If the bar ain't bending...

Magic Eight Ball

Kettle Bell Swings (24kgs)
Pull-ups
Burpees
21 - 15 - 9

Deadlift (120kgs) - 5reps
100m Row
- 5 Rounds

Olympic Ring pull-up/chin up combo
5reps x 5sets

Olympic Ring Dips
5reps x 5sets (with static holds)

Finished up with a 2k jog.

Magic Eight Ball

50kg Power Cleans - 12reps
40kg Thrusters - 15reps
500m Row

- 5 Rounds

HELL!!
I had nothing today, fatigue city!
Took alot to finish that workout. You know somethings not quite right when all you can think about is food the entire workout!!

Magic Eight Ball

Deadlift
100kgs - 5reps
120kgs - 5reps
130kgs - 5reps
130kgs - 5reps
140kgs - 5reps

Inverted Rows
10reps x 5sets

Bench Press
60kgs - 5reps
65kgs - 5reps
70kgs - 5reps
70kgs - 5reps
75kgs - 5reps

80kgs - 1rep

Lunges
15kgs (per hand) 20reps x 5sets

500m Row x3

Felt weak as piss!!

Sangre

You have some serious DL numbers (and everything really) for your weight. I'd love to pull those numbers at that weight (or even mine).

Magic Eight Ball

Sangre wrote: »

You have some serious DL numbers (and everything really) for your weight. I'd love to pull those numbers at that weight (or even mine).

Thanks alot man.
Trying to get my weight up to 80kgs but I don't eat enough.. Probably why I'm feeling so weak this week as well.

It's like they say, lifting heavy weights is the easy part, it's the eating that sorts the men from the boys.

cmyk

I'm the same the last couple of weeks, drained, getting through the workouts, but not making much progress. Fair play as you're still getting some good workouts in, regularly and good numbers. (I'm even finding it hard to get the time to put them up here...in batches)

Pulled something in my back last week while some twat trying to be smart asked me was I finished 'squatting' because I was supersetting squats and inverted rows in the rack. He stood at the end of the bar for my last set and I rushed it, twisted coming up from the bottom.

I'm hitting 80kg's now, and that seems to be my sticking point. Been here before and have to eat rings around myself to get through it. Is your weight going up by much?

Cravez

Trevor Coulahan wrote: »

Trying to get my weight up to 80kgs but I don't eat enough.. Probably why I'm feeling so weak this week as well.

Could defo be it, remember talking with you about it. Regardless of the 'self concious' thing, the amount of workload you are doing plus the intensity (crossfit style workouts, heavy weight, intervals etc) even if you were to up your calorie intake it would not have big negative impact on body composition.

Got my Bodyfat checked recently, still 10% and im 3-4kg's heavier from about 2-3 months ago, eating alot of carbs on training days (even sometimes on off days ) and im lazier than you!!

All 'n' all, just try eat more. Up the portion sizes of what you do eat at meals, maybe throw in another snack and see how it goes.

Magic Eight Ball

cmyk wrote: »

I'm the same the last couple of weeks, drained, getting through the workouts, but not making much progress. Fair play as you're still getting some good workouts in, regularly and good numbers. (I'm even finding it hard to get the time to put them up here...in batches)

Pulled something in my back last week while some twat trying to be smart asked me was I finished 'squatting' because I was supersetting squats and inverted rows in the rack. He stood at the end of the bar for my last set and I rushed it, twisted coming up from the bottom.

I'm hitting 80kg's now, and that seems to be my sticking point. Been here before and have to eat rings around myself to get through it. Is your weight going up by much?

Cheers man.
My sticking point seems to be 75kgs. Don’t think I’ve ever gotten over it (with muscle mass anyways ) I weighed myself yesterday and was between 73-74kgs. It seems to just go back and forth from 72 to 75kgs.

Could defo be it, remember talking with you about it. Regardless of the 'self concious' thing, the amount of workload you are doing plus the intensity (crossfit style workouts, heavy weight, intervals etc) even if you were to up your calorie intake it would not have big negative impact on body composition.

Got my Bodyfat checked recently, still 10% and im 3-4kg's heavier from about 2-3 months ago, eating alot of carbs on training days (even sometimes on off days ) and im lazier than you!!

All 'n' all, just try eat more. Up the portion sizes of what you do eat at meals, maybe throw in another snack and see how it goes.

You’re bang on about the eating Mike, I’m gonna increase the intake on workout days and step back a little on rest days and see how it works out.
As long as I can keep the bodyfat under 10% I'll be happy.
Sure I’m having 200g oats, milk and whey with 6 eggs in the morning so I’m ‘eating’ in the right direction anyways.

Gonna buy a box of those ‘oh yeah’ protein bars off ya on Saturday. Real handy for the holiday and your right about how amazing they taste! nom nom nom.. :pac:

Transform

Michael Cravez wrote: »

Could defo be it, remember talking with you about it. Regardless of the 'self concious' thing, the amount of workload you are doing plus the intensity (crossfit style workouts, heavy weight, intervals etc) even if you were to up your calorie intake it would not have big negative impact on body composition.

Got my Bodyfat checked recently, still 10% and im 3-4kg's heavier from about 2-3 months ago, eating alot of carbs on training days (even sometimes on off days ) and im lazier than you!!

All 'n' all, just try eat more. Up the portion sizes of what you do eat at meals, maybe throw in another snack and see how it goes.

thank you michael! Yes eat more and do not worry about your cuts so much

G86

Transform wrote: »

Yes eat more and do not worry about your cuts so much

NY will sort that out!!!:pac:

Magic Eight Ball

G86 wrote: »

NY will sort that out!!!:pac:

Yep, I'll finally reach 80kgs + but it won't be muscle..

nom nom nom..

Magic Eight Ball

Crossfit 'Cindy'

5 Pull-ups
10 Push-ups
15 Squats

- 15 Rounds.

Olympic Ring pull-up/chin up combo
5reps x 3sets

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Reverse Decline Crunches
20reps x 3sets

Side Bends
12reps x 3sets (35kgs)

100m Row x 5
(10 burpee pull-ups at the end)

Magic Eight Ball

Squat
70kgs - 5reps
80kgs - 5reps
85kgs - 5reps
90kgs - 5reps
95kgs - 5reps
100kgs - 3reps

Weighted Chins
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 20kgs - 8reps
BW + 20kgs - 8reps
BW + 25kgs - 8reps

Weighted Dips
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 30kgs - 5reps
BW + 30kgs - 5reps

Cable Rows
100kgs - 8reps
130kgs - 8reps
140kgs - 8reps
140kgs - 8reps
150kgs - 8reps

Weighted Crunches
20reps x 3sets (20kgs)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

500m Row

Felt pretty weak at the start but I kinda picked up a little towards the end. Had to grind out every rep!

Transform

Trevor Coulahan wrote: »

Squat
70kgs - 5reps
80kgs - 5reps
85kgs - 5reps
90kgs - 5reps
95kgs - 5reps
100kgs - 3reps

Weighted Chins
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 20kgs - 8reps
BW + 20kgs - 8reps
BW + 25kgs - 8reps

Weighted Dips
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 30kgs - 5reps
BW + 30kgs - 5reps

Cable Rows
100kgs - 8reps
130kgs - 8reps
140kgs - 8reps
140kgs - 8reps
150kgs - 8reps

Weighted Crunches
20reps x 3sets (20kgs)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

500m Row

Felt pretty weak at the start but I kinda picked up a little towards the end. Had to grind out every rep!

good workout all the same and the previous session would have zapped you!

Massive lifting on the chins!!

Magic Eight Ball

Deadlift
120kgs - 5reps
130kgs - 5reps
130kgs - 5reps
140kgs - 5reps

150kgs - 1rep
160kgs - 1rep

120kgs - 5reps

Olympic Ring Inverted Rows
10reps x 5sets

Bench Press
60kgs - 5reps
65kgs - 5reps
65kgs - 5reps
70kgs - 5reps
70kgs - 5reps

Olympic Ring Dips
5reps x 5sets

Magic Eight Ball

Squat
70kgs - 5reps
75kgs - 5reps
75kgs - 5reps
80kgs - 5reps
90kgs - 5reps

Weighted Chins
BW + 10kgs - 8reps
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 20kgs - 8reps
BW + 25kgs - 8reps

Weighted Dips
BW + 20kgs - 5reps
BW + 20kgs - 5reps
BW + 22.5kgs - 5reps
BW + 22.5kgs - 5reps
BW + 25kgs - 5reps

Cable Rows
100kgs - 8reps
120kgs - 8reps
140kgs - 8reps
140kgs - 8reps
150kgs - 8reps

Weighted Crunches
20reps x 3sets (20kgs)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

100m Row x 5 rounds.

First day back.. I could feel the alcohol being sweated out!

Magic Eight Ball

New perspective. I need to get my back squat up, it's pretty laughable at the moment!
120-130kgs in 2 weeks flat.

Magic Eight Ball

On some good advise I've been reading up on the Coan/Phillipi deadlift routine. I might start this cycle on my deadlift days (try it with my squat as well) and see how I get along.
180kg in 4 weeks, and a 200kg in 10.. mmmh I'm giddy :pac:

Magic Eight Ball

100kg Deadlift x 21reps
DB Push-ups x 21reps

Pull-ups x 15reps
45kg Thursters x 15reps

45kg Hang Cleans x 9reps
Dips x 9reps

4k Run (20 minutes)

Man I'm feeling weak as piss!! Stupid alcohol!
Messed about on the rings but was too weak to do any real sets.

Magic Eight Ball

Trevor Coulahan wrote: »

Stupid alcohol!

Wait! I take it back.
I can't stay mad at alcohol.. sweet, sweet alcohol.

Magic Eight Ball

5 rounds of 'Cindy'
5 Pull-ups
10 Push-ups
15 Squats

Clean & Press (40kgs) x 10reps

Another 5 rounds of 'Cindy'

Clean & Press (40kgs) x 10reps

Another 5 rounds of 'Cindy'

Clean & Press (40kgs) x 10reps

100m Row x 5

COH

Trevor Coulahan wrote: »

On some good advise I've been reading up on the Coan/Phillipi deadlift routine

Just finished the Coan-Phillipi programme yesterday.. really liked it and well worth giving a shot man

Magic Eight Ball

Cheers man.
Yeah Mike was telling me alot of people were getting some good results from it. I like the volume of lifting ya do on it. See I did 531, but wasn't a big fan of the lack of volume.

I wonder, can I use the same principal of the routine for my poxy squat.

brianthebard

You could try Kevpant's squat routine for 531 might be helpful.

COH

If its just strength you're looking for you could try one of the squat programmes here http://www.joeskopec.com/programs.html to run at the same time as the Coan-Phillipi programme. I've never followed any particular squat programme before so others here might have better input.

Magic Eight Ball

Cheers for the tips lads. That link is savage COH. Thanks again.

Magic Eight Ball

Deadlift
110kgs - 5reps
120kgs - 5reps
130kgs - 5reps
140kgs - 5reps
150kgs - 5reps

Inverted Rows
10reps x 5sets

Bench Press
70kgs - 5reps
70kgs - 5reps
75kgs - 5reps
75kgs - 5reps
80kgs - 5reps

Leg Curls
Setting 6 - 10reps
Setting 7 - 10reps
Setting 7 - 10reps
Setting 8 - 10reps
Setting 9 - 10reps
(I dunno what the plates weigh )

100m Row x5

G86

[QUOTE=Trevor Coulahan;64862106


100m Row x5[/QUOTE]

Would it not have been easier to just say a 500m row? hehe

kevpants

I'd advise against Coan Phillipi. I found it to be a stupid amount of deadlifting with stupid jumps in what you're meant to be able to lift. It just burnt me out. And don't let the Coan name on it fool you. He had nothing to do with it apparently!

The 531 thing brian mentioned is in my log a few pages back. I came up with it tackle the problem of volume you mentioned. I'm finding it a big help and I'm PR'ing more than my cat (Purring, PR'ing...see what I did there?).

Feel free to try it out and ak questions if you have any.

Magic Eight Ball

Cheers Kev, gonna have a good rummage around your log now.