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

COH

itsallaboutheL wrote: »

I just googled that crap, apparently it's a pre-workout detonator no less.

I looked at my bird when I got home.. detonated the poor girl. She became instantly pregnant then she grew hair on her uterus and died by explosion.

I must have taken the extreme 6 feet underground dose.. brah

VIS VIRES

Great session tonight. My arms are in bits from all the hand outs and ive to squat tomorrow...

sexwolf

I could be wrong here but i think the standard size of wood used for making board presses is 2x6, which acually measure 1.5x5.5 inches. or are you using different specs? just curious

COH

sexwolf wrote: »

I could be wrong here but i think the standard size of wood used for making board presses is 2x6, which acually measure 1.5x5.5 inches. or are you using different specs? just curious

Haven't a clue to be honest. I never saw the specs and I didn't make them... JOE or VIS might be able to elaborate on that one. It was my understanding that a standard 1 board = 2 inches etc. but could be wrong!

COH

Yesterday

Some squats... up to a miserable 130kg x12
Meh, honestly couldn't give a f*ck
Went home.

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

Today

Speed Bench
20,30,40,60kg + mini bands x5
80kg + mini bands
(8x3) With ~60secs rest

Overhead Tricep Extension
30kg x12
35kg x12
40kg x12
45kg x12
50kg x12

Plate Loaded Seated Row
40kg x12
80kg x12
120kg x12
160kg x12

DB Hammer Curl
15s x12
20s x12
25s x12

Lat Raise
10s x12
12.5s x12
15s x12

Ab Rollouts
(3x12)

Got my swole on nicely for the weekend. Speed bench with the bands was good, choked them under some dumbbells on the floor so they added a nice bit of tension throughout. Ill check the Elitefts conversion charts and figure out exactly how much at the top and bottom later. Odd exercise, first set felt like Muhammed Ali trying to balance on a swiss ball, not that he'd actually be stupid enough to try that. Work sets this week started at ~50% of a projected 1RM, 55% next week, 60% the week after, then I'll start back at 50% with heavier bands. I'll reset the regular bench after next week and increase the volume to 5s, and drop to a lower board on the board pressing and it'll all come together in 6-8 weeks time with a shiny new 1RM. Something like that anyway. Will take the weekend off now... maybe deadlift something pathetic on sunday... at some point next week the plan is to bench 150kg for 8 triples... lol!

COH

Pre workout counter burger is a terrible idea... witness the fatness

Anyway.. warm up etc.
A few tonnes of caffeine to wash down the other caffeine
A load of crap with bands to warm up the shoulders

Bench
60kg (2x12)
80kg x12
100kg x12
120kg x3
135kg x1
150kg x3
150kg x3
150kg x3
150kg x3
150kg x3
150kg x2... lost the third rep because i messed up my breathing
150kg x3
150kg x3
150kg x2... to make up for the missed rep

Cable Pressdown
Stack
(5x20)

Face Pulls
(5x20)

Inverted Row
(5x20)

Weighted Ab Pulldowns
(5x20)

Benching felt great. When I mess the breathing up I go soft and loose all drive, same issue I have with front squats etc but took what VIS said on board and bounced back strong for the last two triples. Basically, breathing is bent, and I'm going to stop doing it. Had a go of some aging nose tork as well, that stuff is the business to my virgin nostrils! Have a new program from Will that I'm going to start soon.. But I seem to have developed some odd tissue issues in my lower back that I want to get sorted before I get back doing any meaningful lower body/posterior chain work. Until then, the captain upper-body pressathon continues...

Hanley

What's up with your lower back?

COH

Hanley wrote: »

What's up with your lower back?

There's some oddly 'squidgey' tissue there that wasnt there before. I tried to grind it out.. nada. Like its a strange consistency, my bird usually massages my back for me to stay loose but she wont go near it! The whole area has been mildly uncomfortable on an ongoing basis for a couple of weeks now

Hanley

COH wrote: »

There's some oddly 'squidgey' tissue there that wasnt there before. I tried to grind it out.. nada. Like its a strange consistency, my bird usually massages my back for me to stay loose but she wont go near it! The whole area has been mildly uncomfortable on an ongoing basis for a couple of weeks now

Did you try foam rolling it?

COH

Hanley wrote: »

Did you try foam rolling it?

Foam roller, extra firm rumble roller, 4 inch pipe, and a hockey ball

Hanley

COH wrote: »

Foam roller, extra firm rumble roller, 4 inch pipe, and a hockey ball

Hmmm if that's not working ya may want to get it looked at dude.

COH

Hanley wrote: »

Hmmm if that's not working ya may want to get it looked at dude.

Booked in for chiro and physio tomorrow and wednesday, I'm all over it like a spider-monkey

Hanley

COH wrote: »

Booked in for chiro and physio tomorrow and wednesday, I'm all over it like a spider-monkey

Sweet. May want to look at acupuncture and some alternate therapies too, just to be sure.

the drifter

Bollox that....you need to sort the bird out....

COH

the drifter wrote: »

Bollox that....you need to sort the bird out....

F*ck that... you try messing with girls from Tallaght! She's 100lbs of come at me bro

COH

45 mins trying to get my chest and shoulders to warm up... fail.

Board Press (3 board - Actual 3 board - 4.5 inches)
Bar... x A million.. tough to get it to the chest
60kg x12... This shouldnt feel this sore or heavy
80kg x12... Basically maxed out
*Added 3 board*
100kg x5
120kg x5
140kg x5
160kg x3
180kg x1
*called it a day - too painful, best to be sensible*
180kg x2
*called it a day again, dangerously close to retard button*
180kg x3 :cool:

DB Hammer Curl
20s x12
22.5s x12
25s x12
27.5s x12
30s x12

Lat Raise
15s (5x10)

Lat Pulldown
(5x10)

Shrugs
60kg x12
100kg x12
140kg x12

EZ Bar Curl
25kg x12
30kg x12
35kg x12
40kg x12
45kg x12

Bridging
90 secs
75 secs
75 secs



Going into todays sesh had DOMs in that part of your chest, the really annoying part, the insertion right up in your arm pit, where it feels like its going to snap, and your bicep tendon feels the same on the other side. Obviously board pressing was necessary, luckily one of the lads was on hand offering advice to do more reps on more weight forever or we might have caught the gay and kept it moderate. VIS was shaking like he had alzheimers, and poor JOE called it a day after literally dying during the warm ups :pac: But it was always going to be a suckfest after the 8 heavy triples on Monday. Tough to judge where the bar is going to touch on the lower board, should be a bit fresher going into it next week, more weight, more reps, not paused, f*ck off Daz.

Next up.. more benching friday.. (obviously)

COH

Warm up.... none... its too pause warm pause pause be warming pause

Paused Speed Pause Bench Pause
Bar +mini bands (5x10)
40kg +mini bands x5
60kg +mini bands x5
80kg +mini bands x3
90kg +mini bands (8x3)

OH Pause Tricep Extension Pause Pause
25,40kg x12
55kg (3x12)

DM Mil Pause
25,30,35s x12

Seated Pause (Pause Loaded)
40,80,120,160kg x10
200kg x8

the drifter

why are you pausing your pause's?

COH

the drifter wrote: »

why are you pausing your pause's?

Jim Wendler something something ....

the drifter

COH wrote: »

Jim Wendler something something ....

everyone know Dave Tate is the man to give you a pausing program...

I mean Jim Wendler wrote that pause/pause/pause program that your man Henball was doing and he just couldnt get a decent pause off it..

you should check out www.pausefts.com

VIS VIRES

the drifter wrote: »

why are you pausing your pause's?

Because its harder that way..

He's going to pause his deadlifts tomorrow. So basically the bar never leaves the ground ...

Da Za

What's all this pausing about???

Hanley

Did someone says paws?

itsallaboutheL

Hanley wrote: »

Did someone says paws?

Ya, totes brodawg.

It's what happens when the bench gets stuck in Daz's fat.

Harruff.

All you.

Inspector Coptoor

the drifter wrote: »

I mean Jim Wendler wrote that pause/pause/pause program that your man Henball was doing and he just couldnt get a decent pause off it..

howcome you mention me in so many of your posts?]

have you some sort of mancrush on me or something?

seriously like, it was funny for like a week, but now its bordering on the weird side.

Da Za

Liam Henners257 wrote: »

howcome you mention me in so many of your posts?]

have you some sort of mancrush on me or something?

seriously like, it was funny for like a week, but now its bordering on the weird side.

I don't think L is putting out as much as he used to as now he actually has some work!!

itsallaboutheL

*awkward*

Inspector Coptoor

Da Za wrote: »

I don't think L is putting out as much as he used to as now he actually has some work!!

haha, that could be it alright.

itsallaboutheL

Da Za wrote: »

I don't think L is putting out as much as he used to as now he actually has some work!!

Hey man, it's like they always say, You're only gay if you're obese and have no hair.

Inspector Coptoor

No, I believe its only ghey if you push back