It’s a very time-efficient way to get some good reps in. 60 front squats, 40 power cleans, 20 push presses in 20 minutes. I would feel like a god if I could use 135lb, go for 30 minutes, and make the presses strict instead of push. But that’s not a stated goal…
1 Like
I might have to do 95lbs though bc I can’t clean or press 115
95 would be very respectable. If it helps with perspective, 115 is 64% of my bodyweight. You might feel good going lower than 95. Then again your conditioning in almost certainly better than mine.
1 Like
7/30/21 Friday
Great start to the day. Good session.
Coffinworm Week 2 day 3
Warmup: 3 mins elliptical
10 box jumps
Bench CW: 5x95,145,165,185,
5x165,185, 3x205. Last rep was slow and ass came up a fraction.
Face pull on cable machine 5x10 between benching.
Squat 5x5@165lb felt good.
Dips 5x10 between squats.
Back/glute extension (glute focus MMC) with 25lb, 2x20.
Decline situps, 2x10
Lateral raises, calf raises.
In and out pretty fast, feel fresh.
6 Likes
Fri/sat:
Easy conditioning. Yard work, swimming, walking.
Sunday 8/1:
While watching baby so wife could run,
JV front squats and burpees, 115lb. Untimed, dialing it back while still getting some work in. 36 FS and 40 burpees total.
5x10 single arm DB press 20lb
4 rounds 115lb:
3 rows, 1 power clean, 1 strict press.
1 mile walk with family, 40lb vest.
3 Likes
8/2/21
Coffinworm c1w3
Week 3 is a semi deload. I don’t feel that I need one lol but I can claim that I stuck to the program and just added assistance today… I think.
Squat 5x145,170,190,190,190.
Superset shins-to-bar 5x5
Bench press 155lb 5x5
Superset SGHP 135lb 5x5
Pullups 5x5
Superset dips 5x5
Back/glute raises with 25lb 1x25
In and out fast. Very little rest. Sweating like a pig.
Forgot 10 jumps. I’ll make that up another time.
Feels really good, this style of training. Dips+pullups are such an excellent default movement. Its like eating your veggies, and now you dont have time for triceps pushdowns and curls.
4 Likes
8/4/2021 Wednesday
C1w3d2
Press 5s pro 90, 100,115x5 top set was a grinder, grip was too narrow
Superset with 5x10 face pulls.
Deadlift 5s pro 225, 250, 280x5.
Superset with 5x10 triceps pushdowns.
25 RFESS per side, some with 30lbs, some 20, some 0. These suck and I don’t do them enough. Had to edit this, thought I did 50 because they were so miserable but it was just 50 total, not per side lol. Even worse.
5 Likes
one of the things that really helped my squat over the last 2 years was Bulgarians do them more and do them heavy
4 Likes
Roger that Simo! I hate them and that means I should do them more.
8/6/2021 Friday
CW C1W3D3
Warmup: brisk street walk for a few minutes.
10 long jumps, getting better at these.
Bench Press: 5x95, 135, 155, 175, 175, 175.
Off program: 1x195, 1x205. I felt like dogshit on the 5x but needed to do these. Shoot me JW.
Superset: 5x10 one-arm rows with 50lb KB.
Squat: 5x5@165.
Superset: 5x10 hanging knee raises (legs bent, light work).
Push press 2x10 95lb.
Because @dagill2 . Glad I kept it super light, this was crazy, I have thoughts on it but can’t express them ATM. I need to do more of this.
Couldn’t do another set like that, so:
Strict press, 45lb, 1x30 which was also brutal in a lactic burn sort of way!
Just a note here that I’m absolutely sold on the “50 push, 50 pull, 50 core/1leg” assistance template (or is that accessory? Whatever. The stuff other than main lifts.) Its so self-regulating - if you are beat up, do 50 face pulls or BPAs. If you’re a badass, do 50 power cleans. Either way you check a box for 50 pulls, and you feel better after.
50 shins-to-bar or 50 knee raises - again, still counts either way, choose depending on what else you have going on and how you feel. Even the bare minimum will keep you away from being a sloppy sack of yogurt.
And when you’re forced to train at home, or in a crappy hotel fitness center, you find workarounds in the absence of the good stuff at the gym - and that’s good for you too.
5 Likes
I think it’s 85x3x5 if I remember correctly? Didn’t feel like that much of a “deload” to me, but maybe you listened to Jim’s advice on starting with a lower TM better than I did.
1 Like
It is.
Its less effort than the first 2 weeks, which have plenty of reps at 95/100%. And I think I kept TM low enough too.
1 Like
Easy conditioning: mile walk with baby Friday evening, and again Saturday morning.
8/7 Saturday brutal iron cardio:
EMOM 20 minutes. Front squats then 5 burpees.
Spin that any way you want, its gonna be brutal, because 5 burpees takes me 30 seconds.
First 8 rounds: FS 2 reps. Add 10lbs each round so it was 95, 105, 115, 125, 135, 145, 155, 165.
Round 8 was so bad I didn’t increase weight for round 9, but even so I only got 1 rep on round 9, so I kept that for all subsequent rounds - single at 165, 5 burpees, repeat.
Wiped.
TBH I wanted to see how far I could get in FS but the burpees ate my lunch. Embrace the suck.
4 Likes
8/8/2021
10 reps of clean and press 135lb. Was getting better at it by the end. have been trying to learn to launch it from the shoulders, the struggle is getting proper grip to seamlessly convert to pressing once it loses momentum. Wrists are cocked way back in the launch position.
4 Likes
Swam 10 laps last night pretty aggressively. Moderate conditioning.
8/9/21 Monday, coffinworm cycle 2 week 1 day 1
Warmup 3 mins elliptical
10 box jumps.
squat CW: 5x165,190,210,188,210. 3x235.
Superset 5x10 pulling movements. Medley of horizontal and vertical cable pulling and pullups based on cable availability.
Bench 5x5@155lb. Staying well above the RX of 145. Bar speed is still great.
Superset glute/lower back raises 5x10 with some weight.
Db flye 35s 5x10. Superset with some light core stuff.
Need to be stronger next Monday so those squats don’t suck as much. But I hit the numbers.
Wonder how bench will go Friday with the new tm?
4 Likes
Wednesday 8/11/21
Cycle 2 week 1 day 2:
5s pro press and DL
Warmup 3 mins elliptical
10 long jumps
Press 5x 80, 95, 105 - was easy.
Off program bonus: 1x125, 1x135 and held it up proudly for like 3 seconds haha. So badass
Deadlift 5x195, 225, 255
Off program bonus 1x295, 1x305 no problem
5x5 knees to bar and 3x10 captain chair straight leg raises between the main work
5 rounds: 10 pullups, 10 incline bench press 95.
This was pretty aggressive on pullups. Incline could go heavier. Was fast.
7 Likes
Happy partial cake day!
1 Like
Some good signs in here that you are in good place with your training. Don’t be frightened to finish your last set and feel like you can do more. Also try not be tempted to always do more.
3 Likes
After reading Forever I felt like I would be breaking the law to lift more than the prescribed percentages. But now that it’s been a few weeks, I feel that I need to pick up the heavy stuff sometimes or I’ll lose it. Perhaps I’m wrong… And perhaps doing so is the way to get injured…
Thanks for checking in.
I think its OK to add the odd extra rep or heavier single when you feel really good. Just keep the end goal in mind and trust the program.
1 Like