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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

Alf Veedersane wrote: »

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:

Snatch grip is so very grim

Alf Veedersane

Cill94 wrote: »

Snatch grip is so very grim

When you're going to sets of 12-15, deadlift or any if its variations are grim.

Cill94

Not arsed to write all out so here are recent lifts worthy of note

https://www.instagram.com/p/CNVaVBbgqtj/

https://www.instagram.com/p/CNatYJ_sVFb/

Cill94

Training this week:

https://www.instagram.com/p/CNnffkXg057/

https://www.instagram.com/p/CNsqeuegrMa/

Also did 85 for 5x5 on bench yesterday

Cill94

https://www.instagram.com/p/CN5fkw0g9Xu/

https://www.instagram.com/p/CN-pI63gMhg/

https://www.instagram.com/p/COBFXiQAhxA/

Dtp1979

The cat wasn’t impressed with that ohp, but I was. 70kg?

Cill94

Dtp1979 wrote: »

The cat wasn’t impressed with that ohp, but I was. 70kg?

She rarely is. :pac:

Nah, 60. 70 is my PB but I should beat that soon.

Cill94

130 x 5

https://www.instagram.com/p/COI6j-XgK-x/

Cill94

Upper today

Press 60kg 3x3
Bench 70kg 5 x 10-13
Rows 70kg 5x10
Curls 4x10

https://www.instagram.com/p/COLYGnLAuC8/?igshid=11o1sdf91g405

Cill94

Monday did Squat 130 4x5

Presed 65kg x2 on Tuesday which was pretty cool. Could definitely hit 3 soon-ish.

Cill94

60kg x6 (pr)

https://www.instagram.com/p/COvclGEAa-9/

Cill94

Thursday started volume work on deads in the 130 range.

Hit 97.5 x 5 bench on Friday:

https://www.instagram.com/p/CO3IZUtg1E-/

Cill94

https://www.instagram.com/p/CPBcLhrg7x8/?utm_medium=copy_link

Cill94

Benched 100 x 5 yesterday.

Helps when the person you're training with is repping 120 like child's play.

Cill94

Today

Squat
140 x 5
160 x 2
130 x 6

Deads
120 4 x5, 8, 8, 10

Ring Pull-Ups
2x3, 4x4

Cill94

Squat 130 x12 from Monday:

https://www.instagram.com/p/CPiWeYCACOn/

Yesterday did sets of 3-5 with 60kg on press

Cill94

Benched 100x7 on Friday. That's a PR

https://www.instagram.com/p/CPteRHcgUUc/

Alf Veedersane

That last rep went up because the technique was solid. Fair play!

Cill94

Alf Veedersane wrote: »

That last rep went up because the technique was solid. Fair play!

Cheers. Softness of a competition bench pad didn’t hurt either.

Cill94

Press 60kg 4x4

https://www.instagram.com/p/CP3m_9FAXp9/?utm_medium=copy_link

Cill94

Death-lifts

180 x5
170x10

These were strapped as the bar's knurling is gone.

Also worked up to 100x5 bench

https://www.instagram.com/p/CQMXYM2suKT/

Cill94

Some recents

Squat 140x10

https://www.instagram.com/p/CQO1Q86ABAv/

Bench 100x8 (pr)

https://www.instagram.com/p/CQedTCvsG_6/

Squat 155x2

https://www.instagram.com/p/CQrB511Adim/

Cill94

Lots of PRs recently.

Squat 160 x 6

Press 65 x 6

Deadlift 190 x6

Then yesterday did 122.5kg bench:

https://www.instagram.com/p/CSROmz0A_ty/

Cill94

Monday

Squat 132.5 6x5

Cill94

Some cool things I've done recently:

Squat 170 x 3 (PR)

Bench 122.5 x1 (PR) | 115 2x2 (PR)

Deadlift 170 x 11 (PR)

Press hasn't gone anywhere for a while as I've ended up benching instead a few times. Should be consistently doing 3 times a week on it now until I press 80.