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

COH

Didn't feel great coming into todays training at all....

Squats
60kg (3x5)
100kg (2x5)
*Belt*
140kg x3
160kg x1
*Rehbands*
180kg x1
200kg x1
220kg x1
*Light Sleeves*
240kg x1
*Metal Black Kneewraps*
260kg x3

Speed Pulls (Conventional)
200kg (8x2)

https://www.youtube.com/watch?v=dD3-ZezwcUw

Alf Veedersane

Niiiice. Maybe start earlier though so I can hang around to watch :-)

LaHaine

COH wrote: »

Didn't feel great coming into todays training at all....

Squats
60kg (3x5)
100kg (2x5)
*Belt*
140kg x3
160kg x1
*Rehbands*
180kg x1
200kg x1
220kg
*Light Sleeves*
240kg x1
*Metal Black Kneewraps*
260kg x3

Speed Pulls (Conventional)
200kg (8x2)

https://www.youtube.com/watch?v=dD3-ZezwcUw

F**king tank. No homo. Great lifting man.

COH

Am still in bits from Saturday's squatting. Took Sunday off to eat and chill out.... did some mobility yesterday but was a half hearted attempt at getting anything done.

Today
Bench 60kg (2x15)
80kg x15
100kg x12
120kg x10
*belt/wrist wraps/rehband elbow sleeves/paused reps*
140kg x6.... pr

Incline bench
60kg x8
80kg x8
100kg x8
120kg x8
> drop set 80kg x AMRAP

Top set on the bench was fine until after the 4th rep... 5th was tough, and the 6th was absolute balls out max effort. All reps done with little fingers inside rings (what I used to consider my close grip bench).. which I hate but still not 100% confident in my pec so I'll continue with the narrow grip to protect it.

COH

Yesterday - Rhomboids

Today

Seated DB pressed the 50s x7 then did a million shrugs and lat raises.

CM24

When pressing the 50's, do you have the bench positioned totally upright or do you not lean against it at all? I'm trying to figure out the safest way to shoulder press after hurting my lower back doing them standing a few months back. Also, do you have someone hand them to you or not? I find getting the first rep to be the hardest, and I'm only using 30's. The way I'm doing them now is sort of like an extremely inclined bench press, with a bit of an arch in my lower back. Not sure if this is safe or not.

COH

CM24 wrote: »

When pressing the 50's, do you have the bench positioned totally upright or do you not lean against it at all?

Not completely upright, first pin back so very high incline.

I'm trying to figure out the safest way to shoulder press after hurting my lower back doing them standing a few months back.

I've always preferred seated shoulder pressing. Used to always end up hyper extending on heavy sets standing and ended up in a pseudo standing incline bench position.

Also, do you have someone hand them to you or not? I find getting the first rep to be the hardest, and I'm only using 30's.

Yes, too guys handed me a dumbbell in each hand at the top for the top set. I'm fine getting anything up to 42.5s in place on my own but after that I get a hand getting them into the start position.

The way I'm doing them now is sort of like an extremely inclined bench press, with a bit of an arch in my lower back. Not sure if this is safe or not.

Sounds fine... provided you feel it working the right areas and if it causes your back no discomfort then it's probably grand. Just don't arch too much , depending on the nature and extent of your back injury that or hoisting the dumbbell into position could aggravate it.

COH

AM - Arms x 45mins

PM - Mobility ahead of tomorrows squats/deads. Hips and hamstrings are disgustingly tight so went at them with the new mobilidildo (TM) and hockey ball. Lots stretching and foam rolling too.. not planning on anything too heavy tomorrow but would love a shot of ~240x5 in sleeves. 210 for reps on the deads but I'll see how it all comes together on the day

COH

Disasterous session today. Felt great coming into it but as soon as I started squatting I knew something wasnt sittinf right in my lower back.

60kg 3x5
100kg 2x5
140kg x3
160kg x2
Rehbands
180kg x1
200kg x1
220kg x1
Sleeves
240kg x1.... easy but sore so racked it and called it a day.

Am updating this upside down in traction - multi tasking like a boss. I guess when 240 in sleeves is a bad day then things are still going well but am still rightly pissed off

Alf Veedersane

COH wrote: »

Disasterous session today. Felt great coming into it but as soon as I started squatting I knew something wasnt sittinf right in my lower back.

60kg 3x5
100kg 2x5
140kg x3
160kg x2
Rehbands
180kg x1
200kg x1
220kg x1
Sleeves
240kg x1.... easy but sore so racked it and called it a day.

Am updating this upside down in traction - multi tasking like a boss. I guess when 240 in sleeves is a bad day then things are still going well but am still rightly pissed off

Sounds like 'one of those days'. Not a bad day but a pain in the hole when you don't nail what you'd intended to. Next time out,it'll be a thing of beauty :-)

COH

Bench
60kg 2x15
80kg x12
100kg x12
120kg x8
*rehbands/wrist wraps*
140kg x7 Paused - PR
140kg x10 Touch and go - Equals PR

Incline Bench
60kg x5
80kg x5
100kg x5
120kg x5
140kg x3 - Equals PR
> Drop set 100kg x7
> Drop set 60kg x15

Incline DB Press
30s x8
40s x8
50s x8
62.5s x5 - PR

Lat Raises/Face pulls
(5x15)


Still benching with a narrow grip - starting to feel more natural now but my pec still isnt feeling 100%. Paused PR was tough... as was the second set touch and go which was purely for my ego. inclines felt great - Think my all time PR is 150x1 so am confident Id get close to that again now. Off to Amsterdam for the rest of the week in the morning

COH

Got the man-flu on holidays.. combine that with a continuously achey back for the past 2-3 weeks meant that since getting back I have done f*ck all training. Against my better judgement I decided to do some squatting on Sunday - got as far as 180 and called it a day. Felt unstable walking it out and uncomfortable out of the hole.

Pretty sure my pelvis is out of alignment and my sacrum is doing some ungodly popping and cracking so I'm going to assemble the cripple avengers and get fixed up. If I have to revert to becoming a pretend bench specialist in the mean time then so be it.

Yesterday - Rehab/Mobility
- hockey ball hips and glutes
- Bent myself over a keg
- Foam roll lats/ITBs/abductors
- Banded Kickbacks x billions with varying resistance
- Lots of stretching


Today
DB RDL (5x10)
Reverse Hyper + Bands (3x20)
GHR (5x8)
Back Extension (5x20)
Low Box Step Ups (3x8/8)
GHR Sit Ups - Many

Energy levels still very low so am recovered from the man-flu. Had planned on benching today but I have no morning clients tomorrow so going to save it for when I am rested. Am off to hang upside down for a while now - probably do some arms later to negate my Bridget Jones level carb guilt after Amsterdam.

COH

Bench (Narrow Grip)
60kg (3x15)
80kg x10
100kg x10
120kg x5
*wrist wraps/rehbands/paused reps)
140kg (10x3)

Incline Bench (Narrow Grip)
60kg x15
80kg x15
100kg x15

Decline Bench (Narrow Grip)
60kg x20
80kg x20
100kg x20

So yeah... that makes me Ronnie Coleman.

amazingemmet

I done 90% of the work on those triples, don't try and claim anything from my epic power spotting. :pac:

COH

amazingemmet wrote: »

I done 90% of the work on those triples, don't try and claim anything from my epic power spotting. :pac:

Your motivational mid-set quotes could use a bit of work

amazingemmet

I'm not used to motivating someone who can actually lift weight. I'll get the hang of it.

COH

Today - My pecs are in ribbons!

Chest Supported DB Row
Chest Supported Barbell Row
Lat Pulldown
Facepulls
- 4x15

An hour opening up my hips, hamstrings and glutes then 10mins in the squat position... which sucked the cosmic wang more then it should.

Hanley

IDIBISHDI

COH

Today - Supposed to squat today but did 90mins mobility instead. F*cking SI joint... No more GPC open for me anyway.

Seated DB OHP
Up to 38s x22reps

amazingemmet

What time you in tomorrow?

COH

amazingemmet wrote: »

What time you in tomorrow?

12(ish)... that means 11-4

amazingemmet

If I see you I can manually traction it out for you, might help if not will do during the week.

COH

Squats
- Non runner

Reverse Hyper
- Million reps

Hip Belt Squats
- 80kg x 5... interesting exercise

Am no longer Ronnie Coleman, seem to be edging closer and closer to Louie Simmons

oq4v3ht0u76kf2

What happened squatting through back pain? No jest, genuine question, what's up with you horse?

amazingemmet

COH wrote: »

Am no longer Ronnie Coleman, seem to be edging closer and closer to Louie Simmons

You got the exercise selection down, now you need some tats and some badass dogs

COH

Natalia Wet Holster wrote: »

What happened squatting through back pain? No jest, genuine question, what's up with you horse?

Squatting through good pain, no problem. Squatting through bad pain, big problem. My pain is neither, so I'll call it question mark pain... squatting through it could be grand, but since I don't know what it is its just as likely to set me back. At the risk of sounding like a complete c*nt I am also currently too strong for guesswork. I'm not sore enough to not train heavy, like I could go in right now and squat a quarter tonne or more no problem, but that's dangerous because I'm just sore enough to know that doing that could have some long term implications even if I don't feel it today.

Have had a great run of training as of late, best to take the foot off the gas then put the hammer down later on when it matters more. I'd have liked to do the GPC Open next month, and may still bench at it... but being balls to the wall strong is a long term game

amazingemmet wrote: »

You got the exercise selection down, now you need some tats and some badass dogs

And the monolift! (and the money... and the cool t-shirts too)




Long winded update because I just had back to back cancellations and have nothing better to do...

So, its been about a week since I did any meaningful training. Lots of mobility work in the mean time, everything looks/feels like its in alignment, and yet still feeling the annoying discomfort of niggley-bullsh*t-back-pain... Decided to go and make an intervention into my bodies plans to keep me off the platform for the forseeable future today and booked in with my physio.

- Pelvic alignment = good
- SI function = good
- Sacral popping = Not SI related
- Vertebral mobility = better than expected
- Glutes = textbook
- Got given out to for being proactive in recovering mobility, seems I'd have made his life easier if I had come in completely crocked and and blatantly lopsided. But I'm high maintenance like that.
- Got given a list of weaknesses that need to be improved upon... grand.
- Pronounced lateral shift during squat patterns, right side not doing its job, left side picking up the slack
- Left side = tight as f*ck, explains pain I had assumed was QL/Multifidus related on left side
- Right side = Useless as f*ck, explains general uselessness of right side.

Got some dry needling done on my spinal erectors/QL/Multifidus/Glutes... I really really dislike needles, so was dreading getting it done again (the last time being just after I got out of hospital when I exploded)... but already am already experiencing a lot of relief so can't argue with the results.

There is also a good chance that the last little meltdown in March was soft tissue related (as kevpants rightly said might be the case at the time) and that whatever happened may have led to a loss of support of one or more of the verterbrae, hence the centralised pain etc... So I may not be in as bad a shape as I had previously feared at all :cool:

Long story short - Best get the f*ck out of my way in 2014.


This is what little rods of steel going through your spinal erectors looks like... I equate it to a series of teeny-tiny rapes!

johnybean

Best log on boards.ie

That is all

COH

Bench Press (Narrow Grip)
65kg (2x15)
85kg x10
105kg x8
125kg x1
*Paused Reps/Wrist Wraps/Rehbands*
145kg (10x3) PR

Incline Bench
60kg x10
80kg x10
100kg x18

Decline Bench
60kg x10
80kg x10
100kg x20

the 145x3 is actually an all time paused 3rm. Quietly confident I'll beat that next week... lol. Very sore after the dry needling, bht feeling good. Booked back in for more next week.

COH

Yesterday
- SSB (5x10)
- GHR (5xAMRAP)
- Hamstring Curls (5 x feels good man...)
45mins Biceps/Triceps

Today
Seated Barbell OHP
20kg x10
40kg x10
60kg x8
80kg x5
90kg x2
100kg x1
110kg x1 (PR?)

Seated DB OHP
15s x10
25s x10
38s x21... lol

All the isolation exercises x30mins


Yesterday was more about maintaining movement as opposed to training, but am actually quite sore after it. Less than zero interest in training today at all, but I was in training a few guys so figured I may as well put some of last nights feasting to use. I think 110kg is an all time 1rm on that movement, a brief look back over the log tells me that I have worked up to reps on 100-105 last time I actually did it, which was months ago. I reckon 120+ is def there if I incorporate it back into the routine, I'll see.

Back is very sore - having been told by physios, voodoo doctors and everyone in between that there is no disc stuff going on I'm a little confused as to what is going on. Patience.....

COH

Yesterday
Upper back - Not worth logging the details, high rhomboid emphasis.

Today
Mobility/Rehab
- Back is still tight, so spent 45mins rolling and getting after my hips/hamstrings/glutes
- Culminated in some squatting with an empty bar and deadlifting a whopping 40kg. Patience running thin - it will take a considerable lesson in self restraint not to load up a bar this weekend.

Feels like a long LONG time ago I was squatting 260 for handy reps... only a month though, FML. If this week goes to plan I'll knock out a couple of triples with my paused 1RM on the bench (150kg). Could happen tomorrow, but Lee Priest is coming to Raw so not sure if I'll have time. Also got a couple of new York Power Bars today, they are f*cking sexual. Instantly prefer them to the Texas bars, but going to see how they hold up to heavy lifting before making final judgement.

Other observations
- I had forgotten how annoying students are.
- I witnessed weighted squat jumps onto a bosu ball at the weekend, possibly one of the stupidest things I've ever seen (and I've seen more stupid sh*t than most)
- Tom Hanks is the man.


/waffle