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

conzy

COH wrote: »

My glutes weep in anticipation of the onslaught :eek:

COH

Squat
60kg (2x10)
100kg x8
140kg x5
160kg x2
*belt*
180kg (2x10)

Sumo Deadlift
60kg x8
100kg x5
140kg x3
*Belt*
170kg x4
175kg x4
180kg x4
185kg x4
190kg x4

Bench - Paused
60kg (2x12)
80kg x8
100kg x5
*wrist wraps*
120kg x5
120kg x5
120kg x5
120kg x5
120kg x5

Bicep Curl
(5x15)

Tricep Pressdown
(5x15)




Well - that was different. I had DOMS within an hour of finishing. I expect tomorrow to be a f*cking disaster! Thursday is front squat/SSB with a 20min beltless sumo EMOM and a heavy(ish) double on the bench.

COH

Hanley

DUP Day 2 - everything at 10% x1

COH

Hanley wrote: »

DUP Day 2 - everything at 10% x1

Tomorrow is going to be a bad day. Somebody send difene & pizza to Raw around 3pm

COH

The things we do for powerlifting....

https://instagram.com/p/znIQimHy3h/?modal=true

COH

SSB
65kg (3x5)
85kg x5
105kg x3
125kg x1
145kg (3x6)

Sumo Deadlift - Beltless
60kg (2x5)
80kg x5
100kg x3
120kg x1
*EMOM 20mins*
140kg x1

Bench - Paused
60kg (2x10)
80kg x8
95kg x6
112.5kg x5
120kg x4
127.5kg x3
135kg (2x2)

Lat Pulldown
(5x10)

Hamstring Curl
(5x12)

Leg Extension
(5x15)

Weighted Abs
(3x20)



Lots to say - but really not bothered. Next up high bar beltless paused squats, conventional deads and a couple of handy triples on the bench.

VIS VIRES

Some nice lifting going on here man, just stay injury free. Looking forward to seeing you back on the platform.

COH

VIS VIRES wrote: »

Some nice lifting going on here man, just stay injury free. Looking forward to seeing you back on the platform.

Cheers man - Going to play it very safe and use the next couple comps as training and worry about PRs later in the year after a solid run of things

COH

High Bar Beltless Paused Squat
60kg x5
100kg x5
140kg x5
140kg x5
140kg x5
150kg x5
160kg x5

Deadlift Conventional (Gentle Touch & Go)
60kg x6
100kg x6
140kg x6
*belt*
160kg x6
180kg x6
200kg x6

Bench (Paused)
60kg (2x15)
80kg x12
100 x8
115kg x1
130kg x3
130kg x3

Lat Pulldown
(5x10)

Hamstring Curl
(5x12)

COH

Squat
60kg (3x5)
100kg (2x5)
*belt*
140kg x3
160kg x1
*SBDs*
180kg x1
*heavy sleeves*
200kg x1
*Metal Black Knee Wraps*
220kg x6

Sumo Deadlift
60kg (2x5)
100kg x5
140kg x3
160kg x3
170kg x3
180kg x3
190kg x3
200kg x5 (straps)

Bench - Paused
60kg (2x10)
80kg x8
100kg x5
115kg x1
130kg (2x5)

SlingShot - Paused
60kg x5
80kg x5
100kg x5
120kg x5
140kgbx5

A few curls...




Longest session of all time. Squatting without a mirror was completely disorientating. Stance for the top set was a little narrow but glad to knock out 6 reps at something I havent done for more than a triple in forever. Sumo was an ordeal - set up was all over the shop and this quad pull made the initial pull really uncomfortable. Bench felt ok - most Ive done since strained my pec and slingshot just to feel some heavier weight in my hands again.

COH

Friday electro-needling session went like this...

**Physio uses the usual 10cm needles in hip flexors, glutes and outter quads both sides and hooks the electrodes up**

Me - Whats this measured in?
Physio - milliamps
Me - Can we turn it up?
Physio - Im a little concerned, we never usually have it up this high
Me - I feel like I need to get the top score
Physio - OK but please let me know if you are in any discomfort
Me - Crank it right up now
*A few minutes go by*
Physio - Are you OK?
Me - ....
Physio - Kieran are you OK?
Me... Sorry about that, fell asleep
Physio - Are you serious?
Me - Buddy, I'm not trying to be all 'hardcore' or any of that rubbish but I think we have different perceptions of this whole pain spectrum thing. My hobby is trying to kill me, all I do is walk around all week with everything feeling like its going to pop, tear or explode, this physio stuff is relaxing!

COH

SSB
65kg (3x5)
85kg x5
105kg x3
125kg x1
*belt/sleeves*
145kg x1
160kg x1
170kg x5

Sumo Deadlift - Beltless
60kg (2x5)
80kg x5
100kg x3
120kg x1
140kg x1
*EMOM - 25mins*
160kg x1

Last 5 mins went:
160kg x1
165kg x1
170kg x1
175kg x1
180kg x1

Hamstring Curl
x20,15,12,10,8,6

Flys
(4x20)

Tricep Pressdown
(4x20)

COH

Bench - Paused
60kg (2x15)
80kg x8
100kg x5
120kg x1
130kg x2
135kg x2
140kg x2

Palms Facing DB Press
(3x20)

Curls
(3x20)



Short on time so just got yesterdays benching done and a couple nothing sets on the accessory to get the blood moving. Bust a callous in the centre of my palm yesterday which made everything more awkward then I thought but what can ya do. High bar beltless paused squat, conventional deads (will use straps) an easy bench session up next. Bodyweight 99.9kg so will have to make sure I get big but not TOO big

COH

High Bar Beltless Squat
60kg (2x5)
80kg x5
100kg x3
120kg x1
140kg x1
160kg x1
180kg x5

Deadlift (Belt + Straps)
60kg (2x5)
100kg x5
140kg x3
160kg x1
180kg (2x10) gentle touch & go

Bench (Paused)
60kg (2x10)
80kg x8
100kg x5
120kg x3
130kg (3x5)

DB Curls
(3x15)



Everything felt heavy, uncomfortable and sore. Glad to get this session out of the way. Day off tomorrow then back in knee wraps Thursday for something heavy for a triple or something, and some heavy(ish) sumos and some easy benchin. Training with Dan Green next week - excitement!

COH

Squat
60kg (3x5)
100kg x5
140kg x3
*belt/rehbamds*
170kg x1
190kg x1
*heavy sleeves*
210kg x1
*Knee Wraps*
230kg x5

Sumo Deadlift
60kg x5
100kg x5
140kg x3
160kg x1
*belt*
180kg x1
190kg x1
200kg x1
205kg x1
*straps*
210kg x5

Bench (Paused)
60kg x10
80kg x8
100kg x5
120kg x3
130kg x1
*Wrist Wraps*
140kg x3

Close Grip Bench
(3x10)

Hamstring Curl
(4x12)



Possibly the best set of squats Ive done in well over a year. Sumos were a complete abortion and bench felt surprisingly good. Laboured through the session wondering why I felt a bit flat then remembered oh yeah I did all three lifts like 48hours ago and again 48 hours before that.

Quad remains problematic especially pulling sumo so will keep training regardless and decide on the day if Ill go conventional or sumo for the token pull

COH

Active Recovery while eating all the things and watching the rugby

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

•KB Windmill (3x5 e/s)
•KB Hip Hinge (3x5,000,000)
•Banded Clam (3x20 e/s)
•Band Pullapart (3x25)
•Groiner x millions
•Goblet Hold (3x2mins)
•Cosak hold (3x5 e/s)

Static Stretching
- Hamstrings
- Hips
- Calves
- Glutes



Seems I'm due to attempt a 2-3RM SSB tomorrow which means 180-190kg....


Yeah, unlikely.com


Figured I best get bloated and loose anyway ahead of the mayhem.

COH

SSB
65kg (3x5)
105kg (2x5)
125kg x3
145kg x1
*belt/rehbands*
165kg x1
*Heavy Sleeves*
185kg x3

Beltless Sumo
60kg (2x5)
100kg x5
140kg x3
*Every 45s*
140kg + Chains x1 (25 total reps)

Feet Up Bench (Paused)
60kg (2x20)
80kg x8
100kg x5
120kg x3
130kg x1
*Wrist Wraps/feet down normal set up*
130kg (4x6)

Hamstring Curl
Pin 8 x20
Pin 10 x15
Pin 12 x12
Pin 14 x10
Pin 16 x8

Seated Row
(4x10)

Tricep Pressdown
(4x12)

EZ Curl
(4x15)

My best ever SSB is 185x5 so nice to be back in the ballpark there albeit still <100kg so token PR there. Was tough. Deadlift was a mixed bag never really felt comfortable and was more wide stance conventional than sumo but volume in the bag and every rep moved pretty quick so all good. Was benching feet up because my back was fried after the SSB/deads and the extended back position on the bench was setting off some alarm bells but settled in time and the 130s x6 felt progressively better set on set. Accessory stuff... who f*cking cares.

Long story short very happy given that still feeling the effects of the 230x5 squat 3 days ago. Next up some high bar beltless squat, conventional deads and some lighter bench.

Alf Veedersane

Triple at 185 looked solid. Last rep looked the best.

COH

Alf Veedersane wrote: »

Triple at 185 looked solid. Last rep looked the best.

Thanks. Am not used to squatting without a mirror yet so hopefully they looked better then they felt.

COH

High Bar Beltless Squat - 3 second eccentric
60kg (3x5)
80kg x5
100kg x3
120kg x1
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3

Reverse Band Deadlift (light bands)
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
220kg x1
230kg x1
240kg x1
250kg x1

Bench - Paused
60kg (2x20)
80kg x8
100kg x5
120kg x8 (5 second pause)

Lat Pulldown
(x20,15,12,10,8)

Tricep Extension
(4x20)

Hang Leg Raise
(3x20)


Back felt all jacked up after the last session. Squats were uncomfortable because quad is acting up something fierce but got all the sets done. Reverse band was fun, 60kg had the bar on the floor with change nothing to be excited about numbers wise just nice to have something heavy in my hands again (thats what she said). Bench was tough on account of DOMS.

COH

Seems my body has decided to save up all the DOMS from the past three weeks and land the KO blow today... holy f*ck :-/

Today - 1 hour foam rolling/stretching and drilling some basic movement patterns trying to get blood moving. Physio tomorrow then a decision about whether to train Friday evening and get after a big squat rep PR for this cycle

OR...


Train Saturday with Dan Green and hope that the timetable for lifting is conducive to getting the training done there


Will play it by ear.


In the meantime: Food. Lots thereof.

COH

Physio today - More dry needling with electro-stim from quads to QLs. Bled more than usual must be that time of the month...


Night before squatting dinner:

2 x sirloin steaks
2 x garlic baguettes
500g pasta + sauce
1 x kit kat Easter egg
1 x large toblerone
1 x litre choc ice-cream


Work to do work to do....

COH

The good Sirs VIS VIRES and Kevpants were good enough to come in to raw today for a session...

Squat
60kg (3x5)
100kg (2x5)
*Belt*
140kg x3
160kg x1
*SBD Sleeves*
180kg x1
*APT Sleeves*
200kg x1
*Metal Black Knee Wraps*
220kg x1
*Metal Mystical Knee Wraps*
240kg x3

Sumo Deadlift
60kg (2x5)
100kg x5
140kg x1
160kg x1
180kg x1
200kg x1
220kg x3

Bench (Paused)
60kg (2x15)
80kg x8
100kg x5
120kg x1
130kg x1
*wrist wraps*
140g x5

Hamstring Curl
(5x10)

Seated Row
(5x10)




They are all PRs for this training cycle - Good times.... Off to Belfast to the Dan Green seminar now tomorrow morning. Excited isn't the word

Hanley

"PRs for this training cycle"

COH

Well what I meant is that the squat is the heaviest triple in two years. Its only the second time I've ever pulled 220 for a triple sumo without straps and first time pulling 5 plates without reefing my SI joint out in forever and the bench is within a couple reps of my best ever paused set of 5.

COH

Spent Saturday up in Hench in Belfast with Dan Green. Interesting day in particular to his rationale behind the Boss Barbell programming. Am glad now that I got my heavy training done on Friday as the lifting component was mainly technical and doing openers etc was never going to be an option given the time restraints. Breakdown was an intro to his programming for squats/deads - strength phase > peaking phase with seperate nuances for sumo VS conventional and a large emphasis on front squats and other accessory lifts. Went through the technical aspects for the lifts then after a short break came back for a similar presentation on programming for the bench then some technical work on upper body movements.

COH

Bench (Paused)
60kg (2x20)
80kg x12
100kg x8
120kg x3
130kg x1
140kg x1
150kg (3x1) ... hips came off bench 2nd rep
*touch and go*
120kg x12

Incline DBs
20s x5
45s x5
60s x5

Inverted rows
(Loads)

Chins
(Some)


Hadn't planned on training but an impromptu session in Hench materialised. Hadn't really eaten and was pretty tired so happy to work up to some paused singles. Bench is way lower then im used to and second rep was more of a hip extension movement then an upper body push. Pec feels niggley now after the dumbbells I think hadnt done any inclines that heavy in a good while now hopefully only a minor thing.

Great banter all the same... Dan Green hung around to train too, ended up going for steaks and a few beers after.

Quality weekend.

COH

Was hoping to take another few days before doing this session but schedule is insane this week so had to lift when the time permitted...

Squat
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*belt*
180kg x1
*SBD Sleeves*
200kg x1
*Heavy Sleeves*
215kg x1
*Metal Black Knee Wraps*
230kg x1
*Metal Mystical Knee Wraps*
250kg x2

Sumo Deadlift
60kg x5
100kg x3
140kg x1
160kg x1
180kg x1
200kg x1
215kg x1

https://instagram.com/p/0n9HIMny_n/?taken-by=kieranhegarty2

Heaviest squat in almost two years, PR at this bodyweight and last heavy session ahead of IPO nationals in two weeks...

Hopefully this will end a very long road paved on both sides with bullsh*t injuries and a hell of a lot of frustration. Working hard to stay more upright throughout, breathing more effectively and staying more stable in general.

I will persist until I succeed.

Hanley

That held up well. Positions looked great too. Way improved!