Operation:Develop actual strength

token

Yup that's the plan. Then I'm switching to press/push press. There is no bench press on the battlefield etc...

d'Oracle

columok wrote: »

Gym is incredible. Great to see Sami + co. in! Should bring a great energy to the place!

Have a cold today so was umming and ah-ing about training and what I'd do.
Meant to be max-week so finally tricked myself into doing it!

Press
20x3x3
40x2x3
50x1
65x1
Did a walkout with 95kg!
75x1 PR +4kg
Took an age to finish final 1/3 but got there!!!!! :D
Next stop 80kg!

Bench
20x2x8
40x5
60x5x10

Rev Hyper
10s @10kg,20kg,30kg,40kg,50kg

Rowing: Lungs not great due to cold
random broken 1200m full of sprints, shtops etc.
3x200m:36.7,36.5,36.1
Figured the anerobic was the way to go!

Good job, chief.

columok

Benchapalooza starring Damon Eegan and Dave 'Grippy Seat' Costello

Bench
20x8
40x5
60x3
80x1
87.5x1
95xF
95x1 PR+2.5kg
100xF (Will have this in 3/4 weeks)

60 deg Incline Bench: Garlov
20x8
40x6
60x4
70x1+F
80xF gah

Rowing
200m: 35.2
200m: 34.4
200m: 36.0
200m: 35.7

Food. Lots of food.

columok

Had a great chat with Sami and Wayne today. Great to see the lads in and place looking fantastic. I think its now the best place to train on the island.

Push Press: w/ Dave 'Vertical Leap' Costello
20x3,
40x3
50x3
60x3
70x3
75x3
80x1+F
86x1 PR+1kg
87.5xF,F

Bench: w/ Garvan 'Crowd Control' Allen
20x8
65x5x10

Random Garv based KB clean and press
20x5/5
Max Reps (R) 24kgx10
Max Reps (L) 20kg x12

Chitchat for time

Load: 5721kg

columok

Block Pulls (a 25kg bumper off the floor) 2nd dl in 9 months
60x2x3
80x3
100x3
120x3
130x3
140x3
150x1

Leg Press: Quad
25x5
40,50,60,70,80x10

Reverse Hyper
20,30,40,50,60x10

Cable Row
41.25x10
43.75x4x10

Load: Like a bellend 9507.5kg. Beat ED!!!!!!!!!11!

columok

Day 4 of Keto+Deficit. Even caffeine couldn't help energy levels!

Bench
20x2x8
40x6
60x6
75x5x6

Hammer Strength Appletini Press: 2 Hands
30x8
50x8,8,8,7/8

Cable Pulldown
13.75x8
21.25x8
23.75x4x8

Press: Gah
20x10
45x6,6,6,5,5

Ring Pullups
5x4

Total Load: 7620kg. Beat that Ed!

Edwardius

columok wrote: »

Total Load: 7620kg. Beat that Ed!

I'm man enough to admit that you can take a bigger load than me...

columok

Dead Ed wrote: »

I'm man enough to admit that you can take a bigger load than me...

Did a squat at 120kg, damn knee clicked, gah, did 2 snatches at 80 shoulder exploded, gah, cycled a lot, am drunk.

Edwardius

That's rich, you'll be in a wheelchair at least three years before I am!

columok

Dead Ed wrote: »

That's rich, you'll be in a wheelchair at least three years before I am!

Only because you'll shoot any trespassin-doctors that come near your porch!

columok

Press (Speed)
20x2x3
40x10x3

Bench (Speed)
20x3x3
40x7x3

Powercleans
40x6x3
70x5x2

Powersnatch
40x5x2

Front Squat: Had only lifted up to 70kg previously
20x5
40x3
60x3
70x3
80x3 PR
85x1 PR
90x1 PR
95x1 PR
100x1 PR
Ran out of time. Reckoned i would have runaground at 110 or so.


Loads: Press: 2340 Pull: 1820 Squat: 1220
Total: 5380kg

Looking over last week the breakdown is:
Push: 12731
Pull: 9693
Squat:6345

44.25% Push,33.7% Pull, 22.05% Squat

2 Push, 1.5 Pull, 1 Squat

Now obviously up to now my back has prevented a lot of posterior chain stuff. Clearly I need to work harder at this ratio.

Wonder should it be 1 Push: 2 Pull: 1.5 Squat or something similar???

columok

Left lat a little sore after last friday. Might have been last front squat.

Reverse Band Press
20x5
20x3 (STR)
60x3 (STR)
70x2 (STR)
75xgah
Left lat too sore to continue

Reverse Band Bench (STR)
100kg x3
120kg x2
140kg x2
150kg x2 PR+5kg Previous 145x1
160kg xF
155kg xF

Ring Chins @99kg
5x4,5x3

Reverse Hyper
20kgx5x10

Lat felt a lot better after ridiculous amount of foam rolling!

columok

TB Deadlift
Rev Hyper 15kg x10
Deads 70kg x3x3 s/s w. RH 25kgx3x10
Deads
90x3
110x3
130x1
150x1
160x1
165x1
170x1 PR
175x1 PR
180xF

Tried legpress but lowerback was somewhat gammy after deads

Powerclean+Press
20x2x3
50x3x5

Powersnatch
40x3
50x5x2

Cablerows
46.25x4x10

columok

Press
20x2x3
40x3
60x3
62.5x3
65x3 (3 Rep PR +5kg)
67.5x2 (2 Rep PR +2.5kg)
70x1
72.5xF

Reverse Hyper
30kgx10
40kgx10
50kgx10
60kgx10

Weighted Dips
0x3
5kgx3
10kgx2,3
15kgx3
20kgx3
22.5kgx3 PR+2.5
25kgx3 PR+5

Clean + Jerk
20x3x1
60kgx5x(1C,3J)

Bench
20x10
67.5x8
67.5x8
67.5x5/8
done

columok

Powercleans w/Dave+Garv
20x2x3
50x2x3
70x2,2
70x(High Pull+2PC)x3,3,3

TrapBar DL: You can tell I was warming up with Dave
70x3
120x3
160x1
180x1 PR

Weighted Pullups
+15kg PR
Chin +20kg PR
Chin +25kg F

Dumbbell Rows: Light as Lat sore again
30x4x8/8

Reverse Hyper s/s w/ db curlz
40kgx10+16kgx10
50kgx10+16kgx10
60kgx10+16kgx10
70kgx10+16kgx10

columok

Press
20x2x5
40x3
62.5x3
65x1+2
70x1

Push Press
70x3
75x3
80x3 (3RM PR)
90XF,F (Had plenty of leg drive but wasn't getting arms engaged and head through)

Jammer Press 2 hand
30x10
50x8
Left lat sore again. Gah

token

columok wrote: »

Weighted Pullups
+15kg PR
Chin +20kg PR
Chin +25kg F

Not bad for a fatt...heavier person.

columok

Lat not sore but issues presented themselves!

Press
20x5
40x2x3
62.5x3
70x1
92.5kg Walkout
72.5xF (Left Lat wasn't firing. Dave reckons hangover from injury last week. No overhead pressing for another week. Nothing else hurt today)

Powercleans
40x3x2
50x2
70x2
80x5x2
85x1
90x1
Sami gave me some great advice as to why I'm armpulling and cutting short my first pull. Explaining my issues in the hang he prescribed RDLs!

RDLS: Need to work on form
20x5
60x5
80x5
100x5
110x5
115x2,5

Db shrugz s/s w/ Db curls
40kgx10+18kgx10
32kgx3x10 w/18kgx3x10

columok

Power Snatch
20x2x3
40x2x2
50x1
55x4x2
Tweaked lower back slightly on first of last double. Was starting out with bar on tips of toes!

Incline:45
20x2x5
40x3
60x2
75xStop
(Left lat still not firing. Stop the pressing!)

Pendlay Rows
40x5
60x3
65x3
70x3
75x3
80x3 3 rep PR

Reverse Hyper w/ Db Curlz
20kgx10 w/ 20kgx10
40kgx10 w/ 20kgx10
60kgx10 w/ 20kgx10
80kgx10 w/ 20kgx10

Glute Ham Raises
Blue: 2,5
Green:5,4

Da Za

I see you're doing GHR's now.

This is just an observation:

I think you'd be better off served getting a tonne of volume in on them, like 5 x 10. Best off staying away from bands. I'd assume you'd be able to do those sorts off sets if you're using bands and if not you've no 'right' to use them yet.

Just a bit of advice.

I do them twice a week and they significantly assist my squat and pull.

columok

Da Za wrote: »

I see you're doing GHR's now.

This is just an observation:

I think you'd be better off served getting a tonne of volume in on them, like 5 x 10. Best off staying away from bands. I'd assume you'd be able to do those sorts off sets if you're using bands and if not you've no 'right' to use them yet.

Just a bit of advice.

I do them twice a week and they significantly assist my squat and pull.

Nah I'm using bands from the other end (assistance rather than resistance)! Have a lot of hamstring and glute issues so today was trying to find away of doing them with assistance. Without the band I get to about 40deg off parallel before my hamstring feels like its gonna explode!

Five repsets are a push with the green band so maybe have to get more assistance and do the 5 sets of 10 you suggested? The blue does feel a bit light though!

columok

Bench:
20x2x8
60x5
70x2
82.5x2x2
85x2x2
87.5x2x2 (2RM PR)

Floor Press
20x8
60x4
70x4
80x3
75x1+2

Pushdowns
21.25x6
23.75x6
26.25x6
28.75x6
31.25x6
33.75x6
36.25x6

Lat Raises
12.5x4x8

Db Curlz
14kgx5x10

Good tipz from Daz on GHR negatives!

Inspector Coptoor

columok wrote: »

Bench:
87.5 x 2

Starting to look like you've got some bench form. On the first rep at least!

Triceps pushdowns Supersetted with 360 turning kick into get foot caught in chains ftw

columok

Tomorrow I'm gonna rock some sinewave banded bent legged RDLS with chains.

Inspector Coptoor

columok wrote: »

Tomorrow I'm gonna rock some sinewave banded bent legged RDLS with chains.

Do them on a Swiss ball to engage your core....

columok

Its now officially frontsquatz that flare up my left lat! Dunno why! Need to book an appointment with Emma and get decrocked!

Front Squats
20x2x5
40x5
60x3
80x3
85x3 3RM PR
87.5x3 3RM PR
Stop. Gah lat!

GHR s/s w/ RHyper
5 full w/ Empty x10
5 full w/ 25 x10
5 (1 gammy) w/ 45x10
5 full w/ 65x10
These are mostly good. Need to work on consistent ROM and not scooting ass back!

Lat Raises Controlled
6kgx10
kb cleans 24kgx10/10
8kgx4x10

gah!

columok

Experimental Curlz Ladder
1,2,3,4,5

Bench
20x8
60x5
70x3
85x2x2
87.5x2,1
90x1

Chins
0kgx3
5kgx3
10kgx3 3RM PR
15kgx3 3RM PR
20kx1
25kgx1 PR

Pushdowns
31.25x6
36.25x4x6

Lat Raises (strict) s/s w/ Curlz
10kgx10,10,8,9 w/ 16kgx4x10

Trying to schedule an intervention with Barry/Sami/Wayne regarding the direction of Dave's programming. Next on list: Louis Simmons.

Inspector Coptoor

Are we gonna form a crew?
:-)

columok

Liam Henners257 wrote: »

Are we gonna form a crew?
:-)

Will cake be served at the AGM?

Inspector Coptoor

columok wrote: »

Liam Henners257 wrote: »

Are we gonna form a crew?
:-)

Will cake be served at the AGM?

If you bring some.

Is maith liom cáca milis!