Cardio gheyness
Treadmill:
15 minutes walking - 1 mile
Crosstrainer:
15 minutes - 250kcals
C2 Rower:
10 minutes - 2,500m
Treadmill, running:
5 minutes - 1km
Had to split the 45 minutes into different things because it woulda just been too bloody boring otherwise!!
Awesome, thanks man!
Coan-Phillipi Week 6
Power Cleans:
70kg x3
80kg x2
90kg x2
100kg x2
110kg x1
115kg x1
Deadlifts:
115kg x2
140kg x2
Metal squat suit - straps down
160kg x2
belt
190kg x1
straps up
215kg x1
230kg x1
245kg x2 - whoooooooooooooosssssssshhhhhhh Deadlift - 245kg x2 - YouTube
Speed Pulls (belt only):
205kg 3x3
SLDL:
150kg x5
160kg x5
Bent Over Rows:
95kg 2x5
Chins:
bodyweight +10kg 2x5
Good Mornings:
60kg x5
100kg 2x5
Hanging Leg Raises (feet to bar):
2x10
Hammer Strength Shrugs:
120kg x5
160kg x5
200kg 3x10
Today was one of THOSE days. One of the days were things just go right. I was really worried about today coming off last week, but I settled down and got into an eating and sleeping routine again and everything clicked together so well for me.
The pulls were ridiculously strong. First time ever using a suit to deadlift with, and it’s not even a deadlift suit!! I really liked it tho… kept me in a really solid position and took A LOT of stress off my hamstrings (they’ve been causing trouble recently). Did some speed pulls last weekend as well, and they’ve really helped already. I shall be doing more on Saturday!! Confident about 257 x2 next week now.
The set with 230kg literally came up so fast the bar nearly got ripped outta my hands. That worried me a bit but the 245 was easy to hold onto, and I held it at the top of the second rep for a few seconds just to be sure too.
The speed pulls were weird… soon as I took the suit off everything was achy again!! :s
I felt like an absolute forklift on the assistance work. Couldn’t have gone better like. Had to throw 10kg more on for my second set of SLDL’s cos everything was just so tight and solid on the first set.
P!ssed thru the bent over rows, chins and GMs too!!
The hanging leg raises were nice… happy to hit sets of 10 there. Coulda gone all day if it wasn’t for my shoulder acting up.
The shrugs were done on a HS bench. REALLY nice movement. Can totally feel them being destroyed.
FINALLY got to meet Mairt as well today. He’s not small!! Definitely wouldn’t fancy coming up against him on the judo mat!!
[quote]Hanley wrote:
Coan-Phillipi Week 6
Power Cleans:
70kg x3
80kg x2
90kg x2
100kg x2
110kg x1
115kg x1
Deadlifts:
115kg x2
140kg x2
Metal squat suit - straps down
160kg x2
belt
190kg x1
straps up
215kg x1
230kg x1
245kg x2 - whoooooooooooooosssssssshhhhhhh Deadlift - 245kg x2 - YouTube
Speed Pulls (belt only):
205kg 3x3
SLDL:
150kg x5
160kg x5
Bent Over Rows:
95kg 2x5
Chins:
bodyweight +10kg 2x5
Good Mornings:
60kg x5
100kg 2x5
Hanging Leg Raises (feet to bar):
2x10
Hammer Strength Shrugs:
120kg x5
160kg x5
200kg 3x10
Today was one of THOSE days. One of the days were things just go right. I was really worried about today coming off last week, but I settled down and got into an eating and sleeping routine again and everything clicked together so well for me.
The pulls were ridiculously strong. First time ever using a suit to deadlift with, and it’s not even a deadlift suit!! I really liked it tho… kept me in a really solid position and took A LOT of stress off my hamstrings (they’ve been causing trouble recently). Did some speed pulls last weekend as well, and they’ve really helped already. I shall be doing more on Saturday!! Confident about 257 x2 next week now.
The set with 230kg literally came up so fast the bar nearly got ripped outta my hands. That worried me a bit but the 245 was easy to hold onto, and I held it at the top of the second rep for a few seconds just to be sure too.
The speed pulls were weird… soon as I took the suit off everything was achy again!! :s
I felt like an absolute forklift on the assistance work. Couldn’t have gone better like. Had to throw 10kg more on for my second set of SLDL’s cos everything was just so tight and solid on the first set.
P!ssed thru the bent over rows, chins and GMs too!!
The hanging leg raises were nice… happy to hit sets of 10 there. Coulda gone all day if it wasn’t for my shoulder acting up.
The shrugs were done on a HS bench. REALLY nice movement. Can totally feel them being destroyed.
FINALLY got to meet Mairt as well today. He’s not small!! Definitely wouldn’t fancy coming up against him on the judo mat!! [/quote]
Great work on the deadlifting mate. Do you find the powercleans activate the CNS when you do them prior to the squat and deadlift?
Chest’n
Bench:
60kg 2x3
80kg x3
100kg x3
112.5kg 6x3
Incline Dumbbell Bench:
30kg 'bells x10
40kg 'bells x15 -WTF??
30kg 'bells x15
Incline Flys:
20kg 'bells 3x12
Machine Lateral Raise:
plate 25 3x12
super setted with
One Arm Machine Curls @ the door:
plate 22.5 3x12
Face Pulls:
4x12 w/ light weight
The benching was fairly solid. 125 3x3 next week.
Dunno where the dumbbell strength came from. Was shocked!!! Moving up next week!
Everything else was just the normal get big crap.
No DOMS today either from deadlifting yesterday. Life’s good!!
[quote]dheeel wrote:
Great work on the deadlifting mate. Do you find the powercleans activate the CNS when you do them prior to the squat and deadlift?[/quote]
Eh…dunno!! I like to deadlift!
Skwaaats
Squat:
60kg x5
100kg x3
130kg x2
160kg x1
belt
190kg x1
suit on - 42 centurion
210kg x3
230kg x1
wraps - straps still down
250kg x1
Box Squats w/ green bands:
110kg 3x3
Speed Pulls:
140kg 8x1
Leg Press:
200kg x10
250kg x10
300kg x3
330kg 3x10
Pulldown Abs:
plate 12 3x5
Not feeling the best today… woke up tired (4 hrs sleep) and with a bit of a cold starting 
Only pulled on Thursday as well and benched yesterday so it’s been a tough workload.
There’s no support from my suit anymore. It’s the same one I wore at 110kg. It used to take 20-30 mins to get on. It now goes on in less than 30 seconds. Comes off in about 5… Gonna have to order a new one for the single lifts soon! The 250 was much harder than I expected, but I’m gonna blame that on not being in the gear for quite some time, the weight loss and the loose suit.
Box squats were grand… 120 next week.
Speed pulls were quick… back to 130 next week I think.
Leg Press was alright, 350 next week.
Pulldown abs were brutal!! I’ve done a fair bit of core work this week so I’m blaming it on that.
Had a 2 hour nap earlier and am now just resting the sh!t outta myself!!
Moar Benching
Band Pull Aparts:
monster mini 3x15
Bench w/ doubled minis:
60kg x3
80kg x3
90kg x1
100kg x1
107.5kg x1
112.5kg x1
115kg x0 - balls, my shoulder slipped out
Bench:
100kg x1
115kg x1
130kg 4x1, 1x2
Paused 2 Board Press:
120kg 7x3, 1x5
Chest Supported Rows:
plate 100 x8
plate 120 x8
plate 140 x9-5-4rp
DC Curls:
plate 20 x10
plate 30 x15-9-7rp
Death By Cleans w/ 80kg:
1 rep in 1st minute
2 reps in 2nd minute
3 reps in 3rd minute
…
etc etc
…
9 reps in 9 minute
10 reps in 10th minute
That was a decent enough session. Volume was fairly high but that’s what I like!!
The Death By Cleans sucked… it was grand for like the first 4-5 minutes, but then it got ridiculously hard and brutal. I’d given up after the 9th round, but managed to convince myself to finish out 10 and I literally did it on the button.
Coan-Phillipi Week 8
Power Cleans:
60kg x3
75kg x2
90kg x1
100kg x1
107.5kg x1
115kg x1
Deadlifts:
115kg x2
140kg x2
suit on, straps down
180kg x1
200kg x1
straps up
220kg x1
240kg x1
257.5kg x2 - PR
Speed Pulls (belt only):
190kg 3x3
SLDL:
160kg 2x5
Bent Over Row:
100kg 2x5
Chins:
12.5kg 'bell 2x5
GMs:
102.5kg 2x5
HS Shrugs:
210kg 2x10
Podge-Kev Sit Ups:
20kg 'bar 2x12
Missed a double again w/ 115kg on the power cleans this week. Got much closer this time tho, just wasn’t quick enough to whip my elbows around and rack it.
HUGE PR on the deadlift today… it’s +7.5kg on my best ever conventional pull, AND an extra rep. Absolutely fcuking delighted with it. I reckon I’d have pulled 262.5kg x2 today like, I was just that on form. The speed I’ve started to generate off the floor is savage, it only slows down over my knees. I reckon after the Hercs club champs I’ll spend a bit of time working rack pulls and should see a further increase in my DL as a result. I’ve a video uploading…
SLDLs were grand… felt rock solid on em again.
Same story with the bent over rows and the GMs, and the chins too actually. Lots of scope to continue adding weight.
The shrugs are savage… really like them and think they’re helping a lot with my lockout and ability to stay with the weight and not rush it.
The Podge-Kev sit ups are just awesome. Really, really like them. Resisted the urge to add weight this week because I’m now on a wind down to the Hercs club champs. They’re on Saturday the 12th, so I’m about 10 days out now. I’ll pull some speed deads w/ 140kg on Saturday and a few singles with 130kg on Wednesday. Will probably take the squatting handy on Saturday, just work up to 120kg x3 w/ green bands off the box, 350kg x10 for one set on the leg press and a small bit of core work.
Feeling confident now. Planning on 245/260/272.5kg at the comp with a shot at 280kg if they all go.
Deadlift - 257.5kg/565lb x2
Good work mate, nice pulling.
Chest’n
Bench:
60kg x5
75kg x3
90kg x2
110kg x1
125kg 3x3
Incline Dumbbell Bench:
30kg 'bells x10
42.5kg 'bells x12
35kg 'bells x12
30kg 'bells x12
Incline Dumbbell Fly:
22.5kg 'bells 2x12
Machine Lateral Raise:
plate 30 3x12
supersetted with
One Arm Machine Preacher Curls:
plate 25 3x12
Face Pulls:
3x12 w/ light weight
Done and dusted in 35 minutes!!
The benching was grand, fairly smooth.
Incline dumbbell strength continues to climb. 45kg 'bells next week, and hopefully not too far away from my goal of 50kg x8.
Flys were rough…
The superset was up a plate per exercise last week, and I got thru ok. Same again next time I reckon!
Looking good and great dead’s. What’s your bodyweight now?
[quote]undesired08 wrote:
Looking good and great dead’s. What’s your bodyweight now? [/quote]
Cheers man!!
I’m around 98kg atm!
Skw-ench
Power Cleans:
50kg x2
60kg x2
70kg x2
80kg x1
90kg x1
100kg x1
105kg x1
110kg x1
115kg x2 - PR
Speed Pulls:
140kg 8x1
Banded Box Squats (green band, no belt):
60kg x3
90kg x2
110kg x2
120kg x1
130kg x1
140kg x1
150kg x1
Close Grip Bench:
60kg x5
80kg x3
100kg x3
110kg x1
120kg x1
130kg x1
137.5kg x1
142.5kg x1 - PR
Bench:
135kg 2x1, 1x2
Paused 2 Board Press:
125kg 7x3, 1x5
Chest Supported Rows:
80 x8
100 x8
120 x8
140 x10
3OH!3 Curls:
45kg x10
40kg x10
35kg x10
Pretty successful day today… 3 for 3 on PR’s!! Had to double up training cos I missed it yesterday.
Delighted to finally hit a 115 double on the power cleans. They’re alot more solid now and look a lot better. Gonna keep pushing on with them and hopefully close in on 120 x2 before the year’s out.
Speed Pulls were grand… I’ll do em again on Wednesday.
The banded box squats were really solid today. Definitely happy there. Mighta gone to 155/160 but decided to just leave it at that because I want to be fresh enough for the club champs next week. I’ll probably increase the band tension going forwards.
Happy with the CGBP, esp coming off the back of the squats. Total grind, but it got there.
The regular benching was nice and solid, as was the board work. Will push on to 130 next time off the boards. Gonna start Smolov for my bench after the club champs. That’ll be fun!!
Power Clean - 115kg x2
Box Squat w/ 150kg + green band (no belt)
Filling in the gaps
Kev-Podge Sit Ups:
27.5kg x8
32.5kg 2x8
One Arm Dumbbell Push Press:
30kg x3
40kg x3
45kg x loads of singles on each arm
45kg x3 each arm
Dumbbell Bench:
45kg 'bells 3x8
One Arm Dumbbell Scap Rows:
45kg 'bell 3x10
1/2 Murph:
800m run
50 pull ups
75 push ups
150 squats
800m run
TIME: 21 minutes 57 seconds
Not much doing… the K-P sit ups were grand. Feels cool doing them explosively.
The one arm push presses are a strange beast. Was struggling to even do 1 rep, found the groove and then smashed out 3 easily with my right arm, and 3 ropey ones with my left. Think I’ll stick with the weight for the next week.
The dumbbell benching was grand. Undecided as to whether to go 45 3x10 next week, or 50 3x8. Could have done 45 3x10 this week, but held back a bit. Should probably do it next week to be save cos i’ll be coming off the back of a comp. Actually… smolov bench starts next monday. S’later dumbbells!!!
1/2 Murph was fuglycore. My legs are still shaking an hour later.
Congrats on the PR’s Hanley, cleans looked fairly easy, keep it up!
8-12-09
Cardio Gheyness
Curls w/ back against wall:
30kg 3x12
CrossTrainer:
5 minutes
Rower:
Tabata intervals - 10 rounds - distance = 1092m
CrossTrainer:
500kcal - 28 minutes 27 seconds
8-12-09
I’ve decided on my training for the rest of the year…
I’m running;
Full smolov base meso for my bench
Full smolov base meso for curls
Smolov Jr for squats
Gonna be an interesting 3 weeks!! Can’t see much assistance work outside of some speed pulls and rows being done. Starts Monday. Watch this space…