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Cillian O' Connor Training Log

Cill94

Russian squat programme, session #4:

Squats: 6x4 @ 112kg(80%)
-felt heavy, but mainly due to focusing so much on staying tight and avoiding the dreaded tail tuck, which made the descent a lot slower.
-may have actually done 7 sets because I lost track between the 3rd and 4th sets

Speed deadlifts: 10x1 @ 130kg (80%)
- these were heavy but as for all speed sets for me, got easier as I went on
-still need to focus more on keeping bar in contact with shins and leading with chest

No time for core work as gym was closing.

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Cill94

28/10

SQUAT

80 x5
92.5 x5
105 x5

BENCH
57.5 x3
67.5 x3
75 x8
55 4x8

Chins 4 x 7,5,8,5 (25)

Ring Row 2 x15,10

30/10

SQUAT
60 2x10

PRESS
40 x3
45 x3
35 x12
40 x3

DEAD
125 x10
60 2x10

Rows
Push-Ups

02/11

SQUAT
85 x3
100 x3
110 x13
120 x 3

Press 30 5x10

Chins/Pull-Ups 4x 5,4,5,3. (17)

Ring Rows 3x8

Cill94

Wed 04/11

Squat 85 3x5

BENCH
62.5 x5
72.5 x3
80 x8
87.5 x 1
90 x1

Chins 6 x 4-5 (29)

Ring Rows 2x10

Push-ups and dips for a couple sets

Cill94

Thu 06/11

First run in a long while. Since about June I think.

3.04km / 19:30

Felt grand

Cill94

Fri 06/11

DEADS
105 x5
117.5 x3
130x9
140x1
150 x1

PRESS
30 x5
35 x3
37.5 x12
45 x1
50 x1
52.5 x1

Kb row 5x10

Push-ups / Dips 4x10-15

09/11

SQUAT
85 x5
97.5 x5
110 x12
120 x5

Bench
52.5 5x10

Pull-up 5x3

Inverted Row 2x17

Cill94

Tue 10/11

Did 25 mins of bodyweight conditioning at home

Wed 11/11
- Also to be known as the day I figured out how to comfortably pull with belt in a normal position.

DEADLIFT
95 x 5
110 x5
122.5 x12
130 x 5
135 x5

BENCH
57.5 x5
65 x5
72.5 x13
77.5 x4

72.5 for 13 took a lot out of me but was still surprising I only got 4 with 77.5

Chins 1x5
-Planned to do these weighted but I was goosed

Ring Row 3x15

Push-Up 1x20

Cill94

Training Log dump:

13/11

PRESS
30 x 5
35 x 5
37.5 x 15
40 x 5

Squat 60 5 x10

Dips red 4x10

Push-Up 1x10

Rows 5x10

16/11

SQUAT
90 x 3
105 x 3
115 x 10

Press 32.5 5x10

Chins 5x3
GHR 5x15
Ring Row 2x18

18/11

DEADLIFT
100 x3
115 x3
130 x12
140 x3

BENCH
60 x3
70 x 3
77.5 x8
60 4x8

Chins 3x5
Inverted Row 2x18

20/11

PRESS
32.5 x3
35 x3
40 x13
47.5 x3

Squat
60 2x5
70 2x5

Dips Red 5x10

Chins/Rows

23/11

SQUAT
95 x 5
110 x 3
120 x 11
135 x 1
145 x 1
150 x1

Bench
52.5 5x10

Chins 5 x 4-8 (27 total)
Rows 2 x 12

Back Raise 4x15

Cill94

25/11

DEADLIFT
110 x5
122.5 x3
135 x 12
150 x1
160 x1

- Felt pretty good. Another cycle and I should be able to comfortably pull 170ish.

BENCH
65 x5
75 x3
82.5 x7
65 x6

- Bench felt crap. Think it's time to start headed for a bodyweight of 90kg again if I want my push numbers to come back up.

Chins x5, 2

Ring row x 15

- Shoulders were fried from bench so just did curls

EZ Curl 4x8-12

Cill94

More training dump:

27/11

PRESS
30x5
37.5 x3
42.5 x12
50 x1

Squat
60 2x8, 1x10

Dips - think it was 50 total with red band

Chins 5x5

GHR 4 -5 x 10 -12

01/12

SQUAT
90 x5
102.5 x5
115 x7
- grinddddder

30kg weight vest circuit

02/12

DEADLIFT
100 x5
115 x5
127.5 x12
140 x5

BENCH
60 x5
67.5 x5
75 x 9

-yucky

/////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

DELOAD

04/12

PRESS
20 x5, 10
30 3x5

SQUAT
40 4x10

Lat Pulldown 4x18

07/12

SQUAT
55 x10
70 x8
80 x6

BENCH
40 3x10

Chins 3x3

Cable Row 2 x20es

GHR 4 x 10-12

Cill94

Have been training but was not arsed typing up everything I’d already written in my log, so here are some photos of that.

Cill94

Alf Veedersane

How's the squatting feeling these days?

Cill94

Alf Veedersane wrote: »

How's the squatting feeling these days?

Sorry, didn't see this.

Not quite where it needs to be, but a lot better since I made 10k steps and mobility every day a non-negotiable.

Cill94

Still been training, just not posting here. Noteworthy training milestones over the past month and a bit:

Squat
115 x5 (25/01)
112.5 x10 (18/02)

Press
55 x5 (05/02)
55 6x2, 1x3 (12/02)

Deadlift
140 x6, 145x5 (18/02)

And getting closer to a full range of motion nordic curl with the purple band assisting.

Alf Veedersane

How's squatting feeling?

Cill94

Alf Veedersane wrote: »

How's squatting feeling?

Not quite where it needs to be, but a lot better since I made 10k steps and mobility every day a non-negotiable.

Dtp1979

No idea this log existed. I assumed you were new to boards!
It must be lonely here in strength sports log land. Come join us in the fitness logs. It’s where all the cool kids hang out these days.

Cill94

Dtp1979 wrote: »

No idea this log existed. I assumed you were new to boards!
It must be lonely here in strength sports log land. Come join us in the fitness logs. It’s where all the cool kids hang out these days.

Nah, I originally joined years ago to argue about MMA with people

Ah it's like my own wee mediocre powerlifter island so. I mostly just have the log on here as an electronic backup if anything happens to my book.

Cill94

Pressed 60kg x3 on Tuesday.

Was an awful grind but confident I can improve on it with a few more weeks of solid training under my belt.

Getting close to my strength level when I pressed 70kg.

Cill94

Thursday 25/02

Deadlift 150kg 2x5 (straps)

Front Squat up to 75kg x 10
- feels better on knee

Nordics

Spit Squats

Cill94

Recent things I done:

Front Squat
92.5 x5

Deadlift
150 x 7
155 x 3

Press
50 5x5

Bench
80 3x5

Cill94

Bench
80 5x5

Front Squat
80 5x5

Pendlay Rows with 70kg

Cill94

Yesterday

Press 50kg 6x5

Bench 60kg 5x12

KB Rows 5x10-12 es

Cill94

Things I've recently done:

Press
55 x7 (PR)
45 x12 (PR)

Deadlift
140 x 10
155 x4
130 x14

Cill94

Friday

Bench 75 7x5
Press 35 5x10

Plan over next while is to ride the high volume highway and gains some muscle

Goals:

Bench 100 x 10

Press 60 x10

Deadlift 180 x10

Alf Veedersane

Cill94 wrote: »

Deadlift 180 x10 [/I]

Ouch. That would be zero craic to do. Great to write down as having done it though :pac:

Cill94

Alf Veedersane wrote: »

Ouch. That would be zero craic to do. Great to write down as having done it though :pac:

I've done 5 at that weight before and it was up there with the hardest sets I've ever done

Cill94

Tuesday
Press 55 x8 (PR)

Thursday
Deadlift 130 x 15
- maybe a PR? Can't say I can remember the last time I've done 15 reps

Cill94

Yesterday

Bench 80
5 x 5, 6, 6, 8, 8

First time bench has felt good since I started back with it

Press
35 5x10

- can probably budge this up in some capacity next time

Bent rows 40 5 x 10-12

Tris
Bis

Alf Veedersane

Cill94 wrote: »

Tuesday
Press 55 x8 (PR)

Thursday
Deadlift 130 x 15
- maybe a PR? Can't say I can remember the last time I've done 15 reps

I've had a block with back-offs at that level of volume (albeit with snatch grip) so watching that set brought back the thousand yard stare from those days :pac:

Dtp1979

Cill94 wrote: »

Yesterday

Bench 80
5 x 5, 6, 6, 8, 8

First time bench has felt good since I started back with it

Press
35 5x10

- can probably budge this up in some capacity next time

Bent rows 40 5 x 10-12

Tris
Bis

Enjoy the chest doms