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

COH

Hanley wrote: »

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

COH

Deadlift To Knee (Beltless)
60kg x10
80kg x10
100kg x10
120kg x10
140kg x10

Deadlift (Conventional)
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5
*Belt*
160kg x5
180kg (2x10)

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

SSB GM Isohold... henceforth known as Bad Mornings
45kg (4x Max Time)

RDL
60kg x8
80kg x8
100kg x8
120kg x8
140kg x8
160kg x8




KILL IT WITH VOLUME

Hanley

I like Bad Mornings.

COH

Hanley wrote: »

I like Bad Mornings.

Sort your life out and be ready to bench on Monday

COH

*45 Mins*
- Vertical Hip Distraction
- QL Activation
- Roll ITBs
- Psoas Activation
- Ankle mobility


Then the worlds most elaborate knee flossing...

A) Squat
*Metal Silver Knee Wraps/CRANKED*
60kg (3x5)... beltless :pac:

COH

Predator W4D1

Bench (Paused)
60kg (2x12)
80kg x5
100kg x5
120kg x2
*wrist wraps/chalk/loud viking rock music*
140kg x3
142.5kg x3
145kg x3
147.5kg x3
150kg x3
*Not Paused*
100kg x15
100kg x15

Close Grip
60kg x5
80kg x3
100kg x1
115kg x8
115kg x8

Incline DB Press
35s x12
40s x10
45s x8
55s x5

EZ Bar Skulls
(4x12)

Arnold Press
15s x12
17.5s x12
20s x12
22.5s x11

Pec Dec
(4x15)

Lat Pulldown
(4x10)


Bench felt rock solid today. Think that equals my paused PR for a triple too. Squat tomorrow or Wednesday hopefully something heavy enough in knee wraps.

COH

Today...

Had hoped to have a shot at heavy squat session in knee wraps but circumstances beyond my control conspired against me and only had time to do some mobility work... same as Sunday

- Vertical Hip Distraction
- QL Activation
- Roll ITBs
- Psoas Activation
- Ankle mobility

Right SI is feeling pretty jammed up so booked in to see my chiro this evening to get that sorted ahead of the heavy squat session tomorrow. Also looking forward to taking some heavy singles on the bench later in the week!


Also... read this:

http://strongoverskinny.ie/index.php/its-not-failure-its-feedback/

Alf Veedersane

Top post, that.

The linked one...

COH

Squat
60kg (3x5)
100kg x5
*belt*
140kg x3
160kg x1
*SBD Sleeves*
180kg x1
200kg x1
*Heavy Sleeves*
220kg x1
*Knee Wraps*
232.5kg x3
*sleeves*
180kg x8
140kg x10

RDL
60kg x5
100kg x5
140kg x5
170kg x8

DB Row
(4x10)

DB Curl
(4x12)

COH

Some days you get away pain/DOMS free from a heavy squat session... other days you feel like you've been hit by the proverbial bus.

And then there are days like today where you've been hit by the actual bus, it reverses back over you for good measure, parks on your face, then the driver gets out, is dressed like a clown and proceeds to rape you and sets fire to your corpse before eventually driving off laughing.

That being said....

Predator W4D2

Bench (Paused)
60kg (2x12)
80kg x10
100kg x10
120kg x2
140kg x1
*wrist wraps etc*
152.5kg x1
155kg x1
157.5kg x1

Not Paused
130kg x6
130kg x6

Palms Facing Flat DB Press
25s x12
35s x10
45s x8
55s x6

Incline Bench
60kg x3
80kg x3
100kg x3
110kg x3
120kg x3

Dips (French Press aggravated my elbows)
BW x 15
BW x 15
BW x 15
BW x 15

Seated Row
(4x15)

Military Press
20kg x10
30kg x10
40kg x10
50kg x10



Exceedingly happy with how that went, while I ran/am running the program off an estimated 160 the most I've paused in forever is 150 for a single so anything that happens after today is bonus material... 7.5kg PR on the cycle so far All time paused 1RM is 160 set last year at a much heavier bodyweight so the omens are good. Was going to take today as a rest day after the heavy stuff yesterday but a cup of coffee and some pre-1991 Metallica got me through it nicely. Am still not recovered from the benching on Monday so a few days rest now and next week should be a lot of fun.

COH

* Rest Day *

- Mobility (All of it)
- Calories (All of them)


Probably chill out in the jacuzzi/sauna after lunch... let these achey joints settle ahead of the weekends deadlifting/SSB etc.

COH

Deadlift To Knee (Beltless)
70kg x10
110kg x10
150kg (2x5)

Deficit Deadlift (Conventional) against light band
70kg x5
110kg x5
150kg x5
*Belt*
170kg x1
*Remove Band/Deficit*
190kg (2x10)

SSB
65kg x3
85kg x3
105kg x3
125kg x3
145kg x3
165kg x3

SSB GM Isohold
65kg (4x Max Time) + AMRAP
45kg x Max Time + AMRAP

Barbell Row
(4x15)

Hamstring Curl
(x20,20,15,13,10)

Bicep Curl
(4x15)

COH

*45 Mins Foam Rolling/Stretching*
- Am so sore in all the right places

Had hoped to go for a swim but had a f*ck tonne of client programming to do that seemed to completely suck my day into a vortex of unwanted productivity. On reflection the past weeks training has probably been my best in all of 2014.

The squat (232.5x3) was the second heaviest on the year (which in itself is depressing), the bench is only 2.5kg away from the all time paused PR I set last year and the deadlift is easy (relatively speaking) and pain free which is exactly what I wanted from it.

Hopefully the next 2 weeks or so see an all time paused bench PR (162.5 would be great), a 240+ squat for the first time in over a year and the continuation of my quest to kill my deadlift weakness with hypertrophy. Anyway - really enjoying all my training again for the first time in a long time, will most certainly be finishing the year strong.

COH

Nowhere near as much time as I'd have liked for this session... got the main stuff done and flew through the rest

Predator Wk5D1

Bench (Paused)
60kg (2x10)
80kg x10
100kg x3
120kg x1
135kg x2
145kg x1

Close Grip
112.5kg (2x5)

Incline DB Press
25s x12
30s x10
35s x8
40s x6

Skulls
(4x15)

Arnolds
(4x12)

Flys
(4x12)

Lats
(4x10)



Shoulder is sore. Rest tomorrow, squat Wednesday.

COH

Squat
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*belt/SBD sleeves*
180kg x1
200kg x1
220kg x1 (Heaviest squat in light sleeves in ages)
*Heavy Sleeves*
240kg x2... equals last 1RM testing, heaviest double in sleeves in well over a year and probably(?) a PR at this bodyweight

RDL
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5
160kg x5
180kg x8

Barbell Row
60kg (3x20)

Seated Row
(4x10 wide/10 narrow)

Standing Ab Pulldown
(4x20)


Video of the doddery squat is on my facebook.... or at least it will be when it eventually finishes uploading. Wasn't great... nice to be under a heavy bar all the same.

chriity139

What weight are you at the moment. Thats a beast of double on your squat

COH

chriity139 wrote: »

What weight are you at the moment. Thats a beast of double on your squat

96ish... soon to be much MUCH more

AM - All the rehab stuff + Most painful flossing ever (bicep tendon and shoulder)

PM - Attached testicles...

Predator W5D2

Bench
60kg (2x10)
80kg x10
100kg x5
120kg x1
140kg x1
147.5kg x1
155kg x1

Palms Facing DB Press
30s x10
40s x8
50s x6
60s x4

Incline Bench
60kg x3
80kg x3
100kg x3
115kg x3
130kg x3

French Press
(4x15)

Lat Pulldown
(4x12)

Military Press
(4x12)



Wasnt going to do this session at all as my shoulder was minced.. but felt ok after some ridiculously aggressive voodoo flossing. Everything felt strong enough.

COH

Woke up sick today... new straight away that high rep deads just wasn't a runner but headed in regardless in case things deteriorate into full blown super-aids over the weekend.

A) Deficit Speed Deadlift (against light band)
60kg x10
80kg x10
100kg x10
120kg x1
140kg x1
160kg x1
*remove deficit*
180kg (3x1)

3 Position Paused Deadlift (Paused 1 inch off the ground, at the knee, after lock out lower to below knee, pause again then lock it out again)
60kg x3
80kg x3
100kg x3
120kg x3
140kg (3x3)

C) Barbell Good Morning
20kg x15
30kg x15
40kg x15
50kg x15
60kg x15

D) Neutral Grip Lat Pulldown
(Various Pins x20/15/12/10/8)

*3 rounds*
E1) Lat Raise x15
E2) Band Pull Apart x15
E3) Hammer Curls x15

Would have preferred to have gone a little heavier on the deads but 180 against bands moved fast and getting increasingly comfortable in the deficit warm ups despite having zero energy and some interesting stomach cramps since this morning. Left knee really wanted to shift in as a result of my endless quad strain. Paused stuff was just to accumulate a bit of time in positions that scare the sh*t out of me and conventional GMs just because of the extended ROM and the fact I was too lazy to go get my SSB.

COH

Today - IAWLA Day 3

All I'm gonna say is that I couldn't have timed yesterdays session worse. Entire posterior chain and basically everything that you need get a bar from the ground to overhead in any capacity is destroyed.

Longest day ever...

I think I'll deload everything from here

COH

Predator W6D1

A1) Hip Flexor Stretch x30s e/side
A2) Band Flies x10
A3) Bench Press (Paused + Slightly Narrower Grip)
60kg (3x5)
80kg x3
100kg x1
*long Pause*
115kgx 3
117.5kg x3
120kg x3
122.5kg x3
125kg x3

Bench (Same Grip/Touch and Go)
100kg x20

C) Incline DBs
20s x12
25s x10
30s x8
35s x6

COH

Was due to have a crack at a heavy squat single today in wraps after the 240x2 in sleeves last week then eat like its going out fashion between that rep and bench testing this Friday. However I actually feel pretty good at the moment, essentially 'deloaded' and have some PRs at <100kg training bodyweight in the bag over the past few weeks so instead of testing for the sake of it I am continuing the deload and resetting everything ahead of a return to training this weekend/early next week.

At that stage I'll be 10+ days after last heavy squat and 7+ days after last heavy bench... so will take some estimates and run a 10 week block for all three lifts taking me into March where I'll be training with Dan Green up in Belfast and then hopefully the IPO and GPC nationals in April.

Plan is as follows:

- Volume... so much volume. Everything at sub max %s
- Calories... all of them. Really going to push hard to go 100kg + sooner rather that later
- Simplicity... no fancy sh*t just hard god damn work with a barbell

COH

A) Squat
- High Bar
- Below parallel
- Beltless
- Narrow stance (heals about an inch apart)
60kg (2x10)
80kg x5
100kg x5
120kg x1
140kg x1

Deadlift
- Beltless
- Double Overhand
- Getting tight at the bar
60kg (3x5)
80kg x1
100kg x1
120kg x1
140kg x1
160kg x1
180kg x1

C1) Reverse Hyper 4x10
C2) Barbell Sit-Up 4x10


Genuinely shocked at the squat position I was able to get into today. All the mobility work and extra curriculars I do while watching TV etc are really paying dividends now. Nothing heavy - just learning stability in different positions while deloading/taking a break from the heavy stuff.

Deads felt great - I tend to get tight at the top then grip + rip the bar as I feel much more stable off the floor that way but figured I should be doing more to address my inconsistent start position. 180kg isn't a heavy pull by any means - but Ill take anything from the new position at this stage especially beltless. F*cking hell I was pumping sweat leveraging myself into a good position and getting the breathing right.

COH

Wasn't going to test.. buuuuuuut

Cube Predator - Test

Bench (Paused)
60kg (2x10)
80kg x10
100kg x8
120kg x3
140kg x1
150kg x1
160kg x1 (equals best ever paused)
162.5kg x1(PR)
165kg x Fail
165kg x1(PR)

Delighted with that! 15kg on the cycle and 5kg all time... using what used to be my close grip and the set up felt good and stable. First attempt at 165 I failed literally about an inch from lockout... don't think I've ever failed a bench that high before. Was going to leave it at that but after a few minutes of pacing around I decided to give it another shot. Not bad for a hungover days training.

COH

Deadlift - Getting set at the bar... FML
70kg (5x3)
90kg x3
110kg x3
130kg x1
150kg x1
170kg x1
180kg x1
190kg x1
200kg x1
170kg x3

Deficit
150kg (3x5)

Barbell Rows
(3x15)

Split Squats
(3x8/8)

DB Shrugs
(3x15)

Ab Pulldown
(3x20)

COH

Annual Christmas day bro-down at Raw Condition Gym

- Arms

All the exercises (millions x billions)

Merry Liftmas b*tches!

COH

Am so bloated... afraid to step on the scales

Today

Mobility/Movement - At home because I bought herself kettlebells for Christmas

- Rolling (Lats/Adductors/ITBs/Calves)
- Balling (Hips/Glutes/Feet)

•KB Windmill (3x5 e/s)
•Single Leg KB RDL (3x5 e/s)
•Single Arm KB Swing (3x8 e/s)
•Single Arm KB OHP (3x10 e/s)
•KB Row (3x12 e/s)
•Goblet Hold (3x2mins)
•Band Pull Apart (3x25)

Static Stretching
- Hamstrings
- Hips
- Calves
- Glutes


Feel great after that. Looking forward to getting back training heavy now. Plans in place just need my right quad to remain settled and all systems are go.

COH

Contracted the plague... enforced deload continues

COH

Still have the plague...

Bench (Paused)
60kg (2x15)
80kg x8
107.5kg (3x6)
*No Pause/No Strength*
82.5kg (2x20)

Close Grip
115kg (2x2)... AMRAPs lol!

Incline DB Press
20s x15
25s x12
30s x10
35s x8

DB Row
20s x12
25s x12
30s x12
35s x12

Reverse Fly
5s (4x12)

Curls
25kg (4x15)



Zero energy... literally doing the bare minimum. Had the baby percentages programmed anyway amd not a case of bottling a session just no engine for the AMRAPs. Physio booked for Monday to see what the hell is going on with this 3 month quad strain. Bodyweight 97.8 after the Christmas break, kinda disappointed not to be back in triple digits. Soon... Soooooooon

COH

Squat - Flat Shoes :eek:
60kg (2x5)
100kg x3
*belt*
140x1
*SBDs*
167.5kg (5x2)

Snatch Grip RDL
40kg x10
60kg x10
100kg x10
120kg x10

Barbell Step Ups (Low Box)
3x10/10

Kneeling Row
(4x20)

Band Pullapart
(4x15)

Standing Abs
(4x20)



Still ruined with this chest infection so did the absolute minimum again. Was supposed to do a few singles with a 180 squat but my adductors are tight to the point of pulling badly after almost a month of no meaningful lower body training so left it at the 167.5 doubles which felt insanely smooth. Everything else just to get some numbers on the board. Bench again Thursday.

COH

Finishing off yesterdays training

Squat
Bar (2x12)
60kg (2x5)
100kg x3
140kg x1
180kg (4x1)

Paused Squat
120kg (3x8)


That had been bugging me more then it should have!