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Stronger than yer granny

1246710

Comments

  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Deadlift
    60kg x 5
    60kg x 5
    100kg x 5
    140kg x 2
    160kg x 1
    160kg x 1
    160kg x 1

    DB Curls - 20kg
    3 x 10

    BB Shrugs - 110kg
    3 x 10

    Lat Raise - 10kg
    3 x 10

    Pushdowns - Pin 13
    10
    10
    12

    Facepulls - Pin 10
    3 x 20

    Ab Curls - Pin 13
    3 x 15

    EZ Curls - 25kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    Bar x 20
    40kg x 8
    60kg x 3
    75kg x 5
    80kg x 5
    82.5kg x 5
    85kg x 3
    87.5kg x 1

    Chins
    3 x 10

    DB Rows - 25kg
    3 x 12

    Pushdowns - Pin 13
    12
    12
    13

    ^^ Supersetted with vv

    DB Curls
    - 15kg
    15
    15
    15

    Lat Pulldown - Pin 6
    3 x 10

    Facepulls
    3 x 15

    EZ Curls - 20kg
    3 x 20

    Ab Pulldown
    3 x 15

    Hammer Curls - 15kg
    3 x 10

    DB Preacher Curls - 12.5kg
    8
    6
    6


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat
    60kg (2 x 5)
    100kg x 5
    120kg x 5
    140kg (3 x 3) - Tried for this a few weeks ago and didn't get it (though I should have, really) so happy with getting it today

    Leg Curls - Pin10
    3 x 10

    Facepulls
    3 x 15

    DB Shrugs - 42.5kg
    3 x 12

    Ab Curls
    3 x 15

    Pushdowns - Pin14
    3 x 10

    DB Curls - 20kg
    3 x 10

    Lat Raise - 12.5kg
    3 x 10

    EZ Curls - 35kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench - 80kg
    x5
    x5
    x10 - This is possibly a PR for reps...

    Overhead Press
    40kg x 5
    50kg x 5
    52.5kg x 3

    Pullups
    3 x 10

    Cable Rows - Pin12
    3 x 15

    Dips - BW+20kg
    7
    7
    6

    DB Curls - 20kg
    12
    10
    10

    Pushdowns - Pin15
    7
    7
    6

    Facepulls
    2 x 15

    Ab Curls
    2 x 15

    EZ Curls - 35kg
    3 x 10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today

    Coan Phillipi - Week One


    Deadlift
    60kg (2 x 5)
    100kg x 3
    120kg x 1
    *work set*
    150kg x 2


    Speed Deadlifts - 120kg
    (8 x 3) x 3. 90 second rest between sets, 3 minute rest between cycles.

    Stiff leg deads* - 100kg
    x8

    Bentover Rows - 50kg
    x8

    Reverse Grip Lat Pulldown - Pin6
    x8

    Good Mornings** - 50kg
    x8


    *I've never done this. Cheers to Michael Cravez for showing me how!
    **I've also never done these. It was more like an approximation of a good morning....



    Bollocksed.


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  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Trained in South Dublin Strength & Conditioning today. Great gym and I woulda gotten a lot more out of it if I weren't still fcuked from yesterday....


    Bench
    60kg x 5
    80kg x 4
    90kg x 2
    95kg (3 x 1) - First two were a bit of a struggle with my right foot coming up off the floor. As soon as I put it back down, everything smoothed out. Third rep, I stayed firmly planted and the bar flew up.


    Overhead Press - 40kg
    3 x 8


    Neurofen.
    Chicken.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Today

    Coan Phillipi - Week Two (The Revenge)

    So apparently, in all my intelligence, I misread the program last week and ended up doing 24 sets of Speed Deads instead of 8. Fml.


    Deadlift
    *warmups*
    60kg (2x5)
    100kg x 3
    120kg x 1
    140kg x 1
    *work set*
    160kg x 2

    Speed Deads - 130kg
    8 x 3 - 90 seconds rest between sets.


    Three rounds of the following.

    Stiff Leg Deads - 80kg x 8
    Bent Over Row - 50kg x 8
    Reverse-Grip Lat Pulldown - x 8 (Pin6 for first set, Pin8 for the rest)
    Good Mornings - 50kg x 8

    Maybe 3 mins rest between cycles, around 90secs-ish between sets.


    Pushdowns - Pin15
    3 x 10 (which beats the crap outta 7,7,6 last week so happy with that)

    DB Curls - 17.5kg
    3 x 10



    My baacccccccccckkkkkkkkkkkkkkkkk.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Had a lovely breakfast today of scrambled eggs, toast and tea. And then threw it up. Didn't even feel sick, it just came up... As such, training wasn't deadly.

    Bench
    85kg x 3
    85kg x 3
    85kg x 4

    Close Grip Bench - 50kg
    3 x 10

    Overhead Press
    30kg x 5
    35kg x 5
    40kg x 5
    50kg x 5
    Pretty sure I did another set of 5 @ 55kg but I genuinely can't remember. Eugh.


    DB Curls - 20kg
    3 x 10

    Cable Rows - Pin10
    3 x 15

    DB Shrugs - 42.5kg
    3 x 12

    Push Downs -Pin15
    10
    9
    6

    ^^Supersetted with vv

    EZ Curls - 35kg
    10
    10
    10


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Squat
    60kg (2 x 5)
    100kg x 1
    120kg (3 x 5)

    Leg Curl - Pin10
    3 x 10

    DB Curls - 20kg
    3 x 10

    Facepull - Pin13
    3 x 12

    Superset with

    Cable Ab Curls - Pin13
    3 x 15

    Pushdowns - Pin15
    3 x 10

    EZ Curls - 25kg
    3 x 15



    Bullshit.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Worst session ever today. Not really worth logging. Hangover - motivation + nausea = fuck off.


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  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Coan Philippi With A Vengeance

    Deadlift
    60kg (2 x 5)
    100kg x 3
    130kg x 1
    150kg x 1
    *work set*
    170kg x 2 - Not the prettiest but they went up.

    Speed Deads
    140kg (6 x 3)


    3x:
    SLDL - 90kg x 8
    BOR - 52.5kg x 8
    RGLP x 8*
    GM - 52.5kg x 8


    DB Curls
    17.5kg (3 x 12)

    *Pin8, Pin9, Pin8



    Been eating clean for 2 weeks now. Have dropped 5kg. No longer look like a fat cunt.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Xmas Day Training.

    Bench
    70kg (3 x 10)

    OH Press
    30kg x 5
    40kg x 5
    50kg x 3

    Pullups
    10
    6
    10

    Cable Rows - Pin12
    3 x 15

    Pushdowns
    Pin16 x 3, ha
    Pin15 x 10, 6, 8

    DB Curls - 17.5kg
    15
    15
    12



    Good buzz!


  • Registered Users Posts: 7,017 ✭✭✭COH


    Proper whopper of a session... roll on the food!


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Deadly atmosphere as well, fair play to ya for sorting it out!


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Crap work schedule clashing with gym Christmas opening hours, drop in weight, lack of concentration and shiiiiiiiiiiiite sleeping pattern have all made training somewhere between impossible and crap.


    Coan Phillipi and the Kingdom of the Crystal Skull - Named as such because it was so shit that I had to stop halfway through.

    Deadlift
    60kg (2x5)
    100kg x 3
    120kg x 1
    140kg x 1
    165kg x 1 - Felt way too heavy. Too much of a struggle.
    180kg x 0 - Fuck you.
    150kg x 1

    Abandon ship. Some s
    hit accessory work. Fleh.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Smolov - While extremely stuck for time. Whole session was about 40 mins long.

    Squat
    Bar (2x5)
    60kg (2x5)
    80kg x 1
    *work*
    105kg (4x9)

    Bench
    60kg x 3
    *work*
    75kg (2x5)

    Ab Roll-outs
    x5
    x10

    Lat Pulldowns
    Pin6 x 10
    Pin7 x 10

    Pushdowns
    Pin9 x 10
    Pin9 x 10
    Pin9 x 10


    Amazing first session of the year.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Yesterday

    Smolov

    Squat


    Bar (2x5)
    60kg (2x5)
    100kg x 3
    *work*
    112.5kg (5 x 7)

    Bench
    60kg x 3
    77.5kg (2x5)

    Ab Rollouts
    3 x 12

    Lat Pulldown
    Pin7 - (3 x 10)

    Pushdowns - Pin15
    3 x 12

    EZ Curls - 25kg
    3 x 15


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Next session is always a rough ass day


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    ^^7 x 5.... FML.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Did you just fail mid way thru CP and go straight into Smolov?


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  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Hanley wrote: »
    Did you just fail mid way thru CP and go straight into Smolov?

    Who does that sound like to you?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Who does that sound like to you?

    Just waiting for 50% or more of his sessions to start being done drunk or hungover and I'll tell ya then.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Hanley wrote: »
    Did you just fail mid way thru CP and go straight into Smolov?

    Yep... IDFPAs in 4 weeks and need structure etc...


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Incredi-sore.

    Smolov


    Squat

    BW x Million
    Bar x Thousand
    60kg (2 x 5)
    100kg x 1
    *work mode*
    120kg (7 x 5)


    Started to run out of time around here so made sure I got my bench done and then did as much as I had time for with the rest.

    Bench
    60kg x 3
    70kg x 1
    *work*
    80kg (2 x 5)


    Ab Rollouts
    3 x 12

    Lat Pulldowns - Pin7
    x12
    x10

    Pushdowns - Pin15
    x12

    DB Curls - 17.5kg
    2 x 15


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Yesterday

    Smolov - Fail

    Squat
    Bar x Loads
    60kg (2 x 5)
    100kg x 1
    110kg x 1
    *work*
    127.5kg x 3
    127.5kg x 3
    127.5kg x 2

    Move on.

    Bench
    60kg x 3
    70kg x 1
    *work*
    82.5kg x 5
    82.5kg x 4 - This was due to lack of concentration and adequate rest. Not taking it to heart.

    Accessory crap etc...


    Gonna take a few days/week away from squatting. Will continue with bench as planned and have the next few deadlift sessions planned out in my head. Pretty happy with getting a lot of volume in on the squats this week; in spite of failing the program, it has helped a lot. Feeling good.


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Deadlift
    60kg (2x5)
    100kg x 1
    120kg x 1
    *work*
    140kg x 3 - Bollocks....
    *found some chalk*
    140kg (3 x 5)


    Load of accessory stuff I'm not arsed yammering about.


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    You failed smolov yesterday so decided to do straight sets of 5 in the deadift today?


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    You failed smolov yesterday so decided to do straight sets of 5 in the deadift today?

    Yep.... Why?


  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    60kg (2 x 3)
    70kg x 1
    80kg x 1
    *work*
    85kg (2 x 5) - First set is the happiest I've ever been with my form. Felt great. Second was almost as good. Happy out.
    80kg x 5
    70kg x 7
    60kg x 10

    EZ Curls - 30kg
    3 x 12

    Pull-ups
    3 x 10

    Pushdowns - Pin16
    10
    10
    15
    Last time I tried Pin16, I got 1x3. Happy with this.

    DB Curls - 20kg
    3 x 10

    Overhead Press
    30kg x 5
    40kg x 5
    45kg x 5



    Happy with that session. Strong and fun.


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  • Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Bench
    60kg (2x3)
    70kg x 1
    80kg x 1
    87.5kg x 3 - Er, miscommunication with spotter. Was there for 5.
    87.5kg x 5

    EZ Curls - 35kg
    3 x 10

    Pushdowns - Pin17
    12
    12
    15

    Ab Rollouts
    3 x 10

    DB Curls - 15kg
    3 x 15


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