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

ferike1

Come now, even though that 120 x 20 is mighty impressive you know yourself that when you are hitting the high reps the calculator no longer applies

Serious kudos on the 120 x 20 though!

COH

Had to rethink the plan for the next 5 weeks of deadlifting as pulling multiple rep sets with chains is messy as the plates are always likely to come down on the chain. That being said.. todays training went like this...

Deadlift + 50kg band tension @ lockout (2x double choked monster minis)
Bar (3x5)
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
232.5kg x1

https://www.youtube.com/watch?v=OD7Y31UIfpY

Deficit 'Speed' Deads + 47kg chain @ lockout (4 chains)
160kg x1
170kg x1
180kg x1
190kg x1
200kg x1

https://www.youtube.com/watch?v=QxfDd4BQitY

GHR + 2x Monster Minis.. aka flopping around like an athletic fish
(3x10)

Lat Pulldown
(5x10)

COH

Bench
Bar + monster mini (2x12)
60kg + monster mini (2x12)
80kg + monster mini x12
100kg + monster mini x10
120kg + monster mini x1
140kg + monster mini x1
*Remove band*
152.5kg (2x5)... (PR)

Close Grip Bench
60kg x5
100kg x3
*Blah blah blah*
142.5kg (2x5) ... (PR?)

Vid of 2nd set on 142.5...

https://www.youtube.com/watch?v=F4Fjmnaf26I

Incline Bench
60kg x5
80kg x5
100kg x5
132.5kg x5 (PR?)

Lat Raise/EZ Curl/Cable Pressdown
(4x15)

Edwardius

COH wrote: »

152.5kg (2x5)... (PR)


142.5kg (2x5) ... (PR?)

:eek: !!!!

That's indecent! Serious lifting.

COH

The plan for today was to reset the squat and get back into knee wraps. 50% success rate...

Squats
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
*Heavy sleeves*
230kg x1
*Knee wraps on - Throw plan out window*
260kg x3

Front Squat
60kg x3
100kg x3
*Sleeves*
140kg x3
180kg x3 ... doesn't count as a PR - nailed the first rep, spotter 'held my elbows up' for subsequent two reps.

SLDL Dimmel Deadlift
60kg x3
100kg x3
140kg x3
180kg x3
200kg x5



Nice to be back under a heavy bar. Knee wraps felt a little awkward - I had forgotten how uncomfortable it is to walk out a heavy bar with a calf pump from hell and cold throbbing dead feet. Nearly fell backwards completing the first rep, and I looked like Muhammad Ali on a wobble-board for the entirety of the third rep. Front squats felt solid, a bit p*ssed off at the spotter assistance but what can ya do. I can no longer call my SLDL's actual SLDLs, they are now Dimmel deadlifts and I like them. All in all another good session in the bag, very productive couple of weeks. Fingers crossed I haven't screwed myself out of a good deadlifting session at the weekend!

COH

Quick session in work..

Bench
60kg (3x12)
80kg x12
100kg x12
125kg (2x12)

Lat Raise
10s x12
12.5s x12
15s x12

EZ Curl
55kg (3x12)



Uninspiring stuff.. shoulders are fairly bet up after the heavy squatting Wednesday, and walking is rough. Deads tomorrow - good times

COH

Deadlift + 2 x double choked monster minis (~50kg tension @ lockout)
Bar (3x5)
60kg (3x5)
100kg (2x5)
*Belt*
140kg x3
180kg x1
200kg x1
225kg x1
*Four star are doing any large pizza for 10euro... epic*
242.5kg x1 (+10kg on last week)

Deficit Deadlift + 4 chains (47kg chain @lockout)
180kg x1
190kg x1
200kg x1
210kg x1 (+10kg on last week)
220kg x1 (+20kg on last week)

GHR (Off lat pulldown)
5x5 .... FML

Lat Pulldown
(5x10)

EZ Curl
(5x10)

HammerCurl
(5x10)



Top sets on banded and deficit deadlifts were tough.. no real danger of missing either. Probably add ~10kg to both next week. GHR off the Lat Pulldown is horrendous.. confirms what I've known for a long time that (A) my hamstrings should be stronger and (B) the actual GHR machine is a piece of f*cking sh*t

COH

Bench
Bar + band x millions
60kg + band (3x12)
80kg + band x12
100kg + band x10
120kg + band x3
140kg + band x1
150kg + band x1 (token PR)
*Remove Band*
157.5kg (3x3)

Close Grip Bench
100kg x3
120kg x1
*Stuff*
147.5kg (3x3) Possibly a PR, but probably not

Incline Bench
60kg x5
80kg x5
100kg x3
120kg x1
*Other Things*
137.5kg x3 Also possiblY a PR

Lat Raise/Cable Pressdown
(3x12)

About 30minutes curling waiting for the rain to stop.




I have aggravated my lower back something fierce, I don't know if it was the heavy squatting last week, the deadlift session Saturday or the 6 hours of weightlifting coaching yesterday but something definitely isn't sitting right at the moment ... set up on the bench today felt really uncomfortable from the start. The 150 + band felt a bit too max efforty for my likings, as a result I probably inadvertently tested my bench before the top sets as it really took a lot of effort to lock out. Not entirely sure how training the rest of the week is going to go now, I'm hoping things settle down and normal service will resume... it'll be a shame to not get to push things a little now that I'm at the business end of it all.

COH

Deload... Here comes the aids

Squat
60kg 3x5
100kg 2x5
140kg x5
180kg x5

Front squat
60kg x5
100kg x5
140kg x5

SLDL
60kg x5
90kg x5
120kg x5

COH

Bench
60kg (2x15)
80kg x15
100kg x15
125kg (2x15)

Incline DB Press
22.5/32.5/42.5s x15

Lat Raise/CableCurlz/Rope Extension
(3x15)



Abnormally stiff after the light session last night Nothing major done today again, back is still feeling a little off. Had a friend check out the vertebral mobility in my lumber spine and thoracic spine - Lumbar good, Thoracic bad. I'd like to do some pulling over the weekend but I'm going to the Notre Dame/Navy game tomorrow and helping to run a workshop on sprint dynamics all day Sunday so might not get a chance. Got tiger balm in my eye before training - One of the least enjoyable moments of 2012 so far!

JJayoo

Got tiger balm in my eye before training

https://www.youtube.com/watch?v=VgSMxY6asoE

COH

Deadlift + 50kg band tension @lockout
Bar (3x8)... Extended warm up
60kg (3x5)
100kg (2x5)
140kg x3
*belt*
180kg x1
200kg x1
225kg x1
250kg x Fail at mid thigh
250kg x1.... Burst pretty much every blood vessel in my body

Deficit deads +47kg chain
180kg x1
205kg x1
230kg x not happening... Gassed

Lat Pulldown/seated Row/hamstring curl
(3x8)

COH

The deload has thrown my training schedule all over the place... benching midweek doesn't feel right at all..


Bench (+ monster mini band)
bar (3x12)
60kg (3x12)
100kg x12
125kg x3
145kg x1
*remove band*
162.5kg x2
165kg x2 (PR... My old 1RM)

Close Grip Bench
60kg x5
80kg x5
100kg x5
125kg x1
152.5kg x2 (PR... My old 1RM)
155kg x2 (PR)

Incline Bench
60kg x5
80kg x5
100kg x5
120kg x1
142.5kg x2 (PR)

Lat Raise/Cable Pressdown/Rope Extension
(5x12)

DB Curls/EZ Bar 21s/Cable Curls
(5x12)




Nice to see some progress on the bench, close grip in particular felt very solid ... All in all I'm feeling good and loving training, can't ask for more than that really. I'm one good squat session away from hitting all the numbers I wanted before the holiday

COH

COH wrote: »

I'm one good squat session away from hitting all the numbers I wanted before the holiday

Squats
Bar (3x5)
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
*sleeves*
220kg x1
240kg x1
*Metal Mystical Knee-wraps*
265kg x3 (PR)

https://www.youtube.com/watch?v=AtKW51zsAew

COH

DOMS... everywhere...

Bench... using a doubled miniband around my wrists to eliteificate my triceps and lats..

Bar (3x12)
60kg (3x10)
80kg x10
100kg x10
*Elite*
127.5kg (3x5)

https://www.youtube.com/watch?v=JiY3Q2rEEps

Lat Pulldown/Seated Row/Reverse Fly/Hammer Curl/EZ Bar Curl
(5x12)



As you can see Cardio is alive and well, and nearly has his pink belt in UFC. I might test my 1RMs on everything next week

COH

Didn't sleep a wink last night so was going to skip training today altogether...

Deadlift + 2x Monster Mini-Bands
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
*Remove Bands*
240kg x1
260kg x2 (PR)

https://www.youtube.com/watch?v=FZKtnC_S8kI

Deficit Speed Pulls
180kg x1
190kg x1
200kg x1
210kg x1
220kg x1



Looking forward to coming in feeling fresh for the next deadlifting session now. Deficits were handy

COH

Bench + Monster Mini-Band
Bar (3x12)
60kg (3x12)
80kg x12
100kg x12
120kg x5 (Token PR)
140kg x2 (Token PR)
*Remove Band*
155kg x1
167.5kg x1 (+2.5kg PR on old 1RM)
172.5kg x1 (+7.5kg PR on old 1RM)... Happy isn't the word

Close Grip Bench
60kg x5
80kg x5
100kg x5
120kg x3
140kg x1
160kg x1 (5kg PR)... Shot up!

Incline Bench
60kg x5
80kg x5
100kg x5
120kg x3
150kg x1 (7.5kg PR... Did not shoot up!)


Lat Raise/Hammer Curl/Cable Press
(5x10)



And so concludes the bench training cycle that sort of resembles Ed Coans Bench Program :pac: Back to my bodybuilding roots ahead of the holiday now.

Squatman

kudos on the bench

COH

*Heavy coating of pre-workout wintergreen*

Squats
bar x a million
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
*Metal Mystical Knee-Wraps - Cranked like its comp day*
240kg x8 (PR)

Filthy set, 45mins later and I still feel nausious. Those wraps are an absolute b*tch to use when they're cranked tight.

COH

In absolute bits after yesterday... can hardly walk :mad:

Upper Accessory

Bench
100kg (2x25)

Incline DB Press/Reverse fly/Lat Pulldown
(5x10)



Food food food now until deadlifting next week

COH

Heavy cold mean't I took yesterday off instead of deadlifting. Rested up, cold got worse, couldn't sleep last night then on the go since 5am this morning. To say I wasn't up for training today is the understatement of the century... but nothing about 900mgs of caffeine can't fix :pac:

Deadlift (+ 2x double choked mini-bands)
Bar (3x5)
60kg (3x5)
100kg (2x5)
*Belt*
140kg x3
180kg x2
200kg x2
227.5kg x1
*Remove bands*
247.5kg x1
*Ah sure why not*
267.5kg x2 (PR)

Lat Pulldown/Hamstring Curl
(5x12)


Beyond delighted with how that went The 2 hours before training were spent in the fetal position on the couch with cold sweats and nausea. Next time I deadlift I'll be pulling with an Okie deadlift bar and I'll probably be looking for a max single before I shoot off to Italy. Its one of many new toys I purchased yesterday, including a safety squat bar, cambered olympic bar, fat bar, deadlift blocks, 50kg chain set, 8 foot squat bar, deadlift band platform, adjustable plyo box and some other stuff... good times ahead.

Squatman

where'd ya get the deadlift band platform, and much did she cost?

COH

Squatman wrote: »

where'd ya get the deadlift band platform, and much did she cost?

Strengthshop ... not sure the exact price, not too expensive though I don't think.


Bench + Monster Mini-band
Bar (3x12)
60kg (2x12)
80kg x12
100kg x12
120kg x2
*Remove band - become bodybuilder*
140kg (3x8)

Close Grip Bench
60kg x8
80kg x8
100kg x8
130kg (2x8)

Incline Bench
60kg x8
80kg x8
100kg x8
120kg (2x8)

Lat Raise/Mil Press
(3x12/12)

EZ curl/Cable Pressdown/Facepull
(3x12)


Very stiff after yesterday, grand session all the same. New toys arrived today

COH

Borderline emo moment today when I contemplated not training due to man-flu. Luckily, I'm not a self loathing c*nt. Also wanted to try out new 8foot squat bar.

Squats
Bar - crucifix grip (3x5)
60kg (3x5)
100kg (2x5)
140kg x5.... do not like high bar-ness of crucifix grip. The zero wrist pressure felt great though.
*Belt + wrist wraps + normal grip*
180kg x3
200kg x2
*would usually put on heavy sleeves here, but forgot due to heavy banter*
220kg x1
240kg x1
*Realised not wearing heavy sleeves*
**Neglect heavy sleeves because couldn't be arsed taking shoes off**
255kg x1
*Metal Mystical Knee-wraps*
275kg x2 (PR)... shaky

Safety Bar Squats/Cambered Bar Good Mornings
(3x5)



And so ends the squat cycle. Had planned on getting the last heavy squat session done in new metal silver knee wraps but I'll save them for after holidays. They're so pretty though! I like the new bar but it oscillates a bit so the lower back feels a little bit compressed, weight distribution also feels different so will take a bit of getting used to. I hope it'll settle down ahead of the deadlift testing next week I'm as excited as a kid at christmas to try out the Okie Deadlift bar. Bought some fairly heavy duty free standing squat stands today too.. apart from the usual applications the plan is to have them either side of the power rack, stand up, have 2 guys pull them back then squat basically the same as if in a monolift while still having the security of safety bars.

COH

Upper Accessory

Swiss Bar (10kg) Bench [neutral grip] + 40kg chain
Bar + Chain (2x12)
+ 20kg x 5
+ 40kg x 5
+ 60kg x 5
+ 70kg x 5
+ 80kg x 5



Fat Bar (25kg) Close Grip Bench
+ 20kg x 10
+ 40kg x 10
+ 60kg x 10
+ 80kg x 10



Lat Raise/Front Raise/Rev Fly
(3x10)

Cable Pressdown/Rope Extension
(3x10)


Just messing around playing with new toys. Swiss bar felt great, all reps were paused. Been ages since I've done any fat bar work, mainly because somebody broke the other one. Body is feeling pretty beat up in general as can be expected after the last month of pretty constant PRs but only one more days training now ahead of the holiday - max effort deadlifting, can't wait! Probably leave that until Wednesday afternoon to allow time to recover from this man flu and get my bodyweight up to a hundred million kg of functional bloat. Here's the squat stands I got...

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
240kg x1
260kg x1
*goldilocks and the three fails*
280kg x F at the knee
280kg x F above the knee
280kg x F above the knee again

F*ck it anyway. Not sure how I feel about the whip in the okie bar. All three attempts flew off the ground then died a death. Sucks ending the cycle on a negative but what can ya do. Off to Italy Thursday... See y'all in 2 weeks.

COH

Sneaky bro-tastic session

bench
60kg (3x10)
80kg x10
100kg x10
120kg x10
140kg x10
*drop set*
100kg x10
*drop set*
60kg x10

Yeah, that just happened :cool:

Incline Bench
60kg x10
80kg x10
100kg x10
120kg x10
*Drop Set*
90kg x10
*Drop Set*
60kg x10.. rest paused like a motherf*cking boss

Plate Loaded Military Press
40kg x12
60kg x12
80kg x12
100kg x12

Lat Raise
15s (5x12)

Cable Pressdown
Stack (5x20)

Cable Curls
~10mins

COH

Straight off the aircoach into the gym...

Bench... narrowish grip
Bar x some
60kg (2x12)
80kg x12
100kg x12
120kg x6
140kg x6

Lat Raise/CGB/Cable Pressdown
(5x10)



Had planned on training on holidays, that didn't happen. Had planned on eating well too, that also didn't happen. Breakfast of cake and coffee, then usually nothing til a dinner usually consisting of many baskets of bread, 2 main courses and all the ice cream, then more bread. Actually got the the gym once... scared the mostly elderly members, got dirty looks from the staff and hoarded all the plates in the place, serious arms session. No idea what my weight is at now, at the risk of sounding vulgar I spent the majority of the 10 days bouncing between spewing lava out of both ends or being completely blocked up, so I really don't care where I'm at, I just want healthy food in large quantities.

GPC Open in less than a month... f*ck... so much to do

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
*Straight into the fire...*
240kg x2

Safety Bar Squats
60kg x5
100kg x5
140kg x5

Neutral Grip Chins
bw x 15
+ 5kg x12
+ 10kg x10


Hips/Hamstring/Glute mobility of a brick after the break meant that today was uncomfortable from the start.. pelvis is definitely being yanked out of alignment so going to have to really murder the mobility work for the next 3 weeks.. Deads felt slow and heavy, as can be expected I guess

COH

Bench + light band
Bar (3x10)
60kg (2x10)
80kg x8
100kg x5
120kg x2
*remove band*
145kg x5

Lat Raise/cable pressdown
(5x10)


Lats were cramping something fierce during the bench.. Squatting wednesday - probably keep it light