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Don't let the coward in your head, control the badass in your heart
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Week 3 - Day 2
A) Deadlift - Pause Below Knee
70kg (2x5)
110kg x5
150kg x3
170kg x1
*mixed grip/belt/paused*
182.5kg x3
195kg (4x2)
Block Deadlift - 3 Inch Blocks
110kg x5
150kg x3
190kg x3
210kg (4x4)
C) Bench Press
60kg x5
80kg x5
95kg x3
112.5kg (x3,7,4,8,2,6)
D) Flies (3x10)
E) Weighted Ab Pulldown (3x10)
Vids >>>>> https://www.instagram.com/p/BWprAX9lvg3/0 -
Week 3 - Day 3
80kg x5
120kg x3
160kg x1
180kg x1
200kg x1
*shoes/belt/wrist wraps/knee wraps*
220kg (5x2) Board Press - 3 inch block
60kg x5
80kg x5
100kg x3
120kg x1
*board*
140kg (2x2)
150kg (3x1)
C) Bench + Chains
70kg x3
90kg x3
110kg (4x4)
D) Seated SSB GM (4x8)
E) Lat Pulldowns (3x10)
Jesus... the humidity... that took forever :eek: Well, probably 2.5hrs once was actually under the bar. Very happy with the 200kg naked squat, and the five top sets with 220kg all moved grand just an absolute chore doing that many sets in wraps.
Pec still unhappy with the bench frequency but the boards pressing and bench with chains all moved well. The chain set up was far from perfect, but literally couldn't care less. Home now for some chocolate milk and some Italian food.
Vid >>>> https://www.instagram.com/p/BWu7U0HFxhoeDhe6qsPmgyPbuNUAOsOqmlV42000 -
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Week 3 - Day 4
A) Deadlift - Pause Above Knee
60kg (2x5)
100kg x5
140kg x3
*belt*
180kg x1
*pause*
195kg (4x2) Deadlift + Chains
195kg (4x2)
C) Close Grip Bench
60kg x5
80kg x5
100kg x2
120kg (4x4)
D) Back Extension (4x8)
E) Tricep Pressdown (4x8)
Everything moved well despite my t-spine seizing up yesterday out of nowhere while sitting during a consult. Rotation still somewhat limited but the spreadsheet said train so thats that.
Next couple of days looks pretty saucy... may leave it until Monday to go again but will wait to see how I am feeling in the morning.
Vids >>> https://www.instagram.com/p/BWzuK6elFlIzZ8dGa8h9StYCMqEBIy99OwUrd400 -
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(A) Who the f*ck is reading my log :-/
(B) Is there any point in logging here anymore at all
A) I am The fact that you got banged up in a motorbike accident, still manage to be beastly strong and make me feel like a wimp in comparison motivates me.
Now shut up and keep making me feel bad and keep the logs coming.0 -
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Ha - Fair enough so (and thanks)...
Week 4 - Day 1
A) Squat
80kg x8
120kg x5
160kg x3
180kg x1
*belt/SBDs*
200kg x1
*knee wraps*
220kg (4x3) Front Squat
70kg x3
90kg x3
110kg x3
130kg x3
150kg (3x3)
C) Bench
60kg x5
80kg x5
100kg x3
120kg x1
135kg (2x3)
145kg (3x2)
135kg (2x3)
C) Back Extension (4x8)
D) Lat Pulldown (4x10)
E) Tricep Pressdown (3x12)
Squats in vid were 20th, 21st and 22nd reps with 220kg in the past 4 days. Bench top sets with 145kg moved really well and who cares about front squats. Weighted back extensions, lat pulldowns and some triceps to finish.
Mad training week altogether... but starting to find my feet with this style of programming now. Might even start thinking about snycing the end point of the programme with a competition
Vids >>>>> https://www.instagram.com/p/BW2jJRoFoq-NyF3XHNPPDvyNe0fBebQyrzgYYw0/0 -
Week 4 - Day 2
A) Deficit Deadlift - 3 inches
82.5kg x5
122.5kg x3
162.5kg x2
*belt*
182.5kg (4x2) Block Deadlift
122.5kg x5
162.5kg x3
202.5kg x1
*belt*
227.5kg x1
247.5kg (2x1) ... PR from these blocks
232.5kg (2x2)
212.5kg (2x3)
C) Board Press
60kg x5
80kg x5
100kg x3
120kg x1
*board*
125kg x3
135kg x3
145kg x3
155kg (2x2)
162.5kg (2x1)
D) Spoto Press
120kg (5x6)
E) Flies (4x8)
Very much feeling Saturdays marathon squat/front squat/bench session so was fairly dreading this session to be honest. I literally detest pulling from (and off) three inch blocks.
Mad session altogether.
Vids >>>>
https://www.instagram.com/p/BW7uKxOF1n82qzjtjVwKnl3iTIch5AWHboZF9U00 -
Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,521 Mod ✭✭✭✭
Join Date:Posts: 8940
..... in general these forums really do seem to be dying a slow death and begs the questions:
(A) Who the f*ck is reading my log :-/
(B) Is there any point in logging here anymore at all
I like the cold hard facts of logging your training over the years and having somewhere to quickly look back on the numbers from a few cycles ago/few years ago. This is what keeps me logging. Put a table of contents in the first post of your log (linking of major parts of your training career) and it'll allow you to quickly jump around your log instead of wading through the search function (reference first post of my log).
The logging process is a time to reflect a few hours or a day after a particular training session, to get the thoughts down in written format in the cold hard light of day once the pump has subsided & you're left with just the pain/hunger.
I could transfer the log elsewhere or maintain it offline in an excel ... but having 10 years in one place is what keeps me coming back.
You should feel a sense of accomplishment that you have kept consistent and that even though others have moved on for one reason of another you are still plugging away making progress and overcoming obstacles such as your accident.
Just yesterday I was training some work colleagues and used my youtube to find a video of myself first attempting to Squat 60kg in Sept 2007 - almost 10 years ago. My form was crap(er) and I was scrawny as a rake but it motivated both my colleagues and myself to show them that if you start somewhere and stay consistent you'll get somewhere else.
To answer your questions:
A) A lot of us (remove me from the red list) I see the log as more of a factual internal reference for the long course where you keep your own personal notes & don't really care too much if anyone comments (i.e. different from the likes of insta/youtube where people are typically looking to interact more). 0 -
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Week 4 - Day 3
A) Squat
80kg x5
120kg x5
160kg x2
* DROP 20KG PLATE ON FOOT*
180kg x1
*belt/sleeves*
200kg x1
220kg (4x2) Bench
60kg x5
80kg x4
100kg x3
120kg x2
140kg (4x2)
C) Bench + Chain
130kg (4x2)
D) Ab Pulldown - 100 reps
E) Band Pullapart -100reps
That was rough.
Vid >>>> https://www.instagram.com/p/BXA8UDNFlot7kvwFM4C6FZoRLCYV4mAJs4LXHE0/0 -
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Nicolas Cage wrote: »Any video of this?
Also, insert 'drop set' joke here
Thankfully not as it would have just been a video of me cursing
Week 4 - Day 4
A) Deadlift - Pause below knee
75kg x5
115kg x5
155kg x2
175kg x1
*belt*
195kg (2x2)
215kg (3x1) Deadlift + Chains (12kg)
195kg (4x2)
C) Bench
72.5kg x5
92.5kg x5
112.5kg (4x6)
D) Leg Ext (4x10)
E) Back Ext (4x10)
Big dirty guinness head on me today... glad to get anything done. Thats the end of the first prepatory phase anyway.
Straight into second prep phase tomorrow with some lighter squatting for a million reps of some wanktacular rep ranges.
Fun.0 -
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Week 5 - Day 1
A) Squat
80kg (2x5)
120kg x5
160kg x2
180kg x1
*belt/sbd*
192.5kg x8,7,7,8 Bench
50kg x5
70kg x5
90kg x5
110kg x3
125kg x1
145kg (3x2)
C) More Bench
135kg (4x3)
D) Even More bench
110kg (4x8)
E) Abs - 100 reps
Total of 30 reps of top set squatting... was supposed to be 29 total reps in wraps over more sets but using the sakari squat bar today and wasnt bothered going through the set up a million times.
Bench moved really well after.. as did more bench and even more bench was a piece of piss.
https://www.instagram.com/p/BXIg7fWlmx2PUujT91tD1mPv6c9Gqvk4Z94biw0/
EDIT: The 145kg top sets should have been board presses... I am an idiot0 -
Week 5 - Day 2
A) Deficit Deadlift
75kg (2x5)
115kg x5
152.5kg x3
170kg x1
*belt*
185kg (4x2) Block Deadlift
140kg x3
170kg x3
200kg x3
*belt*
220kg x3
225kg x3
230kg x3
215kg (2x3)
C) Bench + Chain
50kg x5
70kg x5
90kg x5
110kg x3
130kg (4x2)
D) Lat Pulldown (5x8)
E) Tricep Pressdown (4x10)
F) Staning SSB GM (4x8)
Block pull set up a little different to last few sessions probably about 0.5-1 inch higher so a few extra kgs from what was prescribed to compensate.
Nothing felt overtly difficult but session took ages to get through.
Vids >>> https://www.instagram.com/p/BXNs_o-FZ1NmZs_-Qzy4roF_iaHtv5NlbTJV1Y00 -
Week 5 - Day 3
A) Squat
80kg (2x5)
120kg x5
160kg x2
*belt/sbds*
180kg x1
200kg x1
*wraps*
220kg (4x2) Bench
50kg x5
70kg x5
90kg x5
110kg x3
130kg x1
145kg (4x2)
125kg (4x4)
C) Flies (4x8)
D) Abs (4x10)
Vids >>> https://www.instagram.com/p/BXQbPt0ljWCm_ZxwUs9GDarcC55qu595Jbx_Dc0/0 -
Week 5 - Day 4
A) Block Deadlift - 3 Inches
62.5kg x5
102.5kg x5
142.5kg x3
182.5kg x3
202.5kg x3
222.5kg (4x3)
207.5kg x3 Incline Bench
60kg x5
80kg x5
100kg x5
120kg (5x3)
C) Lat Pulldown (4x8)
D) FacePulls (4x10)
E) Back Ext (4x8)
End of week 5 and third day training in a row... very much looking forward to a rest day tomorrow.
Block deadlift from the deadzone moving a little better than last time despite feeling fairly beat up. Also ate so much this morning that I was 3 notches out on my belt compared to yesterday!
Am a couple of days ahead of schedule because I will be travelling for 10 days later this month and will probably be lucky if I train twice in that period. Hopefully still be on track on aggregate for the IPO charity comp when I get back.
Vids >>> https://www.instagram.com/p/BXS5Yz4l7ap-dFV1eom9o5j26rJvZZBegTFOYo0/0 -
Week 6 - Week 1
A) Squat
90kg (2x5)
125kg x5
165kg x1
*Belt/SBD*
185kg x1
205kg x1
*Wraps*
225kg (4x2) Bench
70kg x5
90kg x5
110kg x2
125kg x1
140kg (4x2)
C) Bench + Chains
110kg + 40kg (4x2)
D) More Bench
110kg (4x8)
E) Standing Beltless Good Mornings
(5x5)
Training today at the location we can not say with the guy we dare not mention for fear of being BANNED. Good banter... pissed through everything handy enough.
Vids >>>> https://www.instagram.com/p/BXYCqVrF5CTaWc18m29SwY_O34AUaQ0LfUb9_Y0/0 -
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Nicolas Cage wrote: »Ah, it's yer man himself!
COH is here to make us feel like wimps. We need someone else to make COH feel like a wimp.
Well Zydrunas Savikas is in Pitt Bros at the moment so he'll do 0 -
AM
ABS Powerlifting Comp... coaching is more stressful than lifting! Was wrecked leaving at lunch time but great seeing my crew PR their sh*t ... its about f*cking time Alf got that 100kg bench
PM
Week 6 - Day 2
A) Deadlift - To Knee
60kg (2x5)
100kg x5
142.5kg x2
165kg x1
*Belt*
182.5kg x2
185kg x2
187.5kg x2
190kg x2 Deadlift + 2x Chains (~25kg)
200kg (4x2)
C) Board Press
60kg x5
80kg x5
100kg x2
120kg x1
132.5kg x1
*board*
145kg (2x3)
155kg x2
157.5kg x2
160kg x2
D) Tricep Pressdowns (3x10)
E) Abs (2x20)
Trained 5 days this week - mad amounts of volume. When I got to the comp I was asked by the organiser if I would lift at it for the craic (since I had my gear with me and all)... you'd think I'd be wrote off after the week that was in it but I reckon I'd have put up a pretty ok total today if I had to which is nice to know. Anyway, politely declined.
Deads to the knee were really easy - so easy that I was a bit not-arsed about them in general so added a couple kg per set just because. Deads against chains weren't crisp, but weren't heavy and was +5kg on what was programmed anyway. Board press - same story - felt fine, moved much better than anticpppated after yesterday bench-a-thon.
Anyway the next two sessions are nasty on paper. 8 top sets of heavy squats Monday, and basically my 1rm deadlift from my worst position (high blocks) for (supposedly) multiple triples... LOL :pac: F*ck you Boris Sheiko.
Anyway off for a few pints of the black stuff now.
Vids >>> https://www.instagram.com/p/BXa15BpluAwgwzIf7idTeqomAegi3rdCKApN1Q0/0 -
Week 6 - Day 3
A) Squat
72.5kg (2x5)
112.5kg x5
152.5kg x2
172.5kg x1
*belt/sbd*
192.5kg x1
212.5kg x1
*wraps*
230kg (7x2) Bench
60kg x5
80kg x5
100kg x3
120kg x2
140kg (5x3)
C) More Bench
120kg (5x6)
D) Back Ext (4x8)
F*ck my life that was grim. Was supposed to be 230 for 4 doubles and 220 for 3 doubles but felt sh*t enough from the start to know that 220 eould feel just as bad so why bother stripping the 5s. Benching on the other had was CRISP.
Vids >>>>> https://www.instagram.com/p/BXfu9evlcUuwZylrkXe62awgwhCMGoK7FpOcUE0/0 -
Week 6 - Day 4
A) Deadlift to knee
80kg x5
120kg x3
160kg x1
*belt*
182.5kg (4x4) Block Deadlift - Just below knee
100kg x3
140kg x3
180kg x3
220kg x2
235kg x1
247.5kg (4x3)
C) Incline Bench
65kg x5
85kg x5
105kg x3
125kg x1
140kg (4x2)
145kg x2 (PR)
Block deads were supposed to be from a couple inches higher (at the knee) but they are the only blocks I had that got close. Find it very hard to generate any power off blocks so delighted to get it done as per the programme.
Incline bench looked very undoable on paper, was supposed to be triples on 145 for the top sets but havent inclined more than 120 in years and I dont think I've ever inclined over 140 before even for a single and even at that was touch and go last time I tried.
Took an extended break for food after the benching... will finish the accessory work (leg ext/tricep pressdowns/weighted abs off now shortly).
Vids >>>> https://www.instagram.com/p/BXk-UgOF9zzfv2zpL7t3KFHsL9Oc7jDpdf6FNc0/0 -
Week 7 - Day 1
I feel like sh*t....
A) Squat
60kg (2x5)
100kg x5
140kg x3
*belt/sbd*
160kg x3
180kg x3
*wraps*
192.5kg (4x8) Bench
65kg x5
85kg x4
105kg x3
125kg x1
145kg (4x2)
C) More Bench
137.5kg (4x2)
D) Wide Grip Bench
120kg (4x6)
E) Back Extension - 50 reps
Today is the day that Mr Sheiko broke my CNS... looked so easy on paper, nearly killed me. Squats were supposed to be sets of 3,7,4,8,2,6 but f*ck that. Roughly the same over-all volume but only had to wrap 4 times instead of 6.
Vids >>>> https://www.instagram.com/p/BXqNDEkFlMq57DvZyUGHPjMpnD4CdORG7FGeeU00 -
Week 7 - Day 2
A) Deficit Deadlift ~2 inches
75kg (2x5)
115kg x5
155kg x2
175kg x1
*belt*
195kg (4x2) Block Deadlift ~3 inches
165kg x4
185kg x4
215kg (4x4)
C) Bench
60kg x5
80kg x5
100kg x3
120kg x4
130kg x3
140kg (2x2)
D) Tricep Pressdown (4x8)
E) Ab Pulldown (3x10)
Looking back the deficits were supposed to be 182.5kg, not sure where I got 195kg from but they were handy enough. Blocks were also supposed to be 207.5kg and bench was supposed to be 135kg top sets :pac:
Note to self - read the f*cking instructions
Anyway - I'm f*cked after the weeks training now, very much feeling the effects of the increase in volume.
Vids >>> https://www.instagram.com/p/BXsmU9iFoL5Ae1v-GQPN5fWcFqyOqqmY3opKy800 -
'Feel' absolutely crushed after the weeks training... definitely an 'everything hurts and Im dying' kinda day. HRV on the other hand tells a completely different story.
Emotional desire to train: 0
Actual readiness to train: 10
Moral of the story: Never listen to your body - feelings are for liars.
Other moral of the story: I had Italian food and Guinness last night and today my nervous system is at DEFCON 1 - all forces ready for combat. Take from that what you will.0 -
Week 7 - Day 3
A) Squat - No Belt/Shoes/Sleeves
80kg x8
120kg x5
160kg x2
180kg x1
200kg x1
*Shoes/Belt/Wraps*
220kg (4x2)
190kg x4
190kg x12 Bench + Chains
50kg x5
70kg x5
90kg x4
110kg x2
125kg x1
*Chains*
140kg (6x3)
C) Lat Pulldown (4x8)
D) Back Ext (4x8)
E) Tricep Preasdown (3x10)
Very happy with how the squat warm up went up to the 200kg naked. Top sets at 220 felt really easy and got better set on set. Was supposed to do 190kg (4x4) after but after the first set I decided I was done wrapping my knees so finished with a set of 12.
Bench was actually great... Chains weigh ~12kg in total and top sets moved great. Accessory was all bleh... session took ages got to the club around 1.30 and didnt leave until 4.30
Vids >>> https://www.instagram.com/p/BXx5Ty0F16RrRCLyBN1wxSurGwX5JhRqFu5y0w0/
And bench >>> https://www.instagram.com/p/BXyWZYjltFqMPAPtdaG8Y5L5X2XZl10uiGbIs80/0 -
Week 7 - Day 4
A) Deadlift (1 + 1/2 x2)
75kg x3
115kg x3
155kg x2
175kg x1
195kg (3x3)
200kg x3 Close Grip Bench
50kg x5
70kg x5
90kg x3
110kg x1
130kg (3x3)
135kg x3
C) Close Grip 1 Board Press
120kg (2x10)
D) Curls (4x8)
E) Lat Raise (4x10)
F) Seated Ab Pulldwon (3x15)
Wasn't sure what to expect from today as have never done the A's before... basically 1 deadlift + 2 RDLs = 1 rep so a set of three is basically 9 reps. Assumed the worst but they moved really well so +5kg on the last set just because.
Close grip bench was supposed to be 120kg top sets but warm ups felt really light so settled on 130kg. +5kg again on the last set and even that moved like butter.
Next up was 'triceps' at 70%... so I took 70% of my best gym lift bench and did 2x10 off a 1 board that I found on the floor. As Sheiko says 'I am he author of this programme, but you are the co-author'. Hence my taking the odd liberty here and there.
Really good day today, just like on Monday I finished the session thinking there's tonnes in the tank despite the increased volume this cycle. The real test will be maintaining fatigue while in the US next week.
Vids >>> https://www.instagram.com/p/BX2tyikFePUzuhybr8u9g67T6pPvWe-bDaq9rs00 -
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