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

the drifter

lol epic tunes...

COH

Bench
60kg (3x12) Close/Medium/Wide
80kg x12
100kg x12
120kg x3
*Paused*
135kg x2
150kg (5x1)... paused PR

Close Grip Bench (Paused)
130kg (3x4)

Incline Bench
110kg (2x8)

Reverse Grip Barbell Row
70kg x10
100kg (2x10)... FML, my back is f*cked

Lat Raise
7.5s x12
10s x12
12.5s x12
15s x12
17.5s x12

Cable Pressdown
Stack (3x20)

EZ Bar Curls
55kg (3x12)






The reps on 150 were actually quite easy, this pausing business may not be as stressful and bent as I thought. Just concerned about how off my lower back is feeling. Going to try to bump up my osteo appointment to this/next week. F*ck it anyway

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x5
160kg x3
*sleeves*
180kg x1
200kg x1
220kg x1
240kg x1
*wraps*
260kg x2


GHR
(3x20)




Had a few clients in this evening so had to cut the session short, I'll probably finish it off tomorrow AM. Back is feeling fairly dooorty so I'm delighted with the heavy double even if I had wanted a few more reps, but now is not the time for stupid sh*t.

COH

I Ibuprofen


Reverse Grip Pulldown
(5x12)

Plate Loaded Seated Row
(5x12)

Flat DB Press
20s x12
27.5s x12
35s x12
47.5s x12
55s x12
60s x8

Face Pulls
(5x20)




Seem to have lost weight, unhappy about it. I'm on a mission to get man-titted and meat-sweaty in the next 48hours. Row row row your bloat...

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
240kg x1
255kg x2 all time PR for reps

Hamstring Curl
Pin 12 x5
Pin 16 x5
Pin 20 x10

Lat Pulldown
Pin 10 x5
Pin 12 x5
Pin 14 x12


If ever a confidence booster was needed it was today. Delighted isn't the word Most I ever doubles before was 252.5kg and I think that was a week or two before I pulled 270, and they were hitched. Reps today were smooth and solid.

COH

Training... come hell or high water :pac:

Bench
60kg (3x12)
80kg x12
100kg x12
120kg x3
140kg x3
*paused*
150kg x2
150kg x2
150kg x1 +1 assisted
150kg x2

Close Grip Bench (Paused)
140kg (3x2)

Incline Bench
120kg (2x5)

Lat Pulldown
Pin 8 x12
Pin 10 x12
Pin 12 x12
Pin 10 x12
Pin 8 x12

Lat Raise
20s (3x12)

Tricep Rope Pressdown supersetted with OH Rope Extension
(3x10)



Graaaaaaaaaaaaaaaand.

Hanley

OH HAI DEADLIFT!!

Sick

COH

Dynamic moaning for about an hour...


Squats
60kg (3x5)
100kg (2x5)
140kg x3
160kg x3
*Sleeves*
180kg x1
200kg x1
220kg x1
240kg x1
*wraps*
265kg x3 (PR)

GHR
BW x20
+Miniband x20
+ 2x Miniband x20

Neutral Grip Pulldown
(3X12)



Thats probably the last of the heavy lifting before the comp in 2.5 weeks. I have no intentions of deloading over 5 days out, but I think I'll concentrate on speed work for the deads 10x2's a lá Westside with a tonne of posterior chain work. That at least gives me the option of one last heavy days squatting next wednesday if I'm feeling up to it, depends on my back. If not, I'll probaby just do some speed work and make sure my hips and glutes stay loose, like heavy front squats and sumo speed pulls on wednesday. Getting sharp pains at the moment, this is new territory and I dont really like it. The last 6-8 weeks is really starting to catch up now... This comp cant come fast enough! Bodyweight 101kg after training tonight, exactly where it should be.

Squatman

have u decided what your openers are going to be?
265 squat and dead?? 150bench??:D you should have a daycent total!

the drifter

sick mother ****er...

COH

Squatman wrote: »

have u decided what your openers are going to be?
265 squat and dead?? 150bench??:D you should have a daycent total!

I have a rough idea of best and worst case scenario openers, but either way I'll be opening low. I said after the nationals i wanted 650 from this comp, anything beyond that is bonus material. Also, you can't overstate just how much benching after max effort squatting sucks. A week ago I was only 50% doing this comp because of lower back bullish*t so I don't plan on doing anything monsterous (until 2012)

the drifter wrote: »

sick mother ****er...

I'm just a humble super-athlete

COH

Pain ... everywhere

Single are row
20,40,50,60,80kg x12

Reverse grip pulldown
(5x12)

Flat dumbbell press
Aborted the mission

Face pulls
(3x12)

Ibuprofen
(8x2)

Chocolate ice cream
AMRAP

COH

COH wrote: »

Thats probably the last of the heavy lifting before the comp in 2.5 weeks.

Well, that was b*llocks

Warm Up x 1 hour

Poterior Pumpology
*Hamstring Curl*
Pin 4,5,6,7,8 x12
*Back Extension*
BW (5x12)

Speed Deads
60kg (3x5)
100kg (2x5)
140kg + chains x2 (~27kg)
180kg + chains x2
200kg + chains x1


Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
*Monkey off my back*
230kg x5

Hamstring Curl
Pin 12 x5
Pin 14 x5
Pin 16 x5
Pin 18 x5
Pin 20 x5

Good Mornings
60kg (3x8)

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

Lat Pulldown
Pin 8 x12
Pin 10 x12
Pin 12 x12



230x5 was a number I wanted to hit this entire cycle. Nothing major, just one less thing to worry about. Grinder of a session, so tired.. started warming up at 2pm, left at 7pm

COH

FML....


Bench
60kg (2x12) close/medium/wide
80kg x12
100kg x12
120kg x5
*paused*
140kg x2
152.5kg (3x1) (PR)

Close Grip Bench
142.5kg (3x2)

Incline Bench
130kg (3x2)

Lat Pulldown
Pin 6 x8
Pin 8 x8
Pin 10 x8
Pin 13 x8
Pin 16 x5

Inverted Row
(2x25)

Lat Raise
10s x15
15s x15
20s x15

Cable Pressdown
Pin 20 (2x30)

Face Pulls
Pin 10 x15
Pin 12 x15
Pin 14 x15
Pin 17 x15
Pin 20 x15

EZ Bar Curls
30kg x12
30kg x12
30kg x12
30kg x12
30kg x12




My entire back was is DOM'd to bits after saturday making today unnecessarily painful.. happy with the top sets, my paused 1RM is now 92.5% of my touch and go 1RM... that stinks of progress. I require vast quantities of food and difene.

COH

90mins trying and subsequently failing to get loose.. hockey balls are unforgiving sons a'b*tches

Squatting tomorrow is gonna be rough!

COH

Last squat session before the worlds..

Disjointed warm up... fleh

Squats
60kg (3x5)
100kg x5
100kg x4+ 1x 100kg lunge
140kg x3
160kg x1
180kg x1
200kg x1
*heavy sleeves*
220kg x1
*wraps*
240kg x1... probable opener
*different wraps - hamstring hates them*
270kg x1 cut it high

Cheers to Barry and the lads in Ironside for letting us get a bit of practice in their monolift ahead of the comp. I hate monolifts.. may as well be a different exercise felt like was being pulled forwards the whole time. Buried 240, happy with that. 270 was meant to be for a double, but I knew as soon as I wrapped up my hamstring felt off. 270 felt comfortable on my back, I guess thats a token moral booster but would have liked a better last session. How the f*ck did that take over 3 hours..

Hanley

You know you can just walk it out like you've been doing in training right?

No point f*cking with sh*t this close to a comp imo.

_JOE_

COH wrote: »

I hate monolifts.. may as well be a different exercise felt like was being pulled forwards the whole time.

Never has the word fact been more apt.

I think i'm going to squat tomorrow again, just to make sure i'm not as bad as i was tonight!

Hanley

Also - the reason you're being pulled forward is because you're setting up with your feet too far behind the bar so you're already tryna correct it from the start. You need to get your feels pretty much directly under the bar and just pop it out.

Takes a while to get used to and if you don't have one to play with full time I'd be cautious!

COH

Hanley wrote: »

You know you can just walk it out like you've been doing in training right?

No point f*cking with sh*t this close to a comp imo.

Yeah I know. I hate the walk out though!

_JOE_ wrote: »

Never has the word fact been more apt.

I think i'm going to squat tomorrow again, just to make sure i'm not as bad as i was tonight!

Honest to god, I will open RAW right now and start over again.

COH

Accessory stuff

Lat pulldown
(5x12)

Single arm plate loaded row
20,40,60,80,100kg x10

DB press
25,35,45,55s x10
65s x2 ... shoulder/elbow pain

EZ curls
(5x20)

Face pulls
(5x12)

COH

Probably shouldn't have gone drinking for two days...

Squats
60kg (3x5)
100kg (2x5)
140kg x3
160kg x2
*light sleeves*
180kg x1
200kg x1
*heavy sleeves*
220kg x1
*probable opener - wraps on*
245kg x1

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
*probable opener*
240kg x1


No drama my end apart from the usual shoulder-elbow pain. Could have pushed a heavier set on both squats and deads but really at this point that would be pointless. Bench tomorrow or Tuesday and that's pretty much it for comp prep.

COH

Last day of prep for the GPC Worlds....

Bench
Bar x many
60kg (3x12)
80kg x12
100kg x12
120kg x3
*paused*
140kg x1
147.5kg x1
152.5kg x1
142.5kg (3x2)

Lat Pulldown
(3x12)

Face Pulls
(3x12)

EZ Curls
(3x12)

Lat Raise
(3x12)


Well thats it for training, finally, thank god... Rough cycle! I lift on monday, hopefully I'll have something decent to report


BRING IT ON!

Pavel66

Best of luck

COH

I'll keep this as long as possible :pac:

Made weight grand, having stepped on the scales at 106.5kg a week previously I came in at 98.3kg and -9% bodyfat, even showed signs of the second ab I've always heard about. Began the refeed and got back up to ~103kg before bed with a healthy bloat.

woke up at 5.40am (dont read past here if you don't appreciate a good poo story).. with horrible cramps. I'm not sure of it was the difene I'd beed taking for my wisdom teeth that decided to make an untimely appearance friday night, or the shear amount of food consumed in 12 hours but ended up with fierce cramps no less than 7 bowel movements before 10am. That's a big PR! Lost count after that.. I'll check my notes.... Anyway started warming up about 8.30am feeling depleted, and consquently f*cked off.

warm ups went like this....
65kg (3x5)
105kg x5
145kg x3
165kg x1
*light sleeves*
185kg x1
205kg x1
*heavy sleeves*
225kg x1

Really struggled to get comfortable with foot placement and bar position, GPC uses an 8ft 25kg bar for squats thats alot thicker then usual. Then we found out that they changed the rules over night and told us that we were not allowed to wear wrist wraps... even though they allowed them on the first day :mad:

1st attempt - 240kg - No lift. Bar slid down by back about 2 inches, couldn't get set, they almost re-racked it on me so I jumped the start command and pulled it high. Lol.
2nd attempt - 240kg - Good lift - easy.
3rd attempt - 260kg - No lift - Called on depth. Felt the easiest of the three by far, really felt that it was in, thoroughly disappointed.

Bench

warm ups went
60kg (2x5)
80kg x5
100kg x5
120kg x2
130kg x1

Lowered my opener...

1st attempt -135kg - Good lift
2nd attempt - 142.5kg - Good lift - soft set up mean't harder than it should have been
3rd attempt - 147.5kg - Good lift - Pinged it. 5kg comp PR.

Deadlift
warm ups...
70kg x5
120kg x3
170kg x1
220kg x1

1st attempt - 230kg - Good lift - Looked easy, felt heavy! Stupid legs...
2nd attempt - 245kg - Good lift - same.
2rd attempt - 262.5kg - No lift, came off the ground better than expected, lost it around the knee. Needed it for a 650 total!

Total - 632.5kg - 3rd Place in the 100kg Open Class

Mixed fortunes, but a 32.5kg comp PR nonetheless. Not really the numbers that I wanted at all but you learn more from the bad days than you do from the good ones I guess. Reeeeeally wanted 260+/150+ on the squat/bench. On the plus side, my back felt brand new throughout. I havent been comfortable fighting a deadlift off the floor in a year now but the 262.5 felt fine (albeit a few kg too heavy :P ) Great weekend all round, myself, Daz, Gymfreak, Vis and Joe all had podium finishes and shiny medals as souvenirs for our efforts. I'll probably be taking a break from PL for the short term future to let the body heal up, but I'll be making a push for a 700 total in 2012.

Will Heffernan

Well done dude.

COH

Will Heffernan wrote: »

Well done dude.

Ah, so you are still alive after all!

Will Heffernan

COH wrote: »

Ah, so you are still alive after all!

Alive and kicking...and now also armed.

COH

Will Heffernan wrote: »

Alive and kicking...and now also armed.

Just what the world needs, more assh*les with guns

Will Heffernan

COH wrote: »

Just what the world needs, more assh*les with guns

I'm getting chucked out of perfectly good planes a lot next week...so if you pray and wish hard enough maybe you might get lucky and gravity will finish off the job it failed to do a couple of decades ago.