5
The first four sets weren't that bad tbh, managed them all on one breath. Was shattered by the last and could only do 3,1,1 with breathing breaks.
Hands coped alright considering I didn't use straps, pretty sore by the end but no broken skin.
Chin ups x 5 5 5 5 5
Barbell shrugs
60 x 8
100 x 10 10 10 10
Strapped for 100 as hands pretty done by this stage.
Facepulls, lat raises, light hammer curls for elbows.
4 days in a row - not what I'd usually plan. I'm deffo still tired from earlier in the week, only training today because I'm away tomorrow until Sunday night.
Paused bench
80 x 3
92.5 x 3
95 x 2 2
97.5 x 1 1 1
No AMRAP as not fully recovered from Tuesday.
85 x 5 5 5 5 5
ss band pull aparts
Only 5x5 not 7x5 for recovery reasons.
Really struggling to stay tight at the bottom of this. It's a lot harder to stay tight when pausing, feels harder than Spoto press too. I feel I'm losing my arch and leg drive during the set too. Hopefully will come with practice.
SSB
135 x 5 5 5 5 5
Lower back still fatigued from yesterday. Normal weeks would have an extra day's rest between deadlift and squat which it turns out would be very helpful. Only did 5x5 instead of 7x5 for this reason.
Chin ups x 5 5 5 5 5
This was easy at least!
Incline DB press
24 x 10 10 10 10
DB chest supported row
24 x 10 10 10 10
Overhead triceps, hammer curls, facepulls.
No gym until Monday now. Some much needed rest. Elbows should be fine by then.
Paused bench
80 x 3
92.5 x 3
95 x 2 2
97.5 x 1 1 1
No AMRAP as not fully recovered from Tuesday.
85 x 5 5 5 5 5
ss band pull aparts
Only 5x5 not 7x5 for recovery reasons.
Really struggling to stay tight at the bottom of this. It's a lot harder to stay tight when pausing, feels harder than Spoto press too. I feel I'm losing my arch and leg drive during the set too. Hopefully will come with practice.
SSB
135 x 5 5 5 5 5
Lower back still fatigued from yesterday. Normal weeks would have an extra day's rest between deadlift and squat which it turns out would be very helpful. Only did 5x5 instead of 7x5 for this reason.
Chin ups x 5 5 5 5 5
This was easy at least!
Incline DB press
24 x 10 10 10 10
DB chest supported row
24 x 10 10 10 10
Overhead triceps, hammer curls, facepulls.
No gym until Monday now. Some much needed rest. Elbows should be fine by then.
(edited 4 years ago)
Hotel gym in Bali
Standing DB press
17.5kg x 10 10 10 10
Superset Bulgarian split squats
20kg each hand x 10 10 10
Paused Incline DB press
20kg x 10 10 10 10
DB chest supported row
20kg x 12 12 12 12
2ct paused DB shrugs
20kg x 15 15 15
Hammer curls
12.5kg x 15 15 15
Triceps and Lat raises
Standing DB press
17.5kg x 10 10 10 10
Superset Bulgarian split squats
20kg each hand x 10 10 10
Paused Incline DB press
20kg x 10 10 10 10
DB chest supported row
20kg x 12 12 12 12
2ct paused DB shrugs
20kg x 15 15 15
Hammer curls
12.5kg x 15 15 15
Triceps and Lat raises
Low bar
150 x 3
162.5 x 2 2
167.5 x 1 1 5
I paused the first single on 167.5. Not sure why, just to show myself I can I guess lol.
e1rm of 188.5kg, happy with that.
Had to wait a bit here as the SSB was in use, but didn't want to do any more low bar volume. Felt better this week, focused on having more bent wrists to reduce strain on elbows.
SSB
140 x 3 3 3 3 3 3 5
Chins x 5 4 4 4 4 4 4
Decided to only do sets of 4 as 7x5 superset with SSB might be too much for my upper back, and tomorrow is upper day anyway.
RDL
70 x 10
100 x 5 5 5 5
Curls and triceps, light and easy.
150 x 3
162.5 x 2 2
167.5 x 1 1 5
I paused the first single on 167.5. Not sure why, just to show myself I can I guess lol.
e1rm of 188.5kg, happy with that.
Had to wait a bit here as the SSB was in use, but didn't want to do any more low bar volume. Felt better this week, focused on having more bent wrists to reduce strain on elbows.
SSB
140 x 3 3 3 3 3 3 5
Chins x 5 4 4 4 4 4 4
Decided to only do sets of 4 as 7x5 superset with SSB might be too much for my upper back, and tomorrow is upper day anyway.
RDL
70 x 10
100 x 5 5 5 5
Curls and triceps, light and easy.
Quick Reply
Related discussions
- Applying to Cambridge MPhil ESD/Imperial MSc Env Tech with 2:1. Realistic?
- Cambridge MPhil/Imperial MSc with 65% equivalent
- Official TSR 'Promote your Blog' thread
- Grow your Grades 2022-2023 !
- Grow Your Grades 2023 - 2024!
- Welcome to the 'Life and Wellbeing Blogs' forum! Prizes to be won!
- Tips For Writing A Blog Post In Under 60 Minutes
- Vote for the January GYG Winner!
- EPQ or alternative....
- Calculator for a level maths
- Students Assemble!
- Vote for the February GYG Winner!
- Accommodation if you're a mature student?
- Will admission team request me to send sth extra based on my personal statement?
- EPQ or blog website?
- Vote for the March GYG Winner!
- Freshers Blog Competition 2023 Prize Announcement
- GYG Announcement: February Winner and March Prize
- The ease of GCSEs.
- Vote for the December GYG Winner!
Latest
Trending
Last reply 1 week ago
is it possible to go from a size 16 [L] to a size 12 [M] in five months?Trending
Last reply 1 week ago
is it possible to go from a size 16 [L] to a size 12 [M] in five months?
