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

Barry.Oglesby

Jaysus your back must be really at you...

Hanley

It's funny that you count 8 reps as being "volume"

COH

Barry.Oglesby wrote: »

Jaysus your back must be really at you...

Band traction gets me through the bad days

Hanley wrote: »

It's funny that you count 8 reps as being "volume"

It is when you're not maxing out on a 24kg kettlebell :pac:

Barry.Oglesby

COH wrote: »

Band traction gets me through the bad days

It really is the worst pain related addiction ever. I mean there's codeine, ibuprofen, morphine, even heroine. When you mention you have to take them to get through a day you get sympathetic looks and possibly offers of rehab.

But one mention that you're addicted to rubber...

COH

Barry.Oglesby wrote: »

It really is the worst pain related addiction ever. I mean there's codeine, ibuprofen, morphine, even heroine. When you mention you have to take them to get through a day you get sympathetic looks and possibly offers of rehab.

But one mention that you're addicted to rubber...

I have to keep my addiction a secret, I dont know how my bird would react if I told her I regularly share rubbers with a group of lads I met through the internet down the back of the gym

Hanley

I stand by my point that 8 reps at > 84% =/= volume.

It's really f*cking bad ass tho When I say volume I mean things like Sheiko, Smolov, 5x5 multiple times per week etc etc...

COH

'Speed' Bench
20kg + double choked mini bands x10
40kg + double choked mini bands x8
60kg + double choked mini bands x5
80kg + double choked mini bands x3
*working sets*
100kg + double choked mini bands (8x3)

Incline DB Press
20s x12
32.5s x12
45s x12
55s x10

Plate loaded seated Row
40kg x12
80kg x12
120kg x12
160kg x12

Lat Pulldown
(3x12)

Face Pulls
(3x12)

Rope Extension/Cable Curls
(5x10)... coz its friday


The speed bench was essentially ME work, dead stop on every rep, while they weren't too speedy was just focusing on reverse gravitational force productualisation mechanics. I weighed the double choked bar after to determine how much weight the bands add at the top, came out somewhere between 30 and 40kg. Actually did 5 reps on the last set, and it was the best set by far. Take home point - do more warm up reps at heavier weight. BW holding steady at a svelt 100kg

Barry.Oglesby

COH wrote: »

I have to keep my addiction a secret, I dont know how my bird would react if I told her I regularly share rubbers with a group of lads I met through the internet down the back of the gym

Oooh. Get some.

I follow this log because your rehab is the same as mine. "Forget about it til it hurts. Once that happens, then ignore it".

COH

Deadlift

Bla Bla Bla
Failed 230 twice
Went home


That caps off a really sh*tty weeks training nicely. Should have had the first 230 handily but as soon as it moved I gave up on it. Everything up to that point felt uncomfortable and wrong, zero intensity, zero interest. Just (another) one of those days, not concerned, back at it with a vengeance soon

COH

Bench
60kg (3x12)
80kg x12
100kg x12
120kg x10
*week 1*
140kg (8x3).. easy

Pull ups
15,15,13

Inverted row
(3x20)

Cable Pressdown
Stack x20
Stack + miniband x20
Stack + monster mini x20

Shoulder complex
(5x12)

Ez curl
25kg (5x20)

COH

Warm up - Over an hour stretching/rolling/balling/distracting etc

Squats
60kg x10
60kg x10
60kg x5
100kg x5
140kg x4
160kg x3
180kg x1
200kg x1 (sleeves)
215kg x1 (sleeves)
*wraps*
230kg x6 (PR)

GHR
+ mini band x12
+ monster mini (2x12)

Reverse Grip BOR
60kg x20
80kg x20
100kg x20


Proper whopper of a session, everyone was smashing weights. Good to be back in business after a lethargic run the last few weeks. Could have pushed the top set a bit further, but I'm leaving reps in the tank on every one of these sessions and its working a treat. My back has been at me alot the past couple weeks, got it checked out and beaten up by my chiro yesterday, feeling much better now, the problem was just muscular. Barring catastrophe I'll be making 240 my b*tch next week

COH

FML... I am stiff as a board after yesterday

Speed Bench
Bar + double choked monster mini's x10 (this was alomost lifting the set of 57.5kg dbs I used to choke them off the ground, so whatever that adds at the top..)

40kg + bands x10
60kg + bands x5
*work sets*
80kg + bands (8x3) Paused and surprisingly explosive

Incline DB Press
35s x10
45s x10
55s x10
Should have done 57.5s, oops

Seated Plate loaded Row
80kg x10
120kg x10
160kg x10
200kg x8

Lat Pulldown
Pin 8 x10
Pin 10 x10
Pin 12 x10

Some abz and gunz




Away at a wedding for the weekend so have to cram everything into today and tomorrow, feeling great anyway. Deadlifting 2m is going to stressful but going to reset and just get some volume in. Booked in with the osteopath that fixed Mr Kepvpants on monday morning, fingers crossed Im not beyond redemption

COH

Complete disaster


Deload

Deadlift
60kg (3x10)
100kg x5
140kg (3x5)

2 hours of mobility work.

COH

Hangover + very warm gym = stressful

Bench
60kg (3x12)
80kg x12
100kg x12
120kg x3
*working sets*
145kg (8x3) easy

Pull Ups
(3x12)

Inverted Row
(5x15)

Lat Raise
17.5s (3x12)

Cable Pressdown
Stack (2x40)




Went to the osteopath earlier in the day, he went straight for my SI joint, feeling much better since. Still not perfect, he said that my athletic prowess and slabs of grade A lean Irish beef prevented him from really getting everything back into alignment. Money well spent though, sacrum has cracked a couple of times throughout the day I'm hoping thats not regressing the mornings work. Either way I'm booked in again for 3 weeks, should be ok to squat on wednesday now but will probably give deadlifting a miss for a few weeks (maybe). Slight pec strain on the 3rd set of benching tonight but nothing major, triples on 150 next week would be nice.

kevpants

COH wrote: »

Hangover + very warm gym = stressful

Bench
60kg (3x12)
80kg x12
100kg x12
120kg x3
*working sets*
145kg (8x3) easy

Pull Ups
(3x12)

Inverted Row
(5x15)

Lat Raise
17.5s (3x12)

Cable Pressdown
Stack (2x40)




Went to the osteopath earlier in the day, he went straight for my SI joint, feeling much better since. Still not perfect, he said that my athletic prowess and slabs of grade A lean Irish beef prevented him from really getting everything back into alignment. Money well spent though, sacrum has cracked a couple of times throughout the day I'm hoping thats not regressing the mornings work. Either way I'm booked in again for 3 weeks, should be ok to squat on wednesday now but will probably give deadlifting a miss for a few weeks (maybe). Slight pec strain on the 3rd set of benching tonight but nothing major, triples on 150 next week would be nice.

Hope it sticks for you. Mine is still spot on after the one session. SI is the basis for all the worlds problems according to teran. He seems to be right.

Parsley

kevpants wrote: »

Hope it sticks for you. Mine is still spot on after the one session. SI is the basis for all the worlds problems according to teran. He seems to be right.

mine might need a good messing with, from what i've read... always some bit of back pain from standing/sitting/staying in one position too long, never feeling any pump on the LHS of my lower back, other general crappiness. it's not stopping me doing much as of now so i haven't gotten anything done. how long is that guy's waiting list?

COH

Parsley wrote: »

how long is that guy's waiting list?

I made my appointment for yesterday in early May

itsallaboutheL

COH wrote: »

I made my appointment for yesterday in early May

Jesus wept, is there a happy ending?

COH

itsallaboutheL wrote: »

Jesus wept, is there a happy ending?

There will be if my lumbar lady garden stops prolapsing every sunday when I try to lift things off the ground

kevpants

Parsley wrote: »

mine might need a good messing with, from what i've read... always some bit of back pain from standing/sitting/staying in one position too long, never feeling any pump on the LHS of my lower back, other general crappiness. it's not stopping me doing much as of now so i haven't gotten anything done. how long is that guy's waiting list?

Sounds exactly like mine was. The first time I felt lower back pump on my left side was a few months ago after I got it fixed. You'll be waiting a few months for him alright but your backs been banjaxed for longer so just make the appointment.

Parsley

kevpants wrote: »

Sounds exactly like mine was. The first time I felt lower back pump on my left side was a few months ago after I got it fixed. You'll be waiting a few months for him alright but your backs been banjaxed for longer so just make the appointment.

if i make an appointment now, i might just have got something serious to complain about when i get around to the appointment :pac:

COH

Thank you osteopath jesus...

Warm Up
- foam rolling
- band distraction
- bit of stretching

Squats
60kg (2x5)
*TK Sleeves* (too sweaty, do not like)
80kg x5
100kg x5
120kg x5
140kg x5
160kg x5
180kg x5
200kg x2
220kg x1
*Knee Wraps*
240kg x5 (PR)

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

GHR + Monster Minibands
(3x20) ... FML

EZ Bar Curl
35kg x30
45kg x20
55kg x15


Savage session... first time in a long time my back has felt proper solid from start to finish. That being said the 1st rep on the 240 was probably a bit tentative, wasn't sure if my spine was gonna fall out. Everything else was solid. I'm not entirely sure when I started squatting in slow motion either.. VIS might stick the vid up here when he has it uploaded

COH

https://www.youtube.com/watch?v=3K6LeiKlXqY

COH

Warm Up
- Band shoulder stuff
- Other Scap things
- Lat/Tricep stretch
- OH Shrugs x lots
- No lower body stuff, too sore

Speed Bench
20kg x a million
20kg + double choked monster mini (3x10)
40kg + stuff x5
60kg + stuff x5
80kg + stuff x5
*working sets*
100kg + stuff (8x3)... rough

4 Board Bench
100kg x5 paused
120kg x5 paused
140kg x5 paused
160kg x5 paused
180kg x8 not paused

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

Lat Pulldown
(5x10)

Lat Raise
20s (3x10)

Tricep Rope Pressdown
(5x12)



Supposed to be a rest day but I have to work tomorrow and want to be fresh for the weekend. The speed bench was rough, pec is still sore after monday but got better as the sets went on. 4 board was good fun, felt nice being under a heavy bar. Plan for the next 48 hours is food and sleep, lots of both.

COH

Deadlift
60kg x12
80kg x12
100kg x12
120kg x3
140kg x3
180kg x1
200kg x1
220kg x3

Speed Deads (30secs rest)
180kg (10x2)

Good Mornings
50kg x12
60kg x12
70kg x12
80kg x12
90kg x12

Reverse Grip Lat Puldown
Pin 8 x12
Pin 9 x12
Pin 10x12
Pin 11x12
Pin 12 x12

Seated Cable Row
Stack x12
Stack x12
Stack x12



First day deadlifting since seeing the osteopath, felt solid. Was going to do more reps on 220 but happy enough with a speedy and comfortable triple. Was going to go to 240 after, but I have 10 weeks to peak so theres no point going all out this far out.

COH

You always think a session is going to be crap when you're sore and a 20kg plate feels heavy...

Bench
60kg (3x12)
80kg (2x12)
100kg (2x12)
120kg x10
140kg x1
*week 3 - 90% of max*
150kg x3
150kg x3
150kg x3
150kg x3
150kg x3
150kg x3
150kg x4 (PR?)
150kg x3

Chins
BW +10kg
(3x10)

Inverted Row
x20
x20
x30

Lat Raise
20s (3x12)

Cable Pressdown
Stack (2x40)


Best benching I've probably ever done. I said from the start I wanted 150x5 off this cycle and I'd have definately gotten it off the 2nd,3rd or 4th sets. I shall revisit 150kg again soon, after I do some work in and around ~157.5kg

COH

Squats
60kg (3x5)
100kg x5
120kg x5
140kg x3
160kg x3
180kg x3
200kg x1
215kg x1
*sleeves*
230kg x1
*wraps*
250kg x3 (PR)

https://www.youtube.com/watch?v=Jvu1AXgneKU

GHR + monstermini
(3x25)

Reverse Grip Barbell Row
(3x12)

EZ Curl
(5x12)


Good day at the office

Inspector Coptoor

that 1st rep was awesome.
very well done man

COH

Speed Bench
Difene
Voltorol Gel
Board Press
Gave Up
Face Pulls
Some other stuff
Difene
Bed

COH

Went in to train.. Got there ended up basically becoming the mobility WOD

Feeling pretty good after it. Supple leopard pain cave something something.

Brah