Don't let the coward in your head, control the badass in your heart

COH

Age – 27
Bodyweight - 91-96kg
Training in Raw, work there too. Joining Hercs now that I finally have my squat and bench suits.

Structure – None... it is what it is really! Usually train 5 days a week.

Lifts – Bench (raw) 152.5kg, haven’t trained equipped yet. Deadlift - 250kg last week, Squat – I’ll find out where I'm at raw + equipped soon enough.
Bodyfat - Not interested


Started equipped lifting today so figured may as well keep a training journal in the company of other powerlifters as I’ve been pretending to be one for a while. Hopefully compete for the first time raw or equipped next year. I enjoy training in general, so often end up doing stuff thats stupid, counter productive, 2 hour arm sessions, train 10 days in a row, bodybuilding stuff, powerlifting stuff etc. but thats life. Anyway... here it is



Monday May 17th

Deadlift
60,100x8
140x5
180x3
200x1
220kg x3,1,1,3,2,1

barbell row
4x10

seated row
4x10

lat pulldown
4x10

---

Tuesday May 18th

Incline Bench
20,40,60,80,100kg x10
120kg x6
130kg x6 (last rep assisted) (PR)
*drop set*
100kg x6
*drop set*
60kg x10

Flat DB Press
30s,45s,55s x10

Flat Bench
60,100,130kg x6
*drop set*
100kg x6
*drop set*
60kg x8

Dips
BW x8
+20,40kg x8
+60kg x6

Cable Xover
40,60,80lbs each side x8

---

Wednesday May 19th

Squats
60kg x6,6,6
80kg x6
100,120,140,160kg x5
180kg x1
*sleeves on*
200kg x1 dodgey depth
*wraps on*
220kg x1 solid

Box squats
100,120,140,160,180,200,220kg x5

Trapbar DL
75,125,175kg x3
215kg 1

---

Thurs May 20th

Deadlift
60,100kg x5
140kg x3
180kg x1
220kg x1
250kg x1 (10kg PR)

Barbell Rows
100,140,170,200kg x10 (PR)

Rack Pull (just below kneecap)
150, 190kg x3
230kg x12 (PR)

---

Sat May 22nd – Arms/shoulders crap

---

Mon May 24th

Box Squats off the black bench
70,120,150,170kg x3
190kg x1
210kg x1

squats
70,120,150x3
160,180x1

trap bar deadlift
75,125,175,215,255kg x1

---

Tues May 25th
Bench
60,80,100x5
120,135,145x1

incline bench
60,80,100x5
120x1
140x 1 +2assisted
drop set
100x6
drop set
60x6

DB press 52.5s x8
dips +20kg x8,8

---

Wed May 26th

Deadlift
60,100kg x5
140kg x3
180,220kg x1
240kg x3 (20kg PR for a triple)

Barbell Row
140,180kg x10
210kg x8 (PR of some sorts)

Rack Pull below kneecap
120,170,220kg x3
240kg x5

DB Row
50,70kg x10 each side

---

Today – Friday May 28th

Squats
60,80kg x5
*belt/wrist wraps on*
100kg x5
120,140kg x3
160kg x1
*sleeves on*
180,200kg x1
*sleeves off wraps on*
220kg x1
[Game time - 44 super centurion on, straps up, wraps off]
180,200,220x3 - felt pretty weird, seriosuly tough pushing my ass back.
240kg x3 - these were better, took my stance out a few inches
260kg x3 - better again, concentrating on keeping the knees out
280kg x2 - Felt grand really, wrists got pretty sore.



All equipped squats were high, not like 6 inch squats, but miles away from comp depth, did them barefoot, with a belt and wrist wraps. Completely alien movement. Some craic though. I'll drop the depth as the weeks go on but not in any rush, good to be back under a heavy bar. Must buy some proper lifting shoes too

---

cardio,shoot me

Good stuff.

COH

Bench
60,80,100,120kg x5
130x4
140x5 last rep assisted

Incline bench
60,100kgx6
130kg x4 last rep assisted
*drop set*
100kg x6
*drop set*
60kg x12

dips
BW x8
+20,40kg x8

close grip bench
60,80,100,120kg x5

Decent pre-breakfast session

Hanley

WTF is the story with you incline benching 130 x5 and flat pressing 140 x4??

THat's crazy!!

COH

Hanley wrote: »

WTF is the story with you incline benching 130 x5 and flat pressing 140 x4??

THat's crazy!!

Its the result of about a year of serious shoulder issues, not being able to flat bench properly, but for some reason being comfortable incline benching heavy. I was flat pressing 70kg dumbells at christmas, but have only been back flat benching with a full range of motion for about 2 months now

Hanley

Ugh.... don't talk to me about shoulders!!! Glad you're on the mend anyway!

COH

Hanley wrote: »

Ugh.... don't talk to me about shoulders!!

Saw the video of the injury, looked painful. But set backs = come backs

COH

Deadlift
60,100x5
140x3
180,220x1
260x fail

Barbell row
100,140,170x8
205 x10
220x fail... bombed out lifting it off the ground

DB Row
50,70kg x10 each hand

Rack pulls from just below knee
120,170,220,250 x3

EZ-Bar curls
40x10
50 x10,10

COH

Squats (belt+wrist wraps)
60,100,140,160,180kg x5
200kg (5x2)

Leg extension
Full stack x20,20,20

Hamstring curl
Pin 10,12,14,16 x8

Ab pull down
140,160,180,200lbs x8

Good mornings
80kg x8,8,8

COH

Bench
60,80,100kg x10
120kg x8
130kg x5

Incline Bench
60,80,100x8
120kg x5
80kg x25

Flat DB Press
35,45,55kg dbs x8

Facepulls
3x10
Rear Delt machine
3x10

Dips
BW - 3x8

cardio,shoot me

yo, did you get your chalk back? you left it on the floor the other day

COH

cardio,shoot me wrote: »

yo, did you get your chalk back? you left it on the floor the other day

Yeah got it thanks

COH

Deadlift
60,100 x5
140,180x3
200,220 x1

Barbell row
100,140,180x10
100x20

DB row
55s, 70s x6

Reverse Grip pulldown
3x8

Quick and easy. Supposed to be a rest day, but thesis induced stress meant needed to blow off some steam so went up before breakfast. Will give the squat suit a shot again tomorrow.

COH

Day 2 in the squat suit

Box squats to depth - belt + wrist wraps
60,100,140kg x5
160kgx3
180kg x1
Easy

Suit on, straps up - belt + wrist wraps
200,220,240kg x2 - pretty damn ugly
260, 280 x1 - bit better, dropped the pins lower than last week.
300kg x1 - still not deep enough by a good bit, but lower than the 280x2 last week.

Loads of foam rolling/stretching

Home

More foam rolling/stretching

Took ages to figure out what stance to use in the suit, and the straps are probably too long, so I need bigger traps. Squatting barefoot again today, and without wraps, too much stuff going on with my knees with the wider stance so want to figure that out before I start wrapping up or using the sleeves.

200-240 felt like a waste of time to be honest. Walking 300kg out/in had me genuinely worried, tough as hell holding the weight, and the last thing you want to hear as you're getting set is some lad behind you saying 'you're going to kill yourself'... But it was some craic all the same.

Big thanks to the a$$hole who walked in front of me as I was walking it out too.

Next week.. lower depth, heavier raw warm-ups.

COH

Bench
60,80,100kg x5
120,140 x1
160 xfail... thought I had it, but lost it around midway up.
130kg x3

Incline Bench
60,80,100kg x8
120kg (2x3)

Facepulls,tricep cable press down,rear delt machine 3x10

COH

Deadlift
60,100kg x5
140kg x3
180,220,250kg x1 (equals PR)
180kg x12

barbell row
5x10 @100kg

DB row
70s (2x5) each side

Ab pulldown,hanging leg raise, woodchoppers

Done before breakfast.

COH

Db military press
20,25,30,35kg bells x10
42.5s x8 +2assisted

close grip bench
60,80,100,120kg x8

dips
bw x6
+13.5kg x6
+27kg x6
+47kg x6

Db lat raise
10s (5x10)

good man magic eight ball for the spot

podge57

Nice work on the 300kg squat! What suit and bench shirt are you using?

COH

podge57 wrote: »

Nice work on the 300kg squat! What suit and bench shirt are you using?

Cheers, wasn't pretty but confident I'll get it for depth with a bit more training. Got the Titan super centurion and the Titan super katana. Haven't tried out the katana yet

COH

After hours session in raw.. its nice having keys to the place!

*warm up*
Unilateral leg extension/hamstring curl
Pin 4,6,8,10,12 x6

Squats
60,100x5
*belt/wrist wraps*
140x3
160x3
*sleeves*
180kg (10x3)

Walking lunges
25kg dbs 2x10 each leg

Squats started rotten, everything felt wrong, shoulders, elbows, wrists and back were dying after first set on 180 but loosened out as went on and by 7th set felt pretty good. No idea why I did ten triples, originally planned on doing one then upping the weight but got it into my head that it'd be a good idea as I went along.

Was planning on doing some more stuff after the lunges but got a bad feeling in my groin, similar to how it felt just before I tore it last year playing american football so left immediately. Foam rolling, eating and stretching now for the evening

COH

Cable press-d >full stack x12
Hammercurls >32.5s x6
EZ-bar overhead tri extension >80kg x8
Straight bar curl >50kg x8
Various other crap

COH

Bench
60,80,100,120,130kg x5
100kg x12

Incline DB Press
35s,45s,55s,62.5s x5

Incline Bench
60,80,100,130kg x5
*drop set*
100kg x6
*drop set*
60kg x6

Tried working on a bit of bar speed on the bench, didnt feel like going too heavy after failed max attempt last week. Legs are still completely fúcked, and said I'd do a leg session tomorrow morning with one of the lads getting ready for the NABBAs... I'm in trouble.

COH

Legs with Frank

*warm up*
Hamstring curl/unilateral leg extension - Pin 6,8,10,12,14 x12

Squats
60,100,140,180kg x10
200 x9

Leg Press
120,200,280 x12
400kg x10

Dumbbell Lunges
10kg dbs (3x10) each leg

Ass to grass front squats
60,80kg x10
100kg x9 (dumped the bar forward on last rep)

Stiff Leg deadlift
60,80,100,120kg x10

Leg extension
Pin 6,10,14 x20
Stack x failure
*drop set*
Pin 14 x failure
*drop*
Pin 8 x failure
*drop*
Pin 4 x20

Rapid fire session, not used to this kind of volume. Combined with much less rest period than I'm used to I pretty much felt like puking from the lunges onwards. Completely messed up now after it and loving it

COH

AM
Foam rolling/stretching - 35mins - lower back, quads, glutes, hamstrings.

Quit smoking

PM - Will repeat stretching/foam rolling. Mobility levels of Stephen Hawking after yesterday

COH

DB Military Press
20s,25s,30s,35s,42.5s x6

Close Grip Bench
60,80,100kg x6
120kg x1
130kg x5

Close Grip Bench Speed Work
100kg x12,12,12

DB Lat Raise
12.5s x10,10,10,10,10

Face Pulls
Up to stack x10

Dips
BW x10,10,10,10,10


First day training cigarette free, gotta watch the diet now. Last time I quit I ballooned but wasnt training at all back then and had no concept of eating. Decent session, used thermogenics + creatine mono as pre-workout instead of the usual shock therapy+storm which I have run out of.

COH

Sunday AM

5km run
2x 500m row

Monday PM

Bench
60,80,100kg x6
130kg (3x6)

DB Floor Press
35s,45s,55s x6
62.5s x3

Incline Bench
60,80,100kg x10

3km run

COH

Deadlift
60,100kg x5
140kg x3
180,220,250kg x1
190kg x12

Barbell row
100,140,180kg x10

DB Row
55s,70s x8 each hand

2k run - 9.44
500m - 2.15
500m - 1.50

cardio,shoot me

COH wrote: »

Deadlift
60,100kg x5
140kg x3
180,220,250kg x1
190kg x12

Awesome.

2k run - 9.44
500m - 2.15
500m - 1.50
bwahahahha

Lol

COH

I have the lung capacity of a table... Its true

itsallaboutheL

COH wrote: »

I have the lung capacity of a table... Its true

Marlboro lights ftw

:pac:

COH

itsallaboutheL wrote: »

Marlboro lights ftw

:pac:

Never, ever again!

COH

DB Military Press
35s x12,12,12

Close Grip Bench
100kg x12,12,12

DB Lat Raise
12.5s x12,12,12,12,12

Dips
20,20,20

Cable Pressdon
Stack x12,12,12

Facepulls
3x12


Treadmill
500m @14.5kph
500m @15.5kph
500m @16.5kph
500m @17.5kph
500m @18.5kph

Supposed to be a rest day, but energy levels are definately increasing so decided to head up. Nothing spectacular, fair bit more volume than I usually do but joints are a bit sore so didnt fancy going heavy on anything.

G86

COH wrote: »

Treadmill
500m @14.5kph
500m @15.5kph
500m @16.5kph
500m @17.5kph
500m @18.5kph
.

You entering the marathon with Hanley?:pac:

COH

G86 wrote: »

You entering the marathon with Hanley?:pac:

Given my current cardiovascular ability I'd estimate my marathon time to be ~6 days... depending on hotel availablity along the route.

COH

Thurs PM - biceps/triceps/upper back/shoulders - heaps or crap, couldnt sleep so dusted off the old york weights in the basement. Great fun actually, sweatfest.

---

Today


Squats
>180kg 5x5

Front Squat
>100kg x10

Leg Press
>420kg x10

SLDL
>100kg x10

Lunges
3x10 each leg w/10kg dbs

Lying Leg Curl
>Pin 18 x10

Leg extension
Stack x failure followed by drop set on pin 14,8,4


Rowing
5x100m sprints

Squats were awful. Back was killing me, wrists/elbows felt arthritic. Decent sesh all the same.

COH

Flat DB Press
20-60s x8

Incline Bench
60,80kg x10
100kg x16

Flat Bench
60,100,130kg x5

COH

Deadlift
60,100kg x5
140kg x3
180,220kg x1
255kg x1 (5kg PR)
200kg x8

Barbell Row
100kg x20,20,20

DB Row
35s,45s,55s,70s x10

Wide Grip Pull-ups/Straight bar pulldown

Treadmill
2km

COH

DB Military Press
37.5s (3x12)

Close Grip bench
105kg (3x12)

DB Lat Raise
15s (3x12)

Face Pulls
Stack (3x12)

Treadmill
2k - 7.59

COH

Squats
70,110,150,170 x6
200 (10x3)

Lying leg curl/seated calf press


One of the lads popped some ribs back into place for me. Looking forward to not waking up in pain every time I roll over in my sleep. Squatting felt good, ring finger on rings, bar down lower on back with slightly wider stance. Few dodgey reps, but decent sesh all the same. 2 weeks off the cigs today, energy levels/cardio/everything in general feeling much better.

G86

COH wrote: »

Squats
70,110,150,170 x6
200 (10x3)

Lying leg curl/seated calf press


One of the lads popped some ribs back into place for me.

Ouch! Should this not say 'doctor?!'

COH

G86 wrote: »

Ouch! Should this not say 'doctor?!'

It wasn't that sore, just alot louder than I expected. Instant relief though. Paying for doctors is a fools game, everyone has a ninja mate that knows all about this stuff and will do it for free behind the cardio equipment :pac:

COH

Bench
60,80,100,120kg x5
135kg x1
150kg x3

Incline Bench
60,80,100,120kg x5
140kg x3 (with sleeves)

Incline flys
12.5s,17.5s x10

Incline Bench
70kg x30,20

Good man jayroc for the solid spotting

COH

Capital Gunishment....

DB Hammercurl/Close Grip Bench
EZ-Bar Curl/Skullcrusher
Preacher Curl/Overhead Extension
Cable Curl/Cable Press Down


Gotta ghey it up sometimes, forced reps, cheat reps, half reps, curling in the squat rack, reverse powerclean curls, whatever. In hindsight should have done something on a swiss ball, and worn a bandana

COH

Supposed to be a heavy deadlifting day, but wasnt feeling it in the slightest

Deadlift
60,100 x5
140 x3
180 x1
220 x1 felt heavy as hell
260 x fail... nailed to the ground
200 x3 ... WTF

Gave up... cardio instead

Treadmill
5km - 24.30 - decent enough, think 26mins was best time before this.

Staying up til 6am for UFC116 was probably the reason for the useless deads.. not concerned, will get back at it during the week.

COH

Squats
60,80,100,140,160kg x5

Front squats
60,80kg x5

Hamstring curl/leg press/seated calf raise


Joined Hercules this morning finally. Great spot, equipment is beyond savage. Head down again tomorrow hopefully for some benching, have physio in the morning to see what the story with my back is.

COH

Physio today

General tightness in upper back, and along left side of my back in general. Tightness on the right side was a small bit less than ridiculous. Out of alignment (tilted pelvis, knew that already) and hips were tight as hell too. Cant beat that feeling of an elbow mashing your trigger points. Nothing major, no injury, so no complaints.

Back to training tomorrow, I hate rest days

COH

Bench
60,80,100x5
120,130,140,150kg x1

Incline Bench
60,80,100kg x10
60kg (10x10)

Smith Machine Incline Bench
40,50,60,70kg x5 (Throwing bar up and catching it)

10km cycle from town out coast road and back. Outdoor cardio>indoor cardio

COH

Deadlift
60,100 x5
140 x3
180,220,240 x1
200,180 x5

Barbell Row
100,120,140,160,180 x5

DB Row
70s>65s>60s>55s>50s>45s x5 each side

Lat Pulldown/Seated Row/Straight bar pull down
3x8

Treadmill
3km



This week is a total vag out

COH

Think its time for a change... and this is probably what I'm going to try...

12 week cycle combining Coans Bench Cycle (raw), and extended Smolov Mesocycle (raw) squatting once a week for 12 weeks instead of 4 times a week for 3, and a modified Suroveksky Deadlift programme (6 weeks deadlifting twice a week tapering off to once a week alternationg between light and heavy for the second 6 weeks), and an upper body accessory day (shoulders/biceps etc). Should be training 4 days a week.

Day 1
Bench
Incline Bench
CGP
Deadlift
Barbell Row

Day 2
Squats + lower accessory work

Day 3
Light Bench
Heavy Deadlift
Dips
Barbell Rows

Day 4
Mil Press
Facepull/lat raise
Bicep curl

COH

DB Mil Press
20,25,30,35s x6

Standing Mil Press
20,30,40,50,60,70,80,90kg x1

Close Grip Bench
60,100kg x5
140kg x1

EZbar Curl
60kg (3x8)

Hammercurl/lat raise
3x6

Hungover to bits after a 5am coppers job.. wasnt expecting much from training but was good. the 140 cgb absolutely flew up, prob could have gone ~150 on it, but not doing anything too heavy now for a good while. Standing mil press has always been my least favourite exercise, havent done it in years, but 90 is ok, push pressed it into position and just did the 1 strict rep from the top. Some squatting tomorrow, a couple days off then into something a bit more structured from next week onwards.

COH

Squats
60,80,100x5
140x3
180x1
100x10,10,10

Front Squats
60,80,100x5
60x10,10,10
Quick session on my break this morning ... couple days of eating and no training coming up. Hopefully get the bulk of training done in hercs from tuesday.