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Don't let the coward in your head, control the badass in your heart
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A) Buffalo Bar Bench :eek:
Bar x Millions
40kg x12
60kg x12
80kg (2x12)
Seated DB Overhead Press
10s x12
15s x12
20s x12
25s (2x25)
C) Neutral Grip Incline DB Press
15s x12
20s x12
25s x12
30s x12
D) Trap 3 Raise
(4x8/8)
E) Standing DB External Rotation
(4x8)
Fun... but not very eventful. Being very protective of the pec.0 -
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Alf Veedersane wrote: »I'm probably imagining a much greater curve on the bar but does it feel ok on the wrists?
Nah it feels fine... just wants to wobble a bit.
This weekend - Stop Chasing Pain workshop.... Im not even going to tey to recap it since on a scale of 1-10 the volume of info was a 4 billion.
Today
A) Squat
60kg (3x5)
80kg x5
100kg x3
120kg x1
140kg (2x10) Front Squat
60kg x5
80kg x5
100kg (2x5)
****All the things I completely suck at****
C) GHR (unweighted)
D) Assisted Pull Ups (overhand/light band)
E) Farmers walks (70kg e/hand)
F) Adductor Plank (15s e/side)
- 3 sets each0 -
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A) Bench Press
Bar x 50
40kg x10
60kg x8
80kg x6
92.5kg x4
105kg (8x3) Close Grip Bench
Bar x15
40kg x12
60kg x8
80kg x6
95kg (2x10)
C) Incline Bench
45kg x8
65kg x6
85kg x10
D) Deadlift - Beltless/Dead Stop/+Glute Band
70kg x5
110kg x5
150kg (5x5)
E1) Hammer Curl (3x8/8)
E2) Face Pull (3x15)
Oh yeah.... and these were delivered
Latest addition to EverStrength Training's arsenal of strength weaponry... full set of Challenge Barbell calibrated competition plates.
Why?
Well if you have to ask then you're off the team... All I want for the people I'm lucky enough to coach is the very best of everything.
No half measures.0 -
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A) Defecit Deadlift (1 inch) + 67kg Chains
60kg x5
100kg x3
140kg (15x1) 6 inch Block Deadlift
60kg x5
100kg x3
140kg x1
180kg (12x1)
C) Deadlift Stance Buffalo Bar Box Squat
60kg (3x5)
100kg x5
140kg x15
D) Rear Foot Elevated Split Squat
BW x8/8
+10kg x8/8
+20kg x8/8
+30kg x8/8
+40kg x8/8
E1) Adductor Plank
(3x20x/20s)
E2) Landmine
(3x20/20)
Quite enjoyed that. Bit stiff after training yesterday but taking a holiday next Thurs so want to get this and the next weeks training done before then. Pull felt pretty crisp once I blew off the cobwebs... infinitely more comfortable pulling off a deficit than I am off blocks of any height. All singles because want to continue to expose myself to the breathing and sequencing of the start position instead of getting sloppy with reps. Deadlift stance box squats are a killer... really focusing on loading the posterior chain and holding tension as reverse off the box. Feels so unnatural squatting with a deadlift stance. Everything else was graaaaaaand enough0 -
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A) Squat
Bar (2x15)
60kg x8
80kg x5
100kg x3
125kg x1
*belt*
150kg (2x10) Front Squat
60kg x5
80kg x3
100kg (2x10)
C) Farmers Walks
5x20m/20m up to 92.5kg each hand
https://www.facebook.com/EverStrengthTraining/videos/987484988003645/
D) Pendlay Row (4x10)
E) Hanging Leg Raise (3x15)
Second time ever doing farmers walks and it shows but a hell of a lot more fun than doing step ups etc. Felt achey coming into the session and left feeling better then I have all week... holy crap these things hit you in places you never knew existed!
Knee slowly but surely coming back around and tolerating loading better and better each week - last comp feels like it was a million years ago now and 150kg felt like 250kg on my back but all good things come to those who say 'f*ck you' to quitting0 -
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A) Deadlift
70kg (2x8)
120kg x6
165kg x2
185kg x1
*belt*
205kg (8x3) Double Pause Deadlift
165kg (5x2)
C) Deadlift Stance Buffalo Bar Box Squat
60kg x5
100kg x5
140kg x20
D) Step Up
+15kg x8/8
+25kg x8/8
+35kg x8/8
E) Banded Ab Pulldown
- 100 reps
That was rough. Very very rough.0 -
A) Bench
Bar x50
40kg x12
60kg x10
80kg x8
100kg x5
120kg (8x3) Close Grip Bench
60kg x5
80kg x3
95kg x1
110kg (2x8)
C) Incline Bench
60kg x8
80kg x8
100kg x10
D) Deadlift - Again FML
70kg x5
120kg x3
150kg x1
*belt*
170kg (5x5)
E1) Lat Raise (4x15)
E2) Hammer Curl (4x10/10)
Amazing what a green shake, 9hrs sleep and a double espresso will do for you...
Best upper session since I tweaked my pec. Still a little tentative with the benching but not being aggressive off the chest is probably helping keep everything tight and every triple with 120 moved pretty smooth. Thats three days in a row deadlifting now... felt much better today than yesterday (sleep).
If all goes to plan will squat light tomorrow then its 5 days sipping pints in Bavaria on the menu
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A) Squat
60kg (3x5)
100kg (2x5)
140kg x2
*belt*
160kg (2x10) Front Squat
60kg x5
80kg x3
100kg (2x12)
C) GHR
(4x8)
D) Lat Pulldown
(x15,12,10,8)
E1) Leg Extension - 100 reps
E2) Reverse Fly - 100 reps
Great weeks training - Now time for a holiday0 -
A) Bench
Bar x50
40kg x20
60kg x15
80kg x12
100kg (5x10) Close Grip
90kg x12
C) Incline
80kg x12
D1) Lat Raise (4x15)
D2) Tricep Pressdown (4x15)
No deadlifting because 5 days of being in a car driving through germany, france, austria and switzerland has destroyed me...0 -
A) 1inch Deficit Deadlift
60kg (3x5)
100kg x5
120kg x3
*belt*
145kg (+ ~75kg Chain) 15 singles EMOM
https://www.instagram.com/p/BDlF6NLzFHj/ 6inch Block Deadlift
65kg x5
105kg x5
145kg x3
165kg x1
*belt*
185kg 12 singles - 30s recovery
C) Buffalo Bar Dead Stance Box Squat
70kg x5
110kg x5
*belt*
150kg x20
D) Offset Split Squat (Rear Foot Elevated)
+20kg x6/6
+30kg x6/6
+40kg x6/6
+50kg x6/6
E1) Rear Dealt Row (4x20)
E2) Standing Ab Pulldown (4x20)0 -
A) Buffalo Bar Bench
Bar x50
40kg x10
60kg x6
80kg x4
90kg (5x3) Seated DB Overhead Press
15s x10
20s x10
25s x10
30s (2x20)
C) Incline Neutral Grip DB Press
20s x10
25s x10
30s x10
35s x10
D) Chest Supported Single Arm DB Row
(4x10/10)
E1) Reverse Fly (3x15)
E2) Curls (3x15)0 -
A) Squat
60kg (3x5)
100kg (2x5)
140kg x3
160kg x1
180kg (5x2)
https://www.instagram.com/p/BDtI23TzFDl/ Front Squat
60kg x5
80kg x5
100kg x15
C) Farmers Walk
61kg e/hand (2x25m)
81kg e/hand (2x25m)
101kg e/hand (2x25m)
D) Lat Pulldown
(5x8)
E) Palov Press
- 100reps0 -
A) Bench
Bar x50
40kg x12
60kg x10
80kg x8
100kg x3
120kg (5x4) Close Grip Bench
60kg x5
80kg x3
100kg (2x12)
C) Incline Bench
40kg x5
60kg x5
80kg x15
D) Deadlift
70kg x5
110kg x3
150kg x1
175kg (5x4)
E1) Lat Raise (4x15)
E2) Tricep Pressdown (4x15)
To quote the good Busta Rythmes...
'Stop n*gga hold up you know I don't quit, you see I'm back and I'm comin' to smash yo' sh*t'.0 -
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A) Bench Press
Bar x50
40kg x15
60kg x12
80kg x8
100kg (2x15) Seated DB Overhead Press
17.5s x8
22.5s x8
27.5s x8
32.5s (2x20)
C) Neutral Grip Incline DB Press
20s x8
25s x8
30s x8
35s x8
40s x8
D) Single Arm Chest Supported DB Row
40kg (4x10)
E1) Lat raise (3x10)
E2) Tricep Pressdown (3x15)
Squat tomorrow - feeling pretty good. Eating rings around myself, feel energised as f*ck and enjoying every session0 -
A) Squat
60kg (3x5)
100kg x5
140kg x3
160kg x1
*belt/sbd*
180kg (2x8)... first three reps of first set below (second set felt better/easier)
https://www.instagram.com/p/BD-2PaSzFGY/ Front Squat
60kg x3
80kg x3
100kg x3
120kg x8
C) Farmers Walks
71kg each hand (2x20m)
91kg each hand (2x20m)
111kg each hand (2x20m)
D) Neutral Grip Chins
(8x3)
E) Leg Extension
Stack (3x50)
F1) Hollow Hold (3xMAX)
F2) Band Ab Pulldown (3x15)
Squatting felt ok - Probably could have pushed to 10 reps each set. Would like to build back up to 12-15 reps at this weight before I concern myself with doing any actual heavy work.
Front squats felt pretty good too, again left a couple reps in the tank and would just like to build back up to working sets around 140kg.
Farmers are fast becoming my favoirite exercise ever... would love to take 120kg each hand for a run next week
Chins because I havent done any since I hurt my pec doing them last year so will just keep doing easy sets of low reps and build them back up with a view to doing some weighted stuff down the line.0 -
A) Bench
Bar x50
40kg x15
60kg x12
80kg x8
100kg x5
120kg (2x8) Close Grip
60kg x5
80kg x5
100kg x15
C) Incline Bench
40kg x8
60kg x8
80kg x18
D)Deadlift
60kg (2x8)
100kg x5
140kg x3
160kg x1
*belt*
180kg (8x3)
E1) Facepull (2x25)
E2) Tricep Pressdown (2x25)
Very sore after squatting on Saturday but everything felt pretty crisp. Happy with the bench.0 -
A) 1 inch Deficit Speed Deadlift + ~75kg Chain
70kg (3x5)
110kg x5
150kg (8x1)
https://www.instagram.com/p/BEL3iJszFKK/ 6 Inch Block Deadlift
70kg x3
110kg x3
150kg x3
170kg x3
190kg x3
210kg x3
230kg x3
C) Rear Foot Elevated Split Squat
20kg e/hand x5/5
25kg e/hand x5/5
30kg e/hand x5/5
35kg e/hand x5/5
40kg e/hand x5/5
D) Lat Pulldown
(6x8)
E) Hamstring Curl
(5x10)
Much better than expected - had minus interest in training today but sin a bhfuil. I detest pulling off blocks so pleasantly surprised at how the 230kg triple felt today.
Bench light tomorrow, will squat for reps either Saturday or Sunday.0 -
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Too sore to squat today after split squats on Wednesday...
A) Bench - Paused
Bar x50
40kg x15
60kg x12
80kg x8
100kg x5
125kg (8x3) Close Grip Bench
60kg x8
80kg x5
100kg x3
120kg (5x2)
C) Incline Bench
60kg x12
80kg x8
100kg (3x5)
D) Deadlift
70kg x5
110kg x3
150kg x1
170kg x1
*belt*
190kg (5x2)
E1) Tricep Pressdown (3x15)
E2) Lat Raise (3x15)
Third time benching this week - no drama. Hopefully squat tomorrow, definitely a deload on the horizon though.0 -
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A) Squat
60kg (2x15)
100kg x10
140kg x5
160kg x1
*belt/sleeves*
180kg x10
https://www.instagram.com/p/BEbIgnvHy8y/ Front Squat
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5
C) Farmers Walk
81kg e/hand x25m
101kg e/hand x25m
121kg e/hand x10-15m .... stupid girly hands :mad:
D) Neutral Grip Pull Ups
(8x4)
E) Barbell Roll Outs
(3x10)0
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