gotcha - i will have to check that program out - interesting how it mixes both high and low reps.
I think what helped me most with my bench was to work on my assist muscles - tris and shoulders. If you can get the numbers to come up on them, the bench should follow.
[quote]wasBr0k3n wrote:
gotcha - i will have to check that program out - interesting how it mixes both high and low reps.
I think what helped me most with my bench was to work on my assist muscles - tris and shoulders. If you can get the numbers to come up on them, the bench should follow.[/quote]
yeah… I think that will be my focus when I am finished this program. I actually just looked ahead a couple of weeks, and it does incorporate some board and floor presses. I am liking the way it varies from week to week though.
Like my Grandpappy used to say… “Boy, even a rabbit gotta change the hole he uses every now and then”…
Week 2 of the Coan/ Phillip"I" Program.
DEC.10
DEADLIFT (80%)
225x10
225x10
315x3
365x3
405x2
(work set)
430x2
SPEED DEADLIFT (65%) (60-90 secs between sets)
350x 8sets x3reps
3 CIRCUITS (60-90 secs between sets- 2-3 minutes between circuits)
STIFF LEG DEADLIFTS- 280x 3sets x8reps (+5 lbs from last)
BENT OVER BARBELL ROWS- 250x3x8 (+10 lbs from last)
REVERSE GRIP LAT PULLDOW- 260x3x8 (+10 lbs from last)
ARCHED BACK GOODMORNINGS- 190x3x8 (+5 lbs from last
CALVES- standing calf raises for a bunch
Speed deads came up really fast… really feeling the lower back. Chest still sore from 2 days ago… this is awesome.
I’m watching this with interest, as I’m considering trying out this new form of self-punishment.
[quote]skidmark wrote:
I’m watching this with interest, as I’m considering trying out this new form of self-punishment.[/quote]
Uh-huh… wait until you see week 4 of this program… should be very interesting… you are all invited to my wake.
[quote]bunny7568 wrote:
skidmark wrote:
I’m watching this with interest, as I’m considering trying out this new form of self-punishment.
Uh-huh… wait until you see week 4 of this program… should be very interesting… you are all invited to my wake.
[/quote]
You can go to 2…I’m starting it Saturday morning!
DEC. 12 SQUAT/ ASSISTANCE (R.E./ D.E.)
SQUAT
bar x warmup
135x10
225x10
315x8
405 x 4 sets of 1 rep
315x3
315x3
225x10
HACK SQUAT
2 plates x10
4 plates x10
6 plates x10
8 plates x8
ROPE/ CABLE FACEPULLS
60 x15
80 x15
90 x12
D.B. CURLS
50X 3 sets of 8
D.B. HAMMER CURLS
45x10
50x10
55x8
D.B. SIDE DELT RAISE
45x 3 sets of 8
Lower back still pretty tight from last deadlift session, felt good to get some blood moving though. Feel conditioning starting to improve. Still hacking nup a lung from this damn cold that does not want to leave though…
[quote]bunny7568 wrote:
skidmark wrote:
I’m watching this with interest, as I’m considering trying out this new form of self-punishment.
Uh-huh… wait until you see week 4 of this program… should be very interesting… you are all invited to my wake.
[/quote]
i’m sure you will make it through. what really makes it challenging is increasing the weight on the circuit stuff. It’s my goal to make every aspect of it a challenge.
i’m sure there are those out there that would just coast through the circuit but to really get the most out of the program, you should be sucking air and straining for that 8th rep.
i finished the 4th week yesterday and i was so tired last night that i couldn’t sleep. i just layed there tossing and turning. then at about 1 a.m. i went to turn over and both my hams forcefully cramped up.
the speed work on week 4 is very tough becuase the weight is so heavy. you are going to need to really get psyched up to move that weight as fast as you can. if you don’t, they are going to look like a normal deadlift.
how much weight have you put on so far on the two programs? i went from about 265 to 280 in a month. i guess my body was really needing some high volume to grow.
after these two cycle, i have a few more ideas.
[quote]maraudermeat wrote:
bunny7568 wrote:
skidmark wrote:
I’m watching this with interest, as I’m considering trying out this new form of self-punishment.
Uh-huh… wait until you see week 4 of this program… should be very interesting… you are all invited to my wake.
i’m sure you will make it through. what really makes it challenging is increasing the weight on the circuit stuff. It’s my goal to make every aspect of it a challenge.
i’m sure there are those out there that would just coast through the circuit but to really get the most out of the program, you should be sucking air and straining for that 8th rep.
i finished the 4th week yesterday and i was so tired last night that i couldn’t sleep. i just layed there tossing and turning. then at about 1 a.m. i went to turn over and both my hams forcefully cramped up.
the speed work on week 4 is very tough becuase the weight is so heavy. you are going to need to really get psyched up to move that weight as fast as you can. if you don’t, they are going to look like a normal deadlift.
how much weight have you put on so far on the two programs? i went from about 265 to 280 in a month. i guess my body was really needing some high volume to grow.
after these two cycle, i have a few more ideas.
[/quote]
hahaha— I have had a few cramps here and there too, one in my left forearm just below my elbow, pisses me off. Keeps coming and going. Think I have to get more hydrated.
When I started the program I was around 251-255 lbs… yesterday I weighed in at 261 lbs. I think I will get a bit heavier seeing as the festive season is here. Lotsa good food and drink.
Your 280? Holy crap. And… you have some more “ideas”… great… I am sure whatever it is, it will be interesting, and fun.
Like lighting our pubic hair on fire or something?
[quote]bunny7568 wrote:
maraudermeat wrote:
bunny7568 wrote:
skidmark wrote:
I’m watching this with interest, as I’m considering trying out this new form of self-punishment.
Uh-huh… wait until you see week 4 of this program… should be very interesting… you are all invited to my wake.
i’m sure you will make it through. what really makes it challenging is increasing the weight on the circuit stuff. It’s my goal to make every aspect of it a challenge.
i’m sure there are those out there that would just coast through the circuit but to really get the most out of the program, you should be sucking air and straining for that 8th rep.
i finished the 4th week yesterday and i was so tired last night that i couldn’t sleep. i just layed there tossing and turning. then at about 1 a.m. i went to turn over and both my hams forcefully cramped up.
the speed work on week 4 is very tough becuase the weight is so heavy. you are going to need to really get psyched up to move that weight as fast as you can. if you don’t, they are going to look like a normal deadlift.
how much weight have you put on so far on the two programs? i went from about 265 to 280 in a month. i guess my body was really needing some high volume to grow.
after these two cycle, i have a few more ideas.
hahaha— I have had a few cramps here and there too, one in my left forearm just below my elbow, pisses me off. Keeps coming and going. Think I have to get more hydrated.
When I started the program I was around 251-255 lbs… yesterday I weighed in at 261 lbs. I think I will get a bit heavier seeing as the festive season is here. Lotsa good food and drink.
Your 280? Holy crap. And… you have some more “ideas”… great… I am sure whatever it is, it will be interesting, and fun.
Like lighting our pubic hair on fire or something?
[/quote]
i’ve never lit my pubic hair on fire… on purpose.
[quote]maraudermeat wrote:
bunny7568 wrote:
maraudermeat wrote:
bunny7568 wrote:
skidmark wrote:
i’ve never lit my pubic hair on fire… on purpose.
[/quote]
hahahaha… what a mental picture I just conjured up.
DEC. 14TH M.E.- WEEK 3 HENRIQUES BENCH PROGRAM
BENCH PRESS
bar x warmup
135x10
185x5
225x5
(working sets)
275x 5 sets of 3 reps
DECLINE BENCH PRESS
135x10
225x5
(working sets)
295 x 5 sets of 3 reps
APEX (SIMILAR TO HAMMER STRENGTH) INCLINE BENCH
90x10
180x10
(working sets)
270x8
320x6
340x4
360x3
370x3
5" BOARD PRESS (used rolled towels- someone broke the boards)
225x5
(working sets)
295x2
295 x 4 sets of 1 rep- no rest last set then 225x7
First time ever doing “board press”- we had them at our gym, now one set is missing and the other set was broken. I ended up roilling towels, using duct tape and improvising. These are definitely harder than they look, especially at the end of a training session. I had visions of using 315-320 lbs at the start of the session… by the end… it was a figment of my imagination.
Damn… my bench sucks.
I wouldn’t be too disappointed in the board press, what with all the work you put in prior to it in the session.
Give it a few more weeks and you’ll see it all start to take off. You’re just building your base right now.
[quote]skidmark wrote:
I wouldn’t be too disappointed in the board press, what with all the work you put in prior to it in the session.
Give it a few more weeks and you’ll see it all start to take off. You’re just building your base right now.[/quote]
I hope your right… otherwise this is a lot of work for nothing…
DEC. 16TH WEEK 3 COAN PHILLIPI DEADLIFT PROGRAM
DEADLIFT (85%)
bar x warmup
135x15
225x5
315x3
405x3
working sets
460x1 (missed 2nd rep half way up- grip slipped)
460x2 (with straps- the horror!)
SPEED DEADLIFTS (70%)- 90-120 secs rest between sets
380 x 6 sets if 3 reps (alternate grip each rep)
3 CIRCUITS OF 4 EXERCISES- 90 secs rest between exercises- 2-3 minutes between circuits
STIFF LEG DEADLIFTS
290 x 3 sets of 8 reps
BENT OVER ROWS
255 x3 x8
REVERSE GRIP LAT PULLDOWNS
270 x2 x8
270 x1 x6
ARCHED BACK GOOD MORNING
205 x3 x8
This was a brutal session… especially after a midnight shift. I did get 6 hours sleep before the session, but was still lethargic. My hands are pretty sore.
My grip sucks. When I used the straps for the working sets, they came up really easy and fast.
I also have to decide when to start implementing a weight lifting belt… any ideas…??
[quote]bunny7568 wrote:
skidmark wrote:
I wouldn’t be too disappointed in the board press, what with all the work you put in prior to it in the session.
Give it a few more weeks and you’ll see it all start to take off. You’re just building your base right now.
I hope your right… otherwise this is a lot of work for nothing…
DEC. 16TH WEEK 3 COAN PHILLIPI DEADLIFT PROGRAM
DEADLIFT (85%)
bar x warmup
135x15
225x5
315x3
405x3
working sets
460x1 (missed 2nd rep half way up- grip slipped)
460x2 (with straps- the horror!)
SPEED DEADLIFTS (70%)- 90-120 secs rest between sets
380 x 6 sets if 3 reps (alternate grip each rep)
3 CIRCUITS OF 4 EXERCISES- 90 secs rest between exercises- 2-3 minutes between circuits
STIFF LEG DEADLIFTS
290 x 3 sets of 8 reps
BENT OVER ROWS
255 x3 x8
REVERSE GRIP LAT PULLDOWNS
270 x2 x8
270 x1 x6
ARCHED BACK GOOD MORNING
205 x3 x8
This was a brutal session… especially after a midnight shift. I did get 6 hours sleep before the session, but was still lethargic. My hands are pretty sore.
My grip sucks. When I used the straps for the working sets, they came up really easy and fast.
I also have to decide when to start implementing a weight lifting belt… any ideas…??
[/quote]
i use my belt for every set. the reason is that i like everything to be as close to a competition pull as possible. everything feels different with a belt. using a belt reminds me to take a big breath into my gut. when i do it, my belt gets really tight. i also wear my belt low on my hips when i pull. it actually adds some resistance at the bottom and make my pull off the floor easier.
so… to answer your question- just start experimenting with it. there’s no right or wrong time to use it.
you should start doing some plate pinches after every training session. start with two 25’s. stand them on their end with them pushed together. chalk up your hands and using your thumb, index and ring finger pinch the plates together and pick them up. hold them for as long as you can. do three sets per hand. when you can get all three sets for 30 seconds, move up in weight to the 35’s.
you think this session was brutal… wait until next week:)
next week when doing your ME set, be sure to really chalk up your hands. after the first rep, rechalk for the second. be sure to really think about getting your hands wrapped around the bar and grab it tight before you start pulling.
Gotten back to working on the big 3 lifts again so I’ve been following your thread close bunny. Getting some good ideas from it.
[quote]maraudermeat wrote:
bunny7568 wrote:
skidmark wrote:
i use my belt for every set. the reason is that i like everything to be as close to a competition pull as possible. everything feels different with a belt. using a belt reminds me to take a big breath into my gut. when i do it, my belt gets really tight. i also wear my belt low on my hips when i pull. it actually adds some resistance at the bottom and make my pull off the floor easier.
so… to answer your question- just start experimenting with it. there’s no right or wrong time to use it.
you should start doing some plate pinches after every training session. start with two 25’s. stand them on their end with them pushed together. chalk up your hands and using your thumb, index and ring finger pinch the plates together and pick them up. hold them for as long as you can. do three sets per hand. when you can get all three sets for 30 seconds, move up in weight to the 35’s.
you think this session was brutal… wait until next week:)
next week when doing your ME set, be sure to really chalk up your hands. after the first rep, rechalk for the second. be sure to really think about getting your hands wrapped around the bar and grab it tight before you start pulling.
[/quote]
Ok boss… 'cept one thing. The gym I train at does not allow chalk or adhesives. I know… it sucks, but I don’t have a choice around here seeing as the other alternatives are places that have shag carpeting, chrome weights, guys with $100 haircuts and classical music. These places would revoke your membership if you farted I think.
I will implement the “plate pinches”, and make the best of what I have.
[quote]hel320 wrote:
Gotten back to working on the big 3 lifts again so I’ve been following your thread close bunny. Getting some good ideas from it. [/quote]
That’s awesome Hel!.. I have been peekin’ it at your progress too, looking good buddy! If we get ourselves back in fightin’ shape we should go back over “there” and kick some ass. Gettin’ damn sick of seeing young bucks comin’ home in boxes.
[quote]bunny7568 wrote:
maraudermeat wrote:
bunny7568 wrote:
skidmark wrote:
i use my belt for every set. the reason is that i like everything to be as close to a competition pull as possible. everything feels different with a belt. using a belt reminds me to take a big breath into my gut. when i do it, my belt gets really tight. i also wear my belt low on my hips when i pull. it actually adds some resistance at the bottom and make my pull off the floor easier.
so… to answer your question- just start experimenting with it. there’s no right or wrong time to use it.
you should start doing some plate pinches after every training session. start with two 25’s. stand them on their end with them pushed together. chalk up your hands and using your thumb, index and ring finger pinch the plates together and pick them up. hold them for as long as you can. do three sets per hand. when you can get all three sets for 30 seconds, move up in weight to the 35’s.
you think this session was brutal… wait until next week:)
next week when doing your ME set, be sure to really chalk up your hands. after the first rep, rechalk for the second. be sure to really think about getting your hands wrapped around the bar and grab it tight before you start pulling.
Ok boss… 'cept one thing. The gym I train at does not allow chalk or adhesives. I know… it sucks, but I don’t have a choice around here seeing as the other alternatives are places that have shag carpeting, chrome weights, guys with $100 haircuts and classical music. These places would revoke your membership if you farted I think.
I will implement the “plate pinches”, and make the best of what I have.
[/quote]
how about a resin bag. you could stick it in your gym back and just stick your hands in. it’s pretty stealthy. not as good as chalk but much better than nothing.
A resin bag is a good idea.