New Year, New Me
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On a bit of deload as I felt my body needed it.
Hit 80kg for 5 on OHP, then 85kg for 3 then failed at 90kg. Not sure how this fits into a deload but was fun.
Found some half price Romaleos 4 at the back of a Nike factory store. After demanding to know why they were half price and getting a little over excited in front of the manager while trying them on, I bought a pair. Apparently it is the first time they've ever had them in and it's an overstock. Never had a problem hitting depth with a high bar squat so I've always stuck to Converse. It is not the heel I'm after, it is the stability. It feels like you've got two bricks strapped to your feet. Testing them properly on Friday. The only down side in they are a rather garish black and gold.
Noticed some reduction in pain when extending knee.
Hit 80kg for 5 on OHP, then 85kg for 3 then failed at 90kg. Not sure how this fits into a deload but was fun.
Found some half price Romaleos 4 at the back of a Nike factory store. After demanding to know why they were half price and getting a little over excited in front of the manager while trying them on, I bought a pair. Apparently it is the first time they've ever had them in and it's an overstock. Never had a problem hitting depth with a high bar squat so I've always stuck to Converse. It is not the heel I'm after, it is the stability. It feels like you've got two bricks strapped to your feet. Testing them properly on Friday. The only down side in they are a rather garish black and gold.
Noticed some reduction in pain when extending knee.
Hit by a chest infection for a couple of days. back in today.
Squat 140kg x3, 160kg x3, 180kg x1, 195kg x1.
Zercher Squat 120kg 2x5
Romaleos are wonderful. As predictable, squat was noticeably more stable. It translated into accelerating faster out of the hole. Why did I not buy a pair year ago? I gave a pair of Adidas Powerlift a go pre-covid and hated them but made the error of assuming the cheapest pair on the market were representative of the better builds.
Squat 140kg x3, 160kg x3, 180kg x1, 195kg x1.
Zercher Squat 120kg 2x5
Romaleos are wonderful. As predictable, squat was noticeably more stable. It translated into accelerating faster out of the hole. Why did I not buy a pair year ago? I gave a pair of Adidas Powerlift a go pre-covid and hated them but made the error of assuming the cheapest pair on the market were representative of the better builds.
(edited 2 months ago)
Original post by Gazpacho.
Decided the New Year was the perfect opportunity to begin my gym journey to get in better shape, tone up, lose some belly fat, recover my former strength, and become irresistible to all the girls.
So thought I'd start one of these for a bit of accountability.
Bit of a weird mixed session today as I was in a busy and very grotty gym.
Squat 120kg x3, 140kg x3, 160kg x3, 170kg x3
Bench 100kg 3x8
Viking Press 110kg 3x8
Prone leg curl 36kg 3x8
Barbell back extension 45kg 3x8
Face pull 77kg 2x8
So thought I'd start one of these for a bit of accountability.
Bit of a weird mixed session today as I was in a busy and very grotty gym.
Squat 120kg x3, 140kg x3, 160kg x3, 170kg x3
Bench 100kg 3x8
Viking Press 110kg 3x8
Prone leg curl 36kg 3x8
Barbell back extension 45kg 3x8
Face pull 77kg 2x8
Original post by deuscat
Gawd damn thats some good squat
Thanks but I've had the pleasure of training alongside two guys with 300kg+ squats. There is a huge gulf between myself and genuinely good squatters.
Wrote out the last 4 training sessions only hit back and deleted my post.
So, the highlights:
Friday Squats 180kg 2x3
Today Deadlifts worked up to 210kg single, back off sets of 150kg 3x6
Only deadlifted four times this year and five times in the last five months of 2023. Today was the most deadlift volume I've done since the summer. It's too easy to just use the trapbar. It's fun throwing a lot of weight on but really exhausts me, has little carryover and isn't a great hypertrophy exercise. So that is out the window and I'll focus on the increasing my deadlift volume/frequency.
Also, great to see someone benching in 170kg in PureGym without a spotter.
So, the highlights:
Friday Squats 180kg 2x3
Today Deadlifts worked up to 210kg single, back off sets of 150kg 3x6
Only deadlifted four times this year and five times in the last five months of 2023. Today was the most deadlift volume I've done since the summer. It's too easy to just use the trapbar. It's fun throwing a lot of weight on but really exhausts me, has little carryover and isn't a great hypertrophy exercise. So that is out the window and I'll focus on the increasing my deadlift volume/frequency.
Also, great to see someone benching in 170kg in PureGym without a spotter.
Bench 130kg, 140kg, 145kg, 150 kg, 100 kg x8
Overhead press 70kg, 80kg, 85kg, 90kg, 60kg x12 (almost grinded out 92.5kg but failed)
Tricep pushdown 82kg 2x10, 68kg x12
Cable lateral raise 14kg 3x8
Single arm tricept pushdown 27kg 3x10
Must stop doing singles and focus on volume.
Must stop doing singles and focus on volume.
Must stop doing singles and focus on volume.
Must stop doing singles and focus on volume.
Must stop doing singles and focus on volume.
Overhead press 70kg, 80kg, 85kg, 90kg, 60kg x12 (almost grinded out 92.5kg but failed)
Tricep pushdown 82kg 2x10, 68kg x12
Cable lateral raise 14kg 3x8
Single arm tricept pushdown 27kg 3x10
Must stop doing singles and focus on volume.
Must stop doing singles and focus on volume.
Must stop doing singles and focus on volume.
Must stop doing singles and focus on volume.
Must stop doing singles and focus on volume.
Original post by Gazpacho.
Must stop doing singles and focus on volume.
What about doing both? Like, say, EMOM with something like 80-85%? Or max number of singles in a given timeframe?
Original post by Smack
What about doing both? Like, say, EMOM with something like 80-85%? Or max number of singles in a given timeframe?
I could or do heavy triples, which drove my strength up in the past. Either is higher volume than just working up to a heavy single, which I end up doing too much out of laziness.
(edited 1 month ago)
Fri
Squat 180kg x3
Hamstring curl 68kg 2x10, 77kg 3x8
Back extension machine 85kg x8, 100kg 2x8
Hack squat 136kg x6, 156kg x6, 176kg x6
Sat
Deadlift 180kg x3, 150kg 2x6
Barbell row 80kg 3x8
Single arm high row 25kg x8, 3x8
Lat pulldown 77.5kg 3x8
Banded kettlebell curl 24kg 4x8
Sun
Bench 130kg 2x3, 110kg 2x6
Overhead press 60kg x5, 70kg x5, 75kg x5, 80kg x4
Machine incline press 70kg 3x8
Tricep pushdown 42.5kg 3x8
Cable overhead extension 15kg x8, 20kg 3x8
Machine bicep curl 55kg 3x8
Rear delt fly 64kg 3x8
Mon
Squat 160kg 3x3
RDL 70kg 2x5, 110kg 2x5
Hack squat 166kg 3x5
Prone leg curl 55kg 2x10, 65kg 2x8
Leg extension 68kg x8, 77kg 2x8
New gym has opened nearby so taken out a second membership.
Pros:
It is massive. 14 squat racks with platforms with another 8 in the functional fitness area.
Huge range of machines/cables.
The leg extension and hack squat machines are easy on my delicate knees.
Nice changing rooms with sauna and ice baths.
Loads of grip handles.
There is a Five Guys next door.
Cons:
No power bars. There's about 40 barbells there and everyone is an identical generic bar that starts to bend once you hit 170kg.
No speciality bars. Was hoping for trapbar/SSB/Swiss bar.
No belt squat.
No Roman chair. Instead we have this weird thing.
There is a Five Guys next door.
RDLs are now back in rotation. Yes, they are great for hamstrings and my hamstrings are weak but I hate doing them. Form is really wonky as fighting the urge to squat down towards the bottom of the motion rather than hinging.
Squat 180kg x3
Hamstring curl 68kg 2x10, 77kg 3x8
Back extension machine 85kg x8, 100kg 2x8
Hack squat 136kg x6, 156kg x6, 176kg x6
Sat
Deadlift 180kg x3, 150kg 2x6
Barbell row 80kg 3x8
Single arm high row 25kg x8, 3x8
Lat pulldown 77.5kg 3x8
Banded kettlebell curl 24kg 4x8
Sun
Bench 130kg 2x3, 110kg 2x6
Overhead press 60kg x5, 70kg x5, 75kg x5, 80kg x4
Machine incline press 70kg 3x8
Tricep pushdown 42.5kg 3x8
Cable overhead extension 15kg x8, 20kg 3x8
Machine bicep curl 55kg 3x8
Rear delt fly 64kg 3x8
Mon
Squat 160kg 3x3
RDL 70kg 2x5, 110kg 2x5
Hack squat 166kg 3x5
Prone leg curl 55kg 2x10, 65kg 2x8
Leg extension 68kg x8, 77kg 2x8
New gym has opened nearby so taken out a second membership.
Pros:
It is massive. 14 squat racks with platforms with another 8 in the functional fitness area.
Huge range of machines/cables.
The leg extension and hack squat machines are easy on my delicate knees.
Nice changing rooms with sauna and ice baths.
Loads of grip handles.
There is a Five Guys next door.
Cons:
No power bars. There's about 40 barbells there and everyone is an identical generic bar that starts to bend once you hit 170kg.
No speciality bars. Was hoping for trapbar/SSB/Swiss bar.
No belt squat.
No Roman chair. Instead we have this weird thing.
There is a Five Guys next door.
RDLs are now back in rotation. Yes, they are great for hamstrings and my hamstrings are weak but I hate doing them. Form is really wonky as fighting the urge to squat down towards the bottom of the motion rather than hinging.
Busy week so had to miss a few days.
Fri
Squat 150kg 3x5
Bench 100kg 2x8
Hack squat 156kg x6, 186kg x 4 (failed 5th rep), 156kg x10
Prone leg curl 65kg 5x10
Paused quad-focused angled smith machine squat 90kg 3x8
Sat
Overhead press 70kg x3, 80kg, 90kg, 95kg (failed), 95kg (failed), 92.5kg (failed), 92.5kg (failed), 90kg (failed), 80kg x5, 65kg x8
Bench 110kg 2x8
Shoulder press 100kg 2x8, 110kg x8, 120kg x6
Hugging tricep pushdown 45kg 3x8
Face pull 40kg 2x8
Sun
Deadlift 160kg x3 170kg x3 - legs still sore from Friday so left it there
Pendlay row 100kg 2x5, 110kg 2x3
Barbell row 90kg 2x8, 2x6
Close grip lat pulldown 85kg 3x8
Barbell reverse curl 25kg 3x8
Single arm high row 45kg 2x6
Cable curl 40kg 4x10
Overhead press is simultaneously the most satisfying upper body movement and the most humbling.
Turns out new gym is popular with influencers. Having to move around the gym to avoid cameramen is not fun. May have made a mistake.
Fri
Squat 150kg 3x5
Bench 100kg 2x8
Hack squat 156kg x6, 186kg x 4 (failed 5th rep), 156kg x10
Prone leg curl 65kg 5x10
Paused quad-focused angled smith machine squat 90kg 3x8
Sat
Overhead press 70kg x3, 80kg, 90kg, 95kg (failed), 95kg (failed), 92.5kg (failed), 92.5kg (failed), 90kg (failed), 80kg x5, 65kg x8
Bench 110kg 2x8
Shoulder press 100kg 2x8, 110kg x8, 120kg x6
Hugging tricep pushdown 45kg 3x8
Face pull 40kg 2x8
Sun
Deadlift 160kg x3 170kg x3 - legs still sore from Friday so left it there
Pendlay row 100kg 2x5, 110kg 2x3
Barbell row 90kg 2x8, 2x6
Close grip lat pulldown 85kg 3x8
Barbell reverse curl 25kg 3x8
Single arm high row 45kg 2x6
Cable curl 40kg 4x10
Overhead press is simultaneously the most satisfying upper body movement and the most humbling.
Turns out new gym is popular with influencers. Having to move around the gym to avoid cameramen is not fun. May have made a mistake.
(edited 1 month ago)
Lol, every year I make myself promises like 'I'll start on Monday, but in 2024, I actually began eating healthily and maintaining a balanced diet, as well as exercising. Woohoo!
Tues
Squat 170kg, 180kg, 190kg
Hack squat 176kg 3x5
Lat pulldown 95kg 2x8, 75kg 2x10
Wed
Bench 120kg 3x5
OHP 80kg, 85kg 3x1, 70kg x8
Machine shoulder press 90kg x8 110kg 2x8
Tricep pushdown 42.5kg 3x10
Face pull 35kg 2x8
Cable lateral raise 5kg 3x10
Was going to attempt 190kg x3 squat on Tues but spent the entire session trying not to vomit. Started taking creatine again so likely related. Expect I won't feel so bloated and queasy after a couple more days.
Used shallower J-cups for the OHP today. Certainly better as not losing tightness by having to push up so much to unrack.
Squat 170kg, 180kg, 190kg
Hack squat 176kg 3x5
Lat pulldown 95kg 2x8, 75kg 2x10
Wed
Bench 120kg 3x5
OHP 80kg, 85kg 3x1, 70kg x8
Machine shoulder press 90kg x8 110kg 2x8
Tricep pushdown 42.5kg 3x10
Face pull 35kg 2x8
Cable lateral raise 5kg 3x10
Was going to attempt 190kg x3 squat on Tues but spent the entire session trying not to vomit. Started taking creatine again so likely related. Expect I won't feel so bloated and queasy after a couple more days.
Used shallower J-cups for the OHP today. Certainly better as not losing tightness by having to push up so much to unrack.
Sat
OHP 70kg, 80kg, 85kg, 90kg, 92,5kg, 85kg x2, 70kg 2x6
Bench 110kg 3x8
Machine incline press 90kg 3x8
Tricep pushdown 45kg 3x8
Face pull 32.kg 3x8
Today
Squat
152.5kg 3x5
Power clean 60kg 3x3 just playing around
RDL 110kg 3x5
Zercher squat 100 kg 3x5
Leg curl 73kg 5x8
Banded kettlebell curl 24kg 3x10
Pleased to finally hit 92.5kg on OHP. It was a technique rather than strength issue as was losing too much tightness when unracking. Roll on 95kg.
8.2 miles walking today after the gym. My legs will hate me tomorrow.
OHP 70kg, 80kg, 85kg, 90kg, 92,5kg, 85kg x2, 70kg 2x6
Bench 110kg 3x8
Machine incline press 90kg 3x8
Tricep pushdown 45kg 3x8
Face pull 32.kg 3x8
Today
Squat
152.5kg 3x5
Power clean 60kg 3x3 just playing around
RDL 110kg 3x5
Zercher squat 100 kg 3x5
Leg curl 73kg 5x8
Banded kettlebell curl 24kg 3x10
Pleased to finally hit 92.5kg on OHP. It was a technique rather than strength issue as was losing too much tightness when unracking. Roll on 95kg.
8.2 miles walking today after the gym. My legs will hate me tomorrow.
Tues
Deadlift 170kg 3x3
Row 70kg x8, 90kg 3x8
Lat pulldown 75kg 3x10
Cable curl 20kg 4x10
Face pull 35kg 2x8
Single arm high row
30kg 3x8
Thurs
Squat 180kg 2x4
Hack squat 186kg 3x6
Hamstring curl 86kg 4x8
Straight arm pulldown 45kg 3x8
Fri
Bench 100kg 3x8
OHP 60kg 3x8
Tricep pushdown 82kg 3x8
Unilateral tricep pushdown 23 kg 3x10
Cable tricep overhead extension 41kg 4x8
Cable curl 54kg 2x8
Sat
Deadlift 170kg, 180kg, 200kg, 210kg, 170kg 2x3
Row 70kg 2x8, 95 kg 2x6
Late pulldown 85kg 3x8
Seated cable row 75kg 3x8
Dodgy back extension machine 110kg 2x8
Bicep curl 55kg 3x8
At least I'm making good progress in my rows.
Skipped today as wasn't feeling it.
Back to focusing on nutrition for April. Meal prep for breakfast and lunch has gone out the window as I've been working from home at least three days a week.
Deadlift 170kg 3x3
Row 70kg x8, 90kg 3x8
Lat pulldown 75kg 3x10
Cable curl 20kg 4x10
Face pull 35kg 2x8
Single arm high row
30kg 3x8
Thurs
Squat 180kg 2x4
Hack squat 186kg 3x6
Hamstring curl 86kg 4x8
Straight arm pulldown 45kg 3x8
Fri
Bench 100kg 3x8
OHP 60kg 3x8
Tricep pushdown 82kg 3x8
Unilateral tricep pushdown 23 kg 3x10
Cable tricep overhead extension 41kg 4x8
Cable curl 54kg 2x8
Sat
Deadlift 170kg, 180kg, 200kg, 210kg, 170kg 2x3
Row 70kg 2x8, 95 kg 2x6
Late pulldown 85kg 3x8
Seated cable row 75kg 3x8
Dodgy back extension machine 110kg 2x8
Bicep curl 55kg 3x8
At least I'm making good progress in my rows.
Skipped today as wasn't feeling it.
Back to focusing on nutrition for April. Meal prep for breakfast and lunch has gone out the window as I've been working from home at least three days a week.
(edited 3 weeks ago)
Mon
OHP 70kg x3, 80kg, 85kg, 90kg 95kg (failed), 80kg 2x3
Bench 120kg x3, 130kg x3 100kg x10
Hugging triceps pushdown 45kg 3x8
Chest press 100kg 3x8
Barbell reverse curl 25kg 3x10
Tues
Squat 155kg 3x5
Power clean 40kg 3x5, 60kg 2x3 70kg x3
Leg curl 86kg 4x10
Hack squat 156kg 3x8
RDLs are now off the rotation. Did a couple of warm up sets but just kept mumbling to myself about how I hate the movement. I know hamstrings are my major weak point but I just can't stand RDLs. Will reintroduce good mornings.
Enjoying the power cleans even though I'm really clumsy. Occasionally miss the rack position and get the bar stuck on my chest but I will persist.
OHP 70kg x3, 80kg, 85kg, 90kg 95kg (failed), 80kg 2x3
Bench 120kg x3, 130kg x3 100kg x10
Hugging triceps pushdown 45kg 3x8
Chest press 100kg 3x8
Barbell reverse curl 25kg 3x10
Tues
Squat 155kg 3x5
Power clean 40kg 3x5, 60kg 2x3 70kg x3
Leg curl 86kg 4x10
Hack squat 156kg 3x8
RDLs are now off the rotation. Did a couple of warm up sets but just kept mumbling to myself about how I hate the movement. I know hamstrings are my major weak point but I just can't stand RDLs. Will reintroduce good mornings.
Enjoying the power cleans even though I'm really clumsy. Occasionally miss the rack position and get the bar stuck on my chest but I will persist.
Solid sessions on Thurs-Sun last week but too lazy to list them.
Tues
Overhead press 80kg, 85kg, 90kg 3x2, 70kg x8
Incline bench 90kg 3x6, 100kg 3x6
Close grip bench 80kg 4x8
Triceps pushdown 50kg 3x12 - entire stack which was too light but with high cable tension at the top of the movement, so it felt like more of a posterior chain exercise just to avoid being yanked forwards. Will avoid that cable machine in future.
OHP is coming along nicely. Really think I've got technique down.
Social commitments tonight. Will hopefully find time to get to gym tomorrow.
Tues
Overhead press 80kg, 85kg, 90kg 3x2, 70kg x8
Incline bench 90kg 3x6, 100kg 3x6
Close grip bench 80kg 4x8
Triceps pushdown 50kg 3x12 - entire stack which was too light but with high cable tension at the top of the movement, so it felt like more of a posterior chain exercise just to avoid being yanked forwards. Will avoid that cable machine in future.
OHP is coming along nicely. Really think I've got technique down.
Social commitments tonight. Will hopefully find time to get to gym tomorrow.
Original post by Gazpacho.
Solid sessions on Thurs-Sun last week but too lazy to list them.
Tues
Overhead press 80kg, 85kg, 90kg 3x2, 70kg x8
Incline bench 90kg 3x6, 100kg 3x6
Close grip bench 80kg 4x8
Triceps pushdown 50kg 3x12 - entire stack which was too light but with high cable tension at the top of the movement, so it felt like more of a posterior chain exercise just to avoid being yanked forwards. Will avoid that cable machine in future.
OHP is coming along nicely. Really think I've got technique down.
Social commitments tonight. Will hopefully find time to get to gym tomorrow.
Tues
Overhead press 80kg, 85kg, 90kg 3x2, 70kg x8
Incline bench 90kg 3x6, 100kg 3x6
Close grip bench 80kg 4x8
Triceps pushdown 50kg 3x12 - entire stack which was too light but with high cable tension at the top of the movement, so it felt like more of a posterior chain exercise just to avoid being yanked forwards. Will avoid that cable machine in future.
OHP is coming along nicely. Really think I've got technique down.
Social commitments tonight. Will hopefully find time to get to gym tomorrow.
You're amazing! Keep up the good work - I can see loads of motivation and commitments.
I hope you reach your goal soon, good luck!
Thurs
Barbell row 70kg x8, 80kg x8, 90kg 2x8
Lat pulldown 85kg 4x8
Cable curl 20kg 3x8
Fri
Squat 160kg x3, 170kg x3
Zercher squat 120kg 2x5
Leg press 230kg 2x8
Hamstring curl 86kg 3x12, 91kg 2x8
Face pull 35kg 2x8
Sat
Bench 110kg x3, 120kg x3, 125kg x3, 130kg x3
Overhead press 80kg 3x4
Chest press 70kg 3x10
Triceps pushdown 42.5 kg 2x10
Woke up on Thursday with a throat infection, this has now spread to my chest. The main achievement of the last three days has just been getting to the gym.
Barbell row 70kg x8, 80kg x8, 90kg 2x8
Lat pulldown 85kg 4x8
Cable curl 20kg 3x8
Fri
Squat 160kg x3, 170kg x3
Zercher squat 120kg 2x5
Leg press 230kg 2x8
Hamstring curl 86kg 3x12, 91kg 2x8
Face pull 35kg 2x8
Sat
Bench 110kg x3, 120kg x3, 125kg x3, 130kg x3
Overhead press 80kg 3x4
Chest press 70kg 3x10
Triceps pushdown 42.5 kg 2x10
Woke up on Thursday with a throat infection, this has now spread to my chest. The main achievement of the last three days has just been getting to the gym.
(edited 1 week ago)
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