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

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    #152
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    that had to have been on the raw gyms fb page.


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    #153
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    cardio,shoot me wrote: »
    that had to have been on the raw gyms fb page.

    Nope, Its my fridge magnet :cool:


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    #154
    cardio,shoot me
    Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    mines a recipe for egg fried rice


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    #155
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    cardio,shoot me wrote: »
    story of your training protocol....

    The contemplation of the sordid horid or disgusting by an artist is the negative yet necessary aspect of the impulse towards the pursuit of perfection (erza pound)

    I win at quotes!


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    #156
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Fat bar push press
    50,60,70kg x5
    80kg x3
    90kg x1
    100kg x1
    105kg x1
    110kg x1
    117.5kg xfail, fail, fail, fail, fail .... **** my life.

    EZ Bar Curl
    Lat Raise
    Hammer curl
    Face pull
    Reverse Fly
    Some other **** ...


    Complete waste of time training today, but it was either that or do 'work' in work. **** you 117.5... I'll see you next week


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    #157
    Pavel66
    Registered Users Posts: 1,359 ✭✭✭Pavel66


    "Just f**king lift it"

    COH


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    #158
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    COH wrote: »
    Fat bar push press
    50,60,70kg x5
    80kg x3
    90kg x1
    100kg x1
    105kg x1
    110kg x1
    117.5kg xfail, fail, fail, fail, fail .... **** my life.

    Complete waste of time training today, but it was either that or do 'work' in work. **** you 117.5... I'll see you next week

    You'll see it on Saturday with me.


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    #159
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Squats - Belt/wrist wraps
    60,100,140kg x5
    180kg x3
    220kg x1
    240kg x1 - Spotter said depth was ok, I dont believe him, so not taking it as any kind of PR. Felt solid though.

    Front Squats
    60,80,100,120,140kg x5

    Box squats - Middle box (18in) Sumo stance - with sleeves
    100,140,180,220kg x5
    250kg x3
    270kg x1 (PR)

    Lex extension - Stack
    (5x12)

    Leg Curl
    Pin 8,10,12,14,16 x10

    Calf press - Stack
    (5x20)

    Leg Press
    2,4,6,8plates each side x10
    10 each side x20

    I forgot to do lunges. Sh1t. Decent rest day all the same. Have to decide whether or not to try and rep my current max bench tomorrow now.


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    #160
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    What happened to your 180kg front squat?:pac:


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    #161
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    COH wrote: »
    Have to decide whether or not to try and rep my current max bench tomorrow now.

    i vote yes. what bench programme are you running at the minute, if any?


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    #162
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    G86 wrote: »
    What happened to your 180kg front squat?:pac:

    Wasn't feeling the front squats at all today. It'll happen soon though


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    #163
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Parsley wrote: »
    i vote yes. what bench programme are you running at the minute, if any?

    Well, I'm running this (ish)...

    http://joeskopec.com/edcoanbench.html

    I've sort of butchered the hell out of it though.


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    #164
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    COH wrote: »
    Well, I'm running this (ish)...

    http://joeskopec.com/edcoanbench.html

    I've sort of butchered the hell out of it though.

    i thought that was it alright... how dya find it? i was thinking of running it myself to give me ole bench a kick up the arse.


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    #165
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Parsley wrote: »
    i thought that was it alright... how dya find it? i was thinking of running it myself to give me ole bench a kick up the arse.

    It's so funny that how once someone tries a program everyone else seems to give it a shot too... Happened with Smolov and CP deadlift, now the bench cycle too!


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    #166
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Hanley wrote: »
    It's so funny that how once someone tries a program everyone else seems to give it a shot too... Happened with Smolov and CP deadlift, now the bench cycle too!

    I was thinking of trying it a good while back when i did smolov the first time, but kinda forgot or something... or i was waiting for theL or someone to do it first! but yeah i'm also thinking of running coan phillippe... :pac:


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    #167
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Parsley wrote: »
    i thought that was it alright... how dya find it? i was thinking of running it myself to give me ole bench a kick up the arse.

    Its fine really, when I did it out initially I figured weeks 1-9 looked managable, so the test will be from tomorrow onwards. If I hit the prescribed reps on week 10 then the program will be a success, whether or not it gets me to 170 remains to be seen, my gut feeling says no. So I'll run smolov after for bench I think.

    The second day is easy as hell, thats what I butchered the most, but mostly because I hate easy days training, I never plan on deviating form the program it just happens. Prescribed reps in general annoy me though, and I changed the way I bench completely a few weeks into it, so the extra volume felt necessary to drill the technique.

    L is running it too, and is doing a much better job at just doing what he's supposed to be doing. So he's probably in a much better position to give you feedback on it than I am!


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    #168
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    cheers. i was thinking it seemed to get hard quite suddenly at week 10, was just wondering if it was realistic. I haven't chatted to L about it actually, forgot he was still doing it...


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    #169
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Parsley wrote: »
    cheers. i was thinking it seemed to get hard quite suddenly at week 10, was just wondering if it was realistic. I haven't chatted to L about it actually, forgot he was still doing it...

    I think its realistic, like if 9 weeks of training doesn't have you in a position to lift more already then theres a problem. (Says me, who will probably fail the 152.5(2x2) tomorrow :pac:)


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    #170
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    COH wrote: »
    I think its realistic, like if 9 weeks of training doesn't have you in a position to lift more already then theres a problem. (Says me, who will probably fail the 152.5(2x2) tomorrow :pac:)

    good point... the close grip and incline work would do me well i'd say.


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    #171
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Parsley wrote: »
    good point... the close grip and incline work would do me well i'd say.

    Cant hurt anyway. When in doubt, increase the weight and double the volume


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    #172
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Bench
    60,90kg x5
    110kg x3
    130kg x1
    152.5kg (2x2)

    Close Grip Bench
    60,100kg x5
    140kg (2x2)

    Incline Bench
    60,100kg x5
    130kg (2x2)


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    #173
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Deload

    Deadlift
    60.100kg x5
    140kg x3
    180kg x1
    100kg (3x5)

    Barbell Row/Squat/Shrugs
    60kg (3x8)

    45 mins cardio

    Well that was incredibly boring, and ghey. My shoulders are fúcked


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    #174
    gymfreak
    Registered Users Posts: 2,793 ✭✭✭gymfreak


    COH wrote: »

    45 mins cardio

    Well that was incredibly boring, and ghey. My shoulders are fúcked
    :eek:

    Don't think I've ever seen cardio in your log.

    I thought you were allergic or something..:D


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    #175
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    you stop that cardio S*it right now you hear....for god sake man...look what happened me!! stop now i tell you!!!


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    #176
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    gymfreak wrote: »
    :eek:

    Don't think I've ever seen cardio in your log.

    I thought you were allergic or something..:D

    Ah no there's some in there somewhere, I think I did some 3 months ago :)


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    #177
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    I remember seeing a 5k run a while ago and thinking how much my running must suck if your time was better!:pac:


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    #178
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    G86 wrote: »
    I remember seeing a 5k run a while ago and thinking how much my running must suck if your time was better!:pac:

    I was all about the cardio when I quit smoking a few months ago, not so much anymore. My 5k time would now be awful. Might give it a shot tomorrow to see where I'm at


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    #179
    G86
    Closed Accounts Posts: 3,660 ✭✭✭G86


    COH wrote: »
    I was all about the cardio when I quit smoking a few months ago, not so much anymore. My 5k time would now be awful. Might give it a shot tomorrow to see where I'm at

    Do, and if it's under 25min - lie! You'll be contributing to the general state of my ego, tis quite fragile after those bloody sh!te squats at the weekend.


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    #180
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    G86 wrote: »
    Do, and if it's under 25min - lie! You'll be contributing to the general state of my ego, tis quite fragile after those bloody sh!te squats at the weekend.

    I think 24.30 is my best 5k time... Not a hope I'll get close to that.


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    #181
    COH
    Registered Users Posts: 7,099 ✭✭✭COH


    Deload....

    Bench
    100kg (2x10)
    60kg (5x10)

    Incline DB Press
    25,30,35s x12

    DB Mil Press
    20s (3x12)

    Face Pulls/Cable Press down
    Half stack (3x12)

    45 mins cardio


    Yawntastic


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