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

COH

Week 3 - Day 1
Squat
60kg (2x5)
100kg x5
120kg x3
140kg x1
*belt/SBDs*
155kg (5x8)

Deadlift
60kg x5
100kg x5
140kg x3
*belt*
180kg (8x3)

Seated OHP
40kg x6
50kg x6
60kg x6
70kg x6
80kg x6

Hamstring Curl
(x20,15,12,10,8)

Kneeling Ab Pulldown
(3x20)




I have FINALLY rediscovered a consistent set up for my deadlift. Absolutely tore through every rep dead stop. Squats were a piece of piss too continuing to adjust favourably to the post-comp phase volume. Really REALLY feel like bullying some higher %s around now... good things in store going forwards. Eating like a c*nt helps too. Obviously.

COH

Week 3 - Day 2

SSB
65kg (2x5)
85kg x3
105kg x1
*belt*
125kg x1
145kg x1
*SBDs*
165kg x8

Block Pull
60kg x5
100kg x5
140kg x3
180kg x1
*belt*
220kg x4

SSB Split Squat
25kg x8/8
45kg x8/8
65kg x8/8

Lat Pulldown
(x15, 12, 10, 8)

KB Side Bend
40kg (3x25/25)

power pants

SBDs =sunbeds?

COH

power pants wrote: »

SBDs =sunbeds?

SBD Knee Sleeves...

COH

Today

AM Mobility/(P)Rehab
- Foam roll/hockey ball everything
- Stretch everything
- Z Health neural warm up

PM - Electro-stim Dry Needling (happening as I write this... multitask PR)
- Traps
- Lats
- Spinal Erectors
- QLs
- Hip flexors
- Glutes

COH

Plan for today had been a pretty heavy squat/pull session but some random sciatica the past few days meant that I didnt want to risk making a very small issue a very large one. Some QL and hip flexor tightness on left side is putting some pressure on the SI and a bit of shearing force on L5-S1 nothing to be concerned about and nothing that wont be managed and relegated to nothingness by Monday. Light upper session today to keep moving forwards...

Bench - Feet Up
40kg x20
60kg x15
80kg x12
*wrist wraps*
100kg x15
100kg x15
100kg x15

Tricep Extension
(4x12)

Face Pulls
(4x15)

COH

Week 3 Day 3
Squat
60kg (2x5)
100kg x5
140kg x2
160kg x1
180kg x1
195kg (3x5)

Conventional Speed Pull
60kg (2x5)
100kg x3
120kg x1
140kg x1
160kg x1
180kg x1
200kg x1


Ran out of time for accessory work... but kinda did it a couple of evenings ago so everything is as it should be on aggregate. Would have liked to have gone heavier on the pulls... will have to wait a week

COH

Week 3 Day 4

Squat [30X0 Tempo]
60kg (2x5)
100kg x3
140kg x1
*Belt/SBDs*
160kg (8x3)

Snatch Grip Deadlift
60kg x6
100kg x6
140kg x6
180kg x6

Bench (Feet Up)
60kg x10
80kg x10
100kg x6
120kg (4x3)

Hamstring Curl
(x20/15/12/10/8)

Lat Pulldown
(3x20)

Hanley

I can't wait for you to post more workouts so the picture of those leoko plates gets the hell outta my face.

COH

Hanley wrote: »

I can't wait for you to post more workouts so the picture of those leoko plates gets the hell outta my face.

COH wrote: »

This pic?

COH

Took an impromptu holiday... so did my training

Bench + bands + chains
20kg x12
40kg x10
60kg x8
80kg x6
100kg x4
120kg (5x1)

Squat
60kg (2x12)
100kg x8
140kg (5x1)

Lat Pulldown
(5x10)

Tricep Pressdown
(5x10)

*Many Rounds Of....*
- Backwards Sled Drags
- Single Leg Hip Thrusts
- Hammy Band Walks
- Psoas March

COH

Week 4 - Day 1
60kg (2x8)
100kg x5
140kg x2
*belt/SBDs*
170kg (5x8)

Speed Deadlift
70kg x5
110kg x3
150kg x1
*belt*
190kg (5x3)

Hamstring Curl
(5x10)

Face Pull
(3x15)

Kneeling Abs
(3x20)


FML today was laboured... felt like was going to fail every single rep of the 40 on 170kg squats. Deads were nice and smooth despite the post-long-weekend-lethargy. Looking forwards to dropping the volume and adding some supports on the compounds after this week

COH

Week 4 Day 2

SSB
65kg (2x8)
105kg x5
*belt/SBD*
145kg x3
160kg x1
175kg x5

Block Pulls - Double Overhand/Beltless
60kg (2x8)
100kg (2x5)
140kg x5
160kg x2
180kg x1
*belt/mixed grip*
192.5kg x1
200kg x1
207.5 x1
215kg x1

Bench - Feet Up
60kg x10
80kg x8
100kg x5
115kg x1
130kg x3

Lat Pulldown
(3x15)



Did not feel good coming into todays session at all after a mid week tummy bug that saw a sizeable % of my bodyweight and soul depart at high velocity out of my rear end. Every rep on the SSB up to 145 felt off. 175x5 is probably a PR in light sleeves happy with that. Played it conservative on the block pulls and I think my heaviest single with my feet up on thr bench was 130 before today so the upper drive is coming along nice.

COH

/phase 1

Deadlift - Conventional
60kg (2x5)
100kg x5
140kg x2
160kg x1
180kg x1
200kg x1
220kg x2.... easy peasy

Reverse Hyper
(4x12)

Steak Sandwich
- 1

COH

Squat
60kg (3x5)
100kg (2x5)
*belt*
140kg x3
160kg x1
180kg x1
*sleeves*
192.5kg x5
192.5kg x5
192.5kg x8

Paused High Bar - 5seconds in the hole
130kg (3x5)

SLDL - Beltless
40kg x10
60kg x10
80kg x10
100kg x10

Pull Ups
5 sets

Curls
(3x20)

COH

A) Bench - Paused
60kg (2x10)
80kg x8
100kg x5
110kg x5
112.5kg x5
115kg x5
117.5kg x5
120kg x5

Close Grip Floor Press
40kg x8
60kg x8
80kg x8
100kg x8

Seated Swiss Bar OHP
(5x10)

Triceps
(5x12)

More Triceps
(5x15)

COH

SSB
65kg (2x5)
105kg x5
*belt/sleeves*
145kg (2x12)

GHR Sit Up
(3x15)

Seated Row
(4x15)

Shrugs
(3x12)

Lat Raise
(3x12)

COH

A) Bench - Paused
60kg (2x10)
80kg x8
100kg x5
120kg x10
120kg x10

Close Grip Bench + Chains
20kg x8
40kg x8
60kg x8
80kg x8

C) Dumbbell Overhead Press
15s x10
20s x10
25s x10
30s x10
35s x10

D1) Lat Raise w/chains (5x15)
D2) Band Tricep Pressdown (5x20)




Benching felt infinitely better than during the week. Close grip was kinda hard, the chains weigh 40kg and are mostly deloaded at lock out. Trying to develop huge asshole triceps hence the lockout emphasis. Overhead pressing was a solid nightmare... but just looking for volume there and not concerned about the numbers too much. Lat raises with chains because why the hell not and topped off nicely with an obnoxious tricep pump.

Seriously enjoying the move back away from doing all three comp lifts each day.

COH

A) Deadlift
80kg (2x10)
120kg x5
160kg x3
190kg x1
*belt*
210kg x3
215kg x3

Deficit Deadlift (Off 3 inch block)
80kg x5
100kg x5
120kg x5
140kg x8
160kg x8

C) SLDL (Beltless)
60kg x8
80kg x8
100kg x8
120kg x8
140kg x8

D) Reverse Hyper
(4x15)

E) Barbell Row
(4x15)

F) Leg Extension
(4x20)



I have a feeling tomorrow is going to be a bad day

COH

A) Squat
60kg (2x5)
100kg x5
140kg x2
160kg x1
*belt/SBDs*
185kg x1
*heavy sleeves*
205kg x5
207.5kg x5
210kg x5

High Bar Narrow Stance Paused Squat (5s in the hole)
140kg x5
145kg x5
150kg x5

C) SLDL
60kg x8
100kg x8
140kg x10

D) Band Assisted Pull Ups
(4x8)

E) Curls
(5x15)



Rough day. Veeeery sore after the deads etc on Saturday. Squat looked better than they felt or so I'm told. Ordered a steak sambo between sets like a boss too

COH

A) Paused Bench
60kg x10
80kg x8
100kg x5
120kg x5
125kg x5
130kg x5

Close Grip Floor Press
60kg x8
80kg x8
100kg x8
110kg x8

C) Swiss Bar Seated OHP
+20kg x10
+30kg x10
+40kg x10
+45kg x10

D1) Band Tricep Pressdown (3x15)
D2) Band Tricep Extension (3x12)
D3) Tricep Death Elevated Swiss Bar Push Ups (3 grips) x5,8,MAX

COH

A) SSB
65kg (2x5)
105kg x5
*belt*
145kg x1
*sleeves*
165kg x8
165kg x8
165kg x8

Hamstring Curl
Pin 6 x12
Pin 9 x12
Pin 12x20

C) Standing Ab Pulldown
(4x30)

D) DB Curl
(5x10/10)

E) Lat Raise
(4x20)

COH

A) Power nap
Chiro
C) Sports massage


Good feels...

COH

A) Bench - Paused
60kg (2x10)
80kg x8
100kg x6
120kg x1
125kg (2x8)

Close Grip Bench + 40kg Chain
40kg x8
60kg x6
80kg x5
100kg x2
102.5kg x2
105kg x2
107.5kg x2
110kg x2

C) Seated DB Overhead Press
15s x15
20s x15
25s x15
30s x15
35s x15

D) Lat Raise
(6x12)

E) Tricep Pressdown
(6x15)

F) OH Tricep Rope Ext.
(3x20)


Pressing in general felt pretty strong today. Certainly moving the right direction week to week anyway. Nice overload on the close grip stuff and OH strength is coming back nicely. Just building building building...

COH

A) Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
220kg x3

Deficit Deadlift - Standing on 3inch block
100kg x5
120kg x5
140kg x5
160kg x5
180kg x8

C) SLDL
60kg x5
100kg x5
140kg x5

D) Snatch Grip Block Pull - 3 inch blocks
140kg x15

E) Reverse Hyper
(4x15)

F) Leg Ext
(4x15)
Then a 25RM


Still chipping away around the 220 mark on deads no drama, more reps around that weight going forwards as I build the squat back up. Will transition to heavier singles/doubles in about 4 weeks time. Deficits felt solid, bit kinda blew my load for the SLDLs on them. Snatch grips off blocks have me the most insane glute pump I've ever experienced

COH

A) Bench - Paused
60kg (2x10)
80kg x8
100kg x5
120kg x1
130kg (8x4)

Narrow Grip Floor Press
100kg (5x8)

C) Swiss Bar OHP
+45kg (4x10)

D) Tricep Pressdown
(4x12)

E) Tricep Extension
(4x15)

F) Lat Raise
- 100reps



Was supposed to squat but feeling tender after deads on Saturday so rather than take a rest day just switched the weeks format around.

COH

Havent trained in a while...

A) Bench (Paused)
60kg (2x10)
80kg x8
100kg x6
120kg x2
130kg x1
*wrist wraps/belt*
140kg x5
142.5kg x5
145kg x5 .... possibly equals all time 5RM paused bench

Seated DB OHP
17.5s x10
25s x10
35s (3x10)

C) Lat Raise
(3x25)

D) Tricep Press
(3x25)



Dunno where that benching came from. Delighted all the same. Left SI is still jamming up so will be playing it safe on the lower body stuff for a bit.

COH

A) Squat
60kg (2x10)
*belt*
100kg x5
*rehbands*
140kg x2
160kg x1
*knee wraps*
180kg x1
200kg x1
*Fúck It*
220kg x8

RDL
(5x10)

Said I'd come in and do a few reps between 140-180kg... then got it in my head that I'd do those reps in knee wraps since its been a while. 180kg came up with the venom of old and had to hold it from popping up off my back at lockout. Looooong time since felt like I could bully a bar so decided to test the waters with 200kg, destroyed it, so put the motherfúcking hammer down.

Heaviest squat since nationals, heaviest set of 8 in about 2 years, 91% of my all time 8RM (240kg back in 2011 probably) and not bad for first day back after a 17 day lay-off from squatting

Also completely quad pain free. Fingers crossed that's the end of that extended episode of absolute bulshìt

Good day at the office!

COH

A)Bench - Feet Up/5sec Pause on Chest
60kg x20
80kg x12
100kg (8x5)

Tricep Pressdown
(5x20)

C) Lat Raise
(5x15)

COH

Thinking out loud here...

Spent a few hours going back over ~5 years of my own training making a spreadsheet of all my squat PRs from 20RMs to 1RMs belted, beltless, in light & heavy knee sleeves, in stiff and looser wraps, high bar, front squat and other variations. Bench PRs from 20RMs to 1RMs, touch and go, paused, incline, close grip etc. Deadlifts from 20RMs to 1RMs, from deficits, varying height blocks, conventional, sumo, belted, beltless, with bands, chains etc all at varying bodyweights over the years...

Then looked at all the comps I've done on the back of them, how the training translated (or failed to) to the platform, what I was doing at my strongest, weakest, what I was doing when I was hurt, injured, and firing on all cylinders...

Now I have a clear idea of where I'm I'm at (not where I want to be but getting there), what I expect of myself, what markers to look for in training (there are many), what numbers I should be capable of in training & competition over the next year and beyond.

If you train people you'll be familiar with that moment when someone looks at their food diary for the first time and gets an appreciation of 'big picture' and how results (positive or negative) reflect the sum total of a very long and complicated process. Looking at all this accumulated information it definitely feels like I just had one of those eureka moments myself.

Long story short: You never stop learning, the day you do is the day you die. All I really want to do is get into a power rack and bang some heavy weights... just now with a better plan going forwards

•[[~~~]]•