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) Pull Ups
(7x6)
Dips
(5x10)
C) Lat Pulldown (5x10)
D) Seated Row (5x10)
E) Rev. Fly (5x10)
F) Tricep Pressdown
I figured if I can do pull ups pain free dips should be manageable too - easy sets of 10, I have a vague recollection of doing dips with 60-80kg on a dip belt many years ago and would be nice to get back there again.0 -
Last day of deload...
A) SSB
75kg (2x5)
115kg x5
155kg (3x5) ... https://www.instagram.com/p/BNRuIrJgpVr/ Front Squat
70kg x5
110kg x3
150kg x1
162.5kg x1
C) FacePull
(5x10)0 -
A) Bench Press + Light Band
50kg x8
70kg x5
90kg x3
110kg x1
130kg x1 Pull Ups
(6x8) ... https://www.instagram.com/p/BNXHv7HA6OV/
C) Bench - Paused
75kg x5
95kg x5
115kg (6x8) ... https://www.instagram.com/p/BNW67WAgkDq/
D) 2 Pos. Pause Deadlift
125kg (8x3) ... https://www.instagram.com/p/BNXFLSvgGBj/
E) Lat Pulldown (4x15)
F) Tricep Pressdown (4x15)0 -
A) Front Squat
60kg x5
80kg x3
100kg x1
115kg x1
*belt*
130kg (4x2) Deadlift - Dead Stop
75kg (2x5)
115kg x5
155kg x2
170kg x1
*belt*
185kg x12... PR of sorts
C) Bottom ROM/Pull To Knee
175kg (5x5)
D) Snatch Grip RDL
70kg x5
120kg x5
145kg (2x12)
E) Calf Raise - 100 reps
F) Ab Pulldown - 100 reps
Club champs on this Sat so had to bump training up a day to allow squatting on Fri instead of Sat. Surprisingly sore after the pause pulls yesterday... completely unexpected glute doms. Slight change to the programming for the next 4 weeks... front squat before deads the accessory work to address two different components of the lift. Bottom ROM pulls are fun... used them with good effect last year and easier on the poor CNS than full ROM down sets on deads. Snatch grip RDLs because they mince me and calves/abs because summer is coming0 -
-
Advertisement
-
-
A) Squat
75kg (2x8)
115kg x6
155kg x2
177.5kg x1
*belt/SBD*
197.5kg x1
217.5kg x1
*wraps*
227.5kg (4x2) .... https://www.instagram.com/p/BNhbFxKAlCJ/ Front Squat (w/squat bar)
75kg x5
95kg x5
115kg x3
145kg x1
155kg (3x2)
C) Speed Deadlift + Mini Band (90s recovery)
137.5kg (8x3)
D) Lat Pulldown (3x15)
E) Standing Ab Pulldown (4x10)
F) Calf Press (4x25)
That took way longer than expected... everything moved pretty well all the same. Rest now for the weekend. Tough week, but the next 3 wont be any easier before the Xmas break so f*ck it0 -
-
A) Bench + light band
50kg x8
70kg x5
90kg x3
110kg x1
122.5kg x1
135kg x1 Pull Ups
(3x12)
C) Bench
120kg (5x8) .... https://www.instagram.com/p/BNo8xMvAO8w/
D) 2 Pos. Pause Pull
75kg x5
105kg x5
135kg (10x3)
E) Seated Row (5x10)
F) Tricep Pressdown (5x10)0 -
A) Front Squat
60kg x2
80kg x2
100kg x2
120kg x2
135kg (4x2) ... https://www.instagram.com/p/BNuGWAFgZau/ Deadlift
75kg (2x5)
115kg x5
155kg x2
175kg x1
*belt*
195kg x10 ... https://www.instagram.com/p/BNuLeZRgYxK/
C) Bottom ROM Deadlift/Pull to Knee
185kg (5x5) ... https://www.instagram.com/p/BNuR64Ngj6f/
D) Snatch Grip RDL
75kg x5
125kg x5
165kg x10
E) Calf Press - 100 reps
F) Abs - 100 reps
That took an hour less than last week. This time exactly 24hrs ago I was on the physio table... so to get ANY training let alone a good session done is beyond a plus.0 -
Advertisement
-
A) Bench
55kg x8
75kg x5
95kg (8x3) Pull Ups
BW (2x10)
+5kg x1
+10kg x1
+15kg x1
+20kg x1
+25kg x1
+30kg x1
+35kg x1 .... https://www.instagram.com/p/BNzOFSygTtv/
C) Rev. Fly (4x10)
D) Tricep Pressdown (4x10)
E) Curls (4x10)0 -
A) Squat
75kg (2x5)
115kg x5
155kg x2
175kg x1
*Belt/SBDs*
195kg x1
*Wraps*
227.5kg (4x3) Front Squat
75kg x3
95kg x3
115kg x1
135kg x1
*Belt/Sleeves*
155kg (2x3)
C) Speed Deadlift + Band
75kg x3
105kg x3
145kg (8x3)
D) Standing Ab Pulldown (4x10)
E) Calves - 100 reps
Squatting felt pretty good - wearing different wraps than I have been the past few weeks because its easier to wrap them without pre-rolling them as they are stiffer. I don't like stiff wraps all that much but with multiple top sets it makes life easier. Could have done more reps on each set, which is good, because that's exactly what I am scheduled to do next week.
Front squatting is close to 3RM levels... happy enough with that and speed pulls felt crisper than last week. Wrecked after that all the same.0 -
A) Bench + Light Band
50kg x8
70kg x5
90kg x3
110kg x1
125kg x1
137.5kg x1 Lat Pulldown
60kg x10
80kg x10
100kg x10
120kg x10
C) Bench - Paused
125kg (5x8) ... https://www.instagram.com/p/BN68HtcAuXW/
D) 2 Position Pause Deadlift
155kg (8x3) ... https://www.instagram.com/p/BN7BuIogHCW/
E) Seated Row (4x10)
F) Tricep Pressdown (4x10)0 -
A) Front Squat
60kg x5
80kg x5
100kg x3
120kg x1
*belt/sbd*
140kg (4x2) ... https://www.instagram.com/p/BN_9bVdgwJD/ Deadlift
75kg x5
115kg x5
155kg x2
175kg x1
*belt*
195kg x1
207.5kg x10
C) Bottom Rom Deadlift
195kg (4x5) ... https://www.instagram.com/p/BOASkGMgsLo/
D) Snatch Grip RDL
75kg x5
125kg x5
175kg x10... https://www.instagram.com/p/BOAMq2ZAJxa/
E) Calf Press - 100 reps
F) Abs - 100 reps
Last two reps of the deadlift were gently touch & go'd ... ate a big bowl of granola with creatine a bit close to training and was squeezing it back up into my mouth with each breath so took the reps instead of the second attempt at the same lunch. Goal for before Xmas was ~205kg x8-10 and got it done with a week to spare so happy days.
Today is also the first time in 4 months I've put my headphones in and let the darkness come over me as I approached the bar (hence no vid as use my phone as an MP3) ... there is definitely something to be said for some Five Finger Death Punch to help push through a potentially vomitty situation.0 -
-
A) Bench
Bar x50
40kg x10
60kg x8
80kg x5
100kg (2x15) Plate Loaded Row (5x10)
C) Tricep Pressdown (5x10)
D) FacePulls (5x10)
E) Bicep Curl (5x10)
Absolute nothing of a session - and delightfully so. Energy quite low today... but zero DOMS after the 10RM deadlift the day before yesterday which is nice. Might not be able to get the prescribed squat session done tomorrow which is a bit of a headwrecker but Ill see how it goes0 -
A) Squat
75kg (2x8)
115kg x5
155kg x2
175kg x1
*belt/sbd*
195kg x1
215kg x1
*wraps*
227.5kg (3x4) ... https://www.instagram.com/p/BOH4OKaA9Ql/ Front Squat
75kg x3
105kg x3
125kg x3
155kg x4 ... Possibly a PR
C) Speed Deadlift + Mini Band
75kg x3
115kg x3
150kg (8x3)
D) Ab Pulldown - 100 reps
E) Calf Press - 100 reps0 -
A) Bench + Light Band
40kg x10
60kg x8
80kg x5
100kg x3
120kg x1
140kg x1 .... https://www.instagram.com/p/BOM6w6pgiuZ/ Seated Row
(5x10)
C) Bench - Paused
60kg x5
80kg x3
100kg x1
115kg x1
130kg (2x8) ... https://www.instagram.com/p/BOM-XfBgyTU/
D) 2 Position Paused Deadlift
75kg x5
115kg x2
150kg x1
*belt*
170kg (6x3) ... https://www.instagram.com/p/BOM_ZQcAIVm/
E) Tricep Pressdown (5x10)
F) Rev. Fly (4x12)
Seem to be coming down with some form of man-flu just in time for the Christmas break as always... hopefully finish out the weeks training before it goes full blown aids0 -
A) Front Squat
70kg (2x5)
90kg x3
110kg x1
130kg x1
*belt/sbd*
145kg (3x2) ... https://www.instagram.com/p/BOTBPUmAx1R/ Deadlift
75kg (2x5)
115kg x5
155kg x1
175kg x1
*mixed grip/belt*
195kg x1
212.5kg x8 ....https://www.instagram.com/p/BOSLL3ZA9rB/
C) Bottom ROM Deadlift
202.5kg (3x5) ...https://www.instagram.com/p/BOUHudagDYn/
D) Lat Pulldown (5x8)
E) Seated Row (4x10)
F) Rev. Fly (3x15)
Spent most of the last two days in bed sick... very happy with how things held up today as a result.0 -
-
Advertisement
-
-
-
A) Squat
75kg (2x5)
115kg x5
155kg x2
175kg x1
195kg x1
215kg x1
227.5kg (2x5) .... https://www.instagram.com/p/BOXNpMNgQZM/ Front Squat
75kg x3
95kg x3
115kg x3
135kg x3
155kg x3
C) Speed Deadlift + light band
155kg (8x1)
I'm ready for a break now ... commence deload 0 -
Annual earn you turkey session @Raw Gym... sponsored by Guinness
A) Bench
20kg x20
40kg x20
60kg x20
80kg x20
100kg x20 .... https://www.instagram.com/p/BOb8rXNA6lj/ Lat Pulldown (4x15)
C) Seated Row (4x15)
D) Lat Raise (4x15)
E1) Tricep Pressdown (3x20)
E2) EZ Curl (3x20)
Now bring on the feast....0 -
Deloadin'
A) Deficit Deadlift
60kg x5
100kg x3
140kg x1
180kg (3x2) ... https://www.instagram.com/p/BOhabB-gOE6/ RDL
60kg x5
100kg x5
140kg x5
180kg x5
C1) Neutral Grip Chins (5x8)
C2) Banded Ab Pulldown (5x10)0 -
-
Customarily fell apart during the deload... strained an oblique and minced my SI...
A) Bench + Band
60kg x8
80kg x5
100kg x3
115kg x1
130kg x1 ... https://www.instagram.com/p/BOw7pksgNVs/ Bench - No Band
60kg x5
90kg x5
120kg (4x10) ... https://www.instagram.com/p/BOxGv0KA2jv/
C) Neutral Grip Chins
(4x12)
D) Split Squats
(4x10)
E) Tricep Pressdown
(3x20)
If I had six cylinders I'd say today I was firing on one at best. Had physio in Tralee on NYE, not ideal bit hopefully be ok for a light lower session on Weds. Was supposed to squat 240 ish this week :mad:0 -
A) Front Squat
50kg x5
70kg x4
90kg x3
110kg x2
130kg x1
*belt*
150kg (3x2) ... https://www.instagram.com/p/BO2KPq1AyfZ/ Deadlift
75kg x5
115kg x5
155kg x2
170kg x1
182.5kg x12
C) Lat Pulldown (5x10)
D) Hamstring Curl (5x10)
E) Calves - 100 reps0 -
A) Bench - T&G
20kg x25
40kg x12
60kg x8
80kg x5
100kg x26
100kg x21 Lat Pulldown (5x8)
C) FacePull (4x10)
D) Tricep Pressdown (3x12)
Had to bump training up a day as am working the day from heaven hell tomorrow. Squat on Saturday for some moderately heavy singles.0 -
Advertisement
-
A) Squat
80kg (2x8)
120kg x6
160kg x3
180kg x1
*belt/SBD*
200kg x1
220kg x1
*knee wraps*
240kg (3x2) ... https://www.instagram.com/p/BO94BK-lofh/ Front Squat
80kg x3
100kg x2
120kg x1
140kg x1
160kg (2x1)
C) Speed Deadlift + light/black band
75kg x5
125kg x3
165kg (6x3)
D) Seated Row
(5x10)
First squat session of the new year after the deload and over two weeks since had any weight on my back at all. These sessions are usually rough - and if you can get through them feeling at your worst then you know next week will be better.
Wasn't sure if would be able to squat at all this week after tweaking my back over Christmas but with the help of some great people I felt pretty solid under the bar albeit found it hard to find a consistent line in wraps.
8 weeks out - still in one piece - thats all you can ask for in this game really!0
Advertisement