Bring The Pain!

Nervous Wreck

banshee_bones wrote: »

[/I]A: Squat

37.5KG x 5*- P.R

Beast!

banshee_bones

Nervous Wreck wrote: »

Beast!

Cheers, was also done without my shiny new weightlifting shoes! :pac:

Dotcomdolly

banshee_bones wrote: »

Nervous Wreck wrote: »

Beast!

Cheers, was also done without my shiny new weightlifting shoes! :pac:

Well done, that class sounds deadly.

banshee_bones

Dotcomdolly wrote: »

banshee_bones wrote: »

Nervous Wreck wrote: »

Beast!

Cheers, was also done without my shiny new weightlifting shoes! :pac:

Well done, that class sounds deadly.

Thanks

have to say i am learning loads, my kb swings are coming along slowly, didnt think there would be much to them, everyone makes them look so easy. theres a great vibe in the classes and the coaches are a solid source of motivation and support

/slightly biased

banshee_bones

Today @ Ironside

Warmup....usual stuff

A1 Press
15kg
x5
x5
x6

A2 Inverted Rows
x6
x6
x6

B Deadlift

40kg x5
50kg x5
switched to mixed grip
60kg x 3 mmmm tasty me likey!
70kg x 1
80kg x 0.25*

*i got this to my shins but i dropped it because i thought i was really rounding my back trying to get it but watching the vid it really wasnt all that bad...could have had it if i stayed with it...oh well!

C1 plank x 60 seconds x 2
C2 bicep curl 2 x 8
C3 tricep pushdown 2 x 10

*did some inverted rows on the dip rings just to try them out

D1 db goblet squat x 10
D2 db kb swing x 10
D3 db clean and press 5 e/s

Nervous Wreck

Surely the 70kg was a PR no? Well done either way, good liftin!

banshee_bones

Nervous Wreck wrote: »

Surely the 70kg was a PR no? Well done either way, good liftin!

prev pr was 70x2 and 75 x 1

banshee_bones

Last Night

Fundamentals Class @ South Dublin Strength & Conditioning

Warm Up

3 rounds of

Scap Push Up x 10
Step Through x 10
Floor Slide x 10
Trunk Twist x 10
Glute Bridge x 10

A: Strict Press

15kg x 5
17.5kg x 5
20kg x 2 fuuuuuuuu
20kg x 4- PR
20kg x 2 fuuuuuuuuuuuuu :mad:

B: Bulgarian Split Squat

6kg db in each hand

3 x 5 e/s


5 rounds of
C1: Push Up x 3
C2: DB Thrusters x 6
C3: DB Deadlift x 9

for time


Those bulgarians sucked. My balance is shockingly bad! Happy with the press pr though.

banshee_bones

im getting sick of boards, think il be taking a step back for a while

banshee_bones wrote: »

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

Tonight in Ironside..


A. Inverted Row:

5,5,8

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

x8
x8
x8

B2. Face Pulls:
x12
x12
x12

C. Front Squat:
22.5kg x 5
22.5kg x 5
22.5kg x 8

D1. BB Curl
EZ-bar + 2.5kg
x12
x12
D2. Plank 60 seconds x 2

E. DB Thrusters
x6
x4
had to stop here,felt like i was gunna spew.

banshee_bones

Last night in Ironside..


A. Inverted Row:

5,5,5

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

x8
x8
x8

B2. Face Pulls:
x12
x12
x12

C. Front Squat:
25kg x 5
25kg x 5
25kg x 5

D1. BB Curl
EZ-bar + 5kg
x10
x10
D2. Plank 60 seconds x 2

E. DB Thrusters
x5
x5

Front Squats were haaaard tonight. I did alot of the stretches from the mobility wod on front rack position, not that I have any front rack problems just thought it couldnt hurt
Really need to video them soon because my right knee was wobbling all over the place last night and my elbows were deffo dipping too much.

banshee_bones

Last Night in Ironside

Warm Up

A1: Press

17.5kg x 5
17.5kg x 5
17.5kg x 5

A2: Inverted Row
x4,4,4

B: Deadlift

40kg x 5
50kg x 5
60kg x 5


Couldnt finish out the session, was absolutely exhausted, despite having tea and taking 200mgs of caffeine before leaving work. Something has to change because I can't afford to keep having rubbish sessions like this. Going to try doing a session at the gym at work some morning this week and see how that goes.

banshee_bones

Last Night

Fundamentals Class @ South Dublin Strength & Conditioning

Warm Up

3 rounds of

Halo x 10 (both ways)
Goblet Squat x 10
High Pull e/s x 10
Windmill e/s x 10

A: Deadlift 40kg x 5
60kg x 5
70kg x 1
70kg x 0.25- Grip was way off, wasnt paying attention, one side went way up, other was fecked, so dropped it.
77.5kg x F

B1: Push Press

15kg 3 x 5

B2: Band Pull Aparts

3 x 15

Complex:2 rounds
DB Squat x 5
DB Push Press x 5
DB Thruster x 5Deadlifting two nights in a row is probably not a good idea, feeling pretty beat up today. Going to physio tonight, so should be interesting to see what the outcome of that is.

banshee_bones

Tonight

Physio at ironside with Emma.

She really put me through my paces, and unlike every other physio,chiro and physical therapist who told me to stop doing x,y,z she has a functional method with strength goals in mind and hasnt limited anything.

Very happy.

banshee_bones

My boss has set a challenge. She has decided that by the summer, we shall both be fit to go rowing in Islandbridge. SO on top of trying to rehab my gimpy shoulder, I am going to have to learn how to swim. Probably should concentrate on dropping a few kgs so I don't sink the scull!

banshee_bones

Last night in Ironside.

Was late getting to the gym last night for a couple of reasons, was absolute bedlam when I got there, every rack, every bench, every bar, every station in use. Eventually managed to score a squat rack and borrow a bar from ECB and at least got something done.

Rehab

Warm Up

Bench

15KG

x5
x5
x12

Front Squat

decided to just do a quick warm up with the 15KG since it was there

x5
x5
x5

These actually went ATG :D I kinda shocked myself on the first one when I realised I was almost sitting on the floor, I would say I even lost my stretch reflex but somehow still managed to get back up after hanging out at the bottom for a few :pac:

25KG

x5
x5
x5

Still hard, needs more work, fizzio says its most likely lack of glute activation and I have some sort of impingement on my right hip, this will be next on the to do list, most important thing was working on the shoulder mobility.

banshee_bones

Last night in Ironside.

Rehab

Warm Up


A1. Press: 15kg bar,
x 5
x 4
x 4

A2. Inverted row :
x3
x3
x3

B. Deadlift:

40KG
x5
50KG
x5
60KG
x5
70KG
x5- Rep PR
72.5KG
x1
x1
x1 -Rep PR

C1. Plank for 2 x 60 seconds.

C2. DB Curl 6kg DBs, 2 x 8.

C3. Tricep pushdown 6th pin, 2 x 12. (this was actually supposed to be 10)

D.

DB Clean and Press, (10 e/s)
DB Goblet Squat, (10)
DB Swing (10)

2 rounds

Should have done more rounds but I had been there nearly two hours, it was late, very cold and I was hungry so went home. Very happy with the deads.

daveyc21

banshee_bones wrote: »

Last night in Ironside.



40KG
x5
50KG
x5
60KG
x5
70KG
x5- Rep PR
72.5KG
x1
x1
x1 -Rep PR

Deadlifts are coming along great congrats

banshee_bones

daveyc21 wrote: »

Deadlifts are coming along great congrats

Thanks Dave, I am happy with them.

Today in Ironside

Rehab (already starting to see some progress here, delighted.)

Warm Up

Front Squat

15KG x 5
25KG x 5
25KG x 5
27.5KG x 2
27.5KG x 0 Went ATG lost concentration and dumped it in the hole.


Bench Press

15KG x 5
20KG x 5
25KG x 5


Russian Twist w 5KG plate 2 x 8.
BB Curl (EZ Bar + (2.5KG)2 x 8.

Kettlebell Swings 12KG KB

x 15
x 15
x 15
x 15

Beffy

banshee_bones wrote: »

My boss has set a challenge. She has decided that by the summer, we shall both be fit to go rowing in Islandbridge. SO on top of trying to rehab my gimpy shoulder, I am going to have to learn how to swim. Probably should concentrate on dropping a few kgs so I don't sink the scull!

I went out in a double once, swore never again! It feels like you're about an inch from the water. I stuck to the safety of an 8 Great motivator to get you swimming though.

Best of luck with it!

banshee_bones

Beffy wrote: »

I went out in a double once, swore never again! It feels like you're about an inch from the water. I stuck to the safety of an 8 Great motivator to get you swimming though.

Best of luck with it!

Cheers!

Told the crazy bitches from the boat club there wasnt a snowballs chance in hell I was goin sculling! fuck that shit! I would die! Deffo going out in an 8! Also making sure I will be in the middle, nice and safe! :pac:

Beffy

banshee_bones wrote: »

Cheers!

Told the crazy bitches from the boat club there wasnt a snowballs chance in hell I was goin sculling! fuck that shit! I would die! Deffo going out in an 8! Also making sure I will be in the middle, nice and safe! :pac:

I always found the back a good spot to hide

banshee_bones

Last night: Fundamentals @ South Dublin Strength & Conditioning

Warm Up

12 x Goblet Squats (12kg KB)
12 x KB Swings (12kg KB)
RDL Stretch
Single leg stretch thing


A: Bulgarian Split Squats

BW 2 x 5

My balance is still shocking in these

B: Front Squat

15KG
x5
x5
25KG
x5
x5
x5

Right knee is tracking inwards a bit, so trying to work on preventing that.

C1: 15 x DB Thrusters
C2: 15 x KB Swings (12KG KB)

3 rounds, 4.58

banshee_bones

Last night in Ironside

Warm Up

A1. Press: 15kg bar, 1 x 5, 1 x 5, 1 x 5

A2. Inverted row : x5 x5 x5

B. Deadlift:

40KG x 5
50KG x 5
60KG x 5
70KG x 5

C1. Plank 2 x 60 seconds.

C2. DB Curl 6kg dbs, 2 x 8.

C3. Tricep pushdown 2 x 10.

banshee_bones

Today in SDSC

warm up

Inverted Rows
x5
x5
x5

DB bench press 8kg db
x8
x8
x8

Facepulls
x12
x12
x12

Front Squat
15kg
x5
X5
25kg
x5
x5
30kg
x5
32kg
x5-PR

Really happy with today the squats were fast and strong. depth was a smidge on the not quite parallel side for one or two according to the lads but nowt to worry about.

banshee_bones

Last Night in Ironside

Rehab

Warm Up

Face Pulls
x12
x12
x12

Bench Press

20KG x 5
20KG x 5
25KG x 4-didnt have the safeties in so had to rerack,was a bit of a grinder,annoyed at missing my last rep I went for
25KG x 3

Front Squat

20KG x 5
25KG x 5
25KG x 6


Russian Twist w 5KG plate 2 x 8.
DB Curl 2 x 8.

Kettlebell Swings 12KG KB

x 12
x 12

Not my best effort but I had doms and I was tired and hungry.

banshee_bones

Wicked headache tonight probably shouldnt have bothered even attempting to train but i forced myself to go.

Bench...only did this because it involved lying down

20kg
x5
x5
x5
x5
25kg
x5

Front Squat
20kg
x5
x5
25kg
x5

banshee_bones

Last night: Fundamentals @ South Dublin Strength & Conditioning

Warm Up

3 rounds of

Lunges with twist
Mountain Climbers
Scap Push Ups
Hip Flexor Stretch

Deadlift up to a heavy 5

40KG x 5
50KG x 5
60KG x 5
65KG x 5

7 rounds of

5 x DB Squat Clean
5 x Squat
5 x DB Push Press Foam Rolled when i got home and did some of my shoulder rehab, really need to 'crack' my back. Got there eventually and felt much better after it. Pretty sore today though.

banshee_bones

Was sick with a vomiting bug at the weekend so had the fear about going back to the gym last night.

Warm Up

usual stuff

Front Squat

15kg x 5
*stretch*
15kg x 5
25kg x 5
35kg x 5-rep pr

Bench

20kg
x8
x8

Core

Inspector Coptoor

Good work.

Fair play for going in when you were feeling like a boiled ****€