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

COH

A1) Leg Extension (5x25)
A2) Couch Stretch x Ages

B1) Paused Bench
60kg x5
80kg x5
100kg x5
120kg x5
130kg x5

B2) Band Pull Apart (5x20)




Aaaaaaaaaaaaaaaaaaaaaargh...


That is all.


F*ck you smolov.

COH

Today was a nightmare... right from the start my right quad started acting up and didnt feel comfortable pushing through at all. But I did... so anyway...


Week 2 Day 3

Bar x A Million
60kg (3x5)
*went out for coffee*
100kg (2x5)
140kg x1
*Belt*
160kg x1
*Rehbands*
180kg x1
*Single Ply Sleeves/Wrist Wraps*
200kg (7x5)

B1) Standing Oblique Band Crunch (5x20/20)
B2) DB Curl (5x20/20)


Getting rightly p*ssed off now because it feels like these sessions would be grand if my quads would just settle down. I don't mind training with DOMS, fatigue and little bulls*t niggles but this has just been constant pain since last week. Standing > seated and vice versa is a disaster and squatting an empty bar should not feel like something is going to implode. So basically:

Moan moan moan... whinge, moan moan moan moan moan...

Whinge whinge.

Vagina.

COH

Decided not to train today knowing it would mean sacrificing a day off week 3 smolov... pain bending my legs even in bed was ridiculous. Had slingshot hammy bands holding my quads together all morning in work and point blank refused to show someone how to perform a split squat. Then I had more coffee and figured it'd be best to do something/anything and move on instead of doing nothing and hoping for the best. With that in mind I got my sh*t knee wraps and a box that has me about an inch above parallel and began to warm up...

Week 2 Day 4.... Almost

Box Squat
60kg (2x10)
*rehbands*
100kg (2x5)
*belt/prayers*
140kg x3
160kg x1
180kg x1
*decent spotter*
200kg x1
*decent spotter went home*
**Removed box/Added light knee wraps**
215kg x3
215kg x3
215kg x3
215kg x3
215kg x3


Left it there. Better than nothing but also not worth risking tearing something. Will make a decision on week 3 on Sunday/Monday. Either way I'll still squat 250kg+ in the low 90s soon so job done as far as I'm concerned. Please send difene to:

Kieran
RAW Condition Gym

COH

So after alot of



with alot of



and even more of



I took a rest day today because even this



is f*cking agony

So today I took the day off lifting completely, messed around with a bit of 'graston technique' on my quads (the STATE of them after it) then hit the following...

A) An hour smashing every muscle between my toes and eyebrows
30 mins swim.. breast stroke... giggity
C) 10mins steam room
D) 10 mins stretching in the sauna.. bikram warrior
E) 30mins chillaxing in a jacuzzi
F) 10,000,000,000 calories of whatever the hell I want :cool:

Hanley

So that's not muscle in the first pic? Just chronic inflammation.

ixus

I see where the soreness is coming from. You need to move a couple of inches to your left so you can get a proper squat onto the bottle.

Also, your knees look like the face of a camel.

COH

ixus wrote: »

Also, your knees look like the face of a camel.

That is the oddest observation of all time!

LuckyLloyd

I can see it tbf!!

runawaybishop

COH wrote: »

That is the oddest observation of all time!

Its all I can see now, forevermore i will see camels in your knees, just like i am now unable to look at ducks without seeing dogs

COH

A) Paused Bench
60kg (2x15)
80kg x5
100kg x5
120kg x1
140kg (3x3)
*less paused*
130kg x8

Rest Pause Close Grip
100kg x Max Reps
>10s rest
100kg normal grip x Max Reps
>10s rest
100kg Close Grip x Max Reps

C) Flat Banded DB Press
22.5s x5
30s x5
37.5s x5
45s x5
52.5s x5... quite happy with that actually

D1) Tricep Pressdown (4x20)
D2) Lat Raise (4x20)

COH

Deload/Quad Strain...

Conventional Speed Deadlift
100kg 5x1
120kg 5x1
140kg 5x1
160kg 5x1
180kg 5x1

Bad Mornings
(5x8)

Single Leg Extension
(5x20/20)

Banded Oblique Crunch
(5x20/20)


Had planned on squatting something heavy enough but something isn't right so just some speed work instead. Deads felt great but looked off.. really fast but must work on staying tighter off the floor. Got a new belt too... inzer double pronged 12mm job brand new for 50e.

Hanley

How and where did you get the belt?! I'm in the market.

COH

Hanley wrote: »

How and where did you get the belt?! I'm in the market.

Just got lucky... a guy from raw ordered the wrong size from Inzer so had never been worn. I think he paid close to 50 just for the shipping so yeah basically a free belt as far as I'm concerned. Haven't had to break a belt in in years though... the bruising is wondeful

COH

A) Bench
60kg (2x15)
80kg x5
100kg x5
120kg x1
140kg x3
142.5kg x3
145kg x3

Rest Pause Close Grip
100kg x Max Reps
>10s rest
100kg normal grip x Max Reps
>10s rest
100kg Close Grip x Max Reps
*Drop Set*
60kg Wide Grip x Max Reps

C) Incline Bench
40kg x10
60kg x10
80kg x10
100kg x10

COH

*tumbleweeds.....*

Cube Predator Bench
Week 1 - Day 2

- What Hanley did, but for more reps with more weight

dartstothesea

On Week 2 of that program actually. Sam kept on about it to me and I figured whatever he doesn't actually do must be worth a run. Already suspect lack of lats has been letting my bench all kinds of down

COH

Have been squatting mostly high bar and beltless lately... narrower stance than usual too and pausing as many reps as I can.

Today

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

Beltless Front squat
120kg x5

RDL
(5x10)

Ab Circuit - 10mins


I still suck at this high bar beltless business. Progress is progress though and it does allow me to squat multiple times a week pain free... looking forward to getting back into a belt and heavy sleeves/knee wraps etc. all the same. Quad pain is still pretty constant about 2 months later despite weekly physio... quite annoying.

My front squat also sucks... haven't pushed beyond 140kg beltless... lame

IAWLA L1 all weekend now.. will probably find out there that squatting today was an awful idea. F*cking weightlifters!

ixus

Do you go to a physio who gives you intensive, hands on work or one that sticks you on a machine for a period of time while prepping for the next customer?

Ever tried a physical therapist? They always hurt more :-)

COH

ixus wrote: »

Do you go to a physio who gives you intensive, hands on work or one that sticks you on a machine for a period of time while prepping for the next customer?

Ever tried a physical therapist? They always hurt more :-)

My physio absolutely beasts me. Its all blood sweat and elbows

COH

This weekend - IAWLA level 1

Weightlifting

- All the exercises
- All the variations
- Everything <10kg
- Everything PR by default :pac:

COH

Back to normality...

Cube Predator Week 2 Day 1
Bench (Paused)
60kg (2x10)
80kg x10
90kg x8
105kg x5
120kg (5x3)
*wrist wraps*
105kg x14
105kg x12

Close Grip Bench
60kg x5
80kg x3
100kg x1
112.5kg x9
112.5kg x8
112.5kg x5

Incline DB Press
25s x12
35s x10
45s x8
52.5s x6

EZ Bar Skull Crusher
(5x12)

Seated Arnold Press
10s x15
12.5x15
15s x12
17.5s x10

DB Flies
10s x10
12.5s x10
15s x10
17.5s x10

Chest Supported Row
(4x10)


Jesus Christ that actually took forever!

Hanley

Please say it was easier today. I'mma do it in the morn..

COH

Hanley wrote: »

Please say it was easier today. I'mma do it in the morn..

Its not the hardest 2-3 hours...

COH

Yesterday - Light Deadlifts
180kg (5x1)
140kg (5x5)

Today...

Cube Predator Week 2 Day 2 (Heavy Day)

A) Bench (Paused)
60kg (2x15)
80kg x10
100kg x8
120kg x2
137.5kg (4x2)... looooong paused
107.5kg x15
107.5kg x12

Palm Facing DB Bench:
30kg x10
35kg x8
40kg x6
45kg x9

C) Incline Bench
60kg x5
80kg x5
105kg x4
110kg x4
115kg x4

D) DB French Press
12.5s (4x15)

E) Lat Pulldown:
Pin 4/6/8/10/12 x10

F) Military Press
25kg x12
30kg x12
35kg x12
40kg x12

Benching feels strong.

COH

Squat - Low Bar
60kg (3x5)
80kg x3
100kg x3
120kg x3
*Belt/SBD Sleeves*
140kg x1
160kg x1
180kg x1
200kg x1... very comfortable
180kg x6
140kg x8

Front Squat
60kg x2
80kg x2
100kg x2
120kg (5x2)

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

Barbell Shrug
140kg x10
140kg x10
140kg x10
140kg x10
140kg x10

Weighted Ab Pulldown
(3x30)


Trained with Kevpants... good banter. Must remember to squat with strong people more often. Was really tempted to go 220+ but really whats the point at this stage - its def there, but I want 260. Weekend off training now to do some learnin' with Dan John and Tom Plummer.

COH

Cube Predator Week 3 Day 1
Bench (Paused)
60kg (2x10)
80kg x10
100kg x5
115kg x2
130kg (5x3)
*wrist wraps*
90kg x17... FML
90kg x14... FML

Close Grip Bench
70kg x5
90kg x3
105kg x8...FML
105kg x8... FML


Incline DB Press
35s x12
40s x10
47.5s x8
55s x4... FML

EZ Bar Skull Crusher 
x12
x10
x8
x8

Seated Arnold Press
12.5x15
15s x12
17.5s x10
17.5s x10

DB Flies
12.5s x10
15s x10
17.5s x10
20s x10

Lat Pulldown... Like Vogelpohl
(5x10)


Had to use a sh*t bench so everything felt harder then it should. AMRAPs were a disaster as was the last set of DB presses... was just minced.

COH

Squats
60kg (3x5)
100kg x5
140kg x3
*belt/SBDs*
180x2
200x1
*Heavy Sleeves*
220kg x2
180kg x10
140kg x12 (paused)

Front Squat
60kg x2
100kg x2
140kg x2

RDL
60kg x12
100kg x12
140kg x12

DB Row
(5x10/10)




And now for breakfast...

COH

Today
- 1 hour mobility/stability
- 45mins alternating between pool, steam room & jacuzzi

Am absolutely written off with DOMS... benching tomorrow should be fun.

COH

Cube Predator W3D2... sort of

Bench (Paused)
60kg (2x10)
80kg x5
100kg x5
120kg x2
140kg (5x3)
*Not Paused*
115kg x12
115kg x11

Palms Facing DB Bench
25s x12
35s x10
45s x8
52.5s x6

Incline Bench
60kg x3
80kg x3
100kg x3
120kg (3x3)

French Press (Stupid exercise... f*ck France)
10s x20
12.5s x15
15s x12
10s x12

Seated Row
20kg x20/20
40kg x15/15
60kg x12/12
80kg x10/10

Military Press (Stupid exercise.. f*ck the military)
30kg x12
35kg x12
40kg x12
45kg x12


Template called for pretty much the exact same benching as W3D1 (the light day, 3 days ago)... so being the kind of person that likes to second guess everything and having actually talked at length to Brandon Lilly about his programming and auto regulation I decided to ride the wave a little. Bench was easy... reps to spare on every set, very much still in the training as opposed to testing zone. Pushed everything else quite hard but nothing was in doubt. Also may have set a record for longest training session of all time. I'm calling today a PR by default! Am still in f*cking bits after squatting Tuesday... will see tomorrow if I'm in any fit state to squat again or do some light pulling.

Hanley

The worst part about smashing my phone was not being able to text you to bitch about how miserable my training session was.