Seated over head press: 135 x 10
185 x 10
2 x 10 x 135… left shoulder felt weird so backed it off
Band pulldowns: 4 x 15
Shrugs: 4 x 15 x 405
Skull crushers: 125 x 10/ 100 x 15
That was it…
Warm up: Pvc pipe, light stretching shoulder mobility stuff
Squat: 2 x 10 x bar
2 x 5 x 135
185 x 3
245 x 5
285 x 4
330 x 3
370 x 2
390 x 1
420 x 1
440 x 1
Pulls off 4 "Blocks: worked up to 460
Deads: 4 x 3 x 345
Elevated stiff leg deads: 260 x 10
Standing band crunches: 5 x 10
Well it felt better then last weekend. It would appear that my old carcass has got the message to wake up. Plenty of strength today just not allot of actual power mostly on the pulls my groove is still off .
warm up: Light Band and DB movements
Bench: 2 x 20 x bar
95 x 10
2 x 5 x 135
205 x 5
235 x 4
275 x 3
305 x 2
325 x 1…paused it for a few seconds
3 x 8 x 285
245 x 10 x 7… didn’t want the last 3 reps to be grinders so shut it down at 7
Pendlay rows: 5 x 10 x Some weight
Arm curls: 2 x 8 x weight
Getting use to the higher volume.
Warm up: pvc pipe, shoulder mobility,light stretching
Squats: 2 x 10 x bar
2 x 5 x 135
185 x 3
245 x 5
285 x 4
335 x 3
370 x 2
405 x 1
430 x 1
455 x 1
Pulls off 4 " blocks: worked up to 490
Deads: 3 x 3 x 375
Elevated stiff leg deads: 290 x 10
Standing Band crunches : 5 x 10
Well my pulls are starting to show signs of life… Now my only concern at this point is the slight tweak I have going on with my upper back. Its been hanging around now for a month and starting to effect things slightly.
Every time I spent time around Jeremy I find it harder and harder to read some of the stupid shit people write regarding training on some of the forums on here excluding the 035 of course… For those who don’t know about whom im talking about He is a strength coach at a local school was a collegiate Usapl Champion and gold medal winner in the Deadlift with a 780 at around 220 at the IPF worlds.
Worked on my Bench with him last night. Found out I was wasting energy coming off the up rights with a strange habit ive developed. Found that my nipple line is were im the strongest at and that I have a nasty habit of not always bringing the bar down at the right spot every time. Plus he looked at my deadlifts his idea.
Heading back up Sunday to see him to really work on my pulls and adjust a few things on my set up and form.
I have official been diagnosed with Low T by my Doctor…
Must be great to be working with someone with that kind of experience.
[quote]gorillavanilla wrote:
Must be great to be working with someone with that kind of experience.[/quote]
Cant complain… Defiantly will beneficial for me down the road.
Hey Bulldog. Been checking out your lifting. Do you do a follow up with a light day for benches and squats or just the one heavy day?
[quote]dappertrapper wrote:
Hey Bulldog. Been checking out your lifting. Do you do a follow up light day for benches and squats or just the one heavy day?[/quote]
Wow…first I’m honored that your first post on this site is to me:) But in all seriousness if you mean like some of the old school guys use to do then no. The closes I came to that was when I tried a westside type templete with dynamic days when I started back into lifting a few years ago. So basically I only bench and squat once a week. Understand also I tend not to train that heavy and use submax weight and very rarely go above 90% of my true Max anymore.
Thanks for the response. Pretty new to the site but been lurking a little. Think I’ll stick to the Over 35 page. Actually pretty new to lifting all together so doing a lot of looking at how veterans lift and trying to figure out what I’m doing!
[quote]dappertrapper wrote:
Thanks for the response. Pretty new to the site but been lurking a little. Think I’ll stick to the Over 35 page. Actually pretty new to lifting all together so doing a lot of looking at how veterans lift and trying to figure out what I’m doing![/quote]
Yeah I would say the O35 is your best bet. We have a vast range of guys from beginners to advanced and not allot of drama.
My advice to you would be to figure out what you are wanting to do be it for general fitness or something more specific and go from there.
Little late then never, Bench session from Tuesday.
Warm up: yep
Bench: 2 x 20 x bar
95 x 10
2 x 5 x 135…SOB, my left shoulder was telling me to go to Hell
185 x 5
235 x 4
275 x 3
305 x 2
345 x 1…Verrrrry long pause
3 x 3 x 325
2 x 8 x 285
Pendlay rows: 5 x 10 x Some weight
Hammer curls : 2 x 12 x Some weight
Ok, I screwed up in a way. I should have listen on my lighter sets and stopped. ended up more or less killed my left shoulder. Spent the last few days doing ice and ibuprofen and some light movements to flush blood in the area. Just now getting it back to normal.
I’m much more interested in power lifting type workout. I recently inherited my older brother’s workout equipment and his Ed Coan book. I’ve been going by that. It seems real easy to follow and not too complicated. I’m in very good health so not worried about getting lean or any such thing. I like the “full house” look anyway. What is your opinion on the ed coan type workout?
The guy on my left knows allot more about how Ed Coan trained 
[quote]dappertrapper wrote:
I’m much more interested in power lifting type workout. I recently inherited my older brother’s workout equipment and his Ed Coan book. I’ve been going by that. It seems real easy to follow and not too complicated. I’m in very good health so not worried about getting lean or any such thing. I like the “full house” look anyway. What is your opinion on the ed coan type workout?[/quote]
I’m a huge fan of Eds training philosophy. on a side note Kirk Karwoski had a similar approach . The only thing that you need to understand is that his off season training was different then when he was getting ready for a Meet.
I want a picture with Ed Coan. He’s the one I looked up to for many years.
I hear a lot of people bashing linear progression but it seems so logical and straight forward. I am also interested in 5/3/1 but coan seems like a better starting point.
Plus Coan seems like such a cool guy The simplicity of his program appeals to me but I never hear much people using it as compared to a westside or cube or 531.
[quote]gorillavanilla wrote:
I want a picture with Ed Coan. He’s the one I looked up to for many years.[/quote]
I think allot of people have looked up to Ed over the years… Hard not too. Not when you look at what he has achieved in the sport over the years.
[quote]dappertrapper wrote:
I hear a lot of people bashing linear progression but it seems so logical and straight forward. I am also interested in 5/3/1 but coan seems like a better starting point.
[/quote]
Not sure why anyone would bash the concept of linear progression in the first place. case in point 5/3/1 is a block linear progress model . My feeling most people who bash on this type of training are enamored with more of a conjugative approach.
[quote]dappertrapper wrote:
Plus Coan seems like such a cool guy The simplicity of his program appeals to me but I never hear much people using it as compared to a westside or cube or 531.
[/quote]
Ed is hell of guy in person very friendly and humble. Honestly ,in my view people think they needed to over complicate things to see results. Some of the most basic and simple programs in my view can get the job done. As long as the person puts in the work and are consistent. I’m a huge believer of the K.I.S.S principle ( Keep it Simple Stupid).