Operation:Develop actual strength

columok

This had to be a quick one since I have to go mind my nephew this evening.

Starting to properly and thoroughly warmup from now on.

Warmup: Catalyst Athletics

Backsquat: (Belt)
20x2x5
40x5
60x5
80x3
90x1
105x3x5

Ring Chins
4,4,2

Kurlov (Welbourne Variance RL)
10kgx15
12.5x10,9
12.5x7
10x9

Situps
20,20,20

columok

Press: (Belted) Things felt light today. Which was nice. Accidently started my 5x3 at 55 so ended up doing 6x3. Ah well. Hit them all.
20x2x5,
40x5
55x3
56x3
57.5x3
58.5x3
60x3
61x3
65xF (Nearly got this so tried again)
65x1 PR This went up

Incline Bench:
20x2x6
40x6
50x6
57.5x3x6

Lat Raises: (LR DB)
7.5kgx8
10x4x8

Kurlov (Slow DB)
10x4x8

daveyc21

65x1 PR


Getting there...

columok

daveyc21 wrote: »

65x1 PR


Getting there...

Thanks Dave. If that was after heavy enough 6x3 I'm reckoning actual max could be in or near 70.

columok

Backsquat (Belt)
20x2x5
40x5
60x5
80x3
100x1
107.5x5,6(Thought one was a bit high),5

Powerclean: (Aiming to do 5-8 triples. Chatted to Will Walshe last night who reckoned that ten heavy doubles could be useful too. This sounds sensible)
60x2x3
70x3
72.5x3
75x3
77.5x3
80x3
82.5x3
85x1+FAIL

Press:
40x8
50x3x7

Kurlov (Powerrack)
20x10
30x3x10

d'Oracle

So your body is working again?

columok

d'Oracle wrote: »

So your body is working again?

Still a washed up crock-o-****. But a washed up crock-o-**** doing powercleans!

Edwardius

Is your squat seeing much carryover from the curls?

columok

Dead Ed wrote: »

Is your squat seeing much carryover from the curls?

The curls are affecting my squat recovery and the squats are affecting my curl recovery. A good curling session really fries my quads with all that growth hormone. If my squats are already working my biceps maybe I need to save my curls for non squat days.

columok

Low carb and low sleep noticeable. Hopefully by week's end i'll be ketotastic

Bench:
20x2x8
40x6
60x3
75x4x3, 75x2+F

Incline:
20x2x8
40x6
60x6,5,5+F

Powersnatch (Muscle-tastic)
40x3
50x3x1
55x1
60x1 65xF, 62.5x1 PR, 65xF
If I want to get better at snatching have to snatch. But this was on a whim and don't really care at the moment.

Kurlov (Brower)
20x6,35x4x6 (supersetted with a few 20m sprints during rest)

columok

Ironically felt quite sore after Kurlov (Brower) from yesterday. Reckon its the calves tightening up and possibly irritating the nerve.

Backsquat
20x2x5
60x5
80x3
100x1
110x1 (Decided I couldn't hack volume. Thought i'd try for a single but not an absolute max if that makes sense).
120x1PR
125xF (Nerve didn't like this so bowed out in the hole)
Decided to stop until tomorrow night

Ring Chins
4x4

Did a rake of foam rolling and calf work. If all feels better tomorrow will squat tomorrow. If not better I'll press.

columok

Had a fun session with Dave and token the latest Ironsider. It's like a refuge at this point...

Press Test:
20x2x5
40x5
50x3
60x1
70xF,F,F
Am getting to my eyes nice and fast on these fellas but Dave reckons my triceps at this point are letting me down. Also the rule on pressing seems to be every 2nd day is a bad one. Since I had a good one last week today's had to go badly.

Dave reckons I need to do a dynamic upper body day to start getting some shpeed!

Double Band Press Out thingame.
4x4 (In future I've to do 8x3)

Appletini on Steroids Press
Worked up to 40x4x3 each arm

Incline Bench
20x5
40x6
60x3x6

Lat Raises
10kgx3x8

Kurlov (Monolift Powerclean Interspersal)
20x8
35x4x8

columok

Strongman w/ Uncle Tizzle, token, Garvosaurus, L-dawg and the Damonator very kindly hosted by Barry.

Strongman Circuit:
Warmup
Then 4x (Skipped out final round with spinity discomfort from sprinting on monday.)
Farmers carries (from 50 each side to 62.5 each side possibly)
Keg cleans 6,6 @30kg
Superyoke (up to about 115 i think)
Donkey Kongs 8+8
Log Clean+Press (Took it easy with this as clean was hurtin)
Tyre flips.

Good fun. Watched people sprint. Was generally abusive.

columok

Obama ruined my buzz early. Got stuck at a traffic lights waiting for 50 minutes.

Bench:
20x2x8
40x6
60x4
70x3
75x3
80x1 PR
82.5x1 PR
85xF

So my problem benching is a) my stabiliser muscles and b) pinching my shoulder blades without using my lads. So Dave had me work on a) with some comedy benching. Thanks to Garv for the teabag-spottin.

KB-Band Bench Press (16+3.75/20kg) Green
5,3,2

Incline Bench
20x2x8
40x6
62.5x5,6,5

Ring Chins
4,4 Then like a dick tried to set a gym record for widegrip weighted pullup.
+10kg F
+5kg PR
This is the new 90kg+ gym record until someone bothers to try this.

Kurlov (Fat Power)
37.5x5
35x6,6,4

daveyc21

The commitment to the kurlov is truly astounding. Inspirational is a overused word but in this case....

columok

daveyc21 wrote: »

The commitment to the kurlov is truly astounding. Inspirational is a overused word but in this case....

Thanks coach. Have nearly progressed onto the 3rd mesocycle 'Tricepskij Kickbacksikov'.

columok

Had a great series of chats with Dave tonight and now have a much better plan for progressing my shizzle. First time squatting since last weeks squat disasta.

Backsquat:
20x2x5
40x5
60x5
80x3
100x1
110x3x5

Clean + Jerk (Poor order choice rookie)
60x3
70x2x1
80x1
92.5xF,F
80x4x1
idiot

Reverse band press (Aka my new max effort press)
Double over black
80x2x3
90x6x3

Kurlov (Power slow)
30x8,8,8,6 w/ 1 min rest between sets

columok

Terrible days training for all concerned. Nerve felt angry and everything felt tight and annoyed.

Two handed band horizontal press-out-amajig...
8x3

Appletini on Steroids
30x2x3
35x2x3
37.5x4x3

Powerclean+Jerk
60x3
70x2x1
80x1 involved fugly press out so ditched the jerks

Powerclean
85x1
90xF (terrible bar speed. No jump)

Jerked around with technique and even attempt clean high pulls at 60 but everything felt crap. No pop and very stiff in my setup.

Speed Box Squats
20x3x3
40x3x3

Gah in general. Nothin really going to plan to ticked the day off and left. Ate some cheesecake.

itsallaboutheL

Alright i'll bite. What's an appletini press.

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic :pac:

Remmy

itsallaboutheL wrote: »

Alright i'll bite. What's an appletini press.

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic :pac:

I have a feeling its an offset one arm dumbell push press.Appletini as in more weight on one side of the bell than the other to help with core stability for overhead pressing.Or I could have just pulled that out of my ass..:pac:

columok

itsallaboutheL wrote: »

Alright i'll bite. What's an appletini press.

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic :pac:

Not bad Remmy.

Ok so take a corner of a room and stick a 20kg bar into the corner where the two walls meet the ground. You weight the other end. You could probably call it a t-bar press. Check out vid at 28 seconds.http://www.rosstraining.com/articles/hardcore.html

Appletini on Steroids is for dynamic day and have to keep it really really explosive. Me being a lug explains the low numbers yesterday.

itsallaboutheL wrote:

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic

Better not close-grip bench so. Have a sense of attachment to the little fellas and would hate to shame them into leaving me!

d'Oracle

itsallaboutheL wrote: »

Alright i'll bite. What's an appletini press.

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic :pac:

Its a less gay name for the one arm grappler press.

I'm not entirely convinced there is a point in doing it un-explosively.
And I'm really dissapointed that Colum didn't take the opportunity to troll the be-jesus out of you for asking.

d'Oracle

Remmy wrote: »

I have a feeling its an offset one arm dumbell push press.Appletini as in more weight on one side of the bell than the other to help with core stability for overhead pressing.Or I could have just pulled that out of my ass..:pac:

You have some excellent stuff up your ass.

Edwardius

d'Oracle wrote: »

And I'm really dissapointed that Colum didn't take the opportunity to troll the be-jesus out of you for asking.

He gave it up easy, the slag!

d'Oracle wrote: »

You have some excellent stuff up your ass.

Solid post.

columok

Reverse Band Press (Black Double)
60x3
80x2x3
95x6x3

Cleans (Tech)
20kgx4x3
50kgx4x3
w/Jerk 2x3 (Need to slow these down)

Bench (Upping the low rep volume to improve tech)
20x3x8
40x2x6
60x2x4
70x5,5,7

Incline Bench
30x10
40x10
50x10,10,10,10,7+F

Kurlov (Powersquatintensity)
30x4x10

columok

Backsquat (Operation do c. 45 under 50% warmup reps continues)
20x2x8
40x2x8
60x8
80x3
100x1
115x5 (d'Oracle reckons these were unduly high)
115x5 (Apparently better but still a little high)
115x5 (Probably similar)

Press (Technical)
20x2x8
40x2x5
50x3
60x1

Clean High Pull
20x3
55x3,65x3,
75x3,80x3,85x3,90x3

Power Shrugs (First time eva so feeling these out)
20x5
60x5
90x5
100x5, 120x5, 140x2+Fail, 130x2x5, 140x5, 150x1
These will take getting used to.

Kurlov (Powerrack)
32.5x10,10,10,9

d'Oracle

Damn you, I had to make dinner.

columok

d'Oracle wrote: »

Damn you, I had to make dinner.

Thanks to the Kurlov protocol I'm off all solids. I have to drink several anabolic 4000 kCal shakes a day. This saves more time for internet.

columok

Dynamic Upper+Body Day

Tricep Dbl Band (Green)
10x3

I supersetted these with dicking around/ skin the catting on the rings.

Appletini on Steroids
30x3
35x3x3
37.5x3x3

Powercleans:
60x3
80x1
90xF,F (Splitting after 2nd pull. Bad form. Setup position still feels sore in my spine.)
70x2x2
60x3x2

Powerclean drill (First pull, 2nd pull, powerclean)
60x6x3

Banded Low Box Squats (Green)
20x3x3
40x2x3
50x8x3

Kurlov (Powerrack)
35x10,8,10,5

columok

Reverse Band Press (Black)
60x2x3
80x3
90x3
100x6x3
These weren't great in terms of lockout but midway through Dave had me pause at top for a few seconds. Need to fix tricep weakness massively!

Band Bench (Black)
20x2x8 No Band
20x2x3 Banded
30x3
40x5x3

JM Press
20x2x8
30x4x6

Ring Chins
5x3

Lateral Raises/ Kurlov (HammerTime)
10kgx4x8 with 10kgx4x10