Operation:Develop actual strength

columok

Training history:
Rugby (school + junior club) BJJ/MMA (Few years) American football (Few weeks) Crossfit (little over a year).

Training in Ironside now and also a member of Ben Dunne's Jervis St. beside my work which is handy. Currently dealing with a flareup of an old rugby injury. Have a scar on the root of my sciatic nerve so cant really strength train my squat/deadlift for the time being. Finished training in Crossfit Ireland in March and started in Ironside a little over a week ago. Was out doing nothing for about 4-5 weeks waiting for the injury to settle.

Maxs @ 89kg-94kg
Backsquat: 110x1, (Dec) 102.5x3x5 (Mar)
Press: 60kgx1,(Dec) 55x3, 52.5x3x5 (Apr)
Deadlift: 160x1,150x5 (Dec)
Powerclean: 95kg (Mar)
Clean+Jerk: 86kg
Snatch (without pressing out) 55kg

Edit:
Bench: Never benched before

columok

First day back training since the 5th March (when I flared up the nerve root).

First day in Ironside too. Walked in to Cormac and Chad killing themselves with a prowler. This was a light day to see how much things hurt my nerve.

Back squat: Exploratory
20x2x5
40x5 (this hurt)

Press:
20x2x5
30x5
40x5
50x4 (just holding the weight hurt the spinities)
40x8
40x8

Bent Over Rows: Felt grand
R+L:25x3x8

Chins: 5,4,3,4,3,2,2,2 (25)

Barry recommended a small circuit with green band pulls, lever presses and standing skullcrushers. This was meant to be 4x8 but skull crushers were flaring things up. Think I did
Band pulls (3x8)
Lever Presses L+R (30kg) 3x8
Skull Crushers (+10kg) 8,4

Remmy

Interesting training history you got there.Snappy thread title too! Sciatic nerve pain can be an absolute bitch when it flares up.I partly impinged mine a few years back with a bad fall off a horse onto a fence.I managed to break the fence.

I'll be keeping an eye on this log.;)

columok

Ironside:

Warmed up with a 20kg snatch complex. Felt ok.

Press:
20x2x5
30x5
40x3
50x3x5 (felt grand)

Press starts: (Stupidly did these from the rack and too heavy)
80x3x6.
Next time will do these as doubles/triples and walk the bar out. Seems to be best to do them as a double at worksets +15, then another double at +20 then another at +25

Back Squat (Again exploratory
20x2x5
40x5
50x5
60x3 (felt a bit twingey)

Chins (half using the power rack frame, half using a bar)
4,3,3,3,3,3,2

Bent Over Rows
30kg L+R 3x8

columok

Ironside closed due to sprinttrackening so had to go to auld globo gym.

Press:
20x2x5
30x5
40x3
45x1
52.5x3x5 (i hit this before in december)

Chins:
5,3,3,3,3,2,2,2,2, (25)

Bent Over Rows: (Some day I'll be allowed to call these kroc rows)
30kg L+R 5x10

DB Curls: (First time EVA!)
10kg L+R: 8, 10, 8, 6

columok

Ben Dunne's Again

Press: From the Floor (Thanks Bill Starr + Ed)
20x2x5
30x5
40x3
50x1
55x3, 55x2+F, 55x2+F
50x4, 50x4

Backsquat: Exploratory but getting more tolerable
20x2x5
40x5
50x5
60x5
70x5
80x3

Dips (Alternated with Chins)
Weak: 5, 3+F, 4, 2+F (16)
Chins:
4, 2+F, 3, 1+F
Need to pick one and do it. Still want to be hitting more chins per week!

DB Incline Press: (Again First time EVA)
7.5x8
12.5x8
17.5x4 (Arms too fatigued. Too heavy)
15x4x8 (Felt too easy. Think I need to work my rests better)

columok

Remmy wrote: »

Interesting training history you got there.Snappy thread title too! Sciatic nerve pain can be an absolute bitch when it flares up.I partly impinged mine a few years back with a bad fall off a horse onto a fence.I managed to break the fence.

I'll be keeping an eye on this log.;)

Thanks dude. Yeah I'm doing 30-40 minutes of horrible stretching every day to try and help it. Physio reckons it was a bulged disc from when I played rugby. i remember being doubled over a few years ago so i guess its the remnant of that.
Need to get me a new nervous system.

daveyc21

Looking forward to seeing you in Ironside dude

columok

Thanks Dave. Looking forward to getting back in on Thursday!

columok

Hopefully last night in Jervis St. for a while. Cure damn you cure

Press: (1.25 increments show my attempt at microloading with an assymetric press. FAIL)
21.25x2x5
31.25x5
41.25x3
46.25x1
53.75x3
Enough of this Assymetric Crap
60x1
62.5x1 PR (Slow as bejeesus)
65xFAIL (FROM FLOOR)

Chins: w/ 2 minutes rest between sets
5,4,4,4,3,3 (23)
Then tried to do without managing rest 2,2,1,1,1 (2 or 3 were a little to kippy for my liking)

Bent Over Rows (3 minutes rest between sets)
20x10
30x10
30x10
30x10

Seated DB Curls (L+R Separately w 3 minutes rest between sets)
12.5x10
12.5x10
12.5x8+FR, x9+FL

Incline DB Bench (3 minutes rest between sets)
12.5x8
17.5x10
17.5x9+F
17.5x8+F

columok

Great session down in Ironside today. Had a slow run on the sprint track which feels great.

Had first session with Dave who had a look at my pressing goals and came up with a good framework for being able to pressing Godzilla like amounts of weight.

Press (Prior to Chatting to Dave and Figuring out a pressing plan)
20x2x5
30x5
40x3
45x1
53.5x5
53.5x5
53.5x5

Band press downs (Blue)
8, 8,8 Doubled band over 6,6

Appletini Press (Nice...)
20x6,35x6,40x6,45x6,47.5x6

Seated Powercleans (Sweet Baby Jesus)
20x5x6

Super Yoke Overhead Walks. (Sweet Baby Jesus Part II)
Up and Back
Up and Back (+10kg) x2

Great session. Excited about developing a press that can terrify towns and villages!

columok

Press: Some Dynamic Work. Didn't have much time. Went for speed presses.
20x2x5
30x6x3

Strongman Circuits:Dee, Ed, Eamonn and Garv came down for this!

6 Rounds of the following with weights on equipment escalating every round. Break after 3 rounds then back again.

Super Yoke Walk (Up to 40kg on it. Kept it Light)
Farmers Walk. (Think up to 45kg I think)
6x 30kg Keg Clean and Press (Used first two shelves)
8x BoxJumps (Flashbacks)
6x Donkey Kongs (L+R)
6x Log Clean+Press (15kg up to 35?)
Skipped the Deadlifts

Then there was some powerstairs shenanigans

Lastly did the overhead superyoke walk (0,10kg,10kg)

Great fun day with Barry who was very generous with his time.

columok

First night benchin with Barry who did great fun bench session with two of us.

Bench (Nice and Light as an intro)
20x3x8
40x2x6
50x2x4


Bench w/ Chains to work sticking point. Explosive off chest.
(Alternated with Appletini Press)
Warmup 30x10
40kg x10, 10, 6+1 Assist, 6+1 Assist

Appletini Press (L+R) Explosive
25x6, 35x6, 40x6R/35x6L, 35x6

Bench: Reverse Banded (Green)
80x6,90x6,90x6,110x2+F,100x3

In between Sets-Blue Band Pressdown
4x8

Sled Drag (Sweet Baby Jesus) 25m Reverse drag, 25m sled drag
50kg on sled (ok)
75kg on sled (ok)
95kg on sled (grip on chains going. Had to abandon reverse and drag for 80%).

Great session.

columok

First day going for worksets at the backsquat since the week of injury (28th of February)
Decided to try and feel around front and backsquats and see which worked for me.

Squat
20x2x5 (Back)
40x5 (Front)
60x3 (Front)
80x1 (Front)
Switched to Backsquat
80x3
90x5,90x5,90x5

DIY Glute Ham Raise (Negatives)
6,4,4

Good Mornings
20x6,30x6,40x6,45x6

Band Pull Downs (Green Band, Low Grip)
6,6,6,6

Chins (Nothing Left in Tank)
3,2,2 Done

columok

Max Effort Press Day. Got in late from work so was down around 8.15

Press:
20x2x5
30x2x3
40x3
50x1
55x3,56x3,57.5x3.58.5x3,60x2 (Talk about microloading)
63.5x1 PR
65x1 FAIL

Push Press:
65x3,70x3,75x3,80x1,85x1 FAIL

Appletini Press:
25x6, 35x6,40x6,47.5x6,47.5x6

Superyoke Overhead Walks
Up+Down Empty
Up+Down +10kg
Up +Down+15kg (Failed with 2kg to go.)

Good session. Have a much higher 1RM press if not fatigued. Be interesting to see what it is!

columok

Felt weak today so just got the stuff done and got out.

Backsquat:
20x2x5
40x5
60x3
80x1
95x3x5 (First one felt heavy. Think rack was too high. Readjusted and changed stance. Felt a lot better but still heavy)

Press:
20x10
30x10
45x7,45x7,45x6

Wide Stance Squats supersetted with Widestance goodmornings (Band on knees)
20x8,30x8,40x8

Prowler (Light as had zero left in tank)
@40kg for 10 up+downs of sideroom

columok

Bench: (Still getting used to technical feel of this so staying light)
20x2x8
40x6
50x3
60x3
65x5x3

Green band pulldowns
6,6,6,6

Appletini Press
30x6,40x6,50x6,50x6

Kurlov Protocol
20x8
10x8,10x8,15x8,15x8

DB Incline Press
20x4x7

Did some powercleans and clean and jerks at 60 which felt ok.

columok

Squats:
20x2x8
40x5
60x3
80x2
90x1
100x3x5

Band Pull Downs:
3x6 Green
1x6 Black

Glute Ham Raise (Neg)
3x3

Good Mornings
20x6,30x6,45x6,50x6,55x6,60x3x6

Chins
5x3

Kurlov Protocol (Power-rack)
20x8, 25x8, 30x3x8

Edwardius

columok wrote: »

Kurlov Protocol (Power-rack)
20x8, 25x8, 30x3x8

power rack makes you extra massive.

columok

Dead Ed wrote: »

power rack makes you extra massive.

It certainly peaked my vascularity.

daveyc21

columok wrote: »

It certainly peaked my vascularity.

Colum has gone from 1 visible vein to two after just two weeks of the patented Ironside Kurlov protocol blend. Thats a 100% improvement in vascularity in just 14 days. The Kurlov programme consists of a top secret blend of hybridised locational direct arm work designed by Atlantian scientists and only recently rediscovered by us here at Ironside!

supposedly

I call SHENANIGANS on this Kurlov protocol!

columok

daveyc21 wrote: »

Colum has gone from 1 visible vein to two after just two weeks of the patented Ironside Kurlov protocol blend. Thats a 100% improvement in vascularity in just 14 days. The Kurlov programme consists of a top secret blend of hybridised locational direct arm work designed by Atlantian scientists and only recently rediscovered by us here at Ironside!

Whats really impressive isn't just the amount of veins but the quality of vascularity. You can really see the expansion of the localised plasma stream. It felt like I was hallucinating when i looked in the mirror.

columok

supposedly wrote: »

I call SHENANIGANS on this Kurlov protocol!

You can call whatever you want. The science is what it is. If you graph the results over an inverted long inclined logarithmic axis you'll see a 1678% improvement in pump AND general circumflexional girth-dynamics. Numbers don't lie.

supposedly

Yeah, but what happens when you turn the graph on it's side and integrate the area under the curve?

columok

AMRAP 20kg Tricep kickbacks for time

columok

Max Effort Press Day. Poor night's sleep so this was a mixed one.
On the very plus side bumpers arrived in Ironside along with new dumbbells, other toys and my new liftin' belt!

Forgot logbook tonight so estimates as follows:

Press:
Warmup to 40
56x3,57.5x3,58x2+F,58x2+F,65x1F

Clean and Jerks:
60x5x1, 70x4x1, 80x3x1, 87.5x1 PR, 90x1 PR, 92.5x1F (Hit the powerclean. Narrowly failed on the jerk)

Powerclean-off with Barry:
Bunch of Fails at 100 and 97.5. Gas in tank gone.

Kurlov (Powerstairs)
30kgx3x8
with arbitrary chins 3,2

Hope fried powerclean back allows my backsquats tomorrow. Have to do my supplementary press stuff tomorrow after squattin'

columok

Backsquat: First day squattin with belt
20x2x5
40x5
60x3
80x3
90x1
102.5x3x5
This is the last weight I had squatted before my injury. Every 3x5 is uncharted territory from this point. Which is embarrassing for a 97kg adult male.

Clean+Push Press
60x3x3
70x(2+1),2,2

Band Pull Down
Blue 6, Green 4x6

Appletini Press
25x6,40x6,45x6,50x6,52.5x6

Ring Dips (w/ Blue Band)
5x5

Kurlov (Monolift) L+R
10x8
12.5x8
PUT ON BELT + USING BOX
15x3x8

columok

Note to self- Stop having power-clean offs

Bench:Starting to get the mechanics. A lot less wobbly
20x2x8
40x6
60x3
70x5x3

Powerclean off with Dave 'Continental' Costello and Garvan 'High Pull' Allen
60x2x3
70x3
80x3
90x1
97.5 twice failed.
(Note to self. Stop doing max attempt powercleans and start doing some volume)

Incline Bench: My new favourite lift
20x2x8
40x6
50x6
55x3x6

Band Press Downs: (Green)
2x10 (Badly done abzy ones)
4x10 (Gah)

Appletini Press
30x6
40x6
45x6
50x6
52.5x6
55x6

Today should have been a terrible day's training cause of sleep/stress. It was great!

supposedly

columok wrote: »

Note to self- Stop having power-clean offs

Powerclean off with Dave 'Continental' Costello and Garvan 'High Pull' Allen
60x2x3
70x3
80x3
90x1
97.5 twice failed.
(Note to self. Stop doing max attempt powercleans and start doing some volume)

Yup. That is all.

columok

supposedly wrote: »

Yup. That is all.

Look Captain Squatoff...

columok

This had to be a quick one since I have to go mind my nephew this evening.

Starting to properly and thoroughly warmup from now on.

Warmup: Catalyst Athletics

Backsquat: (Belt)
20x2x5
40x5
60x5
80x3
90x1
105x3x5

Ring Chins
4,4,2

Kurlov (Welbourne Variance RL)
10kgx15
12.5x10,9
12.5x7
10x9

Situps
20,20,20

columok

Press: (Belted) Things felt light today. Which was nice. Accidently started my 5x3 at 55 so ended up doing 6x3. Ah well. Hit them all.
20x2x5,
40x5
55x3
56x3
57.5x3
58.5x3
60x3
61x3
65xF (Nearly got this so tried again)
65x1 PR This went up

Incline Bench:
20x2x6
40x6
50x6
57.5x3x6

Lat Raises: (LR DB)
7.5kgx8
10x4x8

Kurlov (Slow DB)
10x4x8

daveyc21

65x1 PR


Getting there...

columok

daveyc21 wrote: »

65x1 PR


Getting there...

Thanks Dave. If that was after heavy enough 6x3 I'm reckoning actual max could be in or near 70.

columok

Backsquat (Belt)
20x2x5
40x5
60x5
80x3
100x1
107.5x5,6(Thought one was a bit high),5

Powerclean: (Aiming to do 5-8 triples. Chatted to Will Walshe last night who reckoned that ten heavy doubles could be useful too. This sounds sensible)
60x2x3
70x3
72.5x3
75x3
77.5x3
80x3
82.5x3
85x1+FAIL

Press:
40x8
50x3x7

Kurlov (Powerrack)
20x10
30x3x10

d'Oracle

So your body is working again?

columok

d'Oracle wrote: »

So your body is working again?

Still a washed up crock-o-****. But a washed up crock-o-**** doing powercleans!

Edwardius

Is your squat seeing much carryover from the curls?

columok

Dead Ed wrote: »

Is your squat seeing much carryover from the curls?

The curls are affecting my squat recovery and the squats are affecting my curl recovery. A good curling session really fries my quads with all that growth hormone. If my squats are already working my biceps maybe I need to save my curls for non squat days.

columok

Low carb and low sleep noticeable. Hopefully by week's end i'll be ketotastic

Bench:
20x2x8
40x6
60x3
75x4x3, 75x2+F

Incline:
20x2x8
40x6
60x6,5,5+F

Powersnatch (Muscle-tastic)
40x3
50x3x1
55x1
60x1 65xF, 62.5x1 PR, 65xF
If I want to get better at snatching have to snatch. But this was on a whim and don't really care at the moment.

Kurlov (Brower)
20x6,35x4x6 (supersetted with a few 20m sprints during rest)

columok

Ironically felt quite sore after Kurlov (Brower) from yesterday. Reckon its the calves tightening up and possibly irritating the nerve.

Backsquat
20x2x5
60x5
80x3
100x1
110x1 (Decided I couldn't hack volume. Thought i'd try for a single but not an absolute max if that makes sense).
120x1PR
125xF (Nerve didn't like this so bowed out in the hole)
Decided to stop until tomorrow night

Ring Chins
4x4

Did a rake of foam rolling and calf work. If all feels better tomorrow will squat tomorrow. If not better I'll press.

columok

Had a fun session with Dave and token the latest Ironsider. It's like a refuge at this point...

Press Test:
20x2x5
40x5
50x3
60x1
70xF,F,F
Am getting to my eyes nice and fast on these fellas but Dave reckons my triceps at this point are letting me down. Also the rule on pressing seems to be every 2nd day is a bad one. Since I had a good one last week today's had to go badly.

Dave reckons I need to do a dynamic upper body day to start getting some shpeed!

Double Band Press Out thingame.
4x4 (In future I've to do 8x3)

Appletini on Steroids Press
Worked up to 40x4x3 each arm

Incline Bench
20x5
40x6
60x3x6

Lat Raises
10kgx3x8

Kurlov (Monolift Powerclean Interspersal)
20x8
35x4x8

columok

Strongman w/ Uncle Tizzle, token, Garvosaurus, L-dawg and the Damonator very kindly hosted by Barry.

Strongman Circuit:
Warmup
Then 4x (Skipped out final round with spinity discomfort from sprinting on monday.)
Farmers carries (from 50 each side to 62.5 each side possibly)
Keg cleans 6,6 @30kg
Superyoke (up to about 115 i think)
Donkey Kongs 8+8
Log Clean+Press (Took it easy with this as clean was hurtin)
Tyre flips.

Good fun. Watched people sprint. Was generally abusive.

columok

Obama ruined my buzz early. Got stuck at a traffic lights waiting for 50 minutes.

Bench:
20x2x8
40x6
60x4
70x3
75x3
80x1 PR
82.5x1 PR
85xF

So my problem benching is a) my stabiliser muscles and b) pinching my shoulder blades without using my lads. So Dave had me work on a) with some comedy benching. Thanks to Garv for the teabag-spottin.

KB-Band Bench Press (16+3.75/20kg) Green
5,3,2

Incline Bench
20x2x8
40x6
62.5x5,6,5

Ring Chins
4,4 Then like a dick tried to set a gym record for widegrip weighted pullup.
+10kg F
+5kg PR
This is the new 90kg+ gym record until someone bothers to try this.

Kurlov (Fat Power)
37.5x5
35x6,6,4

daveyc21

The commitment to the kurlov is truly astounding. Inspirational is a overused word but in this case....

columok

daveyc21 wrote: »

The commitment to the kurlov is truly astounding. Inspirational is a overused word but in this case....

Thanks coach. Have nearly progressed onto the 3rd mesocycle 'Tricepskij Kickbacksikov'.

columok

Had a great series of chats with Dave tonight and now have a much better plan for progressing my shizzle. First time squatting since last weeks squat disasta.

Backsquat:
20x2x5
40x5
60x5
80x3
100x1
110x3x5

Clean + Jerk (Poor order choice rookie)
60x3
70x2x1
80x1
92.5xF,F
80x4x1
idiot

Reverse band press (Aka my new max effort press)
Double over black
80x2x3
90x6x3

Kurlov (Power slow)
30x8,8,8,6 w/ 1 min rest between sets

columok

Terrible days training for all concerned. Nerve felt angry and everything felt tight and annoyed.

Two handed band horizontal press-out-amajig...
8x3

Appletini on Steroids
30x2x3
35x2x3
37.5x4x3

Powerclean+Jerk
60x3
70x2x1
80x1 involved fugly press out so ditched the jerks

Powerclean
85x1
90xF (terrible bar speed. No jump)

Jerked around with technique and even attempt clean high pulls at 60 but everything felt crap. No pop and very stiff in my setup.

Speed Box Squats
20x3x3
40x3x3

Gah in general. Nothin really going to plan to ticked the day off and left. Ate some cheesecake.

itsallaboutheL

Alright i'll bite. What's an appletini press.

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic :pac:

Remmy

itsallaboutheL wrote: »

Alright i'll bite. What's an appletini press.

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic :pac:

I have a feeling its an offset one arm dumbell push press.Appletini as in more weight on one side of the bell than the other to help with core stability for overhead pressing.Or I could have just pulled that out of my ass..:pac: