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

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List of people who believed you would stick to 5kg per week:

COH

Natalia Wet Holster wrote: »

List of people who believed you would stick to 5kg per week:

List of people who can go f*ck themselves...

1 - Natalia Wet Holster

COH

Training with VIS VIRES today in Raw...

Squat
60kg x5
80kg x5
100kg x5
120kg x5
140kg x15... last rep paused like a boss

Deadlift
70kg (2x5)
110kg x5
150kg x5
170kg x8

Some upper back accessory work and a beast box from Aussie BBQ. Left reps in the tank in both squats and deads.. hopefully bench tomorrow

COH

Band Pressdown x15
Band Facepull x15
Band Fly x15
Band Bench x15

Bench Press + Light Band
60kg x10
80kg x10
100kg x5
115kg x1
130kg x1
*Remove Band*
110kg x20


Close Grip Bench
70kg x5
90kg x5
110kg x15

Incline Bench
50kg x5
70kg x5
90kg x5
110kg x10


Lat Pulldown
(5x10)


Seated Row
(5x10)


Maximised my extreme gains with a post training steak sandwich, aussie burger and sweet potato fries with the ever massive DaZa. All sets on the bench/CG/incline were balls out - right to the wall on each. Head to toe sore after yesterdays squats/deads so found it hard to get and stay tight but job done anyway hey were the numbers I was after. Took a heavy single against the light band just to get comfortable under something that felt moderately heavy again but still don't plan on doing anything too heavy off the chest for another few weeks. Pec feels brand new.

COH

Squat
60kg (3x5)
80kg x5
100kg x3
120kg x1
140kg x25 :cool:

Deadlift
60kg (2x5)
100kg x5
140kg x1
180kg x10

Band Assisted Pull Ups
(3xAMRAP)@Medium Band


Had a decent Sundays feasting yesterday so bumped tomorrows training up a day. Squats felt great - the engine or lack thereof probably let me down as the 25th rep was as quick as the first. Deadlifts were tough from the start as my legs were shaking getting down to the bar but was delighted to knock the 4 plates out for a conservative 10 reps. Starting to enjoy training again finally!

RidleyRider

Great to see you getting back to your old ways dude!

What's the plan going forward?

COH

RidleyRider wrote: »

Great to see you getting back to your old ways dude!

What's the plan going forward?

Thanks.

Plan going forwards is to simply continue moving forwards, enjoy my training and see where it takes me. I don't see any reason not to compete again but its not an immediate priority. I have some major career orientated projects in the immediate pipeline so I can't afford to make bits if myself again. Bodyweight is almost 13kg down on what it was when I was preparing for comps this time last year so I don't think I'll be setting the world alight with any big lifts for the foreseeable future!

COH

Triple Set 1 - Band Press-down/EZ Bar Curl/DB Lateral Raise
A1 50X0 x8
A2 2010 x8
A3 1111 x8
(4sets)

Triple Set 2 - DB Curl/Band Kickback/Band Pull Apart
B1 50X0 x8
B2 2010 x8
B3 1111 x8
(4sets)

Triple Set 3 - OH Band Extension/Straight bar curl/Arnold Prsss
C1 50X0 x8
C2 2010 x8
C3 1111 x8
(4sets)



Kind of like before... A1/A2/A3 (24reps) on each exercise triple setted.. so 4 sets of 72 reps each total tri-set. Carry the 4, multiply the x over minus the power of stuff....Yeah... 864 reps of pure ego! What else would you be doing on a rest day...

Everything south of the nipple is wrote off after yesterdays training..

Hanley

What's with the band assisted pull ups? too fat to do them normally?

COH

Hanley wrote: »

What's with the band assisted pull ups? too fat to do them normally?

Just protecting my right shoulder until I know its 100%

COH

Day of abject failure...

Bench + Band
60kg (2x20)
80kg x10
100kg x8
120kg x1
140kg x1
*Remove Band*
115kg x19.75...:mad:

Close Grip Bench
60kg x5
80kg x5
100kg x3
115kg x13..:(

Incline Bench
60kg x5
80kg x5
100kg x3
115kg x8

Lat Pulldown
Pin 14x6
Pin 12 x8
Pin 10 x10
Pin 8 x12
Pin 6 x15
Pin 4 x20

Face Pulls
(5x15)

Still in a heap after Mondays squatting.. will kill off the remaining DOMS with some squats/deads tomorrow.

COH

Session with Mr Hanley in Raw...

Squat
60kg (3x5)
80kg x3
100kg x3
120kg x1
140kg x1
160kg x10... piece of p1ss

Deadlift
60kg (2x5)
100kg x3
140kg x3
165kg x1
190kg x5... easy

Hamstring Curl
(5x8)

COH

Oops... looks like I was supposes to bench today. I'll do it tomorrow instead. Anyway...

Squat
60kg (3x5)
80kg x3
100kg x3
120kg x2
140kg x1
160kg x15

Deadlift
70kg (2x5)
110kg x3
150kg x1
170kg x1
190kg x10

Seated Row
(5x10)

Hamstring Curl
(5x10)

COH

Benchin' @RevFit

Bench + Band
60kg (2x15)
80kg x5
100kg x5
120kg x1
140kg x1
*Remove Band*
100kg x20

Close Grip Bench x5 (60/80100/120kg)
Band Pressdown x12
Reverse Band Fly x25


Was hoping for 150 plus the band today but knew as soon as I took 140 out that it wouldn't be happening. Nice to train somewhere other than raw - Hanley has a class set up out there.

Probably do some arms tomorrow then squat/pull and bench once more each before I head off to Sweden next week. Not sure what numbers to aim for but feeling strong on all fronts again... sneaky comp later in the year maybe? Watch this space!

COH

Super Set 1 - Band Press-down/Swiss Bar Curl
A1 50X0 x8
A2 2010 x8
A3 1111 x8
(4sets)

Super Set 2 - DB Curl/Swiss Bar Incline Skullcrusher
B1 50X0 x8
B2 2010 x8
B3 1111 x8
(4sets)

Super Set 3 - Swiss Bar Bench/Straight Bar Curl
C1 50X0 x8
C2 2010 x8
C3 1111 x8
(4sets)

Then had some extra time to kill...

Triple Set - Spud Towel Tricep Pressdown/Towel Curl/FacePull
3x20/20/20 (no tempo)

Lat Raises
4xAMRAP... Nice hip extension at the end :cool:

Anyone that says sessions like that aren't enjoyable are windowlickers!

COH

Squat
60kg (3x5)
80kg x3
100kg x3
120kg x3
140kg x3
160kg x3
170kg x10

Deadlift
60kg (2x5)
100kg x3
140kg x3
180kg x1
200kg x8

GHR
(3x5)

Lat Pulldown
(5x8)

About 20mins voodoo flossing various bits and pieces... left elbow in particular was feeling pretty beat up. All good now - hopefully get another couple sessions in before Sweden on Tuesday

COH

Definitely riding the crest of a wave at the momenr... zero DOMS after yesterdays exploits and a great session done this morning before breakfast...

*Worlds most awesome bench/scap + upper back stability warm up*

Bench + mini band
60kg (2x10)
80kg x5
100kg x5
120kg x2
135kg x1
147.5kg x1 (PR of sorts)
*Remove Band*
117.5kg x15

Paused Close Grip Bench
60kg x8
80kg x8
100kg x8
120kg x8

Incline Bench
60kg x8
80kg x8
100kg x8
120kg x8


147.5kg with bands was a grinder as were the 8th reps on close grip and inclines. Wrecked now, weekend off training now for a seminar while my girlfriend unleashes hell at the IDFPA nationals. Hoping to get one last squat/deadlift session done on Monday but its looking like I've a full diary of coaching. Can think of worse complaints though

COH

10am

6 rounds of.....

A1) Squat 140kg x2 @2010, x1@10-010*
A2) Lying Hamstring Curl x5 @5010 (dorsiflex concentric, platarflex eccentric)

Then...

B)Suicide Squat** 160kg x1 dropset (9drops x1 rep to 100kg)***

C)Lying Leg Curl establish 5RM > drop set 25 more total reps dropping as necessary to complete prescribed reps

*10 second eccentrics can basically go f*ck themselves
** Bar loaded with small bumper plates, could have done this starting heavier. No re-rack between reps, side spotters unloaded plates as necessary until 10 reps complete
***one of the guys I was training with then proceeded to vomit, lol.


12PM

As many rounds as possible in 20mins of...

A1) Elevated Heal (4inch) Squat* 100kg x2 @5010
A2) Snatch Grip Deadlift 120kg x2 @5010


*May as well have been squatting in stilettoes, my poor VMO

2PM

As many rounds as possible in 20mins of...

A1)Russian Dumbbell High Step Up* x6 e/s @2010
A2)Reverse Hyper x6 @2010

*Box set so that hips well below knees at start, opposite knee pulled high on stepping up. Sweaty.


4PM

Leg Press... no rest end to end, no locking out...

> Establish rough 12RM @4010 then...
> 12 Reps at same weight/tempo
> 8 Ecccentric Reps same weight/tempo*
> Drop weight 20% and AMRAP at same tempo
> 8 Eccentric reps at same tempo
> Drop weight 20% and AMRAP at same tempo
> 8 Eccentric reps at same weight/temp

*Use hands t push knees to help drive concentric to start position. Longest set of all time, and largest quad pump.





Baring in mind that I have already squatted x2 and deadlifted x2 this week the timing of these sessions was less than ideal. I knew I was doing a seminar this weekend with a <90kg strongman competitor from the UK... was unsure as to the schedule for the day so I actually left my apartment without training gear thinking it'll be all talk and banter etc. plus I have DOMS head to toe so am unlikely to do anything anyway. Walked towards town to get a taxi and said f*ck it I'll drop into RAW and collect some training gear on the off chance we have to do some technique work etc. Then I met Tom Hibbert, Tom is all business and Tom said get ready to f*cking train... I then realised that all that squatting and pulling I did midweek was about to come back and significantly bite me in the ass, which it did!

Many quest bars were consumed, many many many, and I picked up some savage info that I can use on myself and my clients going forwards (If I ever walk again).

Tomorrow is strongman and upper body training ... I am dreading it but I'm sure it'll be fun(ish). Chances of getting one last decent squat pull session on Monday are now significantly reduced... roll on a deload week

COH

Today (mainly writing this to remember it myself)

Log progressions...
Start position (handle angle)
Log Deadlift x3
Log Deadlift > Squat x3
Log Deadlift > Squat > Clean x3
Log Deadlift > Squat > Clean > Pushpress x3
> Strict Press x3
Log Power Clean
+ Press x3

Log to overhead (single movement from squat) x3

Axl Clean
+ Push Press x3

'Hitler Clean'
+ Push Press x3

Superyoke/tire technique work.

Awesome weekend... am in bits. Chances of training tomorrow are nil.

Hanley

I'm so ****ing depressed I missed this.

Who vomited? When are we having coffee so you can tell me about it?*

*and by that I mean "when am I drinking coffee, while you eat quest bars, so you can tell me about it?

COH

Hanley wrote: »

I'm so ****ing depressed I missed this.

That's what you get for prioriting 'friends' and sh*t.... I was smart enough to burn my girlfriend for the weekend to go

Who vomited?

I'll never tell! (Sean)

When are we having coffee so you can tell me about it?*

*and by that I mean "when am I drinking coffee, while you eat quest bars, so you can tell me about it?

When I get back from OPT in Sweden next week... if the Friday gig is going ahead tag me in something on facebook

COH

Today... in Crossfit Uppsala

Squat
60kg (3x5)
80kg x3
100kg x3
120kg x3
140kg x3
160kg x3
180kg x1
200kg x5

(Speed) Deadlift (gone wrong)
70kg (2x5)
120kg x2
150kg x2
170kg x2
190kg x2
210kg x2

I am so f*cking paleo right now.

Hanley

I hope you're having a terrible time.

COH

Hanley wrote: »

I hope you're having a terrible time.

Kiss my perfectly sculpted ass...

COH

Quick lunchtime session...

Bench... All Paused
60kg (2x8)
70kg x8
80kg x8
90kg x8
120kg (2x8)

Close Grip Foam Roller Bench
80kg 3xAMRAP @40X0

Reverse Hyper
(5x15)

Green Band Pressdown/DB Lat Raise
3xAMRAP/AMRAP


Swolest motherf*cker in Uppsala

COH

Squat
60kg x5
80kg x5
100kg x5
120kg x3
140kg x1
160kg x1
180kg x1
195kg x1
210kg x2... easy

Speed Deadlift
60kg (2x5)
80kg x2
100kg x2
120kg x2
140kg x2
160kg x2
175kg x2
190kg x2

Happy with the squat. Deads were easy as hell just like I wanted them to be

COH

A) Bench
60kg (2x15)
80kg x10
100kg x10
120kg x3
140kg x5
100kg (3x15)

3 Rounds for Pump
B1) Incline DB Press x30
B2) Lat Raise x30
B3) Tricep Pressdown x30

COH

Squat
60kg (3x5)
80kg x5
100kg x5
120kg x3
140kg x3
160kg x1
180kg x1
200kg x1
220kg x3


Deadlift
60kg (2x5)
100kg x5
140kg x3
160kg x1
180kg x1
200kg x1
215kg x4


Front Squat
60kg x5
80kg x5
100kg x5
120kg x5


Lat Pulldown
Pin 6x8
Pin 8x8
Pin 10x8
Pin 12x8
Pin 14x8


Weighted Abz
(5x20)


This is my happy place...........

RidleyRider

Great to see you back lifting heavy dude!

COH

RidleyRider wrote: »

Great to see you back lifting heavy dude!

Its not heavy.. yet

*Warm Up*
- Americano + talk sh*t for two hours
- Counter burger with all the trimmings
- Moderate stroll to gym

Incline Bench
Bar x15
40kg x15
60kg x15
80kg x15
100kg x15
80kg x15
60kg x15

Lat Raise
(5x15) + Worlds largest drop set

3 Rounds
EZ Bar Curl x20
Tricep Extension x20
Band Pull Apart x20


Bodyweight this morning was 97.7kg... unexpected but I'll take it. Thought for sure I'd be back up in triple digits after the week away despite eating well for the most part. Who'd have thought progressive training and a clean diet would get you places...