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

COH

Nicolas Cage wrote: »

Any plans to get back on the platform?

Yes - I have registered to lift at the AIPO/IPO charity powerlifting competition in aid of Heart Children Ireland in on November 18th in Limerick.

The date coincided with the test date of the 20 week Sheiko programme so figured what the hell. Last year the charity comp was walked out with wraps (no monolift!) which suits me perfectly as that's how I train.

COH

Week 8 - Day 1

A) Squat
80kg (2x5)
120kg x3
160kg x1
180kg x1
*belt/sbd*
200kg x1
*wraps*
220kg x2
225kg x2
230kg x2
235kg x3
240kg x2

Bench
50kg x5
70kg x5
90kg x5
110kg x3
125kg x1
140kg (4x3)
140kg x5

C) Wide(r) Grip Bench
110kg (3x12)

D) Good Mornings (5x6)
E) Tricep Preasdowns (4x8)


Big overshoot today on squats as going to the US Sunday morning and not sure when Ill get to train next. If I can get 2 good days in of the 9 Im away Ill call it a success, will bring my gear and hope for the best. Squats felt muck today... first rep on 220 caught me out and my lower back took too much of the load so all subsequent sets felt a little ropey. Done anyway and thats the heaviest ill go ahead of the skills test in a month or so.

Bench felt terrible after squatting but moved really well so took a couple extra reps on the fifth set with a rep to spare. WIder grip bench is o ly a couple fingers out ... but enough to feel completely alien. Anyway hope to get another session in tomorrow morning... will eat as if its a certainty which it is not.

Vids >>> https://www.instagram.com/p/BX8JP1clUvx5y4Ksaep4hxdDcdbyGdc58IUrZ40/

COH

Week 8 - Day 2

A) Deadlift - Pause above knee
75kg (2x5)
115kg x5
155kg x3
175kg x1
195kg x1
*belt*
215kg x2
220kg x2
225kg x2
230kg x2

Deadlift - To Knee
195kg x4
200kg x4
205kg x4
210kg x4

C) 1 Board Press
50kg x5
70kg x5
90kg x5
110kg x3
120kg x3
130kg x1
*board*
145kg (2x3)
155kg (2x2)
165kg (3x1)

D) Close Grip 1 Board Press
125kg (2x10)

E) Lat Pulldown (4x8)
F) Abs (3x10)


Thoughts in vid below... TL:DR I am f*cking crushing it ATM


Vids >>> https://www.instagram.com/p/BX-nHK2lIlNfcng5y9Bj9wpY3VPxQNiz0cLtAE0/

Mr. CooL ICE

(too lazy to check other videos)


Do you always wear a belt when benching? Have you always done so?

COH

Nicolas Cage wrote: »

Do you always wear a belt when benching?

No, I would say these days more often than not I bench without a belt or wrist wraps but I prefer both for the heavy stuff.

Have you always done so?

I have always sometimes worn a belt yes

COH

Week 8 - Day 3

A) Squat
60kg x5
100kg x5
140kg x2
160kg x2
*belt/sbds*
180kg x1
200kg x1
*wraps*
225kg (4x2)

Bench
60kg x5
80kg x5
100kg x3
120kg x1
132.5kg x1
147.5kg (4x2)
140kg (2x3)

C) Seated Row (4x8)
D) Lat Pulldow (4x8)

Vids >>>> https://www.instagram.com/p/BYEl9lMl9GRVLAbpW2lZ5m1mWdcKGtMIa7jf2o0/

So I found somewhere to train in Virginia... has all the basics but got caught out on the weight of the plates (20.4kg as opposed to 20kg) so weight on top sets were a little over what was prescribed.

Everything felt awful and moved slow... 16 hours of buses, planes and cars to get here yesterday meant was tight as hell, sh*t nights sleep the day before and another bad one last night. Its 30 degrees here with 90% humidity so feeling really sluggish... and was out walking in the mountains this AM so just glad to have gotten anything done today. Not sure if its the travel or the heat but my hands and feet feel like water balloons and am just bloated in general.

COH

Week 8 - Day 4

A) Deficit Deadlift
60kg x5
100kg x3
140kg x1
162.5kg x1
185kg (4x2)

Block Deadlift - 2inch block
100kg x2
140kg x2
180kg x2
202.5kg x2
225kg (2x3)

C) Incline Bench
60kg x5
80kg x5
102.5kg (5x3)

D) Lat Pulldowns (4x8)
E) Tricep Pressdowns (4x8)
F) Leg Ext (3x15)

Deadlifting with a much thicker bar than Im used to and had f*ck all knurling so felt a little awkward. Happy enough with the top sets on the deficits and blocks. Just focused on being explosive on the incline bench... and the accessory work was all graaaaand. Its really humid and still jet lagged so feeling sluggish still. Absolutely love that am not losing momentum all the same.

After today im on track with regards the programming and if I dont train again this week it wont matter - itinerary the next few days in the run up to the wedding is a little more hectic but if I can sneak away Friday to get another sesh in Ill be delighted.

Vids >>>> https://www.instagram.com/p/BYJL5wklpi5h6RNRilWrzAczhgVDQIRRWreEww0/

COH

Week 9 - Day 1

A) Squat
80kg x5
120kg x3
160kg x1
180kg x1
*belt/wraps*
190kg x8
192.5kg x8
195kg x8
197.5kg x8

Bench
50kg x5
70kg x5
90kg x5
110kg x3
125kg x1
140kg (3x4)

C) More Bench
120kg (2x8)

D) Wide Grip Bench
120kg (5x6)

E) Good Mornings (4x8)
F) Abs (3x15)

Trip home yesterday was 3 hrs to airport, 3 hrs in airport, 8 hours on plane, 1 hour home, and another 3 hours to Tipp to collect my dog. Needless to say I feel like **** but sesh moved a long today well. Few extra kgs to atone for the enforces 6 days between sessions.

Must be the only powerlifter in history that spent over a week in the US and didnt put any weight on. Mission failure!


Vid >>>> https://www.instagram.com/p/BYbIiY7lCVU8gXw0bxdoaNuY4nZpf-ieJOIw7g0/

COH

Week 9 - Day 2

Playing catch up...

A) Deadlift to Knee
75kg (3x5)
115kg x5
155kg x3
170kg x1
*mixed grip/belt*
185kg (4x4)

Block Deadlift - Mid Shin
70kg x3
120kg x3
170kg x3
195kg x2
220kg (4x3)

C) Bench
50kg x5
70kg x5
90kg x5
110kg x3
125kg x1
137.5kg (5x2)

D) Tricep Pressdown (4x8)
E) Back Ext. (4x8)

Everything felt awful, moved terribly and looked like ****.

/period

Vids >>>> https://www.instagram.com/p/BYdwjZglBjrR_sX2y09nhfVdDvv4sX2jaJQl0w0/

COH

Week 9 - Day 3 ... almost

A) Squat
80kg (2x8)
120kg x5
160kg x2
180kg x1


Bench
85kg x6
102.5kg x5
120kg x4
130kg x3
140kg (2x2)
150kg (2x1)
140kg x2
130kg x3
120kg x4
110kg x5
100kg x6
90kg x7
80kg x8

C) Pec Flys (4x8)
D) Abs (3x10)


First sh*t session in over two months... had to call the squatting on account of an annoyingly familiar dull ache around my pelvis. Actually felt great warming up to 120kg ... as usual barefoot/beltless etc. As soon as I walked the 160kg out I knew something was up as bracing caused the discomfort, but figured might just be a flash in the pan. 180kg felt like nothing weight-wise but felt like I was about to collapse walking it in and out . Last time I felt something comparable was doing a deload session at Christmas that culminated in a fortnight of no squat/deads which at this stage would be a f*cking disaster but will wait and see.

Anyway.... Loaded the bar to 200kg for the prescribed top sets and belted up, then stripped the bar and walked away. #smart

Bench on the other hand felt magnificent - +2.5-5kg on what was programmed because I knew from the warm ups that it would be a formality. A little uncomfortable maintaining the set up but I feel like I could have benched the 150kg top sets for 3+ reps Accessory work and some mobility to finish a disappointing day.

No vids because wasn't bothered.

COH

Week 9 - Day 4

... Sponsored by ibuprofen and my osteopath who isnt to know I trained after treatment today

A) Deadlift - Pause above knee
60kg (2x5)
100kg x5
140kg x3
160kg x2
180kg x2
*belt*
200kg (4x2)

Deadlift + 27kg chain
100kg x3
130kg x3
170kg x3
200kg (4x4)

C) Flat DB Press
20s x8
30s x8
40s x8
50s x8
60s x8 (equals all time PR?)

D) Lat Pulldown (4x8)

Will see tomorrow if today was a good idea... tweaked my SI walking out a squat warm up on Sat and havent been able to stand up straight for any appreciable amount of time since. So yeah, deadlifts etc!
It'll (hopefully still) be there on the day.

Vids >>>> https://www.instagram.com/p/BYqk62PlvKrDRaeC6D10Z-MTQRJTAmaLQ3O1RE0/

coffee_cake

Ibup is magical
Hope it stays gone!

COH

bluewolf wrote: »

Ibup is magical
Hope it stays gone!

Thanks

Week 10 - Day 1

A) Squat
60kg (2x5)
100kg x5
*belt*
140kg x3
160kg x2
180kg x1
*SBDs*
200kg x1
*wraps*
220kg (3x2), (1x4)

Bench
60kg x5
80kg x5
100kg x5
120kg x3
140kg (3x2), (1x5)

C) Wide(r) Grip Bench
120kg (6x6)

D) Back Ext (4x8)
E) Ab Pulldowns (3x10)

Into week 10 and a little bit behind still... probably shouldnt be training but its either take some calculated risks or throw in the towel and reassess the whole run in to the comp. **** that ****.


SI hated the walk outs on squats so just did a set of 4 instead of the last two sets of doubles. Same deal for holding the bench set up, doubles were grand so just did the last two sets together with an extra rep thrown in for good measure.

Have some soft tissue work booked in for this evening and the day off training tomorrow. Good times... I think.

Vids >>> https://www.instagram.com/p/BYs1X5cl0l6sS196RfU-7xm6mmE1mCaJa2RB_k0/

COH

Post script:

Got a cancellation slot today with the physio (who goes by the nickname 'The Bull') who works on the Leinster/Ireland rugby lads (as well as pretty much every other top level athlete in the country as far as I can tell by the photos on his wall) ... He warned me over the phone that he goes hard and that's just the way he does things and to expect it to be rough. I was excited and terrified in equal measures!

Anyway when I walked into his office he was covered in sweat after treating his previous patient, and he's a tank, like ~6 foot, former rugby player himself and said he weighs 130kg at the moment, so I knew that I was in for it.

Asked what was up with me - I gave him a run down of the past 6 months and he just said 'I don't need to screen you, I know what needs to be done'. He then basically attacked me for an hour. Like, really f*cking sincerely went for it, it was nothing short of glorious.

I mentioned to him before we finished up that I saw an osteopath yesterday and he said that they are all too soft and then proceeded to do the most comprehensive job on my SIJ that I have ever received. I think at one point my ankle was beside my jaw :eek:

Anyway - the lad is a genius, and I feel great.

Dtp1979

COH wrote: »

Post script:

Got a cancellation slot today with the physio (who goes by the nickname 'The Bull') who works on the Leinster/Ireland rugby lads (as well as pretty much every other top level athlete in the country as far as I can tell by the photos on his wall) ... He warned me over the phone that he goes hard and that's just the way he does things and to expect it to be rough. I was excited and terrified in equal measures!

Anyway when I walked into his office he was covered in sweat after treating his previous patient, and he's a tank, like ~6 foot, former rugby player himself and said he weighs 130kg at the moment, so I knew that I was in for it.

Asked what was up with me - I gave him a run down of the past 6 months and he just said 'I don't need to screen you, I know what needs to be done'. He then basically attacked me for an hour. Like, really f*cking sincerely went for it, it was nothing short of glorious.

I mentioned to him before we finished up that I saw an osteopath yesterday and he said that they are all too soft and then proceeded to do the most comprehensive job on my SIJ that I have ever received. I think at one point my ankle was beside my jaw :eek:

Anyway - the lad is a genius, and I feel great.

Jesus that read like a proper horror story. Actually felt your fear. Where in Dublin is he based?

COH

Dtp1979 wrote: »

Jesus that read like a proper horror story. Actually felt your fear. Where in Dublin is he based?

Ah no - it was great really. Best money I've ever spent tbh and exactly what I wanted. The clinic is in Blackrock.

COH

Week 10 - Day 2

A) Beltless Dedicit Deadlift
75kg (2x5)
115kg x5
155kg x3
175kg (2x3)

Deadlift
155kg x3
175kg x2
*belt*
210kg x2
215kg x2
220kg x2
225kg x2
230kg x2

C) Feet Up Bench
50kg x5
70kg x5
90kg x5
105kg x5
120kg (4x8)

D) Lat Pulldown (4x8)
E) Tricep Pressdown (4x8)

All things considered today went great... everything just looked/moved like ****. Physio on Weds knocked the bollocks out of me and woke up this morning sick. Checked my HRV this morning and it was at a yearly low so glad to get anything done.

Deads were garbage, set up was off and allowed the bar get away from me off the floor. However I haven't pull normally from the ground in almost 3 months, 230kg is the 'heaviest' double since before the crash and the most I've probably doubled on the eleiko bar possibly ever (so PR by default - lol). Too sore to put my feet on the ground to bench so feet up a compromise.

Deadlift vid >>> https://www.instagram.com/p/BYyLA3gFmVjhoC0NIWfdD3d3-Q6vPACAg0RXlA0/

COH

Week 10 - Day 3

A) Squat
60kg (2x5)
80kg x5
100kg x5
130kg x3
160kg x1
*belt/SBDs*
190kg x1
205kg x1
*wraps*
220kg (2x4)

More Squats
190kg (2x10)

C) Bench
50kg x5
70kg x5
90kg x3
110kg x1
130kg (5x4)

D) Wide Grip Bench
115kg (4x10)

E) Abs (3x12)

Squats were supposed to be 4 doubles with 220 and 4 sets of 5 with 190 but the walk out is still aggravating my SI a bit so same volume, less walking = winning. Felt heavy after yesterdays deads and the weeks training in general but no reps ever in doubt.

Bench was supposed to be triples but felt so easy so sets of 4 instead of going heavier.

Vid >>> https://www.instagram.com/p/BY0xDrnlsm39yeYjmgedOJSqvPOZ5ED7AE-DCo0/

COH

Week 10 - Day 4

A) Deadlift to Knee
75kg (2x5)
115kg x5
155kg x3
175kg x2
*belt*
195kg x3
202.5kg x3
210kg x3
217.5kg x3

Deadlift + 24kg chain
155kg x3
175kg x3
*belt*
195kg x3
197.5kg x3
200kg x3
202.5kg x3

C) Bench - Extra Long Pause
50kg x5
70kg x5
90kg x5
110kg x3
125kg (4x4)

D) Lat Pulldown (3x8)
E) Tricep Pressdown (3x10)

Sick since Saturday but everything moved well. Few extra kgs here and there to compound my fatigue.

Vid >>>> https://www.instagram.com/p/BY6AePKFSGULUcuz5sc0FQIdGLKLuzYvKT3mmo0/

COH

Week 11 - Day 1

A) Squat
80kg (2x5)
120kg x5
160kg x2
180kg x1
*shoes/belt/sbds*
200kg x1
220kg x1
*wraps*
240kg (3x2)
220kg (2x4)

Bench
50kg x5
70kg x5
90kg x5
110kg x3
125kg x1
140kg (4x2)

C) Back Ext. (4x8)
D) Flies (3x10)

Vids >>> https://www.instagram.com/p/BY-_tiJFLf5AB1z5wDi41d3OaV7Aq99jNdGkFI0/

COH

Week 11 - Day 2

A) Block Deadlift (~3-4inches)
75kg (2x8)
115kg x5
155kg x3
175kg x2
195kg x1
215kg x1
*belt*
240kg x2
242.5kg x2
245kg x2
225kg (2x3)

Bench
50kg x5
70kg x5
90kg x5
110kg x4
125kg x3
140kg x2
150kg x1
155kg x1
145kg x2
145kg x2

C) Seated Rows (4x8)
D) Tricep Pressdown (4x8)

Forgot to do the abs... ah well.

Still feeling under the weather (man flu super aids) and absolutely ****ing **** off blocks in general so am absolutely delighted at how they moved today and the benching felt handy enough despite overshooting the prescribed percentages.

Light squat tomorrow and what looks like an easy deadlift session Monday ahead of Wednesday/Friday 'skills test' next week. Havent a clue how that'll go tbh.

Tentative plan now is to have a very large quantity of Mexican food and possibly a shneaky recovery

Vid >>> https://www.instagram.com/p/BZENoABF5ilCqjh9Zv4NrBuj-3kky5QWN7m7I00/

COH

Week 11 - Day 3

A) Squat
80kg (2x5)
120kg x5
160kg x1
180kg x1
*belt/sbd*
200kg (4x2)

Standing SSB Good Morning
65kg x8
85kg x8
105kg x8
125kg x8
145kg x8

C) Bench
50kg x5
70kg x5
90kg x3
110kg x1
130kg (4x2)

D) Lat Pulldown (4x8)
E) Tricep Ext. (4x8)
F) Abs (3x20)


F*ck that sh*t. That is all.

Vids https://www.instagram.com/p/BZGj_kNFn5RCNTLHBFZuvip0Obxa5yL5TKG0ag0/

COH

Week 11 - Day 4

A) Pause Deadlift
75kg (2x5)
115kg x5
155kg x2
175kg x1
*belt/pause/mix grip*
195kg (4x2)

Skipped the accessory work because I aggravated my glass SI.

Messed up the first rep of the first set by pausing below the knee instead of above, but the double pause felt easy and Ive been letting the bar away off the ground the past few sessions anyway do figured I'd just keep doing them.

They felt great until they felt awful locking out the last rep and now the jokes on me because I can't stand up.

Vid >>> https://www.instagram.com/p/BZME9SqFziMCBCNjeOKmYVcH8q0mSMIKD7Jj_00/

COH

Soooo.... To recap the last 7 weeks

7 weeks ago: 3 months into sheiko and feeling drained but really strong all round. Excited about testing.

6 weeks ago: Deload session (double pause deads with 195kg for doubles) ahead of testing left me unable to walk for about a week. (last log entry above).

5 weeks ago: Pain subsided to the point where I could go back to work but found it difficult to stand up straight and most of the week spent leaning on things. Benched 160kg out of pure stubborness knowing was still probably peaked ... but felt heavy and not the warm up it had represented a few weeks previously.

4 weeks ago: Any kind of hip extension painful, had to stay mindful of my posture while standing up. Minimal training, maximum complaining.

3 weeks ago: Tried to squat 100kg on the Monday but bracing felt terrible and walking the bar out was horrible, did one rep then went home. decided at that point that needed to really chance focus and work on my stability. Stepped up rehab and soft tissue work, decided to scrap all the band-aids (belt/sleeves/wraps/elevated soled shoes) and get back to basics. That Friday I squatted 140kg with a band around my knees for some extra glute activation and decided to just run with that for a while. Felt so heavy :eek: A few days later I pushed on to 180kg at RPE10 with back off sets doing triples with 140.

2 weeks ago: On the Monday I squatted 180kg under same conditions but a bit smoother with slightly heavier back off sets (145kg for triples). On the Wednesday I went up to 185kg with back off sets at 150kg. The next day I went to 190kg with back off sets at 155kg.

1 week ago: Monday squatted 200kg (still with band around knees etc) with back off sets at 160kg, Read back and saw that hadnn't squatted over 200kg beltless in years so everything from here on in a PR by default. Wednesday went to 205kg for a PR single with back off sets at 165kg and moved ok. On the friday I went to 210kg for a PR which I remember felt HEAVY AS F*CK and cut it high as my SI popped (not in a bad way, just a surprise) and back off sets at 170kg for triples.

This week: Monday squatted 212.5kg for a PR single with some tidy back off sets at 172.5kg for triples. Today - felt really sore after Monday but decided to throw caution to the wind and just go for 220kg beltless (the target of the rehab and the goal of training over the next 2-3months). Anyway, 220kg today done for a nice big beltess PR and probably technically way superior to all of the above reps as I removed the band around my knees.



Vid here >>>> https://www.instagram.com/p/Ba9ThPllHGF3RNHn8Q9tTWSNkRd0vQT4XOBRlo0


Also benched after all of the above squat sessions... nothing much to write home about am very far removed from my best benching or all time PR levels but still managed to keep things relatively heavy. Deadlifting very infrequently ... everything beltless and double overhand. Pulled 182.5kg last week which is a PR for my girly hands.

Anyway, delighted with the 220kg beltless squat, really excited to see where everything is in a belt/sleeves/shoes etc and also in wraps beyond that. No plans to compete, I'm definitely not doing the IPO charity comp in a few weeks, I might do some token lifts at the Hercs club championships, and next year is an unknown.

I think I'd like to get back to the high frequency/moderate intensity training (sheiko etc) soon as I enjoy doing the main lifts or variations of them each day but I'm not sure what programming to proceed with. I might restart the same sheiko programme, but looking at a few shorter cycles with similar structure, also toying around with the RTS stuff (project momentum) and have a good few spreadsheets there too, but at least I know now that structurally I'm good to go to get back at it.

Anyway, time to end the long rambling post!

I don't think I'll be updating my log going forwards anymore, I might (mind not 100% made up tbh) but either way it would have sucked to end it on a negative note so there ya have it. There's life in the old dog yet

Dtp1979

I for one would miss your log anyway. hope you keep it updated and best of luck in the future if you don’t.

Alf Veedersane

I'd miss the log as well.







That's what she said.

COH

A) Squat
60kg (2x5)
100kg x5
140kg x2
160kg x1
*belt/SBDs*
180kg x1
200kg x1
220kg x1
240kg x1
260kg x F :mad:
260kg x1 (PR)

Bench
60kg x5
80kg x5
100kg x4
120kg x2
140kg x1
152.5kg x1
162.5kg x1
172.5kg x1 (PR)
180kg x1 (Bigger PR and lifetime bench goal)

Vids >>>> https://www.instagram.com/p/BdDRWTElxe959x8aSdW4xrc5iFMKhaDkO31seg0

A couple of milestone gym lifts today to round out 2017...

6 plate/260kg squat without wraps...

Back in 2012 I did 257.5kg so only took about 5 years to put together a 2.5kg training PR.

Followed by a 4 plate/180kg bench for a massive all time PR ... Only took 20 years! I can legitimately die happy now.

coffee_cake

Yaaaaaay

Also congrats!!

Mr. CooL ICE

Some fight with that squat! Great work.

Hows the body?

COH

Nicolas Cage wrote: »

Some fight with that squat! Great work.

Hows the body?

Thanks!

First attempt at 260 stapled me. Was in a notch on the belt after dropping a few kgs during the deload/taper so couldnt catch my breath/brace normally. Wasn't going to have a second crack at it but it has been so long since I had an all time PR that I just let the darkness descend, let the belt out a notch and said f*ck it. I def feel like I could beat my all time wrapped squat PR now if I put them on which is a nice feeling.


Really though all I care about is the 4 plate bench!

Body is grand for the most part... still some residual SI pain etc. (still getting regular physio/chiro) but finishing the year stronger than ever which is something I questioned was possible many times over the past few years.

Anyway... 180 bench