Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Don't let the coward in your head, control the badass in your heart
Options
Comments
-
A) Deadlift
60kg (3x5)
100kg x5
140kg x1
160kg x1
180kg x1
200kg x1
200kg +40kg chain x1
200kg +65kg chain x1
200kg +77kg chain x1
Reverse Band Deadlift
*light bands*
190kg x1
210kg x1
230kg x1
250kg x1
*medium bands*
270kg x1
C) Hamstring Curl
Pin 8 x8
Pin 12x8
Pin 16x8
Pin 20x8
D) Leg Ext
Pin 8 x10
Pin 12 x10
Pin 16 x10
Pin 20 x20
E1) Lat Pulldown (3x15)
E2) External Rotations (3x8)
Pulls against the chains felt pretty crisp. Last rep turned on me a little as the chains were in wrapped around eachother off the floor but pulled it in and locked it out.
Reverse bands felt unsurprisingly heavy - last time I did them I went to 260 with the light bands but wanted slightly more overload today as its the last deadlift session so switched to medium bands and had a crack at 270 which was a 9.5 RPE.
Everything else felt standard enough... I think the top sets on lying leg curls and the newer leg extension equal PRs but I dont track that stuff as I do the compounds.
Very sore after the benching on Monday, just have to accept that I wont be putting up anything spectacular on the bench next week but c'est la vie.
Light upper on friday, will do squat opener(ish) on Sat, bench opener on Monday and a very light lower session Weds ahead of the comp on Sunday.0 -
Last Bench Session...
A1) Inverted Band Row (3x20)
A2) Tricep Pressdown (3x20)
A3) External Rotation (3x20)
A4) Bench against band (3x20) Bench w/light band
60kg x8
80kg x6
100kg x3
120kg x1
130kg x1 (~opener)
C) Lat Raise
(x20,15,12,10,8)
D) Hammer Curl
(x20,15,12,10,8)
Not thrilled about how that felt - but it'll be how its going to be so no point stressing. Last squat session tomorrow hopefully in Boyneside if the roads are dry and work up to ~opener squat, a heavy walk out then some speed deads as I'd like my last pulls to be conventional straight weight.0 -
Last squat session in Boyneside...
A) Squat
75kg (2x5)
115kg x5
155kg x1
*belt/SBDs*
175kg x1
195kg x1
*knee wraps *
220kg x1
240kg x1 .... https://www.instagram.com/p/BINpmO_jSHH/ Speed Deadlift
120kg (8x1)
Today I learnt that sitting on a motorbike sweating your gooch off for an hour and a half is a really sh*t way to prepare for a heavy squat session! Hips/back were so tight from the driving position its beyond belief.
Done anyway - light upper Monday, light lower Wednesday, weigh in Sat and lift Sun.
Bodyweight is approx. don't give a f*ck kgs0 -
-
-
Advertisement
-
-
Last session.... Deload
A) Squat
72.5kg x5
112.5kg x5
*belt/rehbands*
152.5kg (2x5) Hamstring Curl
(3x10)
C) Leg Ext
(3x12)
D1) External Rotations (3x15)
D2) Band Pull Apart (3x20)
Ready to compete now.... roll on Battle of The Boyne
See you motherf*ckers next week
•[[~~~]]•0 -
-
-
-
Advertisement
-
Having weighed in without cutting I skipped the usual race to consume as much food as possible on Saturday and just opted for four large meals since wasn't trying to replace fluids or salts etc. Had a nice 'Belfast bap' and a fruit smoothie in a market we found while lost in Belfast trying to get back to the hotel. Some chicken breasts with potatoes and garlic bread for lunch, grazed on a few small bits and pieces then had some Italian food for dinner before a relatively early night. Woke up at 6am on Sunday morning after a broken sleep (I rarely sleep well the night before a comp) and made some coffee - had a small breakfast in the hotel and went to the venue for 8.30 for the lifters meeting which didn't end up taking place!
The venue (Titanic exhibition centre) for Irish Muscle Power was immense and the crowds were much bigger than I thought they'd be. Got a heads up that lifting was to begin at 10am and that there would be three instead of two flights with the heavyweights (me!) and the equipped mens in the same category. Loads of time to relax and warm up.
Started to warm up as the first flight was ending - and was going great until one of the two warm up monolifts broke in the warm up area meaning all of us in the biggest flight had to warm up together. Made things rather difficult as there were raw guys opening at 300+ kg and multiply lads opening much much heavier again making it hard to jostle for warm up weights that I'd usually take in training. So I said f*ck it I'll do the least possible.
Squat warm ups went as follows...
75kg x5
125kg x5
175kg x2
205kg x1
*wraps*
225kg x1
Then were told that the flight was going to be delayed until everyone (multiply guys!) were ready (which they werent!) so ended up about half hour from last warm up to first attempt... Depth calls for the previous flights had been pretty strict for the most part so contemplated dropping opener after the delay etc but then thought seriously, I have no f*cking business being here if I cant blast what was planned.
Squat 1 - 240kg - Good Lift. Felt light on my back and buried it. In the game.
Squat 2 - 255kg - I usually start wrapping two people out but out of nowhere was being shouted at that I only had 30 seconds to be on the platform or I'd be timed out. Another guy roared that it was the guy ahead of me who was being timed out, but I wrapped fast, jumped up and legged it to the side judge for clarification and was told I was fine, was the guy ahead of me in trouble. Ended up in wraps far longer than Id have liked by the time I got up there, was incredibly pissed off at the mix up but the squat moved well - Good lift
My planned 3rd was 262.5 for a small PR but knew there was more there and was feeling pretty amped up so called for a 10kg PR instead of 2.5kg.
Squat 3 - 270kg - At this point in time after getting very fired up backstage with the help of a large man from Belfast shouting at me and slapping me across the head the music cut out and the entire venue rang out to 'Let It Go' from that Frozen film by Disney from the zumba stand that was located near by. Couldn't believe it it, but the wraps were tight and I was ready... Good lift - DELIGHTED!
Would consider this my best comp squat ever...
https://www.instagram.com/p/BIibirYjmFQ/?taken-by=kieranhegarty2
Got some turkey burgers and some coffee with a few friends after squat then headed back over to warm up for the bench. My pec had been at me for months and depsite improving over the past month or so it and my right shoulder didnt feel great so opted for a very light opener with a view to doing f*ck all since had done f*ck all in training...
Warm ups went
Bar x literally millions
60kg (2x10)
80kg (2x8)
100kg (2x5)
120kg x1
Then again, told we'd have to wait for the multiply lads who instead of warming up before us still weren't in their shirts by the time the flight was supposed to begin. I figured my opener was something I could do cold so wasn't fussed at all...
Bench 1 - 132.5kg - Good lift. Easy
Bench 2 - 142.5kg - Good lift. Easy
Bench 3 - 152.5kg - Good lift. My best ever bench in comp for a 2.5kg PR!! LOL
https://www.instagram.com/p/BIj7OhRjjxm/?taken-by=kieranhegarty2
We moved straight into deadlifts from the bench.. took about 15mins to roll out as the heat in the venue was nuts and stayinng hydrated was difficult. Was actually really looking forward to pulling for once since it had gone so well in training despite that rib injury and decided to, like the squat, take as few warm ups as possible to preserve energy. Plan was to take an opener that would give me a bigger total than the last comp, second attempt to beat my best deadlift from the last comp, and a third that would be my biggest pull in the llast few years.
Warm ups which all felt heavy went
70kg (2x5)
120kg x3
170kg x1
210kg x1
Deadlift 1 - 230kg - Good lift. Felt heavier than I would have liked but total and total PR secured
Deadlift 2 - 242.5kg - Good Lift - not easy but more than last comp and set up nicely for what I wanted on 3rd.
Deadlift 3 - 250kg - No Lift... no excuses, felt heavy. Pulled it to the knee then it died.
https://www.instagram.com/p/BIj8bOZjcVk/?taken-by=kieranhegarty2
Anyway finished with a 665kg total - my best squat in 4 years, my best ever bench in comp and a little bit of forwards momentum on the deadlift.
Not sure what the plan for training is going forwards now - will certainly take a break from the comp lifts and ramp the volume up for a while. I feel great and I know there's more there for the taking but will be a little more selective baout when I compete next.
This shoulder/pec issue is settling, as is the rib... but both need some time to heal up completely. Everything else feels brand new though... back is great, knee is great, so I'm feeling incredibly positive about what the next comp has in store... possibly an IPF comp because knee wraps are stressful as hell and I'd like to compete using a normal bar but loads of time to figure all that stuff out. If its IPF then I'll eat up to fill out the 105s, if its IPO/GPC ill do the next comp <100kg as I could have EASILY come in at 98/99 for this one with a water load but I'll let training dictate things.
Jaysus - that ended up a long post, am blown away by all the support I've had leading into this so thanks for reading, the well wishes and the interest in my road to self destruction
0 -
-
-
Restoration....
- 10min Rolling
- 10min Shoulder Prehap
A) Trap Bar Shrugs
(4x10) Seated SSB GM
(4x8)
C) SSB Side Bend
(3x1min)
D) SSB + Hammy Band Side Step
(4x10 e/way)
E1) Reverse Curl (4x15)
E2) Calf Raise (4x20)
The SSB stuff inspired by the Westside seminar with Tom Barry recently. Everything today just targetted at muscle groups I tend to ignore and blowing out the cobwebs from the weekend with a bit of movement.0 -
Sometimes a change is as good as a rest...
Need a break from training in work and now that I have the motorbike Hercules is about an 8min drive from work and 22mins to home
Things I'm excited about:
- Not having to carry my own calibrated plates all over the place to use them
- A monolift (even though I'll prob still walk out)
- A reverse hyper & good GHR
- Comp benches/ER Racks
- Different machines (back + leg especially) for accessory work
- No stupid c*nts doing useless vlogs trying to suck each other off for myprotein discount codes
- Being able to zone out with my headphones in like I can when I'm training on holidays
Today... just messing/still deloading after the comp
A) Lat Pulldown (5x10) Seated Row (5x10)
C) Tricep Pressdown (5x10)
D) Bench (5x10)
E) Rev. Hyper (5x10)0 -
-
-
i) Seated External Rotation (3x6)
ii) Band Pullapart (3x8)
iii) Bicep Curl (3x10)
A) Rev. Hyper
40kg (4x15) Seated SSB Good Morning
40kg (4x12)
C) Plate Loaded High Row
(x20,15,12,10,8)
D) Lat Pulldown
(x20,15,12,10,8)
E1) Reverse Fly (4x10)
E2) Tricep Pressdown (4x10)
F) Bench Press
Bar x15
40kg x12
60kg x8
80kg (5x5)
Reverse hypers make my coccyx feel like its going to explode but going to keep pushing them for a while anyway. Nice and light to get into the swing of them *pun intended* hut I hate them. Seated SSB goes from 'does this even do anything' to 'OH MY F*CKING GOD WHAT MUSCLES ARE THOSE' in a very short space of time culminating in an unrivalled mid-back pump.
High row is amazing - loving the variety of equipment down here, almost feel dirty using ivanko plates on a machine! Same goes for the lat pulldown - its just two pulleys, possibly the oldest machine in existence but the movement is great.
Shoulders/tris just to be bigger under the bar and finished off with some very light benching because I want to get used to the ER Racks while allowing my shoulder to settle. Anyway - thats a long write up on essentially a nothing session! Deadlift Wednesday then heading down to Dingle for a long weekend of eating and more training.0 -
A) Squat
70kg (3x5)
110kg x5
150kg x3
170kg x1
190kg x1
210kg x1
*wraps*
220kg x2 Front Squat
70kg x5
90kg x3
110kg x1
120kg (2x5)
C) Lat Pulldown - Various Grips
(5x10)
D) Hamstring Curl
(5x10)
E1) Rev. Hyper (4x10)
E2) Decline Sit Up (4x15)
Everything felt really really really heavy. Will take a while yo get used to squatting in the new surroundings. Still have no love for the rev. hyper they are either fixing or severely f*cking up my back0 -
A1) External Rotations (5x4)
A2) DB Curl (5x6)
A3) Inverted Row (5x8)
A4) Tricep Pressdown (5x10)
A5) FacePull (5x12) Stability Bench - Kettlebells suspended w/bands
(5x3)
C) Flat DB Press
(x20/15/12/10/8/6)
D1) T-Bar Row (x15,12,10,10,10)
D2) Tricep Pressdown (x15,12,10,10,10)0 -
Advertisement
-
A) Deadlift
60kg (3x5)
100kg (2x5)
140kg x2
160kg (2x10) Sumo Deadlift
60kg x5
100kg x5
140kg x10
C) RDL
60kg x5
100kg x3
120kg x10
D) Shrugs
100kg (2x20)
E) Landmine Rotation
(3x20)
Jesus Munting Christ - that was awful. I know ite been a couple weeks since the comp but I dont think I've ever felt weaker deadlifting... nearly puked a few times
Last time I got b*tched like that was the first ever week of CoanPhillipi with that stupid circuit in week 1 years ago. 0 -
A) External Rotation (3x15) Plate Loaded OHP (x20,15,12,10,8)
C) Plate Loaded Row (x20,15,12,10,8)
D) Plate Loaded Lat Pulldown (x15,12,10,8,6)
E) Tricep Pressdown (x25,20,15,12,10)
F) Bench
Bar x20
40kg x5
60kg x5
80kg x3
100kg x3
120kg x3
G) SSB Good Morning
(4x10)0 -
-
-
-
A) Squat
70kg (2x5)
110kg x5
*belt/SBD*
150kg x2
170kg x1
190kg x1
210kg x1
*wraps*
220kg x3 Front Squat
70kg x3
90kg x2
110kg x1
120kg x8
C) Lying Hamstring Curls
(x20,15,12,10,8)
D) Leg Ext
(x20,15,12,10,8)
E) Seated Row
(4x10)
F) Lat Pulldown
(4x10)
G) Weighted Abs
(4x10)0 -
A) Deadlift
70kg (3x5)
110kg x5
150kg x2
*belt*
170kg (2x10) Sumo
70kg x5
110kg x3
150kg x10
C) RDL
70kg x5
110kg x3
130kg x10
D) Lat Pulldown
(4x10)
E1) Seated DB PCL (3x10)
E2) Preacher Curls (3x10)
Deadifting feels completely alien to me at the moment as trying to transition from taking my last breath in a hinged position to getting set fully at the bar. Top sets were a mixed bag - but happy enough to take some time away from heavy pulls and work on different aspects of the lift. Sumo aggravates my knee - but murders my hips/gluted so will keep it in for the time being.
Some light bench and upper back/triceps tomorrow or Sunday and might bump squatting up to Monday lunchtime.0 -
-
Some banter today - got shouted at for not doing my tricep pressdowns to the beat of the rocky soundtrack that was playing :pac:
A) Seated Row (x20,15,12,10,8) Wide Grip Lat Pulldown (x20,15,12,10,8)
C) Tricep Pressdown (x20,15,12,10,8)
D) Seated Tricep Extension (x20,15,12,10,8)
E) Reverse Fly (3x15)
F) Barbell Shrugs (3x20)
G) Bench
Bar x10
40kg x8
60kg x5
80kg x5
100kg x5
120kg x5
Next week I'll do the whole alphabet. Very much have my foot off the gas bench-wise... just doing a bit to keep the actual movement ticking over while I build up all the weaker bits, namely, the rest of me.
Glutes and hamstrings are in a world of pain after yesterday... have that 'fresh from the proctologists office' look today. Will probably squat again on Monday. Also half thinking about doing the Hercs Club Championships as my next comp in Dec if I don't do the GPC open in October (which is looking increasingly likely).0 -
Advertisement
-
Advertisement