[COH]

Deadlift
60kg 3x5
100kg 2x5
140kg x5
180kg x3
210kg x1
235kg x1
252.5kg x1... Supposed to be a double.. Grrrr

Speed deads
160kg +57kg chain x2
165kg +57kg chain x2
170kg +57kg chain x2
175kg +57kg chain x2
180kg +57kg chain x2

Barbell Row
60kg x12
100kg x12
140kg x12

GHR + monster mini band
(2x20)



Still in bits after squatting... The 252.5 didnt feel too heavy just sluggish. Set up was a little off so didnt attempt the second rep... It might have been there it might not but at this stage of training theres no point risking unnecessary missed reps on sub max weights

[COH]

Bench
60kg 3x12
100 x12
120kg x10
145kg (5x2)
120kg x10

Incline
60kg x5
80kg x5
100kg x5
125kg x5

Latpulldown
Pin 8/10/12 x12

Seated row
3x12

Cable pressdown
Stack 3x20

Facepull
3x12



Head to toe doms.... Love it.

[COH]

Squat
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
*sleeves*
210kg x10

Front Squats
60kg x5
90kg x5
120kg x5
150kg x5

SLDL
60kg x10
100kg x10
130kg x10
150kg x10

Leg Ext (Pin20x20)/Hamstring Curl (Pin 10x20) x3... ouch ouch ouch it burns





Felt good and strong today, diet has been clean for a good month now since I moved in with my very own in house cook bird. Protein intake is very high, carbs are clean. Body weight is down a good bit since the last comp which probably explains the drop off in benching. I've proper bunched my left shoulder though... certain movements are agony. I can still bench etc, but I cant pick a plate up off the table... wtf. Happened last week getting a dumbbell into position and has been getting steadily worse since.

[COH]

Shoulder rehab day...

Bench
60kg (3x5)
80kg x5
100kg x5
120kg x12
140kg x6
145kg x5

Seated row wide grip/seated row narrow grip
80kg x10/10
100kg x10/10
120kg x10/10

Lat pulldown
Pin 8 x12
Pin 10 x12
Pin 12 x12

Lat raise
5s x15
7.5s x15
10s x15
12.5s x15
15s x15

Cable pressdown/Rope extension
5 x10/10

EZ Curl
25kg x12
35kg x12
45kg x12
55kg x12

[COH]

Attempted to train yesterday after the party in the gym Saturday night..... Did not go to plan. Had to play catch up today as a result...

Deadlift
60kg (3x5)
100kg (2x5)
140kg x5
180kg x1
200kg x1
*prescribed reps*
225kg (3x3)

'Speed' Deadlift
190kg +57kg chain (2x2)

Bench
60kg x5
100kg x5
130kg x1
*dont even ask*
150kg (2x3)

Barbell row
60kg x5
80kg x5
100kg x5
130kg x5
160kg x5

Lat pulldown
Pin 10 x5
Pin 13 x5
Pin 16 x5

Rope pressdown/Facepull
(3x10/10)


My lef pec is deeply unhappy about the lack of warm up... Sharp burning pain on the last rep but should be fine. Deads were fine... No drama.

[COH]

The usual warm up...

Squats
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
*sleeves*
220kg x8 (wrapless PR)

Front Squats
60kg x5
100kg x5
130kg x1
*sleeves*
155kg x5 (PR)

SLDL
60kg x10
100kg x10
130kg x10
160kg x10

Leg Ext/Hamstring Curl
Stack/Pin 14 x20/10
Stack/Pin 16 x20/10
Stack/Pin 18 x20/10




Rough session, not even close to being recovered after monday but nice to hit some PRs all the same. 1st time in months that the 4 of us trained together... good intensity across the board hopefully that'll continue into the GPCs in June. On a side note, left pec is in trouble... couldn't even demonstrate a ring push-up for a client this morning. Shall be making a trip to the physio to see what the story is soon

[COH]

Haven't been able to do much the past week as a result of a minor pec tear. Deadlift program is out the window as is the majority of upper body training. Over the past couple of months my shoulder has been at me, as has my elbow.. my pec then got injured on the same side so its unlikely that there isn't some relationship between the three. I met a physio and he pointed out that my left arm is now noticeably smaller than my right. Having not really trained for aesthetic purposes in a while I hadn't noticed at all, in testing the strength from left to right my left side was also much much weaker. This never happened back in the good old days of 3 hour dedicated arm training. Anyway.. the swelling has nearly subsided and my ROM is fine so I went in to try out my uber-sexual new lifting shoes...



Squats
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
205kg x1
*sleeves*
230kg x7


Front squats
60kg x3
100kg x3
130kg x3
*sleeves*
160kg x3


Chest felt tight squatting, but not sore.

[COH]

I wasn't sure how today would pan out...

Deadlift
30kg (3x5)....
60kg (3x5)
100kg x5
140kg x3
180kg x1
200kg x1
220kg x1
235kg x2

Speed deads
195kg (3x3)

Barbell Row
(3x15)

Lat pulldown...
(2x15) then pec said no

Hamstring Curl
Pin 14 x10 then I said no



Spent the preceding three hours out being put through and putting others through many warm ups, max velocity and acceleration sprint dynamic drills, many many many sport specific agility drills that I do not enjoy at all and even more many plyometric drills, in the sun, in a black tracksuit and hoody because I'm an idiot. That's my S&C cert finished... happy days. Delighted I'm able to deadlift pain free. Physio told me that my left side, lat, trap, tricep and everything in between is knotted up to bits. Tried and unweighted chest press yesterday and failed... so ill be doing arms, upper back and side raises x3 per week to get jacked, then squat and deadlift as usual until everything else falls into place.

[COH]

Lat Pulldown
Pin 4 x12
Pin 6 x12
Pin 8 x12
Pin 10 x12
Pin 12 x12

Seated Row (narrow/wide)
40kg x10/10
80kg x10/10
120kg x10/10

Plate Loaded Overhead Press
40kg (5x12)

Lat Raise
17.5,12.5,7.5,2.5s (3x10/12/15/20)

Cable Pressdown/OH Rope Extension
(5x12)

Dumbbell Curl/EZ Bar Curl
(5x12)

Flat Dumbbell Press
2.5s x20
5s x20
7.5s x20 ... hardcore :

[COH]

Getting my ass absolutely handed to me by a cold at the moment... f*cking warm weather!

Squats
60kg (3x5)
100kg (2x5)
140kg x3
180kg x1
200kg x1
220kg x1
*sleeves*
240kg x3

Front Squats
60kg x3
100kg x3
130kg x3
165kg x3 (PR)

SLDL
60kg x5
100kg x5
140kg x5
170kg x5

Leg Extension/Hamstring Curl
(Stack x20/Stack x10) x3

[COH]

Soooooooooo humid...


Bench
20kg x20
25kg x20
30kg x20

Latpulldown
(5x10)

Lat raise
(5x10)

A load of curls...

Some other dangerously hardcore stuff...

[COH]

Shoulder Complex
[lat raise/front raise/reverse fly]
7.5s x10/10/10
10s x10/10/10
12.5s x10/10/10

Partial DB Military Press
10s x15
17.5s x15
25s x15
32.5s x15
37.5s x15

Partial Close Grip Bench
20kg (2x20)
30kg x20
40kg x20
50kg x20

Cable Pressdown/Face Pull/Rope Extension
(5x15)


Pushing the pec rehab a bit harder now, pretty uncomfortable but the increased blood flow and mild stretching should help things along. Deadlifting tomorrow... a good session (250ish for reps) and I'll most likely do the GPC Nationals albeit with a token bench. If not, the IPO single lifts are in september and I'd like to squat 300kg at that God I'm bored of injuries

[COH]

Deadlift
60kg (3x5)
100kg (2x5)
140kg x3
180kg x2
220kg x1
240kg x1
*Dominos Pizza Sponsored Athlete*
252.5kg x2

Speed Deadlift
210kg (2x3)

[COH]

Shoulder Complex
[lat raise/front raise/reverse fly]
7.5s x10/10/10
10s x10/10/10
12.5s x10/10/10

Seated DB Mil. Press
10/15/20s x20
25s x15
32.5s x12
37.5s x12
42.5s x6

Lat Raise Drop Set x3
17.5s x12
>12.5s x12
>7.5s x12
>2.5s x trying to fly

Rope Pressdown
70/90/110/130/150lbs x15

Close Grip Cable Pressdown
160/80/200lbs x20

Close Grip Bench
20kg x12
30kg x12
40kg x12
50kg x12
60kg x12
70kg x12
80kg x12

Alternating DB Curl
(3x12)

EZ-Curl
15kg x12
25kg x12
35kg x12
45kg x12
55kg x12

[COH]

'Back'n'biceps'

- in a wifebeater

Enough said