Cillian O' Connor Training Log

Cill94 · 11-09-2020 3:13pm

Fri 11th Sep

SQUAT
82.5kg 3x5, 1x10

PRESS
45kg x 5
40kg 3x 7,9,8

DEADLIFT
125kg x5
120kg 2x5

(Had to use straps as bar’s knurling too soft)

Bent Rows 60kg 4x 8, 10, 8, 10

Cill94 · 14-09-2020 6:26pm

Monday 14th

SQUAT
85kg 3x5, 1x10

BENCH
60kg x 12
70kg 4 x 5,7,5,7

Chins 6 x 4-5 (25 total)

Ring Row 2 x 12

Reverse Hyper 30kg 4 x 10 - 20

Alf Veedersane · 14-09-2020 6:58pm

How do you find squatting what must be ~ 100kg shy of your max? (Based on you saying your ultimate goal being 200kg)

Do you just consider it to have been something of a reset but with an idea where you want to get to down the line?

Cill94 · 14-09-2020 7:33pm

Alf Veedersane wrote: »

How do you find squatting what must be ~ 100kg shy of your max? (Based on you saying your ultimate goal being 200kg)

Do you just consider it to have been something of a reset but with an idea where you want to get to down the line?

My best is 190 so yeah about that.

Honestly I'm just so thankful to be progressing that I don't care. I know I'll get back to where I was relatively quickly.

It's also giving me some good insight into the beginner training I do with my PT clients, as I'd run them through a fairly similar programme.

Alf Veedersane · 14-09-2020 7:46pm

Cill94 wrote: »

My best is 190 so yeah about that.

Honestly I'm just so thankful to be progressing that I don't care. I know I'll get back to where I was relatively quickly.

It's also giving me some good insight into the beginner training I do with my PT clients, as I'd run them through a fairly similar programme.

Just curious. It can be hard to plough at much lower weights.

I've had a hip issue that reared its head after my last meet (Oct 18) and it won't be getting better. I can't squat low bar anymore and I've had to pare numbers back for a long time. So I can appreciate what it's like.

But sounds like you're in a good headspace with it

Cill94 · 14-09-2020 10:11pm

Alf Veedersane wrote: »

Just curious. It can be hard to plough at much lower weights.

I've had a hip issue that reared its head after my last meet (Oct 18) and it went be getting better. I can't squat low bar anymore and I've had to pare numbers back for a long time. So I can appreciate what it's like.

But sounds like you're in a good headspace with it

Is that meant to say it won't be getting better?

Is it some kind of degenerative joint issue?

Alf Veedersane · 14-09-2020 10:18pm

Cill94 wrote: »

Is that meant to say it won't be getting better? Is it some kind of degenerative joint issue?

Yep. Avascular necrosis...lack of blood supply to the femoral head so a chunk of the femoral head is dead. In time that will just give way and thats when it's time for a hip replacement.

Cill94 · 14-09-2020 10:46pm

Alf Veedersane wrote: »

Yep. Avascular necrosis...lack of blood supply to the femoral head so a chunk of the femoral head is dead. In time that will just give way and thats when it's time for a hip replacement.

Jaysus, sorry to hear that man. How do the doctors think that was caused? Did you have a hip dislocation or something initially that affected the blood supply?

Alf Veedersane · 14-09-2020 11:10pm

Cill94 wrote: »

Jaysus, sorry to hear that man. How do the doctors think that was caused? Did you have a hip dislocation or something initially that affected the blood supply?

My GP was at a loss when he got the first MRI back. "What did you do to yourself years ago?". He only ever really saw it in accidents where someone had a broken femur and the blood vessels had been constricted. But the consultant said that the majority of cases they don't know the exact cause.

But working a lot of hip stuff at home etc so I can keep training and while my numbers take a hit, I can still train which is great.

Cill94 · 15-09-2020 10:58am

Alf Veedersane wrote: »

My GP was at a loss when he got the first MRI back. "What did you do to yourself years ago?". He only ever really saw it in accidents where someone had a broken femur and the blood vessels had been constricted. But the consultant said that the majority of cases they don't know .

Yeah I looked it up and it seems odd for it to come out of the blue without some previous major trauma. I know hip replacements are far from ideal, but they are pretty effective these days. And I’m sure you’d actually do all the rehab to get it working like the old joint.

Alf Veedersane · 15-09-2020 11:01am

Cill94 wrote: »

Yeah I looked it up and it seems odd for it to come out of the blue without some previous major trauma. I know hip replacements are far from ideal, but they are pretty effective these days. And I’m sure you’d actually do all the rehab to get it working like the old joint.

The consultant reckoned that a lot more people have it than realise. In hindsight, I have always had it to some degree. I could always feel a slight impingement in the hip on my left side when I was doing certain high kicks at taekwondo but it was never a limitation.

Anyhoo, this is spamming your log so I'll stop

Cill94 · 16-09-2020 5:57pm

Wed 16th

SQUAT
85kg 3x10
87.5kg 2x5

BENCH
60kg 2x10
65kg 2 x 7,10

GHR 2x 8-12

Cable Row 3 x 10 - 15

Chins 1x7

Cill94 · 18-09-2020 1:41pm

Friday 18th

SQUAT
90kg 3x5, 1x8

- nice

PRESS
30kg 4x 12, 12, 10, 13

- losing bodyweight really made this go to ****

DEADLIFT
120kg x5
130kg x5
135kg x15

- Anger adds kilos

Bent Rows
40x15
50 x10
55 2x5

Cill94 · 21-09-2020 9:39pm

Monday 21st

SQUAT
92.5kg x 5
95kg 2x 5, 15
100kg x 5

BENCH
65kg x 10
70kg 3 x 8, 5, 5

Chins Bwt 6 x 3 -5 (24 total)

Cable Rows 4 x 10 - 20

Stiff Leg Deads 60 4 x 8 - 12

Cill94 · 23-09-2020 3:59pm

Wed 23rd

SQUAT
100 3x5, 1x10

PRESS
40 3 x 6,7,8
30 x 12

Ring Rows 4 - 5 x 10

Push - Ups 4 - 5 x 10

Barbell Curls 3 x 10

Cill94 · 25-09-2020 1:48pm

25/09

SQUAT
100kg 5x5

- felt better as sets went on

DEADLIFT
120 x4
150 x5

- Should really have done at least 8. Still good progress though.

BENCH
75 3x5

Will try do some posterior chain accessories later in gym.

Edit - that night I did:

Chins 4 x 5ish

Back Raise 3 x 15

Reverse Hyper 1 x 15

Press empty 20kg bar 3 x 15

Cable rows 3 x 10

Tri Pushdowns 2 x 15 each side

Cill94 · 29-09-2020 5:41pm

Mon 28th

SQUAT
100 x 5
105 3x5

PRESS
42.5 2x5, 1x8

Followed by boatloads of push-ups, chins, ring rows

Felt kinda ****ty and the rain didn't help. Need to eat more to get the press and bench moving properly.

Cill94 · 29-09-2020 5:43pm

Tue 29th

Assault bike 200 cals

- Done in 20 mins. Lungs aren't as bad as they should be for how little conditioning I've done.

Cill94 · 30-09-2020 9:22pm

Wed 30th

SQUAT
100kg x 10
110kg 2 x 5
120kg x 5

BENCH
60kg 2 x 10, 14
70kg x 8
75kg x 5

Chins - 5 sets
Rows 5 x 10
Empty bar press - 3x 10
Push-ups 4 x 10
Curls 3 x 10 - 12

Alf Veedersane · 30-09-2020 10:49pm

Squat starting to move through the gears now

Cill94 · 01-10-2020 11:58am

Alf Veedersane wrote: »

Squat starting to move through the gears now

Yep. I've been advised by physio to just try going for it now and see how knee reacts. So far so good.

Cill94 · 06-10-2020 11:17am

Fri 2nd

SQUAT

100 x5
115 x3
125 x 3
130 2x3

PRESS

30 x 15
40 x 12
45 x 6

DEADLIFT

120 x 5
135 x 3
150 x 10

GHRs 4 x 10
Chins 4 x 4 - 6
DB Bench / Dips 5 x 10 - 15
Rows 3 x 10 - 15

Cill94 · 06-10-2020 11:19am

Mon 5th

SQUAT

95 x 5
100 x 5
105 x 15
115 x 5
122.5 x 5

BENCH

60 5x10

Ring Row 5 x 10
Tri Pushdowns 3 x 10 - 12
Curls 3 x 10 - 12

Cill94 · 08-10-2020 11:53am

Thurs 8th

Bodyweight: 86.6

SQUAT

100 2x5
105 x 5
140 x 1

Was going to go light today but was reminded I was soft by watching my mate do 180kg x 8. Survival of the strongest.

BENCH
60 x 5
70 x 5, 9, 11
80 x 3

- slowly, slowly

Chins 3 x 5, 5, 4
Lat Pulldown 4 x 10 - 15
GHRs 4 x 8 - 12
Dips 4 x 10 - 15

Cill94 · 14-10-2020 11:25am

Friday 9th

SQUAT

100 x 1
120 x 1
130 x 1
140 x 1
150 x 1
155 x 1

DEADLIFT

160 3 x 5

PRESS

60 2x1
50 x 7

Cable rows
Reverse hyper

Monday 12th

SQUAT

110 2x5, 1 x10
120 2x5

BENCH

60 x 15
70 x 5, 10
75 x 10
77.5 x 8

GHR
Chins
Cable Row
Tris

Tuesday 13th

SQUAT 140 x 1

BENCH 100 x 1

DEADLIFT 130 x 3

Alf Veedersane · 14-10-2020 12:03pm

Getting through the squats pain-free?

Cill94 · 15-10-2020 11:35am

Alf Veedersane wrote: »

Getting through the squats pain-free?

Not exactly. But going to give this gun-ho approach a chance, as it's no worse than when I was being conservative. If anything knee feels better on balance. Just the odd dodgy day now.

Cill94 · 21-10-2020 6:39pm

Deloaded for remainder of last week.

Wed 21st

SQUAT
90x5
105 x 5
117.5 x 5

BENCH
55 x 5
62.5 x 5
70 x 12
55 3x10

Chins 3 x 5

Ring Row 3 x 15

GHRs 4 sets

Cill94 · 24-10-2020 11:02am

Fri 23rd

SQUAT
90 x 5
105 x 5
80 x 12

DEADLIFT
90 x 5
105 x 5
117.5 x 12

Press 30 5 x 10
Reverse Hyper 4-5 x 15
Cable Pulldown 5 x 12 - 20

Cill94 · 27-10-2020 11:33am

Mon 26th

SQUAT

80x5
92.5 x 5
105 x 15
110 x 5

Bench 40 x 10, 50 4x10

DB Row 5x10

4 sets of GHR Holds and a set of pull-ups

Cillian O' Connor Training Log

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