Bring The Pain!

banshee_bones

Back to the gym tonight after a weeks holidays, urgh.

Front Squat

22.5KG

x5
x5
x5

Shoulder Press

17KG

x5
x5

couldnt get the third set, this sucked something awful, think I will have to strip it back. Afterwards I read I was only supposed to add 1kg max a week, obviously its a bit too much.

RDL

25KG

x6
x6
x6
x6

banshee_bones

Past week has just been a total write off, booze, too much food and practically no training.

Tonight

Bench
22.5KG

X5
X5
X5

Back extensions

Facepulls

Just an awful waste of a session

banshee_bones

Tonight

Front Squat 22.5kg

X5
X5
X5

Batwings

X10
X10
X10

Deadlift

30kg
X5
40kg
X3
50kg
X3
55kg
X5

Oh and some lad asked me while I was there "do you not get intimidated by all the guys here" (Ironside) I laughed at him and said "Hell No! Everyone here is really sound"

G86

Just looking over your log there and wondering why you're front squatting as opposed to back squatting? Something to do with the shoulder issue?

Well done with the DL pr also, big difference since I last saw you deadlifting.

banshee_bones

Tonight

Sami in a desperate effort to recruit girrllzz for the powerclean comp on Saturday spent an hour doing powerclean technique work with me.
Worked up to 20kg

Man has the patience of a saint! Im about as explosive as a wet leaf!!

banshee_bones

G86 wrote: »

Just looking over your log there and wondering why you're front squatting as opposed to back squatting? Something to do with the shoulder issue?

Well done with the DL pr also, big difference since I last saw you deadlifting.

Howya stranger! I suppose I started off front squatting because of the shoulder issue as a way of working around it and getting my strength up, guess il start back squatting if my shoulder mobility ever gets to the point where its not painful to do so, its come a lonng way but im not quite there yet!

banshee_bones

Last Night

Warm Up

Front Squat

25KG

X5
X5
X5

Shoulder Press

15KG

x5
x5
x5

RDL

27.5KG

x6
x6
x6
x6

banshee_bones

Tonight

Warm up

Bench

25kg

X5
X5
X5

Every.single.rep was a grinder.

Facepulls

X10
X10
X10

Back Extensions

X10
X10
X10

Hanley

How long are those sessions taking ya outta interest?

banshee_bones

Minimum 45 minutes, but usually an hour. I do warm up sets which I dont log (maybe I actually should ) and if im deadlifting maybe add anything up to a half hour to that

Hanley

banshee_bones wrote: »

Minimum 45 minutes, but usually an hour. I do warm up sets which I dont log (maybe I actually should ) and if im deadlifting maybe add anything up to a half hour to that

Haha ok that makes a bit more sense so!!! Do you do a lot of mobility/soft tissue work included in that time too?

re: logging it - ya only need to record what you want, it's your log!

banshee_bones

Ah I used to log my warm up but I post alot off my phone so its a bit of a pain!

Warm up is....mini band pull aparts, band dislocates, floor slides, hip flexor stretch, the swastika stretch (i dont know what its actually called but you demo'd it at one of heffs talks) scap push ups, bird dogs,lat stretches and depending on how im feeling I may throw in some quality time with the rumble roller!

banshee_bones

Tonight
Warm up

Front squat
25kg
X5
X5
X5

Bat Wings
X10
X10
X10

Deadlift

40kg
X5
50kg
X5
55kg
X5
57.5kg
X1

banshee_bones

Tonight

Was supposed to be squatting but doms put a stop to that.

Warm up

Assisted pull ups

Amm. No.

Bench 25kg
X4
*rerack*
X1
X2
*got pinned*

22.5kg
X5
X5

So my bench has gone backwards. Fabulous.

Prowler
Wanted to see how hard/easy it was

Yeah, wont be doing that again either.

Back Extensions

X10
X10
X10

Facepulls
X10
X10
X10

Inspector Coptoor

What's going on here?

Hanley

Liam Henners257 wrote: »

What's going on here?

Looks like one of those sessions where everything just goes sh*t, and then the wheels fall off. Been there. It sucks. Take it on the chin and move on!!

banshee_bones

Hanley wrote: »

Looks like one of those sessions where everything just goes sh*t, and then the wheels fall off. Been there. It sucks. Take it on the chin and move on!!

This!

Nervous Wreck

banshee_bones wrote: »

This!

Or, more specifically, this:

Hanley wrote: »

Take it on the chin and move on!!

Train twice as hard tomorrow!

banshee_bones

Tonight
Warm up

A1. Press
15kg
X5
X4
X5

A2. Inverted Rows
X4
X4
X5

B. Deadlift
40 x 5
45 x 5
50 x 5

C1. Plank 2 x 60seconds
C2. DB Curl 2 x 8

DB Thruster x5
Renegade Row x5

Weight is down 5kgs in two weeks happy out!

banshee_bones

Tonight

Warm Up

A. Inverted Row

x4
x4
x4

B1. Lying DB Press (8kg DBs)

x8
x8
x8

B2. Face Pulls

x12
x12
x12

C. Front Squat

20KG

x5
x5
x5
x8

D1. BB Curl ( EZ-bar)

x12
x12

D2. Plank

60sec
30sec
30sec

E. DB Thruster **

x8
x8
x8



**I hope whoever invented these is burning in hell.

banshee_bones

Last night : Fundamentals Class @ South Dublin Strength & Conditioning

Warm Up

3 rounds of

10 x Scorpions
10 x Step Throughs
10 x Fire Hydrants
10 x Scap Push Ups
10 x Glute Bridge

A. Press

15KG

x5
x5

15.5KG

x5
x5

B. Deadlift

30KG x 5
40KG x 5
50KG x 3
50KG x 3
60KG x 5

C1. Kettlebell Swing (12kg)
C2. Push Up Ladder
^^^
Working back from 10 for time....

banshee_bones

Havent been able to train all week due to a cold. bleugh, still can't shake it so decided to take some caffeine and get on with it...

Fundamentals Class @ South Dublin Strength & Conditioning

Warm Up

3 rounds of

Cossack Squat 10 e/s
Scap Push Ups 10
Fire Hydrants 10 e/s
Glute Bridge 10
Floor Slide 10

A1. Push Press

15KG x 5 x 4
20KG x 5 x 2

A2. Band Pull Aparts

10 each time

B. Inverted Rows

Max effort 3 rounds

ehhh can't remember, (5,4,) (5,5,) (4,4) or something like that. Leg drive, too much, hilarious to watch apparantly!

C1. Dumbell Thrusters
C2. Renegade Rows

15 each. Four rounds .These sucked.

Edit: corrections, I must have been to busy trying not to die instead of counting reps!

banshee_bones

^^^ head cold turned into sinus infection. :rolleyes:

Last Night

Fundamentals Class @ South Dublin Strength & Conditioning

Warm Up

3 rounds of

Scorpions x 10
Scap Push Ups x 10
Clams x 10
Fire Hydrands x 10
Trunk Twists x 10

A1. Bench

15KG X 5
17.5KG X 5
22.5KG X 5
25KG X 5

A2. One Armed Row

x15
x15
x15
x15

B. DB Complex

5 x DB Clean and Press e/s
10 x Goblet Squats
15 x DB Swing

5 Rounds in 5.48.

banshee_bones

Today @SDSC

Warm Up

Scap Push Up
Glute Bridge
Hip Flexor stretch
Band dislocates
Fire Hydrants

DB press
8kg
4 x 12

DB Row
8kg

4 x 12

Back Squat
20kg
X5
25kg
X5
30kg
X5
X3* elbows gave out

Front Squat
30kg
X3

Plank 60 seconds

Kb swings

12kg x 10

banshee_bones

Last night in Ironside...

Warm Up

Glute bridge
Fire Hydrants
Scap Push Ups
Band Dislocates
Some other stuff

A. Inverted Row: 2,2,2,2 (looks like that extra holiday weight is taking it's toll)

B1. Lying DB Press

8kg DB's
x5
x5
x5.

B2. Face Pulls:

x12
x12
x12

C. Front Squat:

Time to break out these bad boys! :pac:


20kg x 5
20kg x 5
30kg x 5*
35kg x 3 -P.R**

(*Easier than last week, it's obviously the shewz! )
(**these were probably ugly as hell)

D1. BB Curlwith EZ-bar

x12
x12

D2. Plank
30 secs x 2

E. DB Thruster

6kg
x8
x8
x8

daveyc21

banshee_bones wrote: »

20kg x 5
20kg x 5
30kg x 5*
35kg x 3 -P.R**

Nice pr good to see them coming along well.

banshee_bones

Last Night

Fundamentals Class @ South Dublin Strength & Conditioning

Warm Up

3 rounds of

Floor Slides x 10
Scap Push Ups x 10
Mountain Climbers x 10
Supine Scorpion x 10
Glute Bridge x 10

A: Deadlift

40 x 5
50 x 5
60 x 5
70 x 2- Rep P.R

B1: KB Swing x 5
B2: KB Squat x 5

x 5 w 12kg KB

C: Russian Twist

w 5KG Bumper Plate
2 x 10

banshee_bones

This morning at Ironside . . .

Warm Up

Press

15kg

x5
x5
x5
x5
x5

Inverted Row

x2,2,3

Face Pulls

x12
x12

Back Squat

20kg x 5
20kg x 5 - Owwwwww

Fuck This

Front Squat 20kg x 5

Ok lets try this again...

Back Squat 30kg x 5 ...No, still hurts

Front Squat 30kg x 5

One more time... :rolleyes:

Back Squat 30kg x 5

Really who needs a back squat anyway?


DB Clean and Press x 10 e/s
DB Goblet Squat x 10
DB Swing x 10

x 4 rounds

banshee_bones

Last night in Ironside..


A. Inverted Row:

2,2,3

B1. Lying DB Press: 8kg DB's.

x8
x8
x8

B2. Face Pulls:
x12
x12
x12

C. Front Squat:
20kg x 5
20kg x 5
20kg x 8

D1. BB Curl
EZ-bar
x12
x12
D2. Plank 30 seconds x 2

E. DB Swings 8kg
x10
x10
x10

banshee_bones

Last Night

Fundamentals Class @ South Dublin Strength & Conditioning

Warm Up

3 rounds of

Band Pull Apart x 10
Reverse Lunge w/twist x 10
Dislocates x 10
Cossack Squat x 10
Overhead Squat x 10

A: Squat

20KG x 5
22.5KG x 5
25KG x 5
30KG x 5
37.5KG x 5*- P.R

B: T-Bar Row

25KG x 12
25KG x 12
27.5KG x 12

C1: Kettlebell Swing 5 x 15 12kg KB
C2 Burpees** 5 x 5

*Weight and Rep PR

**did 15 burpees on my first round, couldnt understand how everyone else had theirs done so quickly, considering it was my first time doing them I just thought I sucked really bad :pac: