Solid work. Great job on the squats.
Great squatting! Following up the 490 squats with 5 second pause squats is inspiring. I bet the JA’s couldn’t comprehend what you were doing. There is a real feeling of contentment with the pause squats and the complete control you have with the weight.
Thanks guys. You are correct GV, the paused squats are a whole new thing. There were a couple young guys watching. It was clear they were dumbfounded.
11/8/13
Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 3 x 250
1 x 3 x 275
1 x 3 x 325
1 x 1 x 335
Bench with Heavy Band:
225 x 5
245 x 5
275 x 1
315 x 1
Floor Press (Smith Machine)
225 x 10
245 x 10
275 x 10
315 x 10
Svend Press
4 x 20 x 3 plates
Band Flies:
1 x 100
Ah, I was back in the gym at my normal time. Bright and early in the morning with the other old guys. It was kind of a mixed bag. I think I had one or two more in me at 325. Once more I banged the pegs on the bench on the way up on the first rep. I racked it and went for it again. I then gutted out two more reps. Banging the pegs wrecks the whole thing, and ruined my set.
For 335 I backed way down the bench and had a couple of guys hand it off to me. 335 was way easy. In fact, it felt lighter than 325.
Your just lucky you didn’t get hurt, that is a bit of weight to suddenly have knocked off the groove on you.
Great work, as always…
325x3 is solid. Looks like all numbers are moving in the right direction-Nice work!
Corm, you’re right. I was going to take a picture of the benches today and post it, but I forgot. They remodeled six months ago and got new equipment. Everyone has the same complaint about these benches. You hit the pegs.
Dave, thanks. I want 2014 to be my best year yet.
11/9/13
First day of the Coan deadlift routine.
Deadlift:
Warm up: 135 x 10, 185 x 5, 225 x 3, 275 x1
Working Set: 405 x 2
Speed Sets: 8 sets x 3 reps x 325 (90 second rest between sets)
Circuit three times through (60-90 seconds between sets):
Stiff Leg Deadlift: 8 x 225
Bent Rows: 8 x 225
Underhand Lat Pulls: 8 x 90
Good Morning: 8 x 185
Notes: I think my weights for the working and speed sets are on target, if you look at the next 10 weeks. I need to adjust my assistance work. I went a little light, because I did not know what to expect.
If nothing else I worked up a sweat. Looking at the routine I can see how it is going to be a little harder as I progress along.
[quote]Crippler56 wrote:
11/9/13
First day of the Coan deadlift routine.
Deadlift:
Warm up: 135 x 10, 185 x 5, 225 x 3, 275 x1
Working Set: 405 x 2
Speed Sets: 8 sets x 3 reps x 325 (90 second rest between sets)
Circuit three times through (60-90 seconds between sets):
Stiff Leg Deadlift: 8 x 225
Bent Rows: 8 x 225
Underhand Lat Pulls: 8 x 90
Good Morning: 8 x 185
Notes: I think my weights for the working and speed sets are on target, if you look at the next 10 weeks. I need to adjust my assistance work. I went a little light, because I did not know what to expect.
If nothing else I worked up a sweat. Looking at the routine I can see how it is going to be a little harder as I progress along. [/quote]
Nice work. Interested to see the Coan DL program in action. That circuit looks like an ass kicker.
Good luck with the Coan program. I ran it a few years back but must admit that I stopped short before completing the cycle. I found it very difficult. I will look forward to seeing how it goes for you.
And the USPA is not affiliated with the IPF. The only US federation that is affiliated with and feeds into the IPF is USAPL.
Thanks Capt. and Snap. I’m going to do my best to finish it. I even went out and purchased a stop watch for ten bucks, so I would be right on with the rest times.
As for the USPA meet, I’m not even sure if I can make it. It’s looking like I might have conflict. If that’s the case it will be the WABDL in March or April.
11/10/13
Close Grip Bench:
20 x 45, 10 x 135, 10 x 165, 10 x 185, 10 x 205, 10 x 225
Straight Bar Press Down:
9 sets x 12 reps moving the weight up each set starting at 50
Reverse Rope Press Down:
Same as above
9 sets x 12 reps moving the weight up each set starting at 50
Rope Press Down:
100 x 50
One Arm Extensions:
2 x 10 x 35
2 x 10 x 40
1 x 10 x 45
I felt a little tired and beat up. I felt today was a good day to bomb the triceps. I was in and out in record time. Under an hour.
It would be pretty awesome if a lot of us all competed at a meet together. It would be a virtual worm hole.
That would be the best GV. Having the entire cast of characters in one meet would be epic.
I’m on my third day of being sick. The family went to Costco after the Seahawks game Sunday. My daughter and I went to town on the free samples. We both ate something that got the best of us. My gut has been tore up for three days. I even called in sick for work on Monday. It’s probably been years since I’ve done that. I jumped in the car this morning to go to work, but I felt like throwing up right off the bat. I made it an hour before I was back home. With any luck I’ll be 100% tomorrow and back in the gym.
This sucks.
Never had that experience with any samples at Costco but I almost always indulge. Guess I’ll have to cut back on the giveaways. Hope you feel better now.
Don’t get me wrong GV, I’ll hit the free samples again the next time I’m there.
11/13/13
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 415 x 3, 470 x 3, 515 x 3
5 Second Pause x 1:
315
365
405
425
Leg Extensions:
4 x 12
I felt back up to speed today. Squats were good. I might have had one more at 515. I’m getting the hang of the paused squats, and the felt better. Nobody does them, so a guy saw me paused at 425. He came running over to save me, so I had to tell him I was fine.
515x3 coming off of being sick for two days= really strong work.
LOL about the guy running over to save you. Most people in most gyms might think you’re an alien doing those pause squats…Golly those are just insane. Nice work. The Coan work is powerful stuff.
You need a “pause squatting” sign as it must be hard to chat about what is going on with 425 on your back while sitting at the bottom of the rep.
Or maybe he liked you in that way and just really wanted to get close in behind you and push his body against you…he may have been watching and waiting for months for the chance… 
5s pause at 425 is awesome!
Thanks guys. Corm I hope he just did not know what was up, and there was not a big need to touch me anywhere. lol
11/14/13
Bench:
135 x 10, 185 x 5, 225 x 3, 260 x 5, 285 x 3, 330 x 2, 355 x 1
Bench With Heavy Band:
4 x 1 x 315
Floor Press (Smith Machine):
315 x10
335 x 10 (half reps)
365 x 5 (half reps)
Svend Press:
4 x 20 x 3 plates
Band Flies:
1 x 100
Bench was real good. 330 x 2 was easy. I wont lie, but 355 x 1 was a challenge. I think I left my spleen on the floor. I’m proud of it though, because of the previous sets.
Four sets of the band bench was good. By the time I got to the fourth rep, 315 was getting heavy. I have a spotter stand behind me, just in case something comes lose.
Spleen benching is the best.
Better to leave a spleen behind than lose a testicle. Just sayin’…
11/17/13
Deadlift
Warm Up:
135 x 10, 185 x 5, 225 x 3, 275 x 1
Working Set:
430 x 3
Speed Sets:
8 sets x 3 reps x 350 (90 seconds rest between sets)
Circuit: Three times trough circuit / 90 seconds rest between exercises / 2 -3 minutes of rest between circuits
Still Leg DL
8 x 255
Bent Rows:
8 x 245
Underhand Lat Pulls:
8 x 100
Good Mornings:
8 x 205
Week 2 of the program. It was much harder than week one. I upped the weights on the circuits, and will continue to do so as I move along. I worked my ass off, so I have to get stronger.