2020 Log of TREN
| IrishMarc |  | ... | 30-06-2020 @ 08:28 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 29-6-2020 Bw - 116.6 (post fast), 27k steps Squat 60 x 5 100 x 5 140 x 5 180 x 5 220 x 5 - felt like hammered s**t, think was dehydrated 180 x 5 - tried to lower bar to encourage less falling forward from upper back Pistol squat to bench - 3x5 EL Done - walking 5.1 miles in the pissing rain on the way to work didn't help felt like I was getting the chills half way through the day. | ||
| IrishMarc | | ... | 01-07-2020 @ 10:34 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 30-6-2020 Bw - 115.4 (post fast), 23k steps Shoulder rehab Bench press 60 x 10 100 x 10 140 x 10 160 x 10 - harder than would have liked maybe RPE 8.5 180 x 5 - comfy maybe RPE 8.5 Row - 60 x 10 x 3 Pulldown - green x 10 x 3 | ||
| IrishMarc | | ... | 01-07-2020 @ 10:34 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 30-6-2020 Bw - 115.4 (post fast), 23k steps Shoulder rehab Bench press 60 x 10 100 x 10 140 x 10 160 x 10 - harder than would have liked maybe RPE 8.5 180 x 5 - comfy maybe RPE 8.5 Row - 60 x 10 x 3 Pulldown - green x 10 x 3 | ||
| IrishMarc | | ... | 01-07-2020 @ 13:42 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 1-7-2020 Deadlift 60 100 140 180 x 3 220 x 3 260 x 4 @ 8.5 280 x 2 - PB or tie PB 260 x f 260 x 3 - 20 seconds after fail just reset and went again RDL 100 x 10 100 x 10 100 x 10 | ||
| IrishMarc | | ... | 03-07-2020 @ 23:08 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 2-7-2020 bw - 116 - 27k steps Bench press 60 x 10 100 x 10 140 x 10 170 x 10 190 x 1 s**te 190 x 3 still s**te pulldown - 3x10 bench row - 70 - 3x10 | ||
| IrishMarc | | ... | 03-07-2020 @ 23:10 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 3 - 7 - 2020 bw - 114.5 post fast, 26k steps Squat 60 x 3 60 x 3 60 x 3 100 x 3 100 x 3 140 x 3 140 x 3 180 x 3 220 x 3 240 x 3 @ 8,5 Deficit deadlift 60 x 3 60 x 3 60 x 3 100 x 3 100 x 3 100 x 3 140 x 3 140 x 3 180 x 3 220 x 3 250 x 3 @ 9 | ||
| IrishMarc | | ... | 06-07-2020 @ 16:05 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 6-7-2020 27k steps, 117.3 (morning weigh in) Squat 60 100 140 180 220 x 6 @ 8.5 240 x 3 @ 9 240 x 3 @ 9 Cyclist squat 100 x 12 100 x 12 100 x 12 Lowerbar squat - stuffing about trying to find better shelf for bar 140 x 1 180 x 1 | ||
| IrishMarc | | ... | 08-07-2020 @ 11:31 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 7-7-2020 27kg steps, 116kg morning weight Shoulder rehab Bench press 60 x 10 100 x 10 140 x 10 180 x 7 180 x 7 180 x 5 Pulldown - band x 10 x 3 Row - 60 x 10 x 3 | ||
| IrishMarc | | ... | 08-07-2020 @ 17:45 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 8-7-2020 24k steps, 116.7kg morning weight Deadlift 60 100 140 180 220 260 x 5 @ 9 290 x f - psyched myself out and was never going to make it should have stuck at 260, tweaked my low back in the process nothing too bad but need to alter rest of week probably RDL 140 x 10 140 x 10 140 x 10 Rack pull 3rd hole 60 100 140 180 220 RDL and rack pulls felt okay, didn't want to push too hard still bit stiff and sore but okey. Making progress with my positioning on deadlift there is no way in hell I could have handled 260 week in week out with no belt before. However I am still in two minds when it is heavy and throwing myself off. Going to rejig my deadlift training going to use heavy rack pulls as main focus on Wednesday's workout and going to push up RDL volume on 2 days of the week. Thinking Wed Rack pull up to heavy set RDL - 3x10 - RPE 7 cap Core Fri Isometric deadlift up to same hole as rack pull - 3 sec efforts RDL - 3x10 - RPE 7 cap Core I might also add in some sub max pulls somewhere to keep in touch with the full lift but might not, need a change of tact for a wee while would like to really push my rack pull up and try and change my bracing habits for good. | ||
| IrishMarc | | ... | 10-07-2020 @ 17:53 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 9-7-2020 Steps 27k, bw 116.3 (115.5 post fast) Bench press 60 x 10 100 x 10 140 x 10 180 x 7 180 x 6 180 x 4 Pulldown - 3x10 Row - 60 x 10 x 3 | ||
| IrishMarc | | ... | 12-07-2020 @ 20:45 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 10-7-2020 Squat 60 x 3 60 x 3 100 x 3 100 x 3 140 x 3 140 x 3 180 x 3 180 x 3 200 x 3 - fell forward on this rep and tweaked my back again a wee bit Tempo squat 140 x 8 140 x 8 140 x 8 Isometric pull on pin 3 70 x 3 120 x 3 (3 sec hold) 120 x 3 (3 sec hold) 120 x 3 (3 sec hold) RDL 140 x 10 140 x 10 140 x 10 | ||
| IrishMarc | | ... | 13-07-2020 @ 10:35 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Post Edited: 15.07.2020 @ 10:18 AM by IrishMarc 13-7-2020117.5 morning weights (23k steps probably) Shoulder rehab Squat 60 x 3 100 x 3 140 x 3 180 x 3 200 x 3 220 x 3 Cyclist squat 110 x 10 110 x 10 110 x 10 RDL 120 x 10 120 x 10 120 x 10 Squats felt good today, tempos have really cemented the positioning in my head, had to grit a bit throught those 220s and stayed in position. Happy with that effort. | ||
| IrishMarc | | ... | 15-07-2020 @ 08:13 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Post Edited: 15.07.2020 @ 08:14 AM by IrishMarc 14-7-2020116.2 bw / 26k steps Shoulder rehab Bench press 60 x 10 100 x 10 140 x 10 180 x 5 180 x 7 180 x 6 Reverse band bench press (doubled minis -20kg at top, -50-60 at the bottom) - 3-1-0 60 x 10 100 x 10 140 x 10 160 x 10 160 x 10 180 x 10 Bench row 60 x 10 80 x 10 80 x 10 Banded pulldown - 3x10 | ||
| IrishMarc | | ... | 15-07-2020 @ 10:17 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 15-7-2020 Bw - 115.8, 26k steps probably Rack pull on pin 3 60 x 5 100 x 5 140 x 5 180 x 5 220 x 5 260 x 5 270 x 5 Deadlift 180 x 5 180 x 5 180 x 5 180 x 5 180 x 5 RDL 140 x 10 140 x 10 140 x 10 Roll out - 3x5 | ||
| IrishMarc | | ... | 16-07-2020 @ 12:18 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | 16-7-2020 Bw - 115.7, 24k steps probably Shoulder rehab Strict pause Bench 60 x 10 100 x 10 140 x 10 160 x 10 180 x 2 - clipped rack on first rep 180 x unrack - didn't even take it down triceps where fubar from rev band Close grip bench press against double minis - probably 40-50 at top, 10-20 at bottom 60 x 8 100 x 8 100 x 8 100 x 8 Bench row 60 x 10 80 x 10 80 x 10 Banded pulldown - 3x10 | ||
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