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

COH

Jesus... the heat

Bench
60kg x5
80kg x5
100kg x23
100kg x24... god dammit :mad:

Hammer Curl
(5x20)

Lat Raise
(5x20)

Hanley

Why didn't you do 25?

COH

Hanley wrote: »

Why didn't you do 25?

Probably because f*ck you that's why

COH

Squat
60kg (3x5)
80kg x3
100kg x3
120kg x1
140kg x1
160kg x1
175kg x1

Speed Deadlift (conventional)
140kg (10x1)

Front Squat
>120kg


Plan was to work up to something that felt like a warm up and leave it at that on the squat (175kg flew up).. then do something conventional on the deadlift. 30mins mobility either side of the training.

Roll on heavy bench monday... paused triples @140kg should be fun.

COH

Benched.

Fleh.

ninamc

Yours is the second "Fleh" I've seen in the space of 5 mins. Must be a day for flehness.

COH wrote: »

Benched.

Fleh.

COH

ninamc wrote: »

Yours is the second "Fleh" I've seen in the space of 5 mins. Must be a day for flehness.

Just one of those days

COH

Post- Script...

Todays benchtastrophe...

Bench + Light Band x Loads
60kg (2x20)
80kg x10
100kg x5... felt heavy
120kg x1... felt grand
*remove band/paused reps*
140kg x3.... felt light, hit the pins on second rep so the set up wasn't what it should have been, slight pec strain so discretion being the better part of valor called it a day on the prescribed 140(8x3) which Im confident I'd have smashed out the park.

Close Grip Bench
60kg x5
80kg x3
100kg x1
120kg x1
130kg x3...paused/no pain.

Didn't bother with accessory work just went for food in Aussie BBQ. It was sh*t. I knew the pec wasn't 100% coming into the session, its not bad now either but no point forcing the issue and doing actual damage. Strength is there, just need to be patient.

Mobility tomorrow then time to get squatting back on track on Wednesday time permitting.

COH

Training with Sir Kevpants down behind enemy lines in flyefit...

Squat
60kg (3x5)
100kg x5
140kg x1
160kg x1
180kg x1
*wraps*
190kg x10... over 2x BW... madness

Good Morning
(4x8)

Chest Supported Row
(5x10)

Leg Extension
(5x20)

Weighted Abzzzz
(Many x lots)

oq4v3ht0u76kf2

COH wrote: »

Squat
...
*wraps*
190kg x10... over 2x BW... madness

Do you wrap your legs much differently / looser when planning a set of ten vs. singles?

COH

Natalia Wet Holster wrote: »

Do you wrap your legs much differently / looser when planning a set of ten vs. singles?

Yes... I don't even use the same wraps as I do in comp

COH

Jesus christ.... my poor legs:eek:

COH

AM - Mobility
PM - Crosstrainer

Almost there now...

RidleyRider

COH wrote: »

AM - Mobility
PM - Crosstrainer

Almost there now...

Going to stay sub 90?

COH

Dunno... If I go sub 90 I'll have my eye on the 82.5s

Edit: Wow - 100 pages of pure sh*t! Go me.

Hanley

COH wrote: »

Dunno... If I go sub 90 I'll have my eye on the 82.5s

Edit: Wow - 100 pages of pure sh*t! Go me.

Only 75 on my browser.

RidleyRider

124 on iPhone.

Hanley

RidleyRider wrote: »

124 on iPhone.

So what your'e saying is that this all more meaningless than the multi ply "all time" squat record.

COH

Couldn't do upper accessory day because of the pain in my adductors after squatting two days ago... I couldn't even demo how to use a f*cking concept 2 and I nearly exploded sitting on a bench. This is some real next level DOMS right here.

Have been wearing slingshot hammy bands since 6am because my groins have been on the verge of popping since my almost unsuccessful attempt to walk to work this morning and my lower extremities are caked in deep heat.

Thank god for Mark Bell thats all I have to say. Hopefully catch up on high rep bench tomorrow, deadlift Sunday and take the bank holiday Monday as a rest day and bench proper Tuesday.

Hanley

COH wrote: »

Couldn't do upper accessory day because of the pain in my adductors after squatting two days ago... I couldn't even demo how to use a f*cking concept 2 and I nearly exploded sitting on a bench. This is some real next level DOMS right here.

Have been wearing slingshot hammy bands since 6am because my groins have been on the verge of popping since my almost unsuccessful attempt to walk to work this morning and my lower extremities are caked in deep heat.

Thank god for Mark Bell thats all I have to say. Hopefully catch up on high rep bench tomorrow, deadlift Sunday and take the bank holiday Monday as a rest day and bench proper Tuesday.

I forgot Monday was the bank holiday...

COH

A) Seated DB Overhead Press
10s x10
15s x10
20s x10
25s x10
30s x10
35s x10
40s x10
*Drop Set 25s x12 > 15s x15*

Lat Raise
5s x15
7.5s x15
10s x15
12.5s x15
15s x15
*Drop Set 10s x Loads > 5s x Loads More*

C1) DB Shrug (5x12)
C2) Band Pull Apart (5x12)

D1) Band Fly (3x20)
D2) Band Pressdown (3x20)


Haven't overhead pressed in AGES... felt good, would have preferred to high rep bench but pec is still aggravated and could feel it on the 40s set. May do some conventional speed pulls and some upper back + core work tomorrow.

COH

I don't remember how to Deadlift
70kg (3x5)
110kg x3
150kg x1
170kg x1
190kg x1

CSR... Love this machine!
(5x8)

Lat Pulldown
(5x10)

Low Cable Row
(4x12)

Hamstring Curl
(4x15)


Highlight of all that was the pre-training buckwheat protein pancakes and fancy coffee. Deads were easy (as they should be) just ugly as f*ck... I have completely forgotten my conventional set up compliments of that time wasted on sumo retard pulls.

COH

Today - Anatomy in Motion at Wild Geese Martial Arts

Basically relearning movement patterns - nice to get a different perspective. Really helped put together a composite image of whats happening from the ground (feet) up the kinetic chain. Have some new stuff to work on, and no more f*cking bird dogs wahoo :pac:

COH

Light messing to see how the right pec is...

Its not feeling great.

A1) Flat DB Press
20sx8
25s x8
30s x8
35s x8
40s x8

A2) Hammer Curl
20s (5x8/8)

B1) Incline Bench
30kg x8
50kg x8
70kg x8
90kg x8

B2) Band Pull Apart
(4x15)

C) New Rehab Program
(1 hour x too much to write out)

COH

6am client cancellation = bonus mobility session

Foam Roll: ITBs, Lats, Quads
Hockey Ball: Hips, Glutes, Hamstrings

Hamstring Step + Med Ball touch (20 front, 20 inside, 20 outside) x3 e/side
Front Foot Elevated Med ball lunge + Extension (4x10/10)
Offset Cosak squat + Extension (4x10 e/side)
Side fascia stretch (4x2mins e/side)

COH

A) Squats
60kg (3x5)
100kg (2x5)
*belt/rehbands*
140kg x3
160kg x1
180kg x1
*Sleeves*
200kg x5
200kg x5
200kg x5

B1) RDL
60kg x8
80kg x8
100kg x8
120kg x8
140kg x8

B2) Standing Ab Pulldown
Medium Band (5x20)

runawaybishop

COH wrote: »

Have some new stuff to work on, and no more f*cking bird dogs wahoo :pac:

Such relief.

COH

A) Seated DB Overhead Press
20s x12
25s x12
30s x12
35s x12
40s x12

Close Grip Board Press
40kg (2x20)
60kg x5
80kg x5
100kg x5
120kg x5

C) Lat Raise
12.5 x10
15s x10
17.5s x10
> big drop set

D1) Lat Pulldown
(5x10)

D2) Barbell Shrugs
(5x10)

D3) Band Pull Apart
(5x10)

COH

Slept in > had worlds most amazing coffee > work for one hour > syntha 6 bar > pancakes in town > more coffee > another serving of pancakes > peanut putter frozen yogurt with reeces pieces and white chocolate > an hour mobility > another syntha 6 bar > another coffee with extra shot > usual warm up > cover myself in deep heat....

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

Speed Deadlift + 27kg Chain
(140kg x1 every 30 seconds for 10 mins)

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

3 Inch Block Speed Pull
60kg x3
80kg x3
100kg x3
120kg x3
140kg x3
180kg x3

Reverse Hyper
(4x20)

Pulldown Abs
(4x20)


Feeling weak, and hungry. But mostly weak.

COH

AM Mobility/Prehab

Foam Roll: ITBs, Lats, Quads
Hockey Ball: Hips, Glutes, Hamstrings

Hamstring Step + Med Ball touch (20 front, 20 inside, 20 outside) x3 e/side
Front Foot Elevated Med ball lunge + Extension (4x10/10)
Offset Cosak squat + Extension (4x10 e/side)
Side fascia stretch (3xmin e/side)

Pistol Squats to high box - 5x5 e/side
OH Squat Hold... looong time


Thats pretty tiring! Another 6am cancellation though so time well spent. May squat today now, judgement call after lunch.