OMG not another Rippetoes blog!
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Did this earlier today, wasn't bad.
Bench press:
85 x 5/5/5/5/5/5/5/5
Decent enough. The fifth or six set slowed down a bit, but last two sets were decent enough in terms of bar speed.
Squats (high bar):
122.5 x 6/6/5/5/5/5
Not too bad. Did an extra rep on the first two sets to get more reps than last time, but bar speed was slowing down a bit much on the sixth rep.
Lat pulldowns:
65 x 10
75 x 10/10/8
Used a neutral wider grip attachment this time. Still can't get a full stretch at the top, so tried leaning back, which makes it much harder - hence missing some reps on the last set.
Triceps pushdown:
60 x 12/12/12/7/+1+1+1
Some triceps work to finish.
Then home.
Bench press:
85 x 5/5/5/5/5/5/5/5
Decent enough. The fifth or six set slowed down a bit, but last two sets were decent enough in terms of bar speed.
Squats (high bar):
122.5 x 6/6/5/5/5/5
Not too bad. Did an extra rep on the first two sets to get more reps than last time, but bar speed was slowing down a bit much on the sixth rep.
Lat pulldowns:
65 x 10
75 x 10/10/8
Used a neutral wider grip attachment this time. Still can't get a full stretch at the top, so tried leaning back, which makes it much harder - hence missing some reps on the last set.
Triceps pushdown:
60 x 12/12/12/7/+1+1+1
Some triceps work to finish.
Then home.
OK session this afternoon.
Deadlifts:
185 x 2/2/2/2/2
OK. Not quite a snappy as I was hoping for - possibly tired from the squats yesterday - but still decent enough. Slightly longer rest periods.
Seated dumbbell overhead press:
22.5s x 10/10/10/10
Not too bad, though as above, slightly longer rest periods.
Incline dumbbell curls:
10s x 12/12/12/12
Quite tiring, but got all reps, though was resting longer than usual.
Hamstring curls:
55 x 10/10/7
First time using this machine. Felt awkward initially, but then got hard, hence the last set.
Kneeling ab wheel rollouts:
10/10/10
These are difficult!
Machine rear delt flies:
22.5 x 10
31 x 10
40 x 10
Trying out this machine just before the gym closes.
Then home.
Deadlifts:
185 x 2/2/2/2/2
OK. Not quite a snappy as I was hoping for - possibly tired from the squats yesterday - but still decent enough. Slightly longer rest periods.
Seated dumbbell overhead press:
22.5s x 10/10/10/10
Not too bad, though as above, slightly longer rest periods.
Incline dumbbell curls:
10s x 12/12/12/12
Quite tiring, but got all reps, though was resting longer than usual.
Hamstring curls:
55 x 10/10/7
First time using this machine. Felt awkward initially, but then got hard, hence the last set.
Kneeling ab wheel rollouts:
10/10/10
These are difficult!
Machine rear delt flies:
22.5 x 10
31 x 10
40 x 10
Trying out this machine just before the gym closes.
Then home.
Quick cardio session this afternoon. Tried a different exercise bike. Burned 135 calories in 30 mins. Not that great, maybe I should go back to a fast walk on the treadmill as I at least get a sweat and feel like I've done something.
Then home.
Then home.
Not a particularly great session tonight.
Squats (high bar):
150 x 1
155 x 1
160 x 1
125 x 8/7
The singles weren't too bad. However, the back-off sets felt a bit heavy, but very slow. On the last set in particular, the bar speed slowed right down and the set became a bit of a grinder.
Barbell rows:
90 x 8/8/6+1
First two sets OK, last set bad.
Low incline bench press:
80 x 8/5/2
These were quite disastrous to be honest.
Then home.
Squats (high bar):
150 x 1
155 x 1
160 x 1
125 x 8/7
The singles weren't too bad. However, the back-off sets felt a bit heavy, but very slow. On the last set in particular, the bar speed slowed right down and the set became a bit of a grinder.
Barbell rows:
90 x 8/8/6+1
First two sets OK, last set bad.
Low incline bench press:
80 x 8/5/2
These were quite disastrous to be honest.
Then home.
OK session tonight.
Low deficit deadlifts:
172.5 x 5/5/5
Grip slipping on all reps of the first set, so had very soft lockouts. Used straps on the second two sets, which were decent enough.
Bench press:
87.5 x 5/5/5/5/5/5/5
Not too bad. Nearly all reps were of good bar speed.
Wide grip lat pulldowns:
70 x 10/10/10
Some upper back work. Finished off quite difficult.
Triceps pushdowns:
75 x 10/10/10/10
Used the v-grip. Last set very difficult.
Then home.
Low deficit deadlifts:
172.5 x 5/5/5
Grip slipping on all reps of the first set, so had very soft lockouts. Used straps on the second two sets, which were decent enough.
Bench press:
87.5 x 5/5/5/5/5/5/5
Not too bad. Nearly all reps were of good bar speed.
Wide grip lat pulldowns:
70 x 10/10/10
Some upper back work. Finished off quite difficult.
Triceps pushdowns:
75 x 10/10/10/10
Used the v-grip. Last set very difficult.
Then home.
OK session tonight.
Squats (high bar):
135 x 4/4/4/4/3/3/3
Not too bad, good bar speed, but felt quite tiring.
Bench press:
82.5 x 7/7/7/7/7/7/7
Not too bad, but felt the fatigue creep up towards the end so stopped it at seven sets.
Cable rows:
75 x 12/12/12/12
OK. Last set difficult.
Incline dumbbell curls:
12s x 9/9/10
Pretty difficult.
Then home.
Squats (high bar):
135 x 4/4/4/4/3/3/3
Not too bad, good bar speed, but felt quite tiring.
Bench press:
82.5 x 7/7/7/7/7/7/7
Not too bad, but felt the fatigue creep up towards the end so stopped it at seven sets.
Cable rows:
75 x 12/12/12/12
OK. Last set difficult.
Incline dumbbell curls:
12s x 9/9/10
Pretty difficult.
Then home.
Tonight was difficult. I'm trying to do a small cut.
Deadlifts:
187.5 x 2/2/2/2
Bar speed mostly OK, though the last set was quite slow. However, this felt tiring and fatiguing.
Overhead press:
60 x 4/4/4/4/4/4
Did this in a circa ten minute density block. Tried doing lower reps per set to hopefully avoid fatiguing too much due to sets being too close to failure. Sorta worked, but still a bit away from getting 30 reps.
Triceps pushdown:
70 x 10/10/10
Used the v-grip. Not too bad.
Rear delt flies:
40 x 10/10/7
Started off not too bad but quickly fatigued, hence missing some reps on the last set.
Then home.
Deadlifts:
187.5 x 2/2/2/2
Bar speed mostly OK, though the last set was quite slow. However, this felt tiring and fatiguing.
Overhead press:
60 x 4/4/4/4/4/4
Did this in a circa ten minute density block. Tried doing lower reps per set to hopefully avoid fatiguing too much due to sets being too close to failure. Sorta worked, but still a bit away from getting 30 reps.
Triceps pushdown:
70 x 10/10/10
Used the v-grip. Not too bad.
Rear delt flies:
40 x 10/10/7
Started off not too bad but quickly fatigued, hence missing some reps on the last set.
Then home.
Cardio tonight.
Reverted back to a fast walk on the treadmill, and apparently burned 390 calories in 30 mins! This time I managed to input my current bodyweight (~102.5kg) and that really seemed to up the calories. Not that easy though.
Decline situps:
bodyweight x 12/5
Not hard, but these were making me very... windy... so did something else instead.
Ab wheel rollouts:
From the knee x 10/10/10
These were difficult.
Then home.
Reverted back to a fast walk on the treadmill, and apparently burned 390 calories in 30 mins! This time I managed to input my current bodyweight (~102.5kg) and that really seemed to up the calories. Not that easy though.
Decline situps:
bodyweight x 12/5
Not hard, but these were making me very... windy... so did something else instead.
Ab wheel rollouts:
From the knee x 10/10/10
These were difficult.
Then home.
Fairly average session tonight. Have a slight injury to my right hip/glute area. Not sure what it is. Hopefully it doesn't last.
Squats (high bar):
150 x 2/2/2
Meh. Didn't want to push these too hard due to my right hip/glute not feeling right. Also felt quite heavy too.
Bench press:
105 x 2/2/2/2
Not too bad.
Wide grip lat pulldowns:
70 x 8/8/8/10
Didn't go as bad as they could have as I wasn't feeling these tonight, at least not initially.
Incline dumbbell curls:
12.5s x 10/10/10
Some biceps to finish. Probably at an appropriate difficulty.
Then home.
Squats (high bar):
150 x 2/2/2
Meh. Didn't want to push these too hard due to my right hip/glute not feeling right. Also felt quite heavy too.
Bench press:
105 x 2/2/2/2
Not too bad.
Wide grip lat pulldowns:
70 x 8/8/8/10
Didn't go as bad as they could have as I wasn't feeling these tonight, at least not initially.
Incline dumbbell curls:
12.5s x 10/10/10
Some biceps to finish. Probably at an appropriate difficulty.
Then home.
Cardio this afternoon. Same performance as Thursday - 390 calories in 30 mins from a fast walk on the treadmill.
Tonight was OK.
Bench press:
82.5 x 7/7/7/7/7/7/7/7
Not too bad, but was feeling the fatigue on the later sets.
Squats (high bar):
125 x 5/5/5/5/5/5
Tiring, but bar speed OK.
Cable rows:
75 x 12/12/8/8
Used a different handle for this, one with a somewhat wider and neutral grip. First two sets had far too much back and hamstrings (I think it's easier to focus on the back specifically with the v-grip handle), so was much more strict on the second two sets, which were very difficult towards the end.
Triceps pushdowns:
75 x 10/10/10
35 x 10
Last set of 75 very difficult, so did a sort of drop-set with 35, which was very slow.
Then home.
Bench press:
82.5 x 7/7/7/7/7/7/7/7
Not too bad, but was feeling the fatigue on the later sets.
Squats (high bar):
125 x 5/5/5/5/5/5
Tiring, but bar speed OK.
Cable rows:
75 x 12/12/8/8
Used a different handle for this, one with a somewhat wider and neutral grip. First two sets had far too much back and hamstrings (I think it's easier to focus on the back specifically with the v-grip handle), so was much more strict on the second two sets, which were very difficult towards the end.
Triceps pushdowns:
75 x 10/10/10
35 x 10
Last set of 75 very difficult, so did a sort of drop-set with 35, which was very slow.
Then home.
OK session tonight.
Low deficit deadlifts:
175 x 5/5/5
Harder than last time, and almost certainly going over the RPE 7 target.
Overhead press:
60 x 5/5/5/5/5
Wanted to get more reps this time, so didn't do a density block. Not too bad, but weaker than a couple of months ago.
Incline dumbbell curls:
12 x 10/10/10
Difficult.
Lateral raises:
6s x 8+1+1/12
Some more shoulder work to finish. First set very difficult.
Then home.
Low deficit deadlifts:
175 x 5/5/5
Harder than last time, and almost certainly going over the RPE 7 target.
Overhead press:
60 x 5/5/5/5/5
Wanted to get more reps this time, so didn't do a density block. Not too bad, but weaker than a couple of months ago.
Incline dumbbell curls:
12 x 10/10/10
Difficult.
Lateral raises:
6s x 8+1+1/12
Some more shoulder work to finish. First set very difficult.
Then home.
OK session this afternoon.
Bench press:
90 x 5/5/5/5/5/5
Felt more difficult than expected. I'm going to blame the cut.
Squats (high bar):
135 x 4/4/4/4/4/5
Again quite difficult. But did an extra rep on the last set to get 25 reps total to equal last time in fewer sets.
Lat pulldowns:
70 x 10/10/8/4
First two sets not bad, but then the fatigue hit.
Triceps pushdowns:
70 x 10/10/10
Same as last time.
Then home.
Bench press:
90 x 5/5/5/5/5/5
Felt more difficult than expected. I'm going to blame the cut.
Squats (high bar):
135 x 4/4/4/4/4/5
Again quite difficult. But did an extra rep on the last set to get 25 reps total to equal last time in fewer sets.
Lat pulldowns:
70 x 10/10/8/4
First two sets not bad, but then the fatigue hit.
Triceps pushdowns:
70 x 10/10/10
Same as last time.
Then home.
Cardio and abs this afternoon.
Cardio:
Fast walk on the treadmill, burned 395 calories.
Felt not as difficult as last time.
Hanging leg raises:
bodyweight x 8/8
Again, not really feeling these in the abs. And not easy either - particularly on the grip. So did two sets of rollouts after.
Then home.
Cardio:
Fast walk on the treadmill, burned 395 calories.
Felt not as difficult as last time.
Hanging leg raises:
bodyweight x 8/8
Again, not really feeling these in the abs. And not easy either - particularly on the grip. So did two sets of rollouts after.
Then home.
Tonight could not at all be described as a success.
Bench press:
85 x 7/7/7/7/7
Used a different bench tonight (mobile bench in squat rack), which wasn't ideal, but that's an excuse. Capped these at RPE8/9, as the aim of using a higher number of sets at a lighter weight is to keep the fatigue to a minimum.
Then tried to squat, but body just felt weak. The the same with incline dumbbell curls.
Then home.
Bench press:
85 x 7/7/7/7/7
Used a different bench tonight (mobile bench in squat rack), which wasn't ideal, but that's an excuse. Capped these at RPE8/9, as the aim of using a higher number of sets at a lighter weight is to keep the fatigue to a minimum.
Then tried to squat, but body just felt weak. The the same with incline dumbbell curls.
Then home.
Tonight was average.
Squats (high bar):
125 x 5/5/5/5/5/7
Squats felt tiring tonight, likely a function of being on reduced calories, but bar speed mostly OK, until last set, where I capped it at 7 reps.
Overhead press:
60 x 4/4/4/4/4
Did these in a circa 10 min density block. Probably couldn't have got a 5th rep on the last set.
Incline dumbbell curls:
12 x 8/8/8/8
Did these in around 8 mins; was aiming for a 7 min density block, but wanted to get 8 reps on the last set, which was very difficult and took a bit more time.
Then home.
Squats (high bar):
125 x 5/5/5/5/5/7
Squats felt tiring tonight, likely a function of being on reduced calories, but bar speed mostly OK, until last set, where I capped it at 7 reps.
Overhead press:
60 x 4/4/4/4/4
Did these in a circa 10 min density block. Probably couldn't have got a 5th rep on the last set.
Incline dumbbell curls:
12 x 8/8/8/8
Did these in around 8 mins; was aiming for a 7 min density block, but wanted to get 8 reps on the last set, which was very difficult and took a bit more time.
Then home.
OK session tonight.
Deadlifts:
187.5 x 2/2/2/2/2
Not too bad actually.
Wide grip lat pulldowns:
70 x 8/8/7/6/3
Did this in a 7 min density block. Got slightly more reps than if I did three sets of ten.
Seated hamstring curls:
60 x 10/10/9
Forgot how awkward this machine feels until you get used to it. Difficult on last set crept up quite suddenly around half way through.
Then home.
Deadlifts:
187.5 x 2/2/2/2/2
Not too bad actually.
Wide grip lat pulldowns:
70 x 8/8/7/6/3
Did this in a 7 min density block. Got slightly more reps than if I did three sets of ten.
Seated hamstring curls:
60 x 10/10/9
Forgot how awkward this machine feels until you get used to it. Difficult on last set crept up quite suddenly around half way through.
Then home.
Some cardio this afternoon. Wasn't feeling it so nothing worth logging, however.
You cutting atm?
OK session tonight.
SSB squats:
120 x 5/5/5/5
Difficult!
Bench press:
90 x 5/5/5/5/5/5/5/5
Felt heavier than I was hoping for, however bar speed mostly OK.
Wide grip lat pulldowns:
70 x 8/8/7/5
Not as good as last time; didn't beat what I'd do for three sets of ten.
Triceps pushdown:
70 x 10/10/10
Slightly harder than last time, though to be fair benching was harder today.
Then home.
SSB squats:
120 x 5/5/5/5
Difficult!
Bench press:
90 x 5/5/5/5/5/5/5/5
Felt heavier than I was hoping for, however bar speed mostly OK.
Wide grip lat pulldowns:
70 x 8/8/7/5
Not as good as last time; didn't beat what I'd do for three sets of ten.
Triceps pushdown:
70 x 10/10/10
Slightly harder than last time, though to be fair benching was harder today.
Then home.
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