Return of the Rat Return of the Rat - Page 18

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Thread: Return of the Rat

  1. #171
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    • phoenix arizona seminar date
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    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 2 x 5

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 x 2, 2, 2, 2, 1

    Wide-grip pullup (blue band) 3, 2, chinup (mini red) 2, 2

    2 x 4mins punch bag and some ab rollouts

  2. #172
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    Thursday 15th

    Deadlift 60 2x5, 80 x 5, 95 x 5, 113.5 x 5, 92.5 3x3 (3 min rests)

    CGBP 20 x 8, 30 x 5, 40 x 3, 47.5 8, 8, 7 Did not quite have the last rep in me

    Front squat 42.5 3x8

    Face pulls and lateral raises

    Tabata "burpees"

  3. #173
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    Annoyingly, my close-grip bench has almost completely caught up to my normal bench for 3x8. I really wish I knew what I was doing so weirdly. But at least it's going somewhere.

  4. #174
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    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 85 x 1, 92.5 3 x 2. Fine

    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 52.5 x 1, 57 x 2, 2, 1 Almost got the last rep

    Row 52.5 8, 7, 6
    Intervals 5.5:12, 60:60 for 4 rnds, then some at 9kph to make up a mile

  5. #175
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    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 77.5 2 x 2

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 5 x 2

    Chins 3x2

    2x4mins punchbag

  6. #176
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    Deadlift 60 2 x 5, 85 x 5, 100 x 2, 110 x 2, 122.5 x 1+Fail Plan was for 2, but just could'nt keep the back extended to break floor
    95 3 x 3

    Bench 20 x 8, 30 x 8, 40 x 3, 47.5 x 5, 7, 3 No idea what happened here, just wasn't working. Last set hit the safety and went all wrong.

    Week off next week for a holiday. After that hopefully get back to progress.

  7. #177
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    Back yesterday from a week away. Plenty of small-boat sailing, some kayaking and one 750m lake swim

    Sunday 1st

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 3 x 5 These were solid although struggling to get the right depth - first 2 sets way too deep, third not quite enough. Hopefully wont suffer too much tomorrow.

    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 3 x 5. This is still a rubbish weight, but this used to be a 3rm weight when I was training 5 years ago, and is now a fairly easy 3x5. Feels good.

    Chins 3 x 2

  8. #178
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    Off for a long weekend in Switzerland, so no light day this week

    Tuesday 3rd
    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 5 (all way too high, overcorrected), 75 x 5 (OK), 80 x 5

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 x 1, 38.5 x 1 (equal PR), 39 x Fail, 32.5 x amrap =6

    Deadlift 60 x 5, 80 x 3, 100 x amrap=9 Probably had more, but out of breath and attempted 10th felt too soft

  9. #179
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    Back late Sunday. Decided to do a moderate Tuesday and try and squeeze in something later in the week, restarting normal schedule next week

    Tues 10th

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 5, 75 x 5, 80 x 5

    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 5, 50 x 5, 55 x 3 Wrists were super wobbly on last rep, even with wraps

    Defecit dead (about 3" ?) 60 x 3, 70 x 3, 80 x 3. These are hard. At this defecit I am slightly lower at shoulders than hips whatever I do

  10. #180
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    Sunday 15th Back to the regular schedule

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 77.5 3 x 8. Deathly, but all solid reps

    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 6, 5, 3. Was aiming for 3 x 8, not sure what happened. It just felt super heavy

    Rows 52.5 3 x 6
    DB incline 3.75eae (about 12kg DBs) 3 x 10

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