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

COH

Energy levels continue to circle the drain... everything today felt like max effort

Bench (Paused)
60kg (2x12)
80kg x8
100kg x5
120kg x2
127.7kg (8x3)
107.5kg (2x10)

Palms Facing DB Press
25s x12
30s x10
35s x8
40s x12

Incline Bemch
60kg x3
80kg x3
100kg (3x5)

OH Tricep Extension
(4x12)

Pec Dec
(4x15)

Seated OHP
20kg x10
30kg x10
40kg x10
50kg x10

45degree Row
(4x20)

COH

Deficit Deadlift (1inch)
60kg (5x5)
100kg (2x5)
140kg x3
160kg x1
*belt/mixed grip*
180kg (15x1)

Deficit Deadlift + Chain
60kg x5
100kg x3
140kg (2x8)

Barbell Row
60kg x10
80kg x10
100kg x10
100kg x10
100kg x10


High Bar Beltless Squat (Slight Pause)
60kg x10
70kg x10
80kg x10
90kg x10
100kkg x10


Standing Ab Pulldown
(5x20)




I was going to skip training today because I wass exhausted, had sand deep in my vag and because I didn't want to be drenched in DOMS on Monday as I am starting physio with Joe Conway to get to the root of my quad strain. Took 30-45s rest only between the 15 singles on 180. Deficits still scare the bejesus out of me so I'm doing the bulk of this entire cycle (12-14 weeks) from a 1 inch deficit. Not enough to change the dynamic of the movement - just enough to make things hard. The chain set up was a little awkward on the AMRAPs 8th rep on both sets came down on the chain and sent the bar sideways so just left it at that instead of messing around with broken sets. Rows because I hate any unsupported upper back work and beltless HBBS because I hate leg pressing. Thoroughly enjoyable session despite the lack of pre-training coffee

COH

A) Steak, ribs, poached eggs and thick cut chips in Whitefriar Grill

Cake and coffee in Wall & Keogh

C) Bench (Paused)
20kg x20
40kg x20
60kg x20
80kg x5
100kg x3
115kg (3x5)
90kg x10
90kg x10

D)Close Grip Bench
105kg (2x6)

E) Palms Facing DB Press
30s x12
35s x10
40s x8
45s x6

F) DB Row
35s x15
40s x12
45s x10
50s x8

G) Reverse Fly
7.5s x12
10s (3x12)

H) EZ Curl
20 x15
25 x15
30 x15
35 x15

I) Syntha6 Bar (rocky road)



Another non-event of a session as I knew it would be and everything was beyond easy as I had planned it on being.

On a completely unrelated note here's a pic of some pretty cool street art I saw on my way for brunch with Hanley...




Never a truer word spoken - and a lesson to all of us that life-coaching is available on the side of buildings.

COH

Lateral cutaneous nerve identified as the probable culprit for this 3 month phantom quad strain. Some dry needling done to alleviate the impingement at the the L2 nerve root. Everything else looking structurally solid: movement, control and pattern sequencing better than ever so have been given the go ahead to crank training up a few gears...



Excited, relieved and ready to rock


•[[~~~]]•

COH

Squat
60kg (3x5)
100kg (2x5)
*belt/rehbands*
140kg x2
160kg x1
*SBDs*
180kg x1
192.5kg x5
205kg x3
*light knee wraps*
217.5kg x1
155kg (2x5)

Snatch Grip RDL
60kg x12
100kg x10
140kg x8
160kg x6

Lunge
25kg x8/8
45kg x8/8
65kg x8/8

Seated Row
(4x12)

Curls + Band Pullapart
(4x15)

Standing Abs
(4x20)

COH

Basically just walked around Dublin socialising and eating like a glutton today...

Did 45mins stretching etc to make sure all the kcals were converted straight into lean mass.

COH

Posting this for no other reason other than it being awesome.. meals #2 and #5

COH

A) Bench (Paused)
60kg (2x12)
80kg x8
100kg x3
120kg x1
*Wrist Wraps*
135kg x5
137.5kg x5
140kg x5
*No Pause*
115kg x12
115kg x9

Incline Bench (Paused)
60kg x5
80kg x3
105kg x3
107.5kg x3
110kg x3

C) Palm Facing DB Bench
35s x12
40s x10
45s x8
52.5kg x5

D) Overhead Tricep Extension
(4x15)

E) Lat pulldown
(4x12)

F) Seated Barbell Overhead Press
30kg x15
40kg x12
50kg x10
60kg x8




By far the best bench session in ages. Have been milling the shoulder rehab daily and starting to make inroads at last. New bench in raw is the f*cking business delighted they finally got rid of the old piece of sh*t and replaced it with an older but far superior piece of sh*t lol :pac: AMRAP sets weren't great reps wise, but definitely better then the last two weeks of doing the bare minimum.

Incline bench is also new - will take a bit of getting used to as its lower to the ground, the seat is weirdly narrow and the angle of the bench is slightly less favourable. DBs died a bit of a death as a result of being relegated from B to C but how and ever, nasty tricep pump off them regardless. Energy levels also finally turning a corner after the aids I caught over Christmas/New Years - over two weeks later and still coughing up all sorts of funky stuff.

Hopefully deadlift tomorrow time permitting. May also hit this SmokinBones place at lunchtime for some pre or post training ribs and if I'm in town then peanut butter milkshakes are happening too because powerlifting.

COH

Deficit Deadlift (1 inch) +40kg chain
60kg (2x10)
100kg x5
140kg x1
160kg x5
165kg x5
170kg x5

Barbell Row
40kg x12
60kg x12
80kg x12
100kg x12

Beltless Pause Pull
60kg x5
80kg x5
100kg x5
120kg x5

HBBS
F*ck all...

Abzzzzzzz
(Many)



Deficits felt strong - lost position on the 4th rep of the last set and my body gave me a gentle reminder that this is week 2 not week 12 so calm the f*ck down and stay tight. Everything else was a laboured affair... forgot to get coffee. Rookie mistake!

COH

Today

As much rolling and stretching as my DOMS would permit. Think I'll start swimming at weekends again always felt fresh as hell starting a new week on the back of an hour in a pool/jacuzzi/sauna on a Sunday morning.

Back for round 2 with the sports doc on Monday morning so hopefully bench/upper accessory tomorrow morning then rest up ahead of squatting Tuesday. Quad still isn't feeling right - I'll see what he says. In the meantime I'll how much of this I can get through :pac:



Yeah - chocolate peanut butter and protein crisps... I am a king!

COH

A) Bench (Paused)
60kg (2x12)
80kg x8
100kkg x5
120kg x1
125kg x5
127.5kg x5
130kg x5

Bench (NO Pause)
100kg x20
100kg x16

C) Close Grip Bench
60kg x5
80kg x3
92.5kg x12
92.5kg x12

D) Incline DB Press
25s x15
32.5s x12
40s x10
47.5s x8

E) DB Row
25s x15
35s x12
45s x10
55s x8

F) Reverse Fly
7.5s x12
10s x12
12.5s x12
15s x12

G) EZ Bar Curl
20kg x15
25kg x15
30kg x15
35kg x15




I feel f*cking GREAT after that. Put on a spotting master-class too... This is how its done isn't it?

Hanley

The girl's supposed to go on top...

You'd know you've lost a ton of fat and started to up your cardio recently if you've forgotten that.

COH

A) 90mins sleep (6.30-8am)
Coffee & quest bars
C) Dry needling psoas + QL
D) Cortisone shot into hip
E) F*ck you hip
F) Bacon & eggs

This week already off to a flying start.

COH

AM - Mobility

Foam Roll - ITB/Lats/Quads
Hockey Ball - hips/glutes/delts
Stretch - Lats/Hamstrings/Calves/Pecs/Hips
Eat - 5 eggs, 5 bacon half an avocado, tomato
Go Back To - Bed




Long story short had a cancellation, did some stuff, got hungry, then got tired.

COH

Squat
60kg (2x10)
80kg x10
100kg x5
120kg x3
140kg x1
*belt/rehbands*
160kg x1
180kg (5x2)
200kg (4x1)
*Paused*
120kg (3x8)

Snatch Grip FML ... I mean RDL
60kg x15
80kg x12
100kg x10
120kg x10
140kg x10

45 Degee Row
(4x25)

Standing Abs
(4x25)


Last set @200kg here

http://instagram.com/p/yHy4zSHywo/

Still not used to squatting in flat shoes. No danger of missing any reps and while my quad let me know its still not 100% it didnt have any ill effects on the session. Heavy bench next I think its triples at 140kg +

COH

Bench - Paused
60kg (2x10)
80kg x8
100kg x5
115kg x1
130kg x1
*wrist wraps/belt*
145kg x3
145kg x3
145kg x3
145kg x3
145kg x3

Bench - No Pause
107.5kg x18
107.5kg x15

Incline Bench
60kg x5
80kg x3
100kg x1
120kg x3
120kg x3

Palms Facing DB Bench
20s x15
30s x12
40s x10
50s x8
57.5s x4

OH Tricep Extension
(4x15) + Drop Set

Lat Pulldown
(5x12)

Seated Barbell OHP
20kg x12
40kg x12
60kg x12
+ Drop Set


Really stiff after yesterday - Had low expectations for today as a result but I'm too busy to train tomorrow or Saturday and didnt want to leave it until Sunday to bench again. Couple days off now then deadlift Sunday. Bodyweight rising nicely - be back 100kg + very soon

COH

Holy jeebus I am sore... I think I have DOMS in my face


- 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


Done at home as had the morning off for once

COH

Gains....

COH

Defict Deadlift - 3 Inch
60kg (3x5)
80kg x5
100kg x5
120kg x1
140kg x1
*Belt*
160kg x1
*1 inch Deficit*
180kg x1
192.5kg (10x1)

Deficit Deadlift + Chain
155kg x10

Barbell Row
40kg x20
60kg x20
80kg x15
100kg x12
120kg x10

Barbell Shrug
60kg x20
100kg x20
140kg x15
160kg x12

High Bar Squat
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5

Hamstring Curl
x20,15,12,10,10

Weighted Abs
x20,20,15,12,10

Weighted Obliques
x12,12,10,8,8

Went to Lidl to stock up for the Sunday pre-deadlifting mega breakfast and the last thing my girlfriend says as I'm walking out the door is 'don't come back with no pussy-ass low carb breakfast'.

So I bought sweet potato and powertools

•[[~~~]]•





The drill is for my knee wrap roller...






Bye bye misery of pre-wrapping knee wraps and the associated forearm pump of doom



Anywho - deficit deads felt as ok as they're going to. Really trying to spend alot more time breathing my way into a better start position. All the reps were pretty handy, I'll continue to accumulate volume for another month or so then go back to pulling from the floor.

Everything else was grand - Would have liked to have pushed the high bar a little harder but I'm conscious that I have a pretty heavy squat session pencilled in for Wednesday. Bodyweight 98kg - Gainsville, population: Me.

COH

Bench (All Paused)
60kg (2x10)
80kg x8
100kg x5
120kg x1
132.5kg (3x3)
110kg (2x10)

Close Grip
95kg (2x15)

Incline DBs
20s x12
30s x10
40s x8
50s x6

DB Row
30s x15
40s x12
50s x10
60s x8

Reverse Fly
(4x12)

Curls
(4x15)



Big squat now Wednesday if I can get spotters, then a big bench on Friday if I survive the squat.

JJayoo

I thought you were gonna put the knee wraps on with the drill, disappointed now

COH

JJayoo wrote: »

I thought you were gonna put the knee wraps on with the drill, disappointed now

The drill is just for pre-rolling them to make it easier to wrap the knee

COH

Cancel my Abercrombie contract... I'm back from the wilderness and ready to f*ck some sh*t up

•[[~~~~]]•

COH

Squat
62.5kg (3x5)
102.5kg x5
*belt*
142.5kg x1
162.5kg x1
*SBD Sleeves*
182.5kg x1
202.5kg x1
*Knee Wraps*
222.5x1
245kg x1


http://instagram.com/p/yaD08AHy8j/?modal=true


Not too happy with the squat - but for week 4 of 12 I'll take it since its my heaviest attempt in well over a year now. Squatted in adipowers for the first time in a while too and used the 7.5 foot squat bar (hence the extra 2.5kg on the usual warm ups) which is either 32mm or 34mm making it a c*nt to hold and a c*nt to control.

Shut down the accessory work because I have a heavy bench to worry about now either tomorrow or Friday. After eating up to 100kg last night my actual morning weight was 98kg again. Thanks to VIS VIRES for coming down to train/spot/help with the knee wraps

COH

JJayoo wrote: »

I thought you were gonna put the knee wraps on with the drill, disappointed now

Drill didn't work - not enough torque. Now I'm disappointed too

Hanley

COH wrote: »

Drill didn't work - not enough torque. Now I'm disappointed too

Yah you need a serious drill for it. Not one of those ****ty lidl ones!

..I found that out the hard way too years ago.

COH

Hanley wrote: »

Yah you need a serious drill for it. Not one of those ****ty lidl ones!

..I found that out the hard way too years ago.

I'm gutted... off to Deckwells for some industrial kit at the weekend so

Today - Tomorrows training

Bench Touch & Go (+ 27.5kg chain)
bar (2x15)
60kg x10
80kg x8
100kg x5
120kg x2
140kg x1

http://instagram.com/p/ycf7O0ny-d/?modal=true

Paused Bench
152.5kg x2
152.5kg x2
152.5kg x2

Touch & Go
110kkg x15,12

Palms Facing DB Press
20s x15
30s x12
40s x10
50s x8
57.5s x6

Incline Bench
60kg x2
80kg x2
100kg x2
115kg x2
130kg x2

Tricep Extension + EZ Curl
(5x15/15)

Lat Pulldown
(5x10)

Seated OHP
30kg x12
40kg x12
50kg x12
60kg x12


The chains were Just to focus on keeping the bar moving fast in the w/ups and getting some overload in before the working sets.
Stiff as a board (hips/glutes) after yesterdays squat. Deload(ish) now then rock back into week with second phase of this cycle.

Really REALLY enjoying training at the moment

Alf Veedersane

COH wrote: »

I'm gutted... off to Deckwells for some industrial kit at the weekend so

Check out McQuillans on Capel St as well. They have an online store so if their prices stack up, they do serious quality kit.

COH

Riding the wave... W4D4

Deadlift
60kg (3x5)
100kg (2x5)
140kg x5
160kg x1
180kg x1
*belt*
200kg (8x1)

3 Inch Blocks
100kg x5
120kg x5
140kg x5
160kg x5
180kg x5

Barbell Row
60kg x20
80kg x15
100kg x12
120kg x10

Shrug
100kg x12
120kg x12
140kg x12
160kg x12
180kg x12

HBBS - Stretching more than training
60kg x3
80kg xe
100kg x3
120kg x3
140kg x3

Standing Ab Pulldown
(5x20)


Off now to eat my bodyweight in brisket & ribs. Have the easiest Sunday upper body session ever planned, then squatting easy singles Tues/Wed, handy enough 'heavy' bench day Thurs/Fri then that'll conclude the almost deload next week in time for some moderate deads at the weekend.

_JOE_

COH wrote: »

Drill didn't work - not enough torque. Now I'm disappointed too

You'll do very well to beat a Joe pre-roll!

Easily replaceable you said...