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Don't let the coward in your head, control the badass in your heart
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A) Squat
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
*heavy sleeves*
210kg x4.... handy
Stiff Leg Deads
60kg x8
100kg x8
140kg x8
150kg x8
160kg x8
C1) Reverse Hyper (4x20)
C2) Standing Abs (4x20)
Not a great session, not a bad session. Wasn't sure why everything felt kinda heavy then realised 'oh yeah I deadlifted, block pulled and SSB'd like 48hrs ago' and the prehab sh*t knocked the wind out of me more than expected. So that explains that! Could have pushed more reps on the squat but not the time for that yet... nicely on target for 220x5+ @90ish soon. Holidays now for ~10 days but will train away as usual.
If you type all that into google translate and translate it from vagina to English it comes out as 'should have squatted more'.0 -
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Yesterday - 4 hour hike up Ireland's second highest (lol) peak (double lol). Was exhausted by the end of it and have the craziest DOMS in the weirdest of places today as a result
Today - F*ck Rest Days
A) Conventional Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg x3
180kg x3
200kg x3
210kg x3 Stiff Leg
60kg x12
80kg x12
100kg x12
120kg x12
C1) Leg Press (5x15)
C2) Reverse Hyper (5x15)
D) Prowler Sprints - Messing around
Deadlifts were ugly. Really really ugly... I'd love to blame it on not having a good bar to pull with but in reality I just have no confidence pulling anything off the ground and my (non-existent) start position sucks. Quite man-flu'd so everything else was handy... prowler handed my ass to me on a plate!0 -
AM - Got this...
Because that's what holidays are for: exams
PM
Bench
40kg (2x20)
60kg (2x10)
80kg x10
100kg x5
110kg x5
120kg x1
130kg x1
140kg x1
Incline Bench
40kg x5
60kg x5
80kg x5
100kg x5
110kg x3
120kg x1
Flat DB Press
25s x6
30s x6
35s x6
40s x6
45s x6
50s x6
Tricep Pressdown
(5x15)
Lat Raise
(5x15)
Just testing out the pec with something moderately heavy - flew up, still a little sore but I'll reset and rebuild from here anyway since last cycle is entirely in the bin. Inclines and DBs were easy, again just pushing a little harder. Not sure what my bodyweight is at at the moment - making an absolute pig of myself here on hols am fully expecting to come home 100+ kg at the end of the week. Ah well, I do like cake. May leave squatting/deadlifting heavy until the weekend as I am running a powerlifting seminar on Thursday and would prefer not to be crippled for it.
Anyway.... where did I put that cake0 -
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A) Squat (FINALLY!)
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
220kg x2 Speed Deadlift
180kg (8x1)
C1) Hamstring Curl (5x12)
C2) Kneeling Abs (5x20)
Sick all week and after bottling it yesterday I almost bottled it again today. The way the racks are set up I had to unrack the bar and step forwards into the rack instead of backwards which really through me off from the start. Bit of sciatica during warm ups but not painful so proceeded undeterred. The session actually gives a great insight into how my mind works in these situations
60kg... jesus that feels weird
100kg ... why does this feel like 200kg??? Wont be a heavy one today so
*more 20s*
140kg ... FML maybe I'll just leave it there
*sit around all emo-like*
160kg ... thats it, I quit
*didn't quit*
180kg ... mentally wrote my last will and testament during that walk out
*Ok I'm done, call it speed work and quit while ahead*
**add 10s**
200kg... jesus I hope these spotters know what they're at
*ask girlfriend what to so, she replies 'you look unsteady drop the weight and do some rep work'*
**dropped weight to 160kg and prepared to do rep work**
***realised I was being a huge cûnt***
****added another 60kg and gave an in depth tutorial to strangers on correct spotting techniques****
220kg - best set of the day. I'm awesome. Repeat entire process next week but with more weight.
Nearly killed one of the spotters who didn't realised I was going for a second rep. Could have done 3-5 in more comfortable circumstances... good times0 -
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A) Every Minute On The Minute:
- Bench (120kg x1)
(40mins) Lat Pulldown
(8x10)
+ Drop Set
C1) Hammer Curl (5x20)
C2) Rev. Band Fly (5x20)
Quite enjoyed that. Hopefully Deadlift and SSB tomorrow then train with Brandon Lilly and Chad Wesley Smith on Saturday. Excitement!0 -
A) Deadlift (Conventional/Double Overhand/Deficit)
60kg (5x5)
100kg (2x5)
140kg x1
160kg x1
*Mixed Grip/Belt/Remove Deficit*
180kg x1
190kg x5
200kg x5
210kg x5 SSB
65kg x5
85kg x5
100kg x5
125kg x5
145kg x5
C1) Rev. Hyper (4x15)
C2) Back Extension (4x15)
Tidy.0 -
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A) Wide Stance Speed Box Squat Against Medium Bands Choked Under Dumbbells (WSBSAMBCUD)
Bar × Nearly fell directly over
Bar (3x5)
60kg (3x5)
80kg x3
100kg x3
*Belt*
120kg (10x2) 60s recovery Lat Pulldown
(5x10)
C1) GHR + 15kg barbell (FML) (5x6)
C2) Standing Ab Pulldown (Med. Band 5x20)
Enjoyed the squatting a lot more than I thought I would. After going accidental crossfit on my 40min (metcon)bench(wod) Monday I seem to have gone all accidental westside on my squat day. Wide stance felt tough on the hips/hams/groin/glutes... really focusing on driving hard off the box staying upright without sitting back and letting the set up get soft. Am unsure as to how much band tension the 2 medium bands added at lockout.
Barbell GHR was humbling will definitely be adding these to the weekly onslaught.
Debloating nicely after hols too... 97.5kg Sunday night, 93.5kg this morning.0 -
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So.... Updates
Quick run down of the seminar/workshop with the two monsters above..
Sat 30th Aug - Juggernaut Powerlifting Workshop at Elite Fitness & Performance Academy/Urban Fitness Blackrock
Spent the first 2 hours or so going through training principles, training not testing, exercise selection and a whole heap of other things. In a nut shell - these guys are seriously intelligent individuals. After that we all got ready to squat and Chad ran the warm up that incorporated a lot of breathing drills that ended up being a sweaty mess and have since been incorporated into all my warm ups. Then on to the squat. Separated into 5 groups of 6 or so and spent 15 mins talking technique, getting tight etc then were told that everyone in the room was to work up to something heavy. To be honest I wasn't feeling great at all for anything heavy - unfamiliar equipment and not training off my own set/rep schedule meant that everything beyond 100kg felt really sh*t... anyway
60kg (2x5)
100kg x5
*Belt/Rehbands*
140kg x2
160kg x1
180kg x1
*Heavy sleeves*
200kg x1
220kg x1
Chad at that point called time. I had hoped to get some knee wrapping pointers so I asked if before we finished squatting if he could give me any tips. He looked at the bar and said 'put on more plates and I'll get Brandon to wrap you, he wraps my knees in comp too'. Excitement!
Put 240kg on the bar for what I'm sure is PR levels for my current measly bodyweight.
I went to get my metal wraps but Brandon had his own wraps with him and asked if I had ever used the slingshot wraps. I said no, he said try them and seriously who am I to argue so I sat down and the video below outlines what happened next although I dont quite think the pain I was in is adequatelly depicted. I swear to go over a week later now since that rep and I'm still bruised up pretty bad after them! AMAZING!
After what felt like an eternity getting the damn things off I went to hand them back to Brandon and he said 'No you keep them.. i squatted 842lbs in competition in those wraps'. i'm not sure what my response was.. I might have ejaculated, but I probably mumbled some garbage and skipped off in my own little world of happiness. Either way - #legend #mancrush
After lunch we benched and went through some technical work. Without going into the fine print it seems that I have
A) completely neglected to fire my lats in any and all benches forever Should take my grip back in from index on the rings
C) Pause and lock out every single rep. Ever. PERIOD. Damn my bodybuilding roots
I think my benching went
60kg x5
80kg x2
100kg x2
120kg x1
140kg x1
Brandon went
80kg x5
190kg x1
240kg x1
FML.
Deadlift was a mixed back.. asked both of them to check my set up and hey both seemed happy everything looked good but I did however pop my SI pulling 220kg conventional. Which sucked, was agony for a day and is fine again now.
All in all a great day - which led to a few beyond epic nights. Sunday in Coppers (the pics of which ended up on JOE.IE, Tuesday in RAW where Chad squatted 320kg x3 beltless :eek: and Tuesday evening in the hotel bar in their hotel with me ending up on their strong360 podcast which was beyond awesome (http://www.jtsstrength.com/articles/2014/09/04/strong360-podcast-ireland/)
Anyway, eventful week to say the least. My liver hates them but the rest of me thinks they're pretty cool. Also got invited out the California next month for their Become Unstoppable seminar .. took them up on their offer and booked my flights yesterday. Because f*ck it, that's why. Its going to be EPIC!
Training since included one deload squat session to see how the SI is feeling. 60kg (3x5)
80kg x5
100kg x5
120kg x5
*paused reps*
140kg (3x5).... handy and no ill effects.
RDLS
40kg x8
60kg x8
80kg x8... again just testing the SI. Graaaaaand
Some upper back and abs that day too.
Day before yesterday
Bench - New technique
60kg (2x10).... tricep pump/lat cramps
80kg x5
100kg x5
*paused reps*
120kg x2
125kg x2
130kg x2
135kg x2
140kg x2
Rest Pause Bench
100kg x Max reps close grip
> rest 15s
100kg x Max reps wide grip
> rest 15s
100kg x Max reps close grip
Cant remember total reps... low 20s anyway and my triceps are destroyed.
Incline DB Bench
(5x10)
Lat Pulldown
(5x10)
Tricep Pressdown
1 rep... right tricep took a leaf out of Hanley's book and told me to go f*ck myself.
Today - Mobility. Why? Because I have three weeks to train before Cali and I'm half considering a run at smolov in sleeves with a view to testing in wraps in the States at the Juggernaut session. Decision to be made under a bar tomorrow...0 -
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Anti-Workout
A) Band flys (5x20) Straight Bar Curl (5x20)
C) Neutral Grip Lat Pulldown (5x15)
D) Band Pullapart (5x20)
E) Leg Extension (5x20)
F) Single Leg Hamstring Curl (5x12)
So much pain... so few f*cks being given. Will absolutely destroy squatting over the weekend.0 -
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Week 2 Day 2... with a quad strain
A) Squat *paused*
60kg (3x5)
100kg (2x5)
*belt*
140kg x1
*rehbands*
165kg x1
*No Pause/Single Ply Sleeves*
190kg (5x7) Hamstring Curl
(5x12)
C) Lat Pulldown
(x15,12,10,8)
F*ck my useless stupid non cooperative quad tendons. Incinerated them with tiger balm and a load of paused squats in the warm up to get them loose. Every rep felt rough... shoulders/elbows really starting to feel it now too.
Long story short... yeah, grand session.0
https://www.youtube.com/watch?v=99wNuIV2zok
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