i agree, deifnetly gotta be doing something right lol

Coop_de_Ville wrote:162.5kgx3 PB
102.5kgx3 PB

Also very pleased with the bird I have been chatting to, she is very keen and likes my lycra bob sleigh race suit, shes even asked for private viewing!

Some nice PB's there How was the private viewing?

Nice one boyos. The private viewing will be next week sometime, apparently she finds scouse really dirty so all i need to do is talk like one of the scum you find down at the shops with their hands down their pants saying things like "eey giiiiirl giz uz urrr numbeeerr" and she will be mine do what i want with.

Coop_de_Ville wrote:Nice one boyos. The private viewing will be next week sometime, apparently she finds scouse really dirty so all i need to do is talk like one of the scum you find down at the shops with their hands down their pants saying things like "eey giiiiirl giz uz urrr numbeeerr" and she will be mine do what i want with.

lol

best practice the talk then

Haha love it!

Coop_de_Ville wrote:Haha love it!

I couldn't listen to it at work, but the title seemed apt - Will have to check it out properly later

Week 6 (De-load Session 1)

Have been resting all week feeling more recovered each day.

1.A Squats (Full Depth)

Barx8
40kgx5
60kgx5
80kgx5
100kgx5
120kgx5

140kgx5
140kgx5

2.A Bench Press

70kgx5
85kgx5
85kgx5
85kgx5
85kgx5

3.A Pull Ups

BW x5x5

Pleased because what is now considered as an easy session would have been ball busting only a few weeks ago.

Good stuff mate.

Session 2 (Deload week)

1.A Deadlift

60kgx5
100kgx5
120kgx5
140kgx5
160kgx5
170kgx5

All good, nice and easy

2.A Shoulder Press

20kgx5
40kgx5
50kgx5
50kgx5
50kgx5
50kgx5
50kgx5

3.A Power Clean

60kgx5
70kgx5
80kgx5
80kgx5

Felt really snappy.

4.A Chins

BWx5x8

5.A Bench Press

80kgx8
80kgx8
80kgx8

Once again pleased with this being an easy session.

Start of a new cycle, really looking forward to the results of it. Plus it is a really fun set up.

Session 1 (Week 1)

1.A Box/Bench Squats (2 second pause on box)

Barx8
60kgx5
100kgx5
140kgx1

150kgx6
155kgx5
165x4kg
155kgx5
150kgx6

Loving the pyramid, really tough but great fun. Fookin love box squats!

2.A Bench Press

60kgx5
80kgx1

85kgx6
90kgx5
92.5kgx4
90kgx5
85kgx5

3.A Clean Pulls

70kgx3

90kgx3
95kgx3
100kgx3
105kgx3

Nice and explosive.

4.A Pull Ups (Full ROM)

6xBW
5xBW
4xBW
5xBW
6xBW

Tough intro session after the deload last week, but the last time I used the pyramid structure I saw a good increase in both strength and size. Really happy after the session!

Nice one

Box squats are great for explosiveness! Try not to rock too much (virtually impossible to not rock a little bit) and explode off the block/bench, almost like you're going to do a push press - Well that's what I was told anyway.

Do that and it ought to help your sprinting/pushing for the bob

Cheers Ade.
Yes the way I do it is sit down on the bench with a straight back and hold that position for 2 seconds then explode up. So my back is in the same position as it was when i sat down.
The first part of the movement is slow as there is no momentum but then it shoots up and the bar flies up almost off my shoulders. I found when I did in the cycle before last and noticed a good improvement in all round athleticism.

Coop_de_Ville wrote:Cheers Ade.
Yes the way I do it is sit down on the bench with a straight back and hold that position for 2 seconds then explode up. So my back is in the same position as it was when i sat down.
The first part of the movement is slow as there is no momentum but then it shoots up and the bar flies up almost off my shoulders. I found when I did in the cycle before last and noticed a good improvement in all round athleticism.

Sounds pefect - If it's not slow off the deck, you're probably cheating - So sounds like you're not

Looks like a lot of tough volume, be careful you don't hit a wall too quickly.

Yeah, I notice some people do the rocking technique, I don't think coop does which makes it more impressive.

Karlos wrote:Yeah, I notice some people do the rocking technique, I don't think coop does which makes it more impressive.

Doesn't sound like he does so yeah impressive

I think if you go heavy you have to rock your body forward slightly otherwise the weights behind your COG and you'd fall over backwards! ... Perhaps lean forward rather than rock forward is what I mean

Looks like a lot of tough volume, be careful you don't hit a wall too quickly.

Yeh I will watch out but I have calculated it all on my 1RM percentages and I am working at an okay intensity so I should see some good progression but not overly strenuous.

I think if you go heavy you have to rock your body forward slightly otherwise the weights behind your COG and you'd fall over backwards! ... Perhaps lean forward rather than rock forward is what I mean

Ah right okay, probably wont be too heavy until week 4 and 5, but will see how it is then.

Coop_de_Ville wrote:Ah right okay, probably wont be too heavy until week 4 and 5, but will see how it is then.

The alternative I suppose, is to push your knees forward so in the upright position the weight's still over your feet - But that's going to put more weight onto your quads rather than your glutes I would imagine.

Yeh true, something I love about the boxos is the glute involvement.

Nice first session Coop, good exercise choices. What's the plan - 5 week cycle then 1 week deload?

taken me out on box squats by a rep already lol you bastad!! Good session mate, you feeling like all your bobsleigh stuff is on track still? Looks SOOOOOOO fekkin fun i wanna have a go for some serious adrenaline rush

Cheers wiggo, yep 5 week working then deload on the last. The rep range will drop every 2 weeks so volume is going down whilst intensity is going up so should cover the whole strength spectrum.

Cheers Ash, yeh i definitely feel that the more strength work I do the faster and more explosive I feel both jumping and sprinting. Cant wait for trials to see what I can do. Arrr man it is a crazy crazy feeling going down in a sled, scariest thing I have done for sure, but at the same time the best thing I have done.

Session 2 (Week 1)

1.A Deadlift

60kgx5
100kgx5
140kgx5

165kgx6
170kgx5
175kgx4
170kgx5
165kx6

Nice set, all smooth. I was thinking today I was struggling with 170kgx3x2 a few months ago, so very pleased to have this as an intro/lighter set for the new cycle.

2.A Muscle Clean to Press

50kgx6
52.5kgx5
55kgx4
52.5kgx5
50kgx6

Enjoyed these, wanted to vary it slightly as I did straight shoulder press in the last cycle.

3.A Step Ups (Onto box at about 2 foot)

60kgx6 (each leg)

80kgx6
90kgx5
95kgx4
90kgx5
80kgx6

Love step ups! Such a great exercise for functional strength/glute and ham building especially in the lowering phase of the lift and also conditioning as it is great for getting the HR higher!

4.A T-Bar Row

60kgx6
65kgx5
70kgx4
65kgx5
60kgx6

Seem to find these tougher than I should be, maybe it is because of the way I am standing...?

Good session today, really enjoying the volume. The two week of the higher volume should set me up nicely for some building of both size and strength.

How do you like muscle clean and press. Pretty brutal right?

I'm going to do step ups after 3-4 more weeks of single glute bridges.

Coop_de_Ville wrote:Nice set, all smooth. I was thinking today I was struggling with 170kgx3x2 a few months ago, so very pleased to have this as an intro/lighter set for the new cycle.

That shows you've made good progress Coop.

That's a lot of weight on step ups mate. Like you say a really good exercise - I only do them unweighted in my warms ups for activation - maybe I will start doing a few weighted sets.