Went to the UPA meet at Animal Barbell Club in Allentown, PA to help coach my buddy Steve. He went 1107 @ 175 with some good PRs and a lot left in the gym. Very well put together meet with some solid judging.
SATURDAY PM
A) Bench Press: 240x3x5
B1) Wide Grip: 215x5x5
B2) Deadstop HS High Row: 320x8,7,7,6
C1) Zydrunas Press: 105, 115, 125x6, 135x5
C2) 3ct Pause C/S Row: (Medium Neutral) 70, 80, 90, 100x8
First time ever going to the gym on a Saturday night lol. Sad as it is to say this is some of the heaviest bench volume I’ve ever managed.
Deloadin
MONDAY AM
A) Squat: Speed 255x3x3, Light Rep 295x3x5
B) Barbell SL RDL: 95x3x8/s
C1) Straight Arm Band Pulldown: (Light)x3x12
C2) Band Antirotation Press: (Mini)x3x15/s
Left knee has been a little funky since the beginning of last week, finally got it checked out by the AT and sure enough it’s a vastus lateralis quad strain. Hasn’t been much over a 3/10 pain wise and I’ve just been training through it. I might still pull for speed on Wednesday and just nix front squats but we’ll see.
TUESDAY AM
A1) Bench Press: Speed 170x5x3, Rep 205x3x5
A2) TRX High Row: 5x10
B1) Face Pull w/ER: 60x3x20
B2) Rope Pushdown: 60x3x25
Easy.
WEDNESDAY AM
A) Speed Deadlift vs Minis: 315x5x2
B) Barbell Rollout: 4x8
Backwards Sled Dragging
That’s it.
Quick session before the 6 hour drive to drill.
FRIDAY AM - still deloadin
A) Squat (Mini Band Below Knees): 45x2x10, 95x10, 135x2x10, no band 135x2x10
B1) Bench Press: 205x5x5
B2) HS Low Row: 90, 140, 180x12, 230x10, 180x3x12
C1) Band Shoulder Dislocation + Overhead Band Pullapart: (Mini)x4x12/12
C2) Lying SL Leg Curl: 60x10, 70x8, 80x6, 90x5/s
Barbell Shoulder Internal Rotation Smashing
Band work was just to help keep a good groove on the eccentric and get some blood flow to my left quad.
Left pec was extremely tender today, I suspect from something dumb like demonstrating slideboard pushups to the teams this week. Seemed to loosen up quite a bit after the barbell smashing so I’ll try to get some more stretching/mobility for it in tomorrow.
MONDAY AM
Kneeling Jumps
A) Squat: 345x3x5
B) Front Squat: 195x5x5
C1) 2DB SL RDL March: 30x2x8/s
C2) Barbell Rollout: Standing to Kneeling 135x6, 3, Kneeling x10
D) Pullup: 3x10
Back in it.
TUESDAY PM
BA Plyo Pushups
A) Bench Press: 235x3x5
B1) Close Grip Bench: 175x3x8
B2) Band Pullapart Series: 100 reps total
C1) CG MB Pushups: 30 total
C2) Side Lying External Rotations: 2x10/s
Coan v3.0
WEDNESDAY AM
A) Sumo DL: 415x2 much harder than it should have been
B) Speed DL (Convo): 330x8x3 much easier than it should have been
C1) RDL: 225x3x8
C2) Barbell Row: 185x3x8
C3) SSB GM: 115x3x8
C4) Lat Pulldown (Supinated): 100x3x8
Hands are torn up as per usual with Coan.
FRIDAY PM
A) Squat: 365x5x2
B) 3ct Pause Squat: 325x3x3
C1) Cable Antirotation Press: 60x3x8/s (2ct)
C2) Unilateral Leg Press: 90x5x12/s trying different foot positions
D) Lying SL Leg Curl: 70x2x12/s
Wednesday definitely took it’s toll on me.
SATURDAY AM
A1) Bench Press: 250x5x2 (second reps paused)
A2) Warrior Hip Flexor/Couch Stretch
B1) Wide Grip Bench: 190x3x8
B2) HS High Row (Alternating): 90, 140, 180, 190x2x8/s
C1) Seated DB Military Press: 50x3x10
C2) 3ct Paused C/S Row: 70x10, 90x8, 115x6
Curlz and Halo Lateral Raises
Some of the best paused benching I’ve done so far. Going to try to get some Graston/Deep Tissue done next week to keep up.
MONDAY AM
A) Squat: 355x3x5
B) Front Squat: 225x5x4
C) DB RDL March: 30x10, 35x2x8/s
D) Pullup: BWx8, 8, 8, 11 (35 reps)
E) Standing to Kneeling Barbell Rollout: 135x2x5, Kneeling only 135x10
Easy but the left knee continues to annoy me.
TUESDAY AM
A) Bench Press: 240x3x5 (Last Rep Paused)
B1) Close Grip Bench Press: 190x4x6 (LRP)
B2) Band Pullapart (One Arm Straight): (Mini)x5x10/s
C1) CG MB Pushup: 15, 10, 10, 5 (40 total)
C2) DB S/L External Rotation: 2x3x12/s
Not bad at all. Now I just have to shovel enough food down my face to recover for Coan tomorrow.
Surprisingly easy.
WEDNESDAY AM
A) Deadlift: 440x2
B) Speed Deadlift: 360x8x3
C1) RDL: 235x3x8
C2) Barbell Row: 185x3x8
C3) SSB Good Morning: 115x3x8
C4) Lat Pulldown (Supinated): 110x3x8
Sad as it is to say, 440x2 is a beltless PR by about 30 pounds and it moved very fast considering. None of the speed sets were grinders at all. My main enemy here was my grip which led me to switch to mixed from double overhand after the 3rd set.
THURSDAY AM
A) Fat Bar Crazy Bench: (hanging 25s) + 60, 80, 100, 110, 130, 150x6
A2) Face Pull w/ER: 50x6x12
B1) Half Kneeling Landmine Press: 25, 30, 25x10/s
B2) Supine Band External Rotation: (Mini)x4x12
FRIDAY PM
Unilateral Leg Press: 130x5x12/s
Leg Extensions, Band Leg Curls, Band Antirotation Press
Small setback. I messed up my right ankle at some on Wednesday and didn’t notice until the morning. I’m demonstrating jumps, throws, other exercises and moving equipment around all day so it honestly could have been anything. It was bad enough to stop me from squatting (couldn’t manage it even in my Oly shoes) today so I improvised as best I could. Got an ice bath in earlier so hopefully there’s some progress with it tomorrow.
SATURDAY AM
A1) Bench: 255x5x2 LRP
A2) Lunge Hip Flexor Stretch
B1) Wide Grip Bench: 205x6,6,6,10 LRP
B2) HS High Row (Alternating): 180, 230, 270, 290, 300x8/s
C) Seated DB Military: 50x10,10,10,6
D) 3ct Pause C/S Row: 70x10, 80x3x8
Halo Lateral Raises and Single Arm Preacher Curlz
Ankle condition is unchanged but I’m very impressed with how my bench is feeling. Stability and pause has never been better. I’m well on track for 300+ at the April meet.
Ankle almost fully recovered.
MONDAY AM
A) Squat: 365x3x5
B) Front Squat: 255x5x3
C1) Barbell Rollout: Standing to Kneeling 135x2x6, Kneeling 135x2x10
C2) DB RDL March: 35x2x8, 40x2x8/s
D) Pullups: BWx8,8,8,6
Squats felt like death but that was to be expected with the ankle issues from last week, left knee is also at about 80% right now. Front squats were fine considering the weight. I voodoo banded the knee for a few sets of bodyweight squats after this and moved on.
TUESDAY AM
A) Bench Press: 245x3x5
B1) Close Grip: 205x5x5 LRP
B2) Band Pullaparts (One Arm Straight): 100 total
C1) CG MB Pushups: BWx2x20
C2) Side Lying DB External Rotations: 2x3x12/s
TRX Pushup Flyes
Left pec is still feeling a little gunked up despite getting a sports massage on Saturday. Regardless this is the heaviest 3x5 I’ve ever done (so I think, I’d have to check my training logs to be sure).
WEDNESDAY AM - Coan Week 3
A) Deadlift: 475x2 (with a 445x1 double overhand PR before)
B) Speed Deadlift: 385x6x3
C1) RDL: 245x3x8
C2) Barbell Row: 185x3x8
C3) SSB GM: 115x3x8
C4) Lat Pulldown (Supinated): 120x3x8
Easy. 445 is something like a 40 pound double overhand PR with room for more.
THURSDAY AM
A) Crazy Fat Bar Bench: (hanging 25s) + 60, 110, 130, 150x8
B1) Half Kneeling Landmine Press: 25x3x12/s
B2) Face Pull w/ER: 60x5x12
C1) Supine Band No-Money: (Micro)x4x12
C2) Chain Pec Flyes: 22x15, 44x15
Band Tricep Punchdowns
Left pec is still off although it doesn’t seem to be holding me back any. I’m going to see if I can get some more manual therapy on it.
FRIDAY PM
A) Squat: 375x2,2,2,2,5
B) Leg Press (Unilateral): 90, 110, 130, 150x12/s
C1+2) Leg Curl/Extension: 80x2x20
D) Cable Antirotation Press: 60x10, 70x8, 80x6/s
Solid squat session, could have reasonably went for 7-8 reps on the last set.