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itsallaboutheL

Hanley wrote: »

So you can squat below parallel

Dude, april fools was yesterday

Da Za

Hanley wrote: »

So you can squat below parallel

Who'd have thought the day would come!!!!

Da Za

itsallaboutheL wrote: »

Dude, april fools was yesterday

The earth must be tilted off it's axis!!!

Da Za

Deadlifts
2 x 5 - 70
2 x 5 - 120
1 x 5 - 140
1 x 3 - 160
1 x 1 - 180
1 x 1 - 200 - Belted up
5 x 1 - 220

https://www.youtube.com/watch?v=nvVX2EZcy14

BB Step Ups
5 x 10each - 40

GHR Abs
3 x 10 - 10kg

Bench
2 x 8 - 60
1 x 8 - 80
1 x 3 - 100
1 x 1 - 110
5 x 1 - 120

1A Ring Rows - 5 x 12
1B Strict KB Shrugs - 5 x 10 - 40's

Weighted Side Bridging
3 x 45secs each - 10kg

Da Za

Squat
2 x 5 - 80
1 x 5 - 100
1 x 5 - 120
1 x 3 - 140
5 x 3 - 155 - Belted up

https://www.youtube.com/watch?v=O9yC-DEcftc

GHR
4 x 15

Weighted Chins
10 x 3 - 5kg - Last 5 sets were done during Floor Pressing

DB Floor Press
2 x 10 - 30's
4 x 8 - 40's

Weighted Bridging
5 x 1min - 20kg plate

This session was done in the darkness of IP. Cheap ass's can't afford electricity!!!

Da Za

This session was done on Friday........

TB Deads
1 x 12 - 70
5 x 10 - 140

KB Split Squats
3 x 10 - 24

Ab Twists
3 x 30secs - 10kg plate

DB Flys
2 x 12 - 12.5's
3 x 10 - 22.5's

Strict Leaning DB Rows
5 x 12 - 50

DB Front Raises
3 x 12 - 12.5's

Med Ball Toss
3 x 12


Always feel like puking during these sessions!!!

Inspector Coptoor

Da Za wrote: »

Always feel like puking during these sessions!!!

Soft

Da Za

Deads
2 x 5 - 70
2 x 5 - 120
1 x 5 - 140
1 x 3 - 160
1 x 1 - 200
5 x 1 - 220 - Belted

BB Step Ups
5 x 10each - 50

GHR Abs
3 x 10 - 10

Bench
2 x 10 - 60
1 x 8 - 80
3 x 3 - 100
1 x 1 - 110
4 x 1 - 120

Inverted Ring Rows
5 x 12

KB Strict Shrugs
5 x 10 - 40's

Weighted Side Bridging
3 x 45sec each - 10

Da Za

Had exams last week and never posted my last sessions in IP, I squatted and got a repetition session in the week before last.

Last Friday after my last exam I did an Upper Rep session in Raw.

This is how the **** broke down:

DB Bench
2 x 10 - 30's
5 x 10 - 40's

DB Fly's
2 x 10 - 15's
3 x 10 - 20's

Leaning Strict DB Rows
1 x 10 - 50
3 x 10 - 60

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

DB Side Bends
3 x 15 - 40

Decent seshwan......DB Bench was easy mane......

Da Za

Squats
2 x 5 - 60
1 x 5 - 100
1 x 5 - 120
1 x 3 - 140
Added Belt
5 x 3 - 162.5

https://www.youtube.com/watch?v=ukCuGAQYFgI

DB RDL's
1 x 10 - 32.5's
5 x 10 - 52.5's

Weighted Bridging
5 x 1min - 20kg

Seated DB Curls
4 x 8 - 22.5's

Da Za

Trained in Ironside again today............

Bench
2 x 10 - 60
1 x 8 - 80
1 x 3 - 100
5 x 3 - 110

CG Foam Press
5 x 5 - 100

Inverted Rows
5 x 10

Front Raises
4 x 12 - 25kg plate - they had no DB's applicable for me!!!

Weighted Side Bridging
3 x 45sec each - 10kg plate

Da Za

Usual IP Styled Warm Up

Deads
2 x 5 - 100
1 x 5 - 120
1 x 5 - 140
1 x 3 - 160
Added Belt
5 x 3 - 190

https://www.youtube.com/watch?v=B9Ft4EakogE

BB Step Ups
1 x 8each - 60
Dropped down to 50 as the box was fairly high
3 x 10each - 50

Plate Sit Ups - Plate Behind Head
4 x 10 - 10kg plate

Farmers Handles Shrugs
4 x 10 - 50's

Calf Raises
3 x 12each - 25

Fairly happy how this session went.

The 190 felt light and moved fast.......maybe Hanley is right!!!!

I'll probably do the step ups onto a bench the next time, the box's are fairly narrow!!!

Hanley

Da Za wrote: »

maybe Hanley is right!!!!

About what....?

itsallaboutheL

Supersetting deadlifts with hypers is hardcore man.

Da Za

itsallaboutheL wrote: »

Supersetting deadlifts with hypers is hardcore man.

You know it.............

I was actually gonna mention it in my post but forgot, that little extension has to go. Some reps it was alright but in others it still occured. I think it's a mental thing where I'm trying to ensure I pull my hips through. Little by little I guess.

itsallaboutheL

Da Za wrote: »

You know it.............

I was actually gonna mention it in my post but forgot, that little extension has to go. Some reps it was alright but in others it still occured. I think it's a mental thing where I'm trying to ensure I pull my hips through. Little by little I guess.

Good man.

https://www.youtube.com/watch?v=ic-Na--7_NI

Da Za

Did this session last Thursday with COH in Raw...........

DB Bench
2 x 10 - 30's
4 x 10 - 42.5's
1 x 8 - 42.5's

DB Flys
2 x 12 - 12.5's
3 x 10 - 20's

Leaning Strict DB Rows
1 x 12 - 50
3 x 12 - 60

Seated DB Cleans
1 x 12 - 10's
1 x 12 - 12.5's
3 x 10 - 15's

Ab Twists
5 x 40 - 10kg plate

Ab Pulldowns
5 x 20 - Black Band

Da Za

This had to be quick as I went to the Leinster match..............

Squats
Up to 5 x 3 - 152.5

DB RDL's
3 x 10 - 52.5's

Weighted Bridging
3 x 1min - 20kg

DB Curls
3 x 8 - 22.5's

This was a lighter squat session, this weeks will be moderately heavy for where I'm at with my technique.

More updates to come.........

Da Za

Mondays bench session............

Bench
2 x 10 - 60
1 x 8 - 80
1 x 5 - 100
5 x 2 - 115

CG Foam Press
5 x 5 - 105

Inverted Rows
5 x 12

Front Plate Raises
4 x 15 - 25

Weighted Side Bridging
3 x 45sec each - 10

Side Bends
3 x 15

Da Za

Deads (with Lama) (sans belt)
2 x 5 - 60
2 x 5 - 100
1 x 5 - 120
1 x 5 - 140
1 x 3 - 160
5 x 3 - 180

BB Step Ups
5 x 10 - 60

Plate Sit Ups
4 X 10 - 10kg plate

Farmers Shrugs
5 x 12 - 50's

Calf Raises
4 x 15

Da Za

I'm a bit behind on logging my training so I'll try catch up quickly.

DB Bench
2 x 10 - 30's
4 x 10 - 42.5's
1 x 9 - 42.5's

DB Flys
2 x 10 - 12.5's
3 x 10 - 22.5's

Leaning Strict DB Rows
1 x 12 - 50
3 x 12 - 60

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

Abs

Da Za

Had a few beers on Friday night so was feeling a bit fuzzy but got the work done..........Felt like spewing during every set,

Squats
2 x 5 - 80
2 x 5 - 100
1 x 5 - 120
1 x 3 - 140
Added Belt
3 x 3 - 170
Added wraps just to get some sets in them
2 x 3 - 170

https://www.youtube.com/watch?v=0gL0-lsTQWE

Not too happy but I got the work in.......

DB RDL's
1 x 10 - 32.5's
5 x 10 - 52.5's

Weighted Bridging
3 x 1min - 20kg plate

Seated DB Curls
4 x 10 - 20's

Da Za

Had to bench on Sunday as a few things come up on Monday.

Trained in Raw with COH. I would like to do all my bench sessions with COH, so we'll see what happens.

Bench
2 x 10 - 60
1 x 8 - 80
1 x 5 - 100
1 x 1 - 110
1 x 1 - 120
1 x 1 - 125
1 x 0 - 130
3 x 2 - 120

CG Foam Press
2 x 5 - 110
3 x 5 - 105

Inverted Rows
5 x 12

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

This was a good session, I was feeling quite sore from squatting the day before but with training with COH the intensity was up.

The 125 went up a bit too slow but was fine and on the 130 my set up was a bit off and it stalled about halfway up.

The 3 doubles with 120 were all PR's, as I've never doubled 120 before.
So next time I come around to doing singles I know I'll smash 130!!

Was in absolute bits after this session!!! Good times........

Da Za

Deads
2 x 5 - 100
1 x 5 - 140
1 x 3 - 160
1 x 3 - 180
5 x 3 - 200 - Added Belt

https://www.youtube.com/watch?v=YmxUuNYm2Wo

BB Step Ups
5 x 10 - 65

Plate Abs
5 x 10 - 10kg plate

Farmers Shrugs
4 x 15 - 50's

Da Za

Trained in RAW this evening...........

DB Bench
2 x 10 - 30's
5 x 8 - 45's

DB Flys
2 x 12 - 12.5's
3 x 12 - 22.5's

Leaning Strict DB Rows
1 x 12 - 50
3 x 10 - 65

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

Neutral Grip Pulldowns
3 x 10

Ab Twists
3 x 40 - 15kg plate

Cable Lateral Woodchoppers
3 x 12each side

I'm feeling fairly good these days, the sessions spaced out is definitely helping.

Hanley

Deadlifts are improving playa.

Da Za

Hanley wrote: »

Deadlifts are improving playa.

If only I'd stop tearing a callus.....

Da Za

Squats
2 x 8 - 80
1 x 5 - 100
1 x 5 - 120
1 x 3 - 140
Added Belt
5 x 3 - 167.5

DB RDL's
1 x 10 - 32.5's
5 x 10 - 52.5's

Weighted Bridging
3 x 1min - 20

Ring Chins
3 x 5

Seated DB Curls
4 x 8 - 22.5's

Da Za

Bench
2 x 10 - 60
1 x 8 - 80
1 x 5 - 100
5 x 3 - 115

CG Foam Press
5 x 5 - 105

Inverted Rows
5 x 12

DB Front Raises
1 x 10 - 12.5's
4 x 8 - 20's

Weighted Side Bridging
3 x 45secs each - 10 plate

DB Side Bends
3 x 12 each side - 32.5's

The bench I used in Ironside today makes it very difficult for myself to unrack it. This is because the J hooks incline a lot. This then puts a lot of strain on my biceps and makes it fairly uncomfortable. Regardless of this I hit the numbers I wanted.

Bench is progressing well atm. I may change my bench day around as I would prefer to bench with COH. I think I'd benefit a lot with benching with him, I would hope he would too but........

COH

Da Za wrote: »

Bench is progressing well atm. I may change my bench day around as I would prefer to bench with COH. I think I'd benefit a lot with benching with him, I would hope he would too but........

Totally agree, its great to have someone to pick up the weights and sh*t :pac: