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tales from the man cave

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ironcolinIcon...23-07-2014 @ 14:15 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Post Edited: 23.07.2014 @ 14:16 PM by ironcolin
Today's session in bin ladens cave, 30 degrees in there today, fecking melting!

Warmup as per, feeling a little beat from last session and the heat


Bench press 8/(5)/3/1

60kg x 5, 80kg x 5

92.5kg x 5
107.5kg x 5 ( wrist wraps )
122.5kg x 5 ( wrist wraps )




Paused bench press with chains

102.5kg x 5 ( wrist wraps )
102.5kg x 3 ( wrist wraps ) was wanting 2 sets of 5 but not happening today.


CGP

97.5kg x 5, 5 ( wrist wraps )



Barbell curls

47.5kg x 5 sets of 5 reps


Squats

92.5kg x 8 sets of 3 reps ( beltless )


Away to sit in the paddling pool!
ironcolinIcon...25-07-2014 @ 13:46 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Today's session in what can only be described as an oven! 31 degrees today in the garage!

Warm up as per, feeling good


Squats 8/5/3/(1)

80kg x 5, 100kg x 3, 120kg x 3

137.5kg x 5
155kg x 3
172.5kg x 6 ( belt sleeves )



Stop at 6 as the 6th rep was a bit backie and form fell. Not sure what happened on the 4th but I wasn't for giving up at 4.

Form I feel is a lot better than a few months ago and strength is slower increasing. Bar path and depth felt and looked ok.


Standing strict press (8)/5/3/1

Bar x 8, 40kg x 8

52.5kg x 8
62.5kg x 8
72.5kg x 8 ( belt and wrist wraps )


Standing strict press with chains

47.5kg x 5, 5


Decent session, progress being made albeit slowly.
ironcolinIcon...27-07-2014 @ 13:55 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Today's session in the cave


Warmup as per, not feeling fresh as I'm trying to cram my sessions in before starting back work tomorrow and not wanting to miss a session. Missing a days rest. Thinking the reps will be a struggle tough today.


Deadlift 8/(5)/3/1

60kg x 5, 100kg x 5

140kg x 5 ( DOH )
160kg x 5 ( DOH )
180kg x 5 ( belt, straps ) these were tough as predicted.


Log FTOH 8/5/(3)/1

55kg x 3, 65kg x 3 ( all one motion )

75kg x 3 ( all one motion )
85kg x 3 ( all one motion )
95kg x 3 ( 1st rep one motion )




Strict log press 8/5/3/(1)

67.5kg x 5
77.5kg x 3
85kg x 5




Hard graft today, happy with log work, trying to do as many one motion reps as possible before reverting back to push press. Happy with the strict log press aswell, had 3 in my head but managed 5 to my surprise. May have got another if I didn't almost loose the log on the descend of the 5th. Couple of days rest now to start a bit fresher on Wednesday.
ironcolinIcon...30-07-2014 @ 14:44 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Today's cave tale

Warm up as per, feeling strong and positive


Bench press 8/5/(3)/1

60kg x 3, 85kg x 3

100kg x 3
115kg x 3
130kg x 3 ( wrist wraps )




Paused bench press with chains

102.5kg x 5, 5 ( wrist wraps )


CGP

100kg x 3, 3 ( wrist wraps )


Barbell curls

50kg x 5, 3, 3, 3, 3, 3, 3, 3


Squats

92.5kg x 8 sets of 5 reps ( beltless )


Looking forward to my next bench session with the all out set
ironcolinIcon...01-08-2014 @ 13:21 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Post Edited: 01.08.2014 @ 13:26 PM by ironcolin
todays tale

warm up as per, feeling ok.

squats (8)/5/3/1

60kg x 8, 95kg x 8

112.5kg x 8
130kg x 8
147.5kg x 8 ( belt )




paused squats with chains

107.5kg x 5
107.5kg x 5 (belt )


front squats

70kg x 10
70kg x 10 ( belt )


standing strict press 8/(5)/3/1

bar x 5, 40kg x 5

57.5kg x 5
67.5kg x 5
75kg x 5




strict press with chains

50kg x 3, 3




decent session, nothing overly taxing. beginning to notice the benefit of the chains on my lifts.
ironcolinIcon...04-08-2014 @ 16:39 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Post Edited: 04.08.2014 @ 16:47 PM by ironcolin
Today's event session at glasgow strength

Warm up as per, feeling ok.

Deadlift

70kg x 5, 100kg x 4, 120kg x 3, 140kg x 2

160kg x 1, 180kg x 1, 200kg x 220kg x 1, 240kg x F ( broke the floor ) 230kg x F ( got to the knees )

200kg x 2.5, 180kg x 5






Yoke 8/5/(3)/1 ( 10m )

195kg x 3
225kg x 3
255kg x 3



This looked and felt terrible. Tired core after deadlifts I think? Wasn't able to bring in feet to gain any speed.


Farmers walk 8/5/3/(1) ( 10m )

90kg x 5
102.5kg x 3
115kg x 2



Had to use straps as the farmers had no knurling whatsoever, unable to get a grip. Felt like there was another 10m in me but decided to leave it at that.

Was supposed to do atlas stone but back had had enough so opted for dumbbell which I hadn't attempted in f**k knows how long

34kg x 5 each arm
53kg x 3 each arm
64kg x F few attempts





Positives - 220kg deadlift felt easier than last time

Negatives - yoke and farmers were hard after the effort put into the deadlifts.
ironcolinIcon...07-08-2014 @ 13:31 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Post Edited: 07.08.2014 @ 13:39 PM by ironcolin
Today's cave session

Warm up as per, lower back still tender from last session

Bench press 8/5/3/(1)

60kg x 5, 90kg x 5

107.5kg x 5
125kg x 3
137.5kg x 6 ( sleeves ) big pb for me even with sleeves




Squats

95kg x 8 sets of 3 reps




Wanted to introduce SLD's again

SLD's ( beltless )

60kg x 5, 100kg x 3, 120kg x 1

140kg x 1
120kg x 5
120kg x 5
120kg x 5




Decent session, happy with bench press pb and lower back held up throughout.
ironcolinIcon...09-08-2014 @ 16:49 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Had a nightmare of a session today!

Was penciled in for doing squats and strict press but Stuart Yule got in touch and we headed to block 9 for an event session. Wish I hadn't bothered now.

Warm up as per, lower back not 100% from previous sessions but good enough to give things a go! or so I thought.

Car deadlift

Warmed up with bar up to 180

Stuck belt on and straps, pulled 1 rep of the car and the back said no more.

Yoke 12m

140kg, done the 12m but from the knee down I was getting crippling shooting pains, shin splints I think, just not healed from Mondays yoke session.

220kg, managed 12m but f**k me it was sore

260kg really struggled with 12m, turned to try another 12m, finished it but was about crying.

Farmers walk 12m

55kg felt light but pain in the lower leg again

75kg same as above

95kg, gave up about 8m mark, too sore.


Had a go at silver dollar deadlift for the first time, thinking the upper back was fine and my legs would be ok

Started firing weights in then bang, ripped a callus that had just healed, tried the next weight with straps, no chance! Hand was in so much pain I couldn't even think about pulling the weight.

So, in short a total right off!

Trimmed the callus now and hopefully sit around with some frozen peas on my lower legs later.

Taking a couple of days rest then I'll do my squat and press session, something that doesn't involve moving around much and doesn't require me to grip anything!


That all aside, Stuart looked strong, think he worked up to a 240kg squat which he looked good for 1-2 more, done a few reps of the car deadlift and done a hold for 20 odd seconds, then a couple of runs with a 280 yoke and 125 farmers, then done something like a 350 silver dollar lift. All of which looked piss easy!
stuartyIcon...09-08-2014 @ 19:51 
Avatar
nearly britians strongest man u90kg
Member 1098, 1086 posts
SQ 240, BP 175, DL 305
720.0 kgs @ 94kgs UnEq
Cheers for the session today Colin. It was just one of those days for you. Hopefully catch you next Saturday.
Ramsay777Icon...09-08-2014 @ 19:54 
Avatar
Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Unlcuky on the events session man. Strong benching the other day though, must be due a weight PB!
ironcolinIcon...10-08-2014 @ 09:39 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
stuarty said:Cheers for the session today Colin. It was just one of those days for you. Hopefully catch you next Saturday.


Think doing yoke and farmers about 3 times in a fortnight took its toll, if I do meet up with you guys next week it'll be avoiding yoke and farmers, we'll see.

I've been training pretty decent lately and was beginning to feel strong and make progress with the yoke etc but looking at me yesterday you must've been thinking he's weak as a kitten lol.

Hopefully see you Saturday, trimmed the callus and isn't looking too bad, will be doing some icing of the shins later.
ironcolinIcon...10-08-2014 @ 09:41 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Ramsay777 said:Unlcuky on the events session man. Strong benching the other day though, must be due a weight PB!


Cheers man, pressing feeling strong lately, think I'll try a 1rm on bench next time out and next time with the log to see where things are at.
ironcolinIcon...12-08-2014 @ 14:18 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Post Edited: 12.08.2014 @ 17:50 PM by ironcolin
Today's cave experience

Warm up as per, feeling not too bad, back still not 100% fresh


Squats 8/(5)/3/1

60kg x 5, 80kg x 5, 100kg x 5

122.5kg x 5
140kg x 5
157.5kg x 5 ( belt, knee sleeves ) didn't feel strong but managed the reps




Paused squats with chains

110kg x 3
110kg x 3 ( belt sleeves )


Front squats

72.5kg x 10
72.5kg x 10 ( belt sleeves )



Standing strict press 8/5/(3)/1

42.5kg x3, 52.5kg x 3,

62.5kg x 3
72.5kg x 3
82.5kg x 3 ( belt wrist wraps )

Battery died on phone so you'll just need to take my word that all the pressing felt easy! Looking forward to next time round.


Standing strict press with chains

50kg x 5, 5



Decent session, squats felt a tad heavier than I'd expected, pressing strong.
ironcolinIcon...15-08-2014 @ 14:01 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Today in the man cave

Warm up as per, back and hamstrings still a tad tender from last session. Had has healed, almost 100%

Deadlift 8/5/(3)/1

90kg x 3, 110kg x 3, 130kg x 3

150kg x 3
170kg x 3
190kg x 3 ( belt )

All done alt. grip

Felt a twinge on the 150 + 170 in my right hamstring, which resulted in me s**tting myself with the 190 and making them almost SLD's and slow.




Log FTOH 8/5/3/(1)

52.5kg x 3 ( all one motion )
62.5kg x 3 ". "
72.5kg x 3 ". "
82.5kg x 3 ". " ( belt, sleeves )
92.5kg x 3 ( belt sleeves ) c+pp
102.5kg x 4 ( belt sleeves ) c+pp

Big pb for me the 102.5kg x 4, bit fitter I could've probably got another. Got put off on 3rd rep by the missis coming down the drive and treating the wee man, so had to gather myself for the 4th




Strict log press (8)/5/3/1

55kg x 8
65kg x 8
75kg x 8

Piece of piss
shortandmightyIcon...15-08-2014 @ 17:36 
Aiming for a 250 squat by the end of 2012
Member 1989, 3168 posts
SQ 240, BP 140, DL 270
650.0 kgs @ 90kgs UnEq
Nice logging, good fight with the 3rd rep too.

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