Woof Woof Pow Pow

Da Za

Hanley wrote: »

Squats back up over 90% already?!???

90% to be exact........may be retarded but we'll see how it goes!

Hanley

Da Za wrote: »

90% to be exact........may be retarded but we'll see how it goes!

90.47%, actually

Da Za

Benched in Ironside yesterday........

Bench
2 x 10 - 60
1 x 8 - 80
1 x 5 - 100
1 x 3 - 110
3 x 3 - 120 - felt odd-rings are wider apart and thus my grip was too

Bench against bands
3 x 3 - 100+ Purple bands

Foam Press - Comp Grip
1 x 2 - 125 - racked it after the 2nd
3 x 3 - 120

BB (Dead Stop) Rows
1 x 10 - 60
4 x 8 - 90

DB Front Raises
1 x 10 - 10's
4 x 10 - 17.5's

EZ Curls
1 x 10 - 32.5
4 x 10 - 47.5


Happy how this session panned out. Used the comp bench, it's a bit soft and quite low. It made it difficult to bench but this can only be a good thing.

Da Za

This was my first pull session since the meet. The pulls from the floor moved well but the block pulls were a bitch.

Usual Warm Up

Deads
2 x 5 - 100
1 x 5 - 140
1 x 2 - 180
1 x 2 - 200
Added Belt
3 x 2 - 220

Block Pull
2 x 2 - 232.5

Squat - Beltless
2 x 8 - 60
2 x 5 - 100
3 x 5 - 140

GHR Abs
3 x 10 - 25kg on forehead

BB Shrugs
1 x 10 - 100
3 x 10 - 140

I've decieded to squat beltless during the week as my beltless squat is ****e, this can only help my squat (I hope)!!

Da Za

Did this session last night in my hood.

4 lengths of green

Dynamic Warm Up
Hamstring Walk
Lunges
Leg Swings
Quad Walk

Hamstring Stretches

Set 1
Ladders
2 feet through +10m sprint (Start with right foot)
2 feet through +10m sprint (Start with left foot)
Side 2 Side+10m sprint (Start with right foot)
Side 2 Side +10m sprint (Start with left foot)
1 Foot through +10m sprint

Hurdles
2 feet through +10m sprint (Start with right foot)
2 feet through +10m sprint (Start with left foot)
Sideways +10m sprint (Start with right foot)
Sideways +10m sprint (Start with left foot)
Hops through the hurdles +10m sprint

Set 2 - Repeat of 1

Set 3 - Repeat of 1

Decent session last night, hopefully I'll be able to keep at this every week.

Used to do this when I was training for rugby in school, got fairly fast going into 6th year.

Inspector Coptoor

condition the ring out of it.

sub 110 by end of August Daz!

the drifter

another one for the conditioning wagon...fair play lad.

COH

Another one bites the dick dust

Da Za

Was fairly tired and not arsed going into this. Once the girl I like left, I pretty much wanted to go as well!!

Usual Warm Up

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

DB Bench
1 x 10 - 42.5/45
- either/or hardly any of the DB's match, so for the next 3 sets I dropped to 37.5 as I could find a pair. Was very strict to hammer the tri's.

2 x 10 - 37.5's
1 x 9 - 37.5's - paused the last rep and wasn't arsed to press but my tri's were fried!!

DB Flys
3 x 12 - 12.5's

Seated CSR
1 X 10 - 80
4 X 10 - 120 - alt grips

Seated DB Cleans
3 x 12 -15's

DB Side Raises
3 x 10 - 12.5's

Plate Twists
5 x 30 - 20kg plate

DB Conc Curls w/Andrew G
4 x 10 - 12.5

Lat Pulldown
3 x 10 - Plate 7

columok

Da Za wrote: »

Was fairly tired and not arsed going into this. Once the girl I like left, I pretty much wanted to go as well!!

Que?

Da Za

columok wrote: »

Que?

Trained in Raw last night!!

itsallaboutheL

Awww. BBW?

Da Za

Sat - 06/08/2011

Squat - 3 x 2 - 180

Mon - 08/08/2011

Bench - worked up to a single with 130

Wed - 10/08/2011

Deads - 3 x 2 - 210
Block Pull - 2 x 2 - 220

Thurs - 11/08/2011

CG Bench - 4 x 8 - 100

Sat - 13/08/2011

Squat - Up to 170 x 7

Mon - 15/08/2011

Bench - 110 x 5, 2 x 5 - 115

Tues 16/08/2011

Deads - 3 x 2 - 230
Block Pull - 180 x 2, 200 x 2, 240 x 1

Da Za

I'll be starting this up again soon.

I'll be doing a new revolutionary programme.

See http://www.boards.ie/vbulletin/showthread.php?t=2056452001 for my write up of the GPC Worlds.

I've plenty of things to work on, I'm NOW excited.

Da Za

Woof woof...............

So I'm changing my squat tekkers and working (trying) on my pull technique throughout this cycle.

My sciatica was killing me, going down from my left groin. Ah well

Usual Warm Up (From before) - included dislocates

Squat
2 x 8 - Bar
1 x 5 - 60
1 x 3 - 100
4 x 10 - 127.5

Set 4

https://www.youtube.com/watch?v=hhzkx70ZfKk

Deadlift (Trying to work on technique, I can't arch!!)
2 x 5 - 60
1 x 5 - 100
5 x 5 - 140

Set 5

https://www.youtube.com/watch?v=zonQLK0r630

I keep an arch and then boom gonzo.

GHR Abs
3 x 20 - BW

That's all she wanted.....

COH

A - Sciatica? Since when?

B - Stop saying tekkers. you'll have red hair and a **** bench next.. oh wait... :pac:

Da Za

COH wrote: »

A - Sciatica? Since when?

B - Stop saying tekkers. you'll have red hair and a **** bench next.. oh wait... :pac:

A) Since yesterday, was rolling on a ball yesterday and 1+1 = The rolling caused it

You're just jelly:D

Da Za

Usual Warm Up malark......

Bench
3 x 8 - 60
3 x 12 - 85

CG Incline
5 x 8 - 60

Inverted Rows
5 x 12 - BW

DB Front Raises
1 x 10 - 10's
3 x 10 - 16's

CS Reverse Flys
3 x 10 - 10's

Seated DB Curls
1 x 10 - 16's
3 x 10 - 20's

Standing DB Curls
3 x 10 - 16's


Benching was fine but rep work is tough. I felt I kept my line fairly well.
The CG Inclines were sick, these were fairly tough to be honest and piss weak.

The rest of the session was grand, got a good pump on.

My Quads are sore.........

Da Za

Headed to the gym with Drifter this evening, we both got our squat on.

Lama got his deload on!

Drifter cursed the unracking of the squats, was fairly uncomfortable today, bar kept rolling. It is what it is.

Mid back was also fairly sore today while squatting. Just so you know.

Squats
2 x 8 - bar
1 x 8 - 60
1 x 5 - 80
1 x 3 - 100
1 x 3 - 120
5 x 8 - 137.5

https://www.youtube.com/watch?v=kW1O4Kn1CMA

Rack Pulls
2 x 5 - 60
1 x 5 - 100
1 x 5 - 130
1 x 5 - 140
5 x 5 - 150

https://www.youtube.com/watch?v=S9eByvfVZrg

BB Holds
60kg x 30secs
100kg x 30secs
140kg x 30secs

https://www.youtube.com/watch?v=1rkxSGFskUM

the drifter

Da Za wrote: »

Drifter cursed the unracking of the squats, was fairly uncomfortable today, bar kept rolling. It is what it is.

horrible god awful thing to be unracking out of....

and my second setup wasnt much better...

d'Oracle

That was you in the camo, Drifter?

the drifter

d'Oracle wrote: »

That was you in the camo, Drifter?

Yip

d'Oracle

Ah sure if I'd known I'd have thrown something at you.:p

Da Za

Had a long day on Saturday, headed to Raw after a lecture. My lectures at the weekend will pick up significantly in the new year untill the exams so I'll be busy as hell after Christmas especially with new plans which are coming to the fore.

BB Floor Press
2 x 8 - 60
1 x 5 - 80
5 x 5 - 90

DB Flys
1 x 12 - 10's
3 x 12 - 15's

DB (DS) Rows
1 x 10 - 50
3 x 10 - 60

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

DB Side Raises
3 x 10 - 10's

BB AB Rollouts
3 x 10

EZ Curls
4 x 12 - 35 or something

My ABS were still hurting yesterday badly from the whole of Wk1 but especially the rollouts.

Oh and I had the FEAR badly yesterday which didn't make me particularly motivated to say the least. IDIOT!!!!

Da Za

Motivation going into this was lowwwwww...............but got work in.

Squats
2 x 8 - Bar
1 x 5 - 60
1 x 3 - 100
1 x 3 - 120
6 x 6 - 147.5

Deadlift (Beltless)
2 x 5 - 60
2 x 5 - 100
1 x 5 - 140
5 x 5 - 150

GHR Abs
3 x 15 - BW - Abs were in bits

Standing DB Curls
3 x 10 - 18's

Actually had a great session last night, I'll get the vids up later.

I really felt as if my deadlift technique is coming on, again that little tip from Drifter. Guess we'll see what people think when I put up the vids.

Da Za

https://www.youtube.com/watch?v=XTA7vHtkq-c

https://www.youtube.com/watch?v=GoHhwU8kokQ

Da Za

Bench
3 x 8 - 60
2 x 5 - 80
1 x 13 - 90 - Supposed to be 12.

https://www.youtube.com/watch?v=u2-HsRH2O58

CG Inclines
1 x 8 - 60
2 x 8 - 65
2 x 8 - 70

Inverted Rows
5 x 12 - BW

DB Front Raises
1 x 10 - 10's
4 x 10 - 16's

DB CS Reverse Flys
4 x 10 - 10's

Da Za

Friday was a long ass day for me in work. Got to Ironside later than normal but got my work done.


Squat
2 x 8 - Bar
1 x 5 - 60
1 x 3 - 100
1 x 1 - 130
8 x 4 - 155

https://www.youtube.com/watch?v=CXh-Vc5ffrc

Deficit Pulls
2 x 5 - 60
2 x 5 - 100
5 x 5 - 140

https://www.youtube.com/watch?v=9WcqVF8Mhlk

BB Holds
1 x 30secs - 100
2 x 30secs - 150

This session was a toughy tbh, the holds were a b*tch as well.

Da Za

Tried out COH's squat suit before training, well I tried to get into it. I was tight was hell, well I know that's the way it's going to be.

Can't wait to get my shirt and suit and then time to rumble.

Yesterdays training:

BB Floor Press (Comp Grip)
2 x 8 - 60
1 x 5 - 80
5 x 5 - 92.5

DB Flys
1 x 12 - 12.5's
3 x 12 - 15's

DB (DS) Rows
4 x 10 - 50 - Hand's were in bits from the BB Holds on Friday so took it handy

Seated DB Cleans
3 x 10 - 15's

DB Side Raises
4 x 10 - 12.5's

BB AB Rollouts
3 x 10

EZ Curls
4 x 12 - 40

Got in a decent session but was knackered throughout.

Da Za

Back to 10's....FML

Got my new Black Rumble Roller last night, it's a nice piece and tough as hell. LaMa is a softburger and couldn't hack it, so I took the black instead of the blue one.

To last nights training:

Squats
2 x 8 - Bar
1 x 8 - 60
1 x 3 - 100
1 x 1 - 120
4 x 10 - 142.5

Deadlift (Beltless)
2 x 5 - 100
1 x 5 - 140
5 x 5 - 160

GHR ABS
3 x 25 - BW

This session was a c*nt!

The first 2 squat sets went grand and then I was sucking diesel.

Also used a thumbless grip while squatting, (Ala jameshanleyie), really fired up my forearms and definitely kept me more upright.

Vids.........most likely tomorrow.