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

COH

Anti-cool arms day...

35mins cardio

COH

Bench
40kg (2x10)
60kg (2x10)
80kg (2x10)
100kg (2x10)
120kg x ... something?
140kg (3x3)
115kg (3x10)

COH

Deadlift
60kg x10
100kg x8
140kg x6
180kg x5
210kg x3
230kg x3
260kg x fail... gay
180kg x10
180kg x12
180kg x10

Barbell Row
60kg x10
100kg x10
140kg x10

Lat Pulldown
(4x10)

Rack Pull - lowest pin
100kg x10
140kg x10
180kg x10
220kg x7

Seated Row
(4x10)


Decided to try some added volume to the deads in the run up to the 260, which I wanted for a double. The 230 felt easy as hell, 260 popped off the ground and died at me knee, was going to attempt it again but was decided to hold off. Ill stick to my usual warm up template next week and make bits of it. The 180 sets were just because I was pissed off.

COH

Bench
60,80,100,120,140kg x8

Incline Bench
60,80,100,130kg x8

Decline Bench
60,100kg x10
130kg x5
150kg x3

Incline DB Press
42.5s,47.5s,52.5s x10

20 mins x/trainer


Top sets on flat/incline/decline bench were assisted. DB Pressing felt strong today. Good start to the week.

COH

Rest Day

Some shoulder rehab stuff
35mins x/trainer

Impromptu Back Session

Wide-grip Chin
(3x8)

Narrow-grip Chins
(3x8)

BTN Lat Pulldown
(4x10)

Chest Supported Row
(3x10)

DB Row
70s (3x10)

Seated Cable Row
Stack x12,15,20

COH

DD Mil Press
22.5.27.5,32.5,37.5s x10
42.5s x8 (assisted)

CGB
60,80,100kg x12

Lat Raise/Facepulls/Reverse Flys
(3x10)

15mins x/trainer

COH

35mins x/trainer... sweating out vodka. Thank god I got this done before I sobered up fully

COH

Bench
60,80,100,120kg x10
130kg x5
150kg x5 assisted
160kg x4 assisted

Incline DB Press
45s,52.5s x8
57.5s x6

Incline Bench
60,100,120kg x8

Decline Bench
60,100,120kg x8
140kg x5

X/trainer - 20mins



Benching... spotted 'enough to keep the bar moving'... was told to just do it to get used to being under a heavier bar for longer.

COH

Quick session in work... (disaster)

Deadlift - I've forgotten how to do this apparently
60,100kg x5
140kg x3
180kg x1
220kg x1
260kg x didnt even budge off the ground

Wide Grip Chins SS with Deadlift
BW x8/180kg x5
BW x8/140kg x5

Chins
BW - (2x8)




PM - At home

BTN Seated Mil Press
45,55,65,75kg x10

Lat raise
10,12.5s x12

Cable Press down
Stack (3x12)

Hammercurls/Skulls
(5x10)



Think I'll start back lifting some proper stuff from next week onwards.. all this high volume bodybuilding ****e is giving me a mangina even if my joints are feeling much better. Also just realised I cant actually remember the last time I squatted over 150kg... thats just bent. So I'm thinking its nearly time to go back to the rough template of...

Day 1 - Heavy bench/high volume deads
Day 2 - Legs... squats/front squats/box squats... none of that fancy ****e
Day 3 - Light(er) bench/Heavy deads
Day 4 - Upper back/Over head press
Day 5 - Jersey shore

COH

Monday

Speed bench
60,80,100,120kg x6

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

Incline Bench
60,100,120kg x8

Chin SS with CGB
BW/60kg x8
BW/80kg x8
BW/100kg x8
BW/110kg x8
BW/115kg X8

---

Today

Squats
60,100,140kg x5
180,200kg x1
220kg x1 high

Front Squats
60,100kg x5
140kg x3 dodgey
140kg x1 buried it with plenty in the tank.

Box Squats (18inch box, sumo)
100,140,180kg x5
220kg x3


Wiped out off my bike on the way to the gym, so holding the bar for squatting was bent. More weight more reps on everything indefinately is the plan

COH

12 weeks of mayhem - Day 1

Deadlift
100,140kg x5
180kg (5x5)

Bench
60,80,100kg x10
110kg (2x10)

Chins
BW (3x8)

EZ bar Curls
(5x10)

Incline Bench
60kg x10
92.5kg (2x10)



Easy on paper, tough enough in reality since the elbow is quite fúcked after coming off the bike yesterday, it doesnt want to bend or lock out. No more split training crap, was fun while it lasted. What I want now is something along the lines on 250/280/170. Bodyweight is between 92-93kg at the moment, I'd like to keep it there too. Will be training 5 days a week, squatting deadlifting and benching twice (heavy+light), with an upper and lower accessory day each too.

COH

*Warm up*
Unilateral hamstring curl/leg extension
(5x10)


Squats... with cardios weightlifting shoes
60,80,100,120kg x10
150kg (4x10)... surprisingly tough when you're not allowed look at the mirror.

Beltless Front Squats
60,70,80,90,100kg x5 Handy enough really


X/Trainer - 20mins

COH

Deadlift
60,100kg x5
140kg x3
180kg x1
230kg (3x1)

Bench
60,80kg x10
97.5kg (2x10)

Chins
(4x8)

DB Row
42.5,57.5,70s x8

Cable Pressdown
Stack (3x10)

COH

DB Mil Press
20,25,30,35s x10
37.5s x8
42.5s x6

CG Bench
60,80kg x10
100kg (2x10)

EZ Bar curl/Lat Raise/Face Pull
(3x12-8)

Cable Curl/Cable Lat Raise
(4x12)

COH

Bench
60,80kg x10
100kg x6
115kg (2x10)

Deadlift
60,100kg x5
140kg x3
190kg (5x5)

Incline Bench
60,80kg x10
102.5kg (2x10)

Wide Grip Chins
BW (5x8)

EZ-Bar Curls
(5x10)

COH

*warm up*
unilateral leg extension/hamstring curl/leg press
(4x10)


Squats
60kg x10
80kg x10
100kg x10
120kg x5
140kg x3
160kg x10
160kg x10
160kg x10

Front Squats
60kg x5
70kg x5
80kg x5
100kg x5
120kg x5

Reverse Grip BOR
60kg x10
80kg x10
100kg x10
120kg x10
140kg x10
160kg x10

COH

Bench
60kg x10
100kg (2x10) zzzzzz

Deadlift
60,100,140kg x3
190kg x1
230kg x5
230kg x3

Token Overhead Press
40kg x5
60kg x5
70kg x3
80kg x1

Chins
(3x8)

Cable Pressdown
Stack (3x12)

COH

x/trainer - Cant remember how long, but enough to sweat off my stamp from coppers

COH

DB Mil Press
20,25,30,35sx6
40s x6+2

CGB
60,85kg x10
110kg (2x10)

EZ Bar Curl/Hammercurl
(4x10)

Chins
BW (4x8)

Lat raise/Facepull
(4x10)

Fat Bar Pushpress
40,60kg x5
80kg x3
100kg x1
60kg (3x8)

X/Trainer
15mins



Pressing in general feels mad heavy lately. Do not like

Parsley

COH wrote: »

Pressing in general feels mad heavy lately. Do not like

it's because you lift mad heavy things.

COH

Parsley wrote: »

it's because you lift mad heavy things.

I wish :mad: In the middle of a weakfest at the moment. Hopefully be back in business when my weight goes up and elbow starts working again

Parsley

COH wrote: »

I wish :mad: In the middle of a weakfest at the moment. Hopefully be back in business when my weight goes up and elbow starts working again

it could be worse, you could be me... :pac:

COH

Rack Pull
60,100,140,180kg x5
220kg x3
260kg x1

Squats
60,100,140kg x5
160kg x3
180kg x1

SLDL
60,80,100,120,140kg x5

GMs
60,80,100kg x5

Front Squats
60,100kg x5
140kg x3

COH

Chins
BW (3x8)

Bench
60kg x10
100kg x6
120kg (2x8)

Deadlift
200kg (5x5)

Incline Bench
50,90kg x10
110kg (3x8)

EZ Bar Curls
40,45,50kg x12
55kg x8

COH

CGB
60,80kg x6
100kg x3
120kg (2x8)

Db Mil Press
25,30,35s x12

Lat raise/lat pulldown/facepull/curls
(4x10)

brianthebard

COH wrote: »

I wish :mad: In the middle of a weakfest at the moment. Hopefully be back in business when my weight goes up and elbow starts working again

You need to stop all that cardio nonsense.

COH

brianthebard wrote: »

You need to stop all that cardio nonsense.

I would.. but for some reason I seem to be enjoying it.


Tonight

X/Trainer - 30mins

Hanley

We doing this comp or what?

COH

Hanley wrote: »

We doing this comp or what?

My heart says 'yes', but my knee says 'take a step back, and actually f*ck your own face'.

COH

In the grand scheme of stupid training ideas, squatting today is right up there, but anyway....


*Skipped the warm up*


Squats - belt/knee sleeves/wrist wraps
60kg x5
100kg x5
140kg x5
170kg x10
170kg x10
170kg x10
170kg x10
170kg x10

Box Squats- belt/knee sleeves/wrist wraps
100kg x5
140kg x5
180kg x5

Front Squats- belt/knee sleeves/wrist wraps
60kg x5
100kg x5
130kg x5


Met my physio in the gym just before I started, conversation went like this...

Hows things?
-My knee is in bits
How so?
-Well it wont bend or straighten properly, and its not a huge fan of pressure
That could be any number of things, what are you doing here then?
-Squatting the absolute sh*t out of it
You have to be kidding
-Knee needs to get with the program here, its top of the food chain time
You're actually an idiot
-Thanks, see ya tomorrow