How I did it (or possibly how I cocked it all up)
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| Gingy |  | ... | 27-04-2011 @ 12:14 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 27.04.2011 @ 12:16 PM by Gingy Partial Bench today.5 board again, same as last week 60 x 10 80 x 3 95 x 3 105 x 3 115 x 3 125 x 2, f3 (Decent but not great, more confident with weight than I used to be) Circuit (3 rounds) Strict press 60 x 8 (p pd 5 reps in total, 2 on second, 3 on third) Flies 20 x 8 Front raise 15s x 8 Press down plate 36 x 8 High Bar oly squat (just playing with technique) 60 x 3 70 x 1 80 x 1 90 x 1 100 x 1 110 x 1 120 x 1 130 x 1 All really easy, only problem is it hurts my traps like mad. This makes me a pussy! | ||
| Gingy | | ... | 29-04-2011 @ 17:16 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Ed coan Week 3. Definitely the hardest session I've ever done in this sport. Deadlift 60 x 2 100 x 2 140 x 2 170 x 1 205 x 2 (PB for conventional by 5kg and doubled  )167.5 x 3 167.5 x 3 167.5 x 3 167.5 x 3 167.5 x 3 167.5 x 3 (Feel very much like I'm going to vom) 3 circuits of the following SLDL 130 x 8 BOR 70 x 8 Lat pull down underhand plate 68 x 8 Arch back good mornings 70 x 8 Doesn't look too much written down but I am nearly dead. | ||
| Gingy | | ... | 02-05-2011 @ 20:59 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | First Late-ish session I've done in yonks but I enjoyed it! Squat Took my time warming up with C2 and kettlebells to stretch 60 x 5 x 2 100 x 5 135 x 5 155 x 3 170 x 5 (Pretty much what I wanted, very deep, very clean, need to inch this up over the weeks, 180 x 5 would be sick!) Competition Bench 60 x 5 80 x 3 100 x 3 105 x 3 110 x 3 115 x 3 (PB +2.5kg and loving it  )High Bar squat drop set 90 x 12 then 80 x 10 then 70 x 10 then 60 x 10 all with 10s rest. Never had a quad pump quite like it! | ||
| Gingy | | ... | 04-05-2011 @ 18:00 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Bench variant and assistance New one this week to be progressed over the weeks Close Grip touch and go bar x 10 bar + chains (11 kg at top apaz) x 5 60 + chains x 3 70 + chains x 1 80 + chains x 1 90 + chains x 1 100 + chains x 1 (felt heavy! think 115 + chains there in the next couple weeks) 80 + chains x 5 80 + chains x 5 80 + chains x 5 (cool, felt like good training) Jerk 50 x 3 70 x 10 (all in under 60 seconds as one continuous set Flies 20 x 8 Lat raises 10 x 8 Tricep Press x 10 3 circuits of the above Random, enjoyable little session. Triceps and shoulders feel tired so target met! | ||
| Gingy | | ... | 06-05-2011 @ 17:37 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Eddy C deadlift program week 4 I've had this in my sights for a while as I thought the work sets might be impossible. Anyway... Deadlift 60 x 5 100 x 4 130 x 2 180 x 1 215 x 2 (HUGE PB!!! +10kg (conventional) and for a double )180 x 3 180 x 3 180 x 3 180 x 3 180 x 3 Same circuit as last week but with 50s on GMs. Struggled with form SLDL 130 x 8 BOR 70 x 8 Underhand lat pull down 68 x 8 GM x 50 3 rounds of this. Home. Buzzing about starting the second half of this program! | ||
| Gingy | | ... | 08-05-2011 @ 20:37 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Did some cardio for the first time in months (maybe years?) Yesterday and today. Yesterday Concept 2 2 lots of 10 minutes @ 1:59.9 pace. Rate 20, nearly died. Back v uncomfortable. Today Concept 2 10 1 minute on, 1 minute off. Avg pace 1:29.8 rate 27. Haven't rolled around on the floor crying to myself in agony for too long! Good times.. I've done this same session 20 kg lighter and averaged 10 seconds faster/500m. God I used to be fit! I couldn't even squat 110kg back then! | ||
| Gingy | | ... | 09-05-2011 @ 17:54 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Very meh! session today after full day's work and my first weekend's "cardio" in a while. To be honest I'm really pressing on with my Deadlift at the mo so as long as everything else just creeps up I'll be happy enough! Competition Bench (with a pause) Bar x few 60 x 5 85 X 6 90 X 6 95 X 6 100 X 6 ( Default 6s PB, more in the tank) Wide grip feet up 60 x 25. This was soooo easy, haven't done this many before ever but it never got hard. Honestly I stopped because I was bored! Squat 60 x 5 100 x 5 137.5 x 5 147.5 x 5 155 x 8 (pb i think?) Done. I need to give my warm up sets more respect or they're going to feel rubbish. I could definitely feel the lactic building in my legs/ not left at all since yesterday! | ||
| Gingy | | ... | 10-05-2011 @ 19:46 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | More conditioning today in the pursuit of getting RIPPED!! Complex of the following: 10 Jump Shrugs 10 Clean Squats 10 Push press 10 Hang Snatch 10 Overhead Squats 10 RDL 10 Bent over Rows 10 Clap push ups. Done with the bar to warm up and then with 30 kg. I was blowing like a muthaf**ka! Strongman loading medley type thing... Tackle bag 30 yds, Heavy Punching bag 25 yds, light(est) keg (20kg) 20 yds, Heavier keg (35kg) 15 yds) 5 rounds of loading and unloading. Pooped but good little random sesh. Will be conditioning once on sat and once on tuesday from now on. Already feel 100% fitter than I was. Just comes flooding back! | ||
| Gingy | | ... | 11-05-2011 @ 17:59 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 11.05.2011 @ 17:59 PM by Gingy Press variant and Shoulder assistanceContinued with close grip bench with chains. Same set up as last week. 63 + chains x 5 83 + chains x 2 103 + chains x 1 108 + chains x 1 113 + chains x 1 (13kg PB from last week and more in the tank!) 80 + chains x 5 (last rep paused) 85 + chains x 5 (same) 90 + chains x 5 (same) seriously progressed fast on these! Decline Bench (First time ever!) 60 x 12 80 x 12 80 x 12 80 x 12 (Hard) Incline Dumbell Press 12.5 x 8 20 x 8 25 x 8 25 x 8 25 x 8 Conservative first sesh on decline and dumbell press. Think I'll take the 30kgs next week. Feel like my pressing is coming on leaps and bounds. 113 would be a close grip PB (albeit quite a soft one) never mind the chains. | ||
| Gingy | | ... | 13-05-2011 @ 17:17 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 14.05.2011 @ 08:38 AM by Gingy Deadlift today60 x 5 100 x 4 130 x 2 160 x 1 192.5 x 3 ( used straps on these to protect my bicep and it made the lift SO much harder! Also screwed me over for the next two sets) 192.5 x 3 192.5 x 3 ( suppose this is some form of volume pb...) Speed Deads 145 x 3 145 x 3 145 x 3 Power Shrugs 125 x 5 125 x 5 125 x 5 (easy i think?) SLDL 140 x 5 140 x 5 140 x 5 BOR 70 x 5 75 x 5 80 x 5 Lat Pull down 72 x 5 78 x 5 82 x 5 GMs 60 x 5 65 x 5 65 x 5 Lat Raises 4kg x 100 Ow.... | ||
| Gingy | | ... | 14-05-2011 @ 22:09 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 15.05.2011 @ 23:10 PM by Gingy Changing things up on my squats for a while I think. Going to do 3 4 week blocks. First 4 weeks going to do 65-75% for as many reps as possible until form breaks down. Push out basically as many sets as I can until I'm doing singles or something daft with a light weight. Going to keep rest down to 60-90 seconds. Basically looking to generate speed and reinforce good technique whilst also looking for some Hypertrophy. Second four weeks much the same but looking between 75% and 85%. Push rest out to 90-120 seconds. Third four week block same but with 85-95%. Rest as much as possible. Don't really know what to expect from training like this but I've got the time to afford testing it out and I'm sick of picking one week and doing reps with terrible form for Pride sake. Not too fussed about max reps achieved as long as the volume stays up there! | ||
| Gingy | | ... | 16-05-2011 @ 17:24 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Bench Bar x few (does not bode well,feel 60 x 6 87.5 x 6 92.5 x 6 97.5 x 6 102.5 x 5 f6 (bummer! Quarter inch more and I had it!) Squat Bar x 10 60 x 10 100 x 5 130 x 8 130 x 6 130 x 6 130 x 7 130 x 7 130 x 6 Done, sweating like a bas***d! None of these were to failure, all just good clean reps. Think accumulating them like this is the best way for a while though. Was able to stay v upright even when tired. Bench was poo. I've dieted this week and gone from 93 to 87.5. Feel a bit weaker and my head wasn't on this session, think I'll move to 5s next week anyway on the bench. Top goal is 117.5 for 3 anyway and I still think this is on the cards. | ||
| Gingy | | ... | 17-05-2011 @ 17:46 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Bench and shoulders Close grip t and g with chains. Same as last week 60 x 10 63 + chains x 3 83 + chains x 3 103 + chains x 1 110.5 + chains x 1 115.5 + chains x 1 (PB+2.5kg)(total at top is 128) 80 + chains x 8 80 + chains x 8 80 + chains x 6 (60s rest on these 3 sets) happy enough Decline Bench Press 80 x 10 80 x 8 80 x 7 (60s rest all sets again) 45 degree incline dumbell press 15 x 8 20 x 8 25 x 8 30 x 7 27.5 x 7 25 x 7 (60s rest throughout) Machine Press 2 sets to failure on plate 5? Incline Press ups x 15 Shoulders and chest fried | ||
| Gingy | | ... | 20-05-2011 @ 17:38 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Ed coan Week 6 (getting there!) Deadlift 60 x 10 100 x 3 130 x 2 160 x 1 205 x 2 (Easier than last time I did these but I still don't feel like if I stick 35kg on it I'll budge it, guess we'll see!) 167.5 x 3 167.5 x 3 167.5 x 3 Shrugs (DOH) 145 x 5 145 x 5 145 x 5 SLDL 145 x 5 145 x 5 145 x 5 BOR 80 x 5 85 x 5 85 x 5 Under Hand Pull downs plate 86 x 5 plate 86 x 5 plate 86 x 5 (this is the heaviest I can actually get down.) | ||
| cannings07 | | ... | 20-05-2011 @ 18:28 |
 such a bitch Member 797, 303 posts SQ 225, BP 147.5, DL 237.5610.0 kgs @ 80kgs UnEq | sounds good mate, when do you plan to compete next? | ||
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