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

COH

Squats
60kg (3x8)
100kg x5
130kg x3
155kg (4x9)

Bench... just coz
60,90kg x5
110kg (4x9)

Cheers mr Eight Ball for the depth calls between your naps on the bench :pac:

Should have done some curls. Squats hurt my non child bearing hips, but I'll make this wider stance crap work for me if it kills me, which it might. Bench took about 7 minutes. Looking forward to not deadlifting for a few weeks, have some sort of bruising inside me left hand which makes gripping the bar a mare, can feel it squatting too, but not as bad. I wonder how long it'll take before I scrap this.. or 'modify' it.

COH

EZ-Bar Curl
25,35,45,55 x8

Barbell Row
60,100,140,180kg x8

Power Shrugs
100,140,180,220kg x8

Lat Pulldown/Seated Row
(3x10)

COH

Squats
60kg (3x5)
100kg x5
140kg x1
165kg (5x7)

Bench
60,85kg x5
115kg (5x7)

OH Press
60kg (3x5)

Cable Pressdown
Stack (3x12)

Lat Raise
10,12,5,15s x10


Mobility work/foam rolling/stretching etc. is paying off.. squats are beginning to look like they're supposed to and depth was no problem at all. Starting to prefer doing these without the mirror. Bench was a piece of piss, doing these out of the rack now.. feels much more comfortable.

COH

Squat
60kg (3x5)
100kg x5
140kg x3
175kg (7x5)

Bench
60,90kg x5
120kg (7x5)

Barbell Row/EZ bar Curl
(4x10)

COH

Squat
60kg (3x5)
100kg x3
140kg x1
185kg (10x3)

Bench
60,100kg x5
130kg (10x3)

Cable Pressdown/Lat Raise
Stack (3x12)

itsallaboutheL

COH wrote: »

Squat

Great exercise altogether. I invented it, did you know that?

did you know that?

Well did you?

60kg (3x5)
100kg x3
140kg x1
185kg (10x3)

Needs more cheeseburgers

Bench
60,100kg x5
130kg (10x3)

I see you're not following any conventional wisdom at all. Just as i said. More weight on these next week.

Cable Pressdown/Lat Raise

Greatest superset ever.

Stack (3x12)

Wonderful choice of rep range.

I've included some hip motivation exercises by Jackie Healy Rae in your next meso-microgasm.

COH

Week 2 Day 1

Squat
60kg (2x5)
100kg x5
140kg x3
175kg (4x9)

Bench
60,80kg x5
100kg x3
120kg (4x9)

Barbell Row
60,100,140,180kg x10

Powershrug
140,180kg x12
220kg x20

EZ-Bar Curl
(4x12)

JJayoo

Your bb rows are sick

COH

Double smolov with a hangover from hell... when its game time, its pain time

Squats
60kg (3x5)
100kg x5
140kg x3
185kg (5x7)

Was going to call it a day.... attached testicles instead

Bench
60kg x5
80kg x5
100kg x3
125kg (5x7)

Bench was solid as hell. A few ugly reps in the squats but felt solid apart from my belt making me want to puke. I doubt very much I was 100% sober when I started training... but its christmas so who cares. Good man dartstothesea and co. for the various spots. Accessory work tomorrow before xmas dinner.. good times!

COH

Pre-Xmas dinner 'get-swole-athon'

Lat Pulldown
Pin 4,5,6,7,8,9,10 x12

Chest Supported Row
20,30,40,50,60kg x12
*drop set*
50,40,30,20 x6

DB Row
25,35,45,55s x12

Reverse Grip BB Row
60,70,80,90,100,120kg x12

EZ Bar Curl
20,25,30,35,40,45,50,55kg x lots

Cable Pressdown
Stack (4x12)

OH DB Extension
10,12,5,15,17.5,20s x12

Hammercurls
10,12,5,15,17.5,20s x12

Seated Row Cable Piece of Sh*t Machine
80,100,120,140,160,200(lbs?) x12
*drop set*
180,140,100 x lots




Now, wheres that turkey.....

COH

In work.... session 1

Week 2 Day 3

Bench
60kg x5
80kg x5
100kg x3
120kg x1
130kg (7x5)


I'll squat after work...

Will Heffernan

COH wrote: »

Barbell Row
180kg x10

I would like to see this.

COH

Will Heffernan wrote: »

I would like to see this.

Invite me over to play then!


Week 2, Day 3... Round 2

Squats
60kg (3x5)
100kg x3
140kg x3
170kg x1
195kg (7x5)


That was rough

itsallaboutheL

i'm currently searching for a suitable cat picture, please bear with me.

COH

Week 2, Day 4 (ish)

Bench
60kg (3x5)
80kg x5
100kg x3
120kg x1
140kg (10x3)

Squat
60kg (3x5)
100kg x3
140kg x3
180kg x1
205kg (10x3)



I messed up smolov, as I put KG values into a LBS spreadsheet. Its now 'cohlov', aka retarded but awesome. Net result instead of 20lb increment from week 1 to week 2 I did 20kg instead with a similar c*ck-up from week 2 to week 3. Complete overshoot, but getting through it so will keep the train rolling. If I had done it correctly my last day would have been 203kg (10x3)... I'll be doing 215kg instead. Squat has come on leaps and bounds since I changed my technique and stopped using a mirror. Hitting depth pretty much every time (according to spotters). I'm sure there are a few dodgey ones there but as long as the majority are there or thereabouts I'm happy days. Bench... meh, don't really care. Feels grand but looking forward to a break from it

COH

Week 3, Day 1

Bench
60,80,100kg x5
125kg (4x9)

Squats
60kg (2x5)
100kg x5
140kg x3
160kg x1
185kg (4x9)

COH

Week 3, day 2

Bench
130 (5x7) last rep on set 6 and 7 assisted

Squat
190kg (5x7)


Not a bad way to finish 2010....

COH

Week 3, day 3
Squats
60kg (3x8)
100kg x5
140kg x3
180kg x1
200kg (7x5)

Bench
60,80,100kg x5
120kg x3
140kg x5,5,5,5,3
120kg x5,5

Squatting felt strong, benching not so much.

COH

Week 3, day 4

Squats
60kg x lots
100kg x5
140kg x3
180kg x1
215kg x3
215kg x3
215kg x3
215kg x3
215kg x3
(Shoulders/elbows/wrists died at this point)
215kg x3
215kg x3
215kg x3
(was going to go home at this point... had a 'how much do you want it' moment compliments of the rocky soundtrack)
215kg x6 ... f*ck you smolov


Hit and miss session, some reps were solid some were fugly. Literally never experienced that sort of pain from training before, everything between my shoulder and wrist went into meltdown, had no power in my arms at all to the point where benching an empty bar felt weird, and my biceps were killing me. Looking forward to not squatting now for a while.

the drifter

no benching?

COH

the drifter wrote: »

no benching?

I couldn't work my arms. I'll get it done tomorrow

Magic Eight Ball

Pizza?

COH

Magic Eight Ball wrote: »

Pizza?

Unfortunately not

Bench
60,80,100kg x5
120kg x1


Went home... everything is sore like it was last night, shoulder to wrist has decided to go on strike. Thats fine. Time to rest and eat.

Da Za

How were the elbows after training today?

Did the back last?

COH

Da Za wrote: »

How were the elbows after training today?

They were fine really, didn't do anything too major, everything at 75% or below. They're worse now afer a couple days rest!

Did the back last?

Yeah it was fine, recovering pretty fast so its nothing major. Probably just vaginitis.. I bought cream for it :pac:

COH

A week ago(ish)

deadlift
60,100kg x5
140kg x3
180kg x1
220kg x1
260kg x lower back injury

............................................................
A good few days ago

Bi/trisexuals on the york weights in the basement.

A million curls, and some cable pressdowns
.............................................
A few days ago...

Bench
60kg x6
80kg x6
100kg x6
120kg x5
150kg x1

Incline Bench.. oh how I've missed you
60,70,80,90,100kg x10

....................................
Last night

Rack pulls
60,80,100,120,140,160,180kg x5

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

Lat raise
7.5,10,12.5s x12

Seated Row/Chest Supported Row
(4x12)

.......................................

Notes
- I've completely forgotten how to deadlift
- My elbows/shoulders are not functioning correctly
- What the **** was I doing rack pulls for with a back injury?
- I never want to squat again after smolov
- I never want to bench again after smolov
- I need to get my back healthy to test my squat/bench, then continue smolov

COH

Bropocolypse

Trained with the bro's today, brotastic

Warm up - plate shrugs/reverse curls/lat pulldown... activating the awesome and ****

Incline Brench - While waiting for the bros to arrive
60,80,100,120kg x10

[Bros arrived]

Flat Brench
60,100kg x10
140kg x8... it was all me bro
160kg x4... it was still all me
180kg x1... it was all me bro, yep, lightweight etc etc
140kg x6 ... yup, all me

Incline Brumbbells
50s (3x8) .. actually did these myself.. handy.

Incline Brench again - Coz you wanna really focus on breing able to stack books on your pecs and ****
60kg x10
100kg x10
130kg x7 ... all me bro

All in all the brest session I've done in ages. As coach would say.. I had a swolegasm. Will bre brack tomorrobrow for some Brack and Briceps

COH

Lat Pulldown/Cable Pressdown
(5x10)

Deadlift
60kg (2x10)
80kg (2x5)
100kg x5
120kg x3
140kg x1

Unilateral Hamstring-Curl/Unilateral Leg extension
(6x12)

Hamstring-Curl/Leg extension
(6x12)

Leg Press
(4x10)


Deadlifting was just to see how the lower back is after the injury. Could have gone a good bit heavier but I'm not planning on rushing this. Definate improvement anyway.. baby steps. Leg press was uncomfortable for the same reason, I think the last set was with ~180kg. Meh, useless day. Injuries suck, but set backs mean comebacks. Either that or I'll jump on the new sport bandwagon and take up extreme tetris. There are schools of hairdressing etc dotted around town where you can get free haircuts on the assumption that it might not be great, but it'll be something ... I wonder if theres a physiotherapist equivalent? I cant afford to go to my own one

COH

Yesterdays fapping about doesnt count as training.. so no rest day today

Warm up
*plate shrugs/db powercleans/face pulls/YTW wahetever they're called*

DM Shoulder Press
15,17.5,25,30,35s x12
37.5s x10

Overhead Tri-extension
27.5,37.5,47.5,57.5kg x12

Lat Raise
7.5,10,12.5,10,7.5,5s x12

Cable Pressdown/rear delt machine piece of shít
(5x12)

COH

Lat Pulldown
Pin 3,5,7,9,11,13 x10

Chest Supported Row
20,30,40,50,60kg x10

Rack Pull
140kg (3x5)

EZ Bar Curl
20,30,40,50kg x12

HammerCurl
15,20,25,30s x10

Cable Row/Cable Curl - Feel the burn etc
(5x10)