Don't let the coward in your head, control the badass in your heart

COH · 28-05-2010 09:21PM #1

Age – 27
Bodyweight - 91-96kg
Training in Raw, work there too. Joining Hercs now that I finally have my squat and bench suits.

Structure – None... it is what it is really! Usually train 5 days a week.

Lifts – Bench (raw) 152.5kg, haven’t trained equipped yet. Deadlift - 250kg last week, Squat – I’ll find out where I'm at raw + equipped soon enough.
Bodyfat - Not interested

Started equipped lifting today so figured may as well keep a training journal in the company of other powerlifters as I’ve been pretending to be one for a while. Hopefully compete for the first time raw or equipped next year. I enjoy training in general, so often end up doing stuff thats stupid, counter productive, 2 hour arm sessions, train 10 days in a row, bodybuilding stuff, powerlifting stuff etc. but thats life. Anyway... here it is

Monday May 17th

Deadlift
60,100x8
140x5
180x3
200x1
220kg x3,1,1,3,2,1

barbell row
4x10

seated row
4x10

lat pulldown
4x10

Tuesday May 18th

Incline Bench
20,40,60,80,100kg x10
120kg x6
130kg x6 (last rep assisted) (PR)
*drop set*
100kg x6
*drop set*
60kg x10

Flat DB Press
30s,45s,55s x10

Flat Bench
60,100,130kg x6
*drop set*
100kg x6
*drop set*
60kg x8

Dips
BW x8
+20,40kg x8
+60kg x6

Cable Xover
40,60,80lbs each side x8

Wednesday May 19th

Squats
60kg x6,6,6
80kg x6
100,120,140,160kg x5
180kg x1
*sleeves on*
200kg x1 dodgey depth
*wraps on*
220kg x1 solid

Box squats
100,120,140,160,180,200,220kg x5

Trapbar DL
75,125,175kg x3
215kg 1

Thurs May 20th

Deadlift
60,100kg x5
140kg x3
180kg x1
220kg x1
250kg x1 (10kg PR)

Barbell Rows
100,140,170,200kg x10 (PR)

Rack Pull (just below kneecap)
150, 190kg x3
230kg x12 (PR)

Sat May 22nd – Arms/shoulders crap

Mon May 24th

Box Squats off the black bench
70,120,150,170kg x3
190kg x1
210kg x1

squats
70,120,150x3
160,180x1

trap bar deadlift
75,125,175,215,255kg x1

Tues May 25th
Bench
60,80,100x5
120,135,145x1

incline bench
60,80,100x5
120x1
140x 1 +2assisted
drop set
100x6
drop set
60x6

DB press 52.5s x8
dips +20kg x8,8

Wed May 26th

Deadlift
60,100kg x5
140kg x3
180,220kg x1
240kg x3 (20kg PR for a triple)

Barbell Row
140,180kg x10
210kg x8 (PR of some sorts)

Rack Pull below kneecap
120,170,220kg x3
240kg x5

DB Row
50,70kg x10 each side

Today – Friday May 28th

Squats
60,80kg x5
*belt/wrist wraps on*
100kg x5
120,140kg x3
160kg x1
*sleeves on*
180,200kg x1
*sleeves off wraps on*
220kg x1
[Game time - 44 super centurion on, straps up, wraps off]
180,200,220x3 - felt pretty weird, seriosuly tough pushing my ass back.
240kg x3 - these were better, took my stance out a few inches
260kg x3 - better again, concentrating on keeping the knees out
280kg x2 - Felt grand really, wrists got pretty sore.

All equipped squats were high, not like 6 inch squats, but miles away from comp depth, did them barefoot, with a belt and wrist wraps. Completely alien movement. Some craic though. I'll drop the depth as the weeks go on but not in any rush, good to be back under a heavy bar. Must buy some proper lifting shoes too

cardio,shoot me · 28-05-2010 09:24PM

Good stuff.

COH · 29-05-2010 12:59PM

Bench
60,80,100,120kg x5
130x4
140x5 last rep assisted

Incline bench
60,100kgx6
130kg x4 last rep assisted
*drop set*
100kg x6
*drop set*
60kg x12

dips
BW x8
+20,40kg x8

close grip bench
60,80,100,120kg x5

Decent pre-breakfast session

Hanley · 29-05-2010 04:30PM

WTF is the story with you incline benching 130 x5 and flat pressing 140 x4??

THat's crazy!!

COH · 30-05-2010 02:16AM

Hanley wrote: »

WTF is the story with you incline benching 130 x5 and flat pressing 140 x4??

THat's crazy!!

Its the result of about a year of serious shoulder issues, not being able to flat bench properly, but for some reason being comfortable incline benching heavy. I was flat pressing 70kg dumbells at christmas, but have only been back flat benching with a full range of motion for about 2 months now

Hanley · 30-05-2010 02:07PM

Ugh.... don't talk to me about shoulders!!! Glad you're on the mend anyway!

COH · 30-05-2010 11:45PM

Hanley wrote: »

Ugh.... don't talk to me about shoulders!!

Saw the video of the injury, looked painful. But set backs = come backs

COH · 31-05-2010 05:02PM

Deadlift
60,100x5
140x3
180,220x1
260x fail

Barbell row
100,140,170x8
205 x10
220x fail... bombed out lifting it off the ground

DB Row
50,70kg x10 each hand

Rack pulls from just below knee
120,170,220,250 x3

EZ-Bar curls
40x10
50 x10,10

COH · 01-06-2010 02:22PM

Squats (belt+wrist wraps)
60,100,140,160,180kg x5
200kg (5x2)

Leg extension
Full stack x20,20,20

Hamstring curl
Pin 10,12,14,16 x8

Ab pull down
140,160,180,200lbs x8

Good mornings
80kg x8,8,8

COH · 02-06-2010 05:26PM

Bench
60,80,100kg x10
120kg x8
130kg x5

Incline Bench
60,80,100x8
120kg x5
80kg x25

Flat DB Press
35,45,55kg dbs x8

Facepulls
3x10
Rear Delt machine
3x10

Dips
BW - 3x8

cardio,shoot me · 02-06-2010 10:28PM

yo, did you get your chalk back? you left it on the floor the other day

COH · 02-06-2010 10:57PM

cardio,shoot me wrote: »

yo, did you get your chalk back? you left it on the floor the other day

Yeah got it thanks

COH · 03-06-2010 02:09PM

Deadlift
60,100 x5
140,180x3
200,220 x1

Barbell row
100,140,180x10
100x20

DB row
55s, 70s x6

Reverse Grip pulldown
3x8

Quick and easy. Supposed to be a rest day, but thesis induced stress meant needed to blow off some steam so went up before breakfast. Will give the squat suit a shot again tomorrow.

COH · 04-06-2010 08:48PM

Day 2 in the squat suit

Box squats to depth - belt + wrist wraps
60,100,140kg x5
160kgx3
180kg x1
Easy

Suit on, straps up - belt + wrist wraps
200,220,240kg x2 - pretty damn ugly
260, 280 x1 - bit better, dropped the pins lower than last week.
300kg x1 - still not deep enough by a good bit, but lower than the 280x2 last week.

Loads of foam rolling/stretching

Home

More foam rolling/stretching

Took ages to figure out what stance to use in the suit, and the straps are probably too long, so I need bigger traps. Squatting barefoot again today, and without wraps, too much stuff going on with my knees with the wider stance so want to figure that out before I start wrapping up or using the sleeves.

200-240 felt like a waste of time to be honest. Walking 300kg out/in had me genuinely worried, tough as hell holding the weight, and the last thing you want to hear as you're getting set is some lad behind you saying 'you're going to kill yourself'... But it was some craic all the same.

Big thanks to the a$$hole who walked in front of me as I was walking it out too.

Next week.. lower depth, heavier raw warm-ups.

COH · 08-06-2010 04:53PM

Bench
60,80,100kg x5
120,140 x1
160 xfail... thought I had it, but lost it around midway up.
130kg x3

Incline Bench
60,80,100kg x8
120kg (2x3)

Facepulls,tricep cable press down,rear delt machine 3x10

COH · 09-06-2010 12:12PM

Deadlift
60,100kg x5
140kg x3
180,220,250kg x1 (equals PR)
180kg x12

barbell row
5x10 @100kg

DB row
70s (2x5) each side

Ab pulldown,hanging leg raise, woodchoppers

Done before breakfast.

COH · 10-06-2010 12:47PM

Db military press
20,25,30,35kg bells x10
42.5s x8 +2assisted

close grip bench
60,80,100,120kg x8

dips
bw x6
+13.5kg x6
+27kg x6
+47kg x6

Db lat raise
10s (5x10)

good man magic eight ball for the spot

podge57 · 10-06-2010 02:25PM

Nice work on the 300kg squat! What suit and bench shirt are you using?

COH · 10-06-2010 03:49PM

podge57 wrote: »

Nice work on the 300kg squat! What suit and bench shirt are you using?

Cheers, wasn't pretty but confident I'll get it for depth with a bit more training. Got the Titan super centurion and the Titan super katana. Haven't tried out the katana yet

COH · 12-06-2010 06:48PM

After hours session in raw.. its nice having keys to the place!

*warm up*
Unilateral leg extension/hamstring curl
Pin 4,6,8,10,12 x6

Squats
60,100x5
*belt/wrist wraps*
140x3
160x3
*sleeves*
180kg (10x3)

Walking lunges
25kg dbs 2x10 each leg

Squats started rotten, everything felt wrong, shoulders, elbows, wrists and back were dying after first set on 180 but loosened out as went on and by 7th set felt pretty good. No idea why I did ten triples, originally planned on doing one then upping the weight but got it into my head that it'd be a good idea as I went along.

Was planning on doing some more stuff after the lunges but got a bad feeling in my groin, similar to how it felt just before I tore it last year playing american football so left immediately. Foam rolling, eating and stretching now for the evening

COH · 13-06-2010 03:27PM

Cable press-d >full stack x12
Hammercurls >32.5s x6
EZ-bar overhead tri extension >80kg x8
Straight bar curl >50kg x8
Various other crap

COH · 15-06-2010 04:46PM

Bench
60,80,100,120,130kg x5
100kg x12

Incline DB Press
35s,45s,55s,62.5s x5

Incline Bench
60,80,100,130kg x5
*drop set*
100kg x6
*drop set*
60kg x6

Tried working on a bit of bar speed on the bench, didnt feel like going too heavy after failed max attempt last week. Legs are still completely fúcked, and said I'd do a leg session tomorrow morning with one of the lads getting ready for the NABBAs... I'm in trouble.

COH · 16-06-2010 10:23AM

Legs with Frank

*warm up*
Hamstring curl/unilateral leg extension - Pin 6,8,10,12,14 x12

Squats
60,100,140,180kg x10
200 x9

Leg Press
120,200,280 x12
400kg x10

Dumbbell Lunges
10kg dbs (3x10) each leg

Ass to grass front squats
60,80kg x10
100kg x9 (dumped the bar forward on last rep)

Stiff Leg deadlift
60,80,100,120kg x10

Leg extension
Pin 6,10,14 x20
Stack x failure
*drop set*
Pin 14 x failure
*drop*
Pin 8 x failure
*drop*
Pin 4 x20

Rapid fire session, not used to this kind of volume. Combined with much less rest period than I'm used to I pretty much felt like puking from the lunges onwards. Completely messed up now after it and loving it

COH · 17-06-2010 03:02PM

AM
Foam rolling/stretching - 35mins - lower back, quads, glutes, hamstrings.

Quit smoking

PM - Will repeat stretching/foam rolling. Mobility levels of Stephen Hawking after yesterday

COH · 18-06-2010 02:14PM

DB Military Press
20s,25s,30s,35s,42.5s x6

Close Grip Bench
60,80,100kg x6
120kg x1
130kg x5

Close Grip Bench Speed Work
100kg x12,12,12

DB Lat Raise
12.5s x10,10,10,10,10

Face Pulls
Up to stack x10

Dips
BW x10,10,10,10,10

First day training cigarette free, gotta watch the diet now. Last time I quit I ballooned but wasnt training at all back then and had no concept of eating. Decent session, used thermogenics + creatine mono as pre-workout instead of the usual shock therapy+storm which I have run out of.

COH · 21-06-2010 02:59PM

Sunday AM

5km run
2x 500m row

Monday PM

Bench
60,80,100kg x6
130kg (3x6)

DB Floor Press
35s,45s,55s x6
62.5s x3

Incline Bench
60,80,100kg x10

3km run

COH · 22-06-2010 02:43PM

Deadlift
60,100kg x5
140kg x3
180,220,250kg x1
190kg x12

Barbell row
100,140,180kg x10

DB Row
55s,70s x8 each hand

2k run - 9.44
500m - 2.15
500m - 1.50

cardio,shoot me · 22-06-2010 06:14PM

COH wrote: »

Deadlift
60,100kg x5
140kg x3
180,220,250kg x1
190kg x12

Awesome.

2k run - 9.44
500m - 2.15
500m - 1.50
bwahahahha

Lol

COH · 22-06-2010 06:34PM

I have the lung capacity of a table... Its true

itsallaboutheL · 22-06-2010 10:37PM

COH wrote: »

I have the lung capacity of a table... Its true

Marlboro lights ftw

:pac:

COH · 23-06-2010 10:49AM

itsallaboutheL wrote: »

Marlboro lights ftw

:pac:

Never, ever again!

Don't let the coward in your head, control the badass in your heart

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