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

COH

A) Speed Deadlift
60kg (2x10)
80kg x8
100kg x5
140kg x3
160kg x1
180kg (15 singles 45s recovery)

Snatch Grip Block Pulls
60kg x15
100kg x15
140kg x15

C) Lat Pulldown
(x25,20,15,12,10)

D) Leg Extension
(4x15)

E) Leg Curl
(4x12)

LuckyLloyd

Did your analysis produce any consumable takeaways, or would it be too individualistic?

COH

LuckyLloyd wrote: »

Did your analysis produce any consumable takeaways, or would it be too individualistic?

Mainly that gym lifts don't mean sh*t! Like if I put my best 'gym PRs' together on a given day in comp I'd have blasted through my best total to date on second attempts.

That and I seriously hate deadlifting :pac:


Today

A) Bench - Paused
60kg x15
80kg x8
100kg x5
120kg x1
130kg x2
135kg x2
140kg x2
145kg x2
150kg (3x2)
120kg x10
100kg x10

Lat Raise
(3x20)

C1) Tricep Pushdown (4x20)
C2) EZ Curl (4x20)



Bench felt awful to begin, and got tighter and easier as the session went on. 150s flew up, slight wobble on second rep of last set but pushed through drama free. Could have tripled it on the first two sets which would have equaled a PR at that weight, will revisit it in a month or so for a set of 4 hopefully. Trained with DaZa tonight if anyone remembers him, useless c*nt spent most of his session coughing on me while getting set up to bench. If I wake up sick tomorrow I'll beat the living sh*t out of him!

COH

A) Squat
60kg (2x5)
100kg x5
140kg x1
160kg x1
180kg x1
*Metal Silver Knee Wraps*
200kg x1
*Torque Knee Wraps*
220kg x1
230kg x3
230kg x3

GHR
(4sets)

C) Lat Pulldown
(5x8)

D) Leg Extension
(5x10 + worlds largest drop set)


Hadn't planned on doing anything major today, few digestive issues the past couple days meant food and sleep has been far from ideal coupled with training earlier then I wanted but just ground through it. Only two sets that felt solid were the top sets. Playing around in stiffer knee wraps at the moment f*cking things hurt like a c*nt but will prob get more out of them going forwards.

Light bench tomorrow then take a couple days off.

COH

A) Bench + Light Band (Paused)
40kg x12
60kg x10
80kg x8
100kg (12x4)

Seated DB Overhead Press
15s x8
25s x8
35s (2x15)

C1) Band Pull Apart (2x25)
C2) Band Pressdown (2x25)



Benching was fine no real plan other than not to go heavy, had it in my head to come in and do 40-50reps total with whatever I did for the feet up dead bench last week (100kg also) and just decided not to take the band off for the top sets. Had the band looped under the bench not sure what it added at lockout but I'd say maybe 40kg when fully extended? Hard to tell. Just focusing on staying tight and accelerating hard through the full ROM with a weight that was challenging but never in doubt. Everything else was pure filler between Sunday banter with the usual heads.

COH

Skipped deadlifting on account of grumpy SI...

A) Bench - Paused
60kg x10
80kg x8
100kg x4
120kg x2
130kg x1
*wrist wraps/belt*
140kg (6x5)

Seated DB Overhead Press
20s x10
30s x10
40s (2x10)

C) Lat Raise
(3x25)

D)Tricep Pressdown
(3x25)



Benching felt solid as hell, second set in particular definitely could have pushed for an extra rep or maybe even two but wanted to make sure of the overall volume and worry about rep PRs down the line.

Hanley

COH wrote: »

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

•[[~~~]]•

Was the answer "too many variations and chasing gym PRs doesn't work"?

COH

A) Deadlift
60kg (2x10)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg (2x5)

Sumo Deadlift
140kg (2x10)

C) Cross Trainer :mad:
40mins @140-150bmp



Tired of feeling like I'm going to die after a few reps so bit the bullet and started to do some very standard aerobic base work instead of pushing the deadlift accessory stuff. Im weak enough that the cardio will most likely have zero negative impact on the rest of my training in general. Deads felt uncomfortable as expected... left QL is tight as hell (this is the reason for the SI instability) so back to dry needling next week.

COH

More Z1 excitement...

10mins stationary bike
10mins crosstrainer
10mins treadmill
10mins concept 2
10mins kettlebell swings

Again pretty straight forward stuff - kept heart rate between 140 and 150bpm throughout. Rest day/mobility tomorrow then squat on Sunday.

COH

A) Squat
60kg (2x5)
100kg x5
*Belt/SBDs*
140kg x1
160kg x1
180kg x1
200kg x1
*knee wraps*
220kg x1
240kg (2x2)

Speed Deadlift - Beltless
60kg x5
100kg x5
140kg x25 singles

C) GHR
(3 sets Max Reps)

D) Barbell Row
(3x15)

E) Hamstring Curl
(5x8)



Second set of 240kg here... https://instagram.com/p/4MuX0eny51/?taken-by=kieranhegarty2


Squats felt really bad from the start. Left QL > SIJ a little problematic all week, walk outs up to 180 felt pretty unstable. Took 200 in sleeves to test the waters and make a decision to either call it a day or stick to the plan and felt fine. First double felt better, but looked worse. Second set felt worse but looked better... couldn't pull my right knee wrap through so getting ready too ages longer then expected and may have had the belt a little too tight. Nice to get the two top sets done, if I can do that on a bad day then the good days should be good indeed.

Wore a heart rate monitor for the squats deadlft too... through up some interesting data regarding recovery times, average and max HR for the session and kcals burned (but I don't think that number is as accurate for this type of training as it would be for cardio etc)

Lighter bench tomorrow, some LIT to follow then pull again midweek.

COH

A) Bench - Paused - Light Bands
60kg x8
80kg x6
100kg (8x5)

Deadlift
60kg x5
100kg x5
160kg (3x1)

C) Tricep Pressdown
(2x50)

D) Band Pull Apart
(2x50)

E) Curls
(2x50)

F) Crosstrainer - 30mins
(HR @140-150bpm)

COH

Justa Singles W1 D2

Deadlift
60kg x5
100kg x3
140kg x1
160kg (5x1)


Exciting stuff...

COH

Justa Singles WK1 D3

A) Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg (7x1)

More Deadlifting
180kg x1
195kg x1
202.5kg x3
180kg x5
170kg x5
160kg x5
150kg x5

C) Hamstring Curl
Pin 6x4
Pin 8x4
Pin 10x4
Pin 12x4
Pin 14x4
Pin 16x4
Pin 18x4

D) Seated Row
(3x15)



Will have to head back in later for some cardio because its humid as f*ck and i hate myself.

Bench + Deadlift tomorrow. Nothing heavy planned for bench this week.

COH

Crosstrainer
30mins @150-160bpm


Z Z Z Z Z Z Z......

COH

A) Bench Press - Paused
60kg x10
80kg x8
100kg x4
120kg x1
*belt/wrist wraps*
130kg x8

SlingShot
140kg x2
150kg x2
160kg x2

C) Deadlift - Justa Singles WK1D4
60kg x5
100kg x5
140kg x3
160kg (9x1)

D) DB Overhead Press
20s x25
30s x15
40s (3x12)

E) DB Lat Raise
(2x25)

F) Tricep Pressdown
(2x50)



Sat down to do this session earlier... unracked the bar, sat back up and went home for a nap. Great decision.

COH

A) Squat
60kg (2x5)
100kg x5
140kg x2
*belt/SBD*
160kg x1
180kg x1
200kg x1
220kg x1 (was supposed to wear wraps but forgot)
*knee wraps*
232.5kg x1
245kg x2

Deadlift - Justa Singles WK1 D5
60kg x5
100kg x3
140kg x1
160kg (11x1)

C) GHR
(3x AMRAP)

D) Leg Extension
(5x15)


Was exhausted and in no humour to train after a very early start and this b*starding hot weather but finally got my leoko plates into the gym and was keen to take them for a ride. They feel about 2x heavier than regular plates and if you have the misfortune of placing one face down its basically impossible to pick them up without nails.

First few sets squatting felt iffy... was in chiro this morning de-wedging my left SI. Plan was to squat Sunday but am at a seminar all weekend so chances of getting anything meaningful done was nil so just hot it done today. Third squat session in a row now coming in feeling flat... patiently waiting for the tide to turn. Delighted with the end result, would have preferred to have done 2x2 but energy just wasn't there.

COH

A) Deadlift - Justa Singles WK1 D6
60kg x5
100kg x3
140kg x1
160kg (13x1)

Squat - 'Basically Just Stretching Because Pain'
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5

C) Reverse Hyper
(3x10)

COH

A) Deadlift - Justa Singles WK1 D7
60kg x5
100kg x5
140kg x2
160kg (15x1)



Fleh.

COH

A) Deadlift - Justa Singles WK2 D1
70kg (2x8)
110kg x5
150kg x2
*belt*
170kg (3x1)

More Deadlifting
190kg x1
200kg x1
210kg x3

C) Lat Pulldown
(6x6)

D) Hamstring Curl
(10x3)

E) Reverse Fly
(4x10)

COH

A) Deadlift - Justa Singles WK2 D2
70kg x5
110kg x3
150kg x1
170kg (5x1)


Well, that was the worlds most extreme 7 minutes or so. Bodyweight after training was 100.7kg... the warm weather is ruining my bloat. Heavy(ish) bench tomorrow then proper heavy squat Thursday if I can clear my schedule and organise a posse

COH

PM Session - Too hot for an extended block so...

Concept 2
10x150m sprint/45s rest

Heart rate topped out at three hundred billion BPM

COH

Going away for the weekend so the weeks training is getting a bit clusterf*cked...

A) Bench - Paused
60kg x12
80kg x8
100kg x4
120kg x1
130kg x1
140kg x1
150kg (3x3)

Slingshot Bench - Paused
120kg x5
140kg x5
160kg x5

C) Deadlift - Justa Singles WK2 D3
70kg x5
110kg x3
150kg x1
170kg (7x1)

D) Deadlift - Justa 'Get The Overall Volume In Over The Week' Singles WK2 D7
170kg (15x1)

E) Lat Raise - 100reps
F) Band Pull Apart - 100reps
G) Tricep Pressdown - 100reps



Bench felt solid - played around with different foot positions to keep the hips down. Third set was the best (flat back). Slingshot to get the feel for more weight in my hands for the next two/three weeks, 160 set was tough. Two days of justa singles done out of necessity... next up heavy squat. Fingers crossed it snows between now and then because training in this heat sucks.

COH

A) Squat
60kg (2x5)
100kg x5
*belt/SBD*
140kg x2
160kg x1
*heavy sleeves*
180kg x1
200kg x1
220kg x1
*knee wraps*
240kg x1
250kg x2

Deadlift - Justa Singles WK2D4 +2 extra reps because I cant count
70kg x3
110kg x1
150kg x1
170kg (11x1)

C) GHR
(4x12)

D) Hamstring Curl
(5x10)


Why do calibrated plates feel like they weigh about 10kg heavier a plate?

COH

A) Deadlift - Justa Singles WK2D5
70kg x3
120kg x1
170kg (11x1)

Deadlift - Justa Singles WK2D6
170kg (13x1)


At the very top of the list of things that suck the say after heavy squatting is more deadlifting, especially when you have two days of it to do on account of going away for the weekend but at least the day 7 got done the day before yesterday. Would pr3fer to grt the total volume in than not get it done at all and anyway wasn't hard, just achey. +10kg next week I guess

COH

A) Bench - Paused
60kg (2x12)
80kg x10
100kg (6x8)

Deadlift - Justa Singles WK3D1
70kg x5
110kg x5
150kg x1
180kg (3x1)

C1) Lat Raise (3x15)
C2) Band Pullapart (3x15)


Straight to the gym after 5hrs in the car and 3 days of pure excess... hips ruined, everything stiff... just glad to get to the gym at all.

COH

A) Deadlift
60kg (2x5)
100kg x5
140kg x2
160kg x1
*belt*
180kg x1
200kg x1
210kg x1
220kg x1

Deadlift - Justa Singles WK3D2
180kg (5x1)

C) GHR + Mini Band
(3sets)

D) Hamstring Curl
(5x8)


Was 50/50 on doing any heavy(er) pulls today after a sh*t nights sleep. Set up felt more miss than hit up to 210, 220 set was pretty smooth but I still tend to sh*t the bed once theres 5 plates on the bar.

COH

A) Deadlift - Justa Singles WK3D3
60kg x5
100kg x3
140kg x1
160kg x1
180kg (7x1)



Tore a calous in the centre of my left hand so the set up was a mess using a strap. Reps in the bag anyway, very slow from start to finish but no drama. Off to chill out in a jacuzzi/sauna for an hour now.

COH

A) Bench - Paused
60kg x12
80kg x8
100kg x5
120kg x2
135kg x5

Slingshot
140kg x2
150kg x2
160kg x2
170kg x2

C) Deadlift - Justa Singles WK3D4
60kg x5
100kg x3
140kg x1
180kg (9x1)

D) Deadlift - Justa Singles WK3D5
180kg (11x1)


Zero chance of training tomorrow so had to pull both days today. Had to hold the bar in fingertips on left hand but every rep came up quick, much better than yesterday. Looking forward to a big squat now Saturday or Sunday...

COH

A) Squat
60kg (2x5)
100kg x5
140kg x2
*belt/sbds*
160kg x1
180kg x1
200kg x1
*knee wraps*
220kg x1
240kg x4

Deadlift - Justa Singles WK3D6
60kg x5
100kg x3
140kg x1
180kg (13x1)

C) GHR
(4sets + miniband)

D) Hamstring Curl
(5x5)


Had been toying with the idea all week of having a crack at a 260 squat ahead of the comp but not wanting to blow my load prematurely I decided on just getting an extra rep in at 240 on the last training cycle when I hit it for a triple. Deadlifting afterwards felt horrendous...

The post training steak sambo however was f*cking immense

COH

Executive decision made to skip the final week of justa singles for deadlift... 13 days out so time to prioritise recovery and also let this callous heal up good and proper... have to say though I really enjoyed the first three weeks, all I wanted was more volume (did ~30 tonnes or so) and extra exposure to the conventional set up (guessing probably ~300 extra lifts including warm ups) and some much needed confidence to pull frequently without breaking down (check and check) so now... Into the final weeks training!

Today - Still incredibly sore from squatting 240x4 so went for a 60min cycle at a very easy pace just to flush the legs with blood. Nice to get out and about in the sun.

Dry needling this afternoon... possibly a very light bench session (100kg max weight) this evening.