No man can eat 50 eggs...

COH

Alf Veedersane wrote: »

The Butcher Grill, ftw.

If you go there and don't get the cote de boeuf and eat it yourself then you are not a man.

conzy

Was dying with hayfever all morning so decided to get out and do something.

Ran from Dolphin's Barn to RAW ~2.7km in 13 mins

A - Barbell Shrugs

12 x 60kg
12 x 80kg
12 x 100kg
12 x 120kg
9 x 130kg
9 x 140kg
5 x 150kg

B1 - Purple Band Chins @ 3010
10 reps, 9 reps, 8 reps, 7,6,5,4,3 band off, 3,2,1


B2 - Press Ups @ 3010
10 reps, 9 reps, 8 reps, 7,6,5,4,3,3,2,1

Good session, glad I got out of the house feeling better after it

Yesterday's cals: 2300 protein: 175 fat: 83 carbs: 197



This is one of the nicest things I ever made, it earned a regular spot on the menu, unreal, lean mince, jalapenos, green pepper, mexican veg, tomato, greek yoghurt, cheese, nachos

885 cals protein: 67 fat: 46 carbs: 49

conzy

A - Squat
10 x 20kg
6 x 45kg
5 x 65kg
3 x 85kg
3 x 102.5kg
4 x 102.5kg (3+ prescribed) Felt like I could have gotten another rep or two, bottled it

B1 - Squat @ 30x0
6 x 85kg
6 x 85kg
6 x 85kg

I dropped from 8 reps to 6 reps on these to keep form in check

B2 - Single Arm KB Swing
10 x 20kg each side
10 x 20kg each side
10 x 20kg each side

C1 - Purple Band Chins @ 3010
10 reps,9 reps,7 reps,7 reps,6 reps

C2 - Press Ups @ 3010
10 reps,10 reps,10 reps,10 reps,10 reps

D - Weighted Planks
25kg for 1 minute
25kg for 45 seconds
25kg for 45 seconds
25kg for 45 seconds
25kg for 45 seconds

Happy with that session. Weight has been hovering around 78kg for about a fortnight now, but i'm definitely looking leaner. So I'm going to leave the cals at 2250 for another while even though I'm tempted to drop them. I don't want training performance to go down the shítter.

This is the last week of a 5 week cycle, so I'll get my BF % measured again and decide where to go from here with COH, probably run a similar program for another 5 weeks and then I'd love to try out Lyle McDonald's Ultimate Diet 2.0 for the craic

conzy

A - Bench
10 x 20kg
6 x 40kg
4 x 50kg
3 x 60kg
5 sets of 2 x 70kg

This is last weeks workload but managed to finish it this week

B1 - Paused Bench @ 31x0
6 x 52.5kg
6 x 52.5kg
6 x 52.5kg

Dropped the weight here too to get some quality sets in.

B2 - Kettle Bell Swings
20 x 24kg
20 x 24kg
20 x 24kg

C1 - Push Up Position Rows
4 sets of 8 x 12.5kg each side (2.5kg up)

C2 - Step Ups
4 sets of 8 x 48kg each side (3kg up)

D - Concept 2 Rower Intervals
8 x 150 metre intervals with 30 seconds rest

4:13.5 1200m (4:18.8 last time)
1:45.6 average 500m pace (1:47.8 last time)

Intervals 1:40.6, 1:38.0, 1:39.0, 1:40.6, 1:48.3, 1:50.6, 1:50.3, 1:57.0

Good session overall

conzy

Got out of the scratcher on my rest day and into the gym for some foam rolling / stretching and 20 minutes of treadmill jogging on an incline..

This arrived this morning so I can inflict pain at home as well as in the gym now

Alf Veedersane

Good call.

Always good to have one at home for when you don't feel like you've felt enough pain on any given day.

chriity139

conzy wrote: »

Got out of the scratcher on my rest day and into the gym for some foam rolling / stretching and 20 minutes of treadmill jogging on an incline..

This arrived this morning so I can inflict pain at home as well as in the gym now

great piece of equipment every lifters/sports person should frequently use one

conzy

A - Deadlift
5 x 70kg
5 x 90kg
3 x 110kg
2 x 130kg
3 x 145kg
4 x 140kg (3+ prescribed)

B1 - Speed Deadlift
4 sets of 3 x 120kg
dropped 10kg here to keep the bar speed reasonably high
4 more sets of 3 x 110kg

B2 - Wall Ball Shot
8 sets of 8 x 5kg ball

C1 - Floor Wiper
20 x 42.5kg
20 x 45kg
20 x 47.5kg
20 x 50kg

C2 - Floor Press
8 x 42.5kg
8 x 45kg
8 x 47.5kg
8 x 50kg

D - Russian Twist
20 x 25kg
20 x 25kg
15 x 25kg
20 x 20kg
20 x 20kg

Alf Veedersane

How do you find the speed deads?

I've never done 'em before...but will be starting next week.

conzy

I enjoy them, they are tough on this program with the short rest period / supersetting. But they are great, it was easier keep the bar speed / explosiveness high on a strength program where I had more rest and unlimited cals!

conzy

Usual Warmup

A - Overhead press
10 x 20kg
8 x 30kg
8 x 37.5kg
5 x 42.5kg
3 x 45kg
1 x 50kg PR

B1 - Push Press @ 30x0
3 sets of 8 x 40kg

B2 - RDL @ 4010
Warmup 8 x 60kg
8 x 90kg
8 x 100kg
8 x 110kg

Another 5kg per set, Such overload, wow

C1 - Split Squats @ 30x0
5 sets of 8 x 50kg each side (1 set more than last time)

C2 - Dumbbell Row @ 30x0
5 sets of 8 x 27.5kg each side (1 set more than last time)

D - Concept 2 Intervals
3 sets of 500 meters 90 second rest
Total : 5:48.1 (12 seconds faster than last week)
Intervals: 1:57.4 1:54.9 1:55.9

Cycle Finished
So thats the end of the 5 week cycle. Really enjoyed it, going to meet COH Monday to reassess where to go from here. I'm down 2kg, looking leaner, and performance improved in most lifts.

I need to reassess my nutrition and implement some kind of carb cycling to get the scale weight dropping again

conzy

Lots of foam rolling and a 20k cycle

http://app.strava.com/activities/156270880

conzy

Tested this morning with COH

Bench - 82.5kg

this matches my all time PR and is 2.5kg more than 5 weeks ago. So thats 82.5kg @ 78kg bw instead of @82.5kg bw. I think the floor pressing and overhead pressing helped this a lot. Hilariously slow lock out.

Squat - 132.5kg

New all time PR! and 20kg more than I managed 5 weeks ago. So thats 132.5kg @ 78kg bw VS 130kg @ 82.5kg bw. Squatting with tempo, and shít loads of heavy step ups and spliit squats helped a lot here

Deadlift - 160kg

Matches my testing from 5 weeks ago, It was a great rep. absolutely flew up, Went for 172.5kg but I was knackered at this stage and my form had gone to ****e also. Usually my best lift but I know where I went wrong.

So all in all a good few weeks at the office. COH is going to change up the programming a bit and add some GBC work. I'm going to drop the cals to ~2000 and get in some more carbs around training and see how I get on

Gaiiiinsss

Alf Veedersane

conzy wrote: »

Tested this morning with COH

Bench - 82.5kg

this matches my all time PR and is 2.5kg more than 5 weeks ago. So thats 82.5kg @ 78kg bw instead of @82.5kg bw. I think the floor pressing and overhead pressing helped this a lot. Hilariously slow lock out.

Squat - 132.5kg

New all time PR! and 20kg more than I managed 5 weeks ago. So thats 132.5kg @ 78kg bw VS 130kg @ 82.5kg bw. Squatting with tempo, and shít loads of heavy step ups and spliit squats helped a lot here

Deadlift - 160kg

Matches my testing from 5 weeks ago, It was a great rep. absolutely flew up, Went for 172.5kg but I was knackered at this stage and my form had gone to ****e also. Usually my best lift but I know where I went wrong.

So all in all a good few weeks at the office. COH is going to change up the programming a bit and add some GBC work. I'm going to drop the cals to ~2000 and get in some more carbs around training and see how I get on

Gaiiiinsss

That's some great work, right there!

conzy

Just had an arms day today for the craic

A1 - Chins - Purple Band
5 sets of 8 reps

A2 - Close Grip Bench Press
5 sets of 8 x 50kg

B1 - Olympic Bar Curls
8 x 32.5kg
8 x 30kg
8 x 27.5kg
8 x 25kg
8 x 22.5kg
8 x 20kg

B2 - Diamond Push Up
6 sets of 8 reps

C1 - Tricep Pressdown
20 x 30kg
20 x 30kg
20 x 30kg

C2 - Cable Curl
20 x 30kg
20 x 27.5kg
20 x 27.5kg

Concept 2 Intervals
8 sets of 150metres, 30 second rest

4:14.8 1200m (4:13.5 last time)
1:46.1 average 500m pace (1:45.6 last time)

Intervals 1:45.3, 1:47.3, 1:44.6, 1:41.6, 1:42.3, 1:53.3, 1:51.6, 1:43.0

conzy

New program, picked up a pair of Power Perfect 2s on sale and I can have a decent helping of carbs today. I'm stupidly happy :pac:

Warmup
2 rounds of
Birddogs
Fire hydrants both directions
Hip Lift
Scap Press Up
20 lunges

A - Deadlift
5 x 60kg
5 x 80kg
5 x 100kg
5 x 120kg
5 x 120kg
8 x 120kg

B - Front Squat @ 30x0
8 x 20kg
8 x 40kg
5 sets of 8 x 50kg

C1 - Trap Bar Deadlift @ 40x0
3 sets of 6 x 80kg

C2 - Goblet Squats @ 30x0
3 sets of 12 x 20kg

C3 - Leg Extension
3 sets of 25 x 25kg

Loving the GBC style training. I ran to the Leg Extension machine after the first circuit but the enthusiasm was quickly knocked out of me and I limped there for the 3rd circuit :pac:

Some recent grub, still getting my protein and fiber in. Eating more carbs around training for performance / recovery.





And the Power Perfects, havnt tried em yet, Will use them pressing tomorrow

Alf Veedersane

conzy wrote:

And the Power Perfects, havnt tried em yet, Will use them pressing tomorrow

Enjoy!

Can't say if they add anything but there's so much solidity. God DAYAM, the solidity is good.

papu

Alf Veedersane wrote: »

Enjoy!

Can't say if they add anything but there's so much solidity. God DAYAM, the solidity is good.

They add style points.

conzy

A - Overhead Press
8 x 20kg
8 x 25kg
10 x 32.5kg max
9 x 32.5kg max

B - Seated Row @ 30x0
Some warming up then 5 sets of 12 x pin5

C1 - Push Press @ 40x0
6 x 35kg
6 x 35kg
6 x 35kg

C2 - Pendlay Row @ 30x0
12 x 50kg
12 x 50kg
12 x 50kg

The new shoes really help the pressing but make the pendlay row awkward, #firstworldproblems

C3 - Band Pull Aparts
really ran out of steam on these
25 x red band
20 x red band (should be 25)
15 x red band (should be 25)

Anywhoo enjoyable session, its a handy enough one for Friday mornings

Body weight this morning 77.1kg thats the 3 week 78kg plateau broken

COH

conzy wrote: »

Body weight this morning 77.1kg thats the 3 week 78kg plateau broken

Boom!

Alf Veedersane

conzy wrote: »

The new shoes really help the pressing but make the pendlay row awkward, #firstworldproblems

I wouldn't be inclined to use them for rows. Just squats.

Just cos the tilting forward from the heels doesn't particularly help.

It's not a huge deal but I'd just stick to squatting in 'em.

But that's just me.

conzy

ah yeah I was only intending using them for squatting and pressing. But I wasnt going to change out of them mid circuit :P I'll just do without them for that circuit from now on, novelty will have worn off by next week!

Alf Veedersane

conzy wrote: »

ah yeah I was only intending using them for squatting and pressing. But I wasnt going to change out of them mid circuit :P I'll just do without them for that circuit from now on, novelty will have worn off by next week!

Good point that. Forgot it was a circuit.

That said, it's a good excuse for a rest. I was never so glad to have to change shoes as I was after front squatting yesterday

conzy

Accumulated another 20k on the bike yesterday between pottering around and a decent 14k cycle


Steak, porkchops, eggs, tomatoes and shrooms for breakfast

Alf Veedersane

conzy wrote: »

Out of curiosity, what are the macros like on that plate of awesomeness?

conzy

~800 calories

114g of protein
30g of fat
6g of carbs

Alf Veedersane

There's a reason there's only one letter difference between 'salvation' and 'salivation'.

conzy

A - Squat
First time squatting in the power perfects, will take a bit of getting used to. 3x5+ prescribed

10 x 20kg
5 x 40kg
5 x 65kg
5 x 85kg
5 x 105kg
5 x 105kg with belt
5 x 105kg with belt
4 x 105kg with belt (for punishment)
10 x 60kg without belt just for more practice in the new shoes.

Belt definitely adds 20 horsepower. Need to get one

B - Leg Press @ 30x0

Can count the amount of times I have used the leg press on one hand so I'm starting out light.

5 sets of 100kg

C1 - RDL @ 4010
10 x 20kg and 8 x 60kg warmup

3 sets of 6 x 90kg

C2 - Hamstring Curl @ 30x0

5 sets of 12 x pin5

C3 - Kettlebell Swing

3 sets of 25 x 24kg

Scale Weight this morning 76kg! It better slow back down :pac: Today is a tough training session and a Monday so I have decided to do my refeed days on mondays where I eat just over maintenance and "borrow" carbs from the rest of the week, this maintains my defecit for the week while getting in some much needed carbs around training.

Fúcking loving training atm, full steam ahead

conzy

A - Incline Bench
2 sets of max reps prescribed
10 x 20kg
10 x 30kg
10 x 40kg
7 x 52.5kg
5 x 52.5kg
4 x 52.5kg (for punishment)
10 x 40kg
10 x 30kg
10 x 30kg

These were woeful, Couldn't get the bar path right, need to get used to incline benching again, did some extra volume for practice

B - Weighted Chins
8 sets of 3 (+5kg)

C1 - Close Grip Bench
3 sets of 6 x 50kg

C2 - Dumbell Row
3 sets of 12 x 25kg each side

C3 - Lat Raise
3 sets of 25 x 6kg

Diet adherence is good, yesterdays lunch / dinner

Alf Veedersane

conzy wrote: »

Crucially...barbecue or brown sauce?