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Don't let the coward in your head, control the badass in your heart
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I saw your article got a mention by CWS. Well done!
Thanks... doesnt feel like a year since was over with them!
Today - Man Flu
A) Bench
60kg x10
80kg x8
100kg x5
120kg (4x2)
125kg x8
Close Grip Bemch
65kg x3
85kg x3
105kg (2x5)
105kg x12
C) Incline Bench
60kg x3
80kg x3
100kg (2x6)
D) Tricep Pressdown
(4x12)
E) Standing OHP
20kg x8
30kg x8
40kg x8
50kg x8
60kg x8
F) Lat Pulldown
(x20,15,12,10,8)0 -
Still sick....
A) Squat
60kg (2x5)
100kg x5
140kg x2
160kg x1
*belt/SBD*
180kg x1
200kg (4x2)
*heavy sleeves*
210kg x3 Front Squat
60kg x3
80kg x3
100kg x3
120kg x3
140kg x3
150kg (2x3)
C) Reverse Hyper
(4x10)
D) Hamstring Curl
(x15,12,10,8)
E) Leg Ext
(4x15)
Squats felt inconsistant. Front squats coming back around nicely though so happy days0 -
A) Wide Grip Bench
Bar x millions
60kg x12
80kg x10
90kg (2x20) Seated DB Overhead Press
25s x8
35s x8
45s (2x8)
C) DB Row
35kg x8
45kg x8
55kg (2x15)
D1) DB Shrug (2x25)
D2) Lat Raise (2x25)
D3) Band Pull Apart (2x25)
Wide grip bench felt solid today, really focused on tightening up the set up and pulling my feet back under me which usually jacks my back up. No intention of switching back to a wider grip but certainly giving more confidence benching regularly with the added pec recruitment. Overhead pressing, like the front squatting lately is flying. Had a couple guys hand me the DBs at the top of the ROM today which made life a hell of a lot easier. Next up - deads, block pulls and more front squats etc. most likely on Sunday as I still have the plague0 -
Was going to leave training until tomorrow as still feeling under the weather but the thought of being in work on a Sunday (despite not having to work) was enough to prompt a last minute decision to train today instead...
A) Deadlift
70kg (2x5)
110kg x5
160kg x1
180kg x1
200kg (8x3) Block Pulls
90kg x1
110kg x1
130kg x1
150kg x1
170kg x1
190kg x1
210kg x1
230kg x1
C) SSB
65kg x5
85kg x5
105kg x5
125kg x5
145kg x8
D) Barbell Row
60kg x10
80kg x10
100kg (3x10)
E) Pull Throughs
(4x15)
Block pulls felt sh*t as ever. Conventional deads on the other hand felt better then they have done in forever
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A) Bench
40kg x15
60kg x12
80kg x8
100kg x6
125kg (4x2)
*Touch & Go*
130kg x6 Close Grip - Pause 2 inches off chest
60kg x5
80kg x5
110kg (2x5)
*no pause/full ROM*
110kg x10
C) Incline Bench
60kg x5
80kg x5
100kg x8
D1) EZ Bar Skulls (3x12)
D2) EZ Bar Curls (3x15)
E) Overhead Press
20kg x8
30kg x8
40kg x8
50kg x8
F) Lat Pulldown
Pin 5 x8
Pin 7 x8
Pin 9 x8
Pin 11 x8
Pin 13 x8
Another day done and still feeling pretty sick. Really wanted to get a rest day in ahead of squatting on Wednesday (back up to 5 plates is the plan) so just got a double espresso in and started grinding. Bench doesn't feel great at the moment at all but not missing any reps so just have to trust the process and stay patient... if its grand when its bad its going to be great when the tide turns0 -
A) Squat
60kg (3x5)
100kg (2x5)
140kg x2
160kg x1
180kg x1
200kg x1
210kg (4x2)
220kg x3 Front Squat
60kg x3
80kg x3
100kg x3
120kg x3
140kg x3
C) Hamstring Curl
(2 x AMRAP)
D) Leg Ext
(2 x AMRAP)
Energy levels still more miss than hit ... got the reps done that were programmed, absolute minimum on assistance work. Recover recover recover0 -
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A) Conventional Deadlift
70kg (2x8)
110kg x5
150kg x2
170kg x1
190kg x1
210kg (10x1) Deficit Deadlift
60kg x2
100kg x2
140kg x2
180kg (5x2)
C) Block Pull - 3 inches
60kg x2
100kg x2
140kg x2
160kg (3x10)
D) SSB
65kg x5
85kg x5
105kg x5
125kg x5
145kg x8
E) Kneeling Ab Pulldown
(3x25)
- Deads off the floor felt sluggish.
- Deads from deficit felt/looked much better.
- Deads off blocks can continue to go f*ck themselves.
- SSB was grand - apart from the return of this quad strain that I think maybe coming from the hip capsule so will get that checked out soon0 -
Had hoped to take a couple days off but real life is conspiring against my ideal training schedule...
A) Bench - Paused
60kg x12
80kg x8
100kg x5
120kg x1
130kg (4x2)
135kg x3 Close Grip - Pause 2inches Off Chest
60kg x5
80kg x3
100kg x1
115kg (2x5)
*Full ROM/T&G*
115kg x10
C) Incline Bench
60kg x5
80kg x5
100kg x10
D) Standing Overhead Press
30kg x6
40kg x6
50kg x6
60kg x6
Left it at that ... Joints feeling pretty beat up after only benching two days ago and pulling yesterday. Will take tomorrow off and squat Wednesday or Thursday.0 -
A) Squat
60kg (2x5)
100kg x5
140kg x2
160kg x1
180kg x1
200kg x1
220kg x1
*wraps*
230kg x3
220kg (4x2)
Last set here... https://instagram.com/p/7ar44aHyx8/ Front Squat
60kg x3
80kg x3
100kg x3
120kg x3
130kg (7x3)
130kg x8
C) Hamstring Curl
(4x10)
D) Lat Pulldown
(4x10)0 -
May have fractured my big toe last night... dropped the f*cking trap bar onto the knuckle of the c*nting thing. Nicely bruised up now, had a physio check ot out who said to just leave it a few days and see how it settles so hopeful its just some bad bruising.
Anyway...
A) Wide Grip Bench
40kg x15
60kg x12
80kg x8
100kg (5x10) Seated DB Overhead Press
20s x8
30s x8
40s x8
50s x5
C) Dumbbell Row
20kg x12
30kg x12
40kg x12
50kg x12
60kg x12
D1) DB Shrug (4x10)
D2) Lat Raise (4x10)
D3) Band Pullapart (4x10)
Everything a bit awkward on account of not being able to push through my feet/balance evenly. Bench felt fine, could have pushed extra reps on each set but just after the over all volume. Very happy with the overhead pressing, luckily had a couple lads to hand me the 50s at the top otherwise no chance of getting them into position. Will be very disappointed now if (when) I can't deadlift or squat for the foreseeable bit what can ya do but laugh and curse your own stupidity0 -
A) Deadlift
60kg (2x10)
80kg x5
100kg x5
120kg x5
140kg x3
160kg x1
180kg x1
200kg - (8x4) Speed Deadlift
140kg + 40kg chain (12x1)
https://instagram.com/p/7kla_Lny-K/
C) Barbell Row
(4x10)
D) Leg Extension
(4x15)
Girlfriend said be careful. Subconscious said just be a f*cking man. So f*ck you and f*ck your black toe0 -
A) Bench - Paused
60kg x12
80kg x8
100kg x5
120kg x1
135kg (4x2)
140kg x3 Close Grip Bench - Pause 2 inches above chest
60kg x5
80kg x5
100kg x5
120kg (2x5)
*Full ROM*
120kg x6
C) Incline Bench
60kg x5
80kg x5
100kg x10
D1) DB Extension (3x10)
D2) DB Curl (3x10)
Nice to be back benching 3 plates. Using a lower bench then Im used to so feeling a bit flat, but thats how itll be in Limerick in 6 weeks so may as well just get used to it. Squat Wednesday all things going to plan.0 -
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A) Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
*Belt*
200kg x1
220kg (8x1)
https://instagram.com/p/720SrIHyxh/?taken-by=kieranhegarty2 3 Inch Block Deadlift
60kg x2
80kg x2
100kg x2
120kg x2
140kg x2
160kg x2
*Belt*
180kg (3x8)
C) Deficit Speed Deadlift + 40kg Chain
140kg (10x1)
D) Barbell Row
(4x10)
E) Hamstring Curl
(4x10)
Position finally starting to hold up with a bit of consistency. Breathing > posture > performance > Victory
Just under 4 weeks out now and feeling good0 -
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A) Bench - Paused
60kg x12
80kg x8
100kg x4
120kg x1
130kg x1
140kg (4x2)
145kg x3 Close Grip Bench - Pause 2 Inches Above Chest
65kg x5
85kg x5
105kg x5
125kg (2x5)
*Full ROM/No Pause*
125kg x6
C) Seated Cable Row
(5x10)
D1) Reverse Fly (2x25)
D2) Lat Raise (2x25)
Everything felt alot harder than I was hoping it would but that's often the case when training the day after heavy deads. All things going to plan should squat on Wednesday - tentative plan is to just bring the f*cking pain.0 -
A) Squat
60kg (3x5)
100kg (2x5)
140kg x3
160kg x2
180kg x1
*Belt*
200kg x1
*Heavy Seeves*
220kg x1
*Knee Wraps*
235kg x1
247.5kg x2
230kg (4x3) ... FML Front Squat
60kg x2
80kg x2
100kg x2
120kg x2
140kg x1
160kg x1
C) Leg Extension
(5x12) ... Up to the full stack
D) Hamstring Curl
Pin 6 x6
Pin 9 x6
Pin 12 x6
Pin 15 x6
Pin 18 x6
Lat Pulldown
Pin 6 x10
Pin 8 x10
Pin 10 x10
Pin 12 x10
Pin 8 x15
I don't think I have felt this wiped out after a session since 2012. Top set on squat was ropey, had something in and around 250 in mind but I've been feeling really sluggish since having a full body deep tissue massage yesterday so decided to go close but save some room for manoeuvre going into the final two week training next week. The back off sets on squat were really crisp and given that 230 for a triple was a ropey top set only 2 weeks ago I'm delighted at how that's progressing. Front squat just because its a number I had in mind to get back up to for a long time now, definitely more kgs/reps there fresh too but not going to go testing that anytime soon. All the accessory work felt strong as hell too.
Great that the worst part of that was doing the knee wraps 6 times :eek:0 -
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Took Friday off - Woke up Saturday with a cold.
Took Saturday off - Woke up today with a nuclear throat.
So not wanting to take today off and wake up tomorrow with full blown ebola today went like this...
A) Deadlift
60kg (3x5)
100kg (2x5)
140kg (3x1)
160kg x1
180kg x1
*belt*
200kg x2
212.5kg x2
225kg (3x2) Deficit Deadlift
60kg x5
100kg x5
140kg x5
*double overhand/straps*
180kg (2x10)...:(
C) Speed Deadlift - 60s recovery
160kg + 40kg chain
(10x1)
D) Barbell Row
(4x10)
F*ck that anyway....0 -
A) Bench - Paused
40kg (2x15)
60kg (3x5)
80kg (3x5)
100kg (3x5)
120kg x3
130kg x1
142.5kg (4x2)
147.5kg x2 Slightly Wider Grip Bench
130kg (8x3)
C) Incline Bench
60kg x5
80kg x5
100kg x12
Shoulder feels rough after the recent squatting - all the sets over 130kg today were really slow and set up just wasnt clicking. Again, heavy bench after deads isnt ideal but got all the reps in. Replaced close grip with slightly wider grip and all the sets on 130 felt really smooth. Hit a much better line off the sternum and blasted pretty much every rep. I would revert to benching with that grip in comp if I could trust my pec to remain intact but not the time now and will co tinue to build pectoral integrity in the planned 'off season' after this comp. Inclines felt grand - just adding a rep each week to the top set having done more work beforehand. No other accessory work because recovery is the name of the game. Plan is to squat + front squat Wednesday. Heavy double (~250) in wraps again would be nice will see how it pans out as still another week and a half of training to go.0 -
A) Squat
*belt/SBDs*
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
*Heavy Sleeves*
180kg x1
200kg x1
*wraps*
220kg x1
235kg x1
250kg x2
https://instagram.com/p/8Q1OUGHy52/ Front Squat
60kg x3
80kg x3
100kg x3
120kg x1
140kg x1
162.5kg x1
140kg x5
Could have definitely pushed for a third rep but that equals my best training squat from the last cycle and very happy that it doesn't feel like 2RM this time around at all. Set up feeling more solid, wraps feeling good and still one last heavy squat session on the menu next week to pull everything together.
Just over two weeks out from WPU World Championships and everything on target nicely... Cant ask for more than that0 -
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A) Deadlift
70kg (3x5)
110kg (2x5)
150kg (3x1)
170kg x1
190kg x1
*belt*
210kg x1
230kg (3x1)
https://instagram.com/p/8Yeo3-nywp/?taken-by=kieranhegarty2 Deficit Deadlift
190kg (6x2)
C) Speed Deadlift
170kg + 40kg chain (10x1)
D) Barbell Row
(4x10)
Wasn't feeling to amped up for todays session despite a pre-training double espresso - the caffeine was probably soaked up by all the birthday carbs. Used the deadlift bar today which I hate and the 230kg top sets were pretty drama free. Set up is still consistent, looking forward to just drilling it for a few months after this comp because while the positions hold up well there needs too be at least another 40kg on the bar to not feel like a complete spastic in comp.
One heavy bench, one heavy squat left then will deload into the comp from Wednesday into the following Thursday.0
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