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

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    #1382
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    What are we doing Saturday in raw...?


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    #1383
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Hanley wrote: »
    What are we doing Saturday in raw...?

    I won't have time to train at all Saturday.. coaching all morning then I'm moving apartment lunchtime ... I'm sure I could structure it into some sort of Dan John style loaded carry medley?

    Most likely squat something moderate and uninteresting tomorrow or Friday then do some heavy pressing Sunday afternoon


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    #1384
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Less than minus interest in training today after a week of 5am starts, but how and ever...

    Squat
    60kg (3x5)
    80kg x3
    100kg x3
    120kg x3
    140kg x3
    160kg x3
    *belt/sleeves*
    175kg (2x12)

    Sumo Deadlift (moderate stance)
    60kg (2x5)
    100kg x5
    140kg x5
    160kg x5
    180kg x12

    Banded Reverse Hyper
    (3x20)

    Banded Ab Pulldown
    (3x20)


    When in doubt: Build a better foundation. Enjoyed that session. Next up some close grip benching. Arms are off the DOMS chart after yesterdays 30minute gunz-a-thon so I'll probably have a muck session tomorrow or leave it til Sunday (unlikely).


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    #1385
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Training with VIS VIRES today... between us we almost weigh as much as a credible powerlifter..


    Bench + Band
    60kg (2x10)
    80kg x5
    100kg x5
    120kg x1
    *remove band*
    135kg x1
    150kg x2.... over 1.5bw which is kinda sad

    Mini Band Assisted Bench
    100kg x5
    120kg x5
    140kg x8

    Incline Bench
    60kg x5
    80kg x5
    100kg x12



    Slight pec strain after that.. but nothing major. Good weeks training done and in agony in all the right places head to toe.


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    #1386
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Sumo Deadlift
    60kg (3x5)
    80kg x3
    100kg x3
    120kg x3
    140kg x3
    *belt*
    160kg x3
    *straps*
    180kg x20

    SSB
    65kg x5
    85kg x5
    105kg x5
    125kg x12

    Leg Extension
    (4x15)

    Banded Reverse Hyper
    (3x20)



    All the things that make sumos easy are DOMS'ed to bits after moving house on Saturday so why not make things difficult for myself. Wont be doing any 20rep sumos again in a hurry... Ouch. Straps on the top set because I wanted to keep things double overhand to avoid any torque.


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    #1387
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    *5 Rounds*
    A1) Band Fly x15 (light bands) @3130
    A2) Floor Press x5 100kg @33X0

    B)Trap 3 Raise x8 @40X0
    -5kg
    -7.5kg
    -10kg

    C) Prone 'W' + Extension
    -2.5kg bells (5x8)


    More re/pre-hab on the strained right pec than actual training. Bit of a non event, just the job. In a hoop after yesterdays sumo dead but in all the right places.


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    #1388
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Bench + Small Band (All Paused)
    60kg (2x10)
    80kg x3
    100kg x3
    120kg x1
    *Remove Band*
    130kg (5x4).... feeling exceedingly weak

    Incline Bench
    60kg x5
    70kg x5
    80kg x5
    90kg x5
    100kg x5
    110kg x5

    Had to cut the session short due to a scheduling mix up but the pec held up fine despite feeling weak as a kitten. Some form of squatting/deadlifting on the cards for tomorrow or Saturday depending on how much sleep I get tonight.


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    #1389
    chriity139
    Registered Users Posts: 939 ✭✭✭chriity139


    How come on your light benches you wear a small band then when you get heavy you take it off ?


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    #1390
    oq4v3ht0u76kf2
    Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    chriity139 wrote: »
    How come on your light benches you wear a small band then when you get heavy you take it off ?

    I think he benches against the band during warm-ups to provide some overload as he works up. Could be wrong.


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    #1391
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Natalia Wet Holster wrote: »
    I think he benches against the band during warm-ups to provide some overload as he works up. Could be wrong.

    Yeah its against a band looped around my back... Overload the triceps to make the warm ups harder and focus on bar speed.

    Today... with VIS VIRES in RAW

    Squat
    60kg (3x5)
    80kg x3
    100kg x3
    120kg x3
    *belt*
    140kg x2
    160kg x1
    *sleeves*
    180kg x12... couldn't find a comfortable line at all

    Speed Sumos
    70kg x5
    110kg x5
    150kg x3
    *belt*
    170x2
    190kg x2
    190kg x2
    190kg x2
    190kg x2
    *F*ck it*
    190kg x10

    Worlds Most Elite Reverse Hyper Set Up (against bands)
    (4x20)

    Lying Hamstring Curl
    (5x8)

    Ab Pulldown (Green band)
    (3x20)


    Double digit bodyweight is really messing up my leverages.


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    #1392
    chriity139
    Registered Users Posts: 939 ✭✭✭chriity139


    Natalia Wet Holster wrote: »
    I think he benches against the band during warm-ups to provide some overload as he works up. Could be wrong.

    Never heard of that before, interesting way to get an overload.


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    #1393
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Quick session on account of having the busiest long weekend ever...

    Bench (All paused)
    60kg x10
    80kg x10
    100kg x10
    *wrist wraps etc*
    117.5kg x3
    120kg x3
    122.5kg x3
    125kg x3
    127.5kg x3
    130kg x3
    132.5kg x3
    135kg x3

    Incline Bench
    Bar (2x10)
    60kg x3
    80kg x3
    100kg x3
    120kg x3

    - 3 rounds:
    Lat raise x20
    Band pull apart x20
    Band facepulls x20


    Highlight of that session was shouting at some guy across the gym not to be such a c*nt dropping the texas bar from overhead onto the safety pins... then seeing him do tricep extensions and telling him not to drop the rope... then compounding his embarrassment by seeing him leave and telling him not to drop the door.

    Then seeing him come back in and sign up for some coaching...


    And people say I'm not approachable... pffffffffft

    #toosoundforlife


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    #1394
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Dropping from overhead onto pins?! And you didn't beat him to death with the bar? You're pretty calm these days.


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    #1395
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Hanley wrote: »
    Dropping from overhead onto pins?! And you didn't beat him to death with the bar? You're pretty calm these days.

    If it had been any one of my bars his head would have been impaled on a leoko powerbar


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    #1396
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Sumo Deadlift
    60kg (3x5)
    80kg x5
    100kg x5
    120kg x5
    140kg x5
    160kg x2
    *belt*
    180kg x1
    200kg x8.... lame

    SSB
    65kg x3
    85kg x3
    105kg x3
    125kg x3
    145kg x3
    165kg x2... the padding slipped

    SSB GMs
    45kg x8
    65kg x8
    85kg x8... that hit the right spots

    Conventional Rack Pull (lowest pin/below kneecap)
    60kg x5
    100kg x5
    140kg x5
    180kg x12


    Thoughts: Bleh


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    #1397
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »

    SSB
    65kg x3
    85kg x3
    105kg x3
    125kg x3
    145kg x3
    165kg x2... the padding slipped

    The one on your vagina is it?


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    #1398
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Hanley wrote: »
    The one on your vagina is it?

    I caught the super aids when I commented on Rob's log


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    #1399
    oq4v3ht0u76kf2
    Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    SuperAIDS is highly contagious and will transfer at the mere observance of wuss-like behaviour.


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    #1400
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Upper Accessory Day...

    Squat
    60kg (3x5)
    100kg (2x5)
    *belt/rehbands*
    140kg x3
    160kg x1
    180kg x1
    *light sleeves*
    197.5kg x8

    Sumo Deadlift
    70kg (2x5)
    90kg x2
    110kg x2
    130kg x2
    150kg x2
    170kg x2
    *belt*
    190kg x15... technically 10+5 because had to tighten the plates

    Reverse Hyper + ALOT of band tension
    (4x15)



    So yeah.... upper accessory! Not one good rep today at all and given that I pulled and squatted 2(?) days ago I shouldn't be too surprised. Everything felt slow, heavy and uncomfortable from the start... next up some actual upper accessory work then pull and squat Sunday again because VOLUME.


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    #1401
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    10440092_10152415506384641_1467101389211557749_n.jpg


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    #1402
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Someone asked me earlier if I have 'lost my hunger' for powerlifting. So, I got angry...

    (Paused)Bench + Small Band
    60kg (2x15)
    80kg x3
    100kg x3
    *remove band*
    120kg x fastest rep ever.
    Soooo.....
    140kg x3
    140kg x3
    140kg x3
    140kg x3
    140kg x3
    140kg x3
    140kg x3
    140kg x3
    140kg x3
    140kg x3

    Incline Bench
    40kg x5
    60kg x5
    80kg x5
    100kg x5
    120kg x5

    Moral of the story - Train Angry (TM)


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    #1403
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I'm glad you went from "I almost missed 135 x3" to "I'm gonna piss all over 140x3" jst after I missed it.


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    #1404
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Hanley wrote: »
    I'm glad you went from "I almost missed 135 x3" to "I'm gonna piss all over 140x3" jst after I missed it.

    In retrospect the two defining factors between that workout and this one were...

    1 - That pre-workout steak sandwich I was telling you about.
    2 - Someone making me question my own desire.

    I'm not sure which one is more important, but I will say this... it was a damn good steak sandwich

    Squats and deads Sunday will be interesting.


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    #1405
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Sumo Deadlift... Again *sigh*
    60kg (3x5)
    100kg (2x5)
    140kg x5
    160kg x2
    *Straps*
    180kg x1
    *Belt*
    200kg x12... possibly some kind of PR

    SSB
    65kg x5
    105kg x5
    145kg x5
    165kg x5... that's more like it

    Reverse Hyper + Less band tension than last time)
    (4x25)

    Conventional Rack Pull
    60kg x5
    100kg x5
    140kg x5
    180kg x5
    200kg x12


    Third day of deadlifting and squatting in some capacity in the last week. Murdering weakness with volume seems to be paying off. Slightly more consistent in the sumo set up today, had someone keep an eye on my technique throughout to make sure I wasn't stiff legging or rounding. All I really want from the sumo is 220kgx8 (220x5 is the all time PR) so percentage wise I'm not a million miles away.

    SSB isn't actually far from all time PR levels I don't think.. first rep felt a little funky as I'm dealing with a minor quad strain after midweek squatting but that settled down nicely. The rack pulls were from the lowest pin (Pin 1... duh) and I measured it a the plates being 7 inches off the ground and right above my 'sh*t-zone'. Only really doing them to keep some sort of conventional pulling pattern in training but still don't envisage pulling anything heavy conventional off the ground for a while yet.

    On a not completely unrelated note I'm having to work hard to remind myself that I'm not walking around at 108-110kg bodyweight anymore and that breaking any kind of PRs is going to be really f*cking hard as a result.


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    #1406
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    [Max]cessory Upper (TM)

    Bench + Light Band
    60kg (2x12)
    80kg x5
    100kg x5
    120kg x1
    *remove band*
    142.5kg x3
    142.5kg x3
    142.5kg x3
    142.5kg x3
    142.5kg x3
    142.5kg x3
    142.5kg x3
    142.5kg x3
    142.5kg x3
    142.5kg x3

    Incline Bench
    60kg x3
    80kg x3
    100kg x3
    115kg x3
    130kg x2... failed 3rd, lame... am a failure.


    The flat benching was a real mixed bag. First 4 sets were all paused, after that I'd say every 2 out if 3 reps were borderline. Every single rep of the 30 felt like a 1RM attempt loads of grinders but managed to just sack up and get them done. Took forever! Inclines were all grand... lost my line on 3rd rep and was no recovering from it. Good (Max)cessory day anyway. Next up... squats. Not going to go heavy this week as my nutrition is in transition. Roughly looks like:

    Meal 1 (6am): Whey Isolate + Almonds + multi vit
    Meal 2 (8am): 5 eggs scrambled + omega 3s
    Meals 3/4/5: 150g turkey mince/100g boiled rice/60-80g brocolli
    Meal 6: Red meat + Veg + Omega 3s
    Meal 7: 2 scoops why isolate + 50mls coconut milk + 1 scoop almond butter.

    During training 10g BCAAs in 1 litre water


    10462919_10152421708944641_2375269385912761941_n.jpg


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    #1407
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Front Squat
    40kg x3
    60kg x3
    80kg x3
    100kg x3
    120kg x3

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

    Sumo Deadlifts (Double Overhand/Beltless)
    60kg (2x5)
    80kg x3
    100kg x3
    120kg x3
    140kg x3
    160kg x1
    180kg x1
    *belt/straps*
    200kg x1
    210kg x F.... LOL!!!


    F*cking sumos. Story of my life! 200x12 one day... add f*ck all and die the next. Patience....


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    #1408
    oq4v3ht0u76kf2
    Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    Maybe this is the million dollar question... but why the inconsistency with sumos? Different warm-ups / day-to-day mobility differences? Your infamous hips?


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    #1409
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Natalia Wet Holster wrote: »
    Maybe this is the million dollar question... but why the inconsistency with sumos? Different warm-ups / day-to-day mobility differences? Your infamous hips?

    Its a 1 euro question. Sh*t inconsistent set up and poor hip mobility


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    #1410
    oq4v3ht0u76kf2
    Closed Accounts Posts: 2,028 ✭✭✭oq4v3ht0u76kf2


    I shall PayPal you €1.00 immediately.


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    #1411
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    It's probably cos your'e eating rabbit food.


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