Well I’m 19, I have been working out since I was 12.
The first gym I went to was absolutely amazing. It was geared towards athletes.
The owner of it squatted around 800 I believe in his late 40’s so I was being trained by the best.
Right now I’m doing a 4-day split, with Mondays being max effort bench, Tuesdays are now Coan/Phillipi, Thursdays are dynamic effort bench, and Fridays I get my quad work in.
The thing that really pisses me off is that I know I could be a lot stronger, but my idiotic high school coach had no idea what a proper lifting program was. All we did is bench, incline, squat, and power cleans every single day.
My diet right now is nothing spectacular, as I’m in college and find it quite hard to be eating what I should. I try to get at least 3 protein shakes in throughout the day.
But I think I’ll be starting up a training log soon to give some perspective on the ins and outs of my training.
[quote]Free2Be wrote:
Good work timmcbride…looking forward to following along.[/quote]
Thanks Free2Be!
I guess I should include some stats, could be helpful for those following along:
Age: 30
Experience: on and off since high school, seriously lifting since April 2008
Weight: 199 (in the process of bulking)
Height: 5"10.5"
Split:
Day 1 - Coan/Phillipi
Day 2 - Chest/Delt
Day 3 - Squat/Back/Bicep/Abs
Day 4 - Chest/Tricep/Abs
Rest days are thrown in whereever. My schedule can be highly erratic.
Current Max Video;
This was done with standard plates, thus I start my pull slightly lower than lifting with Olympic plates. I hope this translates into a bigger lift if I do another powerlifting meet.
Deadlift
400x2
Speed sets (alternating sets between double overhand and a mixed grip)
325x3 (8 sets)
Circuit x 3 sets
SLDL 220x8
EZ BB row 110x8
Plate loaded Underhand Lat PD 120x8
Good Mornings 140x8
I kept my circuit poundage the same. My logic is that if it felt appropriate the first workout, it is only going to feel heavier in subsequent workouts as I go into the circuit more fatigued from the progressively heavier weights.
400x2 felt heavier than it should have. I did a 20 rep squat this week and I did some sprints outside on my bike. I think I may have induced too much leg fatigue and that’s why it felt heavier than normal. I will likely eliminate the 20 rep squat this week. We’ll see though, I’m a glutton for punishment.
Deadlift
400x2
Speed sets (alternating sets between double overhand and a mixed grip)
325x3 (8 sets)
Circuit x 3 sets
SLDL 220x8
EZ BB row 110x8
Plate loaded Underhand Lat PD 120x8
Good Mornings 140x8
I kept my circuit poundage the same. My logic is that if it felt appropriate the first workout, it is only going to feel heavier in subsequent workouts as I go into the circuit more fatigued from the progressively heavier weights.
400x2 felt heavier than it should have. I did a 20 rep squat this week and I did some sprints outside on my bike. I think I may have induced too much leg fatigue and that’s why it felt heavier than normal. I will likely eliminate the 20 rep squat this week. We’ll see though, I’m a glutton for punishment.[/quote]
Good work man. Are you still weighing 199 or have you moved up yet? I’m bulking too, but the damn scale is broken at the gym and I don’t have access to another.
EDIT: And if you are doing a 20 rep squat along with this program you are fucking crazy!
Good work man. Are you still weighing 199 or have you moved up yet? I’m bulking too, but the damn scale is broken at the gym and I don’t have access to another.
EDIT: And if you are doing a 20 rep squat along with this program you are fucking crazy![/quote]
Thanks,
I weighed 200 this morning. I bulk slowly. I try to follow Layne Norton’s bulk/cut cycle approach. I only shoot for a gain of 0.5 to 1.0 pounds per week. I’ve been bulking for about 2 months and I am getting sick of eating. It’s about time for a mini-cut cycle to get me excited about bulking again.
The 20 rep squat was pretty light, I am not gonna lie. It was my first time and I didn’t know what to expect. But even with it being light, the DOMS kicked in big time at day 2!
Good work man. Are you still weighing 199 or have you moved up yet? I’m bulking too, but the damn scale is broken at the gym and I don’t have access to another.
EDIT: And if you are doing a 20 rep squat along with this program you are fucking crazy!
Thanks,
I weighed 200 this morning. I bulk slowly. I try to follow Layne Norton’s bulk/cut cycle approach. I only shoot for a gain of 0.5 to 1.0 pounds per week. I’ve been bulking for about 2 months and I am getting sick of eating. It’s about time for a mini-cut cycle to get me excited about bulking again.
The 20 rep squat was pretty light, I am not gonna lie. It was my first time and I didn’t know what to expect. But even with it being light, the DOMS kicked in big time at day 2![/quote]
I think you are probably wise to bulk that way depending on the circumstances.
I did 20 rep squats about 4 years ago, I ended with either 265 or 275, not a lot obviously, but I put a ton of muscle on my glutes and quads. Tough on the back though.
I just started this program two weeks ago. Thought I might join in on the logging portion. Want to get to 225kg.
Week 1:
Deadlift:170kgx2
Speed Deads: 135kgx8x3
Circuit:x3
StiffLegs: 130kgx8
BO Row:80kgx8
Pulldown:60kgx8(haven’t really done these before, should progress fast)
GMs:60kgx8
Week 2:
Deadlift:180kgx2
Speed Deads:150kgx8x3
Circuit:x3
Stifflegs:135kgx8
BO Row:85kgx8
Pulldown:68kgx8
GMs:70kgx8
What I’ve gleaned so far:
The DOMS from this is killer. Seriously, it’s messed up.
I should be able to go heavier on GMs pretty fast.
I like pulldowns.
I don’t like stifflegged deadlifts after speed deadlifts.
And that’s all. Another installment should be expected come Friday or Saturday.
[quote]Gaius Octavius wrote:
I just started this program two weeks ago. Thought I might join in on the logging portion. Want to get to 225kg.
Week 1:
Deadlift:170kgx2
Speed Deads: 135kgx8x3
Circuit:x3
StiffLegs: 130kgx8
BO Row:80kgx8
Pulldown:60kgx8(haven’t really done these before, should progress fast)
GMs:60kgx8
Week 2:
Deadlift:180kgx2
Speed Deads:150kgx8x3
Circuit:x3
Stifflegs:135kgx8
BO Row:85kgx8
Pulldown:68kgx8
GMs:70kgx8
What I’ve gleaned so far:
The DOMS from this is killer. Seriously, it’s messed up.
I should be able to go heavier on GMs pretty fast.
I like pulldowns.
I don’t like stifflegged deadlifts after speed deadlifts.
And that’s all. Another installment should be expected come Friday or Saturday.[/quote]
Cool, it will be good to have a few of us going through the pain together.
You’re not kidding about the DOMS, my hams were sore for 5 days after week 1.
Your SLDL is sick, great poundage! I couldn’t imagine pulling that after doing the speed deads.
Unfortunately I can’t reach utube, but your poundage looks good.
Are you finding it difficult?
I’m actually using this as a template for pulling everyweek, but only to maintain my deadlift while bringing my squat up. I’m not pushing the deadlift but am pushing the circuit. The circuit is TOUGH!
After this 6 week run of maintenance I plan to do a real run for bringing my deadlift up. Should be interesting. Even though I’m just maintaining I think it is causing some hypertrophy in my back side.
Unfortunately I can’t reach utube, but your poundage looks good.
Are you finding it difficult?
I’m actually using this as a template for pulling everyweek, but only to maintain my deadlift while bringing my squat up. I’m not pushing the deadlift but am pushing the circuit. The circuit is TOUGH!
After this 6 week run of maintenance I plan to do a real run for bringing my deadlift up. Should be interesting. Even though I’m just maintaining I think it is causing some hypertrophy in my back side.[/quote]
The 2 reps with 425 was a little tough. My PR for that weight is 3 reps and the 3rd was a grinder. The circuit is definitely hard word. Especially moving from the good morning to SLDL. I previously said I wouldn’t up my poundage but I felt it necessary this week. I was feeling stronger.
As Gaius mentioned above, week 4 is going to be brutal. I am scheduled to pull 450x2. My previous max is 466x1. So that will be hard.
Then you deload slightly until another brutal workout in week 8.
Speed Deadlift (these weren’t moving that fast)
375 5 sets of 3, 120 seconds rest
Circuit 3x8
SLDL 230 (up 10 lb)
Bent Row 125 (up 5 lb)
Underhand Lat Pulldown 125 (up 5 lb)
Good Morning 160 (up 10 lb)
This was really challenging, but now I get the pleasure of the week 5 and 6 deload before repeating these numbers in week 7. My back and hammies are really feeling the DOMS.
Speed Deadlift (these weren’t moving that fast)
375 5 sets of 3, 120 seconds rest
This was really challenging, but now I get the pleasure of the week 5 and 6 deload before repeating these numbers in week 7. My back and hammies are really feeling the DOMS.[/quote]
Nice work. The speed deads really slow down by week 4. They’ll feel faster next week.
Just a reminder that week 5 is a misprint and should only be one set of 3 at 80% not 3x3 as it’s written in most programs.
[quote]Modi wrote:
Nice work. The speed deads really slow down by week 4. They’ll feel faster next week.
Just a reminder that week 5 is a misprint and should only be one set of 3 at 80% not 3x3 as it’s written in most programs.[/quote]
Thanks! Means a lot coming from a monster like yourself.
Luckily, I browsed quite a bit before starting the program (and took lots of notes) and I saw that week 5 was misprinted. Thanks for the reminder anyway!
Any tips on the power shrugs? Next week is my first week doing them.
[quote]timmcbride00 wrote:
Modi wrote:
Nice work. The speed deads really slow down by week 4. They’ll feel faster next week.
Just a reminder that week 5 is a misprint and should only be one set of 3 at 80% not 3x3 as it’s written in most programs.
Thanks! Means a lot coming from a monster like yourself.
Luckily, I browsed quite a bit before starting the program (and took lots of notes) and I saw that week 5 was misprinted. Thanks for the reminder anyway!
Any tips on the power shrugs? Next week is my first week doing them.[/quote]
No problem. Coan/Philippi is no joke.
No, Power Shrugs suck. I hadn’t really done them before either. At first I tried doing them as you would initiate a Hang Clean/High Pull, but eventually just did them as Cheat Shrugs. Just put a little body english into it.
If anyone else is good at these, I will defer to them.
Deadlift (50 pounds lighter than last week)
400x2 - felt heavier than it should have, I had an exhausting week
Speed Deadlift
325, 3x3 - these actually went up fast!
Power Shrugs
280, 3x5
SLDL
255, 3x5
Bent Row
140, 3x5
Underhand Plate Loaded Lat Pulldown
140, 3x5
Good Morning
175x5, 185x5, 195x5
I felt good on all the assistance exercises. I will up them all by 10 pounds next week. I was a little conservative on the weights today. This was my first week doing the straight sets instead of the 3x8 circuit.
