225kg x1 Box Squat
ME Bench
Band Pull Aparts:
monster mini 3x15
Chuck V Pulldowns:
3x12
Reverse Band Bench (w/ green band):
60kg x5
90kg x3
110kg x3
130kg x3
150kg x3
160kg x3
170kg x1
180kg x1
170kg 3x1
Bench:
60kg x3
90kg x3
110kg x3
125kg x3
1 board
135kg x2
2 board
145kg x2
3 board
155kg x1
Chest Supported Rows:
warm ups
plate 120 x8
plate 130 x8
plate 140 x8
Pushdowns:
3x20
Good oul workout today. Not feeling the best to be honest, woke up with a stuffy nose and was a bit dead from the last week of low carb’n and dieting. Weight was 97.3kg in Hercs after breakfast, so pretty much 96.9kg I’d say. Looks like the target of 96kg before the end of October could be met.
The reverse band bench is awesome… really nice top end movement. I reckon there was approximately 50kg being taken off at the bottom of the lift. I’ve a vid of the 180 and it’s funny to watch cos you can clearly see my two sticking points - the raw one and the equipped one (5-6 inches off my chest and then 8-9 inches off the chest respectively).
Normal benching was tough, pretty tired at that stage.
It’s funny, I didn’t think I did much during that session, but looking back now there was actually a fair bit of volume 
The rest was fluff!!
Notice any carry over on any of your lifts from the chuck v pulldowns? I remember you running them for a while in your old log
[quote]HitEmHard wrote:
Notice any carry over on any of your lifts from the chuck v pulldowns? I remember you running them for a while in your old log[/quote]
No… they’re just pulldowns!!
Reverse Band Press w/ 180kg
Well last week was a mega hard training week for me, so I decided to back off a bit this week and rest up. In a 6 day period I did the following, and needless to say it FUBAR’d me:
Wednesday - pulled 245kg x2
Saturday - squatted 225kg x1 off a below parallel box
Sunday - reverse band benched 180kg x1
Monday - killed myself with a 4.12 Fran
This week all I’ve done so far is a 2.6 mile walk 1x per day on Tuesday, Wednesday and today, Thursday. Did some rolling on my glutes and hams too. Trained today, but I’ll post that after this.
Here’s a vid of the 4.12 Fran;
Chest’n
Band Pull Aparts:
monster mini 3x15
Incline Bench:
60kg x5
70kg x5
80kg x3
90kg x2
100kg x1
105kg x5
90kg x9
Dumbbell Bench:
47.5kg 'bells x9-4-3rp
Incline Dumbbell Flys:
20kg 'bells 4x12
Sin é!! Nothing too mad.
Happy with the incline benching. PR’s 112.5 x4 when I was at my heaviest!
Dumbbell bench is in or around PR levels too.
Incline flys rock my world.
That is all.
Filling in the gaps…
Pull Ups:
bodyweight x10, x10, x23 - PR
DC Shoulder Warm Ups:
3kg 'bells - 4 reps
Dumbbell Bench:
40kg 'bells 2x12, 1x8
One Arm Dumbbell Push Press:
25kg x3
30kg x3
35kg x3
40kg x3, x2
Seated Cable Rows w/ neutral grip bar:
3x12
One Arm Machine Preacher Curls:
12.5 x12
15 2x12
CF’s Cindy - 10 minute version:
5 pull ups, 10 push ups, 15 squats - 12 rounds in 10 mins - PR
I’m baaaaaaaaaaaaaaaaaaack. It’s been like 12 days since I last trained. I’ve been really sick, and was away over the weekend so things have been screwed up.
Was genuinely scared going in today because I was expecting a serious strength drop off. I was very pleasantly surprised with how things went. Amazed to hit a pull up PR, esp after doing 2x10 before hand. Mighta hung on for 25, but that woulda been seriously pushing it. Soon tho.
Chest strength was quite ok as well, again surprisingly!! My triceps felt pretty fatigued all the way thru, but unusually they just kept grinding out reps instead of doing their usual trick and dying (tho that did happen on the 3rd set).
The dumbbell push presses SUCK. Such a hard movement to handle, but I reckon as the weight moves up on them my shoulder and core stability will follow.
Amazed with my Cindy score… 10 was my previous PR when I was pushing the cardio work fairly hard. Was expecting a bit of a drop off having not done anything since Fran on the 26th, but I seem to be in an ok place. Gives me a bit of confidence to keep pushing now
Coan-Phillipi Week 5
Power Cleans:
70kg x3
80kg x2
90kg x1
102.5kg x1
107.5kg x1
112.5kg x1
Deadlifts:
140kg x3
170kg x2
200kg x1
belt
217.5kg 3x3
Speed Pulls:
175kg 3x3
Shrugs:
132.5kg 3x5
SLDL:
132.5kg 3x5
Chins:
Bodyweight +5kg 3x5
Good Mornings:
80kg 3x5
Fuuuuuuuuuuuck my life. That sucked. Itâ??s been like 2 weeks since I deadlifted and my hands have gone all ghey in that time. Theyâ??re in ribbons now.
The actual deadlifting wasnâ??t the worstâ?¦ it sucked but I was able to grind them out. I much prefer 2 ultra heavy reps than 6 heavy-ish ones anyway!! The pain lasts way lessâ?¦
The shrugs and SLDLâ??s were grand. Farted my way thru the second set of SLDLâ??s +5kg next week I reckon
The bent over rows were very easy. I think Iâ??ll just stick with a 2.5kg jump next week tho, same story with the chins.
Iâ??ll go to 85kg on the GMâ??s.
Oh, and I did a standing ab roll out!!! Actually… I did two. HA!
Saturday:
Foam Rolling
Seated Dumbbell Bench:
30kg 'bells 3x12
Incline Dumbbell Bench:
30kg 'bells 3x10
Dumbbell Bench:
30kg 'bells 3x15
Some gun work
Monday:
4 rounds of the following for time;
7 dumbbell snatches w/20kg
7 pull ups
7 clapping push ups
TIME: 3 minutes 21 seconds
The last two sessions were done in the Hilton Hotel in Milton Keynes while I was over helping one of the hercs lifters at the WDFPF world champs. It was a really good weekend with some seriously sick lifting.
There was a 350kg squat at super heavyweight, a 330kg raw pull at 100 (and a 765ish total) and a 250kg raw pull at 67.5kg. There were a few 200+ raw benches and a crap load of other stuff.
Good weekend!!
Coan Phillipi Week 6
Power Cleans:
60kg x3
70kg x2
80kg x2
90kg x1
100kg x1
105kg x3
107.5kg x3
Deadlifts:
110kg x3
150kg x2
170kg x2
190kg x1
belt
210kg x1
230kg x1
230kg x2
Speed Pulls:
190kg 3x3
SLDL:
145kg 3x5
Bent Over Rows:
90kg 3x5
Chins:
bodyweight +8kg 3x5
Good Mornings:
85kg x5
90kg x5
95kg x5
CrossTrainer:
15 minutes
Bit disgusted with myself tonight. The power cleans were good enough.
The deadlifts were not… missed the 230 x2 on my first go, got pulled WAY forward and could feel a huge amount of stress on my hammies so I had to drop it. Took off my oly shoes and went flat footed. Didn’t pull it strongly, but I got the double in. Next week’s gonna be REALLY tough.
Speed pulls were grand.
My belt is way too big now, so I’m getting fcuk all support outta it. That’s what I’m blaming the miss on too.
SLDL’s were grand… 150 next week.
BO Rows were strong - 95 next week
Chins were ok… 10 next week.
GM’s were good. 95,97,100 next week.
Gonna start pushing the cardio and diet again now too.
[quote]Hanley wrote:
My belt is way too big now, so I’m getting fcuk all support outta it. That’s what I’m blaming the miss on too.
[/quote]
So what’s a skinny guy do?? I thought about drilling holes, but I wouldn’t want to mess with the structural integrity.
[quote]TheDudeAbides wrote:
Hanley wrote:
My belt is way too big now, so I’m getting fcuk all support outta it. That’s what I’m blaming the miss on too.
So what’s a skinny guy do?? I thought about drilling holes, but I wouldn’t want to mess with the structural integrity.[/quote]
Luckily I have a slim Hanley belt… and I also have a skinny Hanley belt that I can call on if I REALLY need to haha!
Chest’n
Bench:
60kg x3
80kg x3
100kg 10x3
Incline Dumbbell Bench:
30kg 'bells x10
35kg 'bells x10
40kg 'bells x10 - think this is a PR
35kg 'bells x10
30kg 'bells x10
Incline Dumbbell Flys:
22.5kg 'bells x8,7,6
Face Pulls:
52 x12
60 x12
67 3x12
Seated Machine Lateral Raise:
30 3x12
supersetted with
Machine One Arm Preacher Curls (at the door):
plate 20 3x12
CrossTrainer:
300kcals
Happy enough with today. Figured I need to get my bench groove back so lots of volume’s on the cards. The 10x3 felt a lot more sluggish than it actually was, got a couple of vids on the way thru it. Gonna go 112 6x3 next week, 125 3x3 the following, drop back to 105 10x3, 117 6x3 and 130 3x3 before the year’s out.
Incline dumbbell presses were good. Had to fight thru the set wit 40 to get to 10 but I got there. Will probably stick with those weights again next week.
Everything else was just your basic muscle building crap. No point talking about it!
SKWAAAAAAAAAAT’n over the toilet and removing the sand from my vage
Speed Pulls:
130kg 8x1
Squats:
60kg x3
100kg x3
130kg x2
150kg x2
170kg x2
belt
190kg x2
wraps
210kg x1
wraps off
160kg 2x5, 1x8
Box Squats w/ green band (no belt, below par):
60kg x3
80kg x3
100kg 3x3
Leg Press:
100kg x10
200kg x10
250kg x10
300kg 3x10
Pulldown Abs:
plate 12 x10
plate 10 2x12
I’ve been a total bitch on my squat training recently so decided it was time to start stepping it up again. Pretty disgusted with how bad it’s gotten tbh. My quad strength is way down…
The box squats were grand, they’re what brought it up quick last time so hopefully it’ll replicate it this time.
Leg Presses suuuuuuuucked. I’m using the same as Ger, who squats about 50+kg under me need to come up!!
Pulldown abs were grand… just gonna keep pushing them as usual!!
2+ hours of ugliness.
Bench’n
Band Pull Aparts:
monster mini 3x15
Bench w/ doubled mini bands:
60kg x3
70kg x3
80kg x3
90kg x3
100kg x3
110kg 3x1
Bench:
100kg x3
120kg x3
2 board
135kg x1, 2x3
3 board
150kg x3, x1
3OH!3 curls:
40kg 3x10
15-12-9 w/
Hang power cleans - 45kg
Push ups
Pull ups
TIME: 3 minutes 46 seconds
Bit of a smeh session. Overall volume was quite high tbh. Probably a bit of a mistake considering I was fubar’d from squatting yesterday.
Set up on the 2 board press was RUBBISH. Missed my 2nd rep on the first set w/ 135kg, ppl started telling me not to worry, tiredness, bad day etc. It’s so annoying hearing that at times. Got set up properly and hit the 135 2x3 quite easily.
First set on the 3 boards was ok, second set I again got outta position and was just too shagged at that stage to even bother trying again!!
Circuit was grand… bit short tho. Might do 15-12-9-6-3 next time or something.
Hey Hanley,
If I remember correctly you had previously said something about wrapping directly under your knee when you squat. Said something about it making your knees feel more stable I think. I searched through your log and couldn’t find it (maybe it’s in your old log). I’m just wondering if you could give me any advice on how you do this. Did you cut a knee wrap in half?
Thanks and looks like your training is going real well, nice work!
Filling in the gaps
Kev’s Sit Ups (decline bench, take a bar to the position you’d press it from, then sit up so that it ends up in liek a snatch grip position):
22kg 3x10
Standing One Arm Push Press:
30kg 'bells x3
35kg 'bell x3
40kg 'bell 3x3
Dumbbell Bench:
40kg 'bells 3x10
One Arm Dumbbell Scap Rows:
40kg 'bell 3x10
Machine Preacher Curls (big machine):
warm ups
stack x14-5-4rp - think 14’s a PR
Managed to get quite a bit done in a short space of time today. The plan for Monday’s is just to hit the things I want to bring up, not too hard, just with some moderate volume and intensity. The primary areas I’m looking at are chest, core and biceps. I realise how “brad” that sounds, but my chest will help my pressing strength, and my core’s the key to my squat. The biceps are for me
Really like Kev’s sit ups (I think they may actually be podge’s, but Kev steals all the ab exercises like he made them up so I guess it’s only right).
The one arm push presses are up on last week. Definitely a neural thing that’s gonna improve with practice.
Dumbbell bench was grand. Tri’s were a bit fried towards the end cos I benched hard yesteraday.
Rows were rows.
Think 14 is a PR with the stack on the curls… was toast after but I did what I wanted to do.
Cardio tomrorow to try and get my legs moving again.
Cos I’m going out on Wednesday I can see myself having to pull on thursday, bench friday, squat saturday and bench again on sunday. Funnage.
[quote]mrodock wrote:
Hey Hanley,
If I remember correctly you had previously said something about wrapping directly under your knee when you squat. Said something about it making your knees feel more stable I think. I searched through your log and couldn’t find it (maybe it’s in your old log). I’m just wondering if you could give me any advice on how you do this. Did you cut a knee wrap in half?
Thanks and looks like your training is going real well, nice work![/quote]
Check it out here - Squat - 220kg x1 - YouTube
Just a knee wrap cut in half, wrapped over itself moderately snug right under the knee cap. I’m able to wear it for the full session without having to take it off.