Blood, Sweat, Iron, and Men in Singlets

Training Training Logs
421

[quote]PlainPat wrote:
3/27/12

Going to have a wrestling practice tonight.

Some thoughts on training, I might switch to a more BB-style split. The more I’ve been looking at kids who competed in the 170-190ish range at states this year the more I realize I’m gonna need a shit ton more mass if I want to have a good chance of competing. Plus it would be fun to change things up a bit. Will probably look into what I should program this like but I have a pretty good idea.
[/quote]

cough cough Ed Coan style cough cough

CS

422

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:
3/27/12

Going to have a wrestling practice tonight.

Some thoughts on training, I might switch to a more BB-style split. The more I’ve been looking at kids who competed in the 170-190ish range at states this year the more I realize I’m gonna need a shit ton more mass if I want to have a good chance of competing. Plus it would be fun to change things up a bit. Will probably look into what I should program this like but I have a pretty good idea.
[/quote]

cough cough Ed Coan style cough cough

CS[/quote]

Care to elaborate? Like I’ve seen some stuff online but a link to what you do specifically and how you organize your split would be helpful. I’ve seen your stuff in your log but I have trouble following how you picked those exercises specifically.

423

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:
3/27/12

Going to have a wrestling practice tonight.

Some thoughts on training, I might switch to a more BB-style split. The more I’ve been looking at kids who competed in the 170-190ish range at states this year the more I realize I’m gonna need a shit ton more mass if I want to have a good chance of competing. Plus it would be fun to change things up a bit. Will probably look into what I should program this like but I have a pretty good idea.
[/quote]

cough cough Ed Coan style cough cough

CS[/quote]

Care to elaborate? Like I’ve seen some stuff online but a link to what you do specifically and how you organize your split would be helpful. I’ve seen your stuff in your log but I have trouble following how you picked those exercises specifically. [/quote]

Sure. I personally train with the man, so it’s whatever he picks for the squat and bench days, but I choose whatever I do on my shoulder and back & bicep days. So, here’s the basic split.

Monday - Chest and triceps
Tuesday - Off
Wednesday - Legs
Thursday - Off
Friday - Shoulders
Saturday - Back and biceps

NOTES: Once I finish this training cycle, Friday or Saturday will most likely be the day that we deadlift, so here’s what that would look like.

Monday - Chest and triceps
Tuesday - off
Wednesday - Legs
Thursday - off
Friday - Shoulders and biceps
Satruday - Back

Monday typically goes like this:

Bench - 5-6 warm up sets and 2 work sets; reps depend on the week.

Weeks 1-2 - 2x10
Weeks 3-4 - 2x8
Weeks 5-6 - 2x5
Weeks 7-8 - 2x3
Weeks 9-10 - 2x2
Weeks 11-12 - 2x1

Add 10 lbs each week. So my first two weeks went: 2x10x195 and 2x10x205. If your best bench right now is say, 195 pounds and you want to get to 215, here’s what your cycle would like:

Week 1 - 2x10x105
Week 2 - 2x10x115
Week 3 - 2x8x125
Week 4 - 2x8x135
Week 5 - 2x5x145
Week 6 - 2x5x155
Week 7 - 2x3x165
Week 8 - 2x3x175
Week 9 - 2x2x185
Week 10 - 2x2x195
Week 11 - 2x1x205
Week 12 - 2x1x215

The next cycle, you would add about 20-30 lbs to the first week of your last cycle, so the first week for the next cycle would be 125 or 135, depending on how your last two weeks went.

After your work sets for flat bench, go right to paused close-grip without a warm up since you’re already warmed up.

Take about 30 lbs less than your work sets on regular bench. It will follow the same rep scheme as your flat bench.

After paused close-grip, go right to incline, without a warm up, too. Use the same weight as your paused close-grip; this will follow the same rep scheme.

Assistance work is usually dips, dumbbell flyes (just something for chest, usually 1 exercise) and then about 2 exercise for triceps. It’s a shit load of volume, but it works.

Will continue on next post about leg day.

CS

424

Wednesday - Leg Day

The squat cycle typically goes in the same fashion as the bench cycle. It’s anywhere from 10-15 weeks, depending on the type of lifter you are. If you’re relatively new and trying to establish a greater base of strength and gain some more size, the longer cycle will be best.

Weeks 1-2 - 2x8
Weeks 3-5 - 2x5
Weeks 6-8 - 2x3
Weeks 9-10 - 2x2
Weeks 11-12 - 2x1

You’ll typically add about 2.5-3% weight each week. I looked back through your posts and found that your best squat is currently 260. We’ll use that as a base number to base the rest of the cycle off of.

Week 1 - 2x8x180
Week 2 - 2x8x190
Week 3 - 2x5x200
Week 4 - 2x5x210
Week 5 - 2x5x220
Week 6 - 2x3x230
Week 7 - 2x3x240
Week 8 - 2x3x250
Week 9 - 2x2x260
Week 10 - 2x2x270
Week 11 - 2x1x280
Week 12 - 2x1x290

Assistance work is usually leg press or hack squats for 2x8-10 (if you push your main lift hard enough, you don’t need that much assistance volume), hamstring curls, calves, and abs. You can find all of this info in his videos on YouTube.

Deadlift - same thing. Take about 110-120 lbs less than your max, and then work your way up from there, adding 10 lbs each week. I’ll use your 335x0.99 as 330. If we’re going to take you to 360, here’s what your deadlift cycle would look like.

Week 1 - 2x8x250
Week 2 - 2x8x260
Week 3 - 2x5x270
Week 4 - 2x5x280
Week 5 - 2x5x290
Week 6 - 2x3x300
Week 7 - 2x3x310
Week 8 - 2x3x320
Week 9 - 2x2x330
Week 10 - 2x2x340
Week 11 - 2x1x350
Week 12 - 2x1x360

Assitance work is bent over rows off a box, lat pull downs, pull ups, lower back extensions, and abs.

Saturday will typically be shoulders and biceps. For shoulders, I do strict OHP because behind the neck presses screw with my left shoulder, so I leave them out. I do some front and side raises and some rear laterals and then some shrugs. Then for biceps, I typically like to just decimate them in about 8-9 sets of 10-15 reps of 2-3 different exercises. Then I call it a [closet bodybuilder] day.

CS

425

@CS Thanks for that I understand it a LOT better now. My only concern is starting that low especially on things like bench. We’ll see I have to look into a few things first to be sure but this is a definete possibility.

426

[quote]PlainPat wrote:
@CS Thanks for that I understand it a LOT better now. My only concern is starting that low especially on things like bench. We’ll see I have to look into a few things first to be sure but this is a definete possibility.[/quote]

Trust me, the low weight and high reps will come in handy. Muscular conditioning is extremely important if you’re going to last while trying to grind out a rep for your heavy sets.

CS

427

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:
@CS Thanks for that I understand it a LOT better now. My only concern is starting that low especially on things like bench. We’ll see I have to look into a few things first to be sure but this is a definete possibility.[/quote]

Trust me, the low weight and high reps will come in handy. Muscular conditioning is extremely important if you’re going to last while trying to grind out a rep for your heavy sets.

CS[/quote]

Oh no I’m not saying that but like realistically I can hit 155x10 so 105x2x10 would be basically like nothing… I undestand the concept is to build up but I’m not sure if I agree with that yet.

Plus this method has gotten me this far… I probably just need to sleep more honestly lol.

428

I’m sure you’ll kill whatever you decide to do.

429

[quote]spar4tee wrote:
I’m sure you’ll kill whatever you decide to do.[/quote]

Thanks broseph, thats the most important thing in the end. I gotta check back in on your log when I get the time. I want to see where it goes with this whole new strongman direction.

430

3/28/12

Bench
-High Incline Bench (Pinky on Rings, No pause)
45x2x5
70x5
85x5
100x5
115x3
135x1
150x1 -+5 lb PR Easy. So happy with this.
115x12 -+1rep PR.
-Bench Against Doubled Micro’s (pinky on rings)
45x6
85x6
115x6
150x3 -+10lb PR =3reps
115x12 (Just trying to kill myself before vacation again lol.)
-DB Bench
25x12
—work—
40x20
45x20
50x15+4+1 (went down in weight but up in reps from last time. Knew I’d be dying today after the first two exercises)
-Band Pushdowns
minix20
—work----
Light+microx25/25+10
Lightx40
-DB Row (deadstop)
25x12
—work----
60x20
70x20
80x10/10
-DB Hammer Curls
—work—
20x20
25x20
35x15+5
-Dips
BW x8/4/1
Light band assistancex12 (Felt like dying was so tired but cranked a good amount out. Got 8 on my first BW set which was better than last week too so its all good.)

Today felt awesome, just the kind of day I needed when I was having second thoughts about my programming. Staying on like this.

431

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:
@CS Thanks for that I understand it a LOT better now. My only concern is starting that low especially on things like bench. We’ll see I have to look into a few things first to be sure but this is a definete possibility.[/quote]

Trust me, the low weight and high reps will come in handy. Muscular conditioning is extremely important if you’re going to last while trying to grind out a rep for your heavy sets.

CS[/quote]

Oh no I’m not saying that but like realistically I can hit 155x10 so 105x2x10 would be basically like nothing… I undestand the concept is to build up but I’m not sure if I agree with that yet.

Plus this method has gotten me this far… I probably just need to sleep more honestly lol.[/quote]

Understood. My suggestion is to find your maxes on the big three and take it from there (whenever that would be). It’s up to you, but just hoping that you’ll come and join our dark side - the Ed Coan side.

CS

432

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:
@CS Thanks for that I understand it a LOT better now. My only concern is starting that low especially on things like bench. We’ll see I have to look into a few things first to be sure but this is a definete possibility.[/quote]

Trust me, the low weight and high reps will come in handy. Muscular conditioning is extremely important if you’re going to last while trying to grind out a rep for your heavy sets.

CS[/quote]

Oh no I’m not saying that but like realistically I can hit 155x10 so 105x2x10 would be basically like nothing… I undestand the concept is to build up but I’m not sure if I agree with that yet.

Plus this method has gotten me this far… I probably just need to sleep more honestly lol.[/quote]

Understood. My suggestion is to find your maxes on the big three and take it from there (whenever that would be). It’s up to you, but just hoping that you’ll come and join our dark side - the Ed Coan side.

CS
[/quote]

Maybe, we’ll see. I’m still waiting for those Ed Coan videos, I’m really excited to see what it looks like inside the gym.

433

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:
@CS Thanks for that I understand it a LOT better now. My only concern is starting that low especially on things like bench. We’ll see I have to look into a few things first to be sure but this is a definete possibility.[/quote]

Trust me, the low weight and high reps will come in handy. Muscular conditioning is extremely important if you’re going to last while trying to grind out a rep for your heavy sets.

CS[/quote]

Oh no I’m not saying that but like realistically I can hit 155x10 so 105x2x10 would be basically like nothing… I undestand the concept is to build up but I’m not sure if I agree with that yet.

Plus this method has gotten me this far… I probably just need to sleep more honestly lol.[/quote]

Understood. My suggestion is to find your maxes on the big three and take it from there (whenever that would be). It’s up to you, but just hoping that you’ll come and join our dark side - the Ed Coan side.

CS
[/quote]

Maybe, we’ll see. I’m still waiting for those Ed Coan videos, I’m really excited to see what it looks like inside the gym.[/quote]

I might also suggest the Juggernaut Method; it’s kinda similar, but more uniform.

Anyways, if I don’t go out to my cousin’s gym for squats tomorrow, then I’ll definitely be at Quads and I’ll be giving a tour, but Ed ain’t there on Thursdays, so Saturday would be the day to sneak a few lol.

CS

434

Yeah I really need to get the ebook for that as I’ve read about it MANY times. Lol can’t wait.

435

3/29/12

Practice later today.

In gym today I did some shit, like 3 sets of biceps and triceps. Followed by t bar rows up to 90x10 supersetted with face pulls. Was all really easy just got a tiny pump going because I had nothing better to do.

436

3/30/12 (Sorry I’m posting this late had NO time last night)

RE Deadlift
-Reverse Band Deadlift (Light Bands, Conventional)
95x5
135x5
170x5
200x5
245x3
280x1
315x8 -+belt. Awesomesauce. Was completely off bands at the top of my pull so my lockouts getting better.
-SLDLs
155x6
210x6
265x3 -+belt. +5lb -3rep PR
-Band Hammy Curls
—work----
Light+minix20
Light+lightx20
Light+light+minix25
-Front Squat Holds
135x10seconds
—work----
205x10seconds
215x10seconds
230x10seconds (I like these a lot. Make me feel a lot more confident front squatting.)
-DB Side Bends
25x12
—work—
45x20
55x20
70x10/10
-D-Handle cable Rows
50x12
—work----
65x20
75x20
85x20

Awesome. Bench in a little bit.

437

3/31/12

RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
110x5
130x3
150x1
165x8 -+10lbs PR -2 reps. Felt awesomely easy.
-2 board press (pinky on rings)
105x6
140x6
175x6 -+5lb PR -1rep. Again awesomely easy.
135x19 -+3rep PR. Tried for 20 but my tricep literally gave out from the pump. Crazy.
-DB Floor Press
25x12
—work----
45x20
50x20
55x10/10
-1 arm DB Lat Raise
—work----
20x20
25x20
30x15+5
-T-Bar Rows
—work----
+45x20
+70x20
+100x10/10/10
-EZ Bar Bicep Curls
25x12
—work----
45x20
55x20
65x10/10
-Dips
BWx8/4/2
Light Band Assistancex15

Awesome day today. That 165x8 bench… getting there.

438

4/1/12

XXXtra Recovery
-Squat 45x4x10
-Bench 45x4x10
-Pulldown Abs 30x50
-Pushdowns Mini+microx50
-Facepulls Mini+microx50
-DB Hammer Curls 10x50
-1 arm DB Bench 10x25each
-Hammy Curls minix25 each

Good little recovery session. Hopefully getting a hard practice in later if I get a ride, and squats tomorrow.

439

4/2/12

Squat
-Box Squat onto 12" and foam
45x2x5
95x5
145x5
185x5
205x3
235x1
265x1 -+belt easy. +20lb -1 rep box squat PR. +5lb Squat PR in general.
280x1 -Grinder but I got it. +35lb -1 rep box squat PR. +20lb Squat PR in general.
220x8 -+2 rep PR
220x5 -Free squat. Easy as hell just did it for extra work.
-SSB Squats
80x6
135x6
175x6 -+belt. OK
205x3 -Much better than I thought I would do, so I’ll take it.
-Cable Pullthroughs
25x12
—work----
55x20
65x20
75x10/10
-Band GM’s
Lightx20
—work----
Light+Light+microx30/30
-Pulldown Abs
35x12
—work----
65x20
75x20
85x10/10

Good ass session today. Actually tore my boxers in half squatting that 220x5… The one day I don’t wear boxer briefs too lol. Bench tomorrow.

440

4/3/12

Bench
-Bench Against Doubled Micro’s (pinky on rings)
45x2x5
75x5
95x5
115x5
135x3
155x1 -+5lb -2 reps PR
170x1 -+20lb -2reps PR. Totally easy
180x1 -+30lb -2 reps PR. Only slightly a grinder. Got a video but youtube is so bad I have to get another uploading service.
115x16 -+4rep PR
-Low Incline Bench (pinky on rings)
95x6
120x6
140x6 -Considering my high incline was 150x1, not bad.
120x12
-DB Bench
25x12
—work----
40x20
45x20
55x10/9+3
-Band Pushdowns
minix20
—work----
Light+microx30/30
Lightx45
-DB Row (deadstop)
25x12
—work----
60x20
70x20
80x15+5
-DB Hammer Curls
----work----
20x20
25x20
35x20
-DB Flyes
—work----
25x10/10/10

Skipped dips today as my entire upper body was dieing and couldn’t do more than two when I tried. Amazing session considering from my banded bench that my regular bench is probably around 205.

Soo, this is the last post I’ll have for about another 10 days as I’m going to florida for spring break. Once I get there I’ll probably get some sessions in, but nothing major. See you in 10 days tnation.