Bad form and grunting

today was good.

squat
60 x5
80 x3
100 x3
120 x2
140 x2
150 x1
160 x1
170 x4 x6

bench
60 x5
80 x3
90 x2
100 x2
105 x2
110 x5 x5

bent rows
100 x5 x5

dips
+15kg 5x5

70kg clean x1, i think il enter the leinsters.

power shrugs i like. il probably get a load of your doing it wrong messages after i say this, but i am very concious not to do a clean high pull, so i start with the bar at arms length ( rather than above the knee ) so it only travels about 3-4" but i "power" it through my legs and hold at the top for 3 - 5 seconds. i use straps too.

squats
60 x5 x2
80 x3
100 x3
120 x3
140 x3
150 x2
160 x2
170 x2 x6

bench
60 x5
80 x3
100 x3
105 x2
110 x2
115 x3 x3

chins
3,3,3,3

powershrugs
145 x5 x3

the chins surprised me, i kept pretty good form for all of them, i could probably have done a couple more sets.
the power shrugs kept catching on my which was very distracting. i must dress to suit in future.

i was tight for time today ( and bollixed ) so ...

squat
60 x5
80 x3
100 x3
120 x3
140 x3
150 x1
160 x1
170 x5 x6 - these were average at best

bench
60 x5
80 x3
100 x3
105 x1
110 x5 x5 - im happy with how my bench is coming along, these were really solid.

squats
60 x5
80 x3
100 x2
120 x2
140 x2
160 x2
170 x2 x6 - i done these on 90sec intervals for the humour.

bench
60 x5
80 x3
100 x3
105 x2
110 x2
115 x3 x3
102.5 x5 x3

pulldowns - chinup type of movement
80 x5
100 x5
110 x5 x3

dips 5x5 - tried to load these, but bw was all i could muster

coan deadlift week 7

60 x5
80 x3
100 x3
120 x3
140 x3
160 x2
180 x2
200 x1
215 x1
230 x1
240 x1

main set was meant to be a double, i missed lockout on rep 2, so i took a minute and got it as 2 singles

252.5 x1 +f
252.5 x1
210 x3
210 x3
210 x3

powershrugs
60 x5
100 x5
140 x5
170 x5
170 x5
170 x5
140 x10

stiffleg deads
100 x5
100 x5

bentrows
100 x5
100 x5

chingrippull downs
100 x5
100 x5

g00d mornings 2 x 5

skwaaats
60 x5
80 x3
100 x3
120 x3
140 x2
150 x1
160 x1
170 x1
180 x5 x5 -this was actually grand, and depth was good throughout. i dont think iv done a 5x5 at 180 before, so im happy.

bench press
i threw out the programme that i was following mianly because i wasnt really following it. im trying a different one now which includes a bit more assistance work

60 x5
80 x5
100 x3
105 x2
110 x2

115 x1 x5
105 x3 x3
95 x7 x4

overhead log press
50 x7
55 x7
55 x7
55 x3 + 4pushed

bent rows
90 x7 x4

lying tri extensionz
35 x7 x4

curls d.b
22 x7 x4 e/s

coan deadlift week 8


60x5
100x5
120x3
140x3
160x2
180x2
200x1
220x1
235x1
245x1
255x1 - this was not textbook

ok so i knew this was going to happen when i started this programme but as the weeks went by i genuinely believed i could complete it. i have a lot of excuses as to to why i missed my lifts today but the bottom line is that i wasnt ready.
i had a few guys watching today and the consensus was that i have no problem the strenght part of the lift but the technical part is really lacking. brute strenght and ignorance has got me to a 260kg deadlift but to go forward from here i have a lot of work to do.

265 - fail, one of my hands opened
265 - i didnt reset from the miss. mistake#1. i think i would have got it had a few other things on the day been a bit different, food, sleep, work all that lark, fact is though, i missed.

200x3
200x3
200x3

powershrugs
180 x5x2

stiff leg deads
140 x5x2

pendlay rows
120 x5x2

chinup grip plate loaded pulldown bro
100kg x5x2

its a few hours since training now, and im actually happy that i got found out. im going to compete at the idfpa single lifts later in the summer so i know what i have to do between now and then to not make a disgrace of myself.
it is now time to get over myself and get ready to squat tommorow. heavy.

skwatz
warm up and 6 doubles @ 170kg

binch
i been reading a lot about bench set ups and decided to actually apply some, mahoosive difference. i felt manly.
60x10
80x6
100x3
110x2
120 x1x5
110 x3x3
97.5 x7x4

logpress
60 x7x4

bender rows
90 x7x4

pumppumppumpitup front guns and also back guns

i was in no humour today, doms galore in my lowerback. i gradually got into it but i felt like was going half pace.

squats - warm up + 6 doubles @ 170kg

bench - warm up + 7sets of 5 @ 102.5kg

behind neckpress - 4sets of 7 @ 52.5kg

dips 4x7

then squats again with some olypmic* lifters
*may not feature in actual olympics

110x3
130x3
140x3
150x3
160x3
170x1

squats - last week of russian squat programme.

60x5
80x5
100x3
120x3
140x2
150x2
160x1
170x1
180x1
190x1
200x1
210x2 new max
210x2 again



max effort day on fri, i cant wait.

bench
60x5,
80x5
100x3
110x2
115x1
120x1
125x1 x5sets - this is my current max, so yeah
110x3 x3sets
100x7 x3sets

cablepushdowns
full stack 5x5, major showing off

Very nice! Definitely more in the tank...

i couldnt train since monday because of work which fooked up my mojo a bit so i tried to cover a bit of everything to make up for it.

squat
tested max at the start of april was 205kg, i got 210kg on monday.
60x5
80x5
100x3
120x3
140x3
150x2
160x1
170x1
180x1
190x1
200x1
210x1
215x1 pb



220x1 pb



230x1 pb - bit of a battle, but battles are good craic when you win



25kg pb in around 7 weeks, im very happy with this.


goodmornings
60x5
80x5
100x5 x3

rackpulls, above knee
220x3
230x3
250x3

bench
110x8
110x8
110x6

gunshow with elite level weightlifters
loads of swole x pump

im going to run the russian squat programme again but not for a couple of weeks, im switching my main focus to deadlift from now untill the idfpa single lifts in august(i think).
having said that i done no deadlifts tonight and attempted a squat session that makes me think i was under the influence of something when i planned it.

squats
60x5 30sec pauses
100x5 3x30sec pauses
120x5
140x10
160x10
180x20*
160x10

bench
60x10
80x8
100x5
110x3
115x2
122.5x1
127.5x1 x5
117.5x3 x3
102.5x7 x4

my bench is improving a bit ahead of what i expected, loads of reps + loads of weight seems to be a good combo. i think 127.5kg might be a pb too.

pull downs + push downs. heavy, 3 sets each, 5-8 reps per set.







*planned 180x20 squat, may have actually been 180x3

i got this session going and got called to work. i got a good warm up and good first set, 90 min break, and a poor enough attempt to rescue the rest of it. i ran out of steam in a big way. again, food would have made a difference here.

bench
60x5x2
80x5
100x5
110x5
i planned 120 5x5 and felt good for it.
120x5
*break*
100x5
110x3
120x2
120x2

rack pulls - from the knee
120x5
140x5
180x5
200x3
220x3
240x3
260x2
280x1
280x1
280x1
280x1
280x1
from here i was planning 260 3x3 and 240 5x3 but i was done, i couldnt actually move the 260.
240x3
200x5
180x5

heard a good one today, deadlifting is getting banned in my gym :eek:

RidleyRider wrote: »

Why would you ban the most manly thing to do in a gym :eek:

apparently deadlifts are to noisy an activity for gyms.
the latest is that deadlifts are ok if bumpers are used, but there are only 140kg of bumpers! to make things even more hilarious there's a poster up in the gym looking for people to sign up for a powerlifting team.
lollers.

COH wrote: »

That's a f*cking joke - but sadly they wouldn't be the first gym to ban exercises that make noise in an effort to 'commercialise'.

It's a disgrace alright. But it's been coming, you might be getting tapped for a few day passes soon

DylanJM wrote: »

That's ridiculous! Could they not just ask people not to drop the barbell, rather than banning them altogether? Will you be looking for somewhere else to train if it doesn't get sorted out?

Well done on the squat too, just saw the videos now. Epic grind on the 230!

Yeah I get not dropping the bar on light/medium reps but its not practical when guys are working with 200kg - 300kg, plus it's been done on purpose provided "deadlift platforms" which are rubber matted.
I get the impression that a person was asked to say it to a few of us on Saturday to test the waters, but if its enforced il have to train somewhere else which is a real shame.
Cheers on the squat dude.

good training session today. trsined in ecb so the change of scenery helped my brain.

clean drill / hang clean jump / cleans x 20 sets of 3's + 5's.

goodmornings
70x5
80x5
90x5
100x5

rackpulls - knee
120x3
170x3
200x2
220x2
240x2
250x1
260x1

bendover rows
70x10 x2
80x8
90x6
100x4
110x2
120x2
120x2
110x5
70x10

light enough for the most part but felt good to walk out of the gym unaided.

imnothim wrote: »

coan deadlift week 3

...more importantly today was the day that i was officially told that it was no longer ok to deadlift in Blackrock Gym unless i was willing to restrict the weight i use to 140kg ( the max amount of bumpers available ).
that is the greatest load of bollox that i've heard in a long time.
if your thinking of joining this gym with intentions of powerlifting, dont.

That's retarded! I used to be in a gym that wouldn't allow chalk & I thought that was bad. Can you request a refund for the remainder of your membership? What's the deal with ECB now? Shane throw your gear in the back of the van if your out Northside 15sheets will get you a weeks pass to Animalbarbell. If your there during a morning you can ask Lalas or Eoin for tips on your Deadlift.

last day of my bench programme which iv been sticking to less and less the last few weeks.
60x10
60x5
80x5
100x3
110x2
120x1
127.5x1
135x1 pb
137.5xf

i was hoping for 140 but had a long weekend, the 135 was actually the best lift over 100kg today.

fannied around with some front squats in ecb then played a pivotal role in inventing a new sport.
its basically a cross between weightlifting and functional fitness training and i think it could really take off.
expect doms ....

went to ecb tonight, found that the floor (really) had been sold by blackrock gym, presumably to create revenue's to purchase bumpers for silent deadlifts.
unfortunately they forgot to sell the 8 tones of sand under the floor so the weightlifting room was wrote off.
im starting to wonder....

clean drills, lots @ medium weight.

goodmornings, 60,70,80,90,100 all x5

rackpulls, 100,140,180,220,260,260,220 all x3

ohp,rows,pulls,pushdowns all that fuc,kery x many many

today was a good training day, no particular reason.

clean drills, 30 sets of 5's + 3's, different moves all based around creating some hip drive. it beginning to work.

bent rows
100kg x5 x4

good mornings
100kg x5 x4

block pulls
below knee
200x1
220x1
230x1
above knee
240x1
250x1
260x1 - held this at lock out for about 35minutes waiting for someone to find that perfect camera angle.
260x1

milk,proteinz,home.

coan deadlift, week 4
im so frustrated with the deadlift at the moment, i feel like i cant generate any momentum in my training. i pulled a callous off my hand on wednesday aswell so boohoo and all that.

120x3
150x3
180x2
200x2
220x2
243x2

speedz
203 x3 x5

stifflegz
160 x8
160 x8
160 x6 - fatigue hit me at this point like a train, boohoo again

bentrowz
90x8
90x8
90x5

goodmorninz
90x8
100x8
105x5

quick re-pump, which probably isnt helping my recovery rates in anyway but i gotta get dem gainz brah.