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Post by Cormac on Mar 28, 2018 8:47:16 GMT -5
3/27
CG Bench 176 - 5 x 5 ss facepulls - 5 x 15
Triceps pushdowns - 5 x 12
Lat pull downs - 3 x 12
Notes. Decided i'm going to train light this week, just light main work and some higher rep accessory.
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Post by Cormac on Mar 29, 2018 8:32:21 GMT -5
3/28
Squat 285 - 3 x 3
Hamstring curl - 3 x 10
abs - 3 x 10
Cardio - Running just over a mile.
Notes. Nice to see the weights moving fast on this deload.
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Post by Cormac on Apr 5, 2018 9:02:13 GMT -5
4/3
Bench 175 x 4 198 x 4 209 x 4 220 - 2 x 3 198 - 6 x 4
Lat pull x 100 total reps (I do these in between each set of bench)
Tricep pushdowns - 4 x 10
db curls - 4 x 10
4/4
3 inch block pull 130 x 5 220 x 4 265 x 3 308 x 2 352 - 3 x 5
Stiff legs 265 - 4 x 6
Leg curls - 2 x 10 ss abs - 2 x 10
Single arm shrugs - 3 x 15 ss Hammer curls - 3 x 10
Notes. Nothing to report here, just getting in some volume and working my way up to some heavier weight again. My main focus for now is increasing my bench.
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Post by vegasjon on Apr 8, 2018 14:35:35 GMT -5
I have the same goal to focus on bench press right now. On the note of block pulls I found those had tremendous carry-over for me personally on DL so i try to include those at least every other training cycle now
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Post by Cormac on Apr 29, 2018 18:06:14 GMT -5
I have the same goal to focus on bench press right now. On the note of block pulls I found those had tremendous carry-over for me personally on DL so i try to include those at least every other training cycle now For me I get less leg drive at the start off the blocks so I find it a harder variation. I think they'll help my deads out a lot.
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Post by Cormac on Apr 29, 2018 18:08:59 GMT -5
4/29
I'm still training hard but life is chaotic with my new job and longer hours. Mostly focusing on bench and deadlift right now.
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Post by vegasjon on May 4, 2018 11:27:43 GMT -5
I have the same goal to focus on bench press right now. On the note of block pulls I found those had tremendous carry-over for me personally on DL so i try to include those at least every other training cycle now For me I get less leg drive at the start off the blocks so I find it a harder variation. I think they'll help my deads out a lot. interesting I haven't heard that angle on doing them. Seems to be working though!
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Post by Cormac on Oct 30, 2020 12:20:41 GMT -5
It's been a long time since my last post, life has changed quite a bit over the last 3 years, I moved to the United States, bought a house, started a new business and have a baby on the way. I have still been training a albeit inconsistent at times and less than would be ideal. I thought it's time to start logging my training again and become accountable.
Training this week
Day 1 Deadlift 160kg - 5 x 3
24kg kettlebell swings - 3 x 20
Hanging leg raise - 3 x 12
curls - 3 x 10
Day 2 Bench with long pause 92kg - 5 x 4
Low pulley row - 5 x 10
Tbar row - 4 x 10
curls - 2 x 10 single arm shoulder press 16kg - 2 x 8 weighted crunches 2 x 15
Day 3 deadlift 135kg - 3 x 8
paused deadlift 130 kg - 3 x 3
ab wheel - 2 x 8 curls 2 x 12
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Post by Ryan on Oct 30, 2020 13:08:13 GMT -5
Wow, Cormac! I am glad to see you back here. I have not done an ounce of training since last March. I won't enter a gym due to Covid (I know I am ridiculous, but whatever). The plan is to get back into the gym soon as I'm comfortable with, and then compete probably later in 2021. End goal is to build myself a garage gym, but I always seem to have more important things to do with the ~$3k that it would cost for me to do that. Maybe one day......lol
The last post on this forum was from me back in Feb, so I thought for sure this forum would go away.
Not sure whether you saw that post, but it was about Woody. He passed away in 2019 unfortunately.
In any event, glad you're back and I'll be following your log.
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Post by Cormac on Nov 9, 2020 11:46:57 GMT -5
Wow, Cormac! I am glad to see you back here. I have not done an ounce of training since last March. I won't enter a gym due to Covid (I know I am ridiculous, but whatever). The plan is to get back into the gym soon as I'm comfortable with, and then compete probably later in 2021. End goal is to build myself a garage gym, but I always seem to have more important things to do with the ~$3k that it would cost for me to do that. Maybe one day......lol The last post on this forum was from me back in Feb, so I thought for sure this forum would go away. Not sure whether you saw that post, but it was about Woody. He passed away in 2019 unfortunately. In any event, glad you're back and I'll be following your log. Good to see your still on the site, hopefully with a little activity we can revive it. I'm deeply saddened to hear about the passing of Woody, he was always a source of advice and knowledge and his no nonsense approach to training certainly made me question some of the things I was trying to incorporate that werent serving my training well. May he REST IN PEACE! Training from last week Day 1 Chin ups - 6 x 4 Bench Long pause 80kg x 3, 85kg x 3, 90kg x 3, 95kg x 3, 100kg x 3 + lots of accessory I can't quite remember Day 2 Deadlift - 170kg - 3 x 3 + accessory Day 3 Bench long pause 95kg - 2 x 4 Larsen press - 75kg - 3 x 5 + accessory. Notes. Deadlift is taking it's time to come back but on a positive note the pause bench 100kg x 3 was a post surgery pb. I had a cardiac ablation back in February and my strength nose dived with recovery but good to see some upper body power coming back.
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Post by Cormac on Nov 9, 2020 11:48:53 GMT -5
Wow, Cormac! I am glad to see you back here. I have not done an ounce of training since last March. I won't enter a gym due to Covid (I know I am ridiculous, but whatever). The plan is to get back into the gym soon as I'm comfortable with, and then compete probably later in 2021. End goal is to build myself a garage gym, but I always seem to have more important things to do with the ~$3k that it would cost for me to do that. Maybe one day......lol The last post on this forum was from me back in Feb, so I thought for sure this forum would go away. Not sure whether you saw that post, but it was about Woody. He passed away in 2019 unfortunately. In any event, glad you're back and I'll be following your log. I am very lucky to have a home gym at this crazy time with covid. Once this virus does down a bit you'll get back into the swing of things, at the start of all this I was mostly just doing push ups and chin ups and curls or whatever other exercises I could muster with what was laying around my house. These are crazy times we're living in.
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Post by Cormac on Nov 9, 2020 11:51:26 GMT -5
One training session I left out
Deadlift 140kg x 10
Dimel deadlifts 100kg - 3 x 8
weighted crunches - 3 x 15
curls - 3 x 12
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Post by Cormac on Nov 10, 2020 13:29:06 GMT -5
11/9/2020
Chin ups 5 x 5
Bench 82kg - 3 x 8
1 arm shoulder press 20kg x 8,8,7 each arm
Low pulley row - 5 x 10
Curls - 3 x 10-15
Notes. Just a run of the mill rep day.
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Post by Cormac on Nov 12, 2020 16:20:19 GMT -5
11/10/20
Deadlift warm ups 175kg x 5
Stiff legs 100kg - 3 x 8
Assisted pistol squats 3 x 10 each leg
Ab wheel rollout 3 x 8
Notes. Heaviest set of deads in a long time.
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Post by Ryan on Nov 13, 2020 9:34:50 GMT -5
Hey, what approx did it cost you to setup your home gym?
I would love to start putting one together piece by piece, obviously starting with big items first like squat stand/rack, bench, plates and a couple of good bars (can put a deadlift platform together for nothing really).
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Post by Cormac on Nov 24, 2020 12:33:00 GMT -5
Hey, what approx did it cost you to setup your home gym? I would love to start putting one together piece by piece, obviously starting with big items first like squat stand/rack, bench, plates and a couple of good bars (can put a deadlift platform together for nothing really). I pieced my gym together over time and bought a lot of the weight through donedeal which is essentially the Irish version of Craigslist. Here's a breakdown of costs Squat Rack and bench - $1,000 260kg of plates - $500 Power bar $500 Deadlift platform (purchased at a high school in Indiana) $250 Deadlift bar $500 About $2,750 for the nuts and bolts, over time I have added kettlebells, a few dumbbells, neck harness, dip bars etc
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Post by Cormac on Nov 24, 2020 12:39:30 GMT -5
Last weeks training
day 1
Bench paused 80kg x 3, 85kg x 3, 90kg x 3, 95kg x 3, 102.5kg x 3 90kg - 2 x 4
Single arm shoulder press - 24kg - 3 x 8 each arm
+ other accessory
Day 2 Deadlift 180kg x 5
stiff legs 105kg - 3 x 6
assisted pistol squats - 3 x 10
ab wheel - 3 x 8
day 3
Bench - 85kg - 6 x 6
low pulley row - 5 x 10
rear delt fly - 4 x 12
day 4 bench paused 90kg - 6 x 4
barbell row 60kg x 12 70kg - 4 x 10
side delt raises - 4 x 12
band pull apart - 4 x 12
Notes - A very bench heavy week, normally I do 2 deadlift days and 2 bench days, long term goal is to bench 140kg x 1 and short term goal is 125kg x 1.
For Deadlift, just want to beat my old pb of 232.5kg x 1.
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Post by Cormac on Nov 29, 2020 23:10:11 GMT -5
Day 1
Deadlift 185kg x 2 150kg -3 x 6
Single leg squats assisted - 3 x 8
Hanging leg raise- 3 x 12
Curls - 3 x 10
Day 2
Chin ups 4 x 6
Bench 90kg - 8 x 3
Rear delt fly 4 x 12
Curls 3 x 12
Day 3
Single arm kettlebell shoulder press 24kg - 3 x 8
Deadlift 160kg - 6 x 3
Barbell row 75kg - 3 x 8
Ab wheel 3 x 8
Notes - I only managed 3 days this week due to thanksgiving.
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Post by Ryan on Nov 30, 2020 12:42:39 GMT -5
looks like more of a bodybuilding split than PL. Correct?
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Post by Cormac on Dec 4, 2020 23:44:11 GMT -5
looks like more of a bodybuilding split than PL. Correct? I think that’s pretty accurate. I do try to get most of the volume in on the main lifts like 8x3 or 6x6 on bench etc but I guess a standard theme of my training over the years has been doing a decent amount of accessory. I do remember Woody used to mention the principle of specificity for powerlifting training and I think for optimal results he was right. In order to get the best powerlifting results I probably do need more focus on the big 3.
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Post by Cormac on Dec 4, 2020 23:50:24 GMT -5
This weeks training so far
Day 1
Bench 92.5kg - 8 x 3
Barbell row 75kg - 3 x 8
Z Press 3 x 10
Rear delt fly 3 x 10
Day 2 Deadlift 190kg x 2 155kg - 3 x 6
DB split squats 3 x 10
Hanging leg raise X 13,11,10
Shrugs 60kg x 12 70kg x 12 75kg x 10
Kettlebell curls 3 x 10
Day 3
Chin ups 4 x 6
Bench 87.5kg - 6 x 6
Towel rows 4 x 10
Y prone raise 4 x 10
Notes. I still have my second deadlift day to finish up over the weekend. Overall a decent week, deadlift is coming back slow and steady and I’m managing to increase the weight for bench volume each week.
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Post by Cormac on Dec 7, 2020 0:09:00 GMT -5
Day 4
Bench 95kg - 3 x 5
Barbell row 60 x 10 70 x 10 77.5 - 3 x 8
Single arm Z press 2 x 12
Curls 3 x 10
Y prone raises 3 x 12
Notes. Was supposed to be a deadlift day but I didn’t get in until after 10pm and didn’t want to wake the neighborhood up. Bench is feeling solid. Training almost exclusively in the 70-85% range.
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Post by Cormac on Dec 9, 2020 2:12:51 GMT -5
Day 1
Bench comp pause 100kg x 1 105kg x 1 110kg x 1 95kg - 5 x 3
Barbell row 60kg x 10 70kg x 10 80kg - 3 x 8
Single arm z press 16kg - 3 x 8 each arm
Y prone raise 3 x 10
Notes - good long pauses on bench tonight. By far the heaviest I’ve gone in a long time. Was good to see where I’m at relative to my goals and managed to get decent work in after the heavier singles. I’ll keep it more moderate weight for the next while and hopefully the next time in try singles I’ll have added another 5kg.
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Post by Cormac on Dec 9, 2020 21:39:42 GMT -5
Day 2
Deadlift 195kg x 2
160kg - 12 x 1 EMOM
Split squats 20kg x 10,8,8 each leg
Shrugs 60 kg x 10 80kg - 3 x 10
Curls 3 x 12
Hanging leg raise (trying to touch the bar) X 8,8,10
Notes. Standard day. Got a little bit out of position on my top set. Have some work to do on setup still. Been lifting with straps due to how cold my shed is during winter and it feel a lot different compared to over under.
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Post by Cormac on Dec 11, 2020 21:00:58 GMT -5
Day 3
Bench paused 90kg - 5 x 4
Barbell row 60kg x 10 82kg - 3 x 8
Single arm Z press 16kg - 3 x 9 each arm
Rear delt fly 3 x 10
Side raises 3 x 10
Notes. Medium weight bench press day. Working with roughly 80% of my current 1rm pause bench. My plan is to now get a third day of bench in each week. Likely it will be on my light deadlift day, to make it a full upper lower split. Since I currently do a heavy and medium pause bench day currently I think it makes sense to do a lighter close grip day for my third bench of the week. Perhaps the 70-75% range.
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