illusionz' ICF blog

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In the middle of deload week.

Kept up the heavy single for bench but not for lower lifts. Did a smooth 127.5kg today.

Nothing interesting to report until next week starts.

Reply 1341

illusionz

First two sessions of new block went well.

Squatted 160 for 10 as my last set. Could have gone higher but already beat the AMRAP target.

Benched 127.5 for my single on Monday, was OK but elbows not in great shape. Then 100kg for my work sets is a nice milestone.

Reply 1342

illusionz

Deadlifts today
220kg RPE 5.5, 240kg RPE9, overshot a bit but 220 felt super easy so I just went for it.

Then 190kg 4x4, 10

240kg: https://drive.google.com/file/d/1z61NEoppuGTUi_PRoMW2KMxvPsqQnpaQ/view?usp=drivesdk

2ct paused bench 120kg RPE7, 87.5kg 4x6, 10

Reply 1343

illusionz

Paused bench 120kgx1, 130kgx1, 100kg 4x4, 12

12 reps on 100kg is a PB. Happy.

Paused SSB 140kgx5, 170kgx2, 125kg 3x6, 14

Did a HIIT class yesterday lunch that was very much lower body weights so didn't push the heavy stuff today.

Reply 1344

illusionz

210kg squat PB today. Moved well was tempted to go for 220kg, but didn't. Depth looks borderline but camera angle is from the floor so it always looks higher than it is. Reckon it would be fine.

Squats 200kgx1, 210kg x 1, 172.5kg 4x3, 8

2ct paused bench 92.5kg 4x5, 8

Paused Deadlift 190kgx3, 230kg/507lbsx1, 150kg 4x5, 10

Reply 1345

illusionz

Elbows weren't happy yesterday so just did the usual reps and no heavy single.

Paused bench 105kg 4x3, 6

SSB squats 150kg 4x5, 12

Reply 1346

illusionz

Singapore is closing gyms for 3 weeks over an outbreak in a hospital. It sucks and feels a ridiculous move to close gyms when they keep ramming people into the tube/buses and allow bars and restaurants to stay open.

I guess I'll have to try and go into a maintaining phase with bands at home. Maybe do a mini-cut, unsure.

Reply 1347

illusionz

Last day in the gym before they close. Trained at 9pm was pretty tired. Wanted to max bench but got to 130kg and it was very clear 140 wasn't there.

Bench 120x1, 130x1, 110kg 4x3, 6

SSB Squat 180kg x 6 5 5, 140kg x 10

Random accessories

Banded workouts from Monday.

Also it transpires singapore is only closing weights gyms but not boxing/martial arts gyms, public transport, bars, pubs etc. Literally makes no ****ing sense.

Reply 1348

Gone Revising II

Sorry to hear you are getting locked out of the gym again.

Reply 1349

illusionz

Original post by Gone Revising II

Sorry to hear you are getting locked out of the gym again.

Hopefully only 3 weeks. We shall see.

Did WSET Level 2 over the weekend (wine tasting certification, so obviously no lifting). First banded workout today. All with a 35kg barbell and my set of bands.

Banded zercher squats 35+75kg band tension 4x10, 12. Pretty tough on my lower back because at lockout the band tension is super high and in front of me - so pulls me forwards.

Banded paused push ups 25kg 4x12, 15

Banded rows 35+35kg 4x10
These are pretty interesting, the difficulty curve makes them quite lat dominant over arm. I guess that's not a terrible thing.

Pull aparts and curls.

Going to be doing zerchers 3x a week, RDLs 2x and pushups 5x. Then rows and some accessories every day. Have a program written up and my GF made me a star chart to keep motivation lol.

Reply 1350

illusionz

Going to be at least 4 more weeks. We shall see how much longer...

Banded work been going well so far. The barbell makes zerchers and deadlifts so much more feasible. Doing banded zerchers and press ups almost daily.