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

COH

GPC Nationals

Squats
1st - 230kg - Good
2nd - 245kg - No Lift
3rd - 245kg - Good

3rd Lift

https://www.youtube.com/watch?v=0OFnOc-KURg

Bench
1st - 135kg - Good
2nd - 142.5kg - No lift (wtf like)
3rd - 142.5kg - Good

3rd Lift

https://www.youtube.com/watch?v=18J_tRsXeIY

Deadlift
1st - 200kg - Good
2nd - 212.5kg - Good
3rd - 220kg - No lift (lol)




Weighed in on saturday at 99.25kg in jeans, grand. Awful weather to be lifting in, total sweatfest it must have been about 30degrees and humid in the building we were lifting in. First time ever using a monolift in the warm up area was eh.. interesting, I nearly fell over with 185 on my back! We were informed on the morning that there would be 3 instead of 4 flights so we had to get cracking alot quicker than we expected. No foam rolling/bands/stretching etc... straight into the monolift for squats... felt pretty good despite a sh*t nights sleep in the worlds warmest hotel room!


Warmed up on squats up to an awkward but easy 210kg. 1st attempt on 230 few up, on the board and in the comp, delighted. Second attempt on 245 I was a bit impatient and allowed my shoulders to come forward out of the hole and was consequently picked up by the spotters. Was slightly annoyed by this as I thought I was good for 250+ but hit 245 on my third attempt, straining my back slightly in the process. Inserted difene/ibuprofen/jaffa cakes and chilled out on an ice pack in my birds car til the benching.

Bench was hit and miss. I worked up to 125 warming up and everything felt light, back was ok-ish. Opened on 135 to guatantee the lift and it was weird.. didnt feel heavy, but my arm felt shaky. The bench itself was crazy soft and felt different staying tight. Took 142.5 as my second with a view to having a crack at 150 for my third and I missed it because my hip came up on the right side. 3rd attemp I hit my line off the chest much better and it felt easier than the 135. You live and learn.

With that in mind and a sore back from squatting I changed my deadlift opener from 210 to 200 knowing I'd then have 2 attempts at 212.5 for a 600 total. Smoked 200, 212.5 was easy enough and I missed 220 because I slipped out of my deadlift slipper and the bar drifted forward on me. No more deadlift slippers for me in future.

Anyway, 600 on the board with loads in the tank once I'm back to 100%. I'm hoping 650+ at the worlds in November. Huge congrats to gymfreak hitting a world record deadlift in her 1st comp. VIS got best junior without taking 3rd attempts and benching through a dirty shoulder problem. JOE got stabbed by a monolift but recovered to finish strong, Henners destroyed his left side entirely somehow, jayroc hit comp PRs on all three lifts, and Daz won 'best dog impression' award.. followed in 2nd place by the actual dog outside.

All in all a great experience, its good to finally be in the game.

gymfreak

Excellent stuff! 600..goal number 1 attained:)

Anyway, 600 on the board with loads in the tank once I'm back to 100%. I'm hoping 650+ at the worlds in November. Huge congrats to gymfreak hitting a world record deadlift in her 1st comp. VIS got best junior without taking 3rd attempts and benching through a dirty shoulder problem. JOE got stabbed by a monolift but recovered to finish strong, Henners destroyed his left side entirely somehow, jayroc hit comp PRs on all three lifts, and Daz won 'best dog impression' award.. followed in 2nd place by the actual dog outside.

Love the summary:D:D

El_Drago

You owned that squat.Good job!

Da Za

It was a great impression alright.

itsallaboutheL

How does it feel to be 2.5kg ****ter than me?

d'Oracle

COH wrote: »

All in all a great experience, its good to finally be on the game.

Ooooo Matron.

COH

itsallaboutheL wrote: »

How does it feel to be 2.5kg ****ter than me?

I'm fine with it... me @ ~75% = you @ 100%. How you feeling :pac:

d'Oracle wrote: »

Ooooo Matron.

Eh..... ok then



Tonight

The usual warm up... too warm to be warming up too much though


Squats
*belt/wrist wraps*
60kg x12
100kg x5
140kg x5
160kg x6
175kg x5
*sleeves*
190kg x12... supposed to be 5 according to Ed Coan... screw you Ed!

https://www.youtube.com/watch?v=-rZAZIcGjNw

Reverse Grip Barbell Row
60kg x12
80kg x12
100kg x12

GHR
BW (3x12)

Ab Roll Outs
(3x12)

EZ Bar Curl
35kg x12
45kg x12
55kg x12



Bit of volume... gotta get dem der kwadz etc.

Red Cortina

Hope that guy who was spotting you for the 190kg x 12 squats doesn't spot too many women. Don't think he'd get too warm a reception:pac:

BTW congrats on the competition. Loved reading your write up of it:)

COH

Red Cortina wrote: »

Hope that guy who was spotting you for the 190kg x 12 squats doesn't spot too many women. Don't think he'd get too warm a reception:pac:

He is a tender and compassionate lover spotter

BTW congrats on the competition. Loved reading your write up of it:)

Thanks

COH

Yesterday.. Hungover to bits

Speed Bench (mini bands)
70kg (8x3)
Went dead stop on these

Incline DB Press
30,32.5,35,37.5,42.5s x12

Seated Row
40,80,120,140,160kg x12

Lat Pulldown
(5x12)

Shoulder Complex x3
(10kg bells x10 side raise/x10 reverse fly/x10 front raise)

Hammer Curl
(5x12)


Leg are still minced from squatting. Wont be pressing on wednesdays anymore so added in the incline DB pressing to make up a bit of volume, obviously want to be stacking books on my pecs too so its win/win.

COH

Sumo Deadlift (Magnusson/Ortmayer Program)

Week 1
60/100/140kg (2x5)
175kg (4x4)
200kg (2x2)
175kg x8

GMs
60kg (3x8)

Single leg RDLS
(3x8)

Ab pulldown
Stack (3x10)

Grey band ab pulldown
(3x20)

EZ bar Curl
55kg (3x12)

COH

Bench
60kg x10
80kg x10
100kg x10
120kg (5x8)

Pull ups
(3x12)

Inverted row
(5x12)

Shoulder complex (side/rear/front raise x10 each)
10s
12.5s
15s

Cable Pressdown
Stack (3x30)


It's too warm to train and I've forgotten how to bench

itsallaboutheL

COH wrote: »

I've forgotten how to bench

Keep adding bits of wood untill you're "benching" more than Daz can squat.

Add shirt.

Profit.

Da Za

itsallaboutheL wrote: »

Keep adding bits of wood untill you're "benching" more than Daz can squat.

Add shirt.

Profit.

Grrrrrrrrr Woof Woof Pow Pow Grrrrrrrrrrrr.........

COH

Da Za wrote: »

Grrrrrrrrr Woof Woof Pow Pow Grrrrrrrrrrrr.........

You ate an entire wheel of cheese?

COH

Bout an hours warming up... damn my non-child bearing hips

Squats
60kg (5x5)
100kg x5
140kg x5
160kg x6
180kg x5
*sleeves*
200kg x11 (PR)

Prepare to ride the swollercoaster...

https://www.youtube.com/watch?v=J96Wsr3X8N4

Well it was about this time that VIS got all competitive and jumped in under the bar. It was well embarrassing, he was shouting my name and doing these quarter squats like a little show pony doing jumps. He reckoned he did 12, its hard to say as we all found it too painful to watch. Ah no, just kidding, two of the reps were ok(ish).

GHR
(3x20)

Rverse Grip Barbell Row
60kg x12
80kg x12
100kg x12
120kg x12

Olympic Squat Rack Curls
60kg (3x12)

Standing Ab Things
Stack (5x12)



My quads were DOMd to bits by the time I got to the barbell rowing, a few hours later I can hardly get up and down the stairs. The next few days are gonna be awful but in the best possible way. 210 next week, plan is to do one less rep than VIS, coz I'm an athlete and he's a r*tard :cool:

Hanley

Well I'm definitely not bringing you in deadlift suits to play with tomorrow, purely for your own good!

itsallaboutheL

COH

Hanley wrote: »

Well I'm definitely not bringing you in deadlift suits to play with tomorrow, purely for your own good!

I'll be grand :mad:

Hanley

COH wrote: »

I'll be grand :mad:

You're an even bigger idiot than me. Friday morning? Give the DOMS a chance to set in properly?

VIS VIRES

I knew I should have brought my camera:mad: You're just pissed off that i wasnt playing with your nipples during the set like Tommy was last week:pac:

COH

Hanley wrote: »

You're an even bigger idiot than me. Friday morning? Give the DOMS a chance to set in properly?

Hangover pending. I'll text you.

VIS VIRES wrote: »

I knew I should have brought my camera:mad: You're just pissed off that i wasnt playing with your nipples during the set like Tommy was last week:pac:

Obviously. I get at least 4+ reps out of mid-set nipple rubs. Selfish prick

COH

Speed Bench (dead stop)
Bar x10
30kg x12
40kg x10
60kg x6
80kg (8x3)

Inclince DB Press
25s x12
30s x12
35s x12
40s x12
45s x12

Lat Pulldown
(3x12)

Seated Row
(3x12)

Shoulder Complex
10s,12.5s,15s

Hammer Curl
(5x12)



Everything was harder than it should have been compliments of a heavy nights drinking.

COH

Deadlift (conventional)
60kg (2x10)
100kg x5
140kg x5
180kg (4x4)
215kg x4
180kg x8

Good mornings
60,70,80kg x8

Back extension
(3x12)

Hamstring curl
Pin 12 (3x12)

Ez curls
35,45,55kg x12

COH

Bench
60kg (3x12)
80kg x12
100kg x12
120kg x3
*working sets as per super-athlete programming*
140kg (6x5)

Pull Ups
(3x12)

Inverted Row
(5x12)

Shoulder Complex
x3

Cable Pressdown/OH DB extension
(3x12)


Had no plan for today, 120 last week was ok but felt awkward, 140 this week because anything in the 120s/130s is just unathletic. Nice bit of volume anyway, hopefully I'll remember how to bench soon, doesnt feel like I have any power at all.... I'll blame that on the stupidly hot weather, subsequent lack of sleep and the utterly sh*t diet since the nationals. Posterior chain is in meltdown after going back to conventional deadlifts yesterday, hopefully it will have calmed down for wednesday evenings squatathon.

COH

Squats
60kg 5x5
100kg 2x5
140kg x5
170kg x5
190kg x5
*sleeves*
210kg x6 loads in the tank felt a slight niggle in lower back so left it at that.

BOR
60,80kg x12
100kg (3x12)

GHR (against mini bands)
(3x12)

Kneeling ab pulldown
(3x20)

Russian twist
15kg (2x50)

EZ bar curl
60kg (5x12)

COH

Had to bump the deads up from Sunday to today becuase I'm going on the lash for the next three days ...

Warm up.. the usual, but used a kettlebell instead of the hockey ball. Hardest of the core


Deadlift (Conventional)
60kg (5x5)
100kg (3x5)
140kg (2x5)
160kg x3
*Modified Ortmeyer - Week 3*
185kg (4x4)
205kg x2
225kg x2
185kg x8

Lightning Deadlifts (Sumo)... because its not just enough to be elite, we're elitefts
145kg (8x2)

Speed Bench
40kg + minibands x3
60kg + minibands x3
80kg + minibands x3
*Work sets - 30secs rest between sets*
90kg + minibands (8x3) [deadstop]
145kg

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

Tricep Rope Pushdown
(3x12)

Ab stuff ... lots


Spent a good 45mins complaining about the heat/humidity with VIS. How are we supposed to realise our athletic potential if we're dehydrating from sweating excellence? Triumphing in adverstity.. thats how. Deads felt great, reset between reps because seemed to be faster off the floor that way anyway, the double on 225 is the heaviest I've pulled since last november, and it was easy. Was tempted to do a few more reps, but I want to be fresh and niggle free for next weeks training. Lightning deads are actually pretty good, apart from a few issues with the bar landing on the chain on a few sets we breezed through them. Josh Bryant would be proud

COH

Damn you two day hangovers...

Warm Up - Yes

Bench
60kg (5x5)
80kg (2x5)
100kg x5
120kg x3
140kg x3
150kg x1
150kg x2
Fleh... should have stayed in bed

5 pull Ups
A few Cable Pressdowns
Fewer lat raises
Bla bla bla

Stretching and crap for about an hour. My backs ****ed... stupid drunken stupid stupidity. I need a pint.

COH

Yesterdays training again.. this time with added testicles

Bench
60kg x12
80kg x12
100kg x12
120kg x5
140kg x5
145kg (4x4)

Pull Ups
(3x15)

Inverted row
(3x20)

Shoulder complex x3

Cable Pressdown
Stack (3x20)

Weighted abs
Decline sit ups
Stretching/mobility stuff
Lots x many


Well, that's more like it!

COH

Warm Up ~ an hour

Squats
60kg (7?x5)
100kg (3x5)
140kg (2x5)
160kg x2
180kg x2
200kg x2
*knee wraps*
220kg x8 (PR)

Barbell Row
60kg x12
80kg x12
100kg x12

GHR + minibands
(2x20)

DB Curl
(5x12)


Seriosuly slow start to the session, took a good hour of squatting to get into any sort of groove.. my back was sore from the beginning, I can usually get it into what I feel is alignment by stretching out my glutes/hips. That didnt happen seem to work at all today so I pretty much vag'd out and decided to call it a day after the sets on 100,140,160,180 and 200. Obviously VIS then went and knocked out a serious heavy set on 220 which was the weight we had in mind for 5+ reps coming into today so, not to let the wolfpack down, I stuck on the wraps a week early and blasted out 8 as well. Done with volume now, time to lift some heavy 5s and 3s from next week onwards