Corned Beef and Cabbage

Killme00

Sunday 05/04 Ballymun Public Gym

Squats
60 * 6
100 * 6
120 * 6
140 * 6
100 * 6

Bench
70 * 6
90 * 4 something wrong with grip so reracked
82.5 * 6
100 * 6
110 Fail
110 * 1
80 * 10

Pullup - Fail

Lat Pulldown
61 * 8
68 * 8
75 * 8

Dips 8 * 3
Knee Raises 15 * 4

Trap Bar DL
100 * 6
140 * 6
180 * 6
200 * 3

My training partner pussied out on threadmill killers and that was all the excuse i needed to skip them. I did two slow lengths of the pool as part of my warmdown and then stretched in the steamroom.

cardio,shoot me

are those weights in kilos or pounds?

Killme00

cardio,shoot me wrote: »

are those weights in kilos or pounds?

Kgs

cardio,shoot me

nice weights

Killme00

Monday 06/04 KO Finglas

1.5hrs BJJ No Gi

Killme00

Wed 07/04 KO Finglas

1.5 hrs Muay Thai

5 rounds padwork, mostly legs
Clinch work
3 rounds sparring

Killme00

Thurs 09/04 KO Finglas

2.5hrs Gi BJJ

First hour - chokes from guard
Second Hour and Half - free rolling, irregular time periods

Roper

The quest for the perfect training round goes on.

Killme00

Roper wrote: »

The quest for the perfect training round goes on.

Not less than five, not more than ten. Have to say, i really enjoyed the 13 min round but it was a killer. My vote is for 6.37

Killme00

Sat 11/04 KO Finglas

Team Circuits (team of four)
4 * 10 min rounds

Rnd 1 Pullups (150ish)
Rnd 2 Farmer's Walks (18 circuits)
Rnd 3 Pressups (280ish)
Rnd 4 Inverted Rows (200ish)

Good session, totally dead after the farmers walks. All the numbers are ish because i cant remember, but the pain is real.

Roper

Where's the possesive apostrophe?

I have the exact numbers still on the boards I'll post them up in the interests of your log's accuracy. I think we should knock a few of Robbie's pull ups off though.

cardio,shoot me

u did 150 pullups? :O

Killme00

Roper wrote: »

Where's the possesive apostrophe?

I have the exact numbers still on the boards I'll post them up in the interests of your log's accuracy. I think we should knock a few of Robbie's pull ups off though.

Apostrophe now added

Robbie's pullups werent gold standard but compared to some of those inverted rows they were diamonds.

cardio,shoot me wrote: »

u did 150 pullups? :O

nope, a team of four did them over a ten minute round

the scoring was a little loose :pac:

Killme00

Sunday 12/04 Ballymun Public Gym

Squat
70 * 6
100 * 6
120 * 6
140 * 6
150 * 3

Bench
70 * 6
85 * 6
95 * 6
100 * 6
80 * 12

Lat Pulldowns
61 * 8
75 * 8 * 2

Hanging Leg Raises
12 * 3

Threadmill Killers
3 min round * 3, 1 min rest

Very tired today and there were also two very good looking women lifting heavy weights, so i found it tough to focus. Delighted with the squat, 140 * 6 felt very strong.

Killme00

Monday 13/04

Military Press
50 * 6
65 * 6
75 * OUCH

I somehow managed to hurt my neck, or make the pain that was there already much worse, so much so that the pain is travelling down to my shoulder blade when i turn my head to the left. Hopefully it eases up, otherwise ill go see someone about it later in the week.

Killme00

Neck has loosed up enough to allow me to train, hopefully it'll be okay in the morning too.

Thurs 16/04 KO Finglas

KB Goblet Squats 8 * 5
Band Assisted Pullups 5 * 5
Mobility Warmup

BJJ technique 1 hour, Karma sutra (banana split) pass
BJJ Rolling 1.5 hours, rounds varied from 3 to 7 minute rounds


Good session, neck feels good, delighted with how easy the pullups felt. Tried without the bands and i am 90% of the way there...so close :pac:

If my neck is ok tomorrow, im gonna deadlift.

Killme00

Friday 17/04 Ballymun Public gym

Deadlifts Oly Bar
100 * 6 * 2
140 * 6
160 * 6
180 * 1

Threadmill
1.5 min walk/1.5 min run
2k in 15.06

DL's were fast and strong at the start. My training partner finished his sets when i was on 140 and i ended up not resting enough between 160 and 180, which is why i only got 180 * 1. Lesson learned about resting between sets. Tonight was the first time i have used chalked, wow it makes an unbelievable difference to grip.

Killme00

Saturday 18/04 KO Finglas

Circuit:
a. Max Effort :Three Belts/Balls sprints 5m/2.5m/2.5m * 2
b. Plate shifting
c. Pullups
d. Ring Pushups
e. Single leg lunges

Circuit:
a. Max Effort :Three Belts/Balls sprints 5m/2.5m/2.5m * 4 (53.2 seconds)
b. Plate shifting
c. Inverted rows
d. Dumbell Shoulder press
e. Single leg lunges

Circuit:
a. Max Effort :Three Belts/Balls sprints 5m/2.5m/2.5m * 4 (52.7 seconds)
b. Plate shifting
c. Inverted rows
d. KB Jerks
e. Single leg lunges

Session was different but good.

Theresalwaysone

Fúck me Tom, gone are the days of your degenerate gambling and ham and cheese toasties.

Fair balls man.

Killme00

Theresalwaysone wrote: »

Fúck me Tom, gone are the days of your degenerate gambling and ham and cheese toasties.

Fair balls man.

I wish i could play more live but the most i can manage is a couple of hours online a week and maybe one live session a month. Still very much a degen in spirit.

Killme00

Sunday 19/04 Ballymun Public gym

Squat
60 * 6
100 * 6
120 * 6
140 * 3

Bench
70 * 6
90 * 6
60 * 12

Hanging Leg raises
8 * 3

Not good, i missed breakfast and wasnt strong today. Tuesday is my next rest day so i just have Muay Thai and Jits tomorrow night to get out of the way first. Gonna spend the rest of the day lazing in the sun with the dogs.

Killme00

Thurs 23/04 Ballymun Public gym

Doing exams all this week so i can only work out in the mornings, its weird working out on weekday mornings when the gym is so quiet.

Bench
70 * 6
90 * 6 * 3
70 * 12 * 2

Lat Pulldown Narrow grip
61 * 8
68 * 8
75 * 8

Lat Pulldown wide grip
68 * 8
75 * 8 * 2

Dumbell Bench
24 * 6 * 3

Bent over row
30 * 8
60 * 8 * 2

Back pull
75 * 8 * 3

Dumbell shoulder press
18 * 8
20 * 8
22 * 8

Swimming: 14 lengths

Swimming was tough and really gassing but great. Gonna deadlift tomorrow morning and then run till i drop.

Killme00

Friday 24/04 ballymun Public gym

Deadlift Oly Bar
60 * 12
100 * 6
140 * 6
180 * 3
200 * 1
100 * 20

Threadmill
1km in 6 mins

Did some hip and ab work followed by some light stretching.

Swimming
8 lengths

200 DL was hard.

Killme00

Sunday 26/04 Ballymun Public gym

Lots of hip mobility work to warmup.

Squat
60 * 6
100 * 6
140 * 6 * 2

Front Squat
60 * 6 * 2

Step ups (almost hip height)
10 each leg * 2

Barbell Lunges (just the bar)
8 * 3

Threadmill
1.5 min walk/1.5 min run 12.5 mins 1.5km

Swimming
6 lengths (lousy)

Sqauts were deep and strong, very happy.

Killme00

Tuesday 28/04

Squat
60 * 6
100 * 6
120 * 6
130 * 6
100 * 12

Bench
70 * 6
80 * 6
90 * 6
100 * 4
70 * 12

Lat Pulldown Widegrip
75 * 8 * 3

Lat Pulldown Narrowgrip
68 * 8 * 3

Military Press
40 * 6
60 * 6
70 * 6

Swimming
10 Lengths

Squatted again today as filler between my partners sets, i paused at the bottom of each squat and am very happy with how i felt after Sundays squats. Bench was weak, not happy.

Killme00

Ive decided to add some structure to my work and am going for the Wendler 5/3/1 which suits my needs for two lifting days a week. Its also what alot of others are doing so should be a decent guage.

I am going to use the following as my current maxes.
Squat 150 * 6
Bench Press 100 * 6
Deadlift 200 * 1
Mil. Press 70 * 6

I am a little unsure on the assistance work, so if anyone has any suggestions i am all ears.

Hanley

Jesus.... it's spreading like the plague.

My assistance stuff is;

Deadlift 5/3/1
SLDL off a plate 5x10
GM's 4x15
Chins 5-7 sets x 5-8 reps
Pulldown Abs 2x10

Bench 5/3/1
Dips 4-5x12 (adding weight or volume)
Lucy Press 3x10-15 (see my log for a description)
Pendlay Rows 5x10-15 (adding volume for 3 weeks, then 5kg and repeating)

Squat 5/3/1
Squat 5x10 (60%, 55%, 50%, 45%, 40%)
Pull Thrus 4x15
Side Bends 3-5x10-15

Press 5/3/1
Seated Dumbbell Press 5x10
Close Grip Bench 5x10 (60%, 55%, 50%, 45%, 40%)
Chins 5-7x5-8

But basically, do what you suck at and hate doing!!

I assume you know that every 4th week's a deload too?

Killme00

Thanks and yep on the deload. What are pull thrus? Im gonna look on youtube for these. http://www.youtube.com/watch?v=S9srrE2-oM4

LOL@ the Lucy press, ive read all about it!!!

Ive used the workbook attached to work out the percentages and breakdowns. I asumme the third set is to failure for reps?

Killme00

Thursday 30/04 KO Finglas

1.5 hrs Gi BJJ

Rounds were either 7, 10 or 12 mins. I can easily cope with whatever lengths the rounds are and my Jits is getting alot better, i need to keep rolling more and more though. I had the pleasure of getting skull ridden by big Andy though, now thats what i call pain.

Hanley

Killme00 wrote: »

Thanks and yep on the deload. What are pull thrus? Im gonna look on youtube for these. http://www.youtube.com/watch?v=S9srrE2-oM4

LOL@ the Lucy press, ive read all about it!!!

Ive used the workbook attached to work out the percentages and breakdowns. I asumme the third set is to failure for reps?

That's a decent vid, but ya may as well do them they way they're done in the gym that invented them http://www.youtube.com/watch?v=ULTfU272Qhw

The third set isn't to absolute failure, but it's a hard set where you go til you probably wouldn't get any more. Kevpants is the man to ask here tho, he's the one with experience and results from 5/3/1!

Killme00

Saturday 02/05

5/3/1 Week 1 Day 1

DL
60 * 12 * 2
117.5 * 5
135 * 5
152.5 * 8

SLDL off plate ( 1.5 inches)
60 * 10 * 3
70 * 10
80 * 10

GM's
Bar * 15
40 * 15
50 * 15
60 * 15

Pulldown Abs
20kg * 10
27kg * 10

Lat Pulldown Chin Grip ( i cant do chins yet)
68kg * 8 * 5

Military Press
Bar * 12
47.5 * 5
55 * 5
62.5 * 8

Seat DB Press
20kg * 10 * 5

Close grip bench
5 * 10 (60,55,50,45,40)

Pulldowns abs were a bit wierd, ill need to have a look at other peoples technique in more detail. I expected the close grip bench to be easy but it was tough. Other than that, everything was good. Time was tight because im going to the match so no cardio for me today. I'll make up for that tomorrow.

Killme00

Sunday 03/05

5/3/1 Week 1 Day 2

Squat
60 * 12
102.5 * 5
117.5 * 5
132.5 * 9

Pull thru's
34kg * 15 * 2
43kg * 15 * 2

Side Bends
20ks * 12 * 5

Squat
60 * 12 * 5

Bench
Bar * 20
65 * 5
72.5 * 5
82.5 * 12
60 * 12 * 2

Pendlay Rows
50 * 12 * 3

Dips
5 * 12

Squat felt very light and i was super strict on form (atg) but it just felt very light. Pull thru's got a lot of laughs from my training partner, i'll go heavier next week because they felt too easy. I have some nice doms in my hamstrings from yesterday so i am gonna go for a run with the dogs to loosen them out.

Killme00

Wed 06/05 KO Finglas

1.5 hrs Muay Thai inc some good sparring

Killme00

Thursday 07/04 KO Finglas

5/3/1 Week 2 Day 1

DL
60 * 12
125 * 3
145 * 3
162.5 * 8

SLDL off plate
60 * 10 * 2
80 * 10 * 2

GM
50 * 15 * 2

Military Press
Bar * 12
50 * 3
57.5 * 3
65 * 8

Band Assisited Chins
8 * 3


2.5 hrs Gi BJJ
-Half guard bottom
- 4 and 10 min rounds free rolling

I didnt have enough time to complete all the assistance work but i'll finish that off tomorrow evening. Military's were solid, DL's didnt feel great barefoot. The bar was also very sharp. On the food side of things, i really need to eat more on a training day like today.

Injury update:
Left knee very sore from being trapped in Andy's halfguard and trying to twist it free.
Left side of ribs on my back are bruised from various bad falls with equally bad breakfalling.

Killme00

Saturday 09/05 Ballymun public gym

Threadmill 2km walk/jog in 15 mins

Lat Pulldown
75 * 8 * 3

Threadmill 1km jog in 6.45

Dumbbell Shoulder press
20 * 10 * 5

Threadmill 1km jog in 5.35

Killme00

Sunday 10/05 Ballymun public gym

5/3/1 Week 2 Day 2

Squat
60 * 10
110 * 3
125 * 3
140 * 7
140 * 5
140 * 2
140 * 1
90 * 10
80 * 10

Pullthrus * 10 * 4
Side Bends * 12 * 5

Threadmill 1km walk 10mins

Bench
Bar * 12
67.5 * 3
77.5 * 3
87.5 * 7
87.5 * 5


Close grip bench
60 * 10 * 2

Lat Pulldown
55 * 8 * 3 behind neck
75 * 8 * 3 front

Threadmill 1km walk/jog 7.30 mins

Worked the guns a little too. Squat felt a bit off, i'm gonna post up a vid for a form check as soon as i get a camera. Bench was good.

Killme00

Monday 11/04 KO Finglas

1.5hrs BJJ
Lots of free rolling, sore head from getting triangled so much but at least it gave me a chance to practice some escapes..partially effective, needs more work. All injuries have cleared up, thank you ice.

I even mopped the mats after class. :pac:

Hanley

What was the story with the multiple sets of 140 on the squat?

Killme00

Hanley wrote: »

What was the story with the multiple sets of 140 on the squat?

You'll laugh, i got it into my head on the third working set of >3 @ 140 that i was supposed to lift more than 3 reps until failure, rest and repeat. It should read 140 * 7, 5, 2, 1. Totally wrong, wasnt i? And it totally fubared me when it came to the assistance 10 reps @ 60 - 40% because i only managed 90 and 80.

I am gonna order a camera this week and post a vid for form check purposes because on my last set when pushing from the bottom i felt some muscle pain on the inside of my right thigh near the groin.

Killme00

Wednesday 10/04 KO Finglas

1.5 hrs Muay Thai

highlights
3 * 3 min Skipping rounds inc 30 sec skipping sprints
5 * 3 min pad rounds
5 * 3 min Sparring

I took a heavy Teep to the floating ribs as i was moving in, caught me flush. Im expecting the real pain in the morning, thank god for Biofreeze and Ice.

Killme00

Thursday 14/05 KO Finglas

2.5 Hours Gi BJJ

1 hour technical
Side mount positioning
Americana
Straight Arm bar

1.5 hours rolling starting from:
Butterfly guard * 2 rnds * 5 mins
Spider Guard * 2 rnds * 5 mins
Turtle * 2 rnds * 5 mins
Side mount * 2 rnds * 5 mins
Mount * 2 rnds * 5 mins

Good class.

kevpants

Killme00 wrote: »

You'll laugh, i got it into my head on the third working set of >3 @ 140 that i was supposed to lift more than 3 reps until failure, rest and repeat. It should read 140 * 7, 5, 2, 1. Totally wrong, wasnt i? And it totally fubared me when it came to the assistance 10 reps @ 60 - 40% because i only managed 90 and 80.

I am gonna order a camera this week and post a vid for form check purposes because on my last set when pushing from the bottom i felt some muscle pain on the inside of my right thigh near the groin.

Ha ha. Don't worry everyone makes a mess of a session when they start 5/3/1. Hanley made a balls of one last week and I made several at the start! You seem to have set your maxes nice and low which is good. The worst mistake to make is to set them too high and to be worrying whether you'll get even the prescribed number of reps.

Killme00

Saturday 16/05 Ballymun Public Gym

5/3/1 Week 3 Day 1

DL
60 * 6
100 * 6
135 * 5
152.5 * 3
170 * 5

SLDL off plate
80 * 10 * 5

Cable Pulldown chin grip
55 * 10
61 * 10 * 2

Lat Pulldown wide grip
75 * 10 * 3

Pulldown Abs
27kg * 12
34kg * 12

Military Press
Bar * 12
55 * 5
62.5 * 3
70 * 3

Seated DB Press
20 * 10 * 5

Close Grip Bench
60 * 10 * 3

DL was easy, Military press was tough and is a real weakpoint for me.

cardio,shoot me

Omg, has everyone here got a kick ass deadlift or is mine just sh1t lol :P

Killme00

cardio,shoot me wrote: »

Omg, has everyone here got a kick ass deadlift or is mine just sh1t lol :P

you're taller and younger than me so i hate you

cardio,shoot me

haha, thats a pretty lame reason to hate someone :P

Killme00

cardio,shoot me wrote: »

haha, thats a pretty lame reason to hate someone :P

dont hate the playa, hate the game

also how the f do you go so heavy on the ab pulldowns. I can only do 40kg.

Killme00

Sunday 17/05 Ballymun Public gym

5/3/1 Week 3 Day 2

Squat
60 * 12
117.5 * 5
132.5 * 3
150 * 5
80 * 12
70 * 12
60 * 12

Pullthrus 12 * 2
Side Bends 20kg * 12 * 5

Bench
Bar * 12
72.5 * 5
82.5 * 3
92.5 * 5

Dips * 8 * 3
Pendlay Rows * 12 * 3 (40,45,50)

Bench feels so much stronger, Squat was great..im sure i can go heavier.

cardio,shoot me

my most likely assesment is my killer abbs, watch out, theyl getchya.
But on a more serious note id say its the inaccuracy of the cable pulldowns, for one if it really was 95kg id be lifted off the ground.

Theres an accurate cable machine on the other side of the gym, but theres no where for me to lean against while pulling down.

Killme00

cardio,shoot me wrote: »

my most likely assesment is my killer abbs, watch out, theyl getchya.
But on a more serious note id say its the inaccuracy of the cable pulldowns, for one if it really was 95kg id be lifted off the ground.

Theres an accurate cable machine on the other side of the gym, but theres no where for me to lean against while pulling down.

What do you mean lean against? I do them in thin air with my back against nothing

cardio,shoot me

well i dont really lean as such, i stand with my back facing the cable height adjustment rail.like this

https://www.youtube.com/watch?v=gU4VKgU-DWk