WEDNESDAY AM
A) Deadlift: 525x2 PR
B) Speed DL: 385x3x3
C) Power Shrug: 395x2x5
D) RDL: 315x2x5
E) Bentover Row: 235x2x5
F1) Paused SSB GM: 165x2x5
F2) Lat Pulldown (Supinated): 170x2x5
Easy pull. The second rep almost came out of my hands at the top but my grip is seriously shot right now. I still have bone deep soreness in my fingers from last week.
FRIDAY PM
A) Squat: 400x5x2
B) Leg Press (Unilateral): 90, 130, 170, 210x12/s
C1+C2) Leg Extension/Curl: 100, 120x15, 140x15/11
D) Seated Band Hip Abduction: (Mini)x15, (Monster)x15,12,10
E) GHR Oblique Abs: BWx3x12/s
That hip work is no joke with the heavier bands.
SATURDAY AM
A) Bench Press (Medium Grip): 270x5x2
A2) Tall Kneeling Hip Flexor Mobilization: 4x:20/s
B1) Bench Press (Wide Grip): 235x5,5,4 LRP
B2) Chest Supported Row (Medium Pronated/Medium Neutral): 100x10,10,10,10,8,6
C) Seated DB Military Press: 65x8, 55x10, 45x10
D) Overhead Band Pullapart: (Mini)x2x20
E) Neutral Grip Barbell Curl: 95x8, 85x10, 75x11
So far so good. Explosiveness off the chest is huge now and my sticking point has shifted to more of the mid-range.
MONDAY AM
A) Squat: 405x5 PR
B) Speed Squat: 275x2x5
C) Band Resisted Back Extension: (Mini)x4x12
D) Pullup/Hanging Knee Raise: BWx3x7/7
E) Slideboard Bodysaw/Pike: BWx3x6/6
1 rep PR over my old 405x4. Six would have been doable if I hadn’t fallen forward so much on the fifth. E1RM of 472, definitely seems high but I’m very confident I can hit at least 450 come the Ithaca meet.
Injured my right foot somehow last Saturday at a metal show (Children of Bodom/Death Angel/Tyr) and exacerbated it last Monday with the heavy sled drags. It hasn’t really healed at all which is why I stopped the speed squats at two sets and cut out the sled today.
TUESDAY AM
A) 2ct Pause Bench: 225, 235, 245, 235, 235x3
B1) Close Grip Bench: 225x5,5,8 (PR?)
B2) Face Pull/Band Pullapart Combo: (Light + Light)x5x15
C1) Chain Flye: 22x20, 44x2x15
C2) TRX Scarecrows: 4x12
D) Supine Band External Rotations: 3x12
Unexpected performance on the close grips today.
WEDNESDAY AM - COAN #9
A) Deadlift: 495x1 beltless PR, 535 miss
B) Speed Deadlift: 385x2x3
C) Power Shrugs: 395x2x5
D) RDL: 335x2x5
Body was just not prepared to pull again today between that PR squat on Monday plus my foot and persistent hand soreness. I couldn’t push off the ground with my quads nearly as much as I needed and 500 wouldn’t even budge with mixed grip until I threw on the straps. I’ve had this happen on Coan before so it’s not really anything to worry about. Next Monday’s squat session will be for speed only as I taper for the meet and I have a good week to recover between now and the next pulling session.
FRIDAY AM
A) Squat: 410x1, 415 miss
Racked my weights and left the gym. Body was telling me FUCK YOU so I decided to listen.
FRIDAY PM
A) 2ct Pause Bench: 275x7x1
B1) Wide Grip Bench: 235x2x6 LRP
B2) Chest Supported Row: 100, 100x8, 120x4x6
C1) Seated DB Military Press: 70x7, 60x8, 50x10
C2) BTN Band Pullapart: (Mini)x3x20
MONDAY PM
A) Speed Squat: 365x1 w/5ct pause, 275x6x3
B) GHR: BWx3x10
C) Pullup/Hanging Knee Raise: 3x5/10
D) Walkback Plank: 2x10
Recovering well. Got a full 20 minutes of mobilizing in earlier in the day and it helped quite a bit.
TUESDAY
A) Competition Pause Bench: 290x1 PR
B1) Close Grip Bench: 225x2x6
B2) Face Pull/Face Pull w/ER: 80,100,120x12, 80x3x12
C) Rope Pushdown: 80x3x15
D) Band Pullaparts (External Rotation/Overhead): (Mini)x2x12/12
Feeling much more confident about this. 290 was very easy. It’s amazing just how much my explosiveness out of the bottom has increased from the pause and wide grip work.
WEDNESDAY PM
A) Deadlift: 550x1 PR
B) Speed DLs: 335x2x3
C) Low to High Plate Rotations: 25x2x10/s
20-25 minutes of reorganizing plates and racks around Coliseum because it was especially bad today
Hard pull but went up. Hopefully the deadlift bar treats me well next Saturday but I didn’t notice much of a difference last year.
THURSDAY PM
A) Crazy 35s Bench: 45x2x15
B) Shoulder Dislocations: 50 reps
FRIDAY PM
A) Squat: 225x5x5 w/1 min rest
B) Leg Press (Unilateral): 170x2x12/s
C) Low Box Band Hip Abductions: (Monster)x2x15
D) Leg Extension/Curl: 100x2x15
E) Oblique Abs: 3x12/s
8 days out. Going to get a sports massage tomorrow, my left shoulderblade is just a mess of knots right now for whatever reason.
SATURDAY AM
A) Bench Press: 185x5x5 first rep paused
B1) Wide Grip Bench: 205x2x10
B2) Chest Supported Row (Wide Pronated/Medium Neutral): 90x4x12
C) Rear Delt Machine: 100x2x10
D) Icarian Lateral Raise: 30x2x12
E) Neutral Grip Barbell Curl: 65x2x12
Last intensive training session.
MONDAY AM
A) Band Resisted Back Extension: (Mini)x2x15
B) Hanging Knee Raise: 2x10
Mobilize: Hip Flexor, Hip Internal Rotation and Calf
TUESDAY AM
A1) Rope Face Pull w/ER: 60x3x15
A2) Rope Pushdown: 60x3x15
Mobilize: Pec & Shoulder
WEDNESDAY AM
Practicing and visualizing commands on all lifts
A) Squat: 135 (30%)x12x1
B) Bench Press: 95 (30%)x12x1
C) Deadlift: 165 (30%)x12x1
D) Kneeling Ab Rollout: 2x10
Last training sessions before the meet.
I posted my meet report up on Reddit - TL;DR it sucked.
MONDAY AM
A) Bench Press: 245x3 @ 9 and thats really ****ing heavy, 225x3x6
B) Flat DB Bench Press: 100x5, 90x6, 80x8 first time DB pressing in a while
C) Seated DB Military Press: 55x5, 40x2x12
D1) Rolling DB Extension: 20, 25, 30x10
D2) Overhead Band Pullapart: (Mini)x4x12
TUESDAY AM
A) Weighted Chinup (Medium Neutral): +70x3 @ 10 (PR?)
B) Hammer Strength High Row: 270x3x8
C) Seated Cable Row (Wide Neutral): 150x2x10, 135x2x10
D) Straight Arm Pulldown: 40x3x12
E) Alt. DB Hammer Curl: 35, 45, 50x10/s
F) C/S Rear Delt Raise: 15x15,15,20
WEDNESDAY AM
A) Front Squat: 225, 245, 265x5 @ 9
B) 1.5" Deficit Deadlift: 405x8 @ 9.5 (definite PR)
C) Goblet Reverse Lunge: 60x2x8/s
D) Reverse Crunch: BWx15, MB 6x2x10
E) Lying Leg Curl:
Just felt weak as hell Monday and Tuesday. Incredible soreness from the comp and Monday gave me chest and shoulder DOMS like I haven’t felt in months. Today was a lot better. Front squats felt great despite the 6+ week break from them and the deficit pulls surprisingly good. I think that using a 2" deficit will carry over well to my full range pull.
Leaving for Fort Drum tomorrow for my 18 day National Guard AT. I doubt that we’ll have much gym access but time will tell. See all you beautiful people later.
Took a bit of a hiatus from the logging. Long story short after my dismal performance at the Ithaca IPA Meet I decided to turn over my programming to Greg Robins of Cressey Performance and The Strength House. He makes his living off of this so I’m going to refrain from posting many details about the program but you can expect more videos and PRs to come. This last training block was four days a week full body with an emphasis on iso holds and disadvantaged positions.
July Week 2, Days 1 and 2
Day 3 & 4
