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

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.

COH

Bench
107.5kg (2x10)

Deadlift
170kg (5x5)

Close Grip Bench
97.5kg (2x10)

Incline Bench
90kg (2x10)

Lat Pulldown
(4x10)

COH

Squats
155kg (7x5)

Neutral Grip pullups
(4x10)

Seated calf raise
(4x12)

Ab stuff
(5x10)

I don't know why, but squatting without a mirror feels completely unnatural

cardio,shoot me

because it is.

COH

Bench
92.5kg (2x10)

Deadlift
200kg x3
210kg x2
215kg x1,1,1

Dips
BW (3x10)

DB Row/flys/cable press-down
(3x5)

COH

DB + Barbell military press
(3x10)

Neutral Grip pull-ups/Plate loaded row
(3x10)

Seated Row + Plate Loaded Lat pulldown
(3x10)

Lat raise/weighted ab work/preacher-curls/facepulls

COH

Deviated from the programme slightly today..


Bench
60,80,100x5
120,140kg x1
*prescribed reps*
110kg (2x10) supposed to be 107.5

Deadlift
60,100kg x5
140kg x3
180kg x1
220kg x1
250kg x2 (PR)
*prescribed reps*
180kg (5x5)

Close Grip Bench
*prescribed reps*
100kg (2x10) supposed to be 95kg

Dumbbell Row
42.5s,55s,70s x10 each side

Incline Bench
100kg (2x10) supposed to be 88kg

COH

Squats
60,80,100kg x5
140,165kg x3,3

Front squats
60 x5
80 x3
100,120 x1

Pull ups
10,10,10

Shrugs
60,100,140,180,220,260kg x5


Absolute pile of ghey.. lower back is ruined after yesterday. Prob do some more squatting before the week is over to make up for it

COH

Bench
60,80kg x10
100kg (2x10) was supposed to be 93kg

Deadlift
60,100kg x5
140kg x3
180,200kg x1
215kg x3

Squat
60,80,100,120,140,160kg x5
180kg (3x5)

Front Squat
60,80,100,120kg x5
140kg x3
100kg x10

COH

DB Shoulder Press
35kg dbs (3x12)

Lat raise
12.5s (3x10)
*drop set* - 7.5s,5s xfailure

Reverse Fly
12.5s (4x10)

Plate loaded shoulder press
40kg x20
70kg x16,12

Unilateral Plate Loaded pulldown
20,40,60,80kg x10


Unilateral Plate loaded Seated row
40kg (2x10)


Done before breakfast. In and out in under and hour, roll on the weekend

COH

Bench
60,80,100kg x10
120kg x8,10-12 cant remember [supposed to be 113kg 2x8]

Deadlift
60,100,140kg x5
185kg (5x5)

Close Grip Bench
60,90kg x8
110kg (2x8) [supposed to be 100kg]

DB Row
70kg dbs x12 each side

Incline Bench
60,90kg x8
110kg (2x8) [supposed to be 93kg]