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The Assassin

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RickIcon...26-11-2018 @ 19:44 
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I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 26th November 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 105.0 kgs x 8 reps
- 105.0 kgs x 8 reps

** Superman Row **
- 22.5 kgs x 12 reps
- 45.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps

** Interval length **
- 04:00

Alone in the cold so I kept the last set low. I'm finding it difficult to go beyond the basics under these conditions, to be honest.

People seem to be training significantly earlier at the moment. The club is emptying out at 630; it used to still be busy then, and it's about the time I can get there. If this continues I may have to consider moving my training elsewhere, which I don't want to, but this is no good.
little_aIcon...26-11-2018 @ 19:53 
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still a devious weightlifting bastard
Member 43, 14216 posts
Rick said: I may have to consider moving my training elsewhere, which I don't want to, but this is no good.


The most important thing with your training is you. As someone who's done my share of drifting I'd say go where you need to to give yourself the best chance of achieving your objectives. This can and will change over time, and often back again.
FatpeteIcon...27-11-2018 @ 06:51 
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Hyper obese Pete
Member 70, 14597 posts
SQ 322.5, BP 205, DL 300
827.5 kgs @ 133kgs Eq
Rick said:
People seem to be training significantly earlier at the moment. The club is emptying out at 630; it used to still be busy then, and it's about the time I can get there. If this continues I may have to consider moving my training elsewhere, which I don't want to, but this is no good.


It is rather grim on your own. In fairness attendance is rather low at the moment, all have reasons of their own, and people never hang around as much in the Winter as they do in the summer. That doesn't help you though.
ChrisMcCarthyIcon...27-11-2018 @ 08:38 
Lost his pen, then found his pen. #phew
Member 4899, 2900 posts
Post Edited: 27.11.2018 @ 08:41 AM by ChrisMcCarthy
Is it the lack of spotters in particular or the lack of bonhomie in general that discourages you? Or both?
RickIcon...27-11-2018 @ 22:58 
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I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Spotters on bench is more restrictive. I don't mind turning up and deadlifting alone, though obviously I'd rather not all things being equal; but they aren't equal.
ChrisMcCarthyIcon...28-11-2018 @ 08:18 
Lost his pen, then found his pen. #phew
Member 4899, 2900 posts
Does the Club not have a bench with Safeties?

Apologies if it sounds like I'm trying to teach Granny to suck an egg, I'm just a little surprised that it would be a problem in itself.
RickIcon...28-11-2018 @ 21:41 
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I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
A lot of our kit is home-built. Dave did knock up some safeties as an add-on to our bench, but they're not easy to adjust and I'm frankly not keen to put them to the test.

I might experiment in the rack if it continues to be problematic. But a nice warm gym with cardio kit and a pool is a tempter.
RickIcon...30-11-2018 @ 19:32 
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I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 30th November 2018

** Deadlift **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 130.0 kgs x 5 reps

** EZ-Bar Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Interval length **
- 04:00
RickIcon...03-12-2018 @ 20:02 
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I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Let's revert to an older pattern but the new timings.

FitNotes Workout - Monday 3rd December 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 110.0 kgs x 8 reps
- 100.0 kgs x 10 reps

** Superman Row **
- 45.0 kgs x 8 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 10 reps

** Interval length **
- 04:00

Didn't go for the 140x1 because I was alone throughout and hadn't been near it for a fair few weeks, but I'm fairly sure it was there. The top sets were pretty easy - this is the best session in a while. The combination of wireless earbuds and more interesting sets to attempt made it actually enjoyable despite being alone.

Happy birthday, coach. I miss you a lot. You made me a better lifter, and a better man.
RickIcon...07-12-2018 @ 20:24 
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I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 7th December 2018

** Deadlift **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 130.0 kgs x 5 reps

** EZ-Bar Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Interval length **
- 04:00

Arrived an hour earlier, left about ten minutes earlier. Less efficient, but more fun. I was tired, though, and I felt it.
RickIcon...24-12-2018 @ 19:24 
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I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
No clock today. Superset assistance first, then some play.

FitNotes Workout - Monday 24th December 2018

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 20.0 kgs x 15 reps
- 70.0 kgs x 5 reps
- 90.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 145.0 kgs x 1 rep
- 150.0 kgs x 1 rep

First time over 140 since September 11 2017, when I was still 148 or so. Very pleased.
RickIcon...28-12-2018 @ 20:19 
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I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Friday 28th December 2018

** Deadlift **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 140.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 140.0 kgs x 1 rep

** EZ-Bar Curl **
- 20.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Interval length **
- 04:00

Lethargic and sneezy today, so I settled for what I could make myself do.
ChrisMcCarthyIcon...29-12-2018 @ 08:27 
Lost his pen, then found his pen. #phew
Member 4899, 2900 posts
Grats on the 150!
RickIcon...31-12-2018 @ 20:56 
Avatar
I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Thank you, Chris.

FitNotes Workout - Monday 31st December 2018

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 8 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 5 reps
- 100.0 kgs x 8 reps

** Superman Row **
- 22.5 kgs x 12 reps
- 45.0 kgs x 8 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Machine Hack Squat **
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Lateral Dumbbell Raise **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Interval length **
- 04:00

Dropped to 100 instead of 110 for the eight because I could feel myself binding up on the 120x5. It's been a good few weeks without volume. Happy enough.
RickIcon...07-01-2019 @ 19:25 
Avatar
I am a bench-only guy
Member 3, 8881 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
FitNotes Workout - Monday 7th January 2019

** Flat Barbell Bench Press **
- 20.0 kgs x 20 reps
- 70.0 kgs x 8 reps
- 100.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 130.0 kgs x 3 reps
- 120.0 kgs x 1 rep

** Superman Row **
- 20.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Interval length **
- 04:00

Ran very abruptly out of everything, by which time I was alone and so unwilling to push too hard. I blame it on first day back at work and carrying a slight cold. And being a t**t, obvs.

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