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

COH

_JOE_ wrote: »

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

Easily replaceable you said...

There's only one Joe!

COH

Today - All the DOMS

A) The usual foam rolling/stretching
Many kcals
C) 1 Hour swim/sauna/steamroom/jacuzzi
D) Sports massage
E) More kcals


Bodyweight 97.7 this morning.... must try harder :mad:

COH

A) Bench (Paused)
60kg (3x5)
80kg x5
100kg x5
112.5kg x6
115kg x5
117.5kg x6
120kg x6
122.5kg x6
90kg x15
90kg x15

Close Grip
120kg (2x5)

C) Incline DB Press
25s x10
35s x8
45s x6
55s x6

D) DB Row
35s x12
45s x10
55s x8
65s x8

E1) Reverse Fly (5x10)
E2) EZ Curl (5x10)

F1) 45 Degree Row (4x20)
F2) Tricep Extensiom (4x20)



Grand way to spend a Sunday - all kinds of volume now to be followed by superbowl mega-feast

COH

Light Day at Raw Gym...

Squat
62.5kg (3x5)
102.5kg (2x5)
142.5kg x3
162.5kg x1
182.5kg x1
*belt/sleeves*
202.5kg x2
205kg x2
207.5kg x2
210kg x2
212.5kg x2 (vid)
*Knee Wraps*
220kg x1
222.5kg x1
225kg x1
227.5kg x2

http://instagram.com/p/ypqTqNHy0r/?modal=true

RDL
60kg x10
100kg x10
140kg x8
180kg x6

45 Degree Row
(4x15)

Plank
(4x1min)

Alf Veedersane

I have to ask - I meant to - was that last double as easy as it looked?

Either way...cap tipped.

COH

Alf Veedersane wrote: »

I have to ask - I meant to - was that last double as easy as it looked?

Either way...cap tipped.

In the vid or the 227.5?

Alf Veedersane

The very last - not in the video - which I'm guessing was the 227.5 with the five 20s rattling (proper) either side and the 3 spotters.

COH

Alf Veedersane wrote: »

The very last - not in the video - which I'm guessing was the 227.5 with the five 20s rattling (proper) either side and the 3 spotters.

Was handy enough - the 7.5 foot 34mm squat bar oscillating made the walk outs a pain in the tits but once I was set the actual squats were grand. Took three attempts to take the previous set out and I nearly fell over hence the three spotters for the last set

Alf Veedersane

COH wrote: »

Was handy enough - the 7.5 foot 34mm squat bar oscillating made the walk outs a pain in the tits but once I was set the actual squats were grand. Took three attempts to take the previous set out and I nearly fell over hence the three spotters for the last set

I did hear "the squats were the easy part" at one stage.

Cap doffed.

Dat plate rattle doe.

COH

Bench - Paused
Bar (2x50)
60kg (2x20)
80kg x15
100kg x12
120kg x3
*wrist wraps*
127.5kg x5
130kg x5
132.5kg x5
135kg x5
137.5kg x5

Felt a sharp twinge in the left pec locking out the last rep on 137.5 which is bent because all the sets were pretty easy. Knocked the accessory work on the head just to be safe, will revisit it tomorrow or Friday once I see how it settles.

Powerlifting problems :mad:

COH

'You have so much muscle I've had to completely bury a 10cm needle into your hip flexor through your back'

New physio clearly not used to working with athletic super legends :pac:

COH

Deadlift
60kg (2x10)
100kg x8
140kg x5
160kg x1
170kg x1
180kg x1
190kg x1
200kg x1
210kg x1

EMOM
180kg x2 (10mins)

140kg + Chains
(2x12)



Tidy little session - Short on time so just stuck to the basics and drilled the set up. Kind of pathetic that the 210 equals my heaviest conventional deadlift in over a year but it was easy and zero pain so banked it and moved on. Bodyweight holding steady at 98kg... pec is still sore... booked in for more electro needling this Friday so probably do a light upper accessory day with no pressing tomorrow/Wednesday then blast out a heavyish squat Wednesday/Thursday.

COH

Pec-Rehab

- Rolling
- Stretching
- Many banded flys

A) Bench + Strengthshop Slingshot
60kg (5x20)

B1) Pec Flys (5x20)
B2) Tricep Pressdown (5x20)

C1) Curls (5x20)
C2) Band Pull Apart (5x20)


Then...

1 hour full body mobility

Then...

1 hour
- Swim
- Jacuzzi
- Sauna


Then...

Vension fillets x2
Sweet Potato
Steak Sambo
Double Burger


Then...


Coma

COH

Woke up with man-flu... was booked in for a multi-nutrient and glutathione infusion out in the Irish Strength Institute anyway so hopefully the massive barrel of orange liquid that went into the vein helps nip that in the bud!

Later that day...


Squat
60kg (3x5)
100kg x5
*belt*
140kg x3
160kg x1
*SBD*
180kg x1
200kg x1
*heavy sleeves*
220kg x1

Called it a day there - had planned on a heavy single in knee wraps but distinct lack of energy and spotters so decided that discretion was the better part of valour and moved on.

Bench/Pec Rehab
20kg x15
30kg x15
40kg x15
50kg x15
60kg x15



More elecro-needling tomorrow - Cant wait!

COH

Registered for IPO nationals...

First comp since November 4th 2012 :eek:

COH

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*Belt*
180kg x8
192.5kg x1
205kg x1
212.5kg x1
190kg x5
192.5kg x5
195kg x5

6 inch block pull
100kg x3
140kg x3
180kg x3
190kg x3
200kg x3
210kg x3

GHR
(4x12)

Leg Extension
(5x15)

Lat Pulldown
(3x20)

COH

Active Recovery

Leg Press (5x20)
Hamstring Curl (5x10/10)
Back Extension (5x15)
Lat Pulldown (5x15)
Seated Row (5x15)

Concept 2
8x150m w/45s rec


Very stiff after yesterday - was due a rest day but wanted to get some blood moving so came in and did the above with minimal rest. Concept 2 because my fitness is awful and it feels like its becoming a limiting factor while squatting etc. Bought a heart rate monitor there a while back so going to use it during all sessions going forwards. Got up to ~180bpm on the sprints. Very curious to see how the ticker performs in comparison during squatting etc next week now.

Hanley

C2 is so IDIBISHDI.

COH

Hanley wrote: »

C2 is so IDIBISHDI.

How so?

Hanley

COH wrote: »

How so?

Because I use it to do intervals. Therefore you're copying me.

COH

Hanley wrote: »

Because I use it to do intervals. Therefore you're copying me.

But I haven't read your log since the latest episode of your eating disorder kicked in and you decided to throw away all your strength in order to fit into your summer bikini

Hanley

COH wrote: »

But I haven't read your log since the latest episode of your eating disorder kicked in and you decided to throw away all your strength in order to fit into your summer bikini

I'll just end up waiting it out until you get injured again and end up stronger and leaner. Relatively speaking anyway.

#BroScience

COH

Hanley wrote: »

I'll just end up waiting it out until you get injured again and end up stronger and leaner. Relatively speaking anyway.

#BroScience

Cant argue with science if its hashtagged I guess



Today - Light Upper/Pec Rehab

A)Slingshot Bench
80kg (5x15)

B)Bench
40kg x5
50kg x5
60kg x5
70kg x5
80kg x5
90kg x5
100kg x5

C1) OHP 5x8
C2) Band Pullapart 5x10
C3) Lat Raise 5x12

D) Reverse Hyper
(5x25)

Wood

When are the IPO nationals? You promised to tell me, but you lied. You never told me.

You saw me naked


Woody

COH

Wood wrote: »

When are the IPO nationals? You promised to tell me, but you lied. You never told me.

You saw me naked


Woody

I sent a carrier pidgeon since you don't exist on social media.

Please stop sending me dick pics




Today - deload of sorts

Squat
60kg (2x10)
100kg (2x5)
140kg x3
160kg x1
180kg (4x1)


Lots of mobility work, breathing practice and a nice steak sambo.

COH

Bench - More Pec Rehab
Bar (2x50)
40kg x20
60kg x15
80kg x10
100kg x5
110kg x1
120kg x3.... easy, grand, no pain

Slingshot
100kg (2x12)

Flys (5x25)
Reverse Flys (5x15)



Non-event... grand stuff. Recovering nicely.

COH

About a billion medial glute activation exercises...

Then the usual home session listening to a few podcasts because I got up too early


- 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

COH

Supposed to deadlift but very sore after the electro-needling yesterday.

Bench (Paused)
60kg (2x10)
80kg x8
100kg x5
110kg x3
120kg (2x5)

Close Grip
60kg (5x20)

Incline
60kg x5
80kg x5
100kg x5

DB OHP
15s x10
20s x10
25s x10
30s x10

Tricep Pressdown
(5x15)

Pitt Bros - AMRAP

COH

Sumo Deadlift
60kg (3x5)
100kg x5
140kg x1
160kg x1
*belt*
180kg x1 EMOM 12mins

140kg x12

Fat Bar Hip Thrust
65kg x10
85kg x10
105kg x10
125kg x10
145kg x10

Hammy Band Walk
(5x20)

Reverse Grip Lat Pulldown
(5x10)

Hamstring Curls
(5x10)



Sumo set up didnt feel entirely **** today for once. It looks better than it feels apparently so Ill take it.

COH

Today - An hour or so getting loose then amazingemmet did some aggressive shoulder flossing for me ahead of what looks like an intensely difficult block of training coming up.

My glutes weep in anticipation of the onslaught :eek: