I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle

Rack Pulls

From around the same height as the blocks last week.

60x2x5, 100x3, 120x3, 130x3, 150x3, 162.5x3, 165x3....PR

Seated Good Mornings

20x5, 50x6, 60x6, 70x4x6

horrible exercise.

One arm DB rows

30x3x8

Band FAcepulls

Green 4x10

Mythical night in Ironside.
Two Titan came down from the hills on steeds made of thunder and Awesome.
Amid clouds of chalk, the acrid stench of salts and the creaking of Wrist wraps they bound a bench rack with straps of elastic, so that they may flay their bodies before the alter of the bench gods with that foulest of exercises, the reverse band bench press. This their second assault on Mount Benchus this evening, they returned from feasting on a banquet borne from the golden arches, with blood in their eyes and warmth in their stomachs. They took to the rack with vigour to handle weights that small, fat, rude men would cower from, unfearing and unbowed. Each man charged to battle and gates fell......

TL;DR, Barry and Dec kicked some ass on the reverse band bench on their second workout of the night.

I had an ok session too.

daveyc21

d'Oracle wrote: »

Rack Pulls

From around the same height as the blocks last week.

60x2x5, 100x3, 120x3, 130x3, 150x3, 162.5x3, 165x3....PR

Seated Good Mornings

20x5, 50x6, 60x6, 70x4x6

horrible exercise.

One arm DB rows

30x3x8

Band FAcepulls

Green 4x10

Mythical night in Ironside.
Two Titan came down from the hills on steeds made of thunder and Awesome.
Amid clouds of chalk, the acrid stench of salts and the creaking of Wrist wraps they bound a bench rack with straps of elastic, so that they may flay their bodies before the alter of the bench gods with that foulest of exercises, the reverse band bench press. This their second assault on Mount Benchus this evening, they returned from feasting on a banquet borne from the golden arches, with blood in their eyes and warmth in their stomachs. They took to the rack with vigour to handle weights that small, fat, rude men would cower from, unfearing and unbowed. Each man charged to battle and gates fell......

TL;DR, Barry and Dec kicked some ass on the reverse band bench on their second workout of the night.

I had an ok session too.

This made my day also excellent work in the deadlift 180 is looking reasonable.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x3, 75x5, 77.5x5, 82.5x8

Speed Bench

60x8x3

Dips

8

Band pushdowns

Green x3x12

EZ bar Curls

35x3x12

Close Grip bench

60x3x10

Mixed bag of messin.
Dips were not magical due to the other rack being gone.
Rest of the session was basically trying stuff out.

d'Oracle

Speed Deadlift

80x6x4

DB Step Ups

20kgx6x4 each leg

Squat get ups

BWx2, 10x2, 15x2, 17.5x2, 20x2, 22.5x2, 25x2, 27.5x2

Press

40x2x5, 51x5, 60x3, 65x5

Log Press

Competition 80kg log x F,1

DB Seated Power Cleans

Some, then 17.5x3x8

I think I might need to do some batwings again.
Threw up an 80kg stone to see how easy it was.
It was.

d'Oracle

Rack Pulls

60x2x5, 100x3, 120x3, 130x3, 140x3, 150x3, 165x3, 167.5x2 pr

Dave called it at 2 reps.

Pin suspended Good Mornings

50x4, 60x4, 80x4, 90x4, 100x4, 110x2

My body called it at 2 reps.

DB rows

30x4x8 each side

Facepulls

Green band x3x10

GHR Situps

2x12

d'Oracle

Hill Sprints

7 Sprints.
The hill was 40-50m in the woods on Dalkey hill.
Not too severe an incline overall but varying.

Stopped when my time dropped below 11sec

d'Oracle

Bench

20x2x15, 50x5, 60x5, 70x2, 77.5x3, 82.5x3, 87.5x3
60x8x3

Fat Bar curls

30x3x10
Some heavier.

Batwings

25x5x10sec

Blue Band Pushdowns

10,12,10

Tired, weak.
Did the session, nuff said.

token

No squatting? Are you a cripple too?

d'Oracle

Some Voodoo in my left hip has meant that I have to leave off squatting for a bit. So while I rehab it, I'm running a Deathlift intensive that Dave has mapped out for me.

d'Oracle

Speed Deadlift

80x8x4

DB Step Ups

40kgx6x4

Squat Get ups

bwx2
10x2, 20x2, 25x2, 30x2, 35x2, 37.5x2

Press

Worked up to 70x1, then failed 75x1.
Then push pressed it a couple of times.

DB Power cleans

20's x5,6,7

Green band facepulls
3x12

Hip stuff.

Gurgling ****ing bloody mess of a max test.

d'Oracle

Rack Pulls

60x2x5, 100x5, 110x3, 120x3, 140x3, 150x3, 16x2, 167.5x3 PR

Pin Supported Goodmornings

60x5, 80x5, 90x4, 100x4, 110x4 PR, 112.5x1 pr of sorts.

DB Rows

30x10, 32x8, 35x8

Made a bit of a breakthrough on these after watching Andy Boltons Back work vid.

Face Pulls

17.5x12, 18.5x2x12

New Gear is in.
Ironside is the Dogs Bollox.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x3, 72.5x5, 82.5x3, 92.5x2 95x1, 102.5x1 PR

60x4x3, 50x3x3

Hammer Curls

14x15, 16x2x15, 12x15

Thats all.

d'Oracle

Speed Deadlifts

60x5, 80x7x3

DB Stepups

20x6x4

Squat get ups

Worked up to 37.5x2, then did 40x1,f

Log clean and press

Used the smaller 35kg log.

35x10, 45x5, 50x3, 60x1, 70x1,
80xf..... failed to rack
80x1
85xf failed to rack
85x1 PR
87.5xf failed to rack.
87.5x2xf racked it but missed the press, had another bite, missed that.

Annoyed about missing 87.5 I just couldn't keep it in line or something.

itsallaboutheL

d'Oracle wrote: »

Bench

102.5x1 PR

BW?

d'Oracle

100.something kg.

d'Oracle

Rack Pulls

From Below knee
60x3x5, 100x5, 130x3, 140x3, 150x2, 160x1, 170x1,f PR

From Knee
180x3, 190x2x1

Pin Suspended Good Mornings

60x5, 80x5, 90x4, 100x4, 110x4, 112.5x4, 115x4, 117.5x4

DB Rows

35x3x8

Facepulls

18.75x15, 21.25x2x15

GHR Situps

10kg medball x3x10

Batwings and Hip rehab

Some.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x3, 75x5, 80x5, 85x7
90x1, 95x1, 97.5x1

50+green band x7x3

A duo of Chins and tricep extensions

Tricep extension 32.5x11x6
Blue band chins 5,5,5,4,4,2, Green band chins 4,4,3,3,3 With all sorts of grips and widths.

DB Hammer curls

14x15, 16x2x15

Band Hip rotations

Red band x 5 each side. Just getting a feel for it.

Kneeling Tall Chops

Some x2x5
Again getting a feel.

Batwings and hip stuff.
Benching was nice and solid.

d'Oracle

Speed Deadlift

80x8x4

DB Speed Stepups

20kg'sx6x4

Squat Getups
Worked up to 30kg.
Missed 32

Suitcase walks

40kgx5x40m each arm

Cable cross lifts

18.75 x 5x5 each side

Facepulls

cant remember x3x12, bit more x10

Last three exercises were done as an Asiette.

d'Oracle

Rack Pulls

60x2x5, 100x5, 110x5, 120x5, 130x3, 140x3, 150x5, 160x2, 170x2,f...PR,1,1

Grr. Wanted the triple.
Dave; Do I test next week anyway?

Suspended Goodmornings

60x4, 80x4, 90x4, 100x4, 110x4, 120x4 PR, 122.5x1,f

DB rows

36x3x8

Facepulls

23 something x3x12

GHR Situps

15kg x3x10

Not sure these are doing the business.

columok

d'Oracle wrote: »

Rack Pulls

60x2x5, 100x5, 110x5, 120x5, 130x3, 140x3, 150x5, 160x2, 170x2,f...PR,1,1

Any gammy pain from these?

d'Oracle

columok wrote: »

Any gammy pain from these?

Bit this morning.
I should probably get detention for the second rep.
Bit spasmy, but it'll clear up.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x5, 80x3, 85x3, 90x3, 95x1, 100x1

55+ purple band x 6x3

Floor Press

50x4, 60x4, 65x4, 70x4, 75x4, 80x3

Hammer curls

18x3x12

Rows

Some performed with a sub optimal training approach.

Basically another one of those bench and curl nights.

d'Oracle

Deadlift

60x2x5, 100x5, 120x5, 130x3, 140x3, 150x1, 160x1, 170x1 PR

Power clean

60x2, 70x2, 80x1, 85x1, 90x2x1 PR
92.5x2xf

10kg on the DL and 2.5kg on the clean. 92.5 will probably be there when I get some practice in.
I did it twice cos the first one, was closer to a muscle clean.

Also Wayne was squatting tonight......**** ain't right.

columok

d'Oracle wrote: »

I did it twice cos the first one, was closer to a muscle clean.

Muscle clean ftw!

Also nice work with the deads. Dave should have you at 200+ soon!

d'Oracle

columok wrote: »

Muscle clean ftw!

Also nice work with the deads. Dave should have you at 200+ soon!

Hell of a lot sooner than I would have gotten on my own track.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x3, 80x5, 85x4, 90x3, 95x4x1, 100x2xf

Floor Press

50x5, 60x5, 70x5, 75x5, 80x3x2

Curls

18x3x12

DB Rows

30x3x8, 35x10

columok

d'Oracle wrote: »

Bench

20x2x10, 50x5, 60x5, 70x3, 80x5, 85x4, 90x3, 95x4x1, 100x2xf

Floor Press

50x5, 60x5, 70x5, 75x5, 80x3x2

Curls

18x3x12

DB Rows

30x3x8, 35x10

Fail both or fail second 100?

d'Oracle

columok wrote: »

Fail both or fail second 100?

Both.
Wasn't great at benching tonight. Dec and Barry spotted a couple of wee technical things.

columok

d'Oracle wrote: »

Both.
Wasn't great at benching tonight. Dec and Barry spotted a couple of wee technical things.

That you weren't great at benching?

KAPOW!

d'Oracle

Something about not posting threads looking for excuses to not arch and have **** upperback mobility.