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Don't let the coward in your head, control the badass in your heart
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A) Bench - Paused
60kg x8
80kg x6
100kg x4
120kg x2
135kg x1
150kg x1
157.5kg x1
162.5kg x1
* 3 Rounds *
B1) Bench - 120kg x13,8,5
B2) Neutral Grip DB Press x10,8,7
B3) Flies 15kg x12,11,9
* 3 Rounds *
C1) Pec Dec
x15
C2) Overhead Tricep Ext x20
C3) Tricep Pressdown x25
Felt groggy, bloated and lethargic after a weekend of guinness and poor nutrition in Galway with the lads... however I caught my line crisp on the bench and the 162.5 came up like a warm up. Nobody was more surprised than me. Everything else just for the craic, box ticked. Off for a BBQ now to maintain my functional leverages.0 -
Monday - Upper Back/Traps/Bi's
A) Lat Pulldown
Seated Cable Row
C) Single Arm Seated Plate Loaded Row
D) Power Shrugs
E) Seated Hammer Curl
F) Face Pull
- Very tired, gym was roasting and couldn't get into the swing of things at all.
Tuesday - Heavy Rehab
A) Squat
60kg x8
80kg x5
100kg x3
120kg x2
140kg x1
160kg x1
180kg x1
*belt/SBDs*
200kg x1
215kg x1 Deadlift
140kg (10x1)
Top set was supposed to be last warm up but felt awfully unstable to shut the session down.
Wednesday - Rest/Mobility
Thursday - In Hercules Club playing with the new Sakari competition squat and deadlift bars
A) Squat
80kg (2x5)
120kg x5
160kg x2
*Belt/SBDs*
180kg x1
200kg x1
*Wraps :pac: *
220kg x3
B)Deadlift -Beltless/Double Overhand
80kg x5
110kg x3
150kg x1
180kg x1 ... possibly equals a double overhand PR
*mixed grip*
200kg x1
Head nearly exploded squatting. Felt SO heavy... but was in with my osteopath that afternoon so wanted to get my moneys worth from him. After 'peeling back the layers' to the sacrum issue something finally seemed to clunk into place during treatment - hopefully getting close to a conclusion to this endless bullsh*t now but not counting the ol' chickens before they hatch.
Friday - Shoulders/Triceps
A) A) Seated DB Overhead Press
20s x12
30s x10
40s x8
50s x5 (PR)
> Drop Set 35s x AMRAP
> Drop Set 20s x AMRAP Cheating Like A Mofo Lat Raise
15s x10
20s x10
25s x10
> Drop Set 15s x AMRAP
> Drop Set 10s x AMRAP
C1) DB Front Raise (3x12)
C2) DB Rev. Fly (3x15)
D) Tricep Pressdown - 107,326,014 reps
Its been years (literally since I last overhead pressed the 50s and last time I did I'm pretty sure I used to wear elbow sleeves so yesterday was a PR of sorts.0 -
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Managed to hurt my mid-thoracic last week rolling over in bed/stretching so haven't trained much the past week at all. On Friday last I squatted in hercs just beltless up to 180kg. Today, still in ribbons from Guns N Roses on Saturday in Slane I did a quick shoulder/tricep session...
A) Seated DB OHP
- up to 40kg dumbbells x20. Lat Raise (5x10)
C1) Rev Fly (3x10)
C2) Front Raise (3x10)
D) Tricep Extensions x billions.
Got a bulldog puppy yesterday... I want to quit my job and retire from lifting to stay home and play with him all day every day!0 -
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Nicolas Cage wrote: »You can't post something like this and not include pics. Get to it, man
Meet my new best pal...Diesel
https://www.instagram.com/p/BUpiUMdFgfa/0 -
A) Squat
60kg (2x8)
100kg x5
140kg x2
160kg x1
*belt/SBDs*
180kg x1
200kg x1
*Loose Wraps*
220kg x4 ... https://www.instagram.com/p/BUw8j6Wl4z1/
*Sleeves*
180kg x8 Deadlift - Beltless
60kg x5
100kg x5
140kg x3
180kg (5x1)
C) Leg Ext - (5x10)
D) Hamstring Curl (5x10)0 -
Awh....he looks just like you.0 -
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Cool, on the lookout for one of these too! :pac:0 -
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Sunday
A) Deadlift
60kg (2x8)
100kg x6
*belt*
120kg x4
160kg x1
180kg x1
195kg x :mad:
Pain in sacrum too bad - called it a day.
Today
A) Deadlift - Beltless
60kg (3x5)
100kg x5
140kg x2
180kg x1
200kg x1
220kg x1 ... https://www.instagram.com/p/BVAVHH4FOHk/
*belt*
180kg (8x3) Deficit Speed Pull
140kg + Chains (8x1)
C1) Pendlay Row (3x10)
C2) Hamstring Curl (3x10)
I seriously needed that!0 -
A) Seated DB Overhead Press
10s x20
15s x15
20s x12
25s x10
30s x8
35s x6
*belt/wrist wraps*
42.5s x15
45s x12
> drop sets
30s x12
20s x12 Lat Raise
10s x10
15s x10
20s x10
> Drop Sets
15s x10
12.5s x10
10s x10
C1) DB Front Raise (3x10)
C2) DB Rev Fly (3x10)
D) Power Shrugs - AKA full retard cheaty shrugs
60kg x8
100kg x8
140kg x8
180kg x8
220kg x8
260kg x8
> Drop Sets
220kg x8
180kg x10
140kg x12
100kg x15
60kg x20
E1) Tricep Ext (4x12)
E2) Tricep Pressdown (4x15)
In and out in about an hour - awkward getting the dbs in position for the overhead pressing. Really just teying to build up to the 50s for around 8 reps down the line. Went full retards on the power shrugs... firstly because I just want to feel that kind of weight in my hands again without sh*tting the bed and secondly because its fun! Hopefully squat now on Friday and bench either Saturday or Sunday.0 -
A) Squat
80kg (2x8)
120kg x4
160kg x1
180kg x1
*belt/SBDs*
200kg x1
*wraps*
220kg x1
230kg x2 ... https://www.instagram.com/p/BVH41n3l5Sl
180kg x10 Speed Deads
125kg (8x1)
Squats moved as well as they have done in months - got a good long warm up done before getting under the bar. Speed pulls were a total non-event was exhausted after the squatting. Progress is progress anyway 0 -
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A) Deadlift
60kg (2x5)
100kg x5
140kg x2
160kg x1
180kg x1
*belt*
200kg x1
220kg x1
235kg x1 ... https://www.instagram.com/p/BVPVax_FZ0T
185kg (5x3) Deficit Speed Deadlift + Chains
145kg (8x1)
C1) Pendlay Row (5x10)
C2) Hamstring Curl (5x10)
D) Ab Pulldown - 100 Reps0 -
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A) Squat
80kg (2x5)
120kg x5
160kg x2
*Shoes/Belt/SBDs*
180kg x1
200kg x1
*Wraps*
215kg x1
230kg x3
180kg x12 Deadlift - Beltless
60kg x5
80kg x4
100kg x3
120kg x2
140kg x1
160kg x1
*mixed grip*
180kg (12x1)
Squatting wasn't great... bar felt REALLY heavy from the start and the struggle for depth was real. Will chalk it down to that deadlift sessiom the day before yesterday.0 -
Friday - Upper back + Physio
Saturday - Bench + Guinness
Today
A) Deadlift
72.5kg (3x5)
112.5kg (2x5)
152.5kg x2
192.5kg x1
*belt*
220kg x1
250kg x1 ... https://www.instagram.com/p/BVkGZOVlEhk/
200kg (4x3) Deficit Speed Deadlift + Chains
160kg (5x1)
C1) Hamstring Curl (4x10)
C2) Barbell row (4x10)
C3) Banded Ab Pulldown (4x20)
Exceedingly happy at how that deadlift moved. Heaviest deadlift of any description in over 4 years at an RPE of go f*ck yourself.
- F*ck injuries
- F*ck motorbike crashes
- F*ck the doubt that creeps in
- F*ck the bullsh*t
- F*ck anyone that says stop
... And f*ck anyone and anything that says your best days are behind you.
Now... to get back to lifting some real numbers where they count.0 -
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Haven't done much the past week...
A) Squat
70kg x8
100kg x6
130kg x3
160kg x1
180kg x1
*belt*
200kg x1
*SBD*
220kg x1 Bench
70kg (2x8)
90kg x6
110kg x2
130kg x1
*wrist wraps*
150kg x1
C) Lat Pulldown - (5x10)
Down in Limerick for the European Powerlifting Conference... training today in a full house in CityGym Limerick. Hips tight after the drive down but sqats moved really well... top set was easy. Same with bench... just knocking the weeks cobwebs off.
Will get back to some semblence of structured training next week0 -
Ok - so back to some sort of structured training (at last).
Decided to take myself out of the programming equation and run Sheiko (advanced - medium load) with the intention of testing the waters with the first prep phase before I go away to the States in a few weeks to see how I hold up. If I stay in one piece I'll begin the second prep phase when I return but who knows how that'll work out... main focus is getting this first month done and done well
Me + high volume/high frequency has never worked out too well in the past but I'm moving well enough now to warrant giving it a blast and quite enjoying the prospect of just following a plan.
Due to space and time restrictions I'm doing Squat/Squat/Bench + accessory instead of Squat/Bench/Squat etc. but having met Boris in London last year and asked him about the format of his training there shouldn't be any problem doing this as the amount of work getting done is unchanged. Will also be wearing knee wraps for the heavier squat days.
Week 1 - Day 1
A) Front Squat
60kg x5
80kg x4
110kg x3
*belt/SBD*
135kg (4x3) Squat
80kg x5
110kg x3
150kg x5
*belt*
175kg x3
*SBD*
202.5kg (4x2)
C) Bench
80kg x5
95kg x4
112.5kg x3
120kg (4x3)
D) Flys - (4x8)
E) Abs - (3x10)
Hadn't front squatted in months and found them pretty tough if I'm being honest - I think I used a sakari squat bar though which would explain why iit was so hard to keep it in place. Squatting was grand, just a bit laboured.
Week 1 - Day 2
A) Pause Deadlift (Below Knee)
60kg x5
100kg x5
140kg x3
160kg x3
*belt*
182.5kg (4x3) Pause Deadlift (Above Knee)
145kg x3
170kg x3
195kg (4x2)
C) Bench - Paused
80kg x5
95kg x5
112.5kg x3,5,7,4,6,8
D) Lat Pulldown
(4x8)
E) Standing SSB Goodmorning
80kg (5x5)
Done the day after day 1 due to work commitments. Everything moved pretty well. I typically don't do well with this style of training and the day after this my body was slaughtered with DOMS.
Week 1 - Day 3
A) Bench
80kg x5
95kg x4
112.5kg x3
120kg (4x3) Board Press
95kg x3
112.5kg x3
127.5kg (2x3)
135kg (3x2)
C) Squat - Pause on the way down
75kg x5
115kg x3
135kg x3
*belt/SBDs*
162.5kg x3
190kg (4x3)
D) Flies (4x8)
E) Back Extension +20kg (4x8)
Benching all felt fine - right pec a little grumpy with the increased training volume (nothing new there - I hate benching more than twice a week and always have). Squatting was grand, misread the instructions and was an extra double in the top sets before realised was supposed to be triples. DOMS still ruining life.
Week 1 - Day 4
A) Deficit Deadlift - Standing on 3 inch blocks
60kg x5
100kg x4
130kg x3
*belt*
160kg (4x2) Block Deadlift - Off 3 inch Blocks
140kg x3
180kg x3
200kg (2x3)
220kg (3x2)
C) Incline Bench
60kg x5
80kg x5
100kg x5
120kg (5x3)
D) Dips (5x10)
E) Split Squat (5x5)
F) Banded Rev. Hyper (4x8)
I detest pulling from low blocks - I find it incredibly hard to get tight or find a good line and honestly wasn't sure if he top sets would budge. Got them done, not easy by any means. Haven't incline benched in forever and slightly under the prescribed % for it but happy enough to get them done with 120 as not a million miles off by heaviest inclines in the past. Dips at bodyweight so as not to aggravate the grumpy pec which played ball today nicely. Split squats instead of leg press and did the rev. hypers backwards off the GHR like the good old days.
I am now sore head to toe, hungry all the time and sleeping like its going out of fashion.
Looking forward to week 2 starting tomorrow...0 -
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Week 2 - Day 1
A) Squat
80kg x8
120kg x5
140kg x4
160kg x3
180kg x1
*shoes/wrist wraps/Belt/SBDs*
200kg x1
*Knee Wraps*
220kg (5x2) ... last set here
https://www.instagram.com/p/BWXpfNZlQXf Bench
80kg x5
95kg x4
112.5kg x3
130kg (5x2)
C) DB French Press (4x8)
D) DB Flys (4x8)
E) Weighted Back Ext. (4x8)
Achey everything today... def one of the 'bad days' that come around every so often since the crash and did not want to train at all. Felt very unstable walking the bar in/out squatting but the squats themselves actually moved quite well. Everything up to 180kg barefoot and beltless aka basically naked. However I must remember that the prescribed warm ups count towards the training volume and that its not just on the top sets, also forgot that the collars weighed 5kg and overshot the numbers slightly as a result.
Benching was really easy despite my pecs protestations about having to work again in any capacity, will just have to really drill my shoulder stability prehab again. Kept the french pressing light as my elbows generally implode with that kind of movement and everything else was grand.
Next sessions looks fairly easy on paper which probably means it'll feel awful in real life.0 -
Next sessions looks fairly easy on paper which probably means it'll feel awful in real life.
This ^^^
Week 2 - Day 2
A) Deadlift - Pause at knee
75kg (2x5)
115kg x4
155kg x3
182.5kg x3
195kg (5x2) ... https://www.instagram.com/p/BWaMiyHFLLg Bench + Chains
40kg x10
60kg x8
80kg x5
95kg x3
112.5kg (5x3)
C) Leg Ext (4x10)
D) Face Pull (4x10)
E) Ab Machine (4x10)
Really feeling yesterdays session today - deads were far from crisp and felt much heavier than they should have. Started back measuring my HRV for the first time in a year and posted my lowest ever score this morning (but still not in the red-zone).
Bench was easy - pec just still unhappy at 4x weekly pressing. Looks like might have to triple up and train again tomorrow as will be out of Dublin Thursday onwards which would mean front squat/board press and those c*ntish standing good mornings0 -
Week 2 - Day 3
A) Board Press - 3 Inches
60kg x8
80kg x6
100kg x4
120kg x2
135kg (2x2)
145kg (3x2) Front Squat
60kg x5
80kg x4
100kg x3
120kg x1
*belt/SBDs*
140kg (4x4)
C) Beltless SSB Good Morings - Onto Pins
40kg x5
60kg x5
80kg x5
100kg (5x5)
D) Lat Pulldown (4x8)
E) Tricep Pressdown (4x8)
https://www.instagram.com/p/BWdEqYCFa7C/0 -
Week 2 - Day 4
A) Close Grip Bench
60kg x5
80kg x5
100kg x4
110kg (4x3) Deadlift + Chains
60kg (2x5)
100kg x5
140kg x3
160kg x1
*belt*
180kg (2x2)
200kg (3x1) ... https://www.instagram.com/p/BWh7NQjl6E8/
C) Neutral Grip Flat DB Press
20s x6
27.5sx6
35s x6
42.5s x6
50s x6
D) Leg Press (5x10)
E) GHR (4x8)
+5kg on what was prescribed for both compoud variations as was feeling light.0 -
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Week 3 - Day 1
A) Squat - Pause On Way Down
65kg (2x5)
105kg x5
145kg x2
165kg x1
185kg x1
*Shoes/belt/SBDs/Pauses*
205kg (4x2) Front Squat
70kg x3
90kg x3
110kg x2
130kg x1
150kg (3x3)
C) Bench
60kg x5
80kg x5
100kg x3
120kg x1
130kg (2x2)
140kg (2x1)
130kg (2x2)
D) Seated Beltless SSB GM (5x5)
E) Pull Ups (3x10)
Wasn't looking forward to this one on paper but ended up being a very enjoyable session. Squatting felt crisp, front squat triples were at 5RM levels and could have equalled that today at least. Bench was a walk in the park despite the +2.5kg. Seated SSB GMs suck and can still.do pull ups easy enough. Mad week of training. Rest tomorrow then back to Dublin Monday.
Vids here >>> https://www.instagram.com/p/BWkWXwRlvkK/0
good man. 
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