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How much are you weighing nowadays?
Decent enough session tonight.

Pin squats:

110 x 5
120 x 5
125 x 5/5
130 x 5

Not too bad.

Pin bench press:

80 x 5
92.5 x 5/5/5/5

92.5 was a bit heavy, maybe a bit too heavy for pin bench purposes.

SGDLs:

130 x 5/5/5/5

Not too bad.

Then home.
Original post by Enginerd.
How much are you weighing nowadays?


About just over 100 kilos (something like 101/2 ish).
Decent session tonight.

Squats:

190 x 1
150 x 5/5/5/5/5

190 was the same as last time. 150 back off sets were fine, although the first few were a bit challenging cardio wise.

Bench press:

112.5 x 1
92.5 x 5/5/5/5/5

Not too bad.

Cable rows:

79 x 8/8
70 x 8/8

Can't remember what the weight settings were, although they were about what I put above. Dropped the weight on the last two sets to ensure I got the reps in.

Barbell curls:

20 x 15/5/5/5/5/5

Tried to do some myo-reps, but might've done them wrong. Otherwise, still a quick way to get in some reps.

Then home.
Okay session tonight.

Press:

75 x 1
80 x 1
65 x 6/6/4/0

80 was a little bit easier than last week. My ability to do reps, however, has dropped off a bit from having not done them much recently. On the 4th set I was fatigued and wasn't going to lockout the first rep at less than RPE 9.

Deadlifts:

210 x 1
170 x 4/4/4/4/4

Not too bad. Grip was failing a bit, but on the reps I used straps (last 4 sets of 170) obviously wasn't an issue.

Skull crushers:

bar + 20 x 8/8/8

Not too bad. Not done these in ages - looking for a triceps exercise without too much shoulders.

Then home.
Decent session this evening.

Squats:

120 x 5
130 x 5
140 x 5/5

Not too bad. Did these belt-less. Wasn't really seeing any benefits to pin-squats other than just more squats.

CGBP:

80 x 6
87.5 x 6/6/6

Not too bad.

SGDLs:

132.5 x 5/5/5/5

A bit harder than last time.

Then home.
Okay session tonight. Maybe a bit of fatigue has been built up.

Squats:

190 x 1
152.5 x 5/5/5

190 felt okay, maybe a tiny bit harder than last time. Then the sets with 152.5 felt very tiring, although the bar speed was generally okay I think. So only did three sets.

Bench press:

110 x 1
115 x 1
117.5 x 0
100 x 3/2

Feeling a bit fatigued, so wanted to do some singles or lower rep work instead of reps. My setup needs work and I also need to keep tight, and ensure I lift a bit smoother.

Curls:

12.5s x 10/10/10/7

Not too bad.

Then home.
Okay session tonight.

Press:

80 x 2
60 x 5/5/5/5/5

Not too bad. Was actually going to go for a third on 80; missed it, but didn't try and grind it out or anything.

Deadlifts:

212.5 x 1
175 x 4/4

212.5 was quite hard. Then 175 was very hard, so only did 2 sets. Maybe needed a deload week this week.

Skull crushers:

bar + 20 x 8/8/8/8

Not too bad.

Then home.
Not a good session tonight. Never really had a plan for what to do.

Tried to squat, did up to 120 x 3 and 130 x 1 I think. Although the bar speed was okay, everything felt really fatigued and tired, especially my hamstrings and glutes.

CGBP:

80 x 4/6
90 x 5

Again felt fatigued and a bit wobbly, but bar speed not too bad.

Lat pull downs:

79 x 6/6/6

Just wanted to get some back work done.

Then home.
Okay session tonight.

Squats:

150 x 5
165 x 4/4/4

Not too bad. Going to do a bit of higher intensity with a bit lower volume for a while.

Bench press:

100 x 4
110 x 2
92 x 5/5/5/5

100 and 110 were quite high RPE, at least 9. The back-off sets with 92 were also somewhat more difficult, but was focusing on keeping tight and not jerking the bar.

Hammer Strength MTS row:

70 x 8/8/8/8/8

Just for some back work, not too bad.

Hammer curls:

15s x 8/8/8/8

Not too bad.

Then home.
Not a great session tonight.

Press:

80 x 2
70 x 4/4/4

80 was about the same as last time. 70 wasn't too bad for the first 3 reps of each set.

Deadlifts:

180 x 1
200 x 0

Not happy with this. My glutes and hamstrings did feel a bit fatigued from Monday, but still should have done better than this.

Incline dumbbell overhead press:

25s x 10/6/8

First and last sets not too bad. Middle set maybe not enough rest.

Then home.
Decent enough session this evening.

Squats:

120 x 6
130 x 6
140 x 6/6/6

Not too bad.

CGBP:

70 x 5
80 x 5
90 x 5/5/5

Also not too bad.

Part 1 complete.

Then home.
Okay session this afternoon. Still had some DOMs in my hamstrings and glutes from the squats on Saturday. The second half of Saturday's workout.

Paused deadlifts:

140 x 4/4/4/4

Quite tiring, actually, although bar speed was okay.

Incline dumbbell bench press:

32.5s x 8/8/8/8

Quite hard.

Dumbbell curls:

12.5s x 13/5/4/3

Kind of like myo-reps, something I need to look into more, I know, but I just tend to try them on the fly when I want to leave soon as you can fit in a decent amount of reps in a short time.

Then home.
Just a quick one this evening to keep things ticking over.

Press:

75 x 1
80 x 1
85 x 1
70 x 4/4/4/0

85 was definitely RPE 10, and more layback than I'd like. After the third set of 70 I was feeling fatigued and then the next set was just too heavy to get 1.

Lat pull downs:

79 x 8/8/8

Okay.

Then home.
Okay session tonight. Should have mentioned that wrist was hurting a bit last time during the overhead work.

Squats:

170 x 1
190 x 1
165 x 1

190 went down the wrong way - a bit too vertical and thus a bit too much load on the knees. I also ripped my trousers a bit, too. 165 after that didn't feel good, as in form too vertical, and far too conscious about further ripping my trousers, so didn't continue.

Bench press:

100 x 1
110 x 1
95 x 4/4/4/4

Not too bad.

Triceps machine:

20 each side x 10/10/10

Wanted to do some triceps isolation stuff, but EZ bar collars not turning so did these instead.

Then home.
Not a great session today; just wasn't feeling up to much.

Deadlifts:

180 x 1
200 x 0
190 x 0

Grip was very weak today. Then used straps but bar was still pinned to the ground.

Seated dumbbell overhead press:

25s x 9/7/6

Not too bad.

Hammer curls:

15s x 8/8/8

Again not too bad.

Then home.
Decent session this evening.

Bench press:

100 x 1
110 x 1
97.5 x 4/4/4/4

Not too bad at all, especially first set of 97.5.

Pause squats:

120 x 4
130 x 4
135 x 4/4

135 was probably RPE 9.

Barbell rows:

80 x 8/8/8

Did these hanging, i.e. not each rep starting from the ground. Having done them like this, I think they are actually a better back exercise this way.

Machine triceps:

25 each side x 10/10/10

That triceps machine again to finish.

Then home.
Decent session tonight.

Squats:

170 x 1
190 x 1

Just wanted to do a heavy single. 190 felt okay.

Press:

75 x 1
80 x 1
87.5 x 1
65 x 4/4/4/3/2/3

87.5 was certainly an absolute max. Did the sets with 65 within about 10 minutes, a sort of density block.

Deadlifts:

160 x 5
170 x 5
180 x 5/5
160 x 5

Wanted to get some deadlift reps in tonight, as my deadlifting has been quite poor as of late. Second set of 180 was pretty difficult.

Then home.
Mixed session tonight.

Bench press:

100 x 1
110 x 0
90 x 5/5/5

Bench felt weak tonight. Couldn't unrack 110. 90 for five also felt weaker than usual.

Pause squats:

135 x 4/4/4/4

Felt not too bad.

Barbell rows:

80 x 8/8/8/8

Also felt okay.

Then home.
Not a great session tonight. Not sure why though...

CGBP:

80 x 6
85 x 6/6/6/6

These weren't too bad.

Deadlifts:

160 x 1

These were really bad. Couldn't get any more after that; bar glued to the ground. Not sure why my deadlift fluctuates so wildly.

Machine triceps:

25 each side x 10/10/10

Not too bad.

Then did some machine biceps, but they really fatigued my arms quickly - could only get five reps with various settings.

Then home.

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