Woof Woof Pow Pow

Da Za

Benching went well last night. Stuck to the plan, just barely, when I was benching was nearly gonna up the weight but was smart not to jump the gun!!!!

IP Warm Up + extra's I require

Bench
2 x 10 - 60
1 x 5 - 80
1 x 5 - 90
1 x 5 - 100
5 x 2 - 115

Swiss Bar Bench
1 x 8 - Bar +40
1 x 8 - Bar +60
3 x 8 - Bar +65

BB Rows - all done with a dead stop
1 x 10 - 70
5 x 8 - 90

DB Cleans
1 x 10 - 10's
3 x 10 - 15's

DB Front Raises
1 x 10 - 10's
3 x 10 - 15's

DB Hammer Curls
1 x 10 - 15's
3 x 10 - 20's

Russian Twists
3 x 30secs - 10kg plate

Prowler - 100kg x 10 trips

Da Za

This Squat session is dedicated to Mr. L

IP Warm Up + Extra's

Squat
2 x 8 - 80
1 x 8 - 100
1 x 5 - 120
1 x 5 - 140
1 x 3 - 170 - Added belt
5 x 2 - 190 - Added wraps - Will called depth and all the reps seemed to be pretty good, they seemed to feel better as the sets went on.

Speed Deads
2 x 3 - 120
2 x 2 - 140
6 x 2 - 160

GHR
4 x 8 - BW +15kg plate
2 x 8 - BW +10kg plate

Chins
2 x 8 - Green Band
4 x 5 - BW

Aichs Abs
3 x 10

itsallaboutheL

My bench negates your squat.


So it'll come down to the pulls.

Da Za

IP Warm Up + Extra's

Box Jumps
5 x 5

Leg Press (all weights do not include the little weight of the machine)
1 x 12 - 80
1 x 12 - 160
4 x 8 - 140

KB Single Leg Split Squat
3 x 10each side - 28

DB Single Leg Deads
1 x 10each side - 30
3 x 10each side - 45

Decline Sit Ups w/10kg med ball
3 x 15

DB Bench
2 x 10 - 30's
1 x 8 - 37.5's
1 x 8 - 47.5's - PR
1 X 6 - 47.5's - balls

DB Rows
1 x 10 - 40
1 x 10 - 50
3 x 10 - 60

DB Side Raises
1 x 10 - 10's
3 x 10 - 12.5's

Rope Tri Extensions
3 x 10 - warm ups
3 x 8 - heavy
1 x 10 - at last warm up weight for the craic

Hanging Leg Raises
3 x 12

Less then 3 weeks out from the meet and I'm really looking forward to it.

The challenge has been laid down by Mr. L so it'll be interesting all right................he's odds on favourite to end up in the ER!!!!

It's gonna be epic.......like Bolton v Benni......ha

Da Za

IP Warm Up

Bench
2 x 10 - 60
1 x 5 - 80
1 x 5 - 90
1 x 5 - 100
1 x 3 - 110
5 x 1 - 120

Swiss Bar Bench
2 x 8 - Bar +40
4 x 8 - Bar +60
Did these super strict with a pause at the bottom........very tough

BB Rows
2 x 10 - 60
5 x 10 - 80
These are done with a pause on the ground, like deadlifting

DB Cleans
1 x 10 - 10's
3 x 10 - 15's

DB Front Raises
1 x 10 - 10's
3 x 10 - 15's

Seated Alt DB Curls
3 x 10 - 17.5's

Russian Twists
3 x 30secs - 15kg plate

Plate behind head Situps
3 x 10 - 5kg - These were tough after the twists

Prowler - 10 trips - 100kg

Da Za

Well this didn't go how I had planned.............

Usual Warm Up

Speed Squats
2 x 3 - 80
2 x 3 - 100
5 x 3 - 120

Deads
2 x 5 - 70
2 x 5 - 120
1 x 5 - 140
1 x 3 - 160
1 x 3 - 180
2 x 1 - 210 (Added belt)
2 x 0 - 240
2 x 1 - 230

Usual F*cking problem for me here.........Just couldn't get my hips through at the top, I actually could've held it there all day, it just wasn't happening. I couldv'e finished it but would've had to hitch!!!

I am hoping that this is just down to fatigue, I have had a bit of a lower back pump since benching on Tuesday and that would've beaten my abck it alright. Guess it just didn't recover from benching on Tuesday.......I'm pretty pissed bout this as I've lifted 240 about 4 or 5 times.............

GHR
4 x 8 - BW +15KG
2 X 8 - bw +10KG

Neutral Grip Chins
2 x 8 - Green Band
3 x 5 - BW

Aichs Abs
3 x 10

Back Ext
3 x 10 - Against a doubled looped red band = FRIED!!!!

itsallaboutheL

Hahahahaha

Hahahahahaha

hahahahahahahahahahaha

2 days off is a deload.

Da Za

Did this session on Saturday night.

It was just me, myself and the iron...............

IP Warm Up

Front Squats (Oly Style)
3 x 8 - 60
1 x 8 - 80

Front Squats (Deadlift Style)
3 x 3 - 80
1 x 3 - 90
3 x 3 - 100

RDL's
1 x 8 - 60
1 x 8 - 80
1 x 8 - 100
1 x 8 - 120
1 x 8 - 140

Hanging Leg Raises
5 x 10

Reverse Hyper
1 x 10 - 80
3 x 10 - 100

Prowler - 6 trips - 80kg

The Front squats deadlift style are done with my deadlift stance and I go down as far as where I start a deadlift a pause for a second and then explode back it...........
Now the Form Nazi's will be on my case for this but they can go pop themselves........

Da Za

Trained in Raw yesterday............

Warm Up - You know the deal

DB Bench
2 x 10 - 30's
1 x 5 - 35's
1 x 5 - 40's
1 x 5 - 50's - PR
4 X 5 - 47.5'S

DB Row (Dead Stops)
1 x 10 - 40
3 x 10 - 50

DB Side Raises
3 x 10 - 10's

Rope Tri Ext
2 x 12 - Warm Up sets
3 x 12 - At a heavy weight

Happy with the DB Bench.......wanted to try the 50's before the meet and I'm happy enough with that, I've never actually used the 50's before to bench!! Wanted to try another set but I knew it would be a premature set!!

The DB Rows are done with a dead stop on the ground like deadlifting.....these were actually fairly tough.............

Openers this week.

the drifter

your doing this gpc comp right...you know ill be in L's corner....watch your back...thats all ill say...

:P

itsallaboutheL

the drifter wrote: »

watch your back...thats all ill say...

Seriously Daz,

He's fairly desperate and those big legs of yours could be mighty enticing to him.

Da Za

I'll be on the look out..........

Da Za

IP Warm Up

Bench
2 x 10 - 60
1 x 5 - 80
1 x 5 - 90
1 x 5 - 100
1 x 1 - 110 - paused
1 x 1 - 120 - paused - Opener

4 x 3 - 110

Swiss Bar Bench
2 x 8 - Bar +40
3 x 8 - Bar +65

BB Rows
2 x 10 - 60
3 x 10 - 80

DB Seated Cleans
1 x 10 - 10's
3 x 10 - 15's

DB Front Raises
1 x 10 - 10's
3 x 10 - 15's

DB Seated Alt Curls
1 x 10 - 15's
3 x 8 - 20's

Ab Rollouts
3 x 10

Prowler with the GAA team that was in...........80kg x 17 trips......bla........

Da Za

Squat and Pull openers ah yeaaaaahhhhh................

IP Warm Up

Squat
worked up to 190kg with belt and wraps

Deadlift
worked up to 220kg

GHR
1 x 10, 3 x 8 - BW +15kg

Chins
5 x 8 - Green Band

Aichs Abs
4 x 10

Reverse Hyper
1 x 10 - 80kg
3 x 10 - 100kg

Da Za

IP Warm Up

Bench
2 x 10 - 60
1 x 10 - 80
2 x 3 - 100 - Paused

BB Rows
3 x 10 - 60

DB Cleans
3 x 10 - 10's

DB Front Raises
3 x 10 - 10's

DB Seated Alt Curls
3 x 10 - 15's

Plate behind Head Situp
3 x 10 - 5kg

Single Leg Squats
3 x 10 - BW

GHR
3 X 8 - BW

Bridging
3 x 1min - 20kg

That's all I did last night, it was nice and easy.

I'm 3 days out from the meet and I'm really looking forward to it.

Hopefully I'll get a few PR's...........

the drifter

Da Za wrote: »

IP Warm Up

Bench
2 x 10 - 60
1 x 10 - 80
2 x 3 - 100 - Paused

BB Rows
3 x 10 - 60

DB Cleans
3 x 10 - 10's

DB Front Raises
3 x 10 - 10's

DB Seated Alt Curls
3 x 10 - 15's

Plate behind Head Situp
3 x 10 - 5kg

Single Leg Squats
3 x 10 - BW

GHR
3 X 8 - BW

Bridging
3 x 1min - 20kg

That's all I did last night, it was nice and easy.

I'm 3 days out from the meet and I'm really looking forward to it.

Hopefully I'll get a few PR's...........

Ill be there to shout some abuse at you for motivation...

itsallaboutheL

I am so much better at deloading.

the drifter

itsallaboutheL wrote: »

I am so much better at deloading.

your a little bit more special than he is though....

COH

itsallaboutheL wrote: »

I am so much better at deloading.

LOL

Da Za

the drifter wrote: »

your a little bit more special than he is though....

A little????????????

We'll see on Saturday!!!

Da Za

On Saturday I competed at the GPC Munster Championships. Things didn't go well for me at all.

Squat
1st - 190kg - 3 whites
2nd - 220kg - 3 reds - Just had nothing coming out of the hole, set up was off.
3rd - 220kg - 3 reds - Came up with it but just didn't hit the depth. I'm not staying upright enough which is leading to a lot of problems. Strenght is obviously there so I have a lot to work on.

Bench
1st - 120kg - 3 whites
2nd - 125kg - 3 reds - technique went off a little
3rd - 125kg - 3 reds - got half way up and it just stalled, it didn't feel heavy at all.

Deadlift
1st - 220kg - 3 reds - Didn't lock out properly, knees were still slightly bent a bit I was told.
2nd - 220kg - 3 whites
3rd - 242.5 - 3 reds - got it just above my knees and started to vibrate, that has never happened before.

So the meet was a pile of crap for me. I've pulled 240 numerous times but things lately haven't been good.

I think I need to change things up and work on my technique and weaknesses.

3rd squat attempt

https://www.youtube.com/watch?v=2eW3h8XbmMs

Da Za

Bench
2 x 10 - 60
1 x 8 - 80

1 x 3 - 100 - paused
1 x 1 - 110 - paused
1 x 1 - 120 - paused

1 x 4 - 108 - touch n go

3 x 1 - 96 - CG against red bands

2 x 6 - 90 - WG paused

DB Flys
1 x 10 - 12.5's
4 x 10 - 20's

DB Front Raises
1 x 10 - 10's
1 x 10 - 15's
3 x 8 - 17.5's

BB Curls
4 x 8 - 40

Had a good talk with Will before training last night. I should be flying again in no time.

I'm feeling the flys today, defo will have to do these regularly.

Da Za

Block Pulls - about 4 inches below knee
2 x 8 - 70
1 x 5 - 120
1 x 5 - 140
1 x 3 - 160
1 x 3 - 180
1 x 2 - 190
1 x 1 - 220
1 x 2 - 210

Deads
3 x 3 - 173

Deads against blue bands
3 x 1 - 168

Deficit Pulls
3 x 3 - 158

BB Rows
1 x 8 - 60
1 x 8 - 80
3 x 5 - 100

GHR
3 x 12

DB Shrugs
1 x 12 - 40's
3 x 10 - 50's

Neutral Chins
3 x 5

Plate behind Sit Ups
4 x 12 - 5kg plate

Inspector Coptoor

How'd you find the DLs against bands?
and how did you set them up?

Da Za

Liam Henners257 wrote: »

How'd you find the DLs against bands?
and how did you set them up?

The deads against bands were good, they really worked the lockout so you have to really try and explode through to lockout.

I did them in a rack with the bands tied against the legs of the rack and around the bar.

All the dead variations I did yesterday were tough, I really worked on getting my hips through which I've had problems with. I also worked on getting a good leg drive which I really had to with the deficit pulls, that is also something I need to improve on.

As of next week I'll be starting my new programming so I don't know if any or all of the dead variations will be included but they were all tough and would be beneficial.

Da Za

Speed Bench
9 x 5 - 60 - alternated with 3 different grips

Seated DB Side Raises
1 x 10 - 5's
1 x 10 - 7.5's
5 x 10 - 7.5's with proper tekkers after Will showed me

EZ Tri Ext
2 x 10 - Bar+20
4 x 8 - bar+40

Band Pushdowns
Green x 100reps

Da Za

Deads
2 x 5 - 100
1 x 5 - 130
1 x 3 - 150
8 x 3 - 170 - Ditched the belt after the first set.......certainly don't need it at this weight!!!

Reverse Hyper
5 x 20 - 60

Kneeling Ab Pulldowns
5 x 20 - Grey Band - from high bars

Bench
2 x 12 - 60
80 x 10,10,10,9,8

Ring Rows
5 x 12

Side Weighted Bridging
3 x 45secs each side - 10 plate

Seated DB Side Raises
4 x 10 - 10's

Da Za

SSB Squats (bar is 25kg)
3 x 5 - 65
1 x 5 - 85
1 x 3 - 105
5 x 3 - 125

DB RDL's
1 x 12 - 30's
4 x 12 - 40's

Weighted Bridging (Linear Static)
5 x 1mins - 20kg

Pull Ups
75 reps - Grey Band (3 x 15, 3 x 10)

Ring Push Ups
5 x 12

KB Side Bends (Dynamic Lateral)
3 x 12each side - 40kg

The SSB Squats will humble the **** out of you. Really worked on staying upright and not backing it up. Hamstrings were firing here.

the drifter

Da Za wrote: »

The SSB Squats will humble the **** out of you. Really worked on staying upright and not backing it up. Hamstrings were firing here.

There an absolute eye opener all right....

Hanley

Da Za wrote: »

SSB Squats (bar is 25kg)

Every bar is 20kg. Stop being so gay.