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

COH

Leg Press
1,2,3,4,5,6,7,8,9,10plates each side x10

Front squat
40,60,80,100,120kg x10 (PR)
140kg x7 (PR)

Lunges
60,70,80kg x8 each leg

Leg extension
Stack x20,20,20,20,20

Calf Press
Stack x20,20,20,20,20


Back DOM'd to bits after yesterdays deadlifting so wasn't planning on doing much. Was going to take the day off actually. In hindsight that would have been an awful idea, great session. Front squats felt great this time round, as did everything else. Was going to go heavier on the lunges but didnt want to risk hurting my shoulder cleaning the bar up. And now to celebrate finally being hangover free by going to Dicey's and ruining myself!

itsallaboutheL

COH wrote: »

Leg Press
1,2,3,4,5,6,7,8,9,10plates each side x10

You sick ****

Magic Eight Ball

COH wrote: »

Deadlift

200kg x12 (PR)

https://www.youtube.com/watch?v=lgoXUzIwXk0

COH

DM Mil Press
20,25,30,35s x8
42.5s x6

Standing Mil Press (3inch thick bar)
40,60,80kg x6
90kg x4
100kg x2 (should have been 3 but lost balance on the lockout)

Lat Raise
10s x20
12.5s x16
15s x12
17.5s x10
20s x8

Facepulls
Stack x12,12,12

COH

Bench
60kg (2x10)
80kg (2x10)
100kg (2x20)

Cable Pressdown
Stack (3x20)

Flat DB Press
25,35,55s x12

COH

Training today with Liam Henners....

Deadlift
60,100kg x5
140kg x3
180kg x2
215kg x1
245kg x3,3,2 (PR)

Barbell Row
100,140,180x10

Some fugly-ass deads today, but I'll take'em.

COH

Training with L, Cardio, JayRoc et al

Squats (belt/wrist wraps)
60,100kg x5
140,180kg x3
220kg x1

Threw on the centurion, and immediately forgot how to squat in it - bombed on 260. Didn't feel heavy, not concerned I'll start back using it with a bit more regularity soon. I'd have forced the issue, but I dont want to tweak my back again now that coming to the business end of the deadlifting programme.

Front squats
60,100kg x5
120kg x3
140,160,170kg x1

Lunges
60,80,100kg x6 (PR)


Depth on the squats/front squats was solid. Lunges were painful. Good session all round. Getting out of the centurion took fúcking ages!

itsallaboutheL

Those lunges were ****ing sick

COH

Deadlift
60,100kg x5
140kg x3
180kg x1
210kg x10 (PR) - Supposed to be 210 (3x3)

Bench
60,80,100,120kg x5
137.5kg (2x5)

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

Incline Bench
60,80,100kg x5
115kg (2x5)

Rack pulls - below knee
70,120,160,200,240,260kg x3

VIS VIRES

Thats savage deadlifting man..

COH

VIS VIRES wrote: »

Thats savage deadlifting man..

Cheers man, I want your max!

VIS VIRES

COH wrote: »

Cheers man, I want your max!

You can have it. I'm board with 270 i want more:P

I'm sure you'll hit it next time you test....

COH

Fat bar push press
60,70,80kg x5
80,100,105,110kg x1

Clean/Press
60,70,80,90,100kg x1

Barbell row
100kg x20,20,20

Facepulls
stack x10,10,10

COH

Close Grip Bench
60,80,100,120kg x5

Bench
60,80kg x10
100kg (10x10)

Cable Press Down
Stack x20,20,20

Flys
10,12.5,15 x12

Ive decided to change my grip on the bench to see if it helps my shoulders. Moving from a Wendler grip to a more conventional middle finger on the rings grip. Alot of volume today, but by the end of it it felt pretty comfortable-ish, definately found a solid groove on some of the sets. Happy with the reps on 100, so hopefully the strength wont nose dive as I assumed it would.

COH

Deadlift
60,100kg x5
140kg x3
180,220kg x1
255kg x1
255kg x2 (PR)
255kg x1 +10sec hold

Barbell Row
100,120,140,160kg x8

DB Row
70kg x12,12

Impromptu hungover pre breakfast session in work. Surprisingly good.

COH

Yesterday

DB Mil Press
20,25,30,35,40s x8

Push Press
60,80kg x5
100kg x3
120kg x fail

Lat raise
10,12.5,15s x12

---

Today

Bench (Wide Grip- day 2)

60,80,100kg x10
120kg x3
140kg x3
142.5kg x2
145kg x2

Close Grip Bench
60,100kg x6
130kg x3
130kg x3

Incline Bench
60kg x6
100kg x6
120kg x3
120kg x3


Still coming to terms with the wide grip bench, but felt solid enough today. Was meant to be a rest day, but feel a cold coming on so wanted to get it done. CGB and incline were easy as hell.

COH

Deadlift
60,100kg x5
140kg x3
180kg x1
215kg x9

Lat pulldown/seated row
5x12




Really wanted the 10th rep on 215, was so close but couldnt lock it out fully.

COH

Everything today in the Elite knee sleeves

Front squats
60kg (3x5)
80kg x5
100kg x3
120kg x1
140kg x1
150kg x1
160kg x1

Box Squats - sumo stance, middle box
100kg x5
140kg x5
180kg x5
220kg x5
260kg x3 (PR)
280kg x fail

Walking Lunges
60kg x5 each leg
80kg x5
100kg x5
120kg x7 each leg (PR)

Leg Press
1,2,3,4,5,6,7,8 plates each side x12
10 plates each side x20

Leg Extension
Stack x20,20,20

Leg Curl
Pin 12,14,16 x12

Seated Calf Press
Stack x20,20,20,20,20



Good day at the office. Big thanks to cardio and jayroc for the spots etc. So pissed off I didnt get the 280 box squat, bar was slightly off centre, got down onto the box and was feeling good but died about an inch back up off it so dropped it onto the safety bars. I will get this soon. 260kg is a 40kg PR on these anyway. Cardios squats weren't ugly for once, fair play on those. Quite sore now, off to eat some **** that used to go moo

cardio,shoot me

COH wrote: »

Good day at the office. Big thanks to cardio and jayroc for the spots etc. So pissed off I didnt get the 280 box squat, bar was slightly off centre, got down onto the box and was feeling good but died about an inch back up off it so dropped it onto the safety bars. I will get this soon. 260kg is a 40kg PR on these anyway. Cardios squats weren't ugly for once, fair play on those. Quite sore now, off to eat some **** that used to go moo

you love my bounce and get shot forward squats. sitting into squats today felt un-natural lol

itsallaboutheL

cardio,shoot me wrote: »

you love my bounce and get shot forward squats. sitting into squats today felt un-natural lol

i believe i've heard them refered to as collapsible goodmornings

Magic Eight Ball

Epic leg session.

Pavel66

For some reason, I have only noticed this log now

You are one strong motherfcuker :eek:

COH

Pavel66 wrote: »

For some reason, I have only noticed this log now

You are one strong motherfcuker :eek:

Cheers man, are you still training in hercs at lunchtime? I think I've seen you down there

Inspector Coptoor

your log title should be:

"No messin now, just lift the f**king thing"

:-)

G86

Liam Henners257 wrote: »

your log title should be:

"No messin now, just lift the f**king thing"

:-)

haha, so true!

COH

Bench - Wide Grip Day 3
60kg x10
100kg x10
120kg x10
140kg x5
100kg x10
100kg x10

Cable Pressdown
Stack x12,12,12

Flat DB Press
35s x10
42.5s x10
55s x10


Bench is starting to click nicely, no wrist wraps until the 140 set. Had Tommy check the form etc. everything was slow and controlled. Probably stupid going heavy again today, but really want to drill this technique.

Pavel66

COH wrote: »

Cheers man, are you still training in hercs at lunchtime? I think I've seen you down there

Yeah, sometimes and sometimes at about 4.15. Haven't got a clue who you are though??

itsallaboutheL

COH wrote: »

Bench - Wide Grip Day 3
60kg x10
100kg x10
120kg x10
140kg x5
100kg x10
100kg x10

jesus wept.

COH

Fat Bar Push-Press
40,50,60kg x8
70,80kg x5
90kg x3
100kg x1
105kg x1
110kg x1
115kg xfail
115kg x1 (PR)

DB mil Press
25,30,35s x8
42.5x x4

Lat raise
(5x10)

Face pulls - Standing
(3x10)

Face Pulls - Kneeling
(3x10)

Hanley

COH wrote: »

Fat Bar Push-Press

115kg x1 (PR)

Total IDIBISHDI!