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Cillian O' Connor Training Log

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  • Scap pull-ups 3x19

    Scap retracs 3x8 6s hold

    Power snatch up to heavy double of 52kg

    Clean + pwr clean + jerk to heavy double of 70kg

    Press to 3rm of 57kg

    -in hindsight, I should have done some rows + pull-ups too..




  • Monday 6th Oct

    Shoulder Rehab:
    3x15 scap pullups with 1 sec hold
    3x8 scap retracs (6s hold, thick red band)

    Snatch from mid thigh, 10x1 @53kg
    -these were a bit sore even when i had my grip super narrow, so cut the set short

    Clean from mid thigh + jerk, 10x1 @66kg
    -also sore, although about half the reps felt okay

    Clean Pull from above knee 5x3 @92kg
    - felt easy (no pain either) but need to drive with legs more and finish pull from knee more fluidly

    Paused Front Squat 8x3 @87kg
    -eassssy peasy

    Bench Row 3x10 @43kg
    -unusual bit of pain in shoulder while doing this, though it wasn't significantly sore




  • Doing the Starting Strength Linear Progression to get my lifts back up to scratch. Rehabbing knee injury so squat strength is poo.

    Monday 27/01


    Squat 85kg 3x5

    Press 40kg 3x5

    Chins 3x8,6,5

    Reverse Hyper 10kg e.s 3x10




  • Wednesday 29/01


    Squat 85kg 3x5
    Staying at this until knee pain gone entirely

    Bench 75kg 3x5
    Meh

    Deadlift 140kg x5
    A bit easy for one set. May experiment with a 2nd set next week.

    DB Row 30kg 3x6 e.s.

    Leg Curl 9kg 2x12 4kg x25
    This appears to do good things for knee




  • I known you probably just log for yourself but there is so little traffic in the Strength & Strength Sports forum, you'd be as well off moving it to the Fitness Logs forum if thats your thing


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  • I known you probably just log for yourself but there is so little traffic in the Strength & Strength Sports forum, you'd be as well off moving it to the Fitness Logs forum if thats your thing

    Yeah, strange how quiet this part of Boards is, as there seems to be a fair amount of people into lifting on here.




  • Friday 31/01


    Squat 85kg 3x5

    Press 42.5kg 3x5
    Do-able

    Chins 3 x9, 6, 6

    Push-Ups 3 x 15, 16, 16

    Leg Curl 9kg 2x 20, 12kg x 12




  • Cill94 wrote: »
    Yeah, strange how quiet this part of Boards is, as there seems to be a fair amount of people into lifting on here.

    They've all moved to the Fitness sub-forum but that's gone a bit quiet as well.




  • Monday 03/02


    Squat 85kg 3x5

    Bench 77.5kg 3x5

    DB Row 30kg 3x8

    Reverse Hyper 10kg e.s. 2x12, 1x20




    Wed 05/02


    Squat 85kg 3x5

    Press 45kg 3x5

    Deadlift 145kg x5

    Chins x 10, 7, 6




  • Friday 07/02


    Squat 85kg 3x5

    - Nearly there pain-wise

    Bench 80kg 3x5

    - Felt easy

    DB Row 30kg 3x10



    Also made a bad attempt at rock climbing for an hour and a half in the afternoon


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  • Mon 10/02


    Squat 90kg 3x5

    Press 47.5kg 3x5

    Chins 3 x 11, 6, 7



    Wed 12/02


    Squat 92.5kg 3x5

    Bench 82.5kg 3x5

    Deadlift 150kg x 5

    KB Row 32kg 3x8




  • 14/02

    Have a cold so kept weights the same today.


    Squat 92.5kg 3x5

    Press 47.5kg 3x5

    Power Clean worked up to 40kg 2x5, 50kg x 5
    - easy but technique needs work

    Chins 3x 12, 6, 7




  • What kind of knee injury did you have?




  • What kind of knee injury did you have?

    Some kind of tendonitis caused by over-eagerness to hit a 200kg squat. It's given me issues nearly a year now but I seem to be finally turning a corner with it. :pac:




  • Cill94 wrote: »
    Some kind of tendonitis caused by over-eagerness to hit a 200kg squat. It's given me issues nearly a year now but I seem to be finally turning a corner with it. :pac:

    I can only imagine the frustration!

    How close did you get to the two hunnit?




  • I can only imagine the frustration!

    How close did you get to the two hunnit?

    190kg is my best. Hoping to hit the 200 before the end of the year. :)




  • 17/02


    Squat 95kg 3x5

    - last set was pain free


    Bench 85kg 3x5


    DB Row 30kg 3x12

    Reverse Hyper 15kg e.s. 3x10




  • 19/02


    Squat 97.5kg 3x5

    Press 50kg 3x5

    Deadlift
    155 1 x 4 (hooked), x1 (strapped)
    155 1 x 2 (strapped)

    - did the extra set to fix my hip positioning. Had them too high on the first set which probably cost me getting 5 in a row.

    Chins 3 x 12, 8, 7




  • 21/02



    Squat 100kg 3x5


    Bench 87.5kg 3x5


    Power Clean 55kg 3x5


    DB Row 32kg 3x8




  • 24/02

    Squat 102.5kg 3x5

    Press 52.5kg 3x5
    - starting to get tough

    Chins 4 x 13, 6, 5, 5

    Reverse Hyper 20kg 3x10




    26/02

    Squat 105kg 3x5

    Bench 90kg 3x5
    - getting hard

    Deadlift 160kg 1x5

    Bent Row 60kg 3x5
    - switched to this as no dumbbells heavier than 32kg


    Session was harder than it needed to be due to not enough calories yesterday.


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  • 28/02

    Squat 107.5kg 3x5

    - not too bad. Knee was sore warming up and then felt more or less fine on the work sets. Thinking I may need to ditch cycling for a while as that's the main thing flaring it up.

    Press 55kg 3x5
    - F*CK

    Power Clean 60kg 3x5
    - Mostly hideous but a couple smooth feeling ones.

    Chins 3 x 13, 9, 7
    - Done at an RPE of 'I hate these'




  • 02/03

    Squat 110kg 3x5
    - knees were meh today, might need to stay at this weight/reduce if they don't improve


    Bench 92.5kg 3x5
    - Pretty tough but last set was easiest as I got a spot. Not looking forward to press on Wednesday.


    Bent Row 62.5kg 3x5

    Reverse Hyper 20kg es 3 x 12




  • Cill94 wrote: »
    Squat 107.5kg 3x5

    - not too bad. Knee was sore warming up and then felt more or less fine on the work sets. Thinking I may need to ditch cycling for a while as that's the main thing flaring it up.

    Have you had a look at your cycling set up to see if that may be the issue rather than the cycling itself?




  • Have you had a look at your cycling set up to see if that may be the issue rather than the cycling itself?

    Yeah a few weeks ago I elevated the seat, which helped a lot.

    Still no bueno for the knee though. Forced to use the bike every now and then if I'm short on time, but I walk instead when I can.




  • 04/03

    Squat 112.5kg 3x5

    Press 57.5kg 3x5
    - Some unholy grind. Time to start moving to triples.

    Deadlift 165kg x5
    - Very doable

    Chins x 13, 9, 8
    - Jesus christ




  • 06/03

    Squat 115kg 3x5
    - Easy but pain was a lot worse. Need to bite the bullet and drop back one more time. It was nearly completely gone a few weeks ago but got a bit greedy once I hit 100kg on squats again.

    Bench 95kg 3x5
    - Getting tough alright.

    Power Clean 60kg 6x2
    - Easy. More reps/less sets is better.

    Bent Rows 65kg 3x5




    09/03

    Squat
    85kg 2x5
    90kg 1x5

    - No pain

    Press
    59.5kg 1 x 3
    50kg 4x3
    - 59.5 was really hard. Going to do a 10% reset on this.


    Chins 3 x 12, 4, 10
    - Felt horrendous. Shoulders are goosed.

    Reverse Hyper 20kg es 3x15




    11/03

    Squat 90kg 3x5
    - Slight irritation due to having to cycle today. I'll keep at this for next time.


    Bench 97.5kg 3x3
    - Time to reset

    Deadlift 167.5kg 1x3
    - Reset needed on this as well. Probably need more volume to keep driving this up

    Bent Row 67.5kg 3x5




  • Have you ever just rested the knee?

    Because yeah you can drop back the weight but if you're back up around 110 again and the pain isn't any better than it was this time, then just dropping back to build back up isn't going to be the answer.

    I know you probably know this but just asking :)




  • Have you ever just rested the knee?

    Because yeah you can drop back the weight but if you're back up around 110 again and the pain isn't any better than it was this time, then just dropping back to build back up isn't going to be the answer.

    I know you probably know this but just asking :)

    Yeah. Rest doesn't help, as has been my experience for any injury I've had. It flares up if I do too much but it's equally as bad if I do nothing. It's seem to be a matter of hitting the right balance in loading.

    A few weeks ago it was almost completely gone, around the time I was back at 97.5kg. Then on the 100kg session it felt a bit iffy. Should have just stayed where I was at for a few more sessions but stupidly proceeded to add weight. I'll stay at 85-90 now for as long as I need to be at zero pain.




  • Trained through lockdown but didn't log on here. Primarily used rings, dumbbells and girlfriend for resistance. Bit of running too.

    Have lost about 5kg from dieting, strength has maintained decently.

    Back at gym since about 2 weeks ago. Here was yesterday's session:



    Tue 7th July

    Bodyweight: 90.2kg

    A1) Bench

    70kg 3x8
    80kg 2 x 3, 5
    85kg 1 x 2

    A2) Neutral grip pull-up 3x5, 1x7
    Chins 3 x 7, 5, 5

    B1) Dips 3 x 8, 8, 10

    B2) EZ Curl + 15kg 4x12


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  • Thur 9th July

    Bodyweight: ?


    Trap Bar Dead 108kg 4x5
    - weak but getting stronger


    Followed by a physio circuit later on for knee:

    A1 Reverse Split Squat 3x8 es +8kg
    A2 Side Lying Leg Raise 3x20 es
    A3 Adductor release 3 x 60s es

    B1 SL Hip Thrust 3x6 +8kg
    B2 Lateral Sliding Lunge 3 x 13 es
    B3 Squat Isos/Tempos 3 x 1


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