Mon, Oct 5th

Posted on October 5, 2009 by Colm

Workout of the Day:
Strength Work
5-5-5

then

15-12-9
Overhead Squats, 45Kg
Push Ups

How to Start Back Training after a Layoff – Lyle McDonald
Muscle Ain’t Fitness – Andrew Heffernan

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26 thoughts on “Mon, Oct 5th”

Robbie on October 5, 2009 at 07:18 said:

Impressive lift from the Garvatron. Well done dude!
I will be down tonight to start getting frickin Huge!!
Colm on October 5, 2009 at 08:16 said:

Right, some rambling thoughts on individualised strength training.

Hopefully by now you’ve an idea of what your weaknesses are, so it’s time to attack them.

If something really, really sucks, say a 100Kg Back Squat and only a 50Kg Front Squat, then it might be worth your while hitting this twice a week until it doesn’t suck anymore.

If you’ve two things you’re poor at, e.g. deadlifting and benching, hit these as your priority lifts – do them when you’re fresh, and allow your metcon to suffer for a wee bit as building up this strength is more important.

I’d also suggest that once a week, hitting the lift/lifts you really love to do. I mean if you’re not having fun, why bother?

For Olympic lifts, work up to a max for the day, then hit 5 or so singles at 85% of that. If you’ve a particular weakness, ask us what assistance exercise you should throw into the mix. If you arm pull, clean/snatch pulls could be a good one for you. Afraid to get under the bar, tall cleans/snatches are in order.

Finally, make sure your coach is watching you lift. You’re paying for coaching, so use it!

Any questions please post away.
Sue on October 5, 2009 at 09:15 said:

Hey guys,

On saturday for ‘Amy’ I did 3 rounds at 30kg and then 2 rounds at 27.5kg.

Thanks.
Eamonn on October 5, 2009 at 10:59 said:

Has anyone here used Kettlebells from http://www.irish-lifting.com/ ? Thinking of ordering some and wondering what they are like.

Not sure what combination to get at the moment. 1×24, 1×32 and probably 2×16. 16′s for my sisters and I can use two of them at once for metcons, cleans&presses and crap like that.

Last time I checked I couldn’t do american swings with the 32 but after project hugening I should be able to fling the thing about.
Tom Gannon on October 5, 2009 at 11:27 said:

Eamonn I work for Irish-Lifting, I can hook you up but I know we are out of 24kg’s. Waiting on a container from China but have a few lined up for people, let me know what you want and I’l see what we can do
Eamonn on October 5, 2009 at 11:58 said:

Oh yeah I forgot about that. Cool beans. I’ll have a think about what combination I want and I’ll let you know.
Scott Jenkins on October 5, 2009 at 12:17 said:

Congrats on the deadlift Garvan, good to see your getting stronger still. You have 200k in there.
Tom Gannon on October 5, 2009 at 12:20 said:

Hey Scott are you bookface??

I reckon I will deadlift tonight, ooooh lumbar curve!!! Then the wod, then some pnf

Of course if the lads think I should do something else then I will do that. Oh and warming up with some strict pullups.
Eamonn on October 5, 2009 at 12:27 said:

Hey Will, any idea when those calipers will arrive?
Double D on October 5, 2009 at 12:33 said:

Hey Garv great lift.Ticketyboo buddy
Pixie on October 5, 2009 at 12:48 said:

Hey Eamonn, you ever get that Magnesium I left at the gym for you?
Eamonn on October 5, 2009 at 12:52 said:

Hey Pixie, ah cool thanks. I didn’t realise it was there. I’ll pick it up this evening. How much do I owe you?
Pixie on October 5, 2009 at 13:54 said:

€25 for yours Eamonn and Colm owes me €35.
Bobby on October 5, 2009 at 14:55 said:

You owe me €25 as well Eamonn, leave it up at the gym and I’ll pick it up on Saturday.

I see now why Will asked Garv to come deadlifting with him and his brother. State of mind indeed. Looks like your paleo and zone are paying off Garv…
Eamonn on October 5, 2009 at 15:36 said:

Sure thing Bobby. I just need that perscription for a ‘bucket load of roids’ first. Be sure to write it exactly like that. I’ll be huge.
Scott Jenkins on October 5, 2009 at 15:56 said:

Hello Tom, no Book Face for me, that site causes enough trouble when your not even on it let alone being a member.
Lisa on October 5, 2009 at 15:59 said:

Well done Garv! Nice work!
Dale on October 5, 2009 at 16:03 said:

can’t make training tonight little lad is sick and wife is working , Eamonn ive bought the kettelbells of them they are good .
Tony on October 5, 2009 at 16:34 said:

Well done Garv, nice lifting!
I’m trying to track down my copy of “Every second counts”, one of ye has it. Anyone?
garv on October 5, 2009 at 16:41 said:

zone(beer) and paleo(lollipop) have definitely helped bobby.

are we meauring up for hugening/smallening today? i cant make it up for a full hour unfortunately
Ed Flood on October 5, 2009 at 16:58 said:

Serious lifting there Garv, I like the pre-lifting ritual too. This is something I’m severely lacking from my current programming!
Paddy on October 5, 2009 at 18:20 said:

Great lifting there Garvan crime better find a place to hide with strength like that!
Ed Flood on October 5, 2009 at 18:52 said:

I think he should jump around like that before interviewing a perp. This should streamline the getting of answers.
Eamonn on October 5, 2009 at 20:57 said:

Oops forgot the magnesium , sorry Pixie. I’ll drop the $$ in when I’m down next, either tomorrow or Wednesday.
Will Walshe on October 5, 2009 at 21:17 said:

Jason: Deadlift 110kg, 4:50 (20kg)
Eoin O’K: Deadlift 150kg, messed up rep scheme
Stephen: Deadlift 160kg, 3:43 as rx’d
Tom: Deadlift 105kg x 5, 6:11 (30kg)
Eamonn: Front Squat 70kg, 7:56 (40kg)
Jeff: Squat 125kg, 8:15 (30kg)
Damien: Squat 100kg, 12:22 (40kg)
James: Squat 110kgx3, 2:38 (30kg)
Louise: Deadlift 95kg, 6:13 (25kg)
Brendan: Deadlift 100kgx3, 9:28 (25kg)
Marianne: Front Squat 32.5kg, 4:05 (15kg front squats)
Eoin: Deadlift 120kg (disgracefully easy), 7:52 (30kg)
Amro: Deadlift 100kgx3, 5:45 (25kg)
Pat: Squat 110kgx5, 8:07 (40kg)
Sofia: Front Squat 32.5kgx3, 10:00 (15kg, knee pushups)
Paddy: Front Squat 55kgx5, 6:28 (35kg Front Squats)
Pixie: Squat 100kg, “Amy” as rx’d in 10:28
Robbie: Squat 70kgx5, 9:55 (30kg)
John: Press 55kgx5
garv on October 6, 2009 at 02:38 said:

louise 95kg deadlift thats gotta be the best power output/body weight in the gym.

nice work to all!

26 thoughts on “Mon, Oct 5th”

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