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Don't let the coward in your head, control the badass in your heart
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In bed the last couple days with a throat infection... severely bored staying in though so decided to train
A) SSB
65kg (2x5)
85kg x5
105kg x3
125kg x1
*belt/SBDs*
145kg x15 (PR :-) )
125kg x15
105kg x15
Rear Foot Elevated Split Squat
20s x8/8
25s x8/8
30s x8x8
35s x6/6
40s x5/5
C) 3 Inch Block Deadlift
60kg x5
100kg x3
140kg x3
160kg x1
180kg x1
*belt/straps*
200kg x8
180kg x10
160kg x12
Doesnt look like much on paper but FML that was rough.... really getting excited about getting back to the powerlifting movements now in a few weeks. Will be sore tomorrow thats for sure... now back to bed0 -
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Too sore to blockpull/frontsquat...
A) Flat DB Press
15s x8
20s x8
25s x8
30s x8
35s x8
40s x8
45s (2x20) Incline Bench
80kg (5x8)
C) Lat Pulldown
(5x10)
D1) Lat Raise (3x20)
D2) Hip Belt March (3x20/20) ... https://www.instagram.com/p/-geaDhHy1z/0 -
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A) SSB
65kg (2x5)
85kg x5
105kg x5
*belt*
125kg x3
145kg x1
*sleeves*
165kg x1
175kg x1
185kg x1
195kg x1 (PR).... https://www.instagram.com/p/-tr3_-ny9C/
165kg (2x8) 3 Inch Block Deadlift
70kg x5
110kg x5
150kg x5
170kg x3
190kg x1
*belt*
200kg x5
210kg x5
220kg x5
C) Ab
- lots
195kg SSB.... 10kg all time PR. Pseudo-testing at the end of the post comp hypertrophy based phase. Delighted with this... feeling solid as hell under the bar/in general and definitely more in there for the taking but now is not the time for that but 100% looks like the increased volume has ironed out some of the kinks in my mortal armour nicely.
Finished the session bettered mymost recent deadlift 4RM from the floor (220kg) from 3 inch blocks for 5Reps, a position I am weaker from, in flat soled shoes (which I'm weaker in). All in all a good day at the office. All thats left to do now is get this shoulder sorted, eat like a b*stard then see where my front squat is at this weekend.
Plan then is to deload next week and hopefully get back doing the comp lifts ahead of IPO Nationals next March (and perhaps something in between too).0 -
A) Front Squat
60kg (2x5)
80kg x5
100kg x5
120kg x3
*belt/sleeves*
140kg x1
150kg x1
160kg x1
170kg x1.... ugly as f*ck, like myself
https://www.instagram.com/p/-y5KYPny_b/ Hamstring Curl
- (8x5) up to the full stack/pin20
C) Ab
- Lots
Had my shoulder screened yesterday... no indication of damage to the labrum. My vagina is in bits though.0 -
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Deloadin....
A) Buffalo Bar Squat
60kg (3x5)
100kg (2x5)
140kg (3x5) Split Squat
(4x10/10)
C) Single Leg DB RDLs
(4x10/10)
Not sure how I feel about the buffalo bar... set up makes it feel really heavy but the squat itself feels fine. Leverage changes in the hole so certainly feels different but if it keeps me moving forwards as I transition back into comp prep then Im happy to sacrifice kgs on the bar for now.
Quite looking forward to using it as an extended ROM bench accessory after Xmas too.0 -
Testing the waters ahead of next week...
A) Bench
Bar x50
40kg x15
60kg x12
80kg x10
100kg (5x5) Close Grip
80kg (10x3)
C) Deadlift
60kg (2x10)
80kg x8
100kg x5
120kg x2
140kg (5x5)
D) Dumbbell Row
(4x8/8)
E) Weighted Sit Up
(5x10)
Finding it hard to get into a comfortable position on the bench after ~6weeks off. Deadlift also feels off... but all this is to be expected. Will be working below all my week 1 percentages this week serving 2 purposes...
1 - Get used to the movements again
2 - Continue the deload
Squat/Front Squat now on Wednesday.0 -
A) Squat
60kg (3x5)
100kg (2x5)
140kg x5
150kg x5
160kg x5
170kg x5 High Bar Squat/Stretching
60kg (8x3)
C) Hamsteing Curl (5x10)
D) Leg Extension (5x10)
Low bar position felt awful... to be expected. Knee is a little sore after it too which is new. Teething pains.0 -
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***Messing***
A) Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
200kg x1
210kg x1
220kg x1
230kg x1
240kg x bottled Bottom ROM Deadlift
(5x5)
C) Rows
- Many
Pulling flat soled now for this cycle. I do prefer to pull in shoes with a slight elevation because it feels like a better position for my hips off the ground but definitely feel like I lose the ability to stay aggressive once the bar gets to around the knee. Having not pulled from the floor since the comp I was expecting the conventional pulls to feel rusty - just messing today ahead of a total reset in %s from next week and also wanted to see how my knee feels under heavy hip dominant loading - no drama.
Belted up from 200 onwards... 230 felt better than the 220 and I just 'felt' out of position at the knee with 240 so pulled the plug but looking back on the video it was actually a good position that I'm just not used to being in at that stage of the lift with the flat soles. Was tempted to go back and blast it but I know the strength is there so just have to build the lift.
Bottom ROM deads because Greg Nuckols told me to... pull to the knee, full exhale/inhale return to ground and pull explosively back to knee, rinse + repeat. Kept very light (100kg). Knee still sore.... hopefully another 4/5 days and be good to actually start training again.
/essay0 -
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W1D1
A) Deadlift
60kg (2x5)
100kg x5
140kg x3
165kg (5x5) Bench
60kg x12
80kg x8
95kg x5
107.5kg (5x6)
112.5kg x10
C) Close Grip Bench
90kg (12x3)
D) Barbell Row
(x15,12,10,10)
E) Standing Abs
-100 reps
F) Reverse Fly
-100 reps
Knee isn't great. May have to sub in some wider-stance above paralell box squatting this week but will see on the day. Everything feels heavy as hell.... ill blame it on the weekend that was in it0 -
W1D2
A) Squat
60kg (3x5)
100kg (2x5)
140kg x1
160kg x1
*belt/sbd*
182.5kg x5 .... https://www.instagram.com/p/_XAu0hny45/?taken-by=kieranhegarty2
155kg (5x3) Front Squat
60kg x3
80kg x3
100kg (5x3)
C) RDL
60kg x8
80kg x8
100kg x8
120kg x8
D) Seated Row
(4x10)
E) Standing Abs
- 50 Reps
Squatting VERY tentatively today - knee still doesn't feel right after last weeks whatever-the-f*ck-that-was but no worse or better after today so hopefully it continues to settle down. Doing less volume than I usually would at this stage of training.... not looking for any AMRAPs or rep PRs, just looking to blow the cobwebs off. Top set of 182.5kg felt better then 4 plates usually does after a break and shoulder feels pretty good so hopefully the start of a cycle that will culminate in in some all time PRs 0 -
W1D3
A) Bench
Bar x50
60kg x12
80kg x8
92.5kg (5x12) Incline Neutral Grip DB Press
15s x10
20s x10
25s x10
30s (x25,20)
C1) Skulls (4x15)
C2) Curls (4x15)
D) Lat Raise
(3x25)
E) Lat Pulldown
(x20,15,12,10,8)
Week 1 blues continue... everything felt heavy as f*ck. Deads tomorrow....0 -
W1D4
A) Deadlift
60kg (2x8)
100kg (2x5)
140kg x3
160kg x1
180kg x1
*belt*
190kg x3
200kg x2
210kg (3x1) Speed Deadlift + 2 chains
127.5kg (12x1)
C) Bottom ROM Deads
100kg (3x10)
D) Axle Bar Zercher Squat - Beltless
40kg x5
60kg x5
80kg x5
100kg (3x5)
E1) Axle Bar Zercher Good Morning (Henceforth known as sh*t-mornings)
65kg (3x8)
E2) Banded Ab Pulldown (3x15)0 -
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W2D1
A) Deadlift
60kg (2x8)
100kg x5
140kg x3
*Belt*
170kg (5x5) Bench - Paused
60kg (2x12)
80kg x8
100kg x5
112.5kg (5x6)
*T&G
117.5kg x8
C) Close Grip Bench
97.5kg (12x3)
D) Barbell Row
(x15,12,10,8,6)
E1) Lat Raise (2xAMRAP)
E2) Decline Sit Up (2xAMRAP)0 -
W2D2
A) Squat
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg x1
190kg (5x2)
160kg (2x5) RDL
60kg x8
80kg x8
100kg x8
120kg x8
140kg x8
160kg x8
C) Chest Supported Row
(3x10)
D) Lat Pulldown
(3x10)
Training down in Flyefit Màcken St with the old wolfpack today VIS VIRES and JOE (and Paddy). Knee still not feeling stable so switched from a top set of 5 to multiple doubles at the same weight for more over all volume but less chance of technical breakdown/fatigue. Everything else felt grand - good to train with people again!0 -
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W2D4
A) Deadlift
80kg (2x10)
120kg x5
160kg x1
180kg x1
200kg x1
*belt*
215kg x2
217.5kg x2
220kg x2 Speed Deadlift + 2x Chain
140kg (12x1)
C) Bottom ROM Deadlift
100kg x10
110kg x10
120kg x10
D) Beltless Fat Bar Zercher Squat
40kg x5
60kg x5
80kg x5
100kg x5
120kg x5
E) Beltless Fat Bar Zercher Good Morning
40kg x5
60kg x5
80kg x5
F1) Lat Pulldown (3x15)
F2) Banded Ab Pulldown (3x20)
Deads felt very solid today - alot of time spent on ankle mobility to get into a better position in the flat soles. Had planned on 3 singles @215kg but after the first rep I knew that I could push a little harder without worrying about blowing my load. Speed pulls felt great - didnt feel any resistance on the bar at all just crushed every rep. Bottom ROM deads felt good too, +20kg on last week full inhale/exhale in start position and at the knee. Zercher squats continue to suck balls felt it in the weirdest of places but +20kg from last week so cant complain. Really want to be doing 4 plates on that exercise to not feel completely emasculated doing them! GMs were awful, everything else was grand. Thoroughly enjoying my Christmas - Off to the west now until the new year0 -
W3D1
A) Deadlift
80kg (2x10)
120kg x5
160kg x1
*belt*
175kg (5x5) Bench
Bar x50
60kg x12
80kg x8
100kg x5
117.5kg (4x2)
122.5kg x5
C) Close Grip Bench
100kg (12x3)
D) Pendlay Row
40kg x15
60kg x12
80kg x10
100kg x8
E) Lat Raise
(4x10)
Seem to have injured my hand - something in and around the 2nd metacarpal of the left hand. No idea how it happened just got incredibly sore last night. Gripping the bar for deads was ok as its my overhand, but holding the bar benching was quite sore and could not wear wrist wraps so adjusted the prescribed sets/reps to preserve forward momentum. Its swolen up nicely after training today and cant extend my index finger at all without instant pain, lol! - will just chalk it down to a phantom mishap and hope that it doesn't affect the squat too much now tomorrow or Wednesday.
On the plus side the deadlift set up in flat soles is feeling more solid - combined with the 'new' set up from before my first rep feels better than subsequent reps as opposed to my second reps feeling stronger as the have done historically. This bodes well for.... well... powerlifting.0 -
W3D2
A) Squat
60kg (3x5)
100kg (2x5)
140kg x1
160kg x1
180kg x1
*belt/SBD*
200kg (5x2)
180kg (2x5) RDL
60kg x8
100kg x8
140kg x8
180kg x8
C) Barbell Row
100kg (x15,12,10,8)
D1) Standing Banded Oblique Pulldown (3x25)
D2) Reverse Fly (3x25)
Could say lots... but gonna go for a pint instead0 -
W3D4
A) Bench
Bar x50
60kg x12
80kg x10
100kg x8
105kg x8
110kg x8
115kg x8
120kg x8
125kg x8 Incline Neutral Grip DB Press
15s x8
22.5s x8
30s (3x20)
C1) EZ Bar Skulls (4x15)
C2) EZ Bar Curls (4x15)
D) DB Row
20s x8/8
30s x8/8
40s x8/8
50s x25/25
And so ends 2016. Happy new years everyone - heres to an injury free PR loaded 20160 -
WK3D4
A) Deadlift
80kg (2x10)
120kg x6
160kg x4
180kg x2
200kg x1
*belt*
227.5kg (3x1) ... last set here https://www.instagram.com/p/BACpbnVny1m/ Speed Deads + 2x Chain
150kg (12x1)
C) Bottom ROM Deads
140kg (3x10)
D) DB Front Loaded Good Morning
20/30/40/50kg x10
E1) Low Cable Row (3x15)
E2) High>Low Wood Chopper (3x10/10)
Last day of holidays and first session of the new year rounded off with some easy singles with 227.5kg/500lbs.... 1lb for every 1000kcals I have consumed over the past week or so.
Pulling in flat soles feeling more comfortable week in week out... just feeling a bit flat/sluggish coming into today but only week 3 of a 15 week plan so loads of time to drill the set-up and get some more plates on the bar.
Back to Dublin tomorrow and very excited to check out the new Raw Gym0 -
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W4D1
A) Deadlift
80kg (2x10)
120kg x5
160kg x1
180kg x1
*belt*
190kg x5
192.5kg x5
195kg x5
197.5kg x5
200kg x5 Bench - Paused
60kg x12
80kg x8
100kg x5
120kg (4x2)
130kg x5
C) Close Grip Bench
110kg (12x3)
D) Barbell Row
60kg x8
80kg x8
100kg x8
120kg x8
E1) Standing Ab Pulldown - 100 reps
E2) Band Pull Apart - 100 reps0
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