Lifting things up, putting things down

Thought I’d have a go at one of these.

Weight: 99.6 kg
Height 5’7 (170 cm)

Current PRs:
Squat 210 kg
Bench 132.5 kg
Deadlift 220 kg
OHP: 85 kg

Goals:
Just continue what I’m doing as it’s great fun.
More long term, maybe drop another 10 kg, start doing pull ups again, get back into running.

Background:

Spoiler

(edited 4 years ago)

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Reply 1

username4540078

Yesterday:

Short one as it’s the first time I’ve done 5x5 squats since January and they were more fatiguing than I expected.

Squat 160 kg 5x5
Trapbar deadlift 170 kg x3 210 kg x3
Straight arm pulldown 36.25 kg 4x10
Lat pulldown 75 kg 4x10
Leg curl 75 kg 4x8
Leg extension 75 kg 4x8

(edited 5 years ago)

Reply 2

username4540078

Thursday:
Bench 100 x3 105 x3 110 x3 115 x3 120 x1 125 x1 100 4x6
CGBP 75 5x8
OHP 45 5x10
Machine fly, tricep pulldown

Friday:
Squat 150 2x3 170 2x3
Front squat 40 3x5
Face pulls

Only the second time I’ve done front squats. Balance is all over the place.

Reply 3

username2950448

103kg at 5’7?!

Absolute unit

Reply 4

username4540078

Original post by Palmyra

103kg at 5’7?!

Absolute unit

I never know if that is a compliment or insult. Anyway, here is a recent selfie.

Saturday:
Bench 100 kg x3 105 kg x3 110 kg x3 120 kg x1 125 kg x1 130 kg x1 (PR) 100 kg 4x5
OHP 60 kg 3x6 70 kg 4x3

At which point I got kicked out the gym as it shuts at 7.30 on weekends.

Reply 5

CoolCavy

Volunteer Team

I love this title :biggrin:

Reply 6

username2950448

Original post by Trotsky's Iceaxe

I never know if that is a compliment or insult. Anyway, here is a recent selfie.

Are you more of a Sohrab Moradi or Tian Tao body type (they're both around your height and weight)?

Reply 7

username4540078

Original post by Palmyra

Are you more of a Sohrab Moradi or Tian Tao body type (they're both around your height and weight)?

Probably closer to Moradi. Tao looks like he has a longer torso but narrower shoulders than me. Both considerably stronger than me though.

Sunday
Squat 170 kg 4x3
Rack pull 170 kg 4x5
Chest supported row 50 kg 4x8
Lat pulldown 75 kg 4x10
Straight arm pulldown 36.25 kg 4x8
Face pulls

Put two squat pads on the barbell for rack pulls. It means it no longer rings like a church bell when it hits the safety bars and I don't have the whole gym glaring at me.

Monday
Bench 100 kg x3 105 kg x3 110 kg x3 115 kg x3 120 kg x2 100 kg 4x5
CGBP 80 kg 5x6
OHP 60 kg x 3 70 kg x3 75 kg x3 80 kg x3 (equals 1RM) 70 kg 2x5
Machine shoulder press 100 kg 4x8
Tricep pulldown, machine fly, cable lateral raise, face pulls

strong mate

Squat 160 kg 3x5 2x3
Chest supported row 50 kg 3x6
Close grip lat pulldown 65 kg 4x10
Straight arm pulldown 36.25 kg 4x8
Face pulls

I was dragged to a Take That concert on Tuesday and it turned into an all-nighter. We watched a beautiful red dawn while eating Greggs pasties. I know how to romance a lady.

Needless to say, I still haven't recovered and today was pretty rough.

Reply 10

username4540078

Friday

OHP OHP 60 kg x 3 70 kg x3 75 kg x3 80 kg x1 82.5 kg x1 85 kg x1 (PR) 60 kg 3x10

Gym shut so using friend's garage. First time I've tried to max out on OHP since December. Happy with a 5kg increase.

Saturday

Trapbar deadlift 180 kg 3x3 210 kg x3
Rack pull 180 kg 3x5
Lat pulldown 75 kg 4x8
Dumbbell row 40 kg 4x6
Straight arm pulldown 36.25 kg 4x10
Face pulls

Sunday

Bench 100 kg x3 105 kg x3 110 kg x3 90 kg 6x6
CGBP 80 kg 3x6
Machine incline press 80 kg 4x8
Machine shoulder press 100 kg 3x10

I've noticed a slow decline in my cumulative volume over the past few weeks. I'm getting lazy and been making excuses for myself. There has also been some weeks where I've only squatted once or twice, which is a complete aberration from what I usually do. Need to sort myself out and stop being complacent.

Reply 11

username4540078

Tues 23/4

Bench 100 kg x3 110 kg x3 115 kg x3 120 kg x1 127.5 kg x1 100 kg 5x6
CGBP 80 kg 5x8
Incline dumbbell press 30 kg 4x10
Tricep pulldown, machine fly, face pulls

Attempted 132.5 kg bench but couldn't get it off my chest, so turned into a roll of shame.

Wed

RDL 120 kg 4x5
T-bar row 85 kg 4x8 90 kg 2x6
Lat pulldown 82 kg 4x6
Seated leg curl 85 kg 4x8
Straight arm pulldown 38.25 kg 4x8
Face pulls

At gym at peak time and wasn't prepared to be one of those people passive aggressively hanging around the racks waiting for one to become free.

Reply 12

username4540078

Fri 26/4

Bench 100 kg x3 110 kg x3 115 kg x3 120 kg x3 00 kg 5x6
CGBP 80 kg 2x8
Machine shoulder press 100 kg 5x10
Incline dumbbell press 30 kg 4x10
Tricep pulldown, lateral raises, face pulls

Sat 27/4 Garage gym

OHP 60 kg 6x5
Deadlift 160 kg x3 170 kg x3 177.5 kg 2x3

First time deadlifting since January. I've forgotten how to position my hips/back correctly so was just yanking the bar up.

Reply 13

username4540078

Sun 28/4
Squats 150 kg x3 160 kg x3 170 kg x3 180 kg x3 190 kg x1
Lat pulldown 75 kg 5x10
T-bar row 85 kg 5x10
Seated leg press 200 kg 4x10

Was up late watching Game of Thrones. Today may be a struggle.

Reply 14

Notoriety

Original post by Trotsky's Iceaxe

I never know if that is a compliment or insult. Anyway, here is a recent selfie.

Saturday:
Bench 100 kg x3 105 kg x3 110 kg x3 120 kg x1 125 kg x1 130 kg x1 (PR) 100 kg 4x5
OHP 60 kg 3x6 70 kg 4x3

At which point I got kicked out the gym as it shuts at 7.30 on weekends.

Aye, I thought you were glasses. Now turns out you're 103kg and flipping over cars.

Reply 15

username4540078

Original post by Notoriety

Aye, I thought you were glasses. Now turns out you're 103kg and flipping over cars.

I do wear glasses (prefer contacts), although I look nothing like my avatar.

Mon 29/4

Bench press 100 kg x3 105 kg x3 110 kg x3 115 kg x3
OHP 70 kg x3 75 kg x3 80 kg x3 85 kg x1 70 kg 2x5
DB press 80 kg 4x8
Incline DB press 70 kg 3x10
DB fly, seated DB lateral raise, face pulls, triceps pulldown

The undergraduates have returned so gym was packed. Benching was done at the end and I didn’t have the energy for anything more. Thankfully it’s a short term so they’ll all sod off again soon.

Reply 16

username4540078

Wed 1/5

Trapbar deadlift 160 kg x3 190 kg x 3 210 kg x3 220 kg x3 190 kg 2x8
Lat pulldown 68 kg 4x10
Straight arm pulldown 36.25 kg 4x10
Chest supported row 50 kg 4x8
MTS row 90 kg 3x8
2nd rate farmer's' walk

Reply 17

username4540078

Thurs 2/5

Bench 100 kg x3 110 kg x3 120 kg x3 122.5 kg x3 100 kg 4x6 100 kg x10
CGBP 80 kg 4x6
Machine shoulder press 90 kg 4x10
Tricep pulldown, face pulls

New 3RM and 10RM on bench. Absolutely killed me though and didn't have much energy for anything else.

Reply 18

username4540078

Fri 3/5

Squats 140 kg 3x3
One arm cable row 31.25 kg 4x8
Straight arm pulldown 33.75 kg 4x10
Close grip lat pull down 68 kg 5x8
Leg curl 75 kg 3x8

That was an absolute **** biscuit of a session.

Reply 19

username4540078

Sat 4/5

Bench 100 kg x3 110 kg x3 115 kg x3 120 kg x3 100 kg 5x6
CGBP 80 kg 4x8
OHP 60 kg 4x6 70 kg 2x3
DB bench 84 kg 4x8
DB lateral raises, face pulls, triceps pulldowns, machine fly

Sun 5/5
Trapbar deadlift 160 kg x3 190 kg x3 220 kg x3 190 kg 2x6
One arm cable row 33.75 kg 4x8
Lat pulldown 75 kg 4x8
Straight arm pulldown 36.75 kg 4x10
Pendlay row 60 kg 2x6 80 kg x5 90 kg x5 100 kg x5 110 kg x3

First attempt at barbell rows for about 6 months. I assumed they were the cause of really bad elbow tendonitis (stopped doing them and pain went away after a week, reintroduced them and problems returned). 100 kg was fine, couldn’t keep back flat for 110 kg.

Tues 7/5
DB bench press 84 kg 4x6
Machine shoulder press 100 kg 4x10
Tricep pulldown, face pulls

Really short session as I was pushed for time.

The last couple of months has seen a marked decline in the frequency of my squats. I got so into squatting that I was doing it 3-5 times per week. However I’ve seen to completely fallen out of love with them just when I was on the cusp of having a respectable squat. I don’t think trying to force myself to do 5x5 had helped, so may return to just doing a few triples each session and take things from there.

And.., ate 12000 calories over last two days including a barbecue and a large Dominos. This week I eat only kale and rice cakes.