Traps and Tricks and Such

dartstothesea

Coan Bench week 5 heavier day

Bench
82.5kg x 5
82.5kg x 5

Close grip bench
72.5kg x 5
72.5kg x 5

OH Press
57.5kg x 5
57.5kg x 5
Last rep of this took me about 5 full seconds to grind out. Phew.


Squat
120kg x 8
120kg x 8
120kg x 8
120kg x 8


The knee barely seems any better but I guess it's just slow going for soft tissue to heal, if that is actually what it is. It could tendinitis I guess but I've barely been squatting the last 4 weeks so don't know why it wouldn't have cleared up.
As I said the last time, bringing my stance in closer seems to stop the knee feeling sketchy during the squats.

Wanted to do some shrugs or something but gym was closing, no more time.

dartstothesea

Yesterday


Seriously crippling back pump before I even started. Somehow.

Coan Phillipi Week 5

Warm ups

175kg x 3
175kg x 3
175kg x 3

142.5kg x 3
142.5kg x 3
142.5kg x 3

I completely flaked on the rest of the assistance stuff. Weak craic. I will get it done though, beginning of next session, which is now tomorrow.

Oh, and my grip was nowhere to be seen. Granted I had no chalk but it was noticeably **** even accounting for that. Being in front of a computer all the ****ing time is starting to piss my wrist off.

Shrugs
32.5kg DBs x 12
32.5kg DBs x 12
32.5kg DBs x 12
27.5kg DBs x 12


Coan Bench Week 5 light day
65kg x 10
65kg x 10

Actually nearly maxed out with these. Or it felt almost like that, anyway.

Crap session.

dartstothesea

Earlier

Coan Bench Week 6 heavier day

Bench
85kg x 5
85kg x 5

Close grip bench
75kg x 5
75kg x 5

Incline bench
70kg x 5
70kg x 5


Squats
warm ups
120g kg x 7
120g kg x 7
120g kg x 7
120g kg x 7
120g kg x 7

Knee feels so ****.
If anyone could suggest a knee-friendlier (for now) alternative to squats, that would have some decent strength carry-over for squats, please do. I suppose I could see what leg pressing or something feels like. Either that or find a better way to squat.

Curls
15kg DBs x 10
15kg DBs x 10

Gym closed.

dartstothesea

Not a lot of time to get the workout done today.

Coan Phillipi Week 6

Deadlift

warm ups

187.5kg x 2

speed deadlifts, 120 sec rest intervals
155kg x 3
155kg x 3
155kg x 3

Power shrugs (I lost my straps, really need to find these. Powershrugs seem so awkward...)
117.5kg x 5
105kg x 5
105kg x 5

Stiff Leg DLs
105kg x 8
105kg x 4
105kg x 4

Bent-over Rows
70kg x 5
70kg x 5
70kg x 5

Had to leg it at this point.

Haven't been eating anything close to enough. I know it's just my bench that'll suffer for it. Bah.

dartstothesea

Coan Bench Week 7 heavy day

90kg x 5
90kg x 5

Close grip Bench:
80kg x 3
80kg x 4

So I failed to make the 5 on each of those. 'Sake. Don't really know where my technique was at, had to use the bench I never use, **** just felt awkward. Weak buzz.

Incline bench presses went better, thankfully:
72.5kg x 5
72.5kg x 5

Getting the hang of keeping the bar path vertical and close to my chin.


Squats
warm ups

140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5

Was planning on going for 7 sets but ended up only cramming in 5 with the gym closing. Left it pretty late to get in the gym today once again.


The ongoing knee weirdness is just getting ridiculous now. I'm going to give it a big horrible foam-rolling to see how that effects things. It doesn't even feel bad during most reps, but, before and after squatting it does. Just sort of robs me of a bit of confidence is all.

Looking forward to bettering all of today's BS though. Just need to get eatin'.

dartstothesea

Coan Phillipi Week 7

warm ups

200kg x 2

120 rest intervals:
165kg x 3
165kg x 3
165kg x 3

Stiff-leg DLs
110kg x 5
115kg x 5

Left hamstring feels pretty stupid when doing these, right where down behind the knee. Stupid leg.

Bent-over Row
80kg x 5
80kg x 5

These are no fun. So awkward feeling.


Shrugs (supposed to be powershrugs, but, those really aren't gonna happen properly 'til I get straps. Or maybe find the ones I seem to have lost )

37.5kg DBs x 12
37.5kg DBs x 10
37.5kg DBs x 10
25kg DBs x 12
25kg DBs x 10


Calf Exts
14 plates x 14
17 plates x 12
19 plates x 8

Quad Exts
10 plates x 12
10 plates x 12
10 plates x 12
11 plates x 20

Chins
4

dartstothesea

Coan Bench Week 8 heavier day

Bench press
90kg x 3 (would've been 92.5kg x 3 but didn't realise my bar was 17.5kg instead of 20)
92.5kg x 3

Close grip bench
82.5kg x 3
82.5kg x 3

Incline bench
75kg x 3 (forgot to check I had the right bar again).
77.5kg x 3


Also spent 20-something minutes foam rolling my quads and IT bands. Delicious agony. Hoping it'll sort my left knee out anyway.

dartstothesea

Hard to believe it's only the fourth day since I last did anything. Feels like an eternity. Four days is a long time. Been pretty dissatisfied in the 3 days in between, anyway.

Coan Bench Week 8 light day
70kg x 10
70kg x 10

Squats

150kg x 4
150kg x 4
150kg x 4
150kg x 4
150kg x 4

I pinpointed where my knee is ****ed up, anyway. Feels crap every time I squat down, basically. I've tried many different angles, seems the same no matter which.

This is where it is, anyway (the red dot). On top of the... thing (patella?), and slightly to the outside. If I prod my finger around there I can make the hurt happen.



Bicep curls
17.5kg DBs x 9
17.5kg DBs x 8
17.5kg DBs x 6

dartstothesea

Coan Phillipi Week 8


Deadlift

Warm ups

210kg x 2

Barspeed felt grand but they were ugly reps, mainly due to the lockout being sketchy. If you could really call it a proper lockout.
So I did another rep at 210 just to make sure I'd really done the work.
I'm hoping using some chalk will help next time too, though.

210kg x 1

Lockout was probably still questionable though.

Least I now know roughly where my limits are nowadays (it's been forever since I attempted a deadlift I didn't get) and where the weakness or sticking-point is.
The fact that I haven't been doing the powershrugs properly may have lots to do with that weakness.



Speed Deadlifts, ~110 second rest intervals
155kg x 3
155kg x 3
155kg x 3


Stiff Leg DLs
115kg x 5
115kg x 5

Bent over rows
85kg x 4 just lost my grip completely by the 5th rep...
85kg x 5
85kg x 3 (just to make up for not getting the first set of 5)

Shrugs
I still haven't sorted out the no-straps situation. Foolish.
40kg DBs x 5
40kg DBs x 5

35kg DBs x 10
35kg DBs x 8
35kg DBs x 6

Calf exts
15 plates x 13

...gym closed. One day I'll give myself enough time for a full workout, haha.

dartstothesea

Oh, another possible lead in the case of the wrecked kneecap. It occured to me today that I may have been crashing the bar down into the top of my left patella when I deadlift lately.
Real clever.

dartstothesea

Coan Bench Week 9, Heavier Day

warm ups

97.5kg x 3
97.5kg x 3

Close-grip Bench

85kg x 3
85kg x 3

+ another 60kg x 4 when I didn't realise some wiseguy had taken 25kg off my bar in between sets.

Incline Bench

warm ups

80kg x 3
80kg x 3


Squat

warm ups

160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3

Got two helpful recommendations off lads for a physio (same one actually) to go get this knee BS sorted. Will definitely get on that.


Bench today felt so, so much easier than last week's heavy day. Surprising. Having a spotter to shout at me definitely helps a tonne, I reckon. Solid buzz.

dartstothesea

Coan Phillipi (sort of) Week 9

Deadlift

warm ups

215kg x 1

Heh, barspeed was noticeably slower here. Getting very close to my limit I suppose.

Speed DLs
155kg x 3
155kg x 3

Shrugs

38kg DBs x 7
38kg DBs x 7
38kg DBs x 7
27.5kg DBs x 12
27.5kg DBs x 12
20kg DBs x 12

Calf exts
15 plates x 12
17 plates x 10

Seem to have... forgotten the stiff leg DLs. Oh well...

dartstothesea

Coan Bench Week 9 light day

Bench press
70kg x 10
70kg x 10

Proceeded to do kind of a random assortment of excercises since I decided not to squat tonight.

Chins
5
3
2
1

Curls
15kg DBs x 8
15kg DBs x 8
15kg DBs x 8

Glute-Ham raises
12
12
10

Calf Exts
14 plates x 16
16 plates x 10
14 plates x 10

Elliptical trainer
300 kcals
12 mins
1.75k or something

I kind of use the elliptical trainer in a weird way, I avoid knee ROM (to a degree) and kind of make it into a calf ext thing. Until my calves get fatigued as **** anyway.

dartstothesea

Coan Bench Week 10 heavier day

warm up

100kg x 2
100kg x 2

Not too difficult. May have been because for once I was using my favoured method of benching inside the power rack on the black bench instead of that red one. Always find it easier to keep an arch on the black benches.

Close grip.

90kg x 2
90kg x 3 (extra rep 'cause it felt grand)

Grip may be a tiny bit less close now than in previous weeks.

Incline bench

warm ups

82.5kg x 2
82.5kg x 3 (extra rep again, felt grand)


Some other nonsense since I wasn't squatting and want to leave deadlifting for tomorrow...

Tried a couple of leg presses. They feel like the worst thing ever. Getting to that physio place soon as possible.

Calf exts
14 plates x 14
16 plates x 10


Dips
6


Flaked out home. Edit: actually, never mind my weak excuses, haha. Should have tried to get some more work done regardless.

dartstothesea

warm up

https://www.youtube.com/watch?v=C0uQCnWB2D8

Coan Phillipi Week 10 (1RM day)

60kg x 4
100kg x 3
[Belt on]
140kg x 3
170kg x 2
195kg x 1
220kg x 1
235kg x F


So I started out Coan Phillipi with a 1RM of 190kg - may have been slightly underestimating that but whatever, hadn't deadlifted in weeks at the time, I think.
The program prescribed a finishing 1RM of 220kg, which I got, happily.
Had a bit left in the tank, so I got greedy for 235kg; it came up okay but about a 1/3 of the way up I found myself totally hunched over, way lopsided, and just unable to get it any higher. Fought it a bit but my form was so ****ed up I just had to drop it. I am disappoint.

Might leave it at that for Deadlift for the moment, get to a physio and try to jump back into Squatting again.


Speed Deadlifts
132.5kg x 3
132.5kg x 3



Coan Bench Week 10 - light day
warm ups x 2
71kg x 10
71kg x 10


Shrugs
37.5kg DBs x 12
Started getting crazy tingling 'round the back of my neck.
25kg x 16
25kg x 12


Quad Exts
10 plates x 20
10 plates x 20
10 plates x 20

dartstothesea

Coan Bench Week 11 - Heavier day

Bench press
warm ups

105kg x 2
105kg x 2

Close grip bench
92.5kg x 2
92.5kg x 2

Incline bench
warm up 60 x 4
85kg x 2
85kg x 2

Squats
60kg x 5
80kg x 4
100kg x 4
[Belt]
120kg x 4
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5

SHUTUP LEFT KNEECAP, NO-ONE CARES WHAT YOU THINK

dartstothesea

Coan Bench Week 11 lighter day
72.5kg x 10
72.5kg x 8

Going to blame being on the worst bench for this. Didn't know where I was at really. Wasted a lot of energy, had zero form. Weird how the heavier day is always easier.

Squat

130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5

DOMs were actually still raging from the last day, which was sort a return to squatting. Didn't go nuts squatting today as a result but they really didn't feel easy... Didn't notice much knee trouble though, yusss.

Curls
15kg DBs x 10
15kg DBs x 8
15kg DBs x 8

Calf Ext
14 plates x 14
17 plates x 10
13 plates x 10


Oh, and I'm running a calorie defecit again. Not trying to no-carb it this time. I'll definitely get more protein in than previous attempts. We'll see how it goes. Bodyfat needs to fuck off, like.

dartstothesea

I'm just after reading the toned to shredz thread in the main forum and also Hanley's log and quickly realised now I look like a sap for suddenly being on a cut.
Genuinely a ridiculous coincidence. My dire need to ditch bodyfat is a solid enough alibi anyway

dartstothesea

Coan Bench, Week 11, heavier day

Total failure, aborted it after failing the work set (a 1x1 on 112.5kg). Don't even want to go into more detail, it'd just be excuses.

Straight on to Squats, just as well since I'd little time tonight.

Squat
warm ups
Belt
130 x 3

165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

I don't think anything I tend to do while squatting is causing/worsening the knee issue. It's not sore as such when I squat, can just sort of feel it at times. It must have just been a once-off, almost certainly on that day I went for 220kg. Taking forever to heal though.
Anyway, reckon it'll be okay in a while. Enough about it. It'll be the first thing I say to this rehab-specializing PT guy anyway.

Also, it's taken me 'til now to start really looking up when squatting and not looking at the mirror. It seems to help plenty, bit more upright chest-wise.

dartstothesea

warm up; hip & leg swings & stretches, back stretches, neck stretches, wrsit stuff, elbow stuff, behind-back broomstick swings, some more of the usual craic.

Coan Bench Week 12, heavier day


Bench press
50kg x 5
80kg x 4
100kg x 2
112kg x F AGAIN :pac:


Close Grip Bench press
100kg x 2

Incline Bench
90kg x 2

Both close grip and incline should have been just 1 rep each. No idea what I'm doing at this point, HAHA :pac:


Squat

warm ups

140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5


Dips
BW x 8
BW x 4

Curls
15kg DBs x 10
15kg DBs x 8
15kg DBs x 8

dartstothesea

Day before yesterday:
Coan Bench Week 12 heavier day

Bench
warm ups
112.5kg x 1

Got that at last, magically. Using the better bench might have helped though.

Close grip
100kg x 1

Incline
60kg x 2
92.5kg x 1


Deadlift
Warm up sets
205kg x 3

140kg x 3
140kg x 3

Pendlay Rows
80kg x 5
80kg x 5

These felt stupid anyway. So all over the place.

DB Shrugs
37.5kg x 12
37.5kg x 12
37.5kg x 12
25kg x 16
25kg x 10

Runnin'
Inclined 1:1 intervals, 10 mins
Forget everything else. Suffice to say it culminated in quad crampage. Legs not used to this sort of craic at all these days. Running actually feels like a real limited ROM to be hammering them with but I suppose I could just be not running big/fast enough, haha.

dartstothesea

BJJ class for the first time in forever earlier. I've nearly gone to a whole handful of classes altogether now...

I don't think I'll bother going into all the stuff done or even know what to log but I got sweaty and kind of tired so thought I'd put it in here.

Oh, it was 2 classes actually, not back to back but 3hrs total.

dartstothesea

Small bit of rolling with two lads on the mats, my friend just wanted to get extra practice in before that on the 19th or whatever. Ended up mainly trying to show me stuff though

Coan Bench Week 12, lighter day
Bench
75kg x 10
75kg x 11

Squat
Worked up to 130kg, promptly packed it in. Seems my knee is just a write off right now. Actually didn't expect that. Will ring this lad for my free sports massage tomorrow.

Chins
5
3
2
2
1

DB incline flys
17.5kg DBs x 8
17.5kg DBs x 8
17.5kg DBs x 8

I think that's all I did. Jesus.

Spent the last 15 minutes or more just foam rolling my quads and ITBs as much as I could. In terms of soreness, there was loads in the ITB of the bad knee, yeah, but actually in terms of the quad muscle generally, the other leg seemed a good bit worse. Maybe it means I'm overcompensating with the good leg or something.

dartstothesea

Also, I've been eating below maintenance all this while. Should still be okay for the Bench 1RM up next but I won't be surprised if the Squat numbers have regressed at this stage.
I think I've been eating about as clean as normally but I really haven't been counting anything TBH, not even calories so who knows.

dartstothesea

Morning session before work for about the second time, ever.


Usual warm ups

Foam rolling ITBs and quads


Coan Bench - Max Test
warm up sets

115kg... failed it. Close. Just lost all ability to move it about 1/3 back up off my chest. Gutted.but it shouldn't be surprising really...

Tried 115kg again. Failed it again, a little worse this time; barely moved it off my chest. Ugh.

100kg x 2

Close grip
80kg x 5
80kg x 5


Little bit more leg foam rolling, before:
Squat

warm up sets
Belt on

140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5

Not working at a spectacular weight or anything but this was the best squats have felt in recent memory. Since August probably. My knee felt fine today and could be down to a number of things, I have no way of knowing which one, but; most likely the extra foam rolling; maybe the slightly wider and more obtuse foot stance I took today; maybe remembering to take my fish oils and glucosamine the last few days; maybe having just not squatted much lately.

Dips
5

Calf exts
14 plates x 15
17 plates x 10

Tiny bit of elliptical trainer on high resistance.

dartstothesea

Oh, forgot to include, even more foam rolling after the squat sets. The quad on the 'good' knee... sweet hezeus have mercy.

dartstothesea

2hr BJJ class this evening.

I would say squatting and benching this morning wasn't a great idea, but at least there's less chance of me relying on strength over technique...

dartstothesea

warm ups

Foam rolling: ITBs, quads

Decided to just... keep doing Coan Bench, off a new 1RM. I had done 112.5kg in the last program, just put 110kg in here.


Week 1 heavier day
Bench
77.5kg x 10
77.5kg x 10

Close grip bench
70kg x 9
Failed the 10th rep. Yikes. No spotter, managed to rack one side of the bar, slid out under. Ugh.
70kg x 7 or something. Big long fail on the last set had ruined me.

Incline bench
60kg x 10
60kg x 8


More foam rolling of ITBs and quads

Squat
warm up sets

170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3

Even more foam rolling of ITBs and quads. Feel all the hurts.

Lat pulldown
6 plates x 16
6 plates x 12
I should do these more often.


Calf exts
14 plates x 16
16 plates x 10

Elliptical trainer
5 mins, resistance 15 or something, 100kcals apparently





I should really weigh properly under 100kg now with how I've been eating but who knows. I'll weigh myself sometime. Don't think I've lost much strength so far somehow. Barely gotten 160g of protein most days though.

dartstothesea

warm ups
foam rolling

Coan Bench Week 1 lighter day

Bench press
65kg x 10
65kg x 10


Squat
warm up sets

150kg x 4
150kg x 4
150kg x 4
150kg x 4


Chins
6

Gym closin', that was it.


150 for 4 x 4 wasn't a great outcome today, not that I went close to 'all-out' or anything really, but everything just felt mad heavy. I guess it just made me see how much less recovery happens between sessions (the 170kg for 5 x 3 on Thurs) when I eat under maintenance.

Think that's the first time ever I've done 6 chins though. But yeah, felt feeble at everything else today.

dartstothesea

Still dieting / not bothering to eat much. I'd like to say I'm getting at least 150g or more of protein per day but there's def been a few write-off days.

Coan Bench Week 2 heavier day

bench press
77.5kg x 10
77.5kg x 10

close grip bench
70kg x 7
70kg x 8

Failed to manage 10 either set.

Incline Bench
60kg x 9
60kg x 8

More failure. Blaming the calorie defecit that's in full effect.

Wasn't even going to squat because I was worried about my knee. It turned out to be fine. Best that squats have felt in ages. Granted, I was working with lighter weight than usual, but in terms of form and all, like.

Squat
warm up sets

120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Definitely had another set or two in me but the gym was closing 15 minutes early for no reason.

Didn't catch sight of the new seated calf press but I plan to DOMs the bejaysus out of myself on that next time.

dartstothesea

Coan Bench Week 2, lighter day

Bench press
67.5kg x 10
67.5kg x 12


Squat

warm up sets

170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3
170kg x 3

Seat Calf press
40kg x 10
40kg x 10

Didn't get to do much on this 'cause of the gym closing but it seems like it's gonna be a good time.
Check your lease man, because you're living in DOMs CITY

Since starting the calorie defecit I'm actually down to a lower notch on my powerlifting belt and that notch is starting to feel less tight now and all.

My bench hasn't exactly benefitted from it or anything and who knows what my deadlift is at now, but I'm gonna keep the cut up 'til christmas day or something.
I'm thinking I might try getting more disciplined with it or restrict carbs or something toward the end, last 2 weeks or something.

dartstothesea

Quads and ITB foam rolling.


Coan Bench Week 3, heavier day

82.5kg x 8
82.5kg x 8

close grip bench

72.5kg x 8
72.5kg x 8

incline bench
62.5kg x 8
62.5kg x 8

Squat

warm up sets

125kg x 8
125kg x 8
125kg x 8
125kg x 8
125kg x 8
125kg x 8

Few curls
18kg DBs x 10
18kg DBs x 8
18kg DBs x 8

Few seated calf lifts
40kg x 12
70kg x 5
40kg x 10
40kg x something


Another attempt at foam rolling. Too ****ed to do it properly really though.

I need to stop going 3-4 days without some kind of training. The goal is to get a morning, before-work routine going. That'd sort my life out so good. Might even go in tomorrow morning and deadlift or something.

dartstothesea

Coan Bench Week 3 lighter day

70kg x 10
70kg x 10

Deadlift
warm up sets

140kg x 4
180kg x 3
205kg x 3

160kg x 3
160kg x 3
160kg x 3
160kg x 3

So delighted and surprised my deadlift's still up where it was. Feels like a while since I've pulled. I think I'm gonna just keep training it fairly infrequently but going reasonably heavy when I do. Very glad I can keep focussing on squatting without worrying about much DL regression.
Even more surprised since I've been eating below maintenance all the while.

Seated Calf Press
40kg x 12
40kg x 10
40kg x 10
30kg x 12

dartstothesea

Coan Bench Week 3 lighter day

70kg x 10
70kg x 10

Deadlift
warm up sets

140kg x 4
180kg x 3
205kg x 3

160kg x 3
160kg x 3
160kg x 3
160kg x 3

So delighted and surprised my deadlift's still up where it was. Feels like a while since I've pulled. I think I'm gonna just keep training it fairly infrequently but going reasonably heavy when I do. Very glad I can keep focussing on squatting without worrying about much DL regression.
Even more surprised since I've been eating below maintenance all the while.

Chins
5

Seated Calf Press
40kg x 12
40kg x 10
40kg x 10
30kg x 12
Just as an experiment I'm going to only do these (i.e. not the other incline-ish calf press I always did) and see what it's like.

Had to leave it there 'cause gym was closing. Would've liked to get some shrugs done. Ah well.

Going to weigh myself later. I'll do it in the morning as well I suppose actually. I'll be a bit disappointed if I'm not a couple of KG under 100 now. Then again, I didn't even know exactly what weight I was at when I started eating less. Woops.

dartstothesea

Earlier

Foam rolling; quads and ITBs. This never gets any less painful.

Squat
warm up sets

150kg x 5
150kg x 5
150kg x 5
150kg x 5

Didn't bother doing these to exhuastion or anything, left it there to squeeze another exercise or two in.

Seated Calf press
40kg x 12
40kg x 10
40kg x 10

Chins
5
4



Think that was all. Off to work.

dartstothesea

2 hour BJJ class.


I suppose I wouldn't mind training fairly differently to be a little less useless at this. Wouldn't know where to begin, guess it's actual time spent rolling I'd need in any case. Want to have both a hyoooge PL total and not somehow not be total **** at BJJ though!

d'Oracle

dartstothesea wrote: »

2 hour BJJ class.


I suppose I wouldn't mind training fairly differently to be a little less useless at this. Wouldn't know where to begin, guess it's actual time spent rolling I'd need in any case. Want to have both a hyoooge PL total and not somehow not be total **** at BJJ though!

For the love of God, Think about what it will do to your calves.:)

dartstothesea

Tried the next day of Coan Bench yesterday for some reason. Without remembering I'd done the previous day just the... previous day. It didn't go well. Doing it again in a day or two.

Elbows felt wrecked, did some curls.
17.5kg DBs x 10 x 3

Shrugs
32.5kg DBs x 12 x 3
22.5kg DBs x 10 x 2

Dips
6
4

Seated Calf Press
40kg x 12 x 4

Lat pulldown
8 plates x 10
6 plates x 10 x 3



Lots of foam rolling. Did something to make my knee go mental at the start during foam rolling. Gotta avoid rolling on the actual patella loads by accident next time...

Also did some single leg BW squats. Probably 20 or 30 each leg.

Forget what else. Mehhhh.

dartstothesea

Foam rolling; ITBs, quads

Coan Bench Week 4 heavier day

bench
85kg x 8
85kg x 8

close grip
75kg x 8
75kg x 8

incline
65kg x 8
60kg x 7

Failed to get prescribed reps on the incline. Ugh. Not sure whether to just keep plowing ahead at the prescribed weights or what. I could put a slightly lower weight back in the calculator I suppose. Or start eating a surplus...


Squat

warm up sets

172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3 (had no clue whether it was 6 or 7 sets. Forgot the count like twice...)

Curls
18kg x 10
18kg x 10
18kg x 10

Calf press

dartstothesea

2hrs jiu jitsu on monday.

Another 2hrs this evening, and I squeezed in some ****e in the gym afterward:

Bench
Coan Bench Week 4 lighter day
warm ups
70kg x 10
70kg x 11

Not much trouble. Wonder if having creatine in me for the first time in a while made the difference. Or the 4 days off lifting.


Chins
6
3
3

6 consecutive chins for only 2nd time ever, I think. Now if I could just get those 2nd and 3rd sets a bit stronger. 666 would be the best.

Glute Ham Raises/Exts/whatever they're called
like 20-something
another 20-something

Fair bit of a burn after those. I do ****-all direct hamstring//glute/erectors stuff usually, no surprise.

Seated Calf press

Lat pulldown
8 plates x 3
Yikes. Bit wrecked from chins and BJJ there maybe.
5 plates x 10
5 plates x 10

Gym closing.


In other news, various parts of my neck, shoulders, general upper back area have the most disgusting ache since monday. Stiffest neck ever from rolling on my head in class, not to mention getting choked the whole time I suppose. Life is pain.
Going to ring a sports massage dude tomorrow because the knee is ridiculous again tonight.

Oh, still defecitin'. Got some whey back in yesterday so I can more easily be good about the protein intake now at least.

dartstothesea

1.5 hrs Jiu jitsu Friday


Today
Coan Bench, Week 5, heavier day
bar x 14
40kg x 12
70kg x 5

90kg x 5
90kg x 5

Close grip bench
80kg x 5
80kg x 5

Incline bench
70kg x 5
72.5kg x 5

Chins
6
3
2
1
1

Shrugs
32.5kg DBs x 12
32.5kg DBs x 12

Left myself no time at all in the gym today, place was closing at this point. Might try getting in tomorrow morning for squats, first time in over a week.

dartstothesea

Missed out, sort of bailed on BJJ tonight. Itch/anxiety to squat got too much, heh.

Squat
50kg x 7
80kg x 7
100kg x 5

belt*
130kg x 8
130kg x 8
130kg x 8
130kg x 8

*So I've gone two notches in on this in as many months. It feels marginally tighter right now but I guess I'm definitely losing something around the middle. I expect it'll continue to feel less tight going forward

Again, left it ridic late to get in the gym tonight and this was all I'd time for. These miniature sessions could be the way forward for me though. If I started getting them in during the mornings before work, like. Wouldn't have to miss and BJJ classes. Wouldn't conflict with college in the evenings and could even start making it to muay thai classes too maybe. So the epic struggle to get out of bed at a reasonable hour in the morning wears on.

dartstothesea

Earlier

Coan Bench Week 5, lighter day
72.5kg x 10
70kg x 13 (forgot the 2.5kg had come off, did the few extra reps though. Prescribed weight for today was only 71kg anwyay)


Squat

warm up sets

182.5kg x 3
182.5kg x 3

These felt very heavy. Knew I didn't really have more than another rep or two in me. Hadn't recovered from monday I guess and I could feel my right hamstring getting fairly annoyed so left it there. Would like to get more reps than this at 190 or something real soon though. I should squat heavier more often. On the verge of ordering knee sleeves, elbow sleeves and oly shoes here.

Chins
6
4
3
long rest
3

Seated Calf press

Curls
20kg DBs x 8
20kg DBs x 6
17.5kg DBs x 8

Time up.

dartstothesea

I was planning on DOMsifying every fibre of my being today as a christmas present to myself but true to form I didn't leave myself enough time as the gym was closing earlier than I thought.
Still got a good session in anyway.

warm up

https://www.youtube.com/watch?v=R-imYeb2z3s

Coan Bench Week 6, heavier day
Bench
warm up sets

95kg x 5
95kg x 5

Close grip bench

85kg x 5
85kg x 5

Both of those actually a KG or 2 above prescribed, of course I managed not to work at prescribed weight on the incline then...

Incline bench
70kg x 5
70kg x 5


Squat

warm up sets

155kg x 5
155kg x 5
155kg x 5
155kg x 5
155kg x 5
155kg x 5

Annoying how I'm still really only working at weights similar to during Base Smolov back in August. Probably squatting deeper than before and on less calories p/day, still kind of a downer though.

Was talking to Joe about it and reckon I'd like to do a comp, maybe the one in Feb. I'll do terrible for my weight class but whatever.

Not sure whether to continue trying to get weight down (i.e. lose fat) from now 'til then or should I try to properly get stronger.
Any sort of bulk would send me back over 100kg again so probably a bad idea in terms of weight divs. Of course ideally I'd like to stay around 100kg but drastically, drastically improve body comp (and relative strength) but that seems sort of harder to me.
I'd say I'll try keeping on some kind of cut. Fuck you, christmas.

dartstothesea

Coan Bench Week 6, lighter day

warm up sets

72.5kg x 10
72.5kg x 11

not much trouble. Since it's the lighter day and all.

Squat

warm up sets
belt

135kg x 8
135kg x 8
135kg x 8
135kg x 8
135kg x 8

Totally forgot place was still closing at 6. Just as well I got in early.

dartstothesea

Few bits and pieces on the way in the post. Didn't fork out just yet for weightlifting shoes, soon though, real soon. A few more euros needed first.
I didn't go near actual knee wraps yet 'cause it seems like you need a training partner to help with those on/off. Doin' it all solo, see.

Dry 5 Liquid Chalk - 250ml Dry 5 Liquid Chalk - 250ml 1
High Density 60cm Foam Roller High Density 60cm Foam Roller 1
Strengthshop Odin wrist wraps Length24" Strengthshop Odin wrist wraps 1
Strengthshop Double Ply 'Thor' Knee Sleeves SizeL - 36-39cm Strengthshop Double Ply 'Thor' Knee Sleeves 1
Ironmind Strong Enough Straps Ironmind Strong Enough Straps 1
Strengthshop Neoprene Elbow Sleeves SizeL - 28-32cm Strengthshop Neoprene Elbow Sleeves 1


I'll probably not be close to filling out those elbow sleeves. Psyched to start messing with all this stuff though. Imagine, having chalk of my own. Gonna feel like some kind of high flyin' millionaire.


Finally tracked my calories in the last day or so. Should've known it but I wouldn't be surprised if I had actually practically been eating a maintenance amount of calories 'til now without realising. Would explain the extreme slowness with which cutting seems to be happening.

dartstothesea

I woke up too late there on New Year's Eve to get in the gym (bad craic) and then it felt like a million years since last training.

Today

Coan Bench Week 7, heavier day

Bench
97.5kg x 4, 1
97.5kg x 4, 1

Was supposed to be two sets of 5.

Close grip bench
87.5kg x 5
87.5kg x 5

Incline
77.5kg x 4
77.5kg x 3, 2

Another poor show on the incline.
Not suprised to have failed lots of the prescribed stuff today. With all the eating I haven't been doing, I'll still take it.


Squat

Warm up sets

160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

Glad to have done the 6th set because doing anything for 5x5 anymore is just a harrowing reminder how close my squat is to where it was at nearly 12 months ago...


Biceptual curls
20kg x 8
20kg x 7
20kg x 8? or maybe 7, dunno.

20kg for in/around 3 x 8 is actually a nice milestone for me at last. Pretty bad at bicep lifts like. I feel a little upper body jerking creeping in but I'm just going to call it being more explosive or something. I'm starting to wonder if it's maybe necessary to cheat a little on some of these accessory lifts to get stronger with them. Believe I heard it about pendlay rows before anyway...


Seated Calf Press + as much unpleasant stretching as possible. Fuck you, fascias.

Lat Pulldown
7 plates x 10
7 plates x 8
7 plats x 7

Need to drink more water if I'm going to consume this much caffeine.


Going to start turning up to the striking classes in my MMA gym any day now, I think. Bit of preparatory cardio work beforehand might save my life.

dartstothesea

Warm up (leg and hip swings, leg stretches, back stretches, shoulder swings, arm and elbow swings, neck stuff)

Foam rollin' (Quads and ITBs)

Coan Bench, Week 7, lighter day
75kg x 10
75kg x 10

Right pec is getting pretty close to a strain or something. Should be grand by next bench day though.

Deadlift
60kg x 7
100kg x 4
140kg x 4
belt
180kg x 3
205kg x 3
205kg x 1
205kg x F

140kg x 5
140kg x 5

The fail was pretty much in the set along with the x 1, save for a couple of seconds between reps. Failed it there anyway. I think that means I did 1 rep worse than the last time I deadlifted. Which is grand, again, considering the cut and lack of pulling and all.

Chins
6 (real close to getting the 7th all the way up!)
4
4

Seated Calf Press + stretching

DB shrugs (could barely do these today for whatever reason, reps had crap ROM)
34kg DBs x 12
34kg DBs x 10
25kg DB x 12
...might have done another set on the 25's, dunno. Probably not.

Running on a treadmill
1:1 intervals, incline+faster for work periods
12 minutes or so, something under 200kcals
Can't run so good these days. There was a time when I'd be doing inclined work intervals on 18 and 19 kmph or whatever on those things, jesus. Probably wasn't smart anyway.

Weighed myself back at my parents' tonight. 97kg, might be less in the morning even. I'd say I was 102kg or something when I started eating less so that's some encouraging progress I reckon.


Got my Strengthshop gear, too. The double ply knee sleeves seem great, they're tight as shit actually. Single ply neoprene elbow sleeves don't seem too sturdy or supportive but my arms don't exactly have the seams bulging on them or anything.
Wrist wraps seem mad tough. Foam roller is a bit firmer than the one I use in the gym too so that'll be lots of fun anyway. The safety word is banana.

dartstothesea

Went in to have a few squats in the new knee sleeves and wrist wraps and all.

Squat
60kg x 7
100kg x 6
140kg x 4
belt, sleeves etc
170kg x 3
190kg x 3
190kg x 2
190kg x 2
170kg x 3
170kg x 3

Came oh so close to never making it outta the hole on the last rep of the 190kg sets. Back is still pretty spent from deadlifting yesterday, actually.
Squatting in the new gear is cool anyway. Just feels really solid, more stable I guess. Highly doubt I'd have got as many reps of 190kg without the stuff.

'Cep curls
20kg DBs x 8
20kg DBs x 8
20kg DBs x 8

Seated Calf press + stretching

A few chins

More foam rolling of quads and ITBs.

Something weird I noticed when rolling actually was that nearly all the soreness in my left leg is on the inside side of the thigh and all the soreness on my right leg is on the outside side, like where the ITB would be and all.
Wonder if it's any clue that I could be squatting a bit off center or whatever. Not to worry anyway cause things feel fine apart from when foam rolling.

dartstothesea

I joined Fitocracy there. I know it's silly as **** but something about getting an "achievement unlocked" and "Levelled up" message after logging a workout is going to release happy chemicals in my brain every time.