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2019 Training Log

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IrishMarcIcon2019 Training Log18-04-2019 @ 14:39 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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
IrishMarcIcon...24-04-2019 @ 06:55 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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
IrishMarcIcon...24-04-2019 @ 07:03 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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.
IrishMarcIcon...25-04-2019 @ 19:53 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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.
IrishMarcIcon...25-04-2019 @ 19:54 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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.
IrishMarcIcon...26-04-2019 @ 10:34 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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
ChrisMcCarthyIcon...26-04-2019 @ 13:49 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Welcome back!
IrishMarcIcon...26-04-2019 @ 15:16 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
Cheers chris
IrishMarcIcon...01-05-2019 @ 09:11 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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
IrishMarcIcon...01-05-2019 @ 09:13 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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
IrishMarcIcon...01-05-2019 @ 09:14 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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.
milsyIcon...01-05-2019 @ 12:15 
Avatar
Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 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
IrishMarcIcon...03-05-2019 @ 12:32 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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
milsyIcon...03-05-2019 @ 16:18 
Avatar
Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 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
IrishMarcIcon...05-05-2019 @ 00:02 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 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.

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