A double body weight raw squat deserves appropriate applause!
/claps wildly/
2xBW!? Great job!!!
As for the tile thing, my bro-in-law accidentally put that tile glue over the entire floor and let it dried (um, first timer mistake I guess) so I’ll ask him and get back to you.
[quote]cholulalula wrote:
2xBW!? Great job!!!
As for the tile thing, my bro-in-law accidentally put that tile glue over the entire floor and let it dried (um, first timer mistake I guess) so I’ll ask him and get back to you.[/quote]
I borrowed a belt sander from a guy at work and it seems to be working but it’s messy as hell. I can’t imagine how your brother got it off the floor.
[quote]Up wrote:
Id say this different approach to training, and skipping the meet to
gain strength has been a HUGE success!
Congrats
[/quote]
You know, I think you are right and that’s made a huge difference. Right now everyone else is in their last couple of weeks training before nationals so I would just be at the end of yet another cycle.
[quote]punnyguy wrote:
Damn you’re strong. “Inordinate” wouldn’t even begin to describe how pleased I’d be with myself if I could ever achieve a 2xBW squat. Especially given your limb lengths (and mine).
Speaking of which, if you had shorter legs you’d look a lot like Coan with your new style of deadlifting. You look strong in that video, with more in your future. Really impressive lifting.[/quote]
I like this a lot. I don’t know if it’s true but it sure gave me a warm fuzzy feeling.
Saturday March 24 - Week 4 Coan Phillipi
Deadlift
135-5
225-2
275-1 add suit bottoms
295-1
315-1
330-1 supposed to be two but two attempts and it would not come up
330-1 add belt
275-3x5 speed - no belt
Circuit - 3x8
SLDL - 220
BO row - 75
Green band pull down
Good mornings - 155
Finish with bar roll outs 3x15
This was the hardest week so far. It was the heaviest weight with all the circuit volume.
Next week the weight gets lighter again and there are no more circuits. There are the same lifts as the circuit but it’s 3x5 and not a timed circuit format. However power shrugs get added in.
O! You’ve inspired me to try the coan dl program.
I am reading it and assume this is what I do after the initial dl set, sets of speed dl’s. rest 2-3 mins then do the circuits–rows, gms etc? Seems like its a lot of circuit and less dl the first week or so?
[quote]brute_fury wrote:
O! You’ve inspired me to try the coan dl program.
I am reading it and assume this is what I do after the initial dl set, sets of speed dl’s. rest 2-3 mins then do the circuits–rows, gms etc? Seems like its a lot of circuit and less dl the first week or so?[/quote]
Send my your email on fb and I’ll attach the template.
:D!!
speed work after the worksets…hmmmm
and w/o the belt too
Damn Good work in here as always!!!
Monday March 26
Bench
bar-10
95-3
115-2
135-a bunch that didn’t come down far - comp shirt added
155-3 that were almost touching
165-2
185-1
190-1 5lb pr and it came up like a rocket
195-0 started coming up fast but got out of the groove
175-1 signals
My comp shirt was tight as crap. My weight gain has only been approximately 3 lbs. I used to sit around 133. Now I sit around 135-136. It is insane how much tighter the shirt feels right now. Maybe I’m retaining a ton of water from pizza last night.
Squat
bar-10
135-5
165-3
185-2
205-3x6 these were all tough tonight
DB bench
42-10, 9, 8 - plus 6 reps over last week
BB steps to 18" bench
bar-5/side
65-5/side
95-5/side
wind mills
30lb 3x10/side
I am liking this program…
nice work O_b_s
Good work homey.
Wednesday March 28
Squat
bar-10
135-5
175-3
205-1
245-4 add suit bottoms
275-2
305-1 add belt
325-1 add wraps
345-1 add straps
355-2x0
The 345 came up easily. I thought I cut it really high because it was fast and I’d had my wraps on for an extended time farting around with my belt. It was hard to walk out. I was disappointed with the 355 because 345 was easy and the 355 felt easier to walk out.
MP
bar-7
65-4
75-1
85-1
90-1 very slow rep
Bench
bar-10
95-3
115-5x3
125-1
HLR-3x15
Lucky me I get to have a root canal on Friday and am in the midst of renovating the bathroom. I got the glue off the walls. We did some dry walling and insulating last weekend. Now I’m plastering and hand sanding the belt sander marks. Hopefully we’ll paint on the weekend.
OH MY GOD! First off-- great job! Secondly…how they HELL do you lift equipted!!! It seems to require a lot more concentration in my limited understanding of it. I would…pass out.
Killer work as always!!
[quote]brute_fury wrote:
OH MY GOD! First off-- great job! Secondly…how they HELL do you lift equipted!!! It seems to require a lot more concentration in my limited understanding of it. I would…pass out.
Killer work as always!![/quote]
It can be mentally challenging to lift equipped. The weights are bigger and I find I need a lot more mental focus. You end up squatting weights that are difficult to walk out. You can see how tentative I am in the video.
Thursday March 29
Front squat
bar-5
115, 135, 140, 145, 147.5, 150, 152.5 - 5 each
155, 160-2 each
165-1 5lb PR
Band pull aparts super set with band face pulls
4x25
Rumour has it that the latest people to be ousted from the site are Bushido Bad Boy and our own kmcnyc. I hope it’s not true but if it is it makes me very sad. They were both excellent sources of information.
Your squatting is awesome, that is all.
[quote]
Rumour has it that the latest people to be ousted from the site are Bushido Bad Boy and our own kmcnyc. I hope it’s not true but if it is it makes me very sad. They were both excellent sources of information.[/quote]
edit:
I had always thought since I was on another board that if one gets booted their entire posting history goes too. Although that might leave some threads without context. kmc is still on this very thead, so I question it.