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

COH

Will Heffernan wrote: »

Dude....what's with all the gay porn in your log?

How's your body holding together so far?

You're only gay if you push back...

DOM'd to bits (not gay porn related). Enjoying the conditioning.. a lot more legal than the prowling im used to with the night vision goggles etc.

Definately prefer the heavier prowler pushing to the lighter 'faster' pushing. Feels like I have one gear.. and it doesnt work fast. Might have a chat about knee rehab and SI joints with you before deadlifting tomorrow if you're around. I'm just going to pretend I've never deadlifted before and start from scratch with it.

Will Heffernan

I'll be in first thing.

COH

7km cycle

IP warm Up x2
Some band stuff
Foam rolling coz im in bits

Deadlift (double overhand, beltless)
40kg (2x5)
60,80,100kg x5
120,140,160kg x3
*alternated grip*
180kg x1... bit ugly
180kg x1... better
180kg x1... grand
drilling the technique
100kg (6x3)
120,150kg x3
Lots of things to work on here, mainly the set up. Good to be back doing some form of meaningful deadlifting again.

Reverse Hyper
60kg (5x12)
Really felt these after the deads

Alternating plate sit ups
(3x20)

DB Press
30s x12
40s x12
50s (5x10)
Still swole

Ring Rows
x12,12,10,10,8

45degree side thingys
(3x10)
Felt these alot where my back is sore from deadlifting.. felt nice

Unilateral DB Overhead press
15,17.5,20,22.5,25s x8

Prowler with Ms Bones
100kg x10 I think, didnt time it as 'someone' forgot to press the button on the stopwatch.. Anyway, pain and sweat, nice way to finish things off

7km cycle home in the sun... decent.

Will probably do conditioning instead of repetition tomorrow, that way I'll be able to train on sunday.

COH

Yesterday

IP Warm up
Foam rolling

Single leg DB deads
(2x12)
(5x10)... stress, my balance is sh*t. Think the last set was with 25s

Pull Ups
(5x8ish)

Push ups
3 x thirty something

Ab roll outs
(3x12)

Reverse Flys
(5x12)

I'm sure I'm forgetting something.. but I'm too hungover to care.

List of things I miss...
Incline Bench
Many many curls
My bed ... stupid work :mad:

EDIT

List of new awesome sh*t...
Ab DOMs... by ab I mean my one ab.
The moment of clarity 2 minutes after the 10th prolwer push... much like the sandwich after a good ride!
Back extension/Reverse Hyper... my back loves these
Lifting platforms... jism

COH

IP warm up

Change of plan.. conditioning tomorrow instead
S2... ish


Deadlift
40,60kg x12
80,100,120,140,160kg x3
*belt on*
180kg x5
*belt off*
140kg x10
Reset completely between each rep

Flat DB press
25,35s x12
42.5s x10
55s x8
57.5s x5
62.5s x5

GHR
BW (5x10)

Ab roll outs
3x12

Unilateral DB over head press
>30s x7

Inverted row
4x10

Hanley

You're great at following plans!

COH

Hanley wrote: »

You're great at following plans!

Some things never change. It beats my original plan of going in to curl and incline bench though. Just had zero interest in doing conditioning that didn't include the prowler. Cardio machines... Fleh

COH

IP Warm up

C.Block 1
Prowler
140kg 10 in 10

W.Block 1
Box Jump x10
T-Press Up x10
KB Upright Row x10
>10 rounds not sure how many exactly

C.Block 2
Prowler
140kg 10 in 10

W.Block 2
KB Press x5
KB Swing x10
Bounding x2 lengths
Got about half way through when my lower back popped. /session

Some foam rolling, band work etc. Bit p*ssed off had to cut the second workblock short as I was enjoying the sh*t out of today. My lungs still hurt after the prowler, love it. I guess 140 is the baseline for 10/10 to improve on. If my back is sore tomorrow I'll do the repetition work, if not ill smash some front squats etc and do some lighter prowling.

Poccington

I saw those 140kg prowler pushes today, in my mind I was thinking "That's just plain ****ing wrong".

COH

Poccington wrote: »

I saw those 140kg prowler pushes today, in my mind I was thinking "That's just plain ****ing wrong".

In my mind I was thinking 'wow.. I seriously suck at these..' I'm glad you agree!

Which one were you?? Say hello next time... I'll try not to faint/puke/sweat in your general direction :pac:

Poccington

COH wrote: »

In my mind I was thinking 'wow.. I seriously suck at these..' I'm glad you agree!

Which one were you?? Say hello next time... I'll try not to faint/puke/sweat in your general direction :pac:

I was the one in the somewhat purple t-shirt trying desperately to get the form for the lowering part of the deadlift right. :pac:

COH

Poccington wrote: »

I was the one in the somewhat purple t-shirt trying desperately to get the form for the lowering part of the deadlift right. :pac:

Just copy Liam and apply as much downwards pressure on the bar as possible!

itsallaboutheL

There's form in the lowering part of a deadlift?

Poccington

itsallaboutheL wrote: »

There's form in the lowering part of a deadlift?

Well more a case of keeping my back straight as I'm coming back down, rather than coming down like a mad man.

I just like the word form as it makes me sound like I have some idea what I'm on about.

G86

Well done with the prowler pushes

COH

IP Warm Up x2
Glutes murdered with hockey ball

Front squats
Bar x12
40kg x12
60kg x5
*was told to not let left knee drift in*
80kg x3
100kg x3
*Belt on*
120kg x3
140kg x3... first rep here was a bit dodge
160kg x1... not great, overly cautious of my back still
160kg x1... much better

Supported Unilateral RDL
8kg bells x8
16kg bells x8
20kg bells x8
24kg bells x8
My lower back isnt a huge fan of these

DB sit ups
(3x15)

Neutral Grip chins
BW (5x8)
Grey band Wide Grip
(2x loads)

Incline Unilateral DB Press
22.5,32.5,42.5s x5 each side
50s x8 each side

Ab Roll Outs
3 x a few.

DB Shrugs
50s (5x12)

Happy enough with the front squatting. Focusing on staying as tight and upright as possible meant apart from a few reps between 60-100kg there wasnt much back pain. Tore into my left glute with the hockey ball between sets.

Also went threw some stuff for my posterior chain with Will using the bands. Essentially deloading the entire spinal column using a sex-swing looking set up. Was pretty cool, felt nice and loose after it.

No homo

COH

Had a protein shake after training there.. I guess that means my log is getting locked too

Stupid food

itsallaboutheL

COH wrote: »

Had a protein shake after training there.. I guess that means my log is getting locked too

Stupid food

How many kcals in a Marlboro Light?

Will Heffernan

COH wrote: »

Also went threw some stuff for my posterior chain with Will using the bands. Essentially deloading the entire spinal column using a sex-swing looking set up. Was pretty cool, felt nice and loose after it.

...and yet for some reason can't get that gals into it...go figure.

Will Heffernan

itsallaboutheL wrote: »

How many kcals in a Marlboro Light?

That was me today...2 Marlboro Lights and a protein bar

COH

Repetition

IP Warm Up x2

Elevated Split Squats
BW (2x12)
15s x10
17.5s x10
25s x10
30s x10
35s x a few each side.. kinda hurt my back, balance was off so left it

Dips
BW
(2x12)
+20kg x8
+30kg x8
+40kg x8
+50kg x7.. failed on 8th
+60kg x5.. failed on 6th

Inverted Row
(5x12)

Barbell Shrugs
70kg x12
120kg x12
150kg x12
190kg x12

Back Extension
BW (3x10)
+10kg (3x10)
+20kg x10

Plate Shifting
3 x1min



Enjoyed that. Getting better at the unilateral work in general, its not something I ever really incorporated into training before. Dips felt solid as I did them less tricepy and more chesty. Played around with different grip widths on the inverted rows not sure what I'm strongest with yet though. Barbell shrugs coz i did DB shrugs yesterday. Conditioning tomorrow... might try and do a respectable 10 in 10 on the prowler and some spider FMLs

COH

IP Warm Up x2
Some extra stuff for my SI vagina joint

Conditioning 2

CB1
Prowler
160kg 10 in 10

WB1
Pull-ups x5
Sit throughs x5 each side
1 Leg Squats
Dunno how many rounds, a fair few, but less than a million

CB2
Prowler
60kg 20 in 10... push every 30secs.

WB1
DB Snatch
Caterpiller
Jump up and down like a show pony
Did a few rounds.. and my back said no...

So not wanting to be a complete b*tch...

Spider
130m x6
I hate this intensely, even with the liberal rest periods I gave myself between runs. At least I remembered to turn the right way this time!


10-15 mins deloading my back/neck in the sex-swing green band set-up. I'll do this after every session for a while.


Thoroughly enjoyed this session, I am getting increasingly frustrated with my back though, thats twice its messed up a conditioning session I think. Happy with the progress on the 10 in 10s, although I dont really know what to be aiming for I'll just try to add weight every week, same with the lighter pushes. 70/80kg push every 30 seconds next time round. Deadlifting tomorrow, f*cking mint. Then going drinking for the weekend

Hanley

That's nice prowling!

Poccington

COH wrote: »

CB1
Prowler
160kg 10 in 10

****ing hell.

COH

Hanley wrote: »

That's nice prowling!

Thank'ye sir. Might actually be beginning to suck a little bit less at it. I do notice the amount of time spent dying after each block is reducing slightly. Curious to see what sort of carry over it might have to lifting stuff.

Poccington wrote: »

****ing hell.

Wasn't pretty... but f*ck it, there's no fun in doing easy things. 180 next week.

COH

Deadlift, double overhand,beltless
60,80,100,120,100kg x12
140kg x3

DB Press
25,35,45s x12
55s x8
57.5s x8
65s x 3+2

GHR
5x12

Alternating plate situps
3x20

Inverted row
5x10

COH

IP Warm Up... then walked to the gym

R2... I forgot what I was supposed to do. I'll find out how wrong i got it tomorrow.


Wide-Grip Pull-ups
BW (5x8)

Push Ups
40,30,20

Ab Roll-outs
(3x15)

Reverse Flys
(4x12)

DB Unilateral Deadlift
10,15,20,25x x12
35s x10


Made bits of myself boozing and eating sh*t all weekend, good times. Glad I didnt have much to do today, I know I forgot to do at least one exercise but what can ya do. The DB deadlifts are improving, as with regular deads some reps feel solid and dont hurt at all, and some are filthy and wreck me. I'll have to figure out what Im doing wrong with the ugly ones in general. A few pints now tonight to round of the weekend

COH

Dont think I'll be able to make it out to IP to do C1 this evening... So my options are..

A) Do a strength session (the one with front squats etc) in RAW (cant do conditioning there as its wedged on monday eveinings and prowler isnt an option anyway) and do C1 tomorrow...

OR

Take a day off, do some stretching/mobility/rehab stuff at home.

OR

C) Go to RAW and do incline benching and curls for like 3 hours and get totally focking swole to bits


So what'll I do? Suggestions on a stamped addressed pizza...

G86

COH wrote: »

C) Go to RAW and do incline benching and curls for like 3 hours

If ya have time to do that you have time to go to IP

COH

:pac:

G86 wrote: »

If ya have time to do that you have time to go to IP

I dont mean 3 hours literally... 3 man hours, so like 6-7 mins (including foreplay)