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Get Swole or Die Mirin'
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jake_j_m
Level 0

Join date: Mar 2008
Location: England
Posts: 3329

CSEagles1694 wrote:
Good shit in here. Plan on competing soon?

CS

x2

would love to see the Irish trio hit up a meet.

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

CSEagles1694 wrote:
Good shit in here. Plan on competing soon?

CS


jake_j_m wrote:
CSEagles1694 wrote:
Good shit in here. Plan on competing soon?

CS

x2

would love to see the Irish trio hit up a meet.


I think my options are a tested meet next January, which from what I gather is pretty strict on depth and everything else, or a non-tested meet around September-ish.

I guess I'll just decide closer to the date because I don't plan on doing anything special for my first meet. I won't cut weight or try and peak or anything, just get on the platform and try to go 200/135/250, which would give me a 585kg total, or something in and around that range. Not in a hurry, I turn 22 in August, so I have a few more years as a junior.

Had a pretty nice pressing session earlier, Peter's was ridiculous though, everybody should check that out when he posts it.

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Wednesday, 4 July, 2012
Klokov Press - Cycle 5, Week 1

Time: 7:11am-8:25am

Weight: 103.5kg

Warm up: Band assisted stretching (upper back, triceps)

1) Klokov Press
*paused*
20kg x2x5
30kg x5
37.5kg x5
42.5kg x5
50kg x7 - PR

2) Push Jerk
60kg x3
70kg x3
80kg x3
90kg x4 - PR
2x1 @ 95kg

3) Military Press
2x3 @ 60kg
2x5 @ 60kg - I guess this is a PR too, I've never been this strict about them.

4) Paused Close Grip Bench Press
60kg x3
80kg x3
100kg x1
110kg x1
122.5kg x1 - PR

Session #2: 4:40pm-5pm

1) Lat Pulldown
5x20 @ #6

2) Band Pull Apart (externally rotated)
50 reps @ mini band


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jake_j_m
Level 0

Join date: Mar 2008
Location: England
Posts: 3329

Very strong session. PR-city.

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Shlitre
Level 0

Join date: Feb 2012
Location: Ireland
Posts: 156

Cheers for the shout out bro. Looking forward to what tomorrow brings!

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Thursday, 5 July, 2012
Deadlift - Cycle 5, Week 1

Time: 6:50am-8:05am

Gym Weight: 103.25kg

Warm Up: Stretching (piriformis, calves), band assisted stretching (hips)

1) Deadlift
60kg x2x2
100kg x2
140kg x1
155kg x5
180kg x5
205kg x12 - PR

2) Back Squat
60kg x3
100kg x1
140kg x1 - hip/back really hurt on this, callled it

3) Front squat
60kg x1
100kg x1 - hurt, had to call these too

4) Front Squat to high box
100kg x1
120kg x1
2x1 @ 130kg
1x1 @ 135kg
1x1 @ 140kg - beltless PR (belted is 155kg x2)

Notes:
Really happy with deadlifts, I think I've PR'd on them every 5/3/1 session so far.


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jake_j_m
Level 0

Join date: Mar 2008
Location: England
Posts: 3329

Stupid deadlifting, as per usual these days.

ps. your collars suck (the one dig I can find towards the awesome gym)

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spar4tee
Level 0

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 6712

Looks like you reached deep into the sauce today. Noice.

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phlegms
Level 0

Join date: Jan 2011
Location: Ireland
Posts: 1708

Sick calf genetics, you could go far in this industry.

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

jake_j_m wrote:
Stupid deadlifting, as per usual these days.

ps. your collars suck (the one dig I can find towards the awesome gym)


We used to have nice screw on ones but they broke. The only downside is that it takes time to reset them and the bar ist stationary for a while, but it's working, so I'll probably just keep doing what I'm doing.


spar4tee wrote:
Looks like you reached deep into the sauce today. Noice.


Thanks, my hip and lower back were really really sore, gonna have to get that looked at if Sunday goes badly.


phlegms wrote:
Sick calf genetics, you could go far in this industry.


Moo.

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Friday, 6 July, 2012
Paused Close Grip Bench Press - Cycle 5, Week 2

1) Paused Close Grip Bench Press
20kg x10
40kg x3
60kg x3
85kg x3
95kg x3
107.5kg x7 - PR

2) Push Jerk
20kg x3
60kg x2
70kg x2
80kg x1
92.5kg x2x2 - PR

3) Military Press
3x4 @ 62.5kg - PR

4) Klokov Press
*paused on traps*
40kg x12 - PR
40kg x2x10

Second session: 5:10pm-5:30pm

1) Lat Pulldown
5x20 @ 80kg

2) Band Pull Apart
50 reps @ Mini band

Notes:
Fun session, happy with my paused close grip progress. I'm also really enjoying overhead work at the moment, which should help it to actually move a bit.


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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Woke up today and could barely move, my hip/back had gotten much worse over the course of the night, went to the gym to try and alleviate some of it but didn't really get much out of it, going to rest until Wednesday, and hopefully then I can do my 3 week for deadlift and squat on Thursday.

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spar4tee
Level 0

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 6712

Take it easy brody. Does it feel tender, stiff, or both? Even if you feel good to go come Wednesday, exercise caution (no pun intended).

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

spar4tee wrote:
Take it easy brody. Does it feel tender, stiff, or both? Even if you feel good to go come Wednesday, exercise caution (no pun intended).


Hip and SI area are sore and stiff, hip is a bit tender. Decided on Wednesday because that skips four sessions, two of which are lower body and then I can get back in for my Klokov press day with some push jerks, military and bench press too, nothing too hard on the lower back.

Also - lol'd.

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Shlitre
Level 0

Join date: Feb 2012
Location: Ireland
Posts: 156

Missed you today brah :'-( xoxox

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Wednesday, 11 July, 2012
Klokov Press - Cycle 5, Week 2

Time: 7:00am-8:15am

Warm up: Band assisted stretching (lats, upper back, triceps), band dislocates

1) Klokov Press
*paused*
20kg x2x5
30kg x5
40kg x3
45kg x3
52.5kg x8 - PR

2) Push Jerk
60kg x2
70kg x2
85kg x1
2x2 @ 95kg - PR, had a lot left in the tank here

3) Military Press
*paused*
3x5 @ 60kg - PR
2x4 @ 60kg

4) Paused Close Grip Bench Press
60kg x3
100kg x1
115kg x1 - came up surprisingly fast, looks good for more PR's soon

Session #2: 5:15pm-5:35pm

1) V-Bar Lat Pulldown
Pin #6 x20
Pin #6 x15
Pin #7x2x8

2) Neutral Wide Grip Pulldown
Pin #5 x2x20

3) Band pull apart (externally rotated)
50 reps @ mini band

4) Crunches
100 reps @ Bw

Notes:
First lifting I've done since last Friday, had a really good one. Definitely a +10%


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Shlitre
Level 0

Join date: Feb 2012
Location: Ireland
Posts: 156

Good sesh considering you're harbouring an injury dawg.

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Thursday, 10 July, 2012
Deadlift - Cycle 5, Week 2

Time: 7:00am-8:15am

1) Deadlift
60kg x3
100kg x3
140kg x1
167.5kg x3
192.5kg x3
215kg x6 - PR

2) High Bar Back Squat
60kg x3
80kg x2
100kg x1
125kg x1
130kg x1
140kg x1
150kg x1 - PR


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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Friday, 13 July, 2012
Cycle 5, Week 3 - Paused Close Grip Bench Press

Time: 7:00-8:15

Gym Weight: 104kg (clothed)

Warm up: Klokov Press, military press

1) Paused Close Grip Bench Press
20kg x20
60kg x2x5
80kg x3
90kg x5
102kg x3
115kg x4 - PR

2) Push Jerk
20kg x3
40kg x2
60kg x2
70kg x1
80kg x1
90kg x3

3) Military Press
1x7 @ 60kg - PR
1x5 @ 60kg
3x4 @ 60kg

4) Klokov Press
1x10 @ 40kg
2x8 @ 40kg

PM Session: 9:05pm-9:35pm

1) Lat Pulldown
Pin #4 x30
Pin #6 x20
Pin #8 x14
Pin #10 x8

2) Wide Grip Cable Row
2x20 @ 70lb

3) Band Pull Apart (internally rotated)
50 reps @ mini band

4) Crunches
100 @ Bw


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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Saturday, 14 July, 2012
Small Workout #3 - Arms, Abs

Time: 10:25am-11:10am

1) Fat Bar Curl
10kg x30
15kg x30
20kg x25
25kg x20
30kg x2x12

2) Rope Pushdown
Pin #2 x30
Pin #3 x30
Pin #4 x25
Pin #5 x20
Pin #6 x15
Pin #7 x12

3) Hanging Leg Raises
3x12 @ Bw

4) Side Bends
3x12 @ 28kg

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Sunday, 15 July, 2012
Cycle 5, Week 3 - Front Squats, Deadlifts

Time: 10:30am-11:45am

Gym Weight: 104.5kg (clothed)

Warm up: leg extension, leg curl, band x-walk

1) Front Squat
*no belt*
20kg x3
40kg x3
60kg x3
80kg x1
90kg x1
95kg x5
107.5kg x3
120kg x3 - PR

2) Deadlift
*no belt*
60kg x3
100kg x2
140kg x1
180kg x1
*straps*
200kg x1
220kg x1

3) 3.75" Block Deadlift
*no belt*
60kg x2
100kg x2
140kg x1
180kg x1
*straps*
200kg x4 - PR, all reps paused
210kg x1
220kg x1
230kg x1 - PR


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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Monday, 16 July, 2012
Small Workout #1 - Chest, Shoulders, Upper Back, Abs

Time: 7:30am-8:15am

Gym Weight: 103.5kg (clothed)

1a) Incline Cable Flies
20lb x25
30lb x20
40lb x15
50lb x12

1b) Band Pull Apart (internally rotated)
4x15 @ Mini Band

2a) Dumbbell Lateral
3x20 @ 10kg

2b) Seated Dumbbell Press
1x12 @ 20kg
1x10 @ 20kg
1x13 @ 20kg

3) Kettlebell Side Bend
3x12 @ 28kg

4) Crunch
100 reps @ Bw

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jake_j_m
Level 0

Join date: Mar 2008
Location: England
Posts: 3329

Good work on the consistent PRs. 'mirin the use of small workouts too.

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Tuesday, 17 July 2012
Small Workout #2 - Legs

Time: 7:25am-8:10am

Gym Weight: 103.4kg

1) Unilateral Leg Extension
6x15 @ pin #6

2) Leg press
3x50 @ 120kg

4a) lying leg curl
3x12 @ Pin #9

4b) SLDL
3x20 @ 60kg

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SamMcLoughin
Level 0

Join date: Oct 2010
Location: Ireland
Posts: 514

Wednesday, 18 July, 2012
Klokov Press - Cycle 5, Week 3

Time: 6:50am-8:05am

Warm up: Military press, Klokov press

1) Klokov Press
*all reps paused, no belt*
20kg x2x5
30kg x5
40kg x1
42.5kg x5
50kg x3
55kg x6 - PR

2) Military Press
*all reps paused, no belt*
2x4 @ 65kg - PR
3x3 @ 65kg

3) Bench Press
*no belt, touch and go*
60kg x3
100kg x1
110kg x5
2x4 @ 120kg - Volume PR

4) Behind The Neck Push Press
*no belt*
20kg x3
30kg x3
40kg x3
50kg x3
60kg x2x5
60kg x10 - Default PR, haven't done these for reps before

PM Session: 5:40pm-6pm

1) Lat Pulldown
3x20 @ 80kg

2) Cable Row
2x15 @ 150

3) Band Pull Apart (externally rotated)
50 reps @ mini band

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