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

COH

Hanley wrote: »

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

I'd sell my granny for a quest bar right about now

Hanley

COH wrote: »

I'd sell my granny for a quest bar right about now

SOLD.

COH

Not sure if its the heat or the drop off in carbs this week but I had absolutely nothing in the tank for training today.. so I didn't train, I worked out...

Lat Pulldown
Seated Row
Facepull
Lat Raise
DB Curl
EZ Curl
Straight Bar Curl
Hammer Curl
Cable Curl
Possibly some more curls...


Z Z Z Z......

COH

Training with VIS VIRES and JOE in raw today.. good to have the wolfpack back together and had a cracker of a session as a result...

Sumo Deadlift... (Again!)
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1... nearly bottled this off the floor
*belt*
180kg x1 ... also nearly bottled this one too
*straps*
190kg x1
200kg x1
210kg (2x8)... go figure :rolleyes:

SSB (with a sneaky cameo appearance from Phil Graham)
65kg x5
105kg x5
145kg x3
165kg x1
175kg x2

Reverse Hyper + Light Band (Paused lockout)
(4x20)

Lat Pulldown
(5x10)

Aaaaaaabs.... Many



Mixed bag on the sumos again but settled on a stance and foot position around the 190kg mark and everything was plain sailing from there. SSB was ok, only 10kg off PR levels there I think but I've never tested it fresh before. 200+ soon for certain have been wanting that for ages. 100% accuracy on the nutrition front so walking around at sub 96kg at the moment. Phil Graham is a f*cking tank... felt tiny training with him... b*stard!

conzy

COH wrote: »

Training with VIS VIRES and JOE in raw today.. good to have the wolfpack back together and had a cracker of a session as a result...

Sumo Deadlift... (Again!)
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1... nearly bottled this off the floor
*belt*
180kg x1 ... also nearly bottled this one too
*straps*
190kg x1
200kg x1
210kg (2x8)... go figure :rolleyes:

SSB (with a sneaky cameo appearance from Phil Graham)
65kg x5
105kg x5
145kg x3
165kg x1
175kg x2

Reverse Hyper + Light Band (Paused lockout)
(4x20)

Lat Pulldown
(5x10)

Aaaaaaabs.... Many



Mixed bag on the sumos again but settled on a stance and foot position around the 190kg mark and everything was plain sailing from there. SSB was ok, only 10kg off PR levels there I think but I've never tested it fresh before. 200+ soon for certain have been wanting that for ages. 100% accuracy on the nutrition front so walking around at sub 96kg at the moment. Phil Graham is a f*cking tank... felt tiny training with him... b*stard!

Ah that's who that was.. His legs are fúcking massive. Thighs like kegs!

Da Za

conzy wrote: »

Ah that's who that was.. His legs are fúcking massive. Thighs like kegs!

Nah sorry I wasn't there :-)

COH

Da Za wrote: »

Nah sorry I wasn't there :-)

He said thighs, not head.

COH

Training today in raw with Hanley...

(Very) Fat Bar Bench + Monster Mini-Band
30kg (2x10)
50kg x10
70kg x8
90kg x5
110kg x1

Bench + Light Band
60kg (2x10)
80kg x5
100kg x5
120kg x1
130kg x1
*remove band*
140kg x5
140kg x5
140kg x7

Close Grip Bench
60kg x5
80kg x5
100kg x3
120kg x9... lame

Incline Bench
60kg x2
80kg x2
100kg x2
120kg x2
132.5kg x3
*Drop Set*
100kg x5
*Drop Set*
60kg x 10 (I think)

Great session.. the fat bar stuff was just f*cking around warming up while herself did some overhead pressing. Strapped my balls (and headphones) on for the last set of benching and very surprised at how well it went. 1 rep away from being a bodybuilder. Inclines felt good and strong too.. drop set because f*ck it, get pumped while the sun shines.

Pressing usually drops off quite alot for me when dropping weight. Honestly thought 140 for a single would be a struggle today so success on all fronts. Moral of the story.. more coffee and turkey mince.

Have enlisted the help of a world record holder deadlifter (legit world record holder: not one of the 400 million drug free empty category corn flakes box world champions from facebook) to help me with my sumo pulling. She also happens to be DaZa's better half, so looking forward to basically having my ass handed to me on a plate Wednesday!

Hanley

COH wrote: »

She also happens to be DaZa's better half third, so looking forward to basically having my ass handed to me on a plate Wednesday!

FYP

COH

AM Session (Will there be a PM Session? Only coffee will decide)...

Foam Roll ITBs/Lats/Quads
- Hockey ball hips/glutes/delts
- Safety pin adductors
- Olympic bar hips/TFL etc

Static stretch and band distract
- Hips
- Glutes
- Hamstrings
- Pecs/lats/triceps

3 rounds:
Bird Dog x10/10
Rolling Plank x10/10
Single leg glute bridge x10/10
Cosak Squat x10/10
Band Pullapart x20

Over Head Squat
(5x5)

Reverse Hyper
(5x10)

Hamstring Curl
(5x20)


Hopefully be good for some squatting and deadlifting tomorrow now. I'd love to get back in knee wraps for the craic.... decisions decisions

COH

(Entirely new) Sumo Deadlift (set up)
60kg (3x5)
100kg x2
140kg x2
160kg x1
*belt*
180kg x1
200kg x1
210kg x1
220kg x1
230kg xF ... reverted to old set up because I'm an idiot

Squats
60kg x3
80kg x3
100kg x3
120kg x3
140kg x3
160kg x3
180kg x3


Sooooo much to work on.. happy enough to pull 5 plates again. How sad is that! Am confident when I nail my set up big numbers will fall really just have to relearn how to get tight at the bar and get myself behind it with the sumo stance. After that all I have to do is stand up... how hard can that be! Thanks to DaZa's better third for the pointers.

COH

Fat(test) Bar Bench + Monster Mini-Band
[Bar is either 25 or 30kg]
[No idea what the band tension adds]
Bar (2x10)
+10kg x5
+ 20kg x5
+ 30kg x5
+ 40kg x5
+ 60kg x5
+ 80kg x5
+ 100kg (5x2)

Regular Old Normal Bench
60kg x5
80kg x5
100kg x23

Dead Stop Rows
30s x10e/s
35s x10e/s
40s x10e/s
45s x10e/s
50s x10e/s

Lat Pulldown
(5x10)

Lat Raise
(5x10)

Training was grand, video of the fat bar stuff on my facebook.. not bothered spending forever sticking it up on youtube. Just something different anyway. This bar is a whopper... considerably wider in diameter than a regular axel bar. Rows because I've been neglecting my upper back as off late and high rep bench just because why not.

Had my skinfolds done twice since yesterday... last reading off a 4 site was 64mm, today was 46mm done by same fella. Had a friend do a 7 site yesterday that gave the same BF% at just over 18% which is down from over 26% when I was walking around a good bit heavier. You can bate the wife but you cant bate a bitta turkey mince, rice and greens.

Biosig also tells me that carbs are not my friend... which is grand because I'm eating f*ck all at the moment anyway. Looking to go sub 95kg within the next week or so then I'll start going a bit more specific on the macros. Strength not suffering as I had assumed it might... great success

dartstothesea

Yo what's biosig? Google seems to be saying stuff about heart monitors, is that really telling you about carbs??

COH

dartstothesea wrote: »

Yo what's biosig? Google seems to be saying stuff about heart monitors, is that really telling you about carbs??

Poliquin BioSignature

COH

AM - Rest Day/Arms

A1)Alt. DB Curl
A2)DB Kickbacks

B1)Band Pressdown
B2)EZ Curl

C1)Swiss Bar Skulls
C2)Swiss Bar Curls

A few token lat raises... aaaaaaand done. Usual varying tempo stuff on everything. Looking forward to tomorrows deadlift + SSB

Am selling my red adidas adipowers (size 10.5) and my adidas power perfects (size 10) if anyone is looking for a deal on weightlifting shoes PM me

COH

Sumo Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*Straps/belt*
180kg x1
200kg x1
215kg x1
222.5kg x1 (+2.5kg PR)
227.5kg x3 (+7.5kg PR)

'Speed' Sumo*
180kg (3x2)

SSB
65kg x3
105kg x3
145kg x1
165kg x1
185kg x2 (equals PR)

Reverse Hyper + Light Band
(3x20)



Great session with VIS in RAW today... two extra lean c*nts. All done on <80g carbs in the last 24hrs too. Set up on the sumo's was less inconsistent than usual, got better the heavier it got and the first rep on the 227.5kg was the best of the day by far. Still loads of work to do but I'll take 500lbs for a triple any day of the week. Felt like passing out walking out all the SSB sets, padding def cutting off some blood circulation there but that equals my heaviest SSB ever (I may have done a few more reps last time) but I was a hell of a lot heavier last time I tried it so I'll take that and run as well. Damn it was warm today, compression gear, wintergreen and coffee were all terrible ideas!



*Absolutely no speed at all

COH

COH wrote: »

Looking to go sub 95kg within the next week or so)

Done today at 13:49 GMT (Gains Massive Time)... will look to get specific with macros and possibly introduce some form of conditioning soon

COH

Went all YOLO and allowed myself an extra 75g of oats and a banana before training today because I like to live on the edge like that...

Did a few pull ups while warming up... been ages since my shoulder allowed me to do any. Def look to incorporate them back in now.

A) Bench + Light Band (Red)
Bar (2x20)
60kg (2x15)
80kg x5
100kg x5
120kg x2
*remove band*
140kg x1
150kg x1
157.5kg x1
162.5kg x1

Close Grip Bench
60kg x2
80kg x2
100kg x2
120kg x11

C) Incline Bench
60kg x3
80kg x3
100kg x3
120kg x1
140kg x2
*Drop Set*
100kg x10
*Drop Set*
60kg x12

D1) Band Pressdown (5x20)
D2) Lat Raise (5x20)

Trained with Hanley in RAW today.. despite being kept waiting forever fir the bench by some a$$hole had a whopper of a session. Grip is back out at index on the rings and pec is holding up just fine. I'm not saying 162.5 was easy... but there was certainly a few more kg's there for the taking. Delighted as my strength seems to be in inverse proportion to my bodyweight at the moment and that was probably lb for lb one of my best ever benches. I'll continue as I have been... best not to fix the sh*t out of something until it breaks.

Next up - Squats and deads Wednesday provided my sexual new AdiPowers get delivered on time. If not it'll be deadlift/P Chain/Upper Back and core.

chriity139

What colour you going with for your new adipowers. My red ones would get very jealous if they seen a pair of the new white and silver ones or the black and red. Seriously nice shoes

COH

chriity139 wrote: »

What colour you going with for your new adipowers. My red ones would get very jealous if they seen a pair of the new white and silver ones or the black and red. Seriously nice shoes

Got me these for squats and deads respectively...

chriity139

best colours for adipowers by miles. How do the cons differ from the normal ones ?

COH

chriity139 wrote: »

best colours for adipowers by miles. How do the cons differ from the normal ones ?

Well Mark Bell reckon's they'll add about 600% more supertraining DOT TV THE STRONGEST GYM IN THE WEST DOT Gains forward slash sideways hat DOT shoe laces to my lifts.

That being said I won't know until they are delivered, and that looks like being next week. Am devastated... I am not a patient man. I'll have the adipowers tomorrow though :cool:

Alf Veedersane

COH wrote: »

Well Mark Bell reckon's they'll add about 600% more supertraining DOT TV THE STRONGEST GYM IN THE WEST DOT Gains forward slash sideways hat DOT shoe laces to my lifts.

And if Mark Bell says that then they must be expensive.

COH

Alf Veedersane wrote: »

And if Mark Bell says that then they must be expensive.

I literally just bought his slingshot hip circle, hammy bands and elbow compression thingys too...

I am an unashamed gear-whore

Alf Veedersane

Brandon Lilley was bigging them up...but he had the blue ones.

The proper ones apparently.

COH

Got my new shoes... *JISM*



I know know what true love is....

Anyway...

Squats
60kg (3x5)
100kg (2x5)
*Belt/Rehbands*
140kg x3
160kg x1
*Old Knee Wraps (APT Back Mambas)
180kg x1
200kg x1
215kg x1
230kg x3

https://www.youtube.com/watch?v=C-7MqFpwTJw

Sumo Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
215kg x1
180kg (3x5)

I my new shoes...

Squats were as ugly as I expected them to be. I miss my fat b*stard leverages. Walk outs feel rotten, and I'm not sure what hole to be using on my belt or even what belt to use. Decided to dust off the wraps I bought back in 2008/9 because every time I get close to a comp the worst part is getting used to wraps again, these ones don't need to be pre-rolled at all so decided that while the kcals are low they'll help me stay under a heavier bar for longer. They hurt like a mofo when on, simple spiral wrap as opposed to the bow-tie I use with the metal wraps I use in comps. Felt pretty unsteady taking the bar out, breathing was off, plenty to work on... the fact the gym was a around a billion degrees and 90% humidity didn't help but c'est la vie

COH

No time to train tomorrow so had to bump the Upper Maxcessory day to today...

A1) Pull Ups
Wide Grip (2x10)
(Not so) Wide Grip (2x10)
Neutral Grip x10

A2) Band Pull Apart (5x10)

Fattest Bar Bench (25kg) + Mini Band
Bar (2x10)
+20kg x5
+40kg x5
+60kg x5
+80kg x5
+100kg x3
*sleeves*
+120kg x1 (no sleeves)
+120kg x1 (light sleeves)
+120kg x1 (heavy sleeves that I bought off someone for a tenner between sets... ugliest rep ever... vid below)

https://www.youtube.com/watch?v=BdJ1GVjkGC0

Regular Bench
100kg x25

Dead Stop DB Rows
30kg x10/10
40kg x10/10
50kg x10/10
60kg x10/10

Reverse Fly
(4x15)


Quite sore after squatting yesterday so the set up on the bench was awkward. The top sets worked out at 145kg not incl. band tension so PR levels for any kind of bench. The heavy sleeves were horrible.. hips popped right up off the bench and was the worst of the three.... I guess technically a decline fat bar band bench! Ill wear them from time to time for the craic. Delighted to be back doing pull ups without bands the lighter bodyweight has its pros... everything else was sweaty like a gypsy with a morgage.

COH

Yesterday...

Sumo Deadlift
70kg (3x5)
110kg (2x5)
150kg x3
170kg x1
190kg x1
210kg x1.... the single ugliest rep of all time, zig zagged it off the ground, my knees did their best to touch and it took about 10 times longer to pull then it should have.

Needless to say I went on to fail 220 twice... managed to aggravate my hip capsule and got so fed up that I scrapped the rest of the session to go home and feel sorry for myself.

In hindsight there were a number of variables that were operating against me going into that session
- Had about 50-70g carbs in the previous 48 hours
- I was feeling pretty zoned out from the get go
- I knew full well that I should have left it until today after the midweek squat

Anyway, going in without a set plan and spending too much time at high %s is really screwing with me so I have written up the next 16 weeks of programming with a view to peaking/competing in 9 and 16 weeks respectively.

I will be training 4 days a week
- Heavy Bench/light sumo (technique + speed) + upper accessory (Extension)
- Squat + p chain + upper back
- Light Bench + heavy deadlift + P Chain + Lower accessory
- Upper Accessory (Flexion)

9 weeks of an absolute f*ck tonne of volume, a week off, 5 week pre comp cycle > deload > GPC Open Oct 25th

Week 1 Day 1 tomorrow....

https://www.youtube.com/watch?v=IG-RLI9Nk7U

COH

Trained with Hanley in RAW today.... the b*llocks tried to rob my new AdiPowers!

A) Sumo Deadlift (+ light band resistance)
60kg (2x5)
80kg x5
100kg x5
120kg x5
*Belt*
155kg (5x5)


Bench + Light Band
60kg (2x15)
80kg x5
100kg x5
*Remove Band - Paused Reps*
120kg (8x3)

C) Close Grip Bench
100kg x10
110kg x15

D) Incline Bench
60kg x3
80kg x3
100kg x12

E) Pull Ups
(3x10)

F1) Band Pressdown (5x20)
F2) Lateral Raise (5x20)


Nice to be back at moderate %s... flew threw everything. Sumo was grand, extra volume on this day just for the sake of extra volume and some band tension to help me focus on driving the hips through. Rattled through the bench handily enough - accessory was fine just hadn't much left in the tank for the inclines. Only had 25g carbs coming into the session - felt fine regardless. Week four of clean eating is here - may have a cheat meal this Sunday if I weigh in around the 94kg mark.

On a commpletey unrelated note go make this...



• wrap (25g oats/3egg whites: blended cooked in coconut oil)
• 75g chicken
• 3-4 bacon medallions
• Fist of raw spinach

(341kcals/51g protein/16g carbs/10g fat

COH

Today - Rest Day

AM - Mobility Session (On account of a 6am client no show... :mad: )
Ankles/Calves

PM Session - Randomness

A1)Pull Ups (5x10)
A2)Dips (5x10)

Wichlinski Press
- (5x5) Messing around

*3 Rounds - 10 reps each grip*
C1) Swiss Bar Curl x10/10/10
C2) Elevated Swiss Bar Press Up x10/10/10
C3) Swiss Bar Row x10/10/10

https://www.youtube.com/watch?v=mhg6Ir0sgqE