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

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
*Sleeves*
215kg x10

Front Squat
60kg x3
80kg x3
100kg x3
*Sweat.. everywhere..*
125kg x10

SLDL
60kg x5
100kg x5
125kg x5
*Dehydrated.. salt in eyes.. general unpleasantness*
150kg x10

COH

Complete Bullsh*t Upper Accessory

Bench
Bar (3x12)
60kg (3x12)
80kg x12
100kg x24
100kg x23
God dammit :mad:

Incline DB Press
25s x12
35s x12
45s x12

Lat Raise
10s x15
12.5s x15
15s x15
17.5s x15
20s x15

Cable Pressdown
(5x15)

FacePulls
(5x15)




Debating skipping deadlifting completely this week because I have a kettlebell instructors course on Sunday and its going to be tough enough without crippling back and hamstring DOMs. I'm also going to see Batman at midnight tonight, and I have clients at 7am ... so its gonna be a tiring Saturday minus the training as it is. In saying that - I'll prob decide to train and have the session of my life, hate myself Sunday, then look back at the weekend Monday from my shiny new wheelchair and think to myself 'damn, that was epic...'

COH

Deadlift
Bar + 2x double choked mini bands (3x5)
60kg + 2x double choked mini bands (3x5)
100kg + 2x double choked mini bands (2x5)
140kg + 2x double choked mini bands x3
*Belt*
180kg + 2x double choked mini bands x1
200kg + 2x double choked mini bands x1
220kg + 2x double choked mini bands x1
240kg + 2x double choked mini bands x1

Barbell Row
60,80,100,120,140kg x8

Dumbbell Row
35,52.5,70kg x8



Started just messing with the bands, hadn't planned on using them past 60kg and had no idea what it added at lockout. Had the bands looped over the bar and under my feet and everything up to 200kg felt easy. 220kg was relatively difficult but just pulled it as fast as I could and locked it out drama free. Still unsure as to what it amounted to at the top I went for 240, it came up fine, again just pulled it as fast as I could, the bar got a little caught up in my tracksuit bottoms so lockout was hard but smooth. Used the digital scales to determine the combined weight of the bands after and it turned out to be 30kg.

ferike1

RAW has digital scales?

COH

Sore in the stupidest places after the kettlebell cert yesterday..

Bench
Bar + miniband (2x12)
60kg + miniband (2x12)
80kg + miniband x12
100kg + miniband x10
120kg + miniband x1
*week 5ish*
135kg (2x8)

Close Grip Bench
60kg x5
80kg x3
100kg x1
*etc*
125kg (2x8)

Incline Bench
60kg x5
80kg x3
100kg x1
*etc etc*
115kg (2x8)

Cable pressdown/lat raise
(3x12)

EZ Curl/DB Curl/Cable Curl
(f*cking millions)

grimloch

Is that new texas bar 45lbs or 55lbs?

I may have inadvertently set a curl PR.

COH

grimloch wrote: »

Is that new texas bar 45lbs or 55lbs?

I may have inadvertently set a curl PR.

They are 20kg bars. Pounds are for Americans, and people that want to sound more impressive than they are.




*Note to self - convert entire log to lbs

Dathai

Since they're Texan bars, you have to say a prayer to baby jesus before every squat or deadlift.

Hanley

Dathai wrote: »

Since they're Texan bars, you have to say a prayer to baby jesus before every squat or deadlift.

I heard rich froning loves them.

COH

Squat
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
205kg x1
*sleeves*
227.5kg x7. ... Supposed to be 8, balls

Front Squats
60kg x3
100 x3
140kg x8

SLDL
60kg x5
100kg x5
140kg x5
*belt*
170kg x8

COH

Bench
60kg (2x12)
80kg x12
*Ed Coans tears*
105kg (2x20)... New 20RM... Absolutely necessary to push the 20 rep zone, obviously.

Incline DB Press
12.5/25/37.5/50s x12

Lat Raise/cable pressdown/isometric dumbbell bicep contractions
(4x12)

COH

Deadlift + 30kg band tension
Bar (3x5)
60kg (3x5)
100kg (2x5)
*Belt*
140kg x3
180kg x1
200kg x1
220kg x1
245kg x1

Deficit Speed Deadlift + 27kg chain
140kg x1
150kg x1
160kg x1
170kg x1
180kg x1

Pendlay Row
60kg x8
80kg x8
100kg x8

Lat Pulldown
(3x10)

GHR
(3x10)



I'm so f*cking elite right now it hurts

kevpants

Dathai wrote: »

Since they're Texan bars, you have to say a prayer to baby jesus before every squat or deadlift.

When black people pick them up they get electrocuted.

COH

Bench + monster mini band
bar (3x12)
60kg (3x12)
80kg x12
100kg x10
120kg x2
*remove band*
140kg (2x8)... Technically a PR without elbow support

Close Grip Bench
60kg x5
80kg x5
100kg x5
*Wrist wraps*
130kg (2x8) PR ... I think

Incline Bench
60kg x5
80kg x5
100k x3
120kg x7... ran out of steam on last rep so left it at that

Lat raise
12.5/17.5/22.5s x8

EZ Bar Curl
Loads

DB Curl
Loads


Benching and close grip bench felt great.. delighted. Thought today would be rough after the training yesterday and the 5.45am start in work but motored through it up to the incline bench.

COH

Squat
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
*Sleeves*
240kg x3

Front Squat
60kg x5
100kg x5
140kg x1
170kg x3... (Possibly a PR)

SLDL
60kg x5
100kg x5
140kg x5

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


Left glute didn't feel like it was doing its job today at all - entire left side from my hip to hamstring felt slightly dodge as a result but all the sets felt quick, just uncomfortable. Had planned on getting back into the knee wraps and getting after a rep PR on 240 but I knew from the first couple of sets that something wasn't right so left it at a handy enough triple. Front squatting was solid, last time I tried 170 I failed the second rep. Stiff legs felt awful so aborted the mission on them before the top set. /emo

COH

Caffeine is a hell of a drug...

Bench
60kg (3x12)
85kg x12
*I can see through time...*
107.5kg x20... PR
110kg x20... PR

Incline DB Press
25s x8
35s x8
45s x8
55s (2x10)

Lat raise
10s x20
12.5s x20
15s x20

Cable pressdown
(3x20)

Kneeling Lat Pulldown
Stack (5x20)

Seated Row/EZ Bar Curl/Hammer Curl
(3x20)


Had to bump training up a day as im flat out tomorrow from 5am til 8pm. Back glute whateber isnt feeling great at all today but hoping ill be ok to train again over the weekend. 20 rep stuff is fun - the benching was actually pretty easy and the dumbbell pressing felt as strong as it ever has.

COH

Deadlift + 30kg Band Tension
Bar (3x5)
60kg (3x5)
100kg (3x5)
140kg x3
180kg x1
200kg x1
225kg x1
250kg x1 (PR)

Deficit Speed Deadlift + 27kg Chain
180kg x1
190kg x1
200kg x1
210kg x1
220kg x1

GHR + Monster Mini-Band
(2x20)

Lat Pulldown
(3x12)

Seated Row
(3x12)


Back has felt off for over a week or so now so I spent the guts of an hour warming up today. Found that the pain localised at the top of my left glute so I went at it with the hockey ball and some band distraction.. loosened out nicely so threw the 'play it safe' plan out the window and went after the reps I had planned based off last weeks training. Finding the line with banded pulls is difficult, as soon as the tension kicks in around knee height the bar path gets thrown off. Every set up to 200kg felt a little off but nailed the 225 and 250 popped off the ground and the lockout felt strong. Speed deads all felt great, the deficit I'm using is equivalent to standing on a 20kg plate. I actually find pulling from a deficit slightly more comfortable than from the floor, which is strange. GHRs burnt nicely... everything else was standard issue.

COH

Bench
Bar + monster mini (2x12)
60kg + monster mini (2x12)
80kg + monster mini x12
100kg + monster mini x10
120kg + monster mini x2
*week.. 7?*
145kg (2x8) PR

Close Grip Bench
60kg x5
100kg x3
*Gym smells like BBQ - Stupid BBQ next door :mad:*
135kg (2x6)... Possibly a PR

Incline Bench
60kg x5
80kg x5
100kg x5
*Jesus the heat*
125kg (2x5)

Lat Raise/Cable Pressdown/EZ Bar Curl
(3x15)



No DOMs at all after the deadlifting at the weekend, left glute still feels a little off but all in all strength levels seem to be coming back fast now. I will ride the wave hard for the next few weeks until an enforced deload in Italy for 10 days in September. First set on the 145 bench was assisted on the 8th rep as I lost my line towards lock out, second set was tough but a nice PR in the bag after finishing it un-spotted. Seems I have finally made the transition from benching with elbow compression, I missed my sleeves until last week but everything feels good now. Close grip was strong, could have pushed for another rep or 2 on the second set but I knew the inclines would be rough so left it at 6s. Inclines sucked, second set probably easier than the first again.

COH

Squat
60kg (3x5)
100kg (2x5)
140kg x5
160kg x3
180kg x1
*light sleeves*
200kg x1
220kg x1
*heavy sleeves*
240kg x5 (Equals PR?)

Front Squat
60kg x5
100kg x5
140kg x10 (Equals PR?)

SLDL
60kg x5
100kg x5
140kg x5
180kg x10 (PR by default)

Squatman

COH wrote: »

Bench
Bar + monster mini (2x12)
60kg + monster mini (2x12)
80kg + monster mini x12
100kg + monster mini x10
120kg + monster mini x2
*week.. 7?*
145kg (2x8) PR

What are you choking the bands around.
I'v tried choking them to Dumbells, but the tension range isnt spectacular, with little to no tension on the chest,
I cant use one band (under bench onto plate collars, cos the bench im using, it would require a spotter)

COH

Squatman wrote: »

What are you choking the bands around

I'm only using one band for the bench, I have it looped around my back and onto my hands as opposed to the bar. The band can get in the way of holding the bar comfortably but I'm used to it now. No real way of quantifying the tension it adds like that but I just like use it to warm up.

I'v tried choking them to Dumbells, but the tension range isnt spectacular, with little to no tension on the chest

If you are using the bands for speed work then thats probably ideal. I used to double choke mini bands under a dumbbell and roughly followed the westside loading principles for the DE bench. I wouldn't use bands for max effort benching unless I had a specific reason to, which outside of warming up, I dont!

I cant use one band (under bench onto plate collars, cos the bench im using, it would require a spotter)

I use a spotter from 60kg upwards.. I wouldn't fancy doing any banded bench pressing, DE or ME without someone to pass the bar out etc.

COH

Bench
Bar x a million
60kg (3x12)
80kg x12
100kg x1.. plometric innit
*Week something*
112.5kg x20 (PR)
115kg x20 (PR)

Incline DB Press
30s x12
40s x12
50s x10
57.5s (2x8)

Lat raise/Fishbowl Pulldown/Cable Pressdown
(5x15)




In a world of DOMS after squatting the other day. May have to postpone tomorrows deadlifting until Sunday. Today - fleh, whatever.

COH

Decided to see how heavy I could bloat myself up to yesterday.. pasta and bread all day, lots of carb heavy liquid and a dominos meal for 4 for dinner meant that I PR'd my bodyweight at 109.3kg. Horrendously uncomfortable.. woke up in a pizza coma, groggy all day. Result.

Deadlift + 2 x miniband
bar (3x5)
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
240kg x1
260kg x1 (PR)

Deficit Deadlift + 27kg Chains
190kg x1
200kg x1
215kg x1
230kg x1 (PR)

GHR + Monster Mini Band
(2x20)


Bodyweight at home after training is already waaaaaaay down on last night, already sub 105. Training today felt terrible on every rep of every set up to 240kg. Found my line on 240 and decided to skip the 255 I had planned and went straight to 260kg. Came off the ground fine, lock out was a little slow but wasn't in danger of missing it. Deficit deads were all fine, again the plan was 225 for a single but I felt confident of the 230. Took it for a little walk once the chains swung forwards after coming off the ground but locked it out fine. Feeling strong, two nice PRs in the bag on a heavily DOMSd day - can't ask for more than that. Time for a pint

scrumqueen

COH wrote: »

Decided to see how heavy I could bloat myself up to yesterday.. pasta and bread all day, lots of carb heavy liquid and a dominos meal for 4 for dinner meant that I PR'd my bodyweight at 109.3kg. Horrendously uncomfortable.. woke up in a pizza coma, groggy all day. Result.

Deadlift + 2 x miniband
bar (3x5)
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
240kg x1
260kg x1 (PR)

Deficit Deadlift + 27kg Chains
190kg x1
200kg x1
215kg x1
230kg x1 (PR)

GHR + Monster Mini Band
(2x20)


Bodyweight at home after training is already waaaaaaay down on last night, already sub 105. Training today felt terrible on every rep of every set up to 240kg. Found my line on 240 and decided to skip the 255 I had planned and went straight to 260kg. Came off the ground fine, lock out was a little slow but wasn't in danger of missing it. Deficit deads were all fine, again the plan was 225 for a single but I felt confident of the 230. Took it for a little walk once the chains swung forwards after coming off the ground but locked it out fine. Feeling strong, two nice PRs in the bag on a heavily DOMSd day - can't ask for more than that. Time for a pint

Tasty PRs! Enjoy the pint, it's well earned

COH

Bench + monster mini
Bar (3x12)
60kg (3x12)
80kg x12
100kg x10
120kg x2
140kg x1
*remove band*
147.5kg (2x7)... PR. There were 8th reps but spotters touch on both

Close Grip Bench
67.5kg x5
87.5kg x5
107.5kg x3
137.5kg (2x6) PR

Incline Bench
67.5kg x5
87.5kg x5
107.5kg x3
127.5kg (2x6)

Lat Raise
12.5/15/17.5/20/22.5/25s x8

Cable Pressdown
Stack (3x12)

EZ Bar Curl
55kg (3x12)

COH

Squat
bar x a million
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
225kg x1
*sleeves*
250kg x3 (Possibly equals a PR in sleeves for a triple)

Front Squat
60kg x3
100kg x3
140kg x1
160kg x5 (PR?)

SLDL
60kg x5
100kg x5
140kg x5
190kg x8 (PR)


Popped a blood vessel in my eye again benching yesterday, that combined with man flu and the ridiculous heat meant I wasnt planning on doing much today. So much for that idea.... whopper of a session

ferike1

A blood vessel in your eye from bench?

Jesus...the terminator goes through less punishment

Sugar Free

And that was raw benching. God help you if/when you go equipped!

Great squatting and great log too btw.

kevpants

COH wrote: »

Squat

250kg x3


Popped a blood vessel in my eye again benching yesterday, that combined with man flu and the ridiculous heat meant I wasnt planning on doing much today. So much for that idea.... whopper of a session

Reading between the lines.

Unbelievably impressive stuff.

COH

Bench
Bar x a million
60kg (2x12)
80kg x12
100kg x12
*week something*
117.5kg x20 (PR)
120kg x20 (PR)

Incline DB Press
30s x10
40s x10
50s x10
60s (2x6)... nice round numbers

Lat Raise/Fishbowl/Cable Pressdown
(3x20)



By Jim Wendlers 5-3-1 calcuations that puts my bench at just over 199kg... lol. Dear Jim, the f*ck!??

I now have 5 weeks of training before I go on holidays, 2weeks off, then 3 weeks training before the GPC comp in Finglas. Going to keep at the higher percentage benching until I hit a new 2-3RM. Squat-wise I'm not liking how quickly it feels like I'm going to peak so I'm going to reset to ~220kg next week and get back in the wraps and knock out hopefully a strong 2RM before holidays, I'm thinking 270+ x2 or something. Deads - all I wanted from this cycle was the 260 + minibands so I'm thinking about changing tack and doing the heavier pulling from a small deficit then doing the speed work against heavier band tension. Double choked the monster minis this evening and I reckon they add at least 50kg at lock out so it'll be fun pulling against them for the next few weeks. Should mean holidays spent eating should have me back feeling fat, recovered and strong as hell.

TL;DR - Accumulate, Intensify, Dominate.