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

COH

Accessorising the meat necklace...

Seated OHP (Bar2chin)
Bar x Millions
37.5kg x8
47.5kg x8
57.5kg x8
67.5kg x8
77.5kg x8
87.5kg x8

Seated DB OHP
15s/25s/32.5s x15

Lat Raise
100 reps

DB Shrugz
47.5s (3x15)

OH Tricep Extension/Fat Gripz EZ-Curl
(5x15)





Am very sore, head to toe, and loving it... looking forward to sleeping in tomorrow, may or may not do some light pulling Sunday then back to the normal schedule from Monday onwards.

I need a new log title

COH

Bench + band
60kg (5x5)
80kg (3x5)
100kg (2x5)
*Remove Band*
120kg x10
122.5kg x10
125kg x10

Close Grip Bench
105kg x10
107.5kg x10

Incline Bench
60kg x5
82.5kg x5
105kg x10

Tricep Pressdown/Facepull/Fat Gripz DB Curl
(3x10)

weighted abz.... many




Missed training yesterday on account of popping my left adductor getting out of bed, absolute b*ll****... pure agony and the single worst way anyone can wake up ever. Still quite sore, I don't hold much hope for squatting and deadlifting this week but I'll get the car polisher at it and see if it'll calm down.

COH

Squats
Bar x a million tentative reps...
60kg (3x5)
100kg (2x5)
140kg x5
165kg x5
*Belt/Rehbands*
180kg (2x15)

RDLs
60kg x15
80kg x15
100kg x15
120kg x15

KB Swing + mini-band
24kg bell (3x15)

Chins
5 sets of surprisingly few reps :mad:

Fat Grip Hammercurls
5 x millions



Left adductor still isn't feeling 100% after that absolutely ridiculous injury Sunday morning so I had spotters from 60kg up just to be safe, took my stance in slightly to protect it but was aware of it coming out of the hole on pretty much every rep. Kind of disappointed not to get over 15reps on the top set all the same so I did another set for zee craic. I shall be sore tomorrow. Loving the banded KB Swings, a friend of mine who's coaching out in the UCD high performace gym showed me them when I was there checking the place out... gotta get that hip extension bro. Google it... tis' fun!

Hanley

How's the miniband swing set up?!

the drifter

Chad smith busting them out....whoever came up with that is a genius

https://www.youtube.com/watch?v=0jX52g--AKI

COH

Seated OHP (bar2chin)
20kg (2x12)
40kg x10
60kg x10
80kg x10
90kg (3x5)

Seated DB OHP
20/25/30/35x8
40 x 3 messed up the set up and dumped them

Lat Raise
(3x12/12/12)

Fat Gripz Dipz
(3x12)

Spud Tricep Pressdown
(3x15)

Aaaaaaaaabdominals x Many

COH

Deadlift [platform + mini bands]
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
*FML*
200kg x2

Deficit Speed Deadlift + 40kg chain
160kg (5x2)

3 Rounds of..
BW Pull Ups x Max
Cambered Bar Good Mornings x8
Inverted Ring Row x Max
Beltless SSB x8



Hanging Leg Raises
3x20



In a right state after midweek high rep squatting.. seriously felt like my groin was going to tear just walking in to train today. I've completely forgotten how to deadlift, so I'm going to make things as hard as possible on myself for as long as I can before I go back to doing anything conventional off the floor.

COH

Bench
60kg (2x10)
80kg x10
100kg x10
115kg x1
130kg (2x10)

Close Grip Bench
60kg x5
80kg x5
100kg x5
120kg (2x10)

Incline Bench
70kg x10
90kg x10
110kg x10


Post workout 1lb plain beef burger from Aussie BBQ washed down with a 50g protein shake, creatine and multi vit while the bird is gone ahead to grill up a heap of chicken and sweet potato. This is a catabolism free zone.

COH

Squats
bar (3x5)
60kg (3x5)
100kg (2x5)
140kg x5
165kg x3
*Belt/Rehbands*
185kg x15

RDL
60kg x5
80kg x5
100kg x5
120kg x5
140kg x15

KB Swing + miniband
28kg (3x15)

No time for anything else, and don't particularly care either... that was not even remotely enjoyable.

Gonna be sore tomorrow.

COH

Seated OHP
40kg (2x12)
50kg x8
60kg x8
70kg x5
80kg x3
90kg x1
*Belt/Rehbands*
95kg (3x4)

Dips
Considerable Bodyweight (3x20)

Lat Raise
17.5s (3x12)

Band Pressdown/Band Pull Aparts
(3x15/15)



My everywhere hurts after yesterday, found it hard to sit on the bench hamstrings and adductors are particularly unhappy. The vertical strength seems to be coming along nicely now. No DB work as I'm genuinely too stiff to get them in position from the ground to overhead. Getting a DEXA scan in a couple weeks for sh*ts and giggles.

COH

Deadlift
60kg (3x10)
100kg x10
140kg x10
180kg x10
200kg (2x10)

SSB Narrow Stance Beltless
65kg x15
85kg x15
105kg x15

Barbell Shrugs
60kg x15
100kg x15
140kg x15

Back Extension... Many Reps

Lat Pulldown
(5x10)



Stress of that....

oq4v3ht0u76kf2

COH wrote: »

Getting a DEXA scan in a couple weeks for sh*ts and giggles.

Where you getting the DEXA man? Been considering one for a while to figure out exactly how many 10%s of bodyfat I'm lumping around!

COH

Natalia Wet Holster wrote: »

Where you getting the DEXA man? Been considering one for a while to figure out exactly how many 10%s of bodyfat I'm lumping around!

Getting it done free through a friend that needs a control group as part of a thesis in sports science in UCD. Stipulations being that you train, have a BMI that says you're obese and aren't actively looking to drop weight in the proceeding 6 week period as there is a re-test at that point too.


Today....


Bench + mini band
60kg (2x15)
80kg x5
100kg x5
120kg x2
*Remove Band*
135kg (2x8)

Close Grip
65kg x5
85kg x5
105kg x5
125kg (2x8)

Incline Bench
65kg x5
85kg x5
105kg x5
125kg x5

Lat Pulldown/DB Shrugs/Band Pressdowns
(3x12)



Hadn't been expecting much from today on account of a chest infection... glad to get the reps in anyway.

oq4v3ht0u76kf2

COH wrote: »

Getting it done free through a friend that needs a control group as part of a thesis in sports science in UCD. Stipulations being that you train, have a BMI that says you're obese and aren't actively looking to drop weight in the proceeding 6 week period as there is a re-test at that point too.

Ah, nightmare. Obese and training alright but cutting.

COH

Squats
60kg (many many x5)
*unsure over adductor...*
100kg x5 (set record for slowest squatting ever)
100x5 (broke my own slowest squatting ever record)
140kg x3
*quit*
**un-quit**
160kg x1
180kg x1
*belt+heavy sleeves*
200kg x12
*that was a mistake*
**no it wasn't**
200kg x12

RDL
60kg x5
100kg x5
140kg x5
*belt*
160kg x12

DB Row
(3x15)



Im almost positive I'll be cursing myself tomorrow.. And possibly still be cursing myself beyond the weekend. Top sets were a mixed bag, have never done easier first reps but harder last reps. Strength coming back nicely... Should start riding the PR wave soon

COH

Seated OHP (Bar2Chin)
20kg (2x15)
40kg x8
60kg x8
80kg x8
90kg x1
100kg x3... this pleases me

Seated DB OHP
20s x12
30s x12
40s x13


Lat Raise
17.5s (2 x AMRAP)

Dips
x30
x27

Cable Pressdown
(5x12)

COH

Yesterdays training.... today

Deadlift
60kg (5x5)
100kg (3x5)
140kg x3
180kg x1
200kg x1
*Belt*
210kg (2x8)

SSB - Narrow stance/ATG/Beltless
65kg x15
85kg x15
110kg x15

Barbell Shrugs
60kg x15
90kg x15
120kg x15
150kg x15

Lat Pulldown
(3x15)



Adductor popped again Friday night so skipped training yesterday as a result and went on a vodka-redbull tour of Dublin. Had low hopes for training today.. pleasantly surprised at how everything went. Left reps in the tank on both top sets of the deadlift.

COH

Bench
60kg (2x12)
80kg x12
100kg x12
120kg x3
140kg (2x5)

Close Grip
60kg x5
80kg x5
100kg x5
115kg x5
130kg (2x5)

Incline
60kg x5
80kg x5
100kg x5
120kg x5

Lat Pulldown/DB Shrugs/Tricep Pressdown
(3x12)




Am very sore.... And tired.... And Hungover. Shouldn't complain really but that session was an absolute grinder. Fingers crossed adductor is ok for some moderate squatting Wednesday

COH

Squat
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
*belt/rehbands*
220kg x8 (raw PR??)
180kg x12

RDL
60kg x5
100kg x5
140kg x5
180kg x8

Seated row/EZ curl
(3x15)


Was meant to get into heavy sleeves today.. But forgot. If the squat top set isnt a PR it def equals it. Weren't pretty! But then again either am I

imnothim

COH wrote: »

Squat
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
*belt/rehbands*
220kg x8 (raw PR??)
180kg x12

RDL
60kg x5
100kg x5
140kg x5
180kg x8

Seated row/EZ curl
(3x15)


Was meant to get into heavy sleeves today.. But forgot. If the squat top set isnt a PR it def equals it. Weren't pretty! But then again either am I

is that a set of 8 and 12 or multiple singles?

COH

imnothim wrote: »

is that a set of 8 and 12 or multiple singles?

A set of 8 and a set of 12. The only place to be doing singles is on a platform!

imnothim

love it, but dont quite get it. i can see curiosity gettting the better of me...

COH

imnothim wrote: »

love it, but dont quite get it

Its quite simple. Drop reps and increase weight each week towards comp... Start around seventy-something percent... let the higher rep PRs guarantee the lower ones, and stay under 90% until a couple weeks out. Then smash the granny out of it when it counts

Gets slightly more complicated for me since I have different rep PRs raw, in sleeves and in wraps... but the principle remains the same. So in the run up to the next comp with regards squatting I'll be aiming for a heavy 3-5RM second last session, and a heavy double in knee wraps 2 weeks out.

Its called...

'Cubeside for Athletic Functional Bast*rds 4.0 ... the Elite Strength Performance Method' (tm)

podge57

Nice PR! How'd the adductor hold up?

So are you only planning 1 session in wraps up to the comp? I'm debating whether to get some or not...

COH

podge57 wrote: »

Nice PR! How'd the adductor hold up?

Its ok, still aware that something isn't right though. Physio booked for next week.

So are you only planning 1 session in wraps up to the comp? I'm debating whether to get some or not...

Probably the last 2 sessions in wraps, if everything goes to plan I'll hit my old wrap PRs in heavy sleeves before then.

COH

Am very sore....

Seated OHP
Bar (2x12)
60kg x8
80kg x5
90kg x1
100kg x3... Disappointing
105kg x2 (angry PR)

Paused Close Grip Floor Press +40kg chain
Bar x5
60kg x5
80kg x5
100kg (3x5)... Tough enough

Dips/Inverted Row
(3x15)

Band Pressdowns/Band Facepulls
(3x15)

COH

Weekends training got cancelled on account of man plague.

Today...

Bench + miniband (narrowish grip pinkies on rings)
Bar 2x12
60kg (2x12)
80kg x10
100kg x10
120kg x1
*remove band*
140kg x8.... Apparantly anyway

Close Grip Bench
60kg x5
80kg x5
100kg x5
120kg x3
135kg x6

Incline Bench
60kg x5
80kg x5
100kg x5
115kg x1
130kg x5... Tidy

Lat Pulldown
(5x12)

Db Shrugs
55s (3x12)

Cable Tricep Pressdown
(3x15)



Was not expecting that to go well at all! Minimal kcals the past 2 days as I had to fast for a dexa scan and just no appetite on account of being sick so thought id just do a light session to stop the rot. Spotter adament i benched 140x8 completely unassisted.. I just dont believe him... Be nice if I did, but just no, and def not today. Incline was solid as hell looking forward to some PRs there soon I think 150 is the 1RM.

COH

Squat
60kg (3x5)
100kg x5
140kg x3
180kg x1
200kg x1
215kg x1
*belt/wrist wraps/rehbands*
230kg x5 (equals PR)

Stiff Leg Deads
60kg x5
100kg x5
140kg x5
*belt*
190kg x5

Dumbbell Row
62.5kg
(3x8)

COH

Seated OHP
Triples up to 100kg

Close Grip Floor Press (Paused) + 40kg Chain
bar (2x12)
60kg (3x5)
80kg x5
100kg (2x8)

That is all.

COH

Deadlift (double overhand/beltless)
60kg (5x5)
100kg x5
140kg x3
*Mixed Grip*
180kg x1
200kg x1
220kg x1
235kg x1... wtf
*Belt... just because*
250kg x3 (I think this is technically a PR.. lol)
220kg x8 (equals the all important all time 8RM)

SSB (Narrow-stance/Beltless/Groin Injury)
65 x10
85 x10
115kg x10

Seated Row/Lat Pulldown/Cable Pressdown
(3x10)



Had planned on a double or more in 220 deadlift today.. only because I haven't pulled over 210 since mid December :eek: As with the squatting I'm trying to stay belt free as long as possible and the 235 shot up. Actually felt more comfortable without the belt as I completely messed up my set up on the 250 set. I haven't pulled a heavy triple in a long time... went back over 18months of my log and couldn't find anything so its a PR by default having only pulled doubles and singles basically forever. 220 as a back off set because I was waiting for a rack... tidy result there too. Adductor is still acting up something fierce, the SSB was rough but loving the insane core pump from it.