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illusionz' ICF blog watch

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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
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    Buy a dipping belt mate, youll be a lot stronger than with a DB

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    (Original post by Angry cucumber)
    Buy a dipping belt mate, youll be a lot stronger than with a DB

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    Yeah I really should. Holding a DB between my feet is a pain in the arse

    inb4 Chalk mk II
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    (Original post by illusionz)
    Yeah I really should. Holding a DB between my feet is a pain in the arse

    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.

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    (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.

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    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.
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    (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.
    :zomg: oh lawd

    Just buy MPs one or similar, their cheap and decent tbh

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    The dipping belt I got off amazon was 15 quid I believe, with a lifetime guarantee!
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    G4Dippingbelt
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    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.
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    (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
    you switching to paused benching then? you definitely should compete for the experience.
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    (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.
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    Guessing the holds were mixed grip?
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    (Original post by Motorbiker)
    Guessing the holds were mixed grip?
    Yup! Not much point doing them with straps!
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    (Original post by illusionz)
    Yup! Not much point doing them with straps!

    Or beastly DOH! :teehee:
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    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.
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    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
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    (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.
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    (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.
    Ah yeah, you hit 2plate for 1 touch n go recently didn't you? Solid
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    (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.
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    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.
 
 
 
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