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IrishMarc | 2019 Training Log | 18-04-2019 @ 14:39 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Need to track my training somewhere again so here we are Tuesday 16-4-2019 RDL 70 120 160 200 240 x 8 @ 8 240 x 8 @ 8 240 x 8 @ 9 240 x 8 @ 10 240 x 8 @ Sweet jesus I am dying Bench Press (pause last rep) 70 110 150 190 x 4 @ 7 190 x 4 @ 8 190 x 4 @ 8 190 x 4 @ 9 190 x 4 @ 9 190 x 3 @ 9.5 190 x 4 @ 9 190 x 4 @ 9.5 Wednesday 17-4-2019 SSB Squat 70 120 170 x 8 @ 7 170 x 8 @ 7 170 x 8 @ 7 170 x 8 @ 7 170 x 8 @ 7 Bench Row 70 110 x 8 @ 9 (+10kg PB) 110 x 8 @ 9 110 x 8 @ 10 110 x 8 @ 10 | ||
IrishMarc | ... | 24-04-2019 @ 06:55 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Thursday 18-4-2019 Light session because away for the weekend and too jacked up to do anything heavy or meaningful. Lowerbody too light for RPEs 10cm Block pull 60x4 100x4 100x4 140x4 180x4 180x4 180x4 Bench Press (no RPE because too far away from the session to remember) 70 110 150 190 x 4 190 x 4 190 x 4 190 x 4 190 x 4 190 x 4 190 x 0 - took weight out but had to rerack cause felt f**ked 170 x 4 170 x 8 @ RPE 9.5 SSB Pause Squat 60 x 4 100 x 4 100 x 4 140 x 4 140 x 4 Bench row 60 x 10 60 x 10 60 x 10 | ||
IrishMarc | ... | 24-04-2019 @ 07:03 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Tuesday 24-4-2019 RDL 60 100 140 180 220 260 x 8 (+20kg PB) @ 10 260 x 7.5 (failed on eccentric of rep 8) @ 10 220 x lol back is like not today bois 180 x lol back is like not today bois Bench Press 60 100 140 180 200 x 4 @ RPE 9 (paused last rep) 200 x 4 @ RPE 9 (paused last rep) 200 x 4 @ RPE 9 (paused last rep) 200 x 4 @ RPE 9.5 200 x 4 @ RPE 9.5 200 x 3 @ RPE 9.5 200 x 3 @ RPE 9.5 200 x 2 @ RPE 9.5 Bench Row 40 80 120 x 6 120 x 4 80 x 15 80 x 15 Good run with the RDL think I have definitly developed my posterior chain with it, from next week going to begin a higher volume of work from the floor and start really light with RDL thrown in but a reduced intensity will use it as a steady volume addition. 260x8 was too heavy for this block and I progressed the intensity too quick on it but it's been a decent run. Bench is going really well that's a massive volume PB will need to check but 28 rep at 100 in one session is definitly a PB and 4 reps at 200 is also my best rep set with the weight have 5-6 in me yesterday as a one off rep out so that's going well. Not sure what to do next block if I should keep the same pattern or move down to some more volume based work on bench and come back and try same pattern with better volume base. Think I can do 205x4 next block, 210x4 for sets has been in my head, but not sure if I have the base for that feeling pretty taxed this block for bench press. | ||
IrishMarc | ... | 25-04-2019 @ 19:53 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Wednesday 24-4-2019 Sumo Deadlift 60 100 140 167.5kg x 4 167.5kg x 4 167.5kg x 4 167.5kg x 4 210kg x 1 @ 6ish Trying out stick your ass out behind you cue and it seems to be working pretty good by no means felt like a revalation but felt like a trainable lift so progress. | ||
IrishMarc | ... | 25-04-2019 @ 19:54 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Thursday 25-4-2019 SSB Squat 60 100 140 180 x 8 @ 7 180 x 8 @ 7 180 x 8 @ 8 180 x 8 @ 9 180 x 8 @ 7 - weirdly way easier than set 4 200 x 1 - too light for RPE 220kg x 3 @ 8 Pause SSB Squat - too light for RPE 140kg x 4 140kg x 4 140kg x 4 140kg x 4 Bulgarian split squat - BRUTAL BW x 8+8 BW x 8+8 BW x 8+8 Legs are completely c**ted. I've been slacking in my squat training big time. | ||
IrishMarc | ... | 26-04-2019 @ 10:34 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Friday 26-4-2019 Early morning session takes a while to get going but decent in the end Bench Press 70 110 150 180 200 x 4 @ RPE 9 200 x 4 @ RPE 9 200 x 4 @ RPE 10 200 x 4 @ RPE 9 200 x 3 @ RPE 9 200 x 2 @ RPE 9 170kg x 4 @ RPE 5 170kg x 9 @ RPE 9 Bench Row - too light for RPE 60 x 10 80 x 10 80 x 10 80 x 10 80 x 10 | ||
ChrisMcCarthy | ... | 26-04-2019 @ 13:49 | |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Welcome back! | ||
IrishMarc | ... | 26-04-2019 @ 15:16 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Cheers chris | ||
IrishMarc | ... | 01-05-2019 @ 09:11 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Monday 29-4-2019 Bw - 122.2 Deadlift - too light for RPE 70 120 170 x 5 170 x 5 170 x 5 170 x 5 170 x 5 Press up - 3x10 Inverted row - 3x10 | ||
IrishMarc | ... | 01-05-2019 @ 09:13 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Tuesday - BW 120.2 No training couldn't be f**ked and when I could be bothered gym was too busy Wednesday BW 119.1 SSB Squat - No RPE too light 70 120 160 x 5 160 x 5 160 x 5 160 x 5 160 x 5 Bulgarian split squat - Bw x 8 + 8 x 3 Bench Row - 70x10x3 Will do some very light pulldown and shoulders tonight, not worth logging | ||
IrishMarc | ... | 01-05-2019 @ 09:14 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Next Competition will be in July with GPC, going to compete at 110. Not sure goals of the comp but need to get back on the platform. | ||
milsy | ... | 01-05-2019 @ 12:15 | |
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | good to see crazy bench numbers as usual IrishMarc said:Friday 26-4-2019 Early morning session takes a while to get going but decent in the end Bench Press 70 110 150 180 200 x 4 @ RPE 9 200 x 4 @ RPE 9 200 x 4 @ RPE 10 200 x 4 @ RPE 9 200 x 3 @ RPE 9 200 x 2 @ RPE 9 170kg x 4 @ RPE 5 170kg x 9 @ RPE 9 Bench Row - too light for RPE 60 x 10 80 x 10 80 x 10 80 x 10 80 x 10 | ||
IrishMarc | ... | 03-05-2019 @ 12:32 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Post Edited: 03.05.2019 @ 12:32 PM by IrishMarc milsy said:good to see crazy bench numbers as usual Cheers Milsy! Glad to see your still kicking about. How's the training going? Thursday 2-5-2019 Bw - 117.8, CBA training so no training Friday 3-5-2019 Bw - 118.6 (f**king wraps those 60g carbs gonna get ya) Deadlift (too light for RPE) 70 120 170 x 5 170 x 5 170 x 5 170 x 5 170 x 5 Bench Press (too light for RPE) 60 100 x 8 100 x 8 100 x 8 Bench Row (too light for RPE) 80 x 10 80 x 10 80 x 10 Squat (too light for RPE) bar x 5 x 2 60 x 5 60 x 5 100 x 5 100 x 5 140 x 1 180 x 1 220 x 1 240 x 1 Squat - lowering my bar to where it should be shoulders aren't mobile enough yet for it but got better as I went, still a bit of what the f**k am I doing on heavier loads but bar path is way better so gonna stick at it | ||
milsy | ... | 03-05-2019 @ 16:18 | |
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | IrishMarc said: Cheers Milsy! Glad to see your still kicking about. How's the training going? Good Mate! I have a 3 month old daughter now but still managing to train. Its strange i train less now than ever and i am the strongest i have ever been. Got my name down for a couple of strongman comps will have to see how that pan's out | ||
IrishMarc | ... | 05-05-2019 @ 00:02 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Saturday 4-5-2019 Bw - 117.1 morning, 116.9 evening 0_o Calgary barbell seminar, practical on all three lifts so naturally excuse to leverage my deload for some singles Squat 60 100 140 - not feeling right in the legs 180 - meh 220 - s**te 260 - it was on the bar so I took it but s**te 180 x 2 - was gonna do some sets but felt like dog s**t Nothing was close to failure but these should be easy weights, will be soon enough all beltless and sleeveless as has been for last over half year. Squats feeling really unnatural with a straight bar even after a wee bit yesterday, thinking of what to do next block don't wanna straight bar too much cause bench is doing so well, might do light stuff on last day off the week.... Lower bar position I think will work out as being way better but atm my back is too weak for it and it's foreign as f**k. Squat form good apparently... not sure yet Bench 60 100 140 180 200 220 - f**ked it on the way up, not sure over controlled it on way down, first time over 200 in 6-7 months, strength at all time high but outta practice 220 - easy 230 - +8kg PB - https://www.instagram.com/p/BxDEXtBgS8s/ 180x7 paused - bench form is good apparently lol, also PB Deadlift 60 (2 sumo, 1 conventional) 100 (2 sumo, 1 conventional) 140 (2 sumo, 1 conventional) 180 (2 sumo, 1 conventional) 220 x 1 220 x 1 - hips higher, feet closer, backy but okay 260 x 1 - hips higher, feet closer, backy and hard but steady 260 x 0 - normal set up, back minced 220 x 1 - sumo 220 x 1 - higher hips 220 x 1 - lower hips Talked to coaches high hips, closer stance common opinion on both so okay.jpeg 260 x 1 - higher hips, but this time using cue of vertical shins and brace from there, pretty good, but back is minced. Gonna change deadlift technqiue to higher hips, vertical shins, plan for deadlift is pretty decent amount of volume and working up weight steady next 3 blocks. | ||