Irish Strength

[Zach Coulter]

I saw this site, registered and forgot about it months ago. I figure I'll start a log here too :D I have my first AW comp on Saturday, so I wont be doing much until after that, but I'll post my last 2 workouts for a start.

March 15th
Squats
265x5
265x5
265x5
265x5
265x5
265x5
265x5
265x5
265x5
265x5

These felt great, but I also had far more rest between the sets than I normally do. Normally, there is less than 2 minutes between sets, but this time I was squatting and helping my brothers move some stuff around the shop(they did most of the moving though ).

I also played with my 50kg KB again. Wasn't feeling the push presses today, but I decided to try and swing-throw it. I ended up getting over 10ft and about 7-8 throws over 7'6". A strongman comp I'll be competing in in July will have the weight for height and I figure that if I can get some FULL swings in with this 50KG weight then I'll manhandle the 50ishLB weight for the comp. "FULL swings" meaning a swing all the way overhead and controlled for reps with either hand.


March 16th
Was supposed to be press day today but I figured I'd turn it into an "arm" day. I haven't said that in over 2 years I'll be starting into a program Frank gave me(though I doubt I'll actually follow it to any degree of strictness Frank I never end up following any program strictly)

2 DBOHP(strict)
75'sx3

Hammer curls
60'sx5/5
55'sx5/5
50'sx5/5

FULL hammer curls
35'sx5/5
45'sx5/5
40'sx5/5
35'sx5/5
30'sx5/5

Messed with the EZ curl bar

Reverse grip Bench
135x10
135x6(feeling wierd on my elbow)

CGBP
135x4
135x10

Messed with the cable pulley machine in some AW positions.

My arms were very pumped. I gave them a good ice-water soak when I got home.

[goergen1]

Zach, welcome to the board. It is great to have you here. I'm looking forward to seeing more of your training.

[Bert Sorin]

Welcome Zach, nice to have you here.

[Zach Coulter]

Thanks guys :D

Squats
270x5
270x5
270x5
270x5
270x5
270x5
270x5
270x5
270x5
270x5

[Zach Coulter]

My elbows are still sore, so I didn't end up doing any bench tonight.

2 DBOHP
75'sx3(last rep was push pressed)
60'sx10(strict)

Hammer curls
60'sx5/5
55'sx5/5
50'sx5/5
45'sx5/5

FULL hammer curls
40'sx5/5
35'sx5/5
30'sx5/5

Did a few pullups off a ledge, some assissted OAC's and decided to hit the road. My elbows were nice and sore by this time. I'm also almost positive that I did more hammer curls-wise, but I forget exactly what weights I did 2 sets on so I'll just leave it as is.

[Zach Coulter]

Had squats again today. I was crunched for time and thanks to a headache that has been raging since my first class started 8hrs ago, I was not able to get into any kind of intense enough mindset for a 10x5 squat session. So instead I went heavy.

315x3
335x2(my best ever before today was 325x1)
350x1(I loaded up 340 but I've always said that I'd be good for 350+ fresh so I decided to prove myself right... it was a grinder)
315x3
315x2

I went after 2HP next. Weights include the apparatus and plate weights, I don't know how much the loading bar weighs but it's a safe bet it's 3-5lbs.
141x1
161x1
171x1
181x1
190x0(off the ground 1-3" though!!!)
171x5 singles

Did some RT work also
134x2 righty and almost 1 lefty
112x20/20

Thumbless RT work
97x20/20

Big improvements on these lifts. 200lbs is a BIG lift on the 2HP device for any age/weight/handsize/etc so getting 190 off the ground is a very good thing for me.

[Zach Coulter]

I messed with my RT yesterday and today.

Yesterday was 122x20/20

Today was 119.5x20/20

I'm hoping a high rep scheme will help me out more than heavy singles, though I'll end up doing both I'm sure.

[Zach Coulter]

Played with my grippers today. Closed Lipinski's 163lb PDA 190 and had according to my spotter I could've grabbed a penny out of his hand with the second attempt. Came close to CCSing my 140 RB210, that's entering easy #3 territory Also missed my 155lb RB300N by a hair after everything.

I've really been playing with my hammers lately which has really hindered all my grip training, but apparently working with really heavy hammers is helpful to gripper closing. It must be. I haven't trained grippers seriously in months, but I have been working my levering and wrists fiercely. Anyway, I've been getting some heavily cheated full levers in with my 25lb loadable hammer. I could barely hold the damned thing up when I first started playing with it, now controlling it that way is no problem and I can begin to focus on the lever.

[Zach Coulter]

Ok, I was super tuckered out today. For whatever reason, I was hot, fatigued, tired AND I was hungry. Anyone whose ever worked with me while I'm hungry knows what an unproductive jerk I can be, but it's not my fault. I'm just really flipping hungry. That is why this session was cut short. I also think that I was demoralized early on by how much my bench is sucking right now. I haven't benched in 2 weeks and it shows.

2DBOHP
75x3/3 (not strict)

Flat bench
135x12

CGBP
225x3
235x3

Flat Bench
255x1(tough)
225x5

Decline bench
255x2
225x5
225x5

I think I did more sets of flat bench but I can't remember.

Did some curls next and by this time the hunger started kicking in.

Hammer curls
65'sx5/5 (these actually felt good)
60'sx5/5
55'sx5/5
50'sx5/5

Full Hammer curls
45'sx5/5
40'sx5/5
35'sx5/5

And I called it a night here.

[Zach Coulter]

Front Squats
135x5
135x5
225x3 singles
245x1
265x1
285x0(would've had 275, I wasn't strong enough for this one)
265x0(still wiped from the 285 fail)
225x4

Back Squats
320x2
320x1(failed the 2nd rep)
230x20(I think I could easily do 245-255 for 20 right now. My legs were begging for more weight but my conditioning wasn't there today)

Rolling Thunder
132x 5R / 3L
127x 10R / 7L

[Zach Coulter]

I have a headache today, and I just feel burnt out mentally and physically. Nonetheless, I had a decent workout today.

2DBOHP strict
60'sx10

CGBP
135x20

Flat bench
225x3
205x5x5

Hammer curls(Everything over the 65's had a bit of upward shoulder movement but I made sure my bi's and brachioradialis were doing most of the pulling)
70'sx5/5
75'sx5/5
70'sx5/5
65'sx5/5
60'sx5/5
55'sx5/5
50'sx5/5
45'sx5/5(from here down were full hammer curls)
40'sx5/5
35'sx5/5
30'sx5/5

Chins
BWx5

Hands-touching pullups
BWx3

Pullups on a 2" square bar(all were pretty slow)
BWx2
BWx2
BWx2
BWx2(these were with a wider grip)

Assissted One Arm Chin holds at the top
BWx2/2 (these were held for 2-5 seconds, couldn't do much more after everything else)

[Zach Coulter]

I decided to deadlift today instead of squat. I haven't deadlifted in awhile and it has always been my favorite lift and I want to get back to deadlifting regularly. Last time I pulled I did 405 sumo for a few doubles and a triple if I remember right. I only went sumo because my back was bugging me, not the problem today. I pulled conv.

225x2
315x5
335x5
365x5
385xhover (sumo)
385x1(sumo with a belt)
385xhover (conv.)
365x5
315x5(1 rep was done thumbless and the rest were DO)

I used to have a very SLDL-type of form due to my severe lack of leg strength. I can get lower at the start and benefit from leg strength now. I at least hovered what I couldn't pull today, that in itself is a PR. I used to go heavy almost every time I pulled, I wont be so brash this time around. 5's, 3's and 2's will be common unless I'm feeling strong or haven't pulled heavy in awhile.

I did some work with my 2.5" PVC wrist roller afterwards... wow. FRIED again.

[Zach Coulter]

I did some Easter AW pulling and I paid the price in pain today. I had a very easy(it would've been without the pain anyway) workout tonight.

2DBOHPress strict
65'sx8

Flat Bench
210x5x5

Did some pathetically light curls and was done for the night.

[Zach Coulter]

Did some squats today and decided to do some high reps. I didn't feel mentally ready to test my maximum reps with BW, so I did the next best thing: A 10x10 set with 205, 8lbs more than my BW.

Front Squats
135x5
225x1

Back Squats
315x1
315x1
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x15(tried for 20, but wasn't there mentally)
205x5

This was by far the hardest squat workout to date. My heart was racing at set 3 and I was slightly dizzy after sets 3 and 4 and decided that I would give myself ample rest between sets. At least I will at first. I thought of yet another way to train for the 100 rep squat also. I will try to do this for the next few weeks, possibly months if I am capable and it turns out I make gains.

Do a 10x10 set but try to do a 20 rep squat after set 8. When I can get myself to do the 20 reps at the end of the squat session and do the session with less than 5 minutes between sets, I'll add 5lbs to the total and try to do the same. Once I feel I hit a wall weight-wise, I'll try to add reps to the last set instead of adding weight. I felt I hit a wall mentally on the 5th set because my last idea, to do 10x5, got me used to 50 reps, not 100. This will get me used to 100 reps and help me add weight.

[Zach Coulter]

Bench and bi's today. Elbows are still a bit sore from my Easter AWing but they are getting better.

2DBOHP
75'sx3

Flat Bench
135x10 (CGBP)
225x5
225x5
225x5
225x5
225x5

Incline Bench
135x5 paused
145x5 paused
155x5 paused
165x5 shorter pause
175x5 no pause

EZ curls
75x10 at each hand position
65x10 at each hand position

Hammer curls(not full)
50'sx5/5
45'sx5/5
40'sx5/5
35'sx5/5
30'sx5/5

Messed around a tad with some pullups on a 2" square bar but only a few doubles.

Biceps are the wierdest thing; they are super pumped from beginning to end of my bi stuff and right now, only 1 hour later they are perfectly fine. I was pleasantly surprised that I did 225 for 5x5. I don't often go above 3-5 reps and I usually go heavier but I decided to work up with 5x5 for a few weeks to see where it takes me. Definitely only going up to 230 next workout however.

[Zach Coulter]

I've changed up my splits training routine completely in hopes that it will break the plateau I seem to have reached. I think it's working very well right now. I'm definitely getting closer to a full gymnastic split

I was going to squat today, but I just wasn't there mentally. Instead, I did some 2 hand pinch and played with my 50kg a bit.

2HP
41x1
91x1
141x1
161x1
171x1
181x0
181x1
161x5
171x2

I weighed my setup with what I thought was 171 and it weighed out at 179. I weighed it 3 times on a bathroom scale and it averaged at 179. So all of the weights I have been using actually should be 8lbs higher. Which means that the 190 I broke off the ground a few weeks ago was actually 196-198. For my size, that is a damned good pull.

[Zach Coulter]

Bench/arm day again. I did have a small squat session between this bench session and the last, but I didn't post it because it was so incredibly dizmal.

2DBOHP strict
75'sx3
75'sx2

Flat Bench(was going to do 235x5x5 again today but I am just not feeling it. SUPER burnt out right now... just... want... rest...
135x10
230x5
225x5

Incline Bench
185x5
185x5
175x5
175x5
175x5

A bunch of chin ups and assissted one-arm pulls with some weighted chins thrown in.

Hammer curls
60'sx5/5
55'sx5/5

Full hammer curls
50'sx5/5
45'sx5/5

Preacher curls
40x5/5
45x5/5

And done.

[Zach Coulter]

2DBOHPress strict
75'sx3

Flat Bench
135x10
225x3
255x2
265x1(and it actually was reletively easy all things considered)
245x2

Incline Bench
185x5
205x3
215x2

Some Assissted OAC's and some pullups and chinups, some curls and done.

I had a good pinch workout today as well. Finally got my two 2" thick 28.9lb steel discs. That lift has been a long time coming. I've had them for damn near 2 years and haven't been able to lift them until today, and completely burnt out as well.

I had a grip comp on Saturday that I'm still feeling the effects of. I ended up winning the lightweights and coming 5th overall. This REALLY surprised me and several others as no one, not even me, expected me to do so well. It was a pretty good crowd for a grip comp too, 17. 20 guys is a big comp so 17 is pretty darned good. I managed a Tuck planche press to handstand, a ring finger chinup, and my first proper human flag on both sides after the comp at a BW of 195-200. There was another guy there, a school teacher no less, who was doing human flags at 225-230lbs and managed to press the 172lb Inch DB right after. Beastly.

[Zach Coulter]

I squatted yesterday but apparently forgot to post it. Here it is:

Back squats all
135x5
225x5
300x2
350x0(if I had been motivated and not beaten down/burnt out I would've had this one)
300x1
245x10(could've done 20, again, if I wasn't such a lazy pussy...cat that day)


Today's bench workout

2DBOHPress
75'sx3

Flat Bench
135x10

Incline Bench(I just realized my next strongman comp has a 230lb log press for reps as the first event, I figured I should try to work towards at least one rep )
205x3
235x1(10lb PR)
205x3
205x3
185x5
185x5
185x5
135x5(narrow grip, elbows touching the sides all the way down and up with a 1 second pause and breathe at the bottom)

Hammer curls
60'sx5/5
60'sx5/5(both sets were decently strict with virtually no swinging until the last 4 or so reps of the 2nd set, big improvement here)

Full hammer curls
50'sx5/5

Some back pressure training and then 1 set of 10 chins and 1 set of 7 pullups.

[Zach Coulter]

I've got a nice deep sunburn on my shoulders right now, so hopefully I'll be able to squat without gut-wrenching pain by tomorrow or Thursday.

Bench and Bi's today

2DBOHPress
75'sx3

Incline Bench
135x5 paused, close grip
155x5 paused, close grip
240x1 pr
225x1
185x5
185x5

2DBOHPress
60'sx3
65'sx3
70'sx2(stumbled on the 2nd rep and lost all mental momentum)

Heavy Hammer curls
60'sx5/5
60'sx5/5(both sets decently strict but with shoulder movement)

Full hammer curls
55'sx4/4 sloppy, but with very little swing
50'sx5/5

Spider curls
75x5 CG
75x3 Wide grip
75x5 CG
75x5 Wide grip

Some AW-type back pressure movements with a 60 and a 55 afterwards. The 60 was just too heavy today.

I then did a bunch of assissted one arm chins. Getting much much better at these. My arm strength is really coming up, however slowly.

[Zach Coulter]

Was thinking about squats today, but nope. I deadlifted instead.

225x2
315x1
365x1
385x1
390x1
395xhover
315x5
315x5(My back gave me its "I'm done" signal by tightening up on me during this set. I listened.)

2HP
141x1
161x1
171x3"
171x0
161x5 singles
171x0
Then a few more singles with 141.

After a bit of stretching the back I gave my RT handle a pull, 132 was all I could muster. Not bad considering its my best ever pull on that damned thing.

2.5" PVC Wrist roller both ways with 125, then 135.

[Zach Coulter]

I visited Brouse and the regulars in Kzoo last Saturday. Good times. I'm either way stronger than I thought, or fooling myself completely. I flipped his 750 tire 10ish times, pretty sure it was at least 10 though. That means it's probably the easiest 750 east of the Mississippi. Did some farmers up to 205/hand for 200 total feet with 2 good 50ft runs and some stop/starts thrown in. The grip wasn't a problem in the first 50 or the last 50, but was in the middle for whatever reason. Played briefly with a 200lb sand-filled keg. Brouse was getting all "don't drop it" on us so I didn't bother trying to press it. Did some grip stuff, nothing amazing. I tried some very painful and very slick 35's and managed to break the ground with them ever-so-slightly. Grip was too shot by the time I got my hands on some slightly easier ones. Also did some Atlas stone lunges that everyone else pussed out on and a few sandbag lunges. I like the way those make my ass feel, so I'll be doing more of those.

All the above was posted simply to explain why my workout was rather light and easy today, but still productive.

2DBOHPress strict
70'sx3
75'sx1 strict
70'sx3
70'sx3(some torso movement)

Incline bench
135x5 paused
165x4 paused (I actually bitched out on the 5th rep, probably because I was using an unfamiliar grip and breathing wierd on purpose)
185x5
185x5
185x5
185x5
185x5(finally managed 5x5 with 185, took probably 30ish minutes but I did it)

Preacher curls
50x5/5
50x5/5
50x5/5(some leaning back on the up motion)

Some back pressure training with a 60 and I was done for the night.

[Zach Coulter]

I squatted yesterday, but it wasn't anything special and was cut short thanks to a timing error on my part(gym was closing earlier than I expected). I felt pretty good and attempted 365 and failed but felt strong all the way down to parallel. It was just past parallel that I realized it wasn't going back up. I did some wrist roller work up to 185lbs and played with my 126 DB. Getting better with that thing everytime I touch it.

Today's workout:

2DBOHPress strict
70'sx3
70'sx3
75'sx3

Incline bench
225x1
135x5(CG with pause)
155x5(CG with pause)
185x3(CG with pause)
205x3
205x3
205x3

Sternum chins
BWx5
+10x5
+25x5(from this point on they were just with me getting my chin over the bar)
+35x5

Hammer curls
60'sx5/5
60'sx5/5

Some back pressure work on the preacher bench and some other preacher curls afterwards. Nothing too voluminous today.

[Zach Coulter]

Tried to get out to squat today and yesterday, wasn't happening. Had to lay a floor saturday, fixed my brother's truck Sunday and had to work today. I will squat tomorrow.

2DBOHPress
70x4 STRICT
70x5 (last 2 were push pressed)

Flat bench
135x10
205x5
255x1
205x5(my bench form finally "clicked" for me right here like never before. I was DIALED IN)
205x5
205x5

some assissted OACs, some back pressure work and some curls and I was out.

[Zach Coulter]

Squats today
135x5
225x5
305x3
325x1
305x1(failed the 2nd)
295x3
275x5

Nothing crazy today. It always seems I have to rush out of a squat session for one reason or another. This one was a possible medical emergency that ended up being a simple infection, so no worries.

[Zach Coulter]

Bench/arm day again

2DBOHPress- strict
70'sx3
70'sx5

Sternum pullups
BWx5
+25x5(these were actually just a hair out from touching my sternum, the first two reps touched. From here on out they were simply with me touching my chin to the bar)
+25x5

Chins
+45x3
+45x3
+45x3

Sternum Pullups again
BWx5

Flat Bench
135x10
205x5
225x3
205x5
210x5
215x5
220x5
225x4+1 assisted rep
135x20

Bent over BB rows
120x10
170x8
190x6
210x5
170x8

[Zach Coulter]

It would appear, yet again, that I have forgotten to post my last squat workout from last Tuesday. Wow. I'm forgetful. I don't remember what I did, but it was a low volume, higher weight session with fewer reps and more sets.

2DBOHPress(You know what? I'm just going to call these DB Olympic pushpresses from now on. I use torso movement, but my legs are straight the whole time)
75'sx3
70'sx3

Flat Bench
135x10
205x5
225x5
225x5
225x5
225x5
225x5

225x5x5 is a pretty big PR for me and I owe it all to my bench form finally clicking last week.

Did some preacher curls with a 60 and 50 and then did some weighted assissted OAC's up to +45lbs.

[Zach Coulter]

Had a get-together at Larkin's today. Everytime I go there I leave with a new-found lust for strength. Re-energized as it were. I managed to get 405 in the deadlift again, but couldn't do it without a belt. I'm extremely disappointed at how hard it was each time I pulled it. It should be far easier than it was by now and I will be deadlifting regularly again. I came sub 1/4" on 2 BB grippers that were(I'm told) harder than the MM1. Those BB's really like to bind up at the last little bit. I really just need to get my set down again and I'll have that MM1 in the bag. I pinched 163ish on my device and did some light levers. A bad time cannot be had at Larkin's gym.

In preparation for Nationals, I did some rear weaver levers with a hammer when I got home. Managed to work up to my 12lber and get at least one solid rep in. I'm fairly certain I will be doing better on this event at Nationals than I did at Gripmas last year.

[Zach Coulter]

Had a lighter workout today. I figure I should take it easy these next few weeks here since I have a strongman comp on the 18th and my comp on the 25th.

DBOlympicPP
75'sx3
75'sx3

Paused CGBP
135x5
155x5
175x5
205x5
225x2+1 forced rep

Did a few pullups and was out of there.

[Zach Coulter]

Back squats today
225x10
245x8
265x6
285x4
305x1(was going for 2 as you probably guessed, wasn't to be)

My next attempts were going to be 325x1 and see how many singles I could get. I've decided to stop trying to go heavier every workout and to just build up strength in the 3-8 rep range for the next month or two to see where it gets me. The 10 and 8 rep sets were pretty easy and the 285x4 took a bit out of me. I could've made this 20, 10, 5, 5 with the same weights if I hadn't wanted to hit 300 in this workout.

[Zach Coulter]

A lighter bench session focusing a bit more on explosivity and tricep strength.

2DBOHP strict
75'sx2+1 push press
60'sx4

CGBP- paused
135x5
185x5
205x5
225x2(failed the 3rd when it started going towards my head!)
205x3
135x12

Flat Bench
185x8
205x6

Hammer curls on preacher bench
50x5/5
50x5/5
50x5/5
40x5/5
40x5/5

A few pullups and I was done.

[Zach Coulter]

I may have torn my ACL on an Axle C&J attempt at WNY's strongest man today. I'm not in pain, I can put weight on it, but the knee is wobbly and has just the very slightest hint of soreness at the moment. Wether that will change tomorrow or not, I do not know.

[Zach Coulter]

Squats today

135x10
135x10
225x8
275x1
275x1
135x10

Decided to test my knee today and see what I could do. Wanted to make sure I wasn't being held back mentally yet. I am. The weight was reletively easy but on the 2nd rep of 275 on both sets I dropped it while halfway up. I think it was a combination of strength/being afraid. Either way, I got a tiny taste of what I'll be in for in a few weeks when I can start squatting again:mad::mad::mad:Physical therapy will begin around 8/26, by then I, according to what I've read, should have 90 degrees of flexion in the knee and be able to extend it a bit. My goal is to be at 95+ degrees and exceed the expected extension by that date.

It's weird, I'm forced to play the waiting game right now as surgery is next week. I have gone from being slightly worried, to anticipation, and now to excitement. I'm excited to get to work and get my leg back to 100%, damn the pain involved. From what I've read, you almost get what you give in the rehab. If you bust your ass hard, you reap the rewards. Then again, if you get lazy, you reap only consequences. I plan on surprising a few people.

Don't worry, I wont be stupid about this. I'm serious about coming back 100%. Serious enough to exercise self-restraint if I have too, not something I'm used to.

[Zach Coulter]

Modified axle floor presses
120x5
140x5
170x5
190x5
210x5
220x4-5 singles

Aside from being unable to properly bench for awhile, I am actually starting to like this movement. I can feel my arms getting stronger doing this as opposed to regular bench and when I combine this with the Z-presses, I think I have a winning combo. I've always wanted a big overhead more than a big bench anyway.

Dips
BWx10
BWx10
BWx10

I did some quad isos, 30 reps held for 5 seconds at maximum contraction, and a few leg lifts.

And done for today.