Spliced and diced - perhaps one day, a little shredded! Watch

zKlown
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#1441
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#1441
(Original post by Angry cucumber)
14.9miles
47:03

Dat 19.1mph average
Took me until this post to realise you were cycling lol
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Angry cucumber
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#1442
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#1442
Deads
60kg 1 x 5
100kg 1 x 5
120kg 1 x 3
130kg 1 x 1
140kg 1 x 1
145kg 5 x 3
Nice volume hard work though

Leg press
Up to 150kg 3 x 8

Snatch deads
70kg 1 x 5
110kg 1 x 2 Hands too torn up
110kg 1 x 5 with straps, was fine but hard

Floor press
25kg DBs 1 x 8
1 x 10

Split squats
25kg DBs 1 x 8 Painful, very tired at this point

Leg press
120kg 1 x 10
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Angry cucumber
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#1443
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#1443
Dead from yesterday, absolutely dead

OHP
20kg 1 x 10
40kg 1 x 5
50kg 1 x 4
55kg 1 x 2
60kg 1 x 3
1 x 2
55kg 1 x 4
50kg 1 x 6
Wasn't warmed up tbh

CGBP
60kg 1 x 5
70kg 1 x 5
75kg 3 x 8
Was meant to be paused but didn't do it for all reps as staying tight for CGBP is hard and was concentrating more on that

Pendlays
60kg 1 x 5
70kg 1 x 5
80kg 1 x 2
85kg 1 x 3
80kg 2 x 3
Far too tired to go heavy, should have just gone light

Front raises
10kg DBs 3 x 10

Rear delt flies
7.5kg DBs 3 x 10

Cable row
level 14.25 1 x 8
1 x 7

Campbell row
25kg DBs 1 x 8

Lateral raises
7.5kg DBs 1 x 10

Ab roller
1 x 15 Back too fatigued

Cable woodchop
level 5 3 x 10

Curlz
12.5kg DBs 2 x 10

Think that was me tbh

V.tired
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Angry cucumber
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#1444
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#1444
17miles
54:34 moving time
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Angry cucumber
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#1445
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#1445
10.4miles
39:01
Chilled recovery ride
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Angry cucumber
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#1446
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#1446
Speed deficit deadlift
60kg 1 x 7
100kg 4 x 5

Bench paused
20kg 1 x 5
60kg 1 x 5
70kg 1 x 5
80kg 1 x 5
85kg 1 x 3
90kg 1 x 2
95kg 4 x 4 PB
Very hard. I feel very drained ATM, so not surprised

DB row
15kg 1 x 8
25kg 1 x 8
35kg 3 x 8

Skullcrusher
12.5kg DBs1 x 8
15kg DBs 1 x 7
1 x 8

Lat pulldown
130lbs 1 x 6
150lbs 1 x 6
160lbs 2 x 8
1 x 6
110lbs 1 x 9
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Angry cucumber
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#1447
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#1447
11.7 miles
39:45
Just chillin'
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Motorbiker
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#1448
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#1448
(Original post by Angry cucumber)
Speed deficit deadlift
60kg 1 x 7
100kg 4 x 5

Bench paused
20kg 1 x 5
60kg 1 x 5
70kg 1 x 5
80kg 1 x 5
85kg 1 x 3
90kg 1 x 2
95kg 4 x 4 PB
Very hard. I feel very drained ATM, so not surprised

DB row
15kg 1 x 8
25kg 1 x 8
35kg 3 x 8

Skullcrusher
12.5kg DBs1 x 8
15kg DBs 1 x 7
1 x 8

Lat pulldown
130lbs 1 x 6
150lbs 1 x 6
160lbs 2 x 8
1 x 6
110lbs 1 x 9
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Nice benching!

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Angry cucumber
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#1449
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#1449
(Original post by Motorbiker)
Nice benching!

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Form wasn't great tbh, elbows were feeling funky tbh. It'll be better tomorrow
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Angry cucumber
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#1450
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#1450
20.0 miles
1 hour 9:15 moving time
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Angry cucumber
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#1451
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#1451
Not a good session. I'm being stupid with programming and cardio and its caught up. As I'm going on placement for 6 weeks, it needed to change anyways. Will have a think and probs return to full body 3x weekly

Deads
60kg 1 x 7
80kg 1 x 5
100kg 1 x 5
120kg 1 x 5
130kg 1 x 5
140kg 1 x 3
145kg 1 x 1
150kg 1 x 1
155kg 1 x 1
Was appallingly hard so stopped.
140kg 1 x 5
Very hard

Leg press
Up to 150kg 3 x 8

Hamstring curl
Up to 140lbs 3 x 8

This took me an hour and a half. Lol.
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Angry cucumber
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#1452
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#1452
Right a sensible programme... if anyone wants to call out it; please speak now

A/
Leg press 3 x 8-12
Bench 3 x 3 -> 5 x 5
Pendlay row 3 x (3-5)
Hamstring curls 3 x 8-12
CGBP or OHP 3 x 8 - 12
Cable row 3 x 8-12
Ab work

A' 30-45minute bike ride

B/
Leg press 3 x 8-12
OHP 3 x 3 - 5 x 5
Lat pulldown 3 x 8-12
Speed deadlifts for 5/3/1 or split squats 3 x 8-12
Light pendlay rows -15%
Front raises
Face pulls
Cable pulldowns 3 x 8-12

B' Off

C/ Deadlifts 5/3/1
Deficit deadlifts -15% of top set for 6+
Bench 1 x 3+
Back off sets @90% of top set
DB row 3 x 8+
Incline DB bench 3 x 8-12
Abs

C' Short ride 30-45 minutes long or off.
C'' Longer ride 1hour - 1 hour 30 (interchangeable)

This probably isn't ideal, however it's better than what I'm currently doing as deadlifts are destroying my recovery for cycling and I can't remember the last rest day I had properly off which explains why I'm stalling as diet is good protein wise and calorie wise. Whilst trying to linearly progress deadlifts a week just ain't gonna happen. I'm going to fiddle with it until it's more right over the next 24 hours or so
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Angry cucumber
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#1453
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#1453
8.5miles
28:36

Rest day tomorrow, which will be an upperbody session. Wednesday will be a light fullbody and Thurs will be probably involve some maxing before end of term
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Scoobiedoobiedo
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#1454
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#1454
Could try doing low volume deads like I do?
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BKS
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#1455
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#1455
What's the point of the leg press on B? Given the cycling I'd do a bit of speed or jumping stuff on B at the most
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Angry cucumber
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#1456
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#1456
(Original post by Scoobiedoobiedo)
Could try doing low volume deads like I do?
I seem to be terrible at pulling high percentages with nothing laid out. Hence I'm going to try 5/3/1 tbh

(Original post by BKS)
What's the point of the leg press on B? Given the cycling I'd do a bit of speed or jumping stuff on B at the most
I'll probably just go a bit lighter and just do a few more sets tbh if I find it too hard. I don't find leg press too hard post cycling, so I'll see. If it gets too much I'll drop it and do as you say.

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Angry cucumber
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#1457
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#1457
Bench paused
20kg 1 x 5
60kg 1 x 5
70kg 1 x 5
80kg 1 x 5
85kg 1 x 3
90kg 1 x 2
95kg 1 x 1
102.5kg 1 x 1
107.5kg 1 x f
57.5kg 2 x 5
Lol oh well, failed my old PB despite being a fair bit stronger. However shoulder was twinching and at the bottom of 107.5 it screamed and I was like "nope, I ain't injuring myself" so allowed myself to fail. I always stetch out my front delt/ upper pec before benching and today I didn't and :facepalm: Also I had moved my legs wider than normal as I have had arse coming off bench problems so to compensate I widened it; however too far as I get no leg drive.

Pendlays
40kg 1 x 5
50kg 1 x 5
60kg 1 x 5
80kg 1 x 5
82.5kg 1 x 3
85kg 1 x 3
90kg 1 x 3 PB
So I've realised my deadlift form issues are because I don't put the weight through my heels and hence I lose the weight forwards. It's due to the way I walk (on midfoot/ balls of foot) and hence I don't really know what it feels like. Same with pendlays, so concentrating on keeping weight back - all kinds of strength gains as I engage my back more

OHP to see how shoulder is
47.5kg 2 x 6
All good

Bench
80kg 1 x 5
90kg 1 x 2

DB row
37.5kg 1 x 7
1 x 8

Curlz
15kg DBs 1 x 10
1 x 6

Facepulls
level 4 2 x 10
Shoulder feeling tight

Shoulder feeling much better; deload week next week anyways, so no sweat
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Angry cucumber
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#1458
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#1458
So today

Rotator and tri warm up stuff

OHP
20kg 1 x 10
40kg 1 x 5
50kg 1 x 4
1 x 3
55kg 1 x 3
60kg 1 x 1
65kg fail
62.5kg fail
50kg 1 x 5
55kg 1 x 2
50kg 1 x 5

Well gone from triples at 60 to failing 2.5kg more. Lol.

Front raises
7.5kg DBs 1 x 10
10kg DBs 3 x 10

Chins
1 x 5
+5kg 1 x 5
+10kg 1 x5
+15kg 1 x 5
+20kg 1 x 5 PB? Been a long time since heavy chins

Rear delt flies
7.5kg DBs 3 x 10

Leg press
Up to 152.5kg 1 x 8
1 x 12

Hammers
17.5kg DBs 2 x 6

Curls
12.5kg DBs 1 x 10

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Et Tu, Brute?
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#1459
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#1459
(Original post by Angry cucumber)
20.0 miles
1 hour 9:15 moving time
Quite the distance. Are you training for anything in particular?
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Squirb
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#1460
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#1460
Oooooo we're equal with current paused Bench numbers

But it's Ramadan. It's your time to shine

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