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

COH

IP Warm Up x2

Repetition

Elevated Split Squats
(BW 2x12)
10s x8
17.5s x8
25s x8
30s x8
35s x5

Dips
BW (2x5)
+20kg x5
+40kg x3
+40kg x3
+60kg x1
+80kg x1 :cool:

A few Sit Ups
(Some x a number)

Inverted Rows
x10... lame
x5 ... WTF
*straps on*
x20... there we go
x20... feel the burn
x12... lost the burn maxing the zone

Left it at that, conservative effort on everything, apart from the dips. Nearly passed out doing them! My back is quite sore from a combination of yesterdays training and todays chiro work... no point tempting fate. Rehab is going well according to your man. Have to say I'm well impressed by his admission that my weightlifting shoes were a great investment, and that I should continue to deadlift. If anyone is banjaxed and wants his details PM me... he's in town.

COH

IP Warm Up x2
Kneehab

Front Squats
40,60,80,100,120,130kg x3

Reverse Hyper
20,40,60,80kg x12

Barbell Shrugs
70,100,120,150kg x12

Inverted Row (rings)
12,12,10,10,8

45 Degree Side Bends
(4X10)

Incline DB unilateral Press
22.5,30,37.5,42.5,50s x5

Ab Rollouts
(3x15)




Just tying up a few loose ends from the weeks training so far. A few exercises I didn't/couldn't/wont be able to do so wedged em today. Turned out be a grand session really, nothing major as Im on antibiotics for a chest infection. Was half thinking about trying a 1RM front squat, but since this is the last day I'll be doing them for a while just wanted to make sure I was doing them right without killing myself. They feel solid as hell now. Will had a look at my chiropractors report and all systems are go. Just gotta keep on doing things without pressing the retard training button.

Looking forward to seeing what the change in program has in store next week. Deadlifting sunday, then roll on IP15 from monday.

People should also know that Liam colour coordinates his training gear to the power rack he wants to test on :pac:

COH

IP Warm Up x2

Single Leg RDLS
10s x12
15s x12
20s x12
25s x12
30s x12
35s x12

Pull Ups
(5x10)

Dips
BW (2x8)
+20kg x5
+40kg x5
+60kg x5

Smith machine Shrugs
60,100,140,180 x20

Weighted Bridge (20kg)
(3x1min)

Weighted Crunches (Standing)
5x12
Stack x20

COH

IP Warm Up x2
Kneehab
Front Squats 60-130kg x5

Deadlift
60,80,100,120kg x3
140kg (3x1)
160kg (5x1)

Flat db press
>57.5s (3x5)

Inverted row
12,10,8
Ab Rollouts
(3x20)

COH

IP Warm Up x2
Kneehab
Foam Rolling
Shoulderhab

Box squats (Comp Depth... Lowest box on a plate)
20kg x12
40kg x12
60kg x5
80kg x5
100kg x5
*was going to leave it there... but...*
120kg x5
140kg x5
160kg x5
180kg x5
F*cking drilled it :cool:

GHR
BW (2x10)
+10,20,30,40kg x10

Band Pulldown... Only had the elite medium band. Odd exercise. No idea if I did it right.
(3x10) each side

Chins
BW (2x8)
+10,20kg x3
+30kg x2... failed 3rd. (Vaginitis)

DB Floor Press (Ive always HATED this exercise)
17.5s,25s x12
30s x8
37.5s x8
45s x8
52.5s x8

Side Plank
(3 x~1min) each side.. stress.

OH Plate Tricep Extension
20kg plate - 100reps in as many sets as it took.





Seriously liking the look of IP15. Incline benching Box squats felt strong as hell today.. was genuinely surprised at how easy the last set was. Had to resist the urge to press the retard button because from recent experience I feel strong/stable/awesome right up to the point where I go into catastrophic meltdown. Floor press is a great exercise but I've always completely sucked at it.. was better today because I started from the top part of the exercise on the last two heavy sets. Is that allowed? Chins/ab stuff sucked as usual, tricep stuff was easy. Week from hell coming up so may not make it out to IP but a couple things I'd like to know are...

1 - The speed pulls.. is there any point in me doin these with like 60kg? Or
should I continue with the unilateral work?

2 - What percentage are we talking on the (3x1) bench?

3 - Whats a DB side arch? I did side planks... must have accidentally sat on the retard button after all.

COH

IP Warm Up x2

Repetition

Goblet Squat
10,20kg x12
30,40,50,60,70kg x8
Need bigger dumbbells...

Hanging Leg Raise
(5x10)
These hurt my back

Incline Bench
60,80kg x12
100kg (3x8)
Conservative

Inverted Row
(5x12) .. used straps.. whatevs

Back Extension/Lying Tri Extension/Lat Raise
(5x12)



More everything on everything next week. I really like this program. That is all.

daveyc21

Some seriously impressive lifting going on here dude.

COH

daveyc21 wrote: »

Some seriously impressive lifting going on here dude.

Cheers, nothing too major going on really though just trying to stay relatively strong(ish) until I have my back sorted out.


Today - S2
IP Warm Up (the old one) x1
IP Warm Up (the new one) x1
Kneehab
Shoulderhab

Speed-deads Double Overhand/beltless (60% of a number that wont kill me?)
60,80kg x12
100kg x5
120kg (8x3)

Dumbbell Step Ups 18inch Box
10s x12
20s x12
25,30,35,40s x8

Weighted Bridging (20kg)
(3x1min)... stress

Flat Bench Press... Index on rings
60,80kg x12
100kg x8
120kg (3x8)
140kg (3x1)

Supported DB Row
35,40,45,50,55kg x12

Weighted Side Bridge +10kg
(3x45secs)

Seated Hammer Curls
17.5s (5x12)



Deads were fine, didn't really feel em at all to be honest just drilling form. Will add weight to these each week so in 6-8 weeks should have a good foundation to build on. With any luck that'll coincide with the end of my injury rehab too and will be able to cracnk it up a few gears because pulling less than 260 is essentially gay! I've never done step ups before... I've no idea whats a good weight for these so I'll just add more next week as the 40s were grand really. Benching was fine.. chest was quite sore from the incline pressing yesterday so was thrilled with the 120 (3x8) and the 140 singles flew up. I'll stick with the wide grip and add a few kg each week. In no rush here at all really, so 2.5kg sounds about right. Have ramped up the calories and protein intake. Cake/jelly snakes intake remains constant. Totally getting swole again.

EDIT - I did these 'Potatoe-Sack Squats' things before deadlifting too... 20,30,40,50,60,70kg DB x12... Again, need bigger dumbbells.

COH

IP Warm Up x2
Kneehab
Shoulderhab

Single Leg DB Deadlifts
10,17.5x x12
25,35s x8
45s x8 on the right... and x3,2,1,2 on the left... stress.

Weighted Sit Ups
+15,20,25kg x20

Pull Ups
BW (2x12).. (3x8)

Push Press
30,40,50,60,70kg x12

Back Extension
+20,30,40,50,60kg x12

DB Precher Curl
10,12.5,15,17.5,20kg x12



My Hamstrings are f*cking minced after the DB deadlifts... serious balance problems on the left side too. Forgot to do ring press ups but my chest is in bits after benching the other day so I'm not too bothered. Everything else was just grand.. more everything on everything again next week apart from pull ups which can burn in hell for all I care.. cant do em anymore for no reason

gymfreak

Speed-deads Double Overhand/beltless (60% of a number that wont kill me?)
60,80kg x12
100kg x5
120kg (8x3)

Not too sure if this makes any difference to ya..but..there was a mistake in the first print of the IP programme. S2 has regular deadlifts rather than speed deads..

COH

gymfreak wrote: »

Not too sure if this makes any difference to ya..but..there was a mistake in the first print of the IP programme. S2 has regular deadlifts rather than speed deads..

Cool thanks.. I had better add some weight so

COH

IP warm up x2

Box squats
40,60kg x12
80,100,120,140,170,190kg x5

Band pulldowns
5x10

Pull ups
BW (5x3)
+10,20,30kg x3

DB floor press
Up to 55s x8

GHR
10,20,30,40,50kg x10

OH Tri extension
30kg (10x10)

Side bridge
Hanging leg raises
Ab roll outs

COH

IP Warm Up x1
Kneehab
Shoulderhab
Foam Rolling

Repetition

[Making] Goblet Squats [f*cking awesome]
20,30,40kg DB x12
55kg x8
70kg x8
70kg +13.5kg chain x8
70kg + 2 x 13.5kg chains x8... :cool:

Hanging Leg Raises
(5x10)

Incline Bench
60,80kg x12
100kg x8
110kg x8
110kg x8

Inverted Row (with straps)
x12
x12
x12
x12
x22 for the craic

Back Extension
+20kg x12
+40kg x12
+60kg x12
+80kg x12.. holding this many plates is stressful

Lying Tricep Extension
30,45kg x12
55kg (3x12)

Lat Raise
10kg DBs (5x10)


Tidy session, quite pleased with the goblets although felt I could have knocked out another couple reps if I could have breathed easier. Inverted rows were grand, I'll stick a plate on my chest next week or something. Incline bench was handy although I thought I did another set somewhere. I'll add more weight or more volume next week but in no rush. Back extension gave me the mother of all lower back pumps, holding 4 plates doing them is pretty stressful so I'll need to use a dumbbell and chains next week. Shoulder/Tricep stuff was pumptacular. The majority of the session was done resting only when Slowy McSlowcoach was doing his sets... don't think he's used to training at that tempo, poor lad is gonna be sore tomorrow!

Inspector Coptoor

Hopefully ill be sore. Back is in bits from yesterday.
DOMS = good

You = torture master

COH

IP Warm Up x1
Shoulderhab
Foam Rolling

(Speed?)Deadlift (60%... of something more than last week)
60kg x12
100kg x12
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3

DB Step Ups 18inch Box
20s x8
30s x8
40s x8
50s x8... these were tough enough

Bench
60kg x12
80kg x12
100kg x12
125kg x8
125kg x7
125kg x7 :mad:
145kg x1
145kg x1
145kg x1

Weighted Bridge/Side Bridge
(3x1min)

Supported DB Row
30kg x10
42.5kg x10
52.5kg x10
32.5kg x10
32.5kg x10

Seated Hammer Curl
15s x10
22.5s x10
20s x10
17.5s x10
17.5s x10



Deads felt great, took about 30secs between each set of triples. +10/20kg next week maybe. Step ups were tough enough but nicely explosive... might give the 55s a shot next week. Benching felt great starting off, I had my preworkout drink just before I started pressing and it made me feel tired and weak. Messed up the set-up on the last two sets on 125, which were meant to be 122.5. The heavier singles flew up, wasnt expecting them too at all after the previous sets. Everything else was grand.

COH

IP Warm-Up x2
Shoulderhab
Foam Rolling


Repetition

Single-Leg Deads
15,20,25,30,35kg bells x10

Weighted Sit Ups
25kg (3x10)

Pull Ups
(3x8)

Ring Press Ups (Feet elevated)
(5x10)

Push Press
20,30,40,60kg x10

Back Extension
BW (5x10)

Didnt bother with the curls. Absolutely the bare minimum today just had nothing in the tank. A few drinks (too many) tonight should fix everything... then perhaps 200kg squats on sunday if my back is feeling good.

COH

IP warm up

Box squats..12inch box
60kg (3x5)
100kg (2x5)
*bumper plate under box*
120x5
140x5
160x5
180x5
200x5

Pull ups
(5x10-12)

Floor press
60,100kg x5
140kg (3x5)

COH

Warm up reminiscent of IP

Goblet squats
30,45kg x12
70kg x8
70kg + 13.5kg chain x8
70kg + 2x 13.5kg chains x8
70kg + 2x 13.5kg chains +20kg plate on dip belt x5
70kg + 2x 13.5kg chains + 2x20kg plates on dip belt x5

Hanging leg raise
15,15,15,15,15

Incline bench
60,80,100kg x10
115kg (3x8)

Inverted row
12,12,12,12,24

Back extension/GHR/tri extension/Lat raise/weighted abs
(5x12)

COH

IP Warm Up x2
Foam Rolling

S1
Deadlift (60% of something approaching my old 1RM)
60,100kg x12
130kg x3
160kg (8x3)

Bench
60,80,100kg x8
130kg (5x5)
150kg (3x1)

DB Step Ups
25,35,45,55s x8

DB Row/DB Curls
(5x10)

Ab Stuff

Deads felt grand, was quite sore after the chiro yesterday so I could feel them in my lower back but that stopped after the third or fourth set. 170/180 next week I guess. Benching was great, 130s were grand, the first two singles on 150 were fugly, the last flew up, still coming to terms with the new tech and wide grip.

the drifter

Nice weight being moved here again bro...fair play

COH

IP Warm Up x2
Foam Rolling
Shoulder Stuff

Front Squats (coz everything felt tight...)
60kg (5x5)
80kg x5
100kg x5
120kg x5
140kg x5
160kg x1... shoulders dropped, otherwise I'd have hit it for a double

Single Leg RDL
17.5,22.5x x12
27.5,32.5,37.s x8

Push Press
60kg (2x8)
80kg x3
Just wasnt arsed ...

Elevated Ring Push Ups (superset with) Chins
(15/8) x5

Elevated Ring Row
(5x12)

Back Extension (using oly bar and 10kg plates)
+20kg x10
+40kg x10
+60kg x10
+80kg x10
+100kg x8
+100kg x8

Curlz for the girlz
(5x10)


Front squats were grand, plenty more there. Push press can smoke my hairy cigar for all I care, same with pull ups. Had Marcus have a look at how I was functioning on the back extension, the set on 80 was fine, the first on 100 wasnt, made a slight adjustment and went again and everything fired properly. For those of you who used to be in IP and are now in RAW, Marcus is our very own resident super-Aussie, and is the mountain of a man who was in IP working with Will for the last 3 or 4 weeks. Well worth your while chatting to him if you get a chance, you dont even need to bribe him with donuts and coffee! (I still accept cake though.. remember that people!)

VIS VIRES

Front squats looked strong. Defo another there if you keep your elbows up high..200 would be sweet.

Hanley

Marcus is in raw? Lucky guys!

COH

IP warm up
Foam rolling
Knee/shoulder stuff

Squats (12inch box + plate... no deload onto box)
60kg x5
100kg x5
140kg x5
180kg x5
210kg x5

Floor press
60,80kg x8
100,120kg x5
140kg x3
160kg x2

COH

IP warm up
Foam rolling

Goblet squats
20-70kg x10
Front squats
100kg (5x5)
Overhead Squat
20,30,40kg x8
50kg x6
60kg x3,3,3
70kg x1

Hanging leg raise
5x12

Inverted row
12,12,12,12,20

Back extension
5x12

Lat raise
5x12


No incline bench today. Not much on anything else either because my back is still feeling yhe effects of heavy squats a few days ago. delighted with the overhead squats. I've never been able to come close to doing them before even with just the bar. Loads more there only prob is powerfrontraising into position. All this mobility stuff is coming together nicely all the same. Deads tomorrow, will prob abort the 170/180 idea and keep it light, then smash out some heavy benching.

Will Heffernan

Please keep your finger away from the button.

COH

Will Heffernan wrote: »

Please keep your finger away from the button.

I was just checking to make sure the button was still there.. i wasn't gonna press it, even if its big and shiny and red ...

I'll finish out the week with some rep work on friday then im taking a week off. I'm totally wise and smart now. I am athlete.

COH

IP Warm Up
Foam Rolling

Deadlift
60kg x12
60kg x12
100kg x12
*Loose Belt On*
140kg x3
170kg x3
170kg x3
170kg x3
170kg x3
170kg x3
170kg x3
170kg x3

Bench
60kg x12
80kg x12
100kg x12
120kg x8
135kg x5
135kg x5
135kg x5

DB Step Ups
(4x8)

Weighted Side Bridge +10kg
(3x1min)

Supported DB Row/Legend Curls
(5x10)

Happy with the deads, benching felt rotten. That is all.

COH

Warm Up stuff
Shoulder stuff
Knee stuff
Bit of foam rolling

Repetition.. Da Za's version of things..

Flat DB Bench
17.5,22.5,30s x12
42.5s x10
42.5s x10
42.5s x10
42.5s x10
42.5s x20

DB Flys
10,12.5,15,20s x10

DB Supported Row
(did these yesterday.. stress)
50kg x12
50kg x12
60kg x12
60kg x12
60kg x12

Seated DB Powerclean
10s x10
12.5s x10
15s x10
15s x10
15s x10

Ab things with a 10kg plate...
x40
x40
x40
x40

Ab things with a band...
x20
x20
x20
x20




Very VERY sore after yesterday... making everything today alot harder than it should have been, which was what I was after really. Thats me done til monday week...

https://www.youtube.com/watch?v=AXfUrT0mthU

COH

Training with Da Za
Warm up
Band stuff

Bench
60,80,100kg x12
110,120,130,140kg x3
152.5kg (3x1)

Deadlift
60,100kg x12
140kg x3
*retard alert*

Went home.

Been dizzy and suffering bouts of nausea since wednesday.. nothing major until the deads, within 20mins got a temp of 102+ degrees and can hardly hold water down or stand up. Solid benching though. Result.