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

COH

Bench
60,80kg x12
100kg (5x10)

45Degree Pulldown
Stack (5x12)

Batwings
15,20,25,30kg x10

Reverse Fly
(5x12)

OH Extension
(5x12)


Had chiro this morning so didnt want to deadlift after... maybe tomorrow. Handy session, 45mins end to end

COH

Mmmmmm tigerbalm...

Deadlift
60kg (2x10)
100kg (2x5)
140kg x5
180kg x1
200kg x1
*xl bacon double cheeseburger*
210kg x2

Speed pulls
170kg (8x2)

Barbell row
60kg x12
80kg x12
100kg x12

Lat Pulldown
(5x8)

Hamstring Curl
(5x8)

COH

Bench
60kg (3x20)
80kg x12
100kg x12
120kg x1
*LOUD NOISES*
142.5kg (8x3)

Latissmus
Pin 8 x12
Pin 10 x12
Pin 12 x12
Pin 16 x5

Inverted Row
(3x20)

Facepull
Stack (3x20)

Cable pressdown
Stack (3x20)


Looking forward to squatting this week

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x5
160kg x1
185kg x1
*VIS's fault*
200kg (3x8) PR

Front Squats
60kg x5
100kg x5
140kg x5... forarms cramped hard between each rep, duuuurty

GHR
+Miniband (3x20)...fml


Savage session, intensity was through the roof good to see that everyones hitting a bit of long overdue form. Plan for next week - more weight on the bar, maybe get the heavy sleeves or knee wraps back on.

COH

I can barely walk after the last session :mad:

Bench
60kg x12
80kg x12
105kg (5x12)

Chest supported DB row
15s x12
20s x12
25s x12
30s x12
35s x fell off the bench sideways :cool:
35s x12

Rev Grip Pulldown
Pin 8 (5x12)

Reverse fly
12.5s (5x12

OH rope extension
120 (5x12)



Soooooo much lower body pain its not even funny.

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
*As planned*
220kg x2

Speed Deads
140kg +27kg chain (8x2)

Barbell Row
60kg x12
80kg x12
100kg x12

Good Morning
60kg (3x12)



Still dusting off the cobwebs deadlifting tech-wise... nothing felt too heavy just need to make sure the set-up stays consistent because I have a habit of letting the bar get away from me. More weight next week barring catastrophe

COH

Bench
60kg (3x12)
80kg x12
100kg x12
120kg x8
*painkillers*
147.5kg (8x3)

Inverted Row
(3x20)

Lat pulldown
Pin 6x12
Pin 8x10
Pin 10x8
Pin 12x8
Pin 16 x5

Facepulls
Pin 12 x15
Pin 14 x15
Pin 17 x15
Stack (3x15)

Cable Pressdown
Pin 12 x12
Pin 14 x12
Pin 17 x12
Stack (3x20)

*killing time... getting swole*

45deg Kneeling pulldown
(3x12)

Lat raise
12.5kg dbs (3x AMRAP)

DB Curl
17.5kg dbs (3x AMRAP)


Wisdom tooth problem i had before the worlds visited again at the weekend, left side of my head is a giant ball of pain since but they are still reluctant to reef it out since its grown backwards into the jawbone. The knock on effect of the painkillers and anti inflams is that everything else feels great! Benching was solid today, tried to force the arch a little harder than usual and my lower back isnt liking it yet... knocked out an extra rep on the last set for sh*ts and giggles all the same. Next up... squats, game on!

Nervous Wreck

Fuckin size of ye.

Dathai

COH wrote: »

Wisdom tooth problem i had before the worlds visited again at the weekend, left side of my head is a giant ball of pain since but they are still reluctant to reef it out since its grown backwards into the jawbone.

Had the exact same thing about a year ago. I told them to STFU and take my money. They took it out a week later. I also got a shítload of tramadol, difene, which was class.

COH

Dathai wrote: »

I also got a shítload of tramadol, difene, which was class.

My favourite pre workout supplements ^^^

Tonight

Warm Up - squats... bar (3x12)... that counts as mobility etc.

Squats
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
*heavy sleeves*
220kg x8 (equals previous PR with cranked knee wraps)

At that point everything south of my nips started cramping up, tried to front squat 60, couldnt do it. Walked around for 10mins did a few sets of light hamstring curls then went home after about 5mins trying to manouvre myself into the car. Squats felt solid from the start.. knee wraps next week, cant wait.

COH

My face is wrecking my head... now I know how my clients feel!

Mob/Stab ~1hour at home before going into train.

Upper Accessory

Bench
Bar (3x12)
60kg (3x12)
80kg x12
110kg (5x12)

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

Chest Supported DB Row
17.5s x12
22.5s x12
27.5s x12
32.5s x12
37.5s x12

OH Extension
(5x12)

Rear Delt Row (essentially a face pull using a bar)
(5x12)


Everything was easy, managed not to fall off the bench for the db rows this week too..result :pac:

DamienH

Do you do the chest supported rows on a flat bench or an incline?

COH

DamienH wrote: »

Do you do the chest supported rows on a flat bench or an incline?

Low(ish) incline... ~30degrees

COH

Athletic warm up
- hockey ball
- foam rolling using the fat bar
- dynamic stuff
- static stuff
- liberal application of wintergreen

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
*belt*
180kg x1
210kg x1
*more hemorage*
232.5kg x2

Speed deads
140kg + 47kg of chain
(6x2)

Barbell row
60kg x12
80kg x12
100kg x12
120kg x12

Hamstring curl
Pin 12 x5
Pin 14 x5
Pin 16 x5
Pin 18 x5
Stack x5


Messy messy schedule next week, training will be all over the place so bumped the deads forward a day in case i have to bench sunday and squat monday. Wisdom tooth is getting extracted, i should have a date for that on monday and if its this month then I wont be doing the IPOs as they will have to take some of my jawbone to free up the tooth for removal, it literally could not have grown worse! Gums exploded with puss in the dentists chair this morning, thank god for preworkout difene

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x5
160kg x3
180kg x1
200kg x1
215kg x1
*knee wraps*
230kg x8 (PR)

Feel like I've been hit by a train. Feed me....

COH

Yesterdays top set...

https://www.youtube.com/watch?v=xVClHf1VYrU

That was my first time in wraps since the worlds last November. Also the heaviest I've had on my back since then too. Obviously plenty to work on, but feeling strong and confident the next three weeks training will be enough to get everything right ahead of the nationals.

Bench
60kg (3x12)
80kg x12
100kg x12
120kg x cant remember
140kg x1
*Difene*
152.5kg (6x3)

Lat Pulldown
Pin 6,8,10,12,14 x5

Seated Row
80,120,160kg x12

Cable Pressdown/Facepull
(3x12)



Rough session as a result of being in a complete hula-hoop after yesterday. DOMs combined with squatters shoulder/elbow made pressing really hard, even loading plates and gripping the bar hurt like hell. Only have a couple of light accessory sessions left to do before the weekend now.. plan between now and then is to eat to compete and set a bodyweight PR by Friday night.

kevpants

What do you do for the shoulder pain? Apart from hideous self medication.

Curls are keeping my elbow problems bearable but I've never had shoulder trouble from squatting before and my left shoulder is completely messed up thanks to Smolov.

COH

kevpants wrote: »

What do you do for the shoulder pain? Apart from hideous self medication.

Curls are keeping my elbow problems bearable but I've never had shoulder trouble from squatting before and my left shoulder is completely messed up thanks to Smolov.

Its a nerve thing so usually just have to ride it out, stretching out the pecs and lats helps sometimes.



Front squat
60kg x5
100kg x3
140kg x1
160kg x1
180kg x1



Solid rest day

Hanley

kevpants wrote: »

What do you do for the shoulder pain? Apart from hideous self medication.

Curls are keeping my elbow problems bearable but I've never had shoulder trouble from squatting before and my left shoulder is completely messed up thanks to Smolov.

It's probably worth making sure your thoracic extension and rotation are top notch, and getting a roller/hockey ball into the top of your lats and right at the pec delt tie in.

Nervous Wreck

COH wrote: »

Front squat
180kg x1

:eek:

kevpants

Hanley wrote: »

It's probably worth making sure your thoracic extension and rotation are top notch, and getting a roller/hockey ball into the top of your lats and right at the pec delt tie in.

LOL. You know my thoracic nothing is top notch. Thanks for the rolling tip. Sliotar to the rescue.

COH

kevpants wrote: »

LOL. You know my thoracic nothing is top notch. Thanks for the rolling tip. Sliotar to the rescue.

Prepare to become annoyingly addicted to a daily dose of firm balls. Feels so wrong... but so so right, dunno what id do without mine

COH

I my new bar...

Bench
60kg x12
80kg x12
100kg x12
*mmmmm knurling..*
120kg (5x12)

Lat Pulldown
(5x12)

Seated Row
(5x12)

OH Ext
(5x12)


Easy-peasey-japanesey

Pavel66

Recently this has become the main log I read for inspiration

Thanks COH...

COH

Pavel66 wrote: »

Recently this has become the main log I read for inspiration

Thanks COH...

Kind words dude thanks

Today.. sooooo many stimulants...

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
*belt*
180kg x1
200kg x1
220kg x1
*as per spreadsheet*
245kg x2

Speed deads
150kg + 47kg chain
(4x2)

Hamstring curl
Pin 10,13,16 x10

Wide grip lat PD
Pin 8,10,12 x12



My deads today were filth, set up was bad, bar was getting away from me all day, breathing was wrong.. so the heavy double was a good result. New leoko power is f*cking immense

daveyc21

COH wrote: »

Kind words dude thanks

Today.. sooooo many stimulants...

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
*belt*
180kg x1
200kg x1
220kg x1
*as per spreadsheet*
245kg x2

Speed deads
150kg + 47kg chain
(4x2)

Hamstring curl
Pin 10,13,16 x10

Wide grip lat PD
Pin 8,10,12 x12



My deads today were filth, set up was bad, bar was getting away from me all day, breathing was wrong.. so the heavy double was a good result. New leoko power is f*cking immense

260kg on the day?

COH

Bench
60kg (3x12)
80kg x12
100kg x10.. felt heavy
120kg x1
140kg x1
*f*ck you gravity*
157.5kg (3x2)

Lat pulldown
Pin10/12/14/16 x

Seated row
(3x8)

Fishbowl pulldown
(3x12)

Cable pressdown
stack x40

Hammercurls
(5x12)


Lots to say... couldnt be arsed ... everything hurts etc

COH

daveyc21 wrote: »

260kg on the day?

Haven't pulled over 255kg in 18months.. so its unlikely I'll start after maxing out my squat and bench

Tonight..

Squats
60kg (5x5)
100kg (3x5)
140kg x5
160kg x5
180kg x1
200kg x1
*sleeves*
220kg x1
*knee wraps*
250kg x4 (PR)

Not sure what button I pressed on the camera but the resolution is dreadful.. so ill assume its the retard button.

https://www.youtube.com/watch?v=WUA1eDzOE1Y

Had to go to college so no time for anything else. Had orthotics put in at the weekend, first time squatting using them tonight, felt a bit odd, and sore, but a good session all the same.

COH

Whole body is one big DOM after wednesday squats

Upper Swolecessory
Bench
60kg (2x12)
80kg x5
100kg x5 ... caught finger between bar and pins re-racking, nice new hand vag flap bleeding as a result
120kg x5
140kg x8
140kg x9 (PR) lol

Lat pulldown/fishbowl/lat raise
(3x15)


The bench PR is clearly a direct result of my diet, those of you that have the misfortune of having me on facebook and havent blocked me off your feed can testify to its awesomeness. Bench numbers are high this cycle because im not pausing a damn thing, ill continue thid right up to the comp since anything under 180kg is crap anyway! Now for more food, a bath and some anti inflams ... i can barely put socks on so if tomorrows deadlifting is gonna go well i need all the bloat i can get.

COH

Bloated my way up to 108.8kg last night.. its relentlessly uncomfortable

Today...

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
240kg x1
*kaboom...*
260kg x1

Speed deads
160kg +47kg chains
(6x2)

Barbell row
100kg x12
120kg x12
140kg x12

Reverse Grip Pulldown
(3x10)

Hamstring Curl
(3x8)


Last time I deadlifted 260 was sometime late in 2010, last time I attempted to deadlift 260 was when I injured my back quite badly in january 2011.. so to say im happy is a slight understatement. This has been quite possibly the best weeks training of my life, f*cking delighted!