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

the drifter

its about time he went to the 100's how he is still alive at 90kg i dont know...

kevpants

the drifter wrote: »

its about time he went to the 100's how he is still alive at 90kg i dont know...

I tentatively agree. Though if he sorts out his bench I take it back and he can piss off back to the bantamweights.

COH

the drifter wrote: »

its about time he went to the 100's how he is still alive at 90kg i dont know...

Define 'alive' :pac:

the drifter

COH wrote: »

Define 'alive' :pac:

technically undead :P

Hanley

We all meeting at 100kg is it??

the drifter

Hanley wrote: »

We all meeting at 100kg is it??

except for Da Za....he'd never cut that..

kevpants

Hanley wrote: »

We all meeting at 100kg is it??

You just know I'll weigh in at my customary 103kg

COH

the drifter wrote: »

except for Da Za....he'd never cut that..

Yeah but he gets serious kudos for being the first man ever to have a four digit BMI

Hanley wrote: »

We all meeting at 100kg is it??

I was only saying at the weekend that you'd be looking to get back on the platform before years end

kevpants wrote: »

You just know I'll weigh in at my customary 103kg

Just take another holiday before the comp.. problem solved.. everyones a winner!

This all sounds like so much fun its almost enough to make me want to skip the worlds in favour of the Leinsters. 14 hour multi-stop trip VS 20minute taxi also comes into the decision making process

kevpants

COH wrote: »

I was only saying at the weekend that you'd be looking to get back on the platform before years end

That facebook post about not wanting to be at the last comp reeked of someone who REALLY wanted to be at the comp.

It's gonna happen. He'll be halfway through a triathlon running across some field of cow sh1te on Achill Island in a pair of dayglo yellow bicycle shorts and biodegradable vibrams when something will snap and he'll go home and order 3 litres of nose torque and monolift.

Da Za

the drifter wrote: »

except for Da Za....he'd never cut that..

My 140 days are over..............for the moment!

COH

Da Za wrote: »

My 140 days are over..............for the moment!

140 days of what?


This AM... Intermittent Squatting... because I forgot to have breakfast :mad:

Hip mobility - lots

Squats
Bar x infinite
60kg (3x5)
100kg (2x5)
140kg x5
180kg x10

Front Squats
60kg x10
80kg x10
100kg x10

SLDL
60kg x10
80kg x10
100kg x10

Leg Extension/Hamstring Curl
Pin 20/Pin 12 (2x20)

Plank
60s on 30s off x3

X-trainer
15mins


Squats etc. at 55-65% felt like cardio, actual cardio felt like actual cardio. Not taking a break feels like a good idea already and felt very comfortable under the bar apart from tight pecs/lats after Monday. Nice to not have to spend weeks remembering how to squat after a comp anyway. Core work because its something I neglected in the last training cycle, and cardio because I'd like to not die anytime soon.

Da Za

The 140kg weight class days........

the drifter

needs more preaching....

COH

Rolled my triceps with a barbell.. Ouch
Rolled my lats/scap with the wall...

Bench
Bar x lots
60kg (3x12)
80kg x12
100kg (3x15)

Dips
(3x15)

Cable pressdown
(3x15)

Lat raise
(3x15)

Reverse fly
(3x15)

COH

Plan this weekend was to build on the deadlift momentum and start something new and fancy, deficits, reverse bands etc.. Then I remembered what happens every time I don't give myself time to recover after a comp - I fall apart about a month after when I have to do anything remotely heavy. So, with that in mind...

Back day :cool:

Lat Pulldown (wide grip)
Pin 4 (2x20)
Pin 6 x15
Pin 8 x15
Pin 10 x12
Pin 12 x10

Dumbbell Row
25kg x10/10
32.5kg x10/10
40kg x10/10
47.5kg x10/10
55kg x10/10 [+ obligatory drop-set]

Barbell Row
60kg x10
80kg x10
100kg x10
120kg x10
140kg x10

Deadlift
60kg x10
100kg x10
140kg x10
180kg x10

Seated Row (narrow/wide)
40kg x10/10
60kg x10/10
80kg x10/10
100kg x10/10



Nice to do something different, kept the form strict and the rest periods short. Pile of w*ank really!

COH

Band Pullaparts x hundreds
Rolled my triceps tendons... FML
Stretched and rolled my lats


Completely Unnecessary Flat DB Press
10s x20
20s x16
30s x12
40s x12
50s x12

Incline Bench
60kg x10
80kg x10
100kg (2x10)

Bench
60kg x10
80kg x10
100kg x10
120kg (2x10)

Close Grip Bench
60kg x10
80kg x10
110kg (2x10)

Cable Pressdown
(5x12)

Lat Raise
(5x12)

EZ Bar Curl
(5x12)

COH

Squat
60kg (3x5)
100kg (2x5)
140kg x5
180kg x5
192.5kg x12

Front Squat
60kg x5
85kg x5
110kg x12

SLDL
60kg x12
90kg x12
120kg x12

COH

Bench
60kg (3x20)
80kg x20
100kg (2x20)

Incline DB Press
35s (3x15)

Seated Row (single arm - narrow grip/wide grip)
20kg x10/10
40kg x10/10
60kg x10/10

Lat Pulldown/cable pressdown/lat raise
(5x15)

Biceps.... lots and lots of biceps. Basically everything before the biceps was a warm for the biceps

ferike1

I hate your squat numbers. I hate them with a passion.

COH

Haven't been this hungover in years

Deadlift
60kg (3x5)
100kg (2x5)
140kg x5
180kg x5
220kg x8

Barbell Row
60kg x12
90kg x12
100kg x12
120kg x12
140kg x12

DB Row
45s x12
55s x12
65s x12

Good Mornings
60kg x10
80kg x10
100kg x10

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

Biceps... again, lots and lots of biceps.

ferike1

What's with all the recent gun show work?

COH

ferike1 wrote: »

What's with all the recent gun show work?

I want 24inch arms

COH

Level 10 Full Body DOMS after yesterday... and another hangover compliments of Snow Patrol


Bench
60kg (3x12)
80kg x12
100kg x12
*I miss my elbow sleeves*
125kg (2x10)

Close Grip Bench
65kg x10
85kg x10
*Stuff*
115kg (2x10)

Incline Bench
65kg x10
85kg x10
*Other things*
105kg (2x10)

Face-Pulls/Rope Press-downs/Straight Bar Curls
(5x12)

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
205kg x10

Front Squat
60kg x5
90kg x5
120kg x10

SLDL
60kg x10
100kg x10
140kg x10

Hamstring curl
(5x12)

Leg Extension
(3x20)


Rough session.. Back is still fried after the weekends deadlifting and chest is domd to bitd making getting under the bar to squat really painful felt like it was gonna tear again lol. Probably could have knocked out another couple reps on the 205 all the same, the omens are good!

COH

Bench
bar (3x20)
60kg (3x12)
80kg x12
100kg x20

Incline DB Press
15s x20
25s x20
40s x20

Seated Row
(5x10)

Lat pulldown
(5x10)

EZ Bar Curl
(5x20)


Bleh...

COH

Deadlift
60kg x10
100kg x10
140kg x10
*belt*
180kg x10
200kg x1
215kg x1
230kg x5

Barbell Row
60kg x15
80kg x15
100kg x15
120kg x15
140kg x15

DB Row
35kg x12
52.5kg x12
70kg x12

Lat Pulldown
Pin 6,8,10,12 x12

Low Cable Row
120,150,190,220lbs x12

DB Curl/Preacher Curl/Cable Curl
(5x12)

COH

Bench
Bar + Mini band (3x15)
40kg + Mini band x15
60kg + Mini band (3x15)
80kg + Mini band x12
100kg + Mini band x8
120kg x1
*The continued butchering of Ed Coan's bench program*
130kg (2x10)

Close Grip Bench
60kg x5
80kg x5
100kg x5
*Heavier than prescribed reps plus more reps*
120kg (2x10)

Incline Bench
60kg x5
80kg x5
*I should patent this 'program'*
110kg (2x10)

Cable Pressdown/Lat Raise
(3x15)



After many MANY years of pleading... Raw got two Texas Power Bars in today.. and I f*cking LOVE them. First person I see doing bounced rack pulls, or dropping them from over head, or doing any stupid sh*t in general with them is getting immediately barred from the gym and assaulted in the parking lot. Training was good.... still missing my elbow sleeves though

ferike1

Can you plead with Raw to get some of these?

_JOE_

It was love at first sight with the Texas Power bar tonight...Gym was packed yet the bar was left unused!

Dathai

The knurling on them is gonna make the curls so much easier. Can't wait!!!