<Mod Snip>: Offensive term removed </Mod Snip> Regards...

cardio,shoot me

nah, im waiting for my bro to get a car, and hes waiting till after his exams. ive been planning on it for a while lol

BobbyOLeary

cardio,shoot me wrote: »

if i get there, gonna take up bjj during the summer hopefully get a few sub tournaments going aswell, might do mma aswell.

Take it up anyway regardless of the weight. It's class. Dave Jones' place (Next Generation) is probably closest to you, or perhaps Fianna MMA? It's an addictive sport though and be prepared to feel more sick than any conditioning session the first day you try it. It's crazy how quick you get used to it though.

cardio,shoot me

i was looking at sbg actually.

BobbyOLeary

Good spot, my coach trains out there. I thought you were in Dundrum? Is straight blast not miles from there? My dublin geography is bad but the long mile road is a fair whack from there no?

cardio,shoot me

it is yea, hence waiting for bros car :P

cardio,shoot me

first time going relativly heavy on squats,80% of beltless max.
Weight sets reps.

Squats: wide stance, not really wide, heels over 2 feet apart though.
100 x 4 x 5, all perfect, no knee drifting whatsoever. after the third set i wanted to do a few heavy singles, but i perservered and did another set, my adducters are in absolute agony atm.

Bench
80 x 1 x 5
80 x 1 x 6
80 x 1 x 7
80 x 1 x 5, probably could have gotten 6or7.
60 x 1 x 5 close grip.
Incline
50 x 1 x 5
60 x 1 x 5

Abb pulldown kneeling
190 x 1 x 15
190 x 3 x 20

Good mornings
20 x 1 x 8
40 x 1 x 8
50 x 2 x 8

Dumbell push press
20 x 1 x 3 per arm
30 x 1 x 3 per arm
35 x 1 x 3 per arm Pb. 2 reps right arm, 3 reps left.
Dumbell standing press
22.5 x 1 x 7 per arm.

thoughts:
really enjoyed todays session, nice little pb on db push presses, i havent done them in ages and last time i couldnt even get the 35 into position on left side.

Squats where good, i went wide today because all the hip stretches have really improved flexibility, i was in cons aswell.

everything else was good, kept some reps in the tank on bench.

kneeling ab pulldowns werent the best, i prefer to do them standing but theres no where to do em.

i did cardio and some light high bar squats on tuesday, and some adducter work.

and i was mountain biking yesterday.

thinking about doing some low weight high rep deadlifts tomorow, 140 x 3 x 10 maybe.

BobbyOLeary

cardio,shoot me wrote: »

it is yea, hence waiting for bros car :P

Good good. If ya can't make it to SBG do try the other places though. Next Gen is completely no-gi too if you don't want the added expense of buying a suit. BJJ in the gi is bootiful though.

cardio,shoot me

sure ill see what happens.

just back from an animal wedding, bought a suit and all, was quality

cardio,shoot me

i decided to start coan-philipi to put a bit of structure to training as i cant decide what to do .ive set a max of 210 and a desired one of 227.5, so ill see what happens.

Today: all done in cons

Deadlifts:
stifflegs, bar x 5, 60 x 5,80 x 3.
100 x 2
140 x 1
170 x 2 belt on,
("Speed") deadlifts:
137.5 x 8 x 3, 90 second rest between sets

Circuit:90s between exercises,3min between rounds
stiff legs:70 x 8
BOR :70 x 8
close grip lat pull down pin 8 x 8
goodmornings: 45 x 8
X3 on 2nd and 3rd rounds, changed lat pull to pin 9

and thats it, my god was i bolloxed, never timed rests, id say my avg rest is around 3 minutes so 90 seconds was a good kick in the ass. hopefully it will count as cardio.

speed deadlifts where pretty mehish, really need to work my arch.

will try to bench squat and push press during the week.

cardio,shoot me

tri-shoulder and bicep workout. kind of.

Close grip bench press hand at edge of knurling
60 x 5
70 x 7
70 x 7
75 x 5
50 x 15 pump tastic.

Push press
50 x 5
50 x 5
50 x 5
40 x 10

Db curls
17.5kg bells , 7 per arm x 3 sets

Db shoulder press
20 x 12
20 x 10 (more vertical chair setting)
20 x 6

Pushdowns, cable stack, mega strict form
70 x 10 straight bar
70 x 15, U shaped bar.
35 x 15 per arm single hand thing.

Standing skull crushers, straight after.
really close grip on the EZ-bar like 3 inch between hands
30 x 10

Thoughts:
fun session, i pissed the **** out of my left trap on the close grip unracking it, fecking stands arent in line with the bench so one side is closer to you than the other, was annoying me during the press warm ups so i did push press, by the last set it wasnt hurting any more so i did some normal ones.

my god my push press sucks so bad. i get like nothing out of it.

mixed up the pushdowns as i get a pump when i change to a new type, and thats all that matters. :P. lightish squats in two days, then bench on friday. deads on sunday hopefully, im on call so i may bump it to monday.

cardio,shoot me

Bench:
82 x 8
82 x 5 maybe 6 with a lift off. didnt wanna risk it :P
82 x 5 same story
72 x 8

Squat normal shoulder with stance. flat soled
60 x 3 high bar.
60 x 3
80 x 3
80 x 3
85 x 3
90 x 1

Incline dumbell press
30 x 12
30 x 10
30 x 9

grand job.

podge57

Happy birthday Eric!

WHat age are you now? 14?

cardio,shoot me

podge57 wrote: »

Happy birthday Eric!

WHat age are you now? 14?

yea, yea, laugh it up old man. just wait till your old and decrepit and im there, slightly less old...

(17 btw)

Hanley

Happy one year closer to being able to legally drink day, dude!

VIS VIRES

Happy birthday Eric! have a good one...

itsallaboutheL

cardio,shoot me wrote: »

yea, yea, laugh it up old man. just wait till your old and decrepit and im there, slightly less old...

(17 btw)

lol

happy birthday man

the drifter

happy birthday dude!

17 jeebus....kids these days :P

cardio,shoot me

Deadlifts:
bar x 5
60 x 5
100 x 2
140 x 1 all these where done hook grip
182.5 x 2 (easy peezy, done in cons)

"Speed deadlifts" bwaha. 90 sec rest
150 x 3
150 x 3
150 x 3
150 x 3, form deteriorated here
150 x 3 threw on the belt, notch loose
150 x 3
150 x 3
150 x 3 these where all better. with the belt. i thought they where meant to be beltless , turns out they werent. feeling more confident for next week.

Circuit,90 sec between exercise,3 min between sets
stiff legs, 75 x 8
underhand BOR 75 x 8, switched to pendlays on set 2+3
chin up grip pulldowns, pin 9 x 8
good mornings, 45 x 8

done 3 times.

Thoughts:
all good. form was way more solid on deadlifts.
stopped trying to force my hips as low and focused on keeping my chest up and back arched. slower off the floor but lockout was way more promising.

circuit was good. last week the sldl where too light, but the BOR where heavyish, so thats why i switched to pendlays. they arent done properly but they're good enough. try get a vid of them next week.

lost my balance so many times on good mornings, so i ended up doing about 8 more reps. got better on the last set, again, focusing on arching the crap out of my back, but these are the toughest part of the day as im already knackered.

cardio,shoot me

Whopper session today, think i hit a pb in everything of some variety.

CGBP
60 X 8
70 X 10
70 X 10
80 X 5
70 X 7
Good crack on these, nice pump

Pin press
80 x 5
100 x 3
90 x 8
80 x 5 +25kg of chains per side, really really good these where, they where slightly easier than the 90 at the bottom, but harder than the 100 at the very top.

i had the chain on these set up so it pulled the bar ever so slightly towards my feet, helped me remember to tuck and flare my elbows at the right time.

edit: forgot my last exercise!

Military press
40 x 5
50 x 5
50 x 7
50 x 5
65 x failtality!

happy enough, and yes i military pressed more than i pushed press last week, i wasnt joking about how bad my push press is.

cardio,shoot me

Just felt animal today to be honest, really enjoying training atm.

Bench
60 x 5
70 x 5
80 x 8 wedding finger on rings
80 x 8 pinky on rings
80 x 8 last rep spotted, about a half an inch in from last set per side
80 x 2 x 2 paused
60 x 4 paused.

SKWAAAAAAAAAAAAAAAAAAAAAAAAAAATS!!!!!!!!!
Worked up to 130 x 1, ****ing nailed it, no knee drift, im ****ing back lads
front squats
50 x 2
65 x 1
80 x 1, almost pulled a muscle in forearm. easy though.

Overhead squats
20 x 4
40 x 1

Step ups, 18 inch box
40 x 5 per leg
45 x 5 per leg
50 x 5 per leg
60 x 5 per leg
10 box jumps
vomit
Step ups 24 inch box
20 x 5 per leg
40 x 5 per leg
the 24 inch box is too high , had to round my back at the bottom to get balanced on it, stick to the 18 inch in future.



Thoughts
proper animal session today, really had fun.
the bench started out meh tastic so i wanted to get some squats done, i think ive finally found a stance that i shall stick with, shoulder with, feet at 45 degree angles, knees stayed out nice and wide through out the lift, didnt even quiver on the 130. it wasnt a max effort lift even.
gonna do 110 x 3 x 5 next session and go from there


the front squat was extremely painful.
i think the bar might have been pushing against my palm which caused the pain, went away after 10 or so seconds, didnt return at all.


next session deadlifts. 192.5 x 2 i think, gonna nail it.

cardio,shoot me

got pissed last night, woke up dehydrated 3kg underweight, hadnt drank any water for like 13 hours.
decided to try and get as hydrated as possible in a short time. which went like this.
woke up and had 2 litres of water with my breakfast, filled a 500ml bottle of water, drank on the way to luas, bought a litre of gatorade and a scone at the luas shop. had another 500 ml in the gym before deadlifts.

basically i put on my belt, and tried to brace my abs, and almost got sick, and that was the story of the session.

Deadlifts
195 X 2, Pb but a disgusting one, got sick in my mouth on the second rep, and as i was lowering i tore a callous on my hand, not too bad mind. the belt was killing me
160 x 6 x 3, these werent too bad, i brought a chair in to sit on so i had some nice rest.

Circuit:
i was ok through this because i didnt need a belt
SLDL, pendlays -75kg
chin pull down- pin 9
gmings- 45kg
3 sets of 8, same story, 90 sec between exercise, 3 min between rounds.

Thoughts:
just felt horrible, got in a 4 am, got up at 9. gym at 11.

cardio,shoot me

weird as hell session today, in such a good way though.
CGBP
hand on the close edge of the knurling as close as possible
80 X 10pb
80 X 10pb
80 X 10pb
87.5 x 3, yep, this is higher than my normal bench.... by 2 reps per set... this is confusing the sh1t out of me.

Military press
40 x 5
50 x 5
55 x 5
50 x 9, id say im good to 11-13, these where down to chin , but i brought some down to chest and they werent any harder.

Pin press, height 11.
90 x 10
100 x 7
102.5 x 3 pb
not sure what height last weeks where from, but they cant have been lower than these. 2.5kg pb on the last set

cardio,shoot me

memory is a bitch, forgot my pad.

Squats, low bar
40 x 2
60 x 1, 10 sec pause in the hole
110 x 5
110 x 5
110 x 3, form started to go, could have finished the set tho
100 x 1, paused

Step ups
40 x 5 per leg,
45 x 5 " "
50 x 5 " "
55 x 5 " "
60 x 5 " "

arsin around trying db lunges and rev lunges, off balance tho.

Reverse hyper extensions
3 x 15

Ghr hyper extensions.
1 x 10
1 x 15
1 x 20

to be brutally honest i dont know which one is which, one you raise your legs, one you raise your head.


Thoughts:
wasnt feeling great at all today, squat form was all over the place , bar wouldnt sit right at all and i couldnt find a nice stance.
putting it down to fatigue, training 3 days in a row never works well for me.

cardio,shoot me

https://www.youtube.com/watch?v=x-6Y3ngkdPg

set from today, still some work to be done, plenty more unilateral work.

cardio,shoot me

<<No mercy is what i chemically bomb on enemies, your life's a ****ing mistake, technique is the remedy>>

Bench session.
index on rings--60 x 12
index on rings--80 x 5
pinky on rings--82.5 x 5
.75 inch in --85 x 5
1.5 inch in --87.5 x 5
wendler grip --90 x 4
1.5 inch in --92.5 x 2

trying to find a grip i like, 1.5 inch seems to be the best. felt good

Bench + heavy chains
60 x 8
65 x 5
65 x 5

Incline dumbells
32.5 x 5
32.5 x 5, really tired at this stage, not surprised how weak these where

Fat bar curls hell yea
20 x 8
30 x 8
20 x 15
20 x 10

Oly bar curls
20 x 10.

Thoughts:
grand session , was gonna stop benching after the 92.5 x 2 but i was having alot of fun so i kept going.
db press was interesting. so easy off the chest, but such a hard lockout, guess the bench and chains took their toll.

itsallaboutheL

cardio,shoot me wrote: »

Bench session.
index on rings--60 x 12
index on rings--80 x 5
pinky on rings--82.5 x 5

Jesus, i'd tear a pec.

stoopid cgbp has ****ed up my ability to bench properly.

cardio,shoot me

why, would that grip be too wide for ya?

btw, i owe the 90x4 to you, i was listenin to DMX lord give me a sign, what a song, put it on my ipod after you put it in the raw playlist thread.

itsallaboutheL

cardio,shoot me wrote: »

why, would that grip be too wide for ya?

btw, i owe the 90x4 to you, i was listenin to DMX lord give me a sign, what a song, put it on my ipod after you put it in the raw playlist thread.

hahaha good stuff...

i bench with my triceps tbh, my shoulders cant take much so i do what i can to make it tricep and chest dominant and keep them out of it, my normal grip is a couple of fingers or so inside the rings and even that hurts if i up the sets.

cardio,shoot me

ouch, btw i sent you a fb friend request.

https://www.youtube.com/watch?v=R-uW7YV4MEw

Sangre

Squats are a huge improvement from the last video I saw, good work. Have you tried bringing your grip in to keep your elbows down and chest up (not that their isn't anything hugely wrong with your chest dipping)?