Don't let the coward in your head, control the badass in your heart

Magic Eight Ball

COH wrote: »

Magic Eight Ball wrote: »

Peanut butter m&m's FTW

Phishfood cake makes these things look like little sheep-sh*t pellets. I'd offer you some, but joey doesn't share food

Only as a topping for the phishfood cake but of course. I'm looking at the big picture here.

COH

Magic Eight Ball wrote: »

Only as a topping for the phishfood cake but of course. I'm looking at the big picture here.

I can't wait to eat the big picture

COH

When in doubt.. squat more

Squats
60kg x5,5,5
80kg x5,5
100kg x5
120kg x5
140kg x5
160kg x5
180kg x5
200kg x5
220kg x2


Hamstring Curl
Pin 6,10,14,18 x8


Have rough intercourse with my life.. that was tough, and stupid, but mostly awesome. In bits going into it, in a wheelchair coming out of it. I wish I could find my 'off' button. Squats were all ugly.. some of the reps were ok, which ones I'm unsure about and dont care.

COH

Yesterday

Bench
120kg (5x5)

Incline Bench
100kg (5x5)

Well that was crap.

COH

Deadlift (belt/knee sleeves)
60kg x8
100kg x6
140kg x5
180kg x3
230kg x3 :mad:
230kg x5... better, but still unimpressed, wanted more.

Barbell Row
60,100,140,160kg x10
180kg x8
200kg x5

T-Bar Row
30,50,70kg x12
100kg x9
(fell over on the last rep)

Lat Pulldown/EZ bar curl/Cable Curl
(4x12-6)

COH

Damn it was cold in the gym this morning, so cold I actually did a token warm up

Facepulls/YTWLs or whatever the hell they're called/DB Powercleans

DB Mil Press
15,17.5,20,22.5,25s x12

Bench
60kg x10
80kg x10
100kg (2x10)
110kg x10
120kg (2x5)
130kg x5
140kg x1
150kg x1

Incline Bench
60,80,100kg x10

Some overhead pressing.. god I suck at this so much
A million reps of stuff including
40,50,60,70,75,80,85 x1... dont think anything after 70 was strict though. Useless shoulders

COH

*warm up - unilateral leg ext/hamstring curl*

Squats - no mirror
60,80,100,120kg x5
140kg x3
170kg x1
200kg x1... close
210kg x1... grand
230kg x1... bout an inch off? Peg said high, other lad said hit depth, either way I'm happy enough as it felt solid.
SLDLs
50kg x5
80kg x5
110kg x5
140kg x5
170kg x5

Arsed about with some overhead pressing.. failed 90kg in epic fashion. Still have no idea how I'm supposed to be squatting. Grip on the bar and distance between feet changes with each set. Just glad managed not to fall over. Lower back was dom'd to bits after the deads on sunday so glad to get any meaningful squatting done. No idea how to prepare for saturday week.. my guess is max out on everything up until next friday then go drinking

d'Oracle

Are you doing the CFT then?

COH

d'Oracle wrote: »

Are you doing the CFT then?

Yeah thats the plan. Just have to shave my chest and buy some cargo pants and its game time

Remmy

COH wrote: »

Yeah thats the plan. Just have to shave my chest and buy some cargo pants and its game time

If you're gonna go the full effort then a straight billed hat worn backwards and some tribal tats are also pretty essential:D

d'Oracle

COH wrote: »

Yeah thats the plan. Just have to shave my chest and buy some cargo pants and its game time

You'll be squatting more than 200kg.
Nobody is gonna fall for that....

COH

Rest day..

Bench
60,80,100kg (2x10)
120kg x10
140kg (3x4)

Incline Bench
60,80,100kg x10
120kg x9+1

Flat DB Press
27.5,37.5s x10
55s x9
62.5s x5

Decline Bench... aka cheatio-pressing
80,100,120kg x10
150kg x4+1
170kg x1... dubious. Good craic being under a heavy bar all the same. Spotter 'guided' it... which in my book means assisted, although he disagrees. F*ck him anyway


Frank the tank was squatting 280kg today.. just with a belt. Beast doesn't even begin to describe this lad

COH

EZ Bar Curl
>55kg (3x10)

Overhead Press
20,30,40kg x10
50kg x8
60kg x5
70,75,80,85kg x1
70kg x3
60kg x5
40kg x10

DB Mil Press
20,25,30,35s x12

Cable Pressdown
>Stack x30

Straightbar Curl/Cable Curl
(3x10)

Lat raise/rear delt piece of sh*t machine
(4x10)


Done in work.. good times. Loving this weather gym is so quiet

COH

Squats
60kg (3x8)
100kg x5
140kg x3
170kg x1
200kg (10x3)

dartstothesea

COH wrote: »

Frank the tank was squatting 280kg today.. just with a belt. Beast doesn't even begin to describe this lad

****, wish I'd seen whoever that is. Would I (or someone generally) know know this guy to see around the gym?

Nice squatting there yourself. I do be on the lookout for people moving awesome numbers in there but guess I usually miss the serious squatters (could be hogging the rack too much myself)

COH

dartstothesea wrote: »

****, wish I'd seen whoever that is. Would I (or someone generally) know know this guy to see around the gym?

Nice squatting there yourself. I do be on the lookout for people moving awesome numbers in there but guess I usually miss the serious squatters (could be hogging the rack too much myself)

He'd be the lad blocking out the sun Unless you trained mornings you prob wouldn't see him that often

Hanley

COH wrote: »

Squats
60kg (3x8)
100kg x5
140kg x3
170kg x1
200kg (10x3)

You're actually a c*nt, and I'm taking that as a declaration of war.

See you on the 11th!

COH

Incline Bench
60,80,100kg x6
120kg x3
140kg x3+2

Decline Bench
60,100,140kg x5
160kg x4+1
180kg x1 assisted

Flat DB Press
42.5s,55s,65s x5

Flat Bench - Wide Grip (for me)
100kg (3x10)

Good man henners for the spotting

COH

Hungover training.. oh how I've missed you


Rack Pull - lowest Pin
60,100,140,180kg x5

Deadlift
60,100kg x5
140kg x3
180kg x1
220kg x1
240kg x1
250kg x1... wasn't pretty

Speed Pulls
180kg (10x3)

COH

OH Press
40,50,60kg x8
70kg x3
80kg x1
87.5kg (3x1) Pushpress.. god damn it

DB Shrugs
47.5,57.5,70s x12

Lat Raise/Reverse Fly
(3x12)


Got one of the lads to have a look at my back for me. Something has been feeling dodgey on the lower left side for a few weeks now. He did some ninja stuff to it... the crunching noise was immense. There were 4 somethings out of place apparently.. anyway still doesnt feel great. Bit of light squatting 2m, some gunz on wednesday and thats about it til saturday. Unless I do some benching thurs/friday.. which is actually very likely. Was going to do mobility stuff but really counldn't be bothered at this stage, and definatley not deloading as I have the flu already and the deload would give me monkey-aids or something equally annoying. Feck it, might do some heavy squatting 2m for the craic

Hanley

I'm gonna lob "sacro-illiac joint" into your "to be googled" pile.

COH

Hanley wrote: »

I'm gonna lob "sacro-illiac joint" into your "to be googled" pile.

Noted. However I get the feeling that this is going to be like having aids.. more fun not knowing

Hanley

COH wrote: »

Noted. However I get the feeling that this is going to be like having aids.. more fun not knowing

Ah if it's an SI joint issue it's an easy enough fix afaik. All about the glutes!

COH

Squats
60kg (3x8)
100kg x5
*belt/wrist wraps*
140kg x3
180kg x1
210kg x1
*I'm a retard*
235kg x fairly high
245kg x less high but still high
*ah sure why not...*
205kg (10x3).. used a 12 inch box with a plate on it to guage depth.


Had a chat with the physio beforehand... theres all sorts of interesting stuff happening from my mid back downwards which I fully plan on ignoring until next week

VIS VIRES

Savage squatting man...

kevpants

Hanley wrote: »

Ah if it's an SI joint issue it's an easy enough fix afaik. All about the glutes!

Even if it's not SI it's probably to do with your glutes, or one of them. The one with a moustache is probably the evil one. Little tip for you there.

COH

Physio said I had a tight ass.. I just assumed she was flirting with me

COH

For anyone thats interested in knowing how to not prepare for a comp correctly, take notes....

Bench
60kg (3x8)
80kg x5
100kg x5
130kg x8
145kg x1
155kg x2
162.5kg x1 (PR)

Incline Bench
60,80,100,120kg x8

Bench again.. because coach said so
100kg x25

COH

Did some mobility foam rolling crap... meh

Deadlift
60,100kg x5
140kg x3
180kg x1
220kg x8 (PR i think)

Rack Pull - Lowest Pin
70,120,170,220kg x5
260kg x4

Squats - wide stance
70,120,140,160kg x5

Reverse Grip Barbell Row
70,90,110,150kg x8

EZ Bar Curl
25,35,45kg x20
55kg x12

COH

Bench
60kg (3x5)
80kg (3x5)
100kg x10
120kg x3
140kg x1
157.5 x 0 (I wanted 2... so that sucks. Got the set up wrong, wasn't bothered trying it again)

Flat DB Press
35,42.5,55s x8
67.5s x 4 (duuuuurty)

Incline Bench
60,80,100kg x10

Cable Pressdown
Stack x12
Stack +20kg x12
Stack x45

Overhead DB extension
10,12.5,15,17.5,20s x10

Incline DB Press
35,42.5s x8
55s x6