Woof Woof Pow Pow

Da Za

Just got back 2 training after 2 weeks off. The amount of drink consummed over those 2 weeks hasn't help!!

I am currently training for the GPC Munster Open on the 19th February.

My Competition bests are:

Squat: 215
Bench: 120
Dead: 240
Total: 575


Today's training: Bench

IP Warm Up

Bench
2 x 8 - 60
2 x 5 - 80
1 x 3 - 90
1 x 3 - 100
1 x 3 - 103
1 x 3 - 106
1 x 2 - 109
5 x 2 - 110

Pendlay Rows
Worked up to 105kg for 50 reps in total

DB Cleans
1 x 10 - 7.5's
4 x 10 - 12.5's

EZ Tri Ext
1 x 10 - bar +20
1 x 10 - bar +30
3 x 10 - bar +50

DB Alt Curls
1 x 10 - 15's
1 x 10 - 17.5's
1 x 10 - 20's

Kneeling AB Pulldowns
5 x 20 - Grey Band

I have my original training log here:

http://forum.informedperformance.com/viewtopic.php?f=9&t=18&p=3466#p3466

and I will continue to keep this.

Hanley

Not another one...

itsallaboutheL

:pac:

Da Za

Hahahaha...........I've actually never missed a squat in competition........

Da Za

Was bolloxed after this session, I headed straight for bed when I got home.

Weighed in at 116.9kg

Was told to work up to 5 heavy doubles.

Had Hanley look at my depth and Will when he arrived. I pretty much cannot hit the depth I need even though I feel like I am. So I have some hip issues that I'll sort out as I have a goal in mind for the meet.

The weight wasn't an issue but the depth was. I as about an inch or 2 above. Hanley suggested that I really dip and use the stretch reflex which will help.

Here is how it went:

IP Warm Up

Squat
2 x 8 - 80
1 x 8 - 100
1 x 5 - 120
1 x 5 - 140
1 x 3 - 160
1 x 2 - 180 (Added belt)
1 x 2 - 190
2 x 2 - 180
1 x 1 - 180

1 x 10 - 140

Reverse Hypers
5 x 20 - 40

Hanging Leg Raises
5 x 10

DB Incline
2 x 10 - 25's
5 x 10 - 30's

Inverted Rows
10 x 10 - BW

GHR Abs
2 x 10 - 10
3 x 10 - 5
Weight behind head for all sets

Plenty of stretching.

Hanley

Squats:
2 hours of squatting

^^That's what ya shoulda said

I think Will was saying to ya you're getting kicked forward as well, that'll give the illusion of depth to ya cos the bar's on your back and seems lower than it actually is.

Stance width is something else to look at, or possibly a pair of heeled oly shoes with a narrowing of your stance.

There's so many things to consider, but if that's your strongest stance and ya just had bad couple of workouts, I wouldn't worry too much. Especially since you've at some time off.

Da Za

It's a stance that has worked fairly well for me recently but does make it harder to hit a lower depth which is a problem.

Yeah it was giving a false perception of depth to me........

Plenty to work on alrite......

Da Za

Was fairly tired going into this session but **** it anyways........

The infamous IP Warm Up

SSB Squats
2 x 12 - bar +40
5 x 12 - bar +60

DB RDL'S
1 x 12 - 30's
1 x 12 - 40's
changed to KB's
3 x 12 - 40's

Weighted Bridging
5 x 1min - 20kg plate

DB Pullovers
5 x 10 - 30

Then did the innovative, top secret exercises with Hanley.......this **** is gonna blow the world apart!! - Were tough!!!

Tri Pushdowns
5 x 20 - Green Band

Alt DB Curls w/Fat Gripz
3 x 12 - 15's

Da Za

http://www.youtube.com/watch?v=dAlahKIQdSg


My version off Ass to Grass

Da Za

I did a conditioning session last Thursday.

The first half was fairly tough but the 2nd not so bad.

Then on New Year's Eve I did a pressing session but I might as well of not turned up, my elbows were bits and everything felt heavy so dropped the weights considerably.

Da Za

Box Jumps - 5 x 5

Squats
2 x 8 - 80
1 x 8 - 100 - Took Hanley's Oly shoes off at this stage, they were just pushing me forward and just putting me completely off.

So threw on my metal DL shoes

1 x 5 - 120
1 x 5 - 140
Threw on knee wraps for the first time........
1 x 3 - 160
1 x 2 - 180
1 x 2 - 190
1 x 0 - 200 - The wraps had been on bout 2mins at this stage and they were putting me all over the place, they are gonna take some getting used to so I just racked the weight.

1 x 1 - 180
1 x 2 - 180

Squats took ages with the wraps, with them on it didn't feel like I was squatting at all, it was very weird so I've got plenty of work to do.

DB SLDL
1 X 10 - 30
4 X 10 - 40

KB Twists
1 x 20 - 16
2 x 20 - 24

Neutral Grip Chins
2 x 8 - Green Band
3 x 5ish - BW - It's been a while since I did BW chins and considering I weighed 119.9 before training, thank you Mr. Erdinger & Mr. Coors, that seems alright.

Speed Bench
3 x 3 - 60
3 x 3 - 70
3 x 3 - 75

Back Ext
3 x 15 - Red Band double looped

DB Cleans
3 x 12 - 12.5's

G86

Da Za wrote: »

3 x 5ish - BW - It's been a while since I did BW chins and considering I weighed 119.9 before training, thank you Mr. Erdinger & Mr. Coors, that seems alright.

*stands on scales and shouts in alarm* 'This things broken!!!'

Hahahahahaha!

Hanley

G86 wrote: »

*stands on scales and shouts in alarm* 'This things broken!!!'

Hahahahahaha!

Working fine for me when it said 98.5!

Da Za

Biceps were bothering me all day yesterday so we stayed away from all pressing movements. Got a good stretch with everthing I did, which I really need.

IP Warm Up w/a few extras

DB Curls
3 x 12 - 7.5's - Just to see how the biceps would react

DB Flys
2 x 10 - 10's
1 x 10 - 15's
5 x 10 - 20's

1A - DB Rows - 1 x 10 - 35, 5 x 10 - 50
1B - DB Pullover - 6 x 10 - 20

Side Bridging
3 x 45sec each side - 10kg plate

KB Split Squats
2 x 10 - BW
3 X 10 - 24

BB RDL's
2 x 12 - 60
4 x 12 - 80

Lower Ab Curls/Dragon Flys
5 x 15

KB Calf Raises
5 x 12 - 24

I'm pretty sure I have bicep tendonitis, as I had it a few years back. The elbows aren't so healthy either which is causing the pins and needles sensations I'm having.

Oh well............I just wanna get back to benching some weight some but got to get this sorted.

I'll probably pull on Thursday depending on how sore I am still......looking forward to it as it's been a while.

Da Za

IP Warm Up plus a few extra's I need

Box Jumps - 5 x 5 - These were higher than usual, building up to the big box.

Speed Box Squats
2 x 3 - 80
2 x 3 - 100
2 x 3 - 120
2 x 3 - 140 - Added Belt

Deads
2 x 5 - 70
2 x 5 - 120
1 x 5 - 140
1 x 3 - 160
1 x 3 - 180
1 x 2 - 200 - Added Belt
3 x 1 - 220 - The 3rd single was by far the easiest one, starting to feel strong again.

GHR
5 x 10 - BW

Hanging Leg Raises
5 x 12

DB Alt Curls
3 x 10 - 17.5's

Happy with how this session went. It's been well over a month since I've had over 200 in my hands.

Speed felt decent on the squats.

Da Za

http://www.youtube.com/user/DazKennedy1#p/a/u/0/H66_q6wiP7k

COH

Da Za wrote: »

I'm pretty sure I have bicep tendonitis, as I had it a few years back. The elbows aren't so healthy either which is causing the pins and needles sensations I'm having.

I got pins and needles in my ring/pinky fingers for a few weeks, and a bit of numbness too.. thought I was going to have a heart attack or something which given the amount of crap I put into my system wouldnt be a surprise.. anyway, was somthing to do with the ulnar nerve. What do you do for the bicep tendonitis/bothersome elbows? Just rest or is there any prehap rehab stuff you do?

You seem to be coming on leaps and bounds with your training since you used to train in raw, good stuff!

Da Za

Had to train in RAW today as I had to head into work for a few hours........so with what time I had, this is what I got in......

IP Warm Up

DB Split Squats
1 x 10 - BW
4 X 10 - 35

DB SLDL
1 x 10 - 30
4 x 10 - 40

Cable AB Pulldowns
4 x 12 - stack

DB Bench -
2 x 10 - 20's
1 x 8 - 30's
3 x 8 - 40's

Changed my technique on these, I generally do these so that my arms are completely tucked, so I went I bit wider. Was a bit strange but i'll get used to it. This is just to bring my chest more into play with it.

DB Flys
1 x 10 - 10's
2 x 10 - 20's

DB Side Raises
1 x 10 - 7.5's
3 x 10 - 10's

Lat Pulldown
1 x 10 - No. 6
3 x 10 - No. 8 - The stack weights just had numbers on them.

My elbows are starting to feel a bit better, the votoral gel and the tiger balm before training seem to be doing the trick. Fingers crossed!!!

Da Za

No training today as I'm working late.....so i'll be speed pulling and squatting on Thursday, so i'll be doing a tonne of sets to get used to the wraps.

Plan to bench on Friday, hopefully the elbows will be fine as they're feeling good atm. So I think i'll see where I'm at in regards to bench and do a tonne of work............well we'll see what Will says to do.

Da Za

IP Warm Up

Speed Pulls
2 x 5 - 70
2 x 5 - 120
1 x 2 - 150
7 x 2 - 170

Squats
2 x 8 - 70
1 x 8 - 100
1 x 5 - 120
1 x 5 - 140
1 x 2 - 160
1 x 1 - 180 (Added Belt) - The rep didn't feel good so racked it.
1 x 3 - 180 - Had my belt tighter and it felt better.
4 x 3 - 180 (Added Wraps)

I wrapped my own knees as I will most likely have to do that at the meet.
They felt better this week, probably because they weren't as tight.

GHR - 5 x 8 - BW+10kg plate

GHR Abs - 3 x 10 - 10kg plate behind head

Da Za

IP Warm Up

Bench
Worked up to 120 x 1
110 x 1
Added White Foam Roller
5 x 3 - 110

Then did:
Chins
DB Incline Press
DB Cleans
DB Front Raises
DB Incline Tate Presses
Band AB Pulldowns

So worked up to a single at 120, on the decent I could feel my bicep acting up and this made it very hard to press what should be an easy single. So the right bicep was in bits after this, so I added the foam roller as not to do full range presses that would piss the bicep off more.

The tate presses didn't seem to affect my elbows or biceps which was good.

So my sleep on friday night wasn't great as I kept walking up with severe pins and needles.Prick!!!!

So I'm just going to have to stretch my biceps and shoulders aggressively........I just can't NOT bench!!!!!!

itsallaboutheL

Da Za wrote: »

So my sleep on friday night wasn't great as I kept walking up with severe pins and needles.

I regularly wake up with my arms dead from the shoulder down.

I wonder if it's to do with us being obese

Da Za

itsallaboutheL wrote: »

I regularly wake up with my arms dead from the shoulder down.

I wonder if it's to do with us being obese

Mine seems to be more pins and needles in my hands........I'd say the weight is a part cause but the main cause being my elbows and biceps .

I'd rather think of us as being SWOLE than obese.......

Da Za

Trained in Raw yesterday......most likely will be doing all my assistance sessions there because of lectures on Saturday's.......

IP Warm Up

Front Squats
3 x 8 - 60
1 x 8 - 80
2 x 8 - 90

DB SLDL
1 X 10 - 30
4 X 10 - 40

DB Situp
4 x 12 - 10's

DB Bench
2 x 10 - 20's
1 x 8 - 35's
4 x 8 - 40's

DB Rows
1 x 10 - 40
1 x 10 - 50
3 x 10 - 60

Rope Tri Pushdowns
4 warm up sets of 8 making my way down the stack
4 x 8 - heavy sets at the same weight

Hanging Leg Raises
3 x 10

Generally I do SSB Squats on my assistance day but since Raw don't have a safety bar, I decided to do front squats. I hadn't done these in quite some time and I felt it.

On the set with 80 my right bicep got this burning sensation which I've never felt before but it was fine after. Just did 2 sets at 90 and shut it down.

Da Za

IP Warm Up

Bench
2 x 10 - 60
1 x 5 - 80
1 x 5 - 90
1 x 5 - 100
5 x 3 - 110

Swiss Bar Bench - majority of reps were paused
2 x 8 - Bar +40
4 x 8 - Bar +60

BB Rows
2 x 10 - 60
5 x 10 - 80

DB Cleans
1 x 10 - 10's
4 x 8 - 15's

DB Front Raises
1 x 10 - 10's
4 x 8 - 15's

GHR Abs against Green Band
4 x 12

Bicep seems to be coming along nicely and about time.

Hanley

Da Za wrote: »

Bicep seems to be coming along nicely and about time.

Bodybuilder.

Da Za

IP Warm Up

Speed Box Squats
2 x 3 - 80
2 x 3 - 100
5 x 3 - 120

Deads
2 x 5 - 70
1 x 5 - 120
1 x 5 - 140
1 x 3 - 160
1 x 3 - 180
1 x 2 - 200 (Added Belt)
3 x 1 - 230

GHR
3 x 8 - BW +15kg plate
2 x 8 - BW +10kg plate

Chins
2 x 8 - Green Band
4 x 5 - BW

Hanging Leg Raises
4 x 12

Good session last night.

Chins felt easy bar the last set of 5 and considering I'm at my heaviest I'm happy with that.

Video of one of the singles at 230 to follow............

Da Za

Trained in RAW for my assistance session.........

IP Warm Up

Front Squats
3 x 8 - 60
1 x 8 - 80
1 x 8 - 90
1 x 6 - 100 - Cut it there before my wrists exploded. No point in doing anything retarded this far out from a meet.

DB SLSL
1 x 10 - 30
4 x 10 - 45

DB Situp
4 x 12 - 12.5's

DB Bench
2 x 10 - 25's
1 x 8 - 37.5
3 x 8 - 45's

DB Rows
1 x 10 - 40
1 x 10 - 50
2 x 10 - 65
1 x 10 - 60

DB Side Raises
1 x 10 - 7.5's
3 x 10 - 12.5's

Cable/Rope Tri Pushdowns
Did 7 sets in total, worked up to 3 heavy sets of 8. 2 plates more then my work sets last week.

Weighted Bridging
3 x 1min - 20kg plate

Good session.....looking forward to benching tomorrow

itsallaboutheL

Da Za wrote: »

T No point in doing anything retarded this far out from a meet.

Oh, oh right.

Da Za

itsallaboutheL wrote: »

Oh, oh right.

Wut???

Munster Open much??

itsallaboutheL

Da Za wrote: »

Wut???

Munster Open much??

I didn't get the memo about not being an idiot.

Da Za

Benching went well last night. Stuck to the plan, just barely, when I was benching was nearly gonna up the weight but was smart not to jump the gun!!!!

IP Warm Up + extra's I require

Bench
2 x 10 - 60
1 x 5 - 80
1 x 5 - 90
1 x 5 - 100
5 x 2 - 115

Swiss Bar Bench
1 x 8 - Bar +40
1 x 8 - Bar +60
3 x 8 - Bar +65

BB Rows - all done with a dead stop
1 x 10 - 70
5 x 8 - 90

DB Cleans
1 x 10 - 10's
3 x 10 - 15's

DB Front Raises
1 x 10 - 10's
3 x 10 - 15's

DB Hammer Curls
1 x 10 - 15's
3 x 10 - 20's

Russian Twists
3 x 30secs - 10kg plate

Prowler - 100kg x 10 trips

Da Za

This Squat session is dedicated to Mr. L

IP Warm Up + Extra's

Squat
2 x 8 - 80
1 x 8 - 100
1 x 5 - 120
1 x 5 - 140
1 x 3 - 170 - Added belt
5 x 2 - 190 - Added wraps - Will called depth and all the reps seemed to be pretty good, they seemed to feel better as the sets went on.

Speed Deads
2 x 3 - 120
2 x 2 - 140
6 x 2 - 160

GHR
4 x 8 - BW +15kg plate
2 x 8 - BW +10kg plate

Chins
2 x 8 - Green Band
4 x 5 - BW

Aichs Abs
3 x 10

itsallaboutheL

My bench negates your squat.


So it'll come down to the pulls.

Da Za

IP Warm Up + Extra's

Box Jumps
5 x 5

Leg Press (all weights do not include the little weight of the machine)
1 x 12 - 80
1 x 12 - 160
4 x 8 - 140

KB Single Leg Split Squat
3 x 10each side - 28

DB Single Leg Deads
1 x 10each side - 30
3 x 10each side - 45

Decline Sit Ups w/10kg med ball
3 x 15

DB Bench
2 x 10 - 30's
1 x 8 - 37.5's
1 x 8 - 47.5's - PR
1 X 6 - 47.5's - balls

DB Rows
1 x 10 - 40
1 x 10 - 50
3 x 10 - 60

DB Side Raises
1 x 10 - 10's
3 x 10 - 12.5's

Rope Tri Extensions
3 x 10 - warm ups
3 x 8 - heavy
1 x 10 - at last warm up weight for the craic

Hanging Leg Raises
3 x 12

Less then 3 weeks out from the meet and I'm really looking forward to it.

The challenge has been laid down by Mr. L so it'll be interesting all right................he's odds on favourite to end up in the ER!!!!

It's gonna be epic.......like Bolton v Benni......ha

Da Za

IP Warm Up

Bench
2 x 10 - 60
1 x 5 - 80
1 x 5 - 90
1 x 5 - 100
1 x 3 - 110
5 x 1 - 120

Swiss Bar Bench
2 x 8 - Bar +40
4 x 8 - Bar +60
Did these super strict with a pause at the bottom........very tough

BB Rows
2 x 10 - 60
5 x 10 - 80
These are done with a pause on the ground, like deadlifting

DB Cleans
1 x 10 - 10's
3 x 10 - 15's

DB Front Raises
1 x 10 - 10's
3 x 10 - 15's

Seated Alt DB Curls
3 x 10 - 17.5's

Russian Twists
3 x 30secs - 15kg plate

Plate behind head Situps
3 x 10 - 5kg - These were tough after the twists

Prowler - 10 trips - 100kg

Da Za

Well this didn't go how I had planned.............

Usual Warm Up

Speed Squats
2 x 3 - 80
2 x 3 - 100
5 x 3 - 120

Deads
2 x 5 - 70
2 x 5 - 120
1 x 5 - 140
1 x 3 - 160
1 x 3 - 180
2 x 1 - 210 (Added belt)
2 x 0 - 240
2 x 1 - 230

Usual F*cking problem for me here.........Just couldn't get my hips through at the top, I actually could've held it there all day, it just wasn't happening. I couldv'e finished it but would've had to hitch!!!

I am hoping that this is just down to fatigue, I have had a bit of a lower back pump since benching on Tuesday and that would've beaten my abck it alright. Guess it just didn't recover from benching on Tuesday.......I'm pretty pissed bout this as I've lifted 240 about 4 or 5 times.............

GHR
4 x 8 - BW +15KG
2 X 8 - bw +10KG

Neutral Grip Chins
2 x 8 - Green Band
3 x 5 - BW

Aichs Abs
3 x 10

Back Ext
3 x 10 - Against a doubled looped red band = FRIED!!!!

itsallaboutheL

Hahahahaha

Hahahahahaha

hahahahahahahahahahaha

2 days off is a deload.

Da Za

Did this session on Saturday night.

It was just me, myself and the iron...............

IP Warm Up

Front Squats (Oly Style)
3 x 8 - 60
1 x 8 - 80

Front Squats (Deadlift Style)
3 x 3 - 80
1 x 3 - 90
3 x 3 - 100

RDL's
1 x 8 - 60
1 x 8 - 80
1 x 8 - 100
1 x 8 - 120
1 x 8 - 140

Hanging Leg Raises
5 x 10

Reverse Hyper
1 x 10 - 80
3 x 10 - 100

Prowler - 6 trips - 80kg

The Front squats deadlift style are done with my deadlift stance and I go down as far as where I start a deadlift a pause for a second and then explode back it...........
Now the Form Nazi's will be on my case for this but they can go pop themselves........

Da Za

Trained in Raw yesterday............

Warm Up - You know the deal

DB Bench
2 x 10 - 30's
1 x 5 - 35's
1 x 5 - 40's
1 x 5 - 50's - PR
4 X 5 - 47.5'S

DB Row (Dead Stops)
1 x 10 - 40
3 x 10 - 50

DB Side Raises
3 x 10 - 10's

Rope Tri Ext
2 x 12 - Warm Up sets
3 x 12 - At a heavy weight

Happy with the DB Bench.......wanted to try the 50's before the meet and I'm happy enough with that, I've never actually used the 50's before to bench!! Wanted to try another set but I knew it would be a premature set!!

The DB Rows are done with a dead stop on the ground like deadlifting.....these were actually fairly tough.............

Openers this week.

the drifter

your doing this gpc comp right...you know ill be in L's corner....watch your back...thats all ill say...

:P

itsallaboutheL

the drifter wrote: »

watch your back...thats all ill say...

Seriously Daz,

He's fairly desperate and those big legs of yours could be mighty enticing to him.

Da Za

I'll be on the look out..........

Da Za

IP Warm Up

Bench
2 x 10 - 60
1 x 5 - 80
1 x 5 - 90
1 x 5 - 100
1 x 1 - 110 - paused
1 x 1 - 120 - paused - Opener

4 x 3 - 110

Swiss Bar Bench
2 x 8 - Bar +40
3 x 8 - Bar +65

BB Rows
2 x 10 - 60
3 x 10 - 80

DB Seated Cleans
1 x 10 - 10's
3 x 10 - 15's

DB Front Raises
1 x 10 - 10's
3 x 10 - 15's

DB Seated Alt Curls
1 x 10 - 15's
3 x 8 - 20's

Ab Rollouts
3 x 10

Prowler with the GAA team that was in...........80kg x 17 trips......bla........

Da Za

Squat and Pull openers ah yeaaaaahhhhh................

IP Warm Up

Squat
worked up to 190kg with belt and wraps

Deadlift
worked up to 220kg

GHR
1 x 10, 3 x 8 - BW +15kg

Chins
5 x 8 - Green Band

Aichs Abs
4 x 10

Reverse Hyper
1 x 10 - 80kg
3 x 10 - 100kg

Da Za

IP Warm Up

Bench
2 x 10 - 60
1 x 10 - 80
2 x 3 - 100 - Paused

BB Rows
3 x 10 - 60

DB Cleans
3 x 10 - 10's

DB Front Raises
3 x 10 - 10's

DB Seated Alt Curls
3 x 10 - 15's

Plate behind Head Situp
3 x 10 - 5kg

Single Leg Squats
3 x 10 - BW

GHR
3 X 8 - BW

Bridging
3 x 1min - 20kg

That's all I did last night, it was nice and easy.

I'm 3 days out from the meet and I'm really looking forward to it.

Hopefully I'll get a few PR's...........

the drifter

Da Za wrote: »

IP Warm Up

Bench
2 x 10 - 60
1 x 10 - 80
2 x 3 - 100 - Paused

BB Rows
3 x 10 - 60

DB Cleans
3 x 10 - 10's

DB Front Raises
3 x 10 - 10's

DB Seated Alt Curls
3 x 10 - 15's

Plate behind Head Situp
3 x 10 - 5kg

Single Leg Squats
3 x 10 - BW

GHR
3 X 8 - BW

Bridging
3 x 1min - 20kg

That's all I did last night, it was nice and easy.

I'm 3 days out from the meet and I'm really looking forward to it.

Hopefully I'll get a few PR's...........

Ill be there to shout some abuse at you for motivation...

itsallaboutheL

I am so much better at deloading.

the drifter

itsallaboutheL wrote: »

I am so much better at deloading.

your a little bit more special than he is though....

COH

itsallaboutheL wrote: »

I am so much better at deloading.

LOL

Da Za

the drifter wrote: »

your a little bit more special than he is though....

A little????????????

We'll see on Saturday!!!