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

COH

A) Bench (Paused) - Against Miniband
60kg x10
80kg x8
100kg (4x6)

Bench (Paused) + Slingshot
110kg x8
130kg x5
150kg (5x3)

C) Seated DB Overhead Press
20s x12
30s x12
40s x12

D1) Tricep Extension (1x AMRAP)
D2) Band Pullapart (1x AMRAP)
D3) Tricep Pressdown (1x AMRAP)
D4) Lateral Raise (1x AMRAP)

COH

A) Deadlift - Conventional
60kg (2x5)
100kg x5
140kg x2
*belt*
180kg x1
200kg x1
220kg x1
230kg x3

Reverse Band Deadlift - Light Bands
60kg x2
100kg x2
140kg x2
180kg x1
200kg x1
220kg x1
230kg x1
240kg x1
250kg x1

C) GHR
(5sets + miniband)

D) Hamstring Curl
(6x6)

E) Lat Pulldown
(2x25)

230 for a single is my (shameful) best conventional pull in a few years now... very happy to hit it for a triple today as I was in A&E with my bird til 4am this morning, had a sore back, a sandy vagina and quite tired. Felt like could have maybe pushed for another rep. Reverse band just for a little bit of overload work not sure what the tension equated to off the floor but the 250 was smooth whereas last time I pulled ot with the same set up it was quite difficult. Callous peeled back but didnt tear again... all in all a good session.

Heavy(ish) bench next, squat again at the weekend (heavy) ... not foing to bother with openers just work up to warm ups on Tuesday (~220/~130/~210) then 3x5@60% Thursday

COH

Last bench session....

A) Bench - Paused
60kg x12
80kg x8
100kg x5
120kg x2
140kg x1
*belt/wrist wraps*
145kg (4x3)

Slingshot Bench - Paused
140kg (3x8)

C) Seated DB Overhead Press
20s x6
30s x6
40s x15

D) Tricep Pressdown
(3x25)

E) Banded Pec Flies
(2x50)


Tweaked my right pec taking out the 80kg warm up set (hence the high rep flies to finish the session) ... everything was a bit tentative after that but got a bit more aggressive with the bar after 140 came up no problem. Bench feels like its regressed a little the past 3 weeks but should be there or thereabouts on the day. Slingshot lighter than usual just to fry the triceps a little and keep under a heavier bar for longer... everything else was fine but last rep on the 40s was a grinder. Squat tomorrow, good times.

COH

Last squat session....

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

Walk out + Hold
260kg x ~10seconds

C) Speed Deadlift + Chain (~30s recovery)
60kg x3
100kg x1
140kg (10x1)

D) GHR
(4x10)

E) Hamstring Curl
(5x5)

F) Lat Pulldown
(3x10)



Wasn't bothered doing a heavy reverse band squat mainly because I'm not sure about the set up and not arsed messing around and potentially falling over a week out from a comp. thought about doing a heavy set of 2-5 reps but settled on 220kg in wraps just to move something nice and quick, the walk out with 260kg hoever felt like it may as well be 460kg :eek:

Didn't push the accessory work - training cycle is done. Ill so all three lifts on Tuesday and keep it moderate, then Ed Coan workshop in the shiny new RevFit Wednesday, some very VERY light speed work on Thursday then its all systems go for the weekend...

Lifting on the 'Pro Day' at the Battle of the Boyne next Sunday

COH

Had to skip the session today - groin and pec both feeling very tight/sore so no point risking anything at this stage. Despite only planning on working up to warm ups I'm quite annoyed to miss this session... I know the pec twinged taking out a warm up on Saturday but no idea why the groin is feeling so bad.

Ah well... I've never made it to a platform so far without some bullsh*t niggles so why start now :rolleyes:

COH

One on one with the great one - Humble beyond belief, passionate as ever & incredibly generous with his time and knowledge... what an honour it was to hang out with this guy.

Aside from being the greatest powerlifter of all time after his demo at dinner on how to take someone down with a butter knife he's also clearly #1 ranked powerlifter not to be messed with ever (and #2 best looking guy in this photo which is equally impressive!)

Legend in every sense of the word

Hanley

COH wrote: »

One on one with the great one - Humble beyond belief, passionate as ever & incredibly generous with his time and knowledge... what an honour it was to hang out with this guy.

Aside from being the greatest powerlifter of all time after his demo at dinner on how to take someone down with a butter knife he's also clearly #1 ranked powerlifter not to be messed with ever (and #2 best looking guy in this photo which is equally impressive!)

Legend in every sense of the word

You're dead right.

You can just about see me in the background @ #1.

Also - don't forget Dublin Pork.

COH

A) Squat
62.5kg x5
102.5kg x5
142.5kg (3x5)

Bench
60kg x5
80kg x5
100kg (3x5)

C) Deadlift
60kg x1
80kg x1
100kg x1
120kg x1
140kg x1
160kg x1
180kg x1

COH

Battle of The Boyne - Boyneside Strength & Performace
Sunday July 26th


Commenced water loading on Tuesday to weigh in on Saturday morning - minimal training, went to the Ed Coan seminar which was awesome and did a light 3 lift workout on Thursday just to stay tight. Thursday night then I got a message saying 'hey isn't it great not having to cut for comps!'... I had no idea that the pro day at the comp on Sunday was just a free for all with winner determined by wilks. No weight categories meant that about 4 minutes later I was in McDonalds with my credit card levelling in twisty fries like they were going out of fashion. Steak sambos, pizza and pancakes on Friday meant I was feeling pretty good about the bloat up. Drove down with Daz to weigh in Saturday morning and weighed a measly 100.8kg which got me thinking that if I had continued to water load then dry out I'd probably have weighed in <97kg

At this point my groin that I had tweaked the previous weekend squattting 220kg was acting up something fierce. Had dry needling done on it Friday and instead of helping ease it out it actually aggravated the hell out of it so on Saturday night I was pretty sure I was going to pull out of the comp having spent the day taking epsom salts baths, large quantities of difene, hooked up to a TENS unit and doing whatever I could do to get blood into the area. Sunday morning still felt like it was going to pop but took more difene and drove up to Drogheda knowing how annoyed I'd be if I didn't at least give it a shot. Cramped up in the car... more difene, got to the venue and covered my loins in deep heat and tiger balm.

After some confusion about the number of flights the organisers settled on 3 - womens/mens raw/equipped so had about an hour to get loose. Had my first cup of coffee at this point and after the worlds most tentative warm up got into the monolift around 11.30am

Squat warm ups went:
Bar (2x15)
65kg x10
105kg x5
*Belt/Sleeves*
145kg x1
185kg x1
205kg x1
*Knee Wraps*
225kg x1

*Realised I hadn't given my rack heights at this point so went out to do that and as I was standing there Ed Coan was sitting in the side judges chair... he grabs my hand and says 'Hey Kieran I'm just warming up for your squats' then jams the red light button down and laughs in my face - what a legend!*

Squat 1: 230kg - Good Lift
Squat 2: 245kg - No lift - Depth. Bit loose with my set up - walked over to retake it and Ed Coan says 'you're only an inch off, you're better then that, go heavier'.
Squat 3: 252.5kg - Good Lift - delighted

Squat Vid here: https://instagram.com/p/5ot3w1HywL/?taken-by=kieranhegarty2



Bench Warm Ups
Bar (2x20)
60kg x12
80kg x8
100kg x5
120kg x3
130kg x1

Bench 1: 135kg - Good Lift - Very easy
Bench 2: 145kg - No lift :mad: Hips came up
Bench 3: 145kg - Good lift - Easy but annoyed at having to retake it. Really should have been PR'ing my bench here (plan was ~155) and strength was definitely there but didn't go heavier because my set up was off on account of the adductor strain


Deadlift warm ups went:
60kg (2x10)
100kg x5
140kg x2
160kg x1
180kg x1
200kg x1
220kg x1

Deadlift 1: 225kg - Good lift
Deadlift 2: 235kg - Good lift
Deadlift 3: 242.5kg - No lift - f*cking adductor pulled when the bar got to my knees. Really thought I had it came up very smooth. Ah well.

Deadlift vid here: https://instagram.com/p/5ostawny-h/?taken-by=kieranhegarty2

So... to recap

- Second comp this year, progress made from one to the other with no injury concerns (617.5kg > 632.5kg)
- Competed when looked like I wouldn't make it to the platform at all so happy to get any total
- Best lifting environment I've EVER been a part of, as a lifter, coach or spectator the guys in Boyneside really pulled out all the stops
- Lifted with some of the best that Ireland & the UK has to offer and met a lot of really cool guys and girls on the day
- Failed a conventional deadlift without something important exploding!
- Heaviest squat and deadlift (in training or on platform) in over 2 years with loads in the tank on both


10 weeks now to get it right for WPU World Championships.

COH

COH

WPU Worlds Prep - WK1 D1

A) Bench - Paused
60kg x12
80kg x8
105kg (4x2)
110kg x12

Close Grip Bench
60kg x5
75kg x5
90kg (2x5)
90kg x15

C) Incline Bench
60kg x5
85kg x12

D) Kneeling Tricep Pressdown (4x15)
E) Skulls (4x12)
F) Standing OHP (20/25/30/35kg x10)
G) Lat Pulldown (4x10)


As expected everything felt heavy as f*ck.

COH

A) Squat (Done on Saturday)
60kg (3x5)
100kg x5
140kg x2
160kg x1
*belt/sleeves*
175kg x11 :mad:

[Popped 'something' most likely right SI in the hole on 11th rep... pain escalated to the point where I just left the session and went home]

Sunday... still sore, but only in bad positions... so... session continued tentatively this AM

Front Squat
Bar x Millions
40kg x5
60kg x5
80kg (3x5)

C) Reverse Hyper
3 x Millions

D) Pull Throughs
3 x Millions

E) Hamstring Curl
(4x15)

F) Leg Extension
(4x20)



The SI thing has happened before, last time was at the Juggernaut Seminar last year - lots of pain, but settles fast and usually fine to train away after a week or so of taking it easy so I'll just listen to my body and push the squats back up over 4 plates whenever I'm ready. Front squats today felt completely alien to me. Glad to have them back in the fold anyway once I'm back up 140-160kg for reps it'll be fun having another run at 180 that Ive only ever done once before. Upper body is a DOMS catastrophe after the session two days ago.

COH

A) Wide Grip Bench
75kg (2x25)

Seated DB Overhead Press
15s x12
20s x12
25s x12
35s (4x12)

C) Unilateral Plate Loaded Row Row
(x20,15,12,10,10)

D1) Shrugs (3x20)
D2) Lat Raise (3x15)
D3) Reverse Fly (3x10)



SI is still grumpy as f*ck. Will try to deadlift tomorrow regardless

COH

A) Deadlift
60kg (2x5)
80kg x5
100kg x3
120kg x1
140kg x1
160kg x1
*belt*
180kg (8x3)

Block Pull - 3 inch - F*ck these anyway....
100kg x3
140kg x3
160kg x3
180kg x3
200kg x3

C) SSB - Narrow Stance/Beltless
65kg x5
85kg x5
105kg (2x12)

D) GHR + Miniband
(3xMax)

E) Barbell Row
60kg (3xMAX)

F) Pull Throughs
(5x15)


Thoughts - Don't care

Holidays tomorrow... woop!

COH

A) Bench
60kg x12
80kg x12
100kg x8
110kg (4x2)
115kg x12

Close Grip Bench
60kg x5
80kg x5
95kg x12

C) Incline DB Press
15s x12
25s x12
35s x12
45s x12

D) Tricep Pressdown
(x20,15,12,10,10)

E) EZ Bar Skulls
(x20,15,12,10,10)

F) Standing Overhead Press
30kg (3xAMRAP)

G) Lat Pulldown
(3xAMRAP)



Done on a stormy day in West Kerry... wouldnt have it any other way


Next up - Squats. SI is still acting the c*nt so going to be playing it very safe and keeping it at 50%

COH

A) Squat
40kg x15
60kg x12
100kg x8
120kg x4
(Belt/SBD)
140kg x2
160kg x1
180kg (5x2)

Front Squat
40kg x5
60kg x5
80kg x5
100kg (2x5)

C) Reverse Hyper
(50 reps)

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

E) Leg Extension
(x20,15,12,10,10)

F) RDL - Beltless
40kg x20
60kg x20
80kg x20
100kg x20

G) Back Extension
(50 reps)

COH

AM - An hour or so messing in the Atlantic... As pictured



PM - Rehab - An hour or so de-jamming my SI joint

Then...

Stretching (Front Squatting)
Bar x probably around 100 reps trying to get comfortable with the clean grip
30kg x3
40kg x3
50kg x3
60kg x3
70kg x1
80kg x1
90kg x1
*belt/shoes/SBD*
100kg (8x3)

Then...

110kg x1
120kg x1
130kg x1
140kg x1


Pretty happy with that all things considered God I hate the clean grip, I blame it on having too much muscle

COH

A) Wide Grip Bench
Bar x Many
60kg x8
80kg (2x25)

Seated DB OHP
15s x8
25s x8
35s (4x15)

C) DB Row
20kg x10
30kg x10
40kg x10
50kg (2x10)

D1) Barbell Shrug (3x20)
D2) Lat Raise (3x15)
D3) Reverse Fly (3x12)

COH

AM - Recovery Session

- Deep Tissue Massage
- Dry needling hips/Qls
- Vertebral/SI manipulations


PM - Atlantic Ocean
- Let the freezing cold water take care of life induced inflammation
- What better way to get some head space than by getting smashed by waves



Honesty having the time of my life down here. There is a physical therapist that comes out from Tralee once a week so booked a session on the off chance he might be good. Turns out he's an ex-powerlifter himself, is a beast in his own right and have about a billion mutual friends. Knew exactly what I was after and delivered accordingly. Win!

Deadlifts, block pulls and front squats tomorrow so most likely commit carbicide this evening in the local pizzaria

Alf Veedersane

That PT a guy called Eddie O'Grady? If it is, a lad I play football with drives down from Dublin reasonably regularly to see him. Must be good to warrant that journey.

COH

Alf Veedersane wrote: »

That PT a guy called Eddie O'Grady? If it is, a lad I play football with drives down from Dublin reasonably regularly to see him. Must be good to warrant that journey.

That's him alright

COH

AM - 2 hour walk.... that counts as training(?)

Was supposed to deadlift but was too sunny not to go to the beach

Hanley

COH wrote: »

That's him alright

Will he be there Monday / Tuesday...?

COH

Hanley wrote: »

Will he be there Monday / Tuesday...?

Only Wednesdays as far as I know

A) Deadlift
60kg (2x10)
80kg x5
100kg x3
120kg x1
140kg x1
160kg x1
180kg x1
200kg (10x1) 60s rest

Block Pulls
60kg x4
100kg x4
140kg x4
180kg (2x4)

C) Deficit Deadlift
60kg x3
100kg x3
140kg x3
165kg (5x3)

D) Front Squat
40kg x5
60kg x5
80kg x5
100kg x5
120kg x8

E) GHR
(5x8)

F) Pull Throughs
(3x25)



Killing weakness with volume... fun times

oq4v3ht0u76kf2

Training looks like it's going really well man. That Atlantic air agrees with you!

COH

Natalia Wet Holster wrote: »

Training looks like it's going really well man. That Atlantic air agrees with you!

Who'd have thought low stress, lots of sleep, high kcals and a great training environment could lead to a decent run of training eh!

COH

A) Bench
40kg x10
60kg x8
80kg x6
100kg x4
115kg (4x2)
120kg x10

Close Grip Bench
60kg x5
80kg x5
100kg (2x5)
100kg x15

C) Incline DB Press
20s x10
30s x10
40s x10
50s x8

D1) Skulls (4x12)
D2) Curls (4x12)

E) Standing OHP
20kg x12
30kg x12
40kg (2x12)

F) Revserse Flys
(2x25)

G) Band Assisted Pull Ups
(3x10)

COH

Training with Hanley & our associated womenfolk in WK Fitness today... good times

A) Squat
60kg (2x5)
100kg x5
140kg x3
160kg x1
*belt/sbd*
180kg x1
190kg (4x2)
200kg x3

Front Squat
60kg x3
80kg x3
100kg x3
120kg x3
140kg x5

C) Reverse Hyper + Mini Band
(5x15)

D) Hamstring Curl
(5x12) + Drop Set

E) Leg Extension
(5x15) + Drop set

F) RDL
60kg x5
80kg x5
100kg x5
120kg x20

G) Landmine Row
(4x10)

H) DB Curl
(4x15)

COH

A) Wide Grip Bench
40kg x8
60kg x8
75kg x5
85kg (2x25)

Seated DB Overhead Press
20s x8
30s x8
40s (3x15)

C) DB Row
20kg x10/10
35kg x10/10
50kg (2x20/20)

D) T-Bar Row
(5x10)

E1) Reverse Fly (2x25)
E2) DB Shrug (2x25)

COH

A) Deadlift
60kg (2x10)
100kg x5
140kg x3
160kg x1
180kg x1
200kg x1
220kg x3

Speed Deadlift
130kg (15x1)

C) Front Squat
40kg x3
60kg x3
80kg x3
100kg x3
120kg (8x3)

D)Barbell Row
60kg x8
80kg x8
100kg x8
120kg x8

E) Good Mornings
60kg (3x15)

F) Kneeling Ab Pulldown
(3x20)



Holiday over .... back to reality this evening :mad: