Operation:Develop actual strength

columok

Training history:
Rugby (school + junior club) BJJ/MMA (Few years) American football (Few weeks) Crossfit (little over a year).

Training in Ironside now and also a member of Ben Dunne's Jervis St. beside my work which is handy. Currently dealing with a flareup of an old rugby injury. Have a scar on the root of my sciatic nerve so cant really strength train my squat/deadlift for the time being. Finished training in Crossfit Ireland in March and started in Ironside a little over a week ago. Was out doing nothing for about 4-5 weeks waiting for the injury to settle.

Maxs @ 89kg-94kg
Backsquat: 110x1, (Dec) 102.5x3x5 (Mar)
Press: 60kgx1,(Dec) 55x3, 52.5x3x5 (Apr)
Deadlift: 160x1,150x5 (Dec)
Powerclean: 95kg (Mar)
Clean+Jerk: 86kg
Snatch (without pressing out) 55kg

Edit:
Bench: Never benched before

columok

First day back training since the 5th March (when I flared up the nerve root).

First day in Ironside too. Walked in to Cormac and Chad killing themselves with a prowler. This was a light day to see how much things hurt my nerve.

Back squat: Exploratory
20x2x5
40x5 (this hurt)

Press:
20x2x5
30x5
40x5
50x4 (just holding the weight hurt the spinities)
40x8
40x8

Bent Over Rows: Felt grand
R+L:25x3x8

Chins: 5,4,3,4,3,2,2,2 (25)

Barry recommended a small circuit with green band pulls, lever presses and standing skullcrushers. This was meant to be 4x8 but skull crushers were flaring things up. Think I did
Band pulls (3x8)
Lever Presses L+R (30kg) 3x8
Skull Crushers (+10kg) 8,4

Remmy

Interesting training history you got there.Snappy thread title too! Sciatic nerve pain can be an absolute bitch when it flares up.I partly impinged mine a few years back with a bad fall off a horse onto a fence.I managed to break the fence.

I'll be keeping an eye on this log.;)

columok

Ironside:

Warmed up with a 20kg snatch complex. Felt ok.

Press:
20x2x5
30x5
40x3
50x3x5 (felt grand)

Press starts: (Stupidly did these from the rack and too heavy)
80x3x6.
Next time will do these as doubles/triples and walk the bar out. Seems to be best to do them as a double at worksets +15, then another double at +20 then another at +25

Back Squat (Again exploratory
20x2x5
40x5
50x5
60x3 (felt a bit twingey)

Chins (half using the power rack frame, half using a bar)
4,3,3,3,3,3,2

Bent Over Rows
30kg L+R 3x8

columok

Ironside closed due to sprinttrackening so had to go to auld globo gym.

Press:
20x2x5
30x5
40x3
45x1
52.5x3x5 (i hit this before in december)

Chins:
5,3,3,3,3,2,2,2,2, (25)

Bent Over Rows: (Some day I'll be allowed to call these kroc rows)
30kg L+R 5x10

DB Curls: (First time EVA!)
10kg L+R: 8, 10, 8, 6

columok

Ben Dunne's Again

Press: From the Floor (Thanks Bill Starr + Ed)
20x2x5
30x5
40x3
50x1
55x3, 55x2+F, 55x2+F
50x4, 50x4

Backsquat: Exploratory but getting more tolerable
20x2x5
40x5
50x5
60x5
70x5
80x3

Dips (Alternated with Chins)
Weak: 5, 3+F, 4, 2+F (16)
Chins:
4, 2+F, 3, 1+F
Need to pick one and do it. Still want to be hitting more chins per week!

DB Incline Press: (Again First time EVA)
7.5x8
12.5x8
17.5x4 (Arms too fatigued. Too heavy)
15x4x8 (Felt too easy. Think I need to work my rests better)

columok

Remmy wrote: »

Interesting training history you got there.Snappy thread title too! Sciatic nerve pain can be an absolute bitch when it flares up.I partly impinged mine a few years back with a bad fall off a horse onto a fence.I managed to break the fence.

I'll be keeping an eye on this log.;)

Thanks dude. Yeah I'm doing 30-40 minutes of horrible stretching every day to try and help it. Physio reckons it was a bulged disc from when I played rugby. i remember being doubled over a few years ago so i guess its the remnant of that.
Need to get me a new nervous system.

daveyc21

Looking forward to seeing you in Ironside dude

columok

Thanks Dave. Looking forward to getting back in on Thursday!

columok

Hopefully last night in Jervis St. for a while. Cure damn you cure

Press: (1.25 increments show my attempt at microloading with an assymetric press. FAIL)
21.25x2x5
31.25x5
41.25x3
46.25x1
53.75x3
Enough of this Assymetric Crap
60x1
62.5x1 PR (Slow as bejeesus)
65xFAIL (FROM FLOOR)

Chins: w/ 2 minutes rest between sets
5,4,4,4,3,3 (23)
Then tried to do without managing rest 2,2,1,1,1 (2 or 3 were a little to kippy for my liking)

Bent Over Rows (3 minutes rest between sets)
20x10
30x10
30x10
30x10

Seated DB Curls (L+R Separately w 3 minutes rest between sets)
12.5x10
12.5x10
12.5x8+FR, x9+FL

Incline DB Bench (3 minutes rest between sets)
12.5x8
17.5x10
17.5x9+F
17.5x8+F

columok

Great session down in Ironside today. Had a slow run on the sprint track which feels great.

Had first session with Dave who had a look at my pressing goals and came up with a good framework for being able to pressing Godzilla like amounts of weight.

Press (Prior to Chatting to Dave and Figuring out a pressing plan)
20x2x5
30x5
40x3
45x1
53.5x5
53.5x5
53.5x5

Band press downs (Blue)
8, 8,8 Doubled band over 6,6

Appletini Press (Nice...)
20x6,35x6,40x6,45x6,47.5x6

Seated Powercleans (Sweet Baby Jesus)
20x5x6

Super Yoke Overhead Walks. (Sweet Baby Jesus Part II)
Up and Back
Up and Back (+10kg) x2

Great session. Excited about developing a press that can terrify towns and villages!

columok

Press: Some Dynamic Work. Didn't have much time. Went for speed presses.
20x2x5
30x6x3

Strongman Circuits:Dee, Ed, Eamonn and Garv came down for this!

6 Rounds of the following with weights on equipment escalating every round. Break after 3 rounds then back again.

Super Yoke Walk (Up to 40kg on it. Kept it Light)
Farmers Walk. (Think up to 45kg I think)
6x 30kg Keg Clean and Press (Used first two shelves)
8x BoxJumps (Flashbacks)
6x Donkey Kongs (L+R)
6x Log Clean+Press (15kg up to 35?)
Skipped the Deadlifts

Then there was some powerstairs shenanigans

Lastly did the overhead superyoke walk (0,10kg,10kg)

Great fun day with Barry who was very generous with his time.

columok

First night benchin with Barry who did great fun bench session with two of us.

Bench (Nice and Light as an intro)
20x3x8
40x2x6
50x2x4


Bench w/ Chains to work sticking point. Explosive off chest.
(Alternated with Appletini Press)
Warmup 30x10
40kg x10, 10, 6+1 Assist, 6+1 Assist

Appletini Press (L+R) Explosive
25x6, 35x6, 40x6R/35x6L, 35x6

Bench: Reverse Banded (Green)
80x6,90x6,90x6,110x2+F,100x3

In between Sets-Blue Band Pressdown
4x8

Sled Drag (Sweet Baby Jesus) 25m Reverse drag, 25m sled drag
50kg on sled (ok)
75kg on sled (ok)
95kg on sled (grip on chains going. Had to abandon reverse and drag for 80%).

Great session.

columok

First day going for worksets at the backsquat since the week of injury (28th of February)
Decided to try and feel around front and backsquats and see which worked for me.

Squat
20x2x5 (Back)
40x5 (Front)
60x3 (Front)
80x1 (Front)
Switched to Backsquat
80x3
90x5,90x5,90x5

DIY Glute Ham Raise (Negatives)
6,4,4

Good Mornings
20x6,30x6,40x6,45x6

Band Pull Downs (Green Band, Low Grip)
6,6,6,6

Chins (Nothing Left in Tank)
3,2,2 Done

columok

Max Effort Press Day. Got in late from work so was down around 8.15

Press:
20x2x5
30x2x3
40x3
50x1
55x3,56x3,57.5x3.58.5x3,60x2 (Talk about microloading)
63.5x1 PR
65x1 FAIL

Push Press:
65x3,70x3,75x3,80x1,85x1 FAIL

Appletini Press:
25x6, 35x6,40x6,47.5x6,47.5x6

Superyoke Overhead Walks
Up+Down Empty
Up+Down +10kg
Up +Down+15kg (Failed with 2kg to go.)

Good session. Have a much higher 1RM press if not fatigued. Be interesting to see what it is!

columok

Felt weak today so just got the stuff done and got out.

Backsquat:
20x2x5
40x5
60x3
80x1
95x3x5 (First one felt heavy. Think rack was too high. Readjusted and changed stance. Felt a lot better but still heavy)

Press:
20x10
30x10
45x7,45x7,45x6

Wide Stance Squats supersetted with Widestance goodmornings (Band on knees)
20x8,30x8,40x8

Prowler (Light as had zero left in tank)
@40kg for 10 up+downs of sideroom

columok

Bench: (Still getting used to technical feel of this so staying light)
20x2x8
40x6
50x3
60x3
65x5x3

Green band pulldowns
6,6,6,6

Appletini Press
30x6,40x6,50x6,50x6

Kurlov Protocol
20x8
10x8,10x8,15x8,15x8

DB Incline Press
20x4x7

Did some powercleans and clean and jerks at 60 which felt ok.

columok

Squats:
20x2x8
40x5
60x3
80x2
90x1
100x3x5

Band Pull Downs:
3x6 Green
1x6 Black

Glute Ham Raise (Neg)
3x3

Good Mornings
20x6,30x6,45x6,50x6,55x6,60x3x6

Chins
5x3

Kurlov Protocol (Power-rack)
20x8, 25x8, 30x3x8

Edwardius

columok wrote: »

Kurlov Protocol (Power-rack)
20x8, 25x8, 30x3x8

power rack makes you extra massive.

columok

Dead Ed wrote: »

power rack makes you extra massive.

It certainly peaked my vascularity.

daveyc21

columok wrote: »

It certainly peaked my vascularity.

Colum has gone from 1 visible vein to two after just two weeks of the patented Ironside Kurlov protocol blend. Thats a 100% improvement in vascularity in just 14 days. The Kurlov programme consists of a top secret blend of hybridised locational direct arm work designed by Atlantian scientists and only recently rediscovered by us here at Ironside!

supposedly

I call SHENANIGANS on this Kurlov protocol!

columok

daveyc21 wrote: »

Colum has gone from 1 visible vein to two after just two weeks of the patented Ironside Kurlov protocol blend. Thats a 100% improvement in vascularity in just 14 days. The Kurlov programme consists of a top secret blend of hybridised locational direct arm work designed by Atlantian scientists and only recently rediscovered by us here at Ironside!

Whats really impressive isn't just the amount of veins but the quality of vascularity. You can really see the expansion of the localised plasma stream. It felt like I was hallucinating when i looked in the mirror.

columok

supposedly wrote: »

I call SHENANIGANS on this Kurlov protocol!

You can call whatever you want. The science is what it is. If you graph the results over an inverted long inclined logarithmic axis you'll see a 1678% improvement in pump AND general circumflexional girth-dynamics. Numbers don't lie.

supposedly

Yeah, but what happens when you turn the graph on it's side and integrate the area under the curve?

columok

AMRAP 20kg Tricep kickbacks for time

columok

Max Effort Press Day. Poor night's sleep so this was a mixed one.
On the very plus side bumpers arrived in Ironside along with new dumbbells, other toys and my new liftin' belt!

Forgot logbook tonight so estimates as follows:

Press:
Warmup to 40
56x3,57.5x3,58x2+F,58x2+F,65x1F

Clean and Jerks:
60x5x1, 70x4x1, 80x3x1, 87.5x1 PR, 90x1 PR, 92.5x1F (Hit the powerclean. Narrowly failed on the jerk)

Powerclean-off with Barry:
Bunch of Fails at 100 and 97.5. Gas in tank gone.

Kurlov (Powerstairs)
30kgx3x8
with arbitrary chins 3,2

Hope fried powerclean back allows my backsquats tomorrow. Have to do my supplementary press stuff tomorrow after squattin'

columok

Backsquat: First day squattin with belt
20x2x5
40x5
60x3
80x3
90x1
102.5x3x5
This is the last weight I had squatted before my injury. Every 3x5 is uncharted territory from this point. Which is embarrassing for a 97kg adult male.

Clean+Push Press
60x3x3
70x(2+1),2,2

Band Pull Down
Blue 6, Green 4x6

Appletini Press
25x6,40x6,45x6,50x6,52.5x6

Ring Dips (w/ Blue Band)
5x5

Kurlov (Monolift) L+R
10x8
12.5x8
PUT ON BELT + USING BOX
15x3x8

columok

Note to self- Stop having power-clean offs

Bench:Starting to get the mechanics. A lot less wobbly
20x2x8
40x6
60x3
70x5x3

Powerclean off with Dave 'Continental' Costello and Garvan 'High Pull' Allen
60x2x3
70x3
80x3
90x1
97.5 twice failed.
(Note to self. Stop doing max attempt powercleans and start doing some volume)

Incline Bench: My new favourite lift
20x2x8
40x6
50x6
55x3x6

Band Press Downs: (Green)
2x10 (Badly done abzy ones)
4x10 (Gah)

Appletini Press
30x6
40x6
45x6
50x6
52.5x6
55x6

Today should have been a terrible day's training cause of sleep/stress. It was great!

supposedly

columok wrote: »

Note to self- Stop having power-clean offs

Powerclean off with Dave 'Continental' Costello and Garvan 'High Pull' Allen
60x2x3
70x3
80x3
90x1
97.5 twice failed.
(Note to self. Stop doing max attempt powercleans and start doing some volume)

Yup. That is all.

columok

supposedly wrote: »

Yup. That is all.

Look Captain Squatoff...