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

COH

3 hours of the theory and practical implementation of...

Clean & Jerk
Snatch
Squatz

The less said the better...

Actual training...

Coan-Phillipi week 1

Deadlifts
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
*prescribed reps*
210kg x2

Speed Deads (90sec rest)
167.5kg (8x3)

Circuit x3 - 2mins rest between rounds

Barbell Row 100kg x8
SLDL 100kg x8
Reverse Grip Pulldown Pin 8 x8
Good Morning 50kg x8

Nervous Wreck

COH wrote: »

3 hours of the theory and practical implementation of...

Clean & Jerk
Snatch
Squatz

The less said the better...

There's about 8 different things I was dying to say.

COH

Nervous Wreck wrote: »

There's about 8 different things I was dying to say.

The answer to at least 7 of them is 'go f*ck your face :pac: '

COH

FML... the DOMs after week 1 of Coan-Phillipi are off the charts

Bench ~70%ish
Bar x loads
60kg (3x12)
80kg x12
100kg x5
*Fleh*
120kg (5x3)

Lat Pulldown
Pin 5 x20
Pin 6 x20
Pin 7 x20

Seated Plate Loaded Row
100kg (3x20)

Face Pulls
Pin ? x20
Pin ? x20
Pin ? x20

Lat Raise
7.5s x20
7.5s x20
7.5s x20

21s :cool:
25kg x3

Cable Pressdown
Stack x20
Stack x20
Stack x20



This doesn't even count as training... just what the doctor ordered. My hands are incredibly sore after the comp, stupid hands

COH

Comprehensive mobility/stability warm up

Front squats
Bar x a few
60kg (3x5)
80kg x5
100kg x5
120kg x5
140kg (3x5)

Sumo speed pulls
130kg (8x2)

Close grip pulldown
(5x10)

Reverse fly
10s (5x10)

Reverse curl
(5x12)

COH

Speed bench
80kg + 2sets chains (10x2)

Plate loaded OHP
(3x12)

Lat pulldown
(3x12)

Tricep extension/Pressdown
(3x12)

COH

Coan-Phillipi week 2

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
*prescribed reps*
225kg x2

Speed Deads
182.5kg (8x3)

Circuit x3

SLDL - 115kg x8
BOR - 115kg x8
Reverse Grip LPdown PIN9 X8
GMs 60kg x8




Man-flu... FML

COH

Bench
60kg (3x12)
80kg x5
100kg x5
120kg x3
130kg (8x3)

Lat pulldown
(3x12)

Seated plate loaded row
20,40,60,90kg x12

Lat raise/DB curls/cable Pressdown
(5x12)

COH

Warm up.. the usual miriad of painful stuff

Front squats
60kg (3x5)
80kg x5
100kg x5
120kg x5
140kg x3
150kg (2x5)

GHR
3x15

Plate loaded lat pulldown
(3x12)

Face pulls
(3x12)

Reverse curl
20,25,30,35kg x12

COH

https://www.youtube.com/watch?v=7qpg7OtWlHM

Stupid knee tracking..

COH

Speed bench
90kg +2x chain sets (10x2)

OHP/lat pulldown/triceps extension
(3x12)

Bleh....

COH

Eh.... something like the following

*From Crease of Hips*
Overhead squat
Snatch Balance
Shrugs
Shrug>triple extension
Shrug>triple extension>pull
Shrug>triple extension>pull>catch
*From Hang*
Shrugs
Shrug>triple extension
Shrug>triple extension>pull
Shrug>triple extension>pull>catch
*Fleh*
First Pull
Snatch Pull
Squat Snatch
Power Snatch
Millions of Overhead squats and other things... FML
Stuff
Things
Jesus Christ





Actual Training

Deadlift
60kg (3x5)
100kg (2x5)
100kg x3
140kg x1
180kg x1
200kg x1
220kg x1
*prescribed reps +2.5kg*
240kg x2

Speed Pulls
195kg (6x3)

Circuit x3
SLDL-120kg x8
BOR 120kg x8
GMs 60kg x8
Reverse Grip Lat Pulldown Pin 10 x8

the drifter

hahahahahahahahahahaha

you forgot the compulsory Olympic lifter /emo tag

COH

Impending trip to Newcastle means had to kick next weeks training into gear a day early..

Bench
Bar x moderate amount
60kg (3x5)
80kg x12
100kg x12
120kg x3
140kg (10x2)

Lat Raise/Lat Pulldown/EZ Curl/Cable Pressdown
(3x12)

Its amazing how much you forget about back involvement in the bench until you try to press with crippling coan-phillipi DOMs... Even lying back on the bench hurt never mind keeping tight. Having to take the bar out yourself sucks too. Kept the assistance stuff light and fast... active recovery etc etc..

COH

Front squats
60kg (3x5)
80kg x5
100kg x5
120kg x3
140kg x3
*sleeves*
160kg (2x3)...PR good man cardio for the spot

GHR
(3x20)

Plate loaded lat pulldown
120kg (3x8)

Reverse Curl
20,25,30,35kg x8
40kg x12

Facepulls
(3x8)

COH

Speed Bench
Bar (3x12)
Bar + 1 set chain x5
Bar + 2 set chain x5
40kg + 2 set chain x5
60kg + 2 set chain x5
80kg + 2 set chain x5
100kg + 2 set chain (10x2) [90secs bet. sets]

https://www.youtube.com/watch?v=p-tghcPOXU8

The chains are too long but tied the heavier set up so that they came off the floor completely at the top, thats 27kg in total for the heavy chain, I think the other set is 18kg in total but didnt tie them so I'm guessing ~an extra 7-10kg at the top so the top sets equat to 10x2 @~135ish maybe?

Cable Press
Stack (5x12)

OH Rope Extension
(3x10)

Lat raise
(3x12)




Going to change things up and do all my regular benching on Mondays with chains from now on, just for something different. Speed days I'll use bands, either double choked from the bottom of reverse bands from the top. Coan Phillipi week 4 tomorrow followed by 5days of athletic deloading (drinking). Minus interest in deads tomorrow but nothing can be done about it so will just have to sack up and get sh*t done.

COH

COH wrote: »

Minus interest in deads tomorrow but nothing can be done about it so will just have to sack up and get sh*t done.

Did not sack up, did not get sh*t done. I'm blaming the 2 days of weightlifting for the fact my SI joint is sideways again and that I sound like L

the drifter

COH wrote: »

Did not sack up, did not get sh*t done. I'm blaming the 2 days of weightlifting for the fact my SI joint is sideways again and that I sound like L

Take one powerliftier....add snatch....instant emo...

COH

Took 5 days off

Bench
60kg x12
80kg x12
100kg x12
120kg x1
140kg x1
150kg x1
160kg x1.... grand

Lat PD
Pin 8,10,12,14 x5
Pin 16 x4

Seated Row
80,120,160kg x10

Lat Raise
(3x12)


Newcastle is probably the least athletic place on earth, or the most athletic place on earth depending on how in need you are of crippling hangovers and pizza bloats. I feel like death! SI joint is acting up something fierce again so coan-phillipi is most likely gone out the window for now, I'm 100% blaming Ryanair's seating for that. Decent enough session all the same, just arsing around really but nice to know there's still a half decent bench there.

COH

On my way home from what was essentially a session dedicated to the long head of my biceps and my traps i decided enough is enough.. its time to stop being a complete fanny. Having had a crap comp at the worlds last november i jumped straight back into training,that went crap, i rested up too much as a result .. that went super crap since my dormant spinal erectors shut down leaving nothing to hold my back in place... sciatica and bodybuilding style bodypart fannyology ensued so here I am... weak, goalless and annoyed.

Tonight

Squats
60 (3x5)
100(2x5)
140x5
160x1
*super athlete protocol 2.0*
180kg (3x5)

Front squat
120kg (2x5)

GHR
(3x15)

Neutral Grip Pulldown
(3x12)

Plank
3x1min


I now have 7weeks to get strong again... I miss the smell of ammonia and the adrenaline rush of the platform, IPO nationals March 31st

Bring it on.

gymfreak

Who. Are. You???


All joking aside... Great to see you back! And good luck:)

banshee_bones

Great to see you back! No messin now! Just fuckin lift it! :pac:

COH

Bench
60kg (2x12)
80kg x12
100kg x12
120kg x12
132.5kg (8x3)

Inverted row
(3x15)

Lat pulldown
Pin 8,10,12 x12

Face pull
(3x12)

Hammer Curl
(3x12)

Russian Twist
10kg (3x30)


Handy enough first day back benching, true to form I peaked on the 7th set.. ill add 5kg next week and keep the rep scheme. Inverted row is something I havent done in aaages, i remember them being alot easier! Core stability was fine, just looking to keep my lower back supported. If i get a chance Ill deadlift tomorrow, havent pulled anything off the floor in ages so wont be pushing the boat out at all. Got a load of free supplements too so ill be introducing creatine and glutamine back into the diet while ramping up the calories. Anyone know if the IPO do day before weigh in or morning of the comp weigh ins?

the drifter

IPO are 24 hour weigh in as far as i know.

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1

SLDBDL
15,25,35kg x12

Reverse Grip Pulldown
Pin 8,10,12 x12

Hamstring Curl
(3x8)

KB swings + Single Arm swing left+right
12/16/20/24/28kg x10/10/10

Side bridge
3/3 x max

COH

Accessory Upper

Bench
60kg x10
90kg (5x10)

Lat pulldown.
Pin8 (5x10)

Seated row
80kg (5x10)

Lat raise
10kg (5x10)

In and out in 25minutes.. every bit as easy as looks.

daveyc21

COH wrote: »

IPO nationals March 31st

Bring it on.

See you there big man!

COH

daveyc21 wrote: »

See you there big man!

I'll be the guy in the corner warming up excessively and operating at 75%! Not expecting to break any PRs at this one, just dusting off the cobwebs

Today
6 hour weightlifting seminar... it was snatchtastic

Followed by....

Cable pressdown/lat raise/shrugs/upright row/military press and a 1000 curls of varying descriptions

Im so hungover its not even funny

COH

Squats
60kg (5x5)
100kg (2x5)
140kg x5
160kg 1
175kg x1
*spreadsheet*
190kg (3x5)

Front Squat
60kg x5
100kg x5
130kg (2x5)

GHR
(3x20)

Lat pulldown
(3x12)

Hammercurl
(3x12)

Plank
(3x max)

COH

Bench
60kg (3x5)
80kg x5
100kg x5
120kg x1
*thundercats hooo*
137.5kg (8x3)

Lat pulldown
Pin 5 x16
Pin 7 x16
Pin 10 x12
Pin 12 x12
Pin 15 x6

Inverted row
(3x20)

Face pull
stack (3x12)

Cable pressdown
Stack (3x20)


Squatters shoulder/elbow is back.. forgot how much i hate compression of the ulnar nerve benching today was pure agony as a result. Some HBT and nerve gliding is in order tomorrow. More weight next week shouldnt be too much of a problem anyway. Mild sciatica continues to persist.. had an hours sports massage yesterday that helped, but i dont think deads will be on the menu until it calms down. On the plus side my SI problems seem to be over at last