Bring The Pain!

banshee_bones

Tonight

My knee has started giving me grief past few days, been foam rolling which has been beyond painful but it seems to be slowly working.

Shoulder press
X8
X8
X8

RDL
20KG
X8
X8
40KG
X6
X6
X6

columok

banshee_bones wrote: »

Today

Warm Up

Front Squat

20KG
X5
X5
25KG
X5

Bench

20KG
X5
22.5KG
X5
25KG
X4-p.r

Deadlift

40KG
X5
50KG
X5
80KG
X0
X0
70KG
X0
65KG
X2-rep.pr

Front squat coming along!!!

banshee_bones

Form is questionable id say! Right knee still likes to shake and drift in too!

banshee_bones

Tonight

Warm up

Foam rolling

Front Squat
20KG
X5
X5
25KG
X5

Bench
20KG
X5
X5
22.5KG
X5

Deadlift

40KG
X5
50KG
X5
55KG
X5

Everything just felt heavy today

banshee_bones

Tonight

Warm Up

Front Squat
20KG
X5
X5
30KG
X5-pr

Shoulder press
X10
X10
X10
X10

RDLs
25KG
X8
X8
27.5KG
X8
X8

banshee_bones

Today out in South Dublin Strength and Conditioning...

Warm up

Front Squat

warmup w 20KG

25KG
x5
x5
x5

30KG
X3

27.5KG
x5
x5
x5

Back Squat*

Tested this to see how Im fixed mobility wise, its still a bit uncomfortable but it's deffo on the mend.

15KG
x5
x5

Bench

20KG
x3
25KG
x3
22.5KG
X3
25KG
X3

Deadlift

40KG
x5

50KG
x5

70KG
x1

72.5KG
x1- PR

72.5KG
X0

75KG
X1- PR

https://www.youtube.com/watch?v=n9WirxZ4pGo

Very Happy with today.

banshee_bones

Tonight

Warm Up

Front Squat
15KG
X5
X5
X5

Bench
15KG
X5
X5
X5

Deadlift
50KG
X5

banshee_bones

Tonight

Warm Up

Front Squat
15KG
X5
X5
X5

Bench
15KG
X5
X5
X5

Deadlift
50KG
X5

Dotcomdolly

banshee_bones wrote: »

Today out in South Dublin Strength and Conditioning...

Warm up

Front Squat

warmup w 20KG

25KG
x5
x5
x5

30KG
X3

27.5KG
x5
x5
x5

Back Squat*

Tested this to see how Im fixed mobility wise, its still a bit uncomfortable but it's deffo on the mend.

15KG
x5
x5

Bench

20KG
x3
25KG
x3
22.5KG
X3
25KG
X3

Deadlift

40KG
x5

50KG
x5

70KG
x1

72.5KG
x1- PR

72.5KG
X0

75KG
X1- PR

https://www.youtube.com/watch?v=n9WirxZ4pGo

Very Happy with today.

He's right you DO have it! Going great.

banshee_bones

Today

Front Squat
15KG

X5
X5
X5

Shoulder Press
X10
X10
X10

RDL

Up to a measly 30KG
X8
X8
X8
X8

Currently on a high protein,high fat, very low carb eating regime at the moment. Waiting for this alleged energy spike that everyone reports.....

banshee_bones

Today

Front Squat
15KG

5x5

Bench
15KG

5x5

Deadlift

40KG
X5

60KG
X5

70KG
X1

Happy with the deadlifting given that I thought I wouldnt be up to much today.

banshee_bones

Tonight

Front Squat

17.5KG

x5
x5
x5

Bench

17.5KG

x5
x5
x5

Deadlift

40KG
x5

70KG
x1

60KG
x4

banshee_bones

Tonight

Front Squat

17.5KG

x5
x5
x5
x5
x5

Standing Press

15KG Bar

x5
x5
x5

RDL

bar x 6
30KG
x6
x6
x6
x6

Inspector Coptoor

Getting the volume in on the front squats.

Good stuff.

Hanley

No upper body pulling exercises in there at all?

banshee_bones

I just do what I am told, I leave the programming to Dave McConkey

Hanley

banshee_bones wrote: »

I just do what I am told

You'll make a great wife for someone so!!

banshee_bones

Tonight

Warm up

Iv graduated to using a rumble roller...hit the quads and IT bands...

Front Squat

17.5KG

5x5

Third set felt really solid.

Bench
17.5KG

5x5

Deadlift

50KG
x5

70
x1

The 70 felt stupid heavy. Ugh.

Nervous Wreck

Your bench has gone backwards?

banshee_bones

Nervous Wreck wrote: »

Your bench has gone backwards?

No. My bench is fine, as was my squat, there was no consistency with my overall numbers, they were very up and down so Dave reset my program, restart at 15KGs and add 2.5kg each week so I would be hitting solid numbers in a few weeks.

Hanley

banshee_bones wrote: »

No. My bench is fine, as was my squat, there was no consistency with my overall numbers, they were very up and down so Dave reset my program, restart at 15KGs and add 2.5kg each week so I would be hitting solid numbers in a few weeks.

Good approach.

Linear periodisation isn't cool or sexy, but it's bloody effective.

banshee_bones

Hanley wrote: »

Good approach.

Linear periodisation isn't cool or sexy, but it's bloody effective.

Ah yeah totally, the numbers were all over the place sure and Dave said my head would eventually be melted if it went on like that so best to just do it now.

Nervous Wreck

banshee_bones wrote: »

No. My bench is fine, as was my squat, there was no consistency with my overall numbers, they were very up and down so Dave reset my program, restart at 15KGs and add 2.5kg each week so I would be hitting solid numbers in a few weeks.

Ooooookay, I thought your old shoulder issue may have recurred there when I saw that. Good stuff!

banshee_bones

Today

Warm Up

Rumble Roller x quads, IT bands, Hips... no pain, this can only be a good thing!

Front Squat

17.5kg

x5
x5
x5

Threw in one set for a back squat, it feels completely foriegn to me, pretty certain I'm doin it wrong too :pac:

Bench

17.5kg

x5
x5
x5

Deadlift

50kg

x5

60kg

x5

banshee_bones

Tonight

Warm up

Rumble roller
Foam Roller
Hockey ball

Front Squat
20kg

X5
X5
X5

Shoulder Press

16kg

X5
X5
X5

RDL

30kg
X6
35kg
X6
X6
X6

banshee_bones

Tonight

Warm up
Foam rolling

Front Squat
20kg

X5
X5
X5
X5
X5

Bench
20kg

X5
X5
X5

Deadlift

40kg
X5

50kg
X5

76kg
X0
X0

70kg
X0


Everything tonight was solid and fast, right up to the fails.

Nervous Wreck

banshee_bones wrote: »

Everything tonight was solid and fast, right up to the fails.

Exact same thing happened to me the other day. Very disheartening but the next day was better so fuck it! Good job.

COH

Nervous Wreck wrote: »

Exact same thing happened to me the other day.

Exact same thing happened me last saturday, thus completely f*cking my prep for the worlds! All you can do is reset, recover and reconquer

banshee_bones

Feeling pretty messed up after it tbh! Not doms per se, just like alot of lower back stiffness or something! Heading out to the hurt locker this evening so il just get on with it! :pac:

banshee_bones

Tonight

Warm up

Front Squat

Worked up to 22.5kg for 5

Bench

Worked up to 22.5kg for 5

Shoulder press

15kg

Worked on getting technique right

RDL

Had Dave check my form, everything was fine I just wasnt going far enough down my shins!

Goblet Squats x 12
Kb swings x12
Mountain climbers x12

Two rounds

Powerclean technique work

Up to 22.5kg full powerclean..

Ugh. Head melt, so much damn concentration needed!