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

oq4v3ht0u76kf2

COH wrote: »

My wrists are beat up at the moment - thicker grip increases the contact area and I find it reduces pressure on the joint.

Gotcha. Cheers dude!

COH

Squats
60kg (3x5)
100kg (2x5)
*Belt*
140kg x3
165kg x1
*Sleeves*
180kg x15

Front Squat
60/80/100/120/140kg x3

Single Leg RDL
15s/20s/25s x10/10

Neutral Grip Pull Ups - (3xAMRAP)

Side Plank
3 poor efforts



Going to France for a long weekend so having to bunch the weeks training up a little - hamstrings and glutes were pretty sore after the weekends deads but squatting felt really strong. Nice one JOE for the spots. Front squats were rough as hell, was just wrecked after the squatting. Single leg stuff continues to be the bane of my existence...

COH

Bench - Comp Grip
60kg (3x10)
80kg x10
*Rehbands/wrist wraps*
102.5kg x25

Seated DB OHP
20s x15
25s x15
30s x15
35s x15
40s x15

Lat Raise/Cable Pressdown/Face Pulls
(3x20)

COH

Deadlift
60kg (8x5) [2convention - 2 less than conventional - 2 semi-sumo - 2 sumo]
100kg (2x5)
140kg x5
160kg x1
*Belt*
180kg x10 (conventional)

SSB
65kg x5
85kg x5
105kg x5
*Belt*
125kg x10

Rev.Grip Pulldown/DB Row/DB Curls
(5x10)




Feeling good - alot of training condensed into the past 4 days as I am away for the weekend.

COH

Bench - little finger on rings
(+fat gripz +monster mini band)
60kg (3x15)
80kg x12
100kg x12
120kg x1
*remove band*
130kg (2x9)

Close Grip Bench
(+ fat gripz)
60kg x8
80kg x8
100kg x8
120kg x10

Incline Bench
(+ fat gripz)
60kg x10
85kg x10
110kg x10

(Lat pulldown/Lat Raise/Cable Pressdown/Standing OHP)
- Loads

COH

Squats
60kg (3x5)
100kg (2x5)
*Belt/Rehbands*
140kg x3
160kg x1
180kg x1
200kg x7... thought I did 8 :mad:

Stiff Leg Deadlift
60kg x15
80kg x15
100kg x15
120kg x15

Hamstring Curl/Lat Pulldown/EZ Curl
(3x15)



That concludes this weeks installment of 'f*ck you back injury'. Youtube isn't working on my phone - vid is over on the raw condition facebook page

COH

Bench - Comp Grip + miniband
60kg (2x10)
80kg x10
*remove band - add wrist wraps + rehbands*
105kg x25

Seated OH DB Press
15s x10
22.5s x10
30s x10
37.5s x10
45s x10

Close Grip Pulldown/Seated Row/DB Curls
(5x12)

COH

*Longest warm up of all time... x2*

Sumo Deadlift
(double overhand/beltless)
60kg (2x10)
80kg x5
110kg x5
140kg x5
170kg x3
*belt/mixed grip*
190kg x1
200kg x1
210kg x5

SSB
65kg x8
105kg x8
145kg x8


Moved apartment at the weekend so hadnt trained since friday morning apart from 5 hours of cardio in IKEA. Never again! Veeeeery surprised at the deads today, , the most I've ever pulled sumo was 220x3 so to take 210x5 conservatively having not pulled sumo in forever is great. Went +20kg on last weeks SSB because why not. Benching tomorrow - plan is 135kg x5+ with fat gripz, should be fun.

COH

Bench + monster mini + fat grips
60kg (3x12)
80kg x12
100kg x10
120kg x3
*Remove Band*
135kg x6... lame
135kg x8... thats more like it

Close Grip Bench + fat grips
60kg x5
80kg x5
100kg x5
125kg (2x8)

Incline Bench + fat gips
60kg x8
80kg x8
100kg x8
115kg x8

Lat Raise/Lat Pulldown/Face Pulls
- Loads



The pain (good pain) in my hips, hamstrings, lower back and glutes after yesterday is off the charts... found it very hard to stay tight today. Its also far too warm to be strong, wintergreen was a terrible idea.

COH

Squatting with Mssrs. VIS VIRES and DaZa...

Squats
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
*sleeves*
220kg x5

Stiff Leg Deads
60kg x8
100kg x8
140kg x15

GHR - 3x15
Reverse Hyper -3x10
Hamstring Curl - 3x12



Beginning to feel strong(ish) again now. Bodyweight 101.5 last time I checked and have been eating rings around myself and taking creatine pre and post training so thought id be heavier. Squatting felt solid... vid is on the Raw facebook there. A bit of confidence under a bar and Ill be back playing with the big boys in no time

COH

Bench - comp grip
Bar (2x12)
60kg x12
80kg x12
110kg x23

Seates DB OHP
18s x10
26s x10
32s x10
40s x20

Lat Pulldown/Seated Row/Cable Pressdown/Face pull
- Loads



In ribbons after yesterday.. feels good. The bird deadlifted 100kg today... double bodyweight and a 25% increase on her previous 1RM. Epic

COH

Sumo Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1

Conventional Speed Deadlift
160kg (5x2)

... no time for anything else.

COH

After what in my mind was a useless session deadlifting yesterday having not really eaten or slept the night before I came home last night and and cooked up chicken fillets, a full rack of ribs, corn on the cob, a tray of baked sweet potato, some garlic bread and a bowl of choc icecream... then slept for 12 hours. Determined to have a good session today I blended up oats, banana, almond milk, whey isolate and peanut butter for breakfast, then 15g creatine and 5g HMB with loads of vit B and C about an hour before training... then had 500mgs caffeine and started benching...

Bench (pinkys on rings...) + Fat Grips + Monster Mini-band
60kg (3x15)
80kg x15
100kg x15
120kg x3
*Remove Band*
140kg x8.... Blamed a sh*t hand off then went again with someone more competent behind me...
140kg x10 ... (Equals previous PR without fat grips)

Close Grip Bench + Fat Grips
60kg x10
100kg x10
130kg x10

Incline Bench + Fat Grips
60kg x10
80kg x10
100kg x10
120kg x9... :mad:

Lat Pulldown
Pin 8/12/16 x8.... possibly some sort of PR

Lat Raise
15s (2xAMRAP)

So yeah - the food and sleep helped. All reps touch and go (obvs.) and nice to rapid fire off some top sets that equal all time PRs and the bench and close grip.

COH

If you want to get good at something do it often....

SSB Box Squat - 13.5'' box, Wide stance (Feet Outside Rack - Simulating toes at plates in sumo pull)
Bar - Lost count
45kg ... many sets
65kg ... many sets
85kg ... many sets
105kg (5x3)

Sumo Deadlift
60kg ... many sets
100kg ... many sets
140kg (8x3)

SSB Good Morning
(5x10)

Weighted Back Extension
50 Reps

Reverse Hyper
50 Reps




Box squatting was rough as a sandpaper ****... hips screaming throughout just really focusing on driving the knees out as aggressively as possible and fast off the box. Humbling experience... Sumo deadlift remains completely McF*cked on account of my insanely tight hamstrings and adductors. Its going to take ages to get that sorted, but it'll be fun when it comes good. Everything else just because when in doubt do more P-Chain.

imnothim

COH wrote: »

rough as a sandpaper ****

im going to try so hard to work that into a conversation tomorrow

COH

60kg (3x5)
100kg (2x5)
140kg x3
*Belt*
160kg x1
180kg x1
*Rehbands*
200kg x1
220kg x1
*Heavy Sleeves*
232.5kg x5

Stiff Leg Deads - (Bar to just below knee)
60kg x5
100kg x5
140kg x5
180kg x12


Hips, hamstrings and groin all felt on the verge of ripping on every set there after box squatting and sumo deads there during the week. Back felt a little off too, but not so bad that I'd deviate from the program that I'm making up as I go along. Few dodgey reps on account of tightness - all in all not bad. I have a vid of the whole thing I'll stick up later

COH

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

COH

Bench - Comp Grip + Monster Miniband
Bar (2x20)
60kg x10
80kg x10
100kg x3
*remove band*
115kg x20

Seated Barbell OHP
Bar x5
40kg x5
60kg x5
80kg x8,10,8

Lat Pulldown/Seated Row/Lat Raise
(3x Many)


Am very sore after yesterday... very very sore indeed

COH

Paused SSB Box Squat - 12.5" box - Sumo Stance
60kg (5x5)
80kg x5
100kg x5
120kg x5
145kg (5x5)

Sumo Deadlift
60kg (3x5)
100kg (3x5)
140kg x3
160kg x1
180kg x1
200kg x10...

SSB Good morning
(3x10)
Banded Reverse Hyper
(3x20)
Back Extension
(3x20)


18 weeks and 4 days until the GPC Irish Open.... tick tock tick tock

COH

Bench + Fat Gripz + Monster Mini
(Pinkys on rings)
65kg (2x15)
85kg x15
105kg x10
125kg x1
135kg 1
*remove band*
145kg x6
145kg x8

Close Grip Bench + Fat Gripz
65kg x6
85kg x6
105kg x6
135kg x6
135kg x7

Incline Bench + Fat Gripz
65kg x6
85kg x6
105kg x6
125kg x6

Lat PD/Tricep Pressdown/Facepull
- Loads

COH

Squats
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*Belt/Rehbands*
180kg x1
200kg x1
220kg x1
*Heavy Sleeves*
240kg x3


Sumo Deadlift
60kg (2x5)
100kg x3
140kg x3
180kg x1
*Belt*
200kg x1
220kg x5 (PR)
180kg x12
140kg x20

Lat Pulldown
(5x10)




I don't think I've ever really experienced an ass pump before.. but I was feeling awful J-Lo'd after the high rep back off sets on the sumo deads. Squatting felt hit and miss up to 200, but made the decision to just sack up and go for 240 as its the number I had in my mind to get back under before Christmas. Still finding my line on the sumo deads, had been getting really close to the bar, but I found bringing my stance in slightly and setting up away from the bar slightly like I used to pull conventional allows me to get much tighter and much more upright from the start. 220x3 was the old PR so delighted to knock out the rep PR.

COH

Bench - Comp Grip + Monster Miniband
Bar (2x20)
40kg x10
60kg x10
80kg x10
100kg x10
*remove band*
120kg x21
120kg x20

Seated Barbell OHP
Bar x12
40kg x12
60kg x12
80kg x12
80kg x12

Close Grip Pulldown
(3x10)
Seated Row
(3x10)
Lat Raise
(3x10)

COH

Sumo stance paused SSB box squat (12'' box)... FML..
65kg (3x5)
85kg x3
105kg x3
125kg x3
145kg x3
165kg x3

Sumo Speed Deadlift
140kg +40kg chain
(10x1) 45s rest

KB Step Ups (rack position)
(3x10/10)



My hips have gone on strike... hadn't planned on anything heavy today anyway but getting down to the box was agony and the start position for the pulls were all over the place.

COH

Bench - Comp Grip + Monster Mini Band
60kg (3x10)
80kg x10
100kg x10
120kg x8 (monster mini PR)
140kg x
*wrist wraps/belt*
152.5kg x1 (monster mini PR)
*Remove Band - add Rehband elbow sleeves*
162.5kg x1
170kg x1
177.5kg x F
177.5kg x1 (5kg PR)


Pretty nasty pec strain locking out the second attempt on 177.5... f*ck it though, totally worth it. I will most likely spend the rest of my life now trying to get to 180! A couple of decent banded bench PRs in the warm up too... given that it was 40 billion degrees in the gym and that I hadn't slept last night I am absolutely delighted with the top set.... hopefully I haven't done much damage, bit of swelling around the arm pit but compressed with ice now and fingers crossed be good to go for some squatting tomorrow.

COH

Squats
- warm ups... blah blah blah...
180kg x20 (PR)

Well thats that 400lb monkey off my back. Am positively f*cked now, pec is imploding, everything is feeling beat up.. going to Portugal Saturday morning... see you all in 2 weeks

Sangre

COH wrote: »

Squats
- warm ups... blah blah blah...
180kg x20 (PR)

Well thats that 400lb monkey off my back. Am positively f*cked now, pec is imploding, everything is feeling beat up.. going to Portugal Saturday morning... see you all in 2 weeks

You. Are. A. Freak!

COH

Got back from Portugal last night.. the pec strain hasn't passed yet spent the majority of the holiday unable to even swim. I noticed a little dent too... I don't know if it was there already but doesnt look familiar so might have paid the price for a big bench with a little tear. Ah well - at least that's both sides in balance now. Had a techno gym where we stayed so did as much as I could while away. Did zero mobility, stretching or anything beneficial at all, but I did eat a pretty constant stream of steak and ice cream. Tight as f*ck now...

Today...

Overhead Squats
- up to 80kg x1.

Not sure what's respectable here so I'll just shoot for 100+

Squats
60kg (3x5)
100kg (2x5)
140kg x5
160kg x3
180kg x1
200kg x8

Stiff Legs
3x8...nominal weight

Flat Dumbbell Press (close/neutral grip)
10s> 30s x12



Well, that absolutely sucked beyond all belief - felt crushed after squatting. All I'm going to train for is 250 this training cycle so not the worst start just seem to have completely forgotten how to squat. Stiff legs didn't feel great at all so left it at 60kg... am assuming everything will settle down once the last of the holiday sand oozes from my enormous gaping mangina. I tried some light benching (40kg) after - pec did not want to cooperate. I'll give it another blast soon

COH

Flat DB Press
10s > 40s x20

Incline Bench
20>60kg x20

All the cable flies....


This is progress. F*ck you pec...

COH

Today
- Functional arms day - 60 mins of every bicep and tricep exercise I could think of. The face down preachers using the hamstring curl machine really hit the upper inner outter head of the bit between the shoulder and elbow.

Followed by...
- an hour rolling my adductors with a broom stick. The least fun I think I have literally ever had.

Followed by...
One solitary paused rep with the SSB (105kg)

Comprehensive would be an understatement.

COH

Sumo Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
210kg x5

SSB
65kg x5
85kg x5
105kg x5
125kg x3
145kg x3

Leg Press/Hamstring Curl/Leg Ext
(5x12)