Revolution, A Log.

Training Training Logs
161

Coan-Phillipi - Day 1

Kipping Pull Ups (these were ridiculously non-kipped):
3x10

Power Cleans (ish):
60kg x3
70kg x2
80kg x2
90kg x2
100kg x1
107.5kg x1
112.5kg - 1x2 (1 power + 1 full), 1x2 (both power), 1x2 (1 power + 1 full)

Deadlifts:
112.5kg x3
140kg x3
belt
180kg x2
205kg x2
162.5kg 8x3 (60 second reset periods)

----start of giant set (60 seconds between exercises)----

SLDL:
120kg x8

Bent Over Rows w/ upper back arch:
80kg x8

Chins:
bodyweight x8

GMs:
80kg x8

----Done for 3 rounts - 90 seconds between each round----

Sit ups w/plate behind head:
15kg plate 2x12

The power cleans were suck-a-licious today. Caught all them well above parallel, but didn’t “block” the weight on a few of them and had to ride it down to parallel to save them. I let it get out in front of me a bit on those reps too which wasn’t the greatest idea ever. One of the sets was awesome tho :stuck_out_tongue:

First day of the Coan DL cycle. It’s got a great rep, so hopefully it holds my hand until the Hercs club champs, gives me a nice pat on the bum, and sends me off to pull a big PR!!

205 x2 this week, 217 x2 next week, 232 x2 the week after, 245 x2 the week following… then deload and do it all again. THAT’s gonna suck.

The 162 8x3 pulls sucked… 60 second rest periods are the devil. Same goes for the circuit. Decided I’m going the entire thing strapless so my hands are shredded now. I’ll bump up the assistance a bit next week.

Probably gonna have to ease off a bit on my squatting for the duration, might rotate between front squats and box squats w/ bands instead of doing both.

The weighted sit ups were nice… in an “owww my core hurts so much” sorta way.

162

I like your log Hanley. First off it’s in kilos, so it’s that much easier to follow, secondly because you’re not a slave to one style of training and thirdly coz you’re pretty strong. I mean very strong. Keep it up.

163

[quote]nick.down.under wrote:
I like your log Hanley. First off it’s in kilos, so it’s that much easier to follow, secondly because you’re not a slave to one style of training and thirdly coz you’re pretty strong. I mean very strong. Keep it up.[/quote]

Haha thank you!! There’s a couple of thousand entries more to read if you flick back to the first post of this log and click the link to my old log!

164

Chest’n

DC Shoulder Warm Up:
2.5kg plates - 4 reps

Incline Smith Bench (assuming 20kg bar weight):
60kg x10
80kg x10
90kg x10
100kg x8
110kg x4

Incline Dumbbell Bench:
30kg x10
40kg x10, x9

Hammer Strength Bench:
warm ups
105kg x9, x7, x6

chest stretch w/ 15kg 'bells

Seated Lateral Raise:
10kg 'bells 4x12

3OH!3 Faggoty Preacher Curls w/ EZ bar:
25kg 3x12

DC bicep stretch

Seated Dumbbell Power Cleans:
7.5kg 'bells 3x15

Pretty good session today. Slight volume increase on the incline smith benching (10’s instead of 8 and 4 instead of 3 on the last set). P!ssed at myself for not trying at 9th rep with 100kg. Reckon I would got it.

Incline dumbbell bench finally moved this week… it’s about bloody time I saw some progress. 42.5kg 'bells next week I reckon.

The HS bench was grand… up 5kg and a rep on the first set today on last week. The DC pec stretch afterwards is the mostly gloriously painful thing ever.

Big shoulders are cool… so lateral raises.

Same goes for the gun show. I actually really like the 3-0-3 format, even if it’s INCREDIBLY ghey. Works well on the preacher bench.

Seated Dumbbell Power Cleans were mod’d a bit this week, small shrug up and back to pin my shoulders, then the rotation. Really nice feeling. Dropped the Pendlay rows because I reckon my back’s going to get thrashed enough over the next couple of months thanks to Coan-Phillipi, and I already have the dumbbell and inverted rows and all the pull ups in there in addition to that.

165

hanley congrats on the lift the other weekend at the gpc meet.

166

[quote]B-Man wrote:
hanley congrats on the lift the other weekend at the gpc meet.[/quote]

Cheers mate!!

167

Skwaats ‘n’ sh1t

Power Cleans:
40kg x5
60kg x3
70kg x2
80kg x2
90kg x2
100kg x1
105kg x1
110kg x1
115kg x1
120kg x0, x1*

Speed Pulls:
120kg 10x1

Power Jerk:
50kg x3
60kg x2
70kg x2
80kg x2
90kg x1
95kg x1
100kg x1
105kg x1
110kg x1
115kg 2x0

Front Squat:
60kg x5
80kg x3
100kg x3
120kg x3
140kg 3x3

Pulldown Abs:
warm ups
plate 12 3x8

Reverse Hypers:
40kg 4x12

solid sesh today all things considered. Spent 2 hours walking yesterday and was out from 3.30pm til about 2.30am with work, didn’t put my hand in my pocket the entire night!! Woke up in ok shape this morning. Very tired now tho.

Pulled the first 120kg PC high enough but didn’t commit to the rack. Took it again, caught 4-6 inches above parallel but wasn’t tight enough and had to ride it down to a full clean. Gonna work on full cleans for a while going forward!!

The power jerks were good. Locking out a bit better. Was close on both 115’s this time.

Front squats were really nice today, still lots there. 145 3x3 next week. All time PR’s 150 or 155 x2, so out to break that.

Pulldown abs were good too.

The reverse hypers, as always, felt AMAZING. Keeping intensity low and increasing volume cos I don’t wanna wreck Coan-Phillipi.

168

Decided it’s time to kick the diet back into gear in a serious way now and put on a push for <10%. Was planning on a run or circuit or something tonight, remembered I did a 5k a while back and went to check it out. Turns out it was exactly 2 months ago to the day that I did it so I figured that was a sign I should do it again.

Here’s the post from 3 August 2009;

[quote]5km run - 32mins 27seconds

My one objective today was literally to keep moving. Had 2 unavoidable traffic light stops of 10-15 seconds each, but other than that I went straight thru.

Have to say I’m VERY happy I managed it. 5km is roughly 2.5x longer than I’ve run non stop in about 4 years!! Average time was 6.5mins per km which is obviously beyond rubbish, but I’m happy enough to take it.[/quote]

Did the exact same route today. The result…

5km - 27 minutes 35 seconds

That’s a 4 minute 52 second PR!!! In other words, it’s an improvement of 15%!! Stoked.

169

More fun in the gym…

Band Pull Aparts:
monster mini 2x15

DC Shoulder Warm Up:
2.5kg plates - 3 reps

Pull Ups (on monolift):
2x6
1x20

Close Grip Bench:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3
130kg x2 - grrr!!
125kg 2x3

Rolling Dumbbell Extenstions:
20kg 'bells 2x12
15kg 'bells 2x12

3OH!3 Pulldowns:

  1. Chin Grip
    plate 10 x12
    plate 11 x12

2)Pull up Grip:
plate 10 x12
plate 11 x12

One Arm Barbell Curls:
20kg bar 3x12

CF’s Grace:
60kg clean and jerks - 30 reps for time
TIME: 2 minutes 26 seconds

Band Pull Aparts:
monster mini 3x15

Another solid session today… was feeling a bit rough when I got up after the run and didn’t really loosen up til I started doing the pull ups.

The pull ups were done off the support bar on the mono, which is 3 inch box section steel, so a disaster to try and hang onto which makes me all the happier with my performance. I think I was a bit shy of full extension at my elbows for some of the reps but I’ve a vid I’ll post.

The CGBP was nice… raging I didn’t hit 3 on the 130. Thought it was going and then the bar got back outta the groove and it was game over. Knew taking it again was a big ask, so just went for 125 for a couple of sets instead.

20kg’s a bit heavy on the rolling extensions I think. I’ll stick with it for a few weeks.

Like the 3OH!3 pulldowns… working on just “feeling” it and surpressing my scaps at the bottom of the rep.

The one arm curls were really solid today… dunno wtf was going on!!

Happy with kicking Grace’s ass, but disappointed I didn’t do it quicker. Feels like I wimped out of a really fast time cos I took too long between some of the reps. I guess the immediate goal’s sub 2.15.

170

More fun in the gym…

Band Pull Aparts:
monster mini 2x15

DC Shoulder Warm Up:
2.5kg plates - 3 reps

Pull Ups (on monolift):
2x6
1x20

Close Grip Bench:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3
130kg x2 - grrr!!
125kg 2x3

Rolling Dumbbell Extenstions:
20kg 'bells 2x12
15kg 'bells 2x12

3OH!3 Pulldowns:

  1. Chin Grip
    plate 10 x12
    plate 11 x12

2)Pull up Grip:
plate 10 x12
plate 11 x12

One Arm Barbell Curls:
20kg bar 3x12

CF’s Grace:
60kg clean and jerks - 30 reps for time
TIME: 2 minutes 26 seconds

Band Pull Aparts:
monster mini 3x15

Another solid session today… was feeling a bit rough when I got up after the run and didn’t really loosen up til I started doing the pull ups.

The pull ups were done off the support bar on the mono, which is 3 inch box section steel, so a disaster to try and hang onto which makes me all the happier with my performance. I think I was a bit shy of full extension at my elbows for some of the reps but I’ve a vid I’ll post.

The CGBP was nice… raging I didn’t hit 3 on the 130. Thought it was going and then the bar got back outta the groove and it was game over. Knew taking it again was a big ask, so just went for 125 for a couple of sets instead.

20kg’s a bit heavy on the rolling extensions I think. I’ll stick with it for a few weeks.

Like the 3OH!3 pulldowns… working on just “feeling” it and surpressing my scaps at the bottom of the rep.

The one arm curls were really solid today… dunno wtf was going on!!

Happy with kicking Grace’s ass, but disappointed I didn’t do it quicker. Feels like I wimped out of a really fast time cos I took too long between some of the reps. I guess the immediate goal’s sub 2.15.

171

Hmmm. Doesn’t all that crossfit stuff eat into your recovery?

172

[quote]Cephalic_Carnage wrote:
Hmmm. Doesn’t all that crossfit stuff eat into your recovery? [/quote]

Not at all amazingly… someone asked me the same on my Irish log a few days ago. Here’s my question and reply;

[quote]
QUESTION:
Nice work man, do you attribute all these improvements solely to added frequency, or has the added conditioning and fat loss of the previous months been a big help? also did any changes in lifestyle or diet play a part? Just trying to get a picture of how you’re doing it, been some impressive stuff logged even by your standards in the past few months

[b]REPLY:
That’s actually a stunningly good question… and one which is gonna throw up a few surprising answers!!

First up - weight loss. I’m down around 10kg since May-ish - so strength should have suffered. It hasn’t! Didn’t go anything too special, just stopped eating as much fast food (down from 3-4x per week to maybe once every 2 weeks, if even). Less chocolate, no sugary drinks (maybe 2-3 cans of coke per week say). Bumped up protein and meal frequency too.

Secondly - cardio/conditioning. I think the biggest benefit from this has been my recovery has gone beyond even my own fairly high standards (says he modestly). I’ve always recovered well from session to session, but this has been accelerated over the last few months because my training frequency has increased from only doing 3-4 lifting sessions per week to 4-5 weight sessions per week AND 3-4 conditioning sessions of some sort.

Thirdly - and here’s the kicker… I’ve been suffering terribly from insomnia during the entire time. I’ve gone from sleeping 8+ hours per night in May down to 5-6 on average over the last 3 months. There’s been nights where I’ve only gotten 3 hours too. I’d say I’m lucky to get more than one night per week where I sleep more than 8 hours.

Fourth - to confuse matters… I’m going out more, and to be honest drinking A LOT more heavily when I’m am out than ever before too. Keep in mind, that still might only be 1-2 heavy session every 2 weeks and maybe one night w/ 3-4 social pints in the same 2 week period, but when you take all the other factors into consideration, it should have a bearing on my recovery. Like I was out from 6pm on Friday and stumbled outta Zaytoon’s at 4.30am. Got up at 10am and then went to Hercs to squat!!

So basically…
-I’m training more
-Eating less
-Losing weight
-Not sleeping
-Going out more
-Getting stronger
-Getting into much better cardio/Crossfit shape

I don’t really have any concrete answer as to why things are going so well. I guess despite all of that, stress levels are down so maybe that’s a contributory factor as well.

If you were to ask for the simple answer, I’d say my training is more well rounded now (power, absolute strength and hypertrophy focused), the structure and progression has improved, my conditioning is thru the roof (in all aspects - 1-5mins, 5-20mins, 20mins +) and my meal frequency, timing and composition is much improved. So inspite of all the other crap I’m making good progress.

I really doubt there’s anything of worth in that answer I’m afraid!![/b][/quote]

173

120kg Clean from yesterday: Clean - 120kg - YouTube
20 Pull Ups: Pull Ups - 20 reps - YouTube
2 minute 26 second Grace: Grace - 2 minutes 26 seconds - YouTube

174

Feeling the burn… it’s a deep burn. So deep.

Pull Ups:
3x10 - working on my kip. Still.

DC Shoulder Warm Ups:
4kg 'bells - 3 reps

One Arm Dumbbell Scap Rows:
32.5kg 'bells 3x8

3OH!3 Machine Preacher Curls (the one at the door - for my own records):
warm ups
plate 25 x12
plate 30 x12
plate 25 x12

Sunday’s CF main site WOD:
21-18-15-12-9-6-3
Power Cleans w/ 45kg
Hypers
Sit ups on a hyper bench
TIME: 10 minutes 19 seconds

Short, sharp and brutal session today.

The kips were ok… got a good rythm going on a few. Dunno wtf is going on with my extenstion, just cannot force my elbows to lock as much as i want :s

Dumbbell rows were tougher this week, I raced thru the first 3 exercises tho in one big giant set pretty much tho so it probably had an effect on em.

I really like the 3OH!3 curls in preacher form, and they work really well on the machine cos you don’t have to worry about stabilisation (omfg did I just say that???)

The WOD suuuuuuuuuuuuuuuuucked. Total lung buster. 84 reps of complete and utter hell on each of the exercises. Serious back pump off it too. Hoping it doesn’t effect DL’n tomorrow. Had to do it with a fixed 45kg bar so the power cleans weren’t great but it got the job done.

175

Quick bit of home conditioning tonight…

Burpees x10
Squats x20
Skip x30

5 rounds in 8 minutes 20 seconds

176

Boring cardio…

2.6 mile walk x2: 40-45 minutes each time

Decided to walk to and from work every day as part of my super-cut for the rest of October. Should give an additional 650-700kcals per day burned. Gonna cover like >30 miles a week walking now on top of everything else. I do love my

177

Coan-Phillipi Week 2 - caffeine fueled deadlifting madness

Power Cleans:
70kg x3
80kg x2
90kg x2
95kg 2x5

Deadlifts:
95kg x5
120kg x3
150kg x2
180kg x2
200kg x2
belt
217.5kg x2 - Wooooooosh!!

Speed Pulls w/ 60 seconds between sets:
175kg 8x3

----Start Giant Set (60 seconds between exercises)-----

SLDL:
130kg x8

Bent Over Rows:
85kg x8

Chins - chest to bar:
bodyweight x8

GM’s w/ pause at bottom:
85kg x8

----End of set (90 seconds between rounds)----

Horrible week in work. 9.5 hour days on average since Monday. In from like 8.45 yesterday, lunch at my desk and finished at 7… Was up at 6.15am today, walked to work, was in and at my desk for 7.45am, 40 minute lunch and left around 6.30pm. Was WRECKED at that stage. Stopped off in Tesco on my way to the gym and grabbed one of their Red Bull rip offs, sugar free like. 30mg of caffeine per 100ml, drank about 600ml and was WIRED. Bouncing around the gym like. And even now 4 hours later I’m still buzz’n

The power cleans were fun… was only gonna do 3’s, but like I said I was buzz’n. And coulda kept going too…

The deadlifts were SWEET. Was expecting them to be tough, but took a hit of some Tork before the 217 and they flew up. Coulda pulled at least 5, probably more. Feeling confident going into the 232.5kg x2 next week…

Speed pulls were handy this week again… bounced thru the sets with no problem.

THe giant set had me sweating like a pig :s As I said previously, this cycle’s being done entirely strapless in an effort to get my grip up. Hands aren’t as tended as last week either which is cool.

Will go +10kg on the SLDL and +5kg on the GM’s and Bent Over Rows.

178

More boring cardio…

2.6 mile walk x2: 40-45 minutes each time

Oh and a 10.5 hour work day, 10 minute lunch break, 4 hours sleep and no food between 2 and 7 cos I was in a meeting.

Off to bench now. Fun!!

179

Chest’n the sh!t outta myself

Incline Smith Bench:
60kg x10
80kg x10
90kg x10
100kg x7 - :frowning:
90kg x7

Incline Dumbbell Bench:
30kg 'bells x10
40kg 'bells x8, x7

Hammer Strength Bench:
warm ups
110kg x8
100kg x7
90kg x8

DC Shoulder Warm Ups:
4kg 'bells - 4 reps

Seated Lateral Raise:
10kg 'bells 3x12

supersetted with

Seated Dumbbell Powercleans:
7.5kg 3x12

Lying Dumbbell Curls:
15kg 'bells 3x12

Was totally FUBAR’d after work today and everything else outlined above, oh and did I mention I’m living off lemsip and uniflu too?? Really testing this theory of mine that I’m indestructible…

Bit fatigued on the smith benching today, but at the same time I could feel my chest working harder. I’m not too annoyed with it really as a result.

The dumbbells were grand… had a nice enough groove all the way thru. There’s only one 42.5kg 'bell in TF so I’m gonna have to go straight to the 45’s next week. Will spend 2 weeks there and take a run at the evil 50’s.

HS bench went well… the 110 moved strongly surprisingly. Think I’ll push for 115, 105 and 95 next week.

The lateral raise and seated dumbbell powerclean super set SUUUUUUUUUUUUCKS so hard. I was genuinely in a debilitating amount of pain afterwards. Absolutely amazing feeling.

<3 the lying incline dumbbell curls. Kills in all the right places. My biceps have always been at their smallest (all over) but really towards my elbow. And I know you’re not allowed target specific parts of a muscle, but my god it tears up that part something fierce!! 17.5’s next time.

180

[quote]Hanley wrote:
More boring cardio…

2.6 mile walk x2: 40-45 minutes each time
[/quote]

This. Then, this:

5 dumbbell snatches per arm w/20kg 'bell
8 hanging leg raises (feet to bar)
12 push ups
10 pull ups

5 rounds in 14 minutes 03 seconds.

I’m disgusted with my effort on the pull ups. Just couldn’t get into a groove with em. Struggled to get 10 in a row on the first set. And it got worse from there. 3-2-2-2 on the last round I think. Vom!!

Can someone else please try this and report back with the time it took?? I need to find out whether it was genuinely tough, or whether I just sucked.