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

COH

Block Pulls (9inch Blocks)
60kg (3x5)
100kg (2x5)
140kg x5
180kg x5
220kg x2
240kg x1
260kg x1
280kg x2

Speed Deadlift - mini bands/band platform/slight deficit
(5x2@180kg)

Seated Row/Lat Pulldown
(2x10)

COH

Bench + mini band
(bar x loads)
60kg (3x12)
80kg x12
100kg x12
125kg x1
*Remove Band*
145kg (2x6)

Close Grip Paused Board Press (3 inch block)
60kg x12
80kg x12
100kg x12
125kg x8


Lat Puldown/Lat Raise/Cable Pressdown
(5x10)

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
195kg x1
*Belt/Rehbands*
210kg x10 (Raw PR)

SSB
60kg x5
100kg x5
140kg x10

Lat Pulldown/Standing DB-OHP/EZ Curls
(5x12)

COH

Customary Friday Non-Event

Standing OHP
30kg x10
40kg x10
50kg x10
60kg x10
70kg x10

Incline DB Press
25s (2x AMRAP)

Seated Row/Kneeling Lat PD/Face Pull/Tricep Extension
(3x15)

COH

Block Pulls (9 inch)
60kg (3x5)
100kg (2x5)
140kg x5
180kg x3
200kg x2
220kg x2
240kg x1
260kg x1
285kg x1
290kg (2x F)

Defict Speed Deadlift (+ mini bands/Platform)
200kg (6x1)


Pull Ups
Varying Grips x Many

COH

Bench + mini band
60kg (3x12)
80kg x12
100kg x10
120kg x1
*remove band*
135kg x1
150kg x5

Close Grip Paused Board-Press
60kg x8
100kg x8
130kg x6

Lat Pulldown
Pin 8 x10
Pin 10 x10
Pin 13 x10


Seated DB Mil Press/Lat Raise/EZ Curl
(5x12)



Bench was f*cking awful.. Back is minced after the weekends block pulls so found it very uncomfortable getting tight. Still I think that's only 2.5kg off PR levels and I'm hungover to bits so next week could be interesting. Played the close grip conservatively, definitely more reps there and left the assistance stuff light. Not sure when I'll get to squat this week... had hoped to have a run at 220x6-8 raw but looks unlikley now.

COH

Had planned on squatting yesterday but ended up with some sort of vomitting thing ... serious ab workout heaving all day none the less. Didn't get a winks sleep last night as a result and in work since 6am so decided to leave squatting this week altogether.

Then I consumed a lethal amount of caffeine...

Then I strapped by balls on...

Then squats...

Bar (3x5)
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*Belt*
180kg x1
200kg x1
*Rehbands/Wrist Wraps*
220kg x8 (Raw PR)... F*CKING FUGLY AS F*CK

Safety Squats
65kg x5
105kg x5
135kg x3
*Belt*
155kg x8

Inverted Row/Standing DB Mil Press/Hammer Curl
(many x lots)


Left Hamstring, Right quad, entire back and most other things are messed up nicely after that. I need sleep... for the love of god please let me sleep...

Squatman

how did you do any training after a vomiting bug?

COH

Squatman wrote: »

how did you do any training after a vomiting bug?

when confronted with options - One being vag out and go home, the other being sack up and get sh*t done.... always chose the one that's more likely to get you a 300kg squat

COH

Overhead Push Press
40kg x10
50kg x10
60kg x10
70kg x10
80kg x10

Decline Fat Bar Close-grip Bench
25kg x15
45kg x15
65kg x15
85kg x15

Lat Raise
(3x15)

Seated Row (Narrow/wide)
(5x12/12)

DB Row
37.5kg x AMRAP




Mental day on the cards for tomorrow so had to bump training up a day. Grand old session, just some high rep stuff to keep the awesome levels high. My vertical pressing strength is truly abysmal... but nothing new there I guess! Next up - 6 inch block pulls at the weekend. Delighted to be finished with the 9 inch blocks, base of the kneecap is just a filthy start position... I'll probably hate the mid shin position too but sure everything is a PR by default so we'll see how it goes.

COH

stupid f*cking6 inch block pulls pile of b*llocks
70kg (3x5)
110kg (2x5)
150kg x5
*belt/mixed grip*
190kg x3
210kg x1
230kg x1
250kg x1
270kg x1

Deficit speed pulls (monster minis + platform)
180kg (5x1)

Upper back w*nkology.

COH

Bench + monster mini
60kg x12
80kg x12
100kg x10
120kg x3
*remove band*
140kg x3
155kg (2x3)

Paused close grip bench (3 inch)
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5

Db Row/lat pulldown/lat raise
(5x12)

Seated OHP
40/50/60kg x10

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x3
*Belt*
180kg x1
200kg x1
215kg x1
*Rehbands*
230kg x5

SSB
105kg x5
135kg x5
165kg x5

https://www.youtube.com/watch?v=CCrAUzMIl7E

Standing DB Push Press
20/25/30s x10

Inverted Row
3 x AMRAP

HammerCurlz
(5x12)



Great session today with VIS VIRES, JOE and co. Raw squat is coming along nicely now. More in the tank for sure I'll definatley have a crack at 240 for 3+ next week... SSB is the same I'll knock that up to 175 for 5 if all goes to plan.

COH

Push Press
50kg x5
60kg x5
70kg x5
80kg x5
90kg x5

High Incline DB Press
35s (3 x AMRAP)

YTWs
(3 x5/5/5)

Lat Pulldown/Rope Extension/Facepulls
(3x15)



Block pulls tomorrow.. should be fun given that I'm thunderf*cked from squatting

COH

6 Inch Block Deadlift
60kg (3x5)
100kg (2x5)
140kg (2x5)
*Belt*
180kg x2
200kg x2
220kg x2
240kg x2
*The theme for today - Heavy doubles*
255kg x2
260kg x2
265kg x2

Defict Deadlift +40kg Chain at lockout
140kg x1
160kg x1
180kg x1
200kg x1
220kg x1

Hamstring Curl
(3x12)

Triceps... lots of triceps




Block pulls were tough. To give some perspective, the 6 inch blocks mean that you are pulling from below the lowest pin out of the racks in raw. I only sussed that out today... and am delighted because (apart from being crap) I had no idea why I was finding this block pull cycle so difficult in general. Decided the band platform isn't for me, to use enough band tension I end up getting movement out of the platform at lockout so scrapped it in case I compress a disc or something. To make amends I increased the deficit from 2 mats to 3 and dusted off my heavy chains. All reps felt nice and snappy off the ground, I think 230 + chains off a 2 mat deficit is the PR so I'll look to better that off the increased deficit soon.

COH

Bench
60/80/100kg x10
120kg x3
140/150kg x1
160kg x2
140kg (2x5)

Paused Close Grip Board Press
60/80/100/120/140kg x5

Lat pulldown/low row/lat raise
(3 x12)




Fleh. That ia all

COH

Somebody asked me today why I don't log my mobility/stability stuff... mainly because I couldn't be bothered, secondly because it would take too long. I still do plenty of both

Squats
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*Belt*
180kg x1
200kg x1
220kg x1
*TK Sleeves - I f*cking HATE these things*
240kg x5 (PR)

SSB
105kg x5
145kg x5
175kg x5 (PR)

https://www.youtube.com/watch?v=qt74ZfuiSS8

Standing DB press/Inverted Row/EZ Curls
(Many x Dangerously pumped)



Today was tough. Didn't feel great in the warm up for the squats - just tightness after benching on Monday. Going to probably ease off the heavy benching for the rest of the month and just go after some higher rep PRs. Forgot to bring my rehband sleeves today so got a lend of the TK sleeves from a mate - like the rehbands they offer no rebound but unlike them they don't breathe at all so I had a steady flow of sweat pouring into my adipowers from the second I put them on onwards. SSB felt good, slightly concerned that it may be cutting off the blood supply to me head, my lips were blue by the 5th rep on 175kg. Decisions to be made now - continue raw and aim for a double @~250 or get back into sleeves and wraps and mangle some high percentage PRs over Xmas.

COH

Tomorrows training... Today

Seated OHP
20kg (2x15)
40kg x8
50kg x8
60kg x8
70kg x8
80kg x6
90kg x3

Fat Bar Close Grip Decline Bench
45kg x12
65kg x12
85kg x12
105kg x12

Lat Pulldown/Seated Row/Cable Pressdown
(5x12)

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
*Belt*
180kg x1
200kg x1
220kg x1
240kg x1
255kg x1
270kg x1
250kg x3

Speed Deads
180kg (10x1) 45seconds rest

Lat Pulldown
(3x10)




Handy day. Annoyed at how bad the 270 looked compared to how distinctly grand it felt. Held if for a bit at the top thinking about going for a second rep, or whether to leave it and go heavier, or just leave it. So I just left it because I'm in no humor to try a PR until I know its in the bag. Disaster averted! State of the 270 though - curse of the Okie bar continues.... flew off the ground then instantly died a death as the whip reversed. I think 250x3 is possibly a token PR for a triple but mainly because I have rarely done more than doubles on the higher percentage sets. Speed pulls were easy.. 45s was probably 44s too long a rest. Just have to find my line off the ground again now and the next few sessions should get interesting quick. 250x5+ and 260x3+ are both numbers I've wanted for a long time

COH

Tired isn't the word...

Bench
20/30/40/50/60kg x12
80kg x5
100kg x5
120kg x5
140kg (3x6)

Incline Bench
60kg x10
80kg x10
100kg x10

Seated DB Mil Press
20s x15
25s x15
30s x15

Lat Pulldown/Face Pull/Other things
(5x10)

Its a good thing I had planned to reset the benching because I was weak as a kitten today. DOMs from deadlifting are astronomic... couldn't get tight on the bench and my spinal erectors threatened to cramp on every rep after 100. As per usual I've completely forgotten how to incline bench, and my overhead pressing remains a complete joke. Next up - squatting and hopefully a run at a heavy raw double PR.

Will Heffernan

COH wrote: »

Tired isn't the word...

That's correct.

Grease is the word. Grease is the word, is the word that you heard. It's got groove it's got meaning. Grease is the time, is the place is the motion. Grease is the way we are feeling.

the drifter

Will Heffernan wrote: »

That's correct.

Grease is the word. Grease is the word, is the word that you heard. It's got groove it's got meaning. Grease is the time, is the place is the motion. Grease is the way we are feeling.

Best reply ever...

COH

Will Heffernan wrote: »

Grease is the word. .

Incorrect...

https://www.youtube.com/watch?v=2WNrx2jq184

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
*Belt*
225kg x1
*Rehbands*
250kg x3 (PR)

SSB
105kg x5
145kg x5
185kg x5 (PR)

https://www.youtube.com/watch?v=fE9xzzkIk5s

Inverted Row/Lat Pulldown/EZ Curlz
(Volume x Intensity)


Squatting felt good today. All the warm ups felt pretty solid and the 200 was probably the easiest heavy beltless squat I've ever done. I'd have taken a double had I been offered it before the session so to triple it is a nice bonus. Probably stay in the Rehbands over Christmas and possibly do the IDFPA single lifts in Cork in January if they'll let me. SSB was tough, I try to drive the elbows as high as I can which pushes the plates out in front on me... Feels like a cross between a deadlift and a front squat, massive core recruitment.

COH

Seated OHP (Bar to chin)
bar x12
40kg x12
50kg x12
60kg x10
70kg x8
80kg x5
90kg x3
100kg x1 [+1 assisted]
*Engage drop set*
60kg x20ish

Seated DB OHP
15s x15
20s x15
25s x15
30s x15
37.5s x12
*Drop setting like a boss*
17.5s x AMRAP

Lat Raise/DB Shrugs/Reverse Unilateral DB Fly :cool:
(5x15)

Cable Pressdown/OH Tricep Extension
(5x12)


Sitting at reception at the gym giving out to 'the lads' that they don't know the meaning of intensity. To which they replied sure you're only a powerlifter you wouldn't last 5 mins training with us. It was apparently shoulders and triceps day - challenge accepted. They gave up and left midway through the lat raises. F*cking pussies.

Ah well, tis' the season to get totally swole to bits. I enjoyed that more than I care to admit :pac:

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
*Belt*
180kg x1
200kg x1
220kg x1
240kg x1
*No plan*
250kg (5x2)

Lat Pulldown/Seated Row/Unilateral Cable Row
(5x Many)



I knew today would be rough from the first rep on the deads. Everything felt slow and couldn't get tight in the set up. Still 5 doubles @~90% isn't the worst result really. I'll probably bench on Xmas day then take it easy next week.

COH

The annual 'Earn-Your-Turkey' pre-Xmas Dinner session @Raw Condition

Bench
60kg x12
80kg x12
100kg x10
120kg x8
140kg (2x6)

Incline Bench
60/80/100/120kg x5

Spud Inc. Fat Tricep Strap Pushdown/Fat Gripz Xtreme Hammercurl superset
(5x12)

Spud Inc. Towel Strap Tricep Extension/Regular Fat Gripz reverse Curl Superset
(5x12)

Spud Handle Low Cable Row/Face Pull Superset
(5x12)

Kneeling Ab Pulldown (Spud Inc short Ab strap)
(Loads)

Hanging Leg Raise (Spud Inc Ab Sling)
(Some)



Savage training session this morning to the backdrop of cheesey Christmas tunes. More of a banterfest than a training session, but a great atmosphere in the place... def worth getting out of bed early for. No prizes for guessing what I got under the tree anyway... I am now officially the worlds biggest gear whore.

All thats left to do now is attack dinner! Happy Christmas everyone

Will Heffernan

You must be pretty close to needing an 'A Team' like van to get all your gear to and from training at this stage.

COH

Will Heffernan wrote: »

You must be pretty close to needing an 'A Team' like van to get all your gear to and from training at this stage.

If I didn't have a gym to store my stuff in I'd be screwed!

Today's 'training' :rolleyes:

Bench + miniband
60kg (2x10)
80kg x10
100kg x10
*Remove Band*
120kg (2x10)

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

Lat Pulldown/Tricep Pressdown/Fat Grip Hammers
(5x10)



Got the vomiting bug on the 27th, was unable to hold down water and ended up puking blood which was slightly unsettling. The angle of attack then turned south and spent a couple days on the can, then flip turned everything upside-down and spent a couple days completely blocked up and painfully bloated... so to say energy levels are low at the moment is the mother of all understatements. On the plus side it allowed me to do an impromptu caffeine detox, so today's pre-workout half serving sent me into the stratosphere.

Its about 11 weeks until GPC nationals so no harm in resetting everything anyway, +5kg on everything next week etc. and a good old fashioned taper for the next couple months should do the job. Raging I've lost all momentum on the raw squat front after things going so well up until Christmas but nothing I can do about that now other than start again and aim for March 24th. Going to try get up to 110kg bodyweight for training too.

COH

GPP'n like a boss...

Squats
Bar (5x5)
100kg (3x5)
140kg x3
160kg x1
*Belt/Rehbands*
180kg x15... token PR

RDL
60kg x15
80kg x15
100kg x15

Single Arm KB Swing
12/16/20/24/28 x15 e/s

Weighted Ab Pulldown
Stack (3x20) avec spud short ab strap