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

COH

Deadlift
60kg (3x5)
100kg x5
140kg x5
180kg x2
*Working sets*
200kg (5x8)

Good Mornings
(3x5)

Hamstring Curl
Stack (3x5)

DB Shrugs
(3x12)



Gonna be in bits tomorrow

COH

COH wrote: »

Gonna be in bits tomorrow

^^^This turned out to be bang on the money... caked in volterol gel since waking up^^^

Bench - low expectations
60kg (2x12)
80kg x12
100kg x10
120kg x8
140kg x1
*week something - 95%*
157.5kg (5x1)
*random added set*
130kg x10 (some sort of PR i think)

Inverted Row
20,20,20

Chins
8,8,8

Lat Raise
20s (3x15)

Cable Pressdown
Stack (5x12)


Have had a few ulnar nerve compression issues since last week, pain shooting from shoulders/biceps through elbows into my hands as a result of the heavy squatting so wasnt sure how today would go at all. I had this problem last year too, makes any kind of pressing or holding a bar while squatting incredibly painful but it seems to have calmed down a bit. If it continues to decompress, and if the DOMs from yesterday subside in time then a heavy single on wednesdays squatting is a possibility. If not Im happy to back off for a while since that was the plan anyway. Chiro tomorrow, osteo next monday, that should set me up nicely for a decent run of training leading up to the worlds.

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x3
180kg x3
200kg x1
*sleeves*
220kg x1
*wraps*
240kg x1
260kg x1 (PR)

https://www.youtube.com/watch?v=z8qv2HRscok

272.5kg x1 (PR)

https://www.youtube.com/watch?v=mGI6n1MVx4M

Nervous Wreck

Holy fcuk!!

COH

Board Press
60kg x10
100kg x10
140kg x10
160kg x10

Speed Bench
20,40,60,80,100kg + miniband x3



Yawntastic

COH

~90mins warming up

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
210kg x1
*stronglifts?*
220kg (5x5)

GMs
(3x8)

Speed Deadlift
185kg (3x2)

GHR
BW x12
+miniband x12
+ 2x miniband x12




Deads felt solid, 220x8 is an all time reps PR and I reckon I could have come close to that today. Well done to JOE smashing a big deadlift PR as well, bout f*cking time really :pac: Thats me finished until mid next week sometime, body needs a rest, and a pizza. Osteo monday, probably bench wednesday. I'll kick training for the GPC worlds into gear from that point on. Game on.

COH

Warm up.. the usual

Bench
Bar x a million
60kg (3x12)
80kg x12
100kg x12
120kg x3
140kg x2
150kg x4...:mad:
150kg x5 (PR)
140kg x7
100kg x30 ... lol. Technically 28+1+1

Chins
3 sets of not many

cable pressdown
Stack (3x loads)

Face Pulls
(5x20)

hammercurls
(5x10)

EZ Curls
45kg (3x10)

Low Cable Row
(3x10)

COH

Last night

Warm up
- foam rolling
- dynamic/static stretching
- band distraction
- Cricket balling

Squats
60kg (3x5)
100kg (3x5)
140kg x5
180kg x3
200kg x1
210kg x ... hamstring felt duuurty out of nowhere, aborted the mission

Reverse Grip BOR
(5x12)

GHR
(3x12)

Weighted Abs
(5x20)


The plan had been a drama free set of 5 @77.5% with light wraps. Slightly pissed about the hamstring acting up, everything felt 110% going into the session and 180kg and 200kg may as well have been an empty bar for how it came up. Didnt bother me at all on the GHR and its feeling fine today, but there's clearly something not right in the vicinty of the semitendinosus so I'll get it checked out tomorrow as the gym physio is back from holidays. I'll roll the baby-jeebus out of it and see how it reacts, but its uncomfortable when compressed. A less than impressive start to training for the worlds!

COH

The 'SuperAthleteProtocolSystems' step-by-step guide to being more functional than Jesus's swiss army knife....

1 - Foamroll everything (obviously)
1 - band pull aparts with 5 different bands.. into snatch grip inverted shrugs
3 - Distract everything with bands from all directions/dimensions
4 - Wedge a cricketball into every square inch of flesh you posess
5 - Rumbleroll over everything in case you missed somewhere.. especially the lats and ouchy triceps
6 - Figure out new and inovative ways to murder your medial glutes/piriformis
7 - leg swings in various directions, visualise success.
8 - Static stretching for everything
9 - Become Kstarr again, using plyboxes, an actual lacross ball and medium band attatched to rack at varying heights
10 - Aggressive pec-stretch, kettlebell your shoulders back into place
11 - Over head squats with bands, do ITB stretch physio showed you that doesn't work
12 - Over head squats with Bar
13 - Close grip overhead squats - thorasic park
14 - Admire oly squat depth - point out mobility masterclass to non-SAPS
15 - More stretching/distracting... tentatively poke at troublesome hamstring
16 - Rumbleroll everything again, just so surrounding people know the rumbleroller is yours, then do some bird-dogs and bridging to mark territory.
17 - Gay dance looking nerve tension releasing exercise into Dynamic effort lying rotator dumbbell things (2kg bells)
18 - Bent over TYWL's.. yeah, changed the order (while stretching hamstrings.. killing 2 birds with 1 athlete)
19 - Plantarflexion/dorsiflexion/calf stretch
20 - Max effort cycle home into 'sit-and-moan-til-someone-brings-you-food' position on couch



Next week... more things involving medicine balls and instability.

I feel epic

dantes87

Functional Acrobatic Graceful

Athlete..

COH

dantes87 wrote: »

Functional Acrobatic Graceful

Athlete..

Man points deduction for use of words 'acrobatic' and 'graceful' in description of another male.. by calling me a fag, you really only succeeded in sounding like one yourself... better luck next time :pac:

dantes87

Not interested in man points thanks.

I just called it as I seen it, an epic ballet, the struggle between you and the rubber

But I'm getting pretty jealous that even you can move better than me now!

COH

Sangre

I presume you're still warming-up?

COH

Sangre wrote: »

I presume you're still warming-up?

Athletes never stop warming up


Today

Abbreviated 'S.A.P.S' Warm-Up
~75 mins

Deadlift
60kg (3x5)
100kg (2x5)
140kg x5
180kg x2
200kg x1
210kg x1
220kg x1
230kg x1 ... heaviest dead in almost a year
240kg x1 ... easy
250kg x1 ... easy
Tempted to go heavier but I'll have loads of time for that in November

Speed Deads (45 sec rest period)
200kg (10x2)

Good Mornings
60kg x10
80kg x10
100kg x10

Hamstring Curl
Pin 8 x10
Pin 10 x10
Pin 12 x10
Pin 14 x10





I'm back b*tches

COH

And now for something completely different...

Bench... paused
Bar x a million
60kg (3x12)
80kg x12
100kg x10
120kg x3
140kg x2
142.5kg x2
145kg (5x1)

Close Grip Bench ... paused
100kg (3x10)

Incline Bench.. paused
80kg (2x10)

Inverted Row
BW +10kg (3x12)

V-Grip Cable Pressdown
Stack (3x20)

Lat Raise
10s x12
12.5s x12
15s x12

Tandem Brotastic EZ-Curl
45kg (3x12)




Last week marks the end of the ego-benching with a nice 5RM touch and go, I'll miss launching the bar into my chest cavity but I need to work on my paused bench for the worlds now. The top sets were relatively drama free, but challenging enough to force technique. Will keep the weight moderate enough for a few weeks then increase weight in the final run up. Close grip was easy, ill add weight and drop reps as the weeks go on, pretty straight forward taper. I've completely forgotten how to incline bench, I seemed intent on dumping the bar forward on a the first set, and the second set was just hard, full ROM is gay anyway. Next 6 weeks should be interesting.

COH

Squats
60kg (3x5)
100kg x5
140kg x5
180kg x5
200kg x5
*sleaves*
220kg x5

SLDL
60kg x12
80kg x12
100kg x12

GHR
BW + miniband
(3x12)

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

Face pulls
(5x12)

Standing ab pulldown
(3x20)

Kneeling ab pulldown
(3x20)

COH

The perfect storm of bad training .. no sleep, hangover, 40 billion degrees of humidity in the gym

Seated Row
40kg (2x12)
80kg (3x12)
120kg (2x12)
160kg (2x12)

Reverse Grip Lat Pulldown
(4x12)

Flat Dumbbell Press
45kg dbs x12
45kg dbs x12
45kg dbs x12
45kg dbs x12
45kg dbs x12

Chest Supported Reverse Fly
12.5kg dbs x12
12.5kg dbs x12
12.5kg dbs x12

DB Curl
(5x12)

OH Rope Extension
(5x12)



Decided to dumbbell press instead of speed bench or board press in this cycle leading up to the worlds. My elbows and shoulders just dont want a barbell (heavy/light/banded or otherwise) over my face more than once a week while I'm squatting relatively heavy. Ill add weight/drop reps each week. Hamstrings are so tight after last session on tuesday that I pulled it sitting on the lat pulldown (again).. I'm a special boy, should be grand for deadlifting saturday. 6 weeks out now, pretty much where I want to be on all fronts, bodyweight is in and around contest weight, 101ish in the mornings PMD and 104ish at night while hitting ~77.5-85% on squat/bench/(hopefully)deads with ease.

kevpants

COH wrote: »

Decided to dumbbell press instead of speed bench or board press in this cycle leading up to the worlds. My elbows and shoulders just dont want a barbell (heavy/light/banded or otherwise) over my face more than once a week while I'm squatting relatively heavy.

I've started finishing off my squat sessions with loads of curls and my elbows aren't nearly as sore. Before I was curling on another day but for some reason it didn't seem to help.

Maybe this is pseudobroscience but it's just something i've noticed the last few weeks.

COH

kevpants wrote: »

I've started finishing off my squat sessions with loads of curls and my elbows aren't nearly as sore. Before I was curling on another day but for some reason it didn't seem to help.

Maybe this is pseudobroscience but it's just something i've noticed the last few weeks.

More curls.. sounds good!

Today
Warm up ~60mins

Deadlift
60kg (3x5)
100kg (2x5)
140kg x5
180kg x3
200kg x1
210kg x1
*engage spreadsheet*
230kg (5x3)

Good mornings
5x5

Hamstring curl
5x5

Seated row
5x5

COH

Bench (paused)
60kg (3x12)
80kg x12
100kg x12
120kg x3
140kg (5x3)

Close Grip Bench (paused)
110kg (3x8)

Incline Bench (paused)
90kg (3x8)

Inverted Row
+15kg (3x10)

Lat Raise
20s (3x12)

Cable Pressdown
Stack (3x20)

Curls
55kg (5x12)

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x5
160kg x3
*light sleeves*
180kg x1
200kg x1
220kg x1
240kg x5 (PR without wraps)

GHR
BW +12
+Mini band x12
+ 2x miniband x12

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

Barbell Curl
60kg x10
60kg x10
60kg x10

*More curls because Kevpants said so...*

Hammer curl
(3x12)

EZ Bar Curl
(3x12)

Cable Curl
(3x12)

Preacher Curl
(3x12)

Spider Curl
(3x12)

High D-Ring Cable Curl
(3x12)



Started off a useless session, 60 and 100 felt mad heavy. Elitefts seem determined to not ship my sleeves, and I wasnt really bothered putting on the heavy sleeves I have so I through on a pair of single ply elbow sleeves I never really use onto the knees, they did the job nicely. Hopefully be able to get back into wraps next week for reps on 260 .

COH

My biceps hurt


Today

Reverse Grip Lat Pulldown
(5x10)

Wide Grip Lat Pulldown
(5x10)

Plate Loaded Seated Row
40kg x10
80kg x10
120kg x10
160kg x10
200kg x8

Flat Dumbbell Press
20/30/40s x12
50s (5x10)

Reverse Fly
7.5s x10
10s x10
12.5s x10
15s (2x10)

Tricep Rope Pressdown/OH rope extension
(5x12)

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x5
180kg x2
200kg x2
210kg x1
225kg x1
240kg (2x3)

Good Mornings
(3x12)

Hamstring Curls
(3x5)

COH

Bench
Bar (3x20)
60kg (3x12) close/medium/wide
80kg x12
100kg x12
120kg x12
*Paused*
140kg x5 (PR)
140kg x4+1 (decided to guillotine myself on the last rep... gay)

Close Grip (Paused)
120kg (3x5)

Inlcine Bench (Paused)
100kg (3x8)

Lat Raise
(3x12)

Inverted Row
x12
+10kg x12
+20kg x10

Cable Pressdown
Stack (3x20)

COH

The usual athletic warm up

Squats
60kg (3x5)
100kg (2x5)
140kg x5
180kg x3
*light sleeves*
200kg x1
220kg x1
240kg x1
*wraps*
260kg x3 (PR)

GHR
(3x20)

Reverse Grip Barbell Row
(5x12)



First time back in wraps since the 1rm attempt 5weeks ago(ish), hadn't been able to put them on since as the compression made the hamstring feel about to rip. Had it checked out yesterday, verdict was that there might have been a small tear, but it seems ok now so I don't care either way. Savage lifting all round tonight, including from my gf who's gone from squatting 20kg awkwardly for a couple reps to squatting over bodyweight (52.5kg)for 5 reps with a few to spare in about 6weeks Not sure where I'll go on squats next week, 260kg x5 would be nice and taper off the last 3-4sessions from there maybe

COH

Reverse Grip Lat Pulldown
Pin 4 x12
Pin 6 x12
Pin 8 x12
Pin 10 x12
Pin 12 x12

Plate Loaded Seated Row
40kg x12
80kg x12
120kg x12
140kg x12
160kg x12

Seated Dumbbell Press
25s x12
35s x12
45s x12
55s (2x10)

Reverse Fly
7.5s x12
10s x12
12.5s x12
15s x12
17.5s x12


Rope Pressdown/OH Rope Extension/Facepulls
(5x12)





Pain in/from the shoulders through the biceps/elbows is getting close to unbearable again... this is probably a bad thing, I'll address the issue in 5 weeks when I have time to be dealing with bullsh*t!

COH

I guess I was due a bad day....

Deadlift
60kg (3x5)... didn't feel right
100kg (2x5)
140kg x5... the f*cking state of this, comically bad. VIS mentioned something about it looking like I was Irish dancing.
180kg x1... fleh
200kg x1... did this rep sideways, like I was playing guitar hero
220kg x1
235kg x1... only decent feeling rep of the session so far, false hope....
250kg x miserable fail, supposed to be a drama free double
250kg x even more miserable fail... wtf


Well thats great! I'll put it down to the midweek squatting taking its toll more than I thought it did, honestly felt great after it and was very confident going into today after 250 coming up so easy a few weeks ago. Spent a while deloading my back on the GHR after the last failed attempt.. didn't bother with any accessory work at all. Back to the drawing board... by that I mean I'm doing this session again tomorrow, only tomorrow I'll be drunk :pac:

gymfreak

COH wrote: »

Savage lifting all round tonight, including from my gf who's gone from squatting 20kg awkwardly for a couple reps to squatting over bodyweight (52.5kg)for 5 reps with a few to spare in about 6weeks

That's excellent work:):):)...has me excited. I now have someone to chase....wahhhoooo!!

COH

gymfreak wrote: »

That's excellent work:):):)...has me excited. I now have someone to chase....wahhhoooo!!

She's comin for ya...

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