Cillian O' Connor Training Log

Cill94 · 20-07-2020 12:29pm

Fri 10th July

Press
40kg 3 x 5, 5, 7
45kg 2 x 4
50kg x 2
35kg x 13

Chins (bodyweight) 2 x 5, +10kg 2 x 2,3

This was a weird session where I just wasn't arsed with accessories. So just did some extra volume on my main exercises and then got the **** outta there.

Monday 13th July

Trap Bar Dead
88kg 4 x 10, 1 x 13

Knee rehab

Tue 14th July

A) Bench 70kg 2x10, 80kg 3 x 3,5,3

- strength on this starting to go to ****e now due to weight loss I think

B1) Press 30kg 4 x 8, 11, 10, 8
B2) Chins 4 x 4, 6, 6, 5

C) Circuit with IYTs, bike, EZ curls, and knee rehab

Thurs 16th July

Trap Bar Dead 108kg 2x5, 118kg 2x3

Knee rehab

Friday 17th July

Bodyweight: 89.9kg

Press 30kg x5, 35kg x 5, 40kg x 11

Chins (bwt.) 5 x 6,7,5,6,5

Dips x 8 (too taxing)

Push-ups 3 x 16, 18, 17

Mon 20th July

Bodyweight: 90.0kg

Squat 20kg (empty bar) 3 x 20

- almost no pain, for first time in a long time. Physio work paying off. Now not to be a dummy and go too heavy.

Knee rehab

Cill94 · 22-07-2020 8:34pm

Tue 21st July

Bench
worked up to 65kg x15
- doing the basic 5/3/1 programme while I'm losing weight. Might go back to SS when I'm gaining weight again.

Bent Rows 50kg 4 x 10
DB Press 12.5kg 3x12

Curls and Extensions 4 x 15 - 20

Wed 22nd July

25 mins on assault bike. Racked up about 280 cals. Ass cheeks were sore by the end.

Cill94 · 23-07-2020 2:45pm

Thurs 23rd July

Bodyweight: 89.5kg

DEADLIFT (back to straight bar now that I can do some squats again)

Worked up to 90kg for 5+ set, got 14 reps

Jokers => 95kg x5, 100kg x 5, 105kg x5

Goblet Squat 3 x 20

Sit - Ups 3 x 20

Lateral Lunge 2 x 20

Leg Curl 3 x 15

Cill94 · 24-07-2020 5:13pm

Friday 24th July[/B]

Bodyweight: 89.0Kg

PRESS 42.5kg x 3+ => Got 9 reps

FSL sets 32.5kg 4 x 8

- Very surpised that I haven't lost more strength on this cut. Probably due to the small deficit and keeping protein at 2g per kg bwt.

Bent Row 32.5kg 4 x 15

Curls 4 x 12
Push - ups 4 x 10
Pull Aparts 4 x 15

Cill94 · 25-07-2020 1:04pm

Saturday 25th July

Bodyweight: 89.6kg

Conditioning

5 Rounds of knee rehab paired with assault bike

Cill94 · 29-07-2020 7:26pm

Monday 27th July

Squat 30kg 5 x 20

- few dodgey reps for the knee but felt good on the whole. Might use box next time for zero knee aggravation.

RDL 50kg 4 x 10 - 15

- Have gotten very weak on this since deadlift went down from lockdown. To think I used to be able to rep 120.

Tuesday 28th

Bodyweight: 88.5kg

BENCH
Three plus set => 67.5kg x 12
Jokers => 72.5kg x 3, 75kg x 3, 77.5kg x 3

- Probably should have left it at 75 as 77 was a bit grindy. Would imagine I'll be able to do at least 85 for a single next week.

Push-ups 50 total
Chins 4 x 5
Ring rows 4 x 10 - 15

- Bench and calorie deficit took it out of me so went pretty light on the accessories

Alf Veedersane · 29-07-2020 9:54pm

Injuries aside, are there movements that you feel suffered more and less because of lockdown?

Cill94 · 29-07-2020 11:54pm

Alf Veedersane wrote: »

Injuries aside, are there movements that you feel suffered more and less because of lockdown?

Deadlift and anything lower back related. Bench strength was maintained decently well by doing loads of dips, push-ups, dumbbell press.

Pull-up strength also went to **** in the month or so until I bought a pair of rings! Despite doing a lot of rows.

Yourself?

Alf Veedersane · 30-07-2020 12:22am

Cill94 wrote: »

Deadlift and anything lower back related. Bench strength was maintained decently well by doing loads of dips, push-ups, dumbbell press.

Pull-up strength also went to **** in the month or so until I bought a pair of rings! Despite doing a lot of rows.

Yourself?

Bench seems to have held up well too. I don't do dips cos ever since I stopped, my shoulder has never had an issue! Got a pair of push up handles to do push ups with good ROM and including long pauses...bands as well.

Just didn't have the weight to maintain squat and DL but I think squat should come back reasonably quickly anyway

Cill94 · 30-07-2020 3:30pm

Thu 30th July

DEADLIFT
95kg x 13 (strapped)
105kg x 3
110kg x 3
115kg x 3 (strapped)

- Feeling less weak.
Used straps for some sets as the friend's bar I was using was pretty worn down.

SQUAT
Top set 45kg x 5

- Used high bar pauses and knee felt great as a result. Think pauses had more to do with that but not gonna mess with this for now.

Leg Curls 4 x 25
- Also made knee feel good

Cill94 · 02-08-2020 3:21pm

Friday 31st

Bodyweight: 88.8kg

PRESS

43kg 1 x 11, 2x6, 1x8

- trained with a friend today and most weight he had was 43, so just went for a repeat of last week's work but for more volume.

Dips
Pull-ups
Rows
x some for a few

- Done in the park from a set of rings

Sunday 2nd August

Bodyweight: 88.8kg

Mobility x 30 mins

- Amazing what actually looking after your body can do for you

Cill94 · 05-08-2020 6:26pm

Monday 3rd August

Bodyweight: 88.2kg

SQUAT

Worked up to 50kg x 5
- Felt goo but I can sense I'm in the phase where I need to be very smart about how I progress. Must be pain free before I go higher.

RDL 50kg 4 x 10-12

That evening did knee rehab circuit

Tue 4th August

BENCH

70kg x 8 (1+ set)
77.5kg x 1
82.5kg x 1
85kg x 2

- Bench doesn't like weight loss. Could probably do 100 for an absolute grinder.

20 mins of:
Push-Ups 60 reps total
Pull-Ups 25 reps total
Bike x 85 cals total

Rotator cuff work x some for a few

Cill94 · 13-08-2020 2:31pm

06/08

DEADLIFT

100kg x 1+ = 10 reps

Jokers => 110, 120, 130, 135 x 1

- Feel like I could get at least 150 with another cycle under my belt

SQUAT
40kg x 20, 50kg x 12

Ring Pull-Ups 6 x 4-5 (26 total)

Leg Curls

07/08

PRESS
45kg x 1+ = 6
Joker 50kg x 1
35kg 3 x 7, 8, 8

- Next time pick jokers or FSL, not both

Chins 3x3, 1x8

Ring Rows 3x15

- Now off to get pissed in a forest in Clare for 3 nights.

11/08

BENCH
67.5kg x 5+ = 11

FSL 50kg 4x8

- Paying for the weekend's antics

SQUAT
50kg 2 x12
52.5kg x 5

Pull-Ups 5x2

12/08

Bodyweight: 88kg
- No idea how I'm not up a kilo after the weekend. Metbolisms are weird.

25 mins

Assault bike and push-ups, chins, skipping, lateral lunges, ring rows etc

13/08

DEADLIFT
102.5kg x 5+ = 12

Jokers => 110 x 5, 115 x 5, 117.5 x 5

- Deads are coming back strong

SQUAT
40kg 2x5
50kg x 5
55kg 3x5

- Went a bit ham on the volume and inflamed the knee. I'll keep it to 3-4 sets next time.

Leg Curl 3 x 15-25

Cill94 · 16-08-2020 11:47am

Friday 15th August

Bodyweight: 87.1kg

- This is my goal weight reached, meaning total of 8kg lost since March. Somehow lost a kilo in the space of a day and it maintained through the weekend (I'm writing this on Sunday). Guessing this was weight I'd already lost but just had some water retention masking it.

PRESS
40kg x 12
45kg x 4

- Got one rep more than last cycle for the 5+ set. Which I'm happy enough with considering the calorie deficit
- Shouldn't have gone for the 45kg. Was aiming for 5 reps but it was grindy.

20 mins:

Chins/Pull-ups 23 total
Push-Ups 54 total
Assault Bike

Cill94 · 18-08-2020 1:03pm

Mon 17th

SQUAT
Worked up to 60kg x 5

Knee felt great, hamstring felt weird. Maybe hammie is taking slack off the knee?

BENCH

70kg 3x5

Chins - 25ish

Knee stuff

Tue 18th

PRESS

40x5
42.5 x 5 , 7
47.5 x 5

Chins - 25ish

Circuit

Bike - 100 cals total
Ring rows - 4x15
Hollow hold - 30 sec

RDL 3x10

Away from today until Saturday so not feasible to do the usual 531 structure. Just decided to work full body today and yesterday. Will train again on Saturday and do some deadlifts.

Cill94 · 23-08-2020 11:57am

Sat 22nd

DEADLIFT
110kg x 11 (3+)
85kg 2x8, 1x10

BENCH
70kg x 7 (3+)
55kg 3x8

SQUAT
62.5kg 3x5

Chins - 21 total
Ring Rows - 30 total

Cill94 · 26-08-2020 4:09pm

Mon 24th

Forgot to log this so can't really remember. Nothing worth mentioning anyway. A few light presses and squat rehab stuff.

Wed 25th

SQUAT
40kg x 20
50kg x 15
52.5kg x 5
55kg 3x5

- feeling good

BENCH
55kg 3x5, 1x13

Chins - 27 total

RDL 50kg 3 x 10

Cill94 · 28-08-2020 5:30pm

Squat + knee stuff

PRESS
37.5kg 3x5

DEADLIFT
Worked up to 115kg x 5

Bent Row 47.5kg 3x5

Alf Veedersane · 28-08-2020 6:08pm

What did you do to your knee?

I know its been a while you've had issues with it

Cill94 · 29-08-2020 1:02pm

Alf Veedersane wrote: »

What did you do to your knee?

I know its been a while you've had issues with it

Did two powerlifting competitions in the space of about 2 months last year and majorly aggravated left knee from all the heavy squats. Physio thinks it's most likely bursitis, but isn't 100% sure. Definitely the hardest injury to rehab I've ever had, but I'll get there.

Alf Veedersane · 29-08-2020 2:30pm

Cill94 wrote: »

Did two powerlifting competitions in the space of about 2 months last year and majorly aggravated left knee from all the heavy squats. Physio thinks it's most likely bursitis, but isn't 100% sure. Definitely the hardest injury to rehab I've ever had, but I'll get there.

Have you considered a scan? Just in case it's not bursitis and you're not mending it.

When I first had my hip issue, the GP though he said the symptoms didnt quite match. Can't remember what the physio thought. As it turned out it was something completely different that no one would have been expected to know without a scan.

Cill94 · 29-08-2020 3:07pm

Alf Veedersane wrote: »

Have you considered a scan? Just in case it's not bursitis and you're not mending it.

When I first had my hip issue, the GP though he said the symptoms didnt quite match. Can't remember what the physio thought. As it turned out it was something completely different that no one would have been expected to know without a scan.

Yeah it is now getting to the stage where if this current push to rehab it doesn't work, I'll try book an MRI. The pain is very minimal but it's been going on a long time and it's had a big impact on my training.

Alf Veedersane · 29-08-2020 5:02pm

Cill94 wrote: »

Yeah it is now getting to the stage where if this current push to rehab it doesn't work, I'll try book an MRI. The pain is very minimal but it's been going on a long time and it's had a big impact on my training.

Obviously I'm speaking about an experience with what is likely a very different issue but it involved minimal pain for a long time but then got worse so better to get it scanned just to find out what it is that need to be addressed and how

Cill94 · 02-09-2020 1:36pm

Mon 31st

A terrible session caused by a stressful day and frustration at the knee.

Squat / Split Squats
- just ****ed around until I could find something that was pain free. Knee was not having any kind of bilateral squat. Split squats with a 15kg dumbbell for high reps did the job.

BENCH
60kg 3 x 5

- need to warm up more on this next time. Last set was piss compared to the first two.

Chins
4 x 4, 4, 8, 7
- 24 total

Cill94 · 03-09-2020 12:29am

Thurs 3rd

SQUAT
60kg 3x5

PRESS
40kg 3x5

- more food

Bent Row 40kg 3x5

Glute Ham Raise 4x10

Chins 1x8

Cill94 · 04-09-2020 10:26pm

Friday 4th

SQUAT
67.5kg 3x5

BENCH
62.5kg 3x5

DEADLIFT
120kg x5

Chins x 9, 6, 7

Cill94 · 08-09-2020 11:53am

Mon 7th

SQUAT
72.5kg 3x5

PRESS
42.5kg 3x5
- Felt pretty grindy. Going to up the food intake but may need to reset.

Row 52.5kg 3x5

RDL 52.5kg 3x10

Cill94 · 09-09-2020 9:02pm

Wed 9th

SQUAT
75kg x5
77.5kg 2x5
80kg x5

BENCH
65kg x5
70kg 3x 3, 5, 5

Chins 5 x 4-5 (22 total)

Alf Veedersane · 09-09-2020 9:08pm

How was the knee after the squats

I know you're being very conservative but heaviest squats in some time.

Cill94 · 09-09-2020 9:17pm

Alf Veedersane wrote: »

How was the knee after the squats

I know you're being very conservative but heaviest squats in some time.

Pretty good actually. Don't know why but not going to question it!

Cillian O' Connor Training Log

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