illusionz' ICF blog
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Today
Paused bench
77.5 kg 5x5 (Paused PB)
95 kg x 1 (Paused PB)
95 was slow but steady, never came close to stopping. tbh all my paused bench is fairly slow out the bottom.
Rows
92.5 kg 5x5
Felt there was a bit of cheating in there but so hard to progress on rows without doing so
Snatch Grip DLs
60 x 5
80 x 5
100 x 2
Straps on
130 x 5
150 x 5
165 x 5
150 and 165 were cheap PBs but nothing special given my conventional deadlift
Dips + 22kg
7, 5+dropped DB lol
DB French Press
30 kg x 10, 10
Hammer incline curls
16 kg x 10, 10, 9
Decent session. Big dinner
Paused bench
77.5 kg 5x5 (Paused PB)
95 kg x 1 (Paused PB)
95 was slow but steady, never came close to stopping. tbh all my paused bench is fairly slow out the bottom.
Rows
92.5 kg 5x5
Felt there was a bit of cheating in there but so hard to progress on rows without doing so
Snatch Grip DLs
60 x 5
80 x 5
100 x 2
Straps on
130 x 5
150 x 5
165 x 5
150 and 165 were cheap PBs but nothing special given my conventional deadlift
Dips + 22kg
7, 5+dropped DB lol
DB French Press
30 kg x 10, 10
Hammer incline curls
16 kg x 10, 10, 9
Decent session. Big dinner
Buy a dipping belt mate, youll be a lot stronger than with a DB
Posted from TSR Mobile
Posted from TSR Mobile
Original post by Angry cucumber
Yeah I really should. Holding a DB between my feet is a pain in the arse
inb4 Chalk mk II
Original post by illusionz
Yeah I really should. Holding a DB between my feet is a pain in the arse
inb4 Chalk mk II
inb4 Chalk mk II
Myprotein one is decent enough I believe. Or if you have a bit of money to burn, Ironmind is the best I've ever seen with its fabric ties rather than chain.
Posted from TSR Mobile
Original post by Angry cucumber
Myprotein one is decent enough I believe. Or if you have a bit of money to burn, Ironmind is the best I've ever seen with its fabric ties rather than chain.
Posted from TSR Mobile
Posted from TSR Mobile
I'm moving to london in a tad over a month. Rent will be close to £25 a night. I do not have money to burn lol. It's scary
I'll look into them though.
Original post by illusionz
I'm moving to london in a tad over a month. Rent will be close to £25 a night. I do not have money to burn lol. It's scary
I'll look into them though.
I'll look into them though.
oh lawd Just buy MPs one or similar, their cheap and decent tbh
Posted from TSR Mobile
G4Dippingbelt
Paused DB OHP
28 x 5, 5, 4+f
26 x 5, 4+f
Was rushing through my sets as barbell was free and a few bench bros arrived just after I'd started. I've seen them use the barbell before and they take like 30+ minutes so didn't want to risk waiting for ages. Next time I don't anticipate failing so early.
Deadlift
200 x 4
4th rep not pretty so didn't push it. Perhaps not a great day or the Snatch DLs on monday tired me more than I thought
180 3x1 with long hold at top for grip
Paused DB Incline Press
30s 5x6
supersetted with
Barbell Rows -10%
82.5 5x5
Facepulls
36 3x11
supersetted with
DB incline hammer curls
16 3x7
Turns out facepulls tire my biceps out. Really felt it in them today.
Dips + 20kg
8, 8, 6
Reasonable today.
28 x 5, 5, 4+f
26 x 5, 4+f
Was rushing through my sets as barbell was free and a few bench bros arrived just after I'd started. I've seen them use the barbell before and they take like 30+ minutes so didn't want to risk waiting for ages. Next time I don't anticipate failing so early.
Deadlift
200 x 4
4th rep not pretty so didn't push it. Perhaps not a great day or the Snatch DLs on monday tired me more than I thought
180 3x1 with long hold at top for grip
Paused DB Incline Press
30s 5x6
supersetted with
Barbell Rows -10%
82.5 5x5
Facepulls
36 3x11
supersetted with
DB incline hammer curls
16 3x7
Turns out facepulls tire my biceps out. Really felt it in them today.
Dips + 20kg
8, 8, 6
Reasonable today.
Original post by illusionz
Today
Paused bench
77.5 kg 5x5 (Paused PB)
95 kg x 1 (Paused PB)
95 was slow but steady, never came close to stopping. tbh all my paused bench is fairly slow out the bottom.
Rows
92.5 kg 5x5
Felt there was a bit of cheating in there but so hard to progress on rows without doing so
Snatch Grip DLs
60 x 5
80 x 5
100 x 2
Straps on
130 x 5
150 x 5
165 x 5
150 and 165 were cheap PBs but nothing special given my conventional deadlift
Dips + 22kg
7, 5+dropped DB lol
DB French Press
30 kg x 10, 10
Hammer incline curls
16 kg x 10, 10, 9
Decent session. Big dinner
Paused bench
77.5 kg 5x5 (Paused PB)
95 kg x 1 (Paused PB)
95 was slow but steady, never came close to stopping. tbh all my paused bench is fairly slow out the bottom.
Rows
92.5 kg 5x5
Felt there was a bit of cheating in there but so hard to progress on rows without doing so
Snatch Grip DLs
60 x 5
80 x 5
100 x 2
Straps on
130 x 5
150 x 5
165 x 5
150 and 165 were cheap PBs but nothing special given my conventional deadlift
Dips + 22kg
7, 5+dropped DB lol
DB French Press
30 kg x 10, 10
Hammer incline curls
16 kg x 10, 10, 9
Decent session. Big dinner
you switching to paused benching then? you definitely should compete for the experience.
Original post by AreebWithaHat
you switching to paused benching then? you definitely should compete for the experience.
Only the slight problem of never having done a free barbell squat in my life! Once I learn to do that (moving gym in oct when I go to london) I will look into it, especially if it's similar strength to my deadlift.
Guessing the holds were mixed grip?
Original post by Motorbiker
Guessing the holds were mixed grip?
Yup! Not much point doing them with straps!
Original post by illusionz
Yup! Not much point doing them with straps!
Or beastly DOH!
Paused Bench
20x20
40x10
60x5
70x3
80 5x5 PB
BB Row
60x10
80x5
92.5 3x5
90x5
80x8
These didn't feel great. The sets on 92.5 were pretty questionable rom/back angle moving too vertical. Dropped down to rep out 80 to finish.
Shrugs
90 x 8
112.5 4x8
Dips + 22kg
6, 7, 6
Same problem as usual. Will get a belt.
DB French Press
30 x 8, 9, 10
BW Chins x 5
Same pain in wrist as before so did no more. 5 reps was easy though.
Hammer Incline Curls
16 x 10, 10
18 x 7
Tried 18s for first time, easier than expected
12 x 8 ultra slow negatives. Huge pump. Feels good man.
20x20
40x10
60x5
70x3
80 5x5 PB
BB Row
60x10
80x5
92.5 3x5
90x5
80x8
These didn't feel great. The sets on 92.5 were pretty questionable rom/back angle moving too vertical. Dropped down to rep out 80 to finish.
Shrugs
90 x 8
112.5 4x8
Dips + 22kg
6, 7, 6
Same problem as usual. Will get a belt.
DB French Press
30 x 8, 9, 10
BW Chins x 5
Same pain in wrist as before so did no more. 5 reps was easy though.
Hammer Incline Curls
16 x 10, 10
18 x 7
Tried 18s for first time, easier than expected
12 x 8 ultra slow negatives. Huge pump. Feels good man.
Boom, 80kg for 5x5 is a milestone. Is that an all-time PB? Also, what's your bodyweight atm? Wanna see how your dip and bench compare
Original post by Implication
Boom, 80kg for 5x5 is a milestone. Is that an all-time PB? Also, what's your bodyweight atm? Wanna see how your dip and bench compare
Just got back from gym, not eaten or drunk anything yet. 92 kg. So dip weight would have been 114kgish.
It's a paused PB but my TnG PB is higher.
Original post by illusionz
Just got back from gym, not eaten or drunk anything yet. 92 kg. So dip weight would have been 114kgish.
It's a paused PB but my TnG PB is higher.
It's a paused PB but my TnG PB is higher.
Ah yeah, you hit 2plate for 1 touch n go recently didn't you? Solid
Original post by Implication
Ah yeah, you hit 2plate for 1 touch n go recently didn't you? Solid
Yeah. I've done 95kg paused so not too far behind.
Paused DB OHP
28s x 5, 5, 5, 5, 3+f PB
26s x 5
Deadlift
60x5
100x5
130x3
160x3
180x2
200x 3, 3, 3
All done with chalk. 3 reps of 200 was all my hands could manage so did 3x3. Good grip work I guess, even if not the most taxing for my back. Almost dropped 3rd rep of 3rd set lol.
DB Incline Press
30s x 8, 8, 7, 6
Rows
80 x 5, 5, 5
Facepulls
36 x 11, 11, 11
Dips + 22kg
8, 8, 6
V grip chin ups
7.5, 6, 6, 7
These didn't hurt my wrist at the time, but feel a slight niggle now writing this. Will keep on doing hammer curls I guess.
28s x 5, 5, 5, 5, 3+f PB
26s x 5
Deadlift
60x5
100x5
130x3
160x3
180x2
200x 3, 3, 3
All done with chalk. 3 reps of 200 was all my hands could manage so did 3x3. Good grip work I guess, even if not the most taxing for my back. Almost dropped 3rd rep of 3rd set lol.
DB Incline Press
30s x 8, 8, 7, 6
Rows
80 x 5, 5, 5
Facepulls
36 x 11, 11, 11
Dips + 22kg
8, 8, 6
V grip chin ups
7.5, 6, 6, 7
These didn't hurt my wrist at the time, but feel a slight niggle now writing this. Will keep on doing hammer curls I guess.
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