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

COH

A) Bench - Paused
60kg x8
80kg x6
100kg x4
117.5kg x1
127.5kg x1
137.5kg x1

Neutral Grip DB Press
(4x10)

C) Rows
(4x10)



Pec still acting up a bit since Friday - annoying, but the 137.5kg single absolutely flew up which is nice as benching in general has felt pretty off lately. Might explore some needling etc later this week. All in all though feelin great

COH

Decided not to sit on my hands waiting to see which way the wind blows with the pec and called a physio mate who came over to the apartment and did some dry needling and some rather aggressive soft tissue work with his elbow as he laughed as I wriggled in pain on the floor cursing.

Anyway - cant move my right arm at all now, the needling felt awful and my front delt is in going into spasm and my pec is bruised up nicely already.

Sure what else would you be doing on a Monday evening at home :rolleyes:

Hanley

COH wrote: »

Decided not to sit on my hands waiting to see which way the wind blows with the pec and called a physio mate who came over to the apartment and did some dry needling and some rather aggressive soft tissue work with his elbow as he laughed as I wriggled in pain on the floor cursing.

Anyway - cant move my right arm at all now, the needling felt awful and my front delt is in going into spasm and my pec is bruised up nicely already.

Sure what else would you be doing on a Monday evening at home :rolleyes:

...if it was your glute, would it have been a booty call?

COH

A) Squat
70kg (3x5)
110kg x5
150kg x2
170kg x1
190kg x1
210kg x1
*wraps*
230kg x4 .... https://www.instagram.com/p/BGZ5CMJny88/
190kg x12

Front Squat
70kg x2
90kg x2
110kg x2
130kg x3
*sleeves*
150kg x4

C) Lat Pulldown
(4x20)

COH

Pec still black and sore so gave the upper accessory day a miss yesterday and got more physio instead...

A) Deficit Deadlift
*double overhand/beltless*
70kg (3x5)
110kg x5
150kg x1
170kg x1
*mixed grip/belt/add 77.5kg chain*
175kg (8x1)

Deficit Deadlift - No Chains
190kg x1
210kg x1
230kg x1
190kg (5x3) ... https://www.instagram.com/p/BGhJW4wny1G

C) Hamstring Curl
Pin 6 x6
Pin 9 x6
Pin 12 x6
Pin 15 x6
Pin 18 x6

D) Barbell Row
(4x10)


Always feel a little groggy the day after a deep tissue massage so wasn't planning on doing anything major today at all. Pulls against chains from the deficit felt really solid. Woudl have liked to have done some reverse band deads after the racks were in use so decided to pull a moderate single from a deficit and the 230kg felt fine. Hopefully the bruising on the pec will subside in time for some heavy benching tomorrow or Monday. Just to be clear - its not a tear, its bruising from dry needling & sports massage on Monday

Hanley

sry 2 here u toar ur peck

COH

A) Squat
70kg (3x5)
110kg (2x5)
150kg x2
*belt*
170kg x1
*SBDs*
190kg x1
210kg x1
*knee wraps*
230kg x1
250kg x2 ... https://www.instagram.com/p/BGr8Bz7Hy-H/
190kg x12

Front Squat
70kg x5
100kg x5
120kg x1
140kg x1
160kg x2 (pr?)

Spent the morning with my chiro. He said don't go heavy. Equals my heaviest double in about 3 years , same for front squats I think.

COH

A) Flat DB Press (3x20)
Incline Bench (4x15)
C) Decline Bench (3x10)
D1) Tricep Pressdown (2x30)
D2) Face Pull (2x30
D3) Hammer Curl


Nothing heavy - mostly pec rehab

COH

A) Deadlift
60kg (2x8)
100kg x8
140kg x5
162.5kg x1
185kg x1
205kg x1
*belt*
227.5kg x1
247.5kg x1 (post injury PR) ... https://www.instagram.com/p/BG13Aj2ny8d/

Deficit Deadlift
100kg x3
140kg x3
170kg x3
*belt*
200kg (5x3)

C) Lat Pulldown
(x15,12,10,8)

D) Hamstring Curl
(6x6) up to the full stack



The 247.5kg deadlift is a 5kg post injury PR (they all count right?) And 95% of my previous best ever pull in competition.

To use an Irish RPE Scale I'd call this 'Grand Enough'

Am less fat than I was back then too

Hanley

Buttery smooth.

..and I don't mean your skin.

COH

Hanley wrote: »

Buttery smooth.

..and I don't mean your skin.

The secret is coconut oil and regular exfoliating

COH

A1) Tricep Pressdown (3x20)
A2) Facepull (3x20)

B1) Hammer Curl (3x20)
B2) Lat Raise (3x20)

C1) Banded Flies (3x20)
C2) Some other sh*te I cant remember (3x20)


Deload week - just getting some blood moving around the upper body.

COH

Deload continued...

A) Front Squat
60kg x5
80kg x5
100kg x3
120kg x2
140kg x1

Squat
60kg x5
100kg x5
140kg x3
180kg x1

C) Leg Ext (5x10)

D) Leg Curl (3x12)

COH

/Deload

A) 2 Inch Deficit Deadlift
60kg x5
100kg x5
140kg x3
160kg x1
180kg x1
*add belt/77.5kg chain*
180kg (6x1)

2 Inch Deficit Deadlift
200kg x1
220kg x1
240kg x1 (PR) .... https://www.instagram.com/p/BHFLPsBBzuT

C) Lat Pullldown
(x15,12,10,8,6)

D1) Hamstring Curl
(x20,15,12,10,8)
D2) Band Pull Apart
(5x20)


Pleasantly surprised at how that went as wasn't particularly fussed about going in to train today on account of an infected wisdom tooth. Always seems to flare up before a comp! I was meant to do some down sets after the 240kg but completely forgot. Warm ups against chains felt good and crisp, double overhand beltless up to 180kg, then added the chains and focused hard on accelerating to lockout.

The peaking phase is here anyway and looking forwards to getting back under a heavy bar in wraps during the week now, however I may leave any heavy upper body training well alone for another week or so.

All in all am delighted at where everything is at, I feel great, I'm loving training in general, no longer dread the heavy deadlift days at all and I couldn't care less about what I bench in this comp anyway!

COH

A) Bench
Bar x50
40kg x10
60kg x8
80kg x5
100kg x3
*paused*
120kg x1
125kg x1
130kg x1

Close Grip
40kg x5
60kg x5
80kg x5
100kg (2x5)

C) Seated Row
(5x10)
D) Lat Pulldown
(4x12)
E) Tricep Pressdown
(3x15)

COH

A) Deadlift
60kg x5
100kg x5
140kg x3
160kg x1
180kg x .... SNAP

My rib seems to have exploded. X-Ray in VHI Swiftcare just done, difene & solphadine for dinner.

Sh*t f*cking timing.

How the f*ck does this happen on a beltless f*cking warm up.

F*CK.

:mad:

COH

Was hoping to wake up miraculously recovered - that didn't go to plan. Still haven't heard result of x-ray, a colleague asked what the story was and when I asked why he said 'because whatever it was I heard it snap from 20ft away'... anyway, my gut (no pun intended) says its soft tissue because fingers crossed and science.

Today...

A) Bench - Paused precariously above ribs
Bar x50
40kg x12
60kg x8
80kg xt
100kg (10x3)

Close Grip
80kg (2x15)

C1) Lat Raise (3x10)
C2) Curls (3x12)

D) Cable Pressdown
(5x15)



That f*ckinG SUCKED

Hanley

Don't forget to record your sitting down blood pressure PR.

COH

A) Squat
*belt/SBDs*
70kg (3x5)
120kg (2x3)
150kg x1
170kg x1
190kg x1
*wraps*
210kg x1
225kg x1
242.5kg x1 ... https://www.instagram.com/p/BHXKgFRhFVv

Run away before something snaps again...

Doctor - "No strenuous activity for 4 weeks"

Yeah.... about that:

F*ck you and f*ck your ribs

The least comfortable I've ever been squatting, sh*t tekkers... but did what was necessary to keep pushing forwards into Battle of The Boyne in 4 weeks.

COH

A) Bench - Paused
Bar x50
40kg x12
60kg x8
80kg x6
100kg x3
125kg x1
130kg x1
135kg x1

Close Grip Bench
60kg x5
80kg x5
100kg (2x8)

C1) Lat Pulldown
(x20,15,12,10,8)
C2) Band Pullapart
(x20,20,20,20,20)

D) Tricep Pressdown
(5x15)



Will make a decision on whether or not to do this comp in the next week or so. Not feeling great - dont think the rib is broken, seems more likely that tore something off it :rolleyes:

COH

Absolutely one of those 'do what I say, not what I do' kind of days.
Proudly sponsored by anti-inflams and coffee..

A) Deadlift
*belt*
60kg (3x5)
100kg x5
140kg x3
160kg x1
180kg x1
190kg x1
*add 77.5kg chain*
190kg (5x1) ...

https://www.instagram.com/p/BHhWgsRhwl1

Reverse Band Deadlift
100kg x1
140kg x1
180kg x1
220kg x1
260kg x1 (PR) ...

https://www.instagram.com/p/BHhb3kuB1Gm

C) DB Row (5x8)
D) Lat Pulldown (5x8)
E) Hamstring Curl (5x8)

260kg reverse band deadlift - about 230kg off the ground, nothing at lockout and a 10kg PR for me on this variation.

My CNS usually tries to take a holiday when I am in the presence of 6 plates as it represents a significant mental barrier for me. However - that wall seems to be eroding nicely.

Belt exceedingly uncomfortable, but not as uncomfortable as it would be being a c*nt and quitting.

COH

A) Bench
Bar (2x25)
60kg x12
80kg x8
100kg x5
120kg x1
130kg x1
140kg x1
120kg (5x3)

Close Grip Bench
60kg x5
80kg x12
100kg (2x12)

C1) Seated internal/external rotations
(Elbow on knee @4020)
10kg (3x8/8)
C2) Tricep Pressdown
(3x20)

D) Lat Pulldown
(x15,12,10,8)

Heaviest bench in quite a while - felt as heavy as any bench I've ever done because I have the shoulder stability of an old woman. This rib 'thing' is still pretty disconcerting... its a good thing powerlifting pays so much or this wouldnt be worth it.

CWF

What knee wraps do you use? 2.5m Torque from lifting large?

COH

CWF wrote: »

What knee wraps do you use? 2.5m Torque from lifting large?

Jesus I hope you aren't confusing me with Daz :eek:

CWF

COH wrote: »

Jesus I hope you aren't confusing me with Daz :eek:

LOL, easy mistake a lot of similarities!

COH

CWF wrote: »

LOL, easy mistake a lot of similarities!

Well, you can f*ck off is what you can do

He wears 2.5m torques. I wear 2.5m metal mysticals in comp and a host of other ones in training depending on what I'm at.

Today

A) Sweat - about 40 litres (PR)

Squat
70kg (3x5)
110kg (2x5)
150kg x1
*belt*
170kg x1
*SBDs*
190kg x1
210kg x1
*knee wraps*
225kg x1
237.5kg x1
252.5kg x2 (PR)

C) Front Squat
70kg x3
90kg x3
110kg x2
*belt*
130kg x1
*sleeves*
150kg x5 (PR)

D) Leg Ext (5x15)

E1) External rotations (5x5)
E2) Curls (5x10)

Camera ran out of memory on the squats... raging. Heaviest double in 3.5 years. Front squat equals best ever 5rm too.

COH

A) Bench
60kg x8
80kg x6
100kg x3
115kg x2
125kg x1
135kg x1
145kg x1
125kg (2x3)

Close Grip Bench
60kg x5
80kg x3
100kg x15

C) Seated External Rotations
(5x5@4020)

D1) Lat Pulldown (x20,15,12,10,8)$
D2) FacePull (x20,15,12,10,8)


Into the last two weeks of prep now - happy enough with how the bench feels all things considered. Still sore... but the stability work is starting to make in roads.

Deadlift on Weds, squat on Sunday then reevaluate the run-in.

COH

A) Deadlift
60kg (3x5)
100kg x5
140kg x2
160kg x1
180kg x1
200kg x1
220kg x1
235kg x1

Speed Pulls
140kg (8x1)

C) Hamstring Curl
(6x6)

D1) Seated Row (2x20)
D2) Rev Fly (2x20)



Coming down with a bit of a cold and felt a bit groggy since waking - wasn't really committing to the pull and set up was a little inconsistent. 235 was handy enough and probably in and around of not above the intended opener in a couple weeks. Would have liked to have pushed it a bit more today but when its not there its not there.

Speed work just to get extra reps in, everything else just becasue. Rib felt rotten on the seated row as it was the chest supported version. Anyway, ret up tomorrow, bench Friday, move house Saturday and get the last heavy squat session done on Sunday hopefully.

COH

A) Squat
70kg (2x5)
110kg x5
150kg x2
*belt/SBDs*
170kg x1
190kg x1
210kg x1
*knee wraps*
227.5kg x1
242.5kg x1
257.5kg x1 .... https://www.instagram.com/p/BH7gpDyDud4/

Front Squat
70kg x3
90kg x3
110kg x1
*belt*
130kg x1
*sleeves*
150kg x1
165kg x1
172.5kg x1 ... https://www.instagram.com/p/BH7mdPejgp3/

C) Hamstring Curl
(6x6)


Good to go now for Battle Of The Boyne

COH

A) Bench - Paused
60kg x10
80kg x8
100kg x5
120kg x1
130kg x1
140kg x1
130kg (2x3)

External Rotations - Standing
(5x5)

C1) Lat Pulldown (4x10)
C2) Tricep Pressdown (4x10)


Benching was sloppy - Am absolutely crushed after the squat/front squat session on Sat.