Nice going hitting the 330 for 5 then the 375, that’s great benching.
You have officially moved past me with 330x5 followed by 375. Nice work!
Thanks guys. I’m going for 400 in a few weeks. I’ll be sure to get some film win or lose.
Looking strong rolling into March. When are you going to start the cut? Its gonna take some gas out of your training so I’d try and get it out of the way fairly early and then fuel up for the meet.
real good benching 400 is in the bag
Jack, I’m going to start to cut after the first. I’m not even going to try until then.
Matty, thanks. I feel like I’m real close.
12/21/13
Deadlift:
Warm Up:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
Working Set:
485 x 2
Speed Sets (two minutes rest between sets):
3 sets x 3 reps x 405
Power Shrugs:
3 sets x 5 reps x 380
Assistance Exercises (two minutes rest between sets):
Still Leg Deadlift:
2 sets x 5 reps x 285
Bent Rows:
2 x 5 x 265
Good Morning:
2 x 5 x 255
Underhand Lat Pulls:
2 x 5 x 180
Week 7 is done. I wanted to do it Sunday, but my work Christmas party is tonight. I don’t plan on staying out late or getting crazy, but I thought I should deadlift today just in case.
The second rep at 485 was pretty ugly. I think I just missed lock out, but I was able to pull it. I think perhaps I need to add a little more warm up. My hams felt kind of cold. Everything else was solid. It’s a lot of work, but I’m sure there has to be a pay off.
Numbers are super strong here!
I’m getting there Snap. Slow and sure it appears.
12/22/13
Close Grip Bench:
45 x 20, 135 x 10, 155 x 10, 185 x 10, 205 x 10, 225 x 10, 245 x 10
Two Arm Extensions:
3 sets x 10 reps x 85
1 x 10 x 100
Rope Press Down
4 x 12 x 100
Reverse Straight Bar Press Down:
4 x 12 x 95
DB Curls:
4 x 10 x 30
Concentration Curls:
4 x 10 x 35
Hammer Curls:
4 x 10 x 45
Today was light and easy. I was home early from the part last night (10:00 PM), but I was still dragging. I kept things light and more light biceps than normal. I did not really drink, but I think we are just not used to being out.
I’m getting there Snap. Slow and sure it appears.
12/22/13
Close Grip Bench:
45 x 20, 135 x 10, 155 x 10, 185 x 10, 205 x 10, 225 x 10, 245 x 10
Two Arm Extensions:
3 sets x 10 reps x 85
1 x 10 x 100
Rope Press Down
4 x 12 x 100
Reverse Straight Bar Press Down:
4 x 12 x 95
DB Curls:
4 x 10 x 30
Concentration Curls:
4 x 10 x 35
Hammer Curls:
4 x 10 x 45
Today was light and easy. I was home early from the part last night (10:00 PM), but I was still dragging. I kept things light and more light biceps than normal. I did not really drink, but I think we are just not used to being out.
Happy holidays.
MERRY CHRISTMAS T-Nation PEEPS. MY GIFT TO YOU IS A YEAR OF PERSONAL RECORDS.
Merry Christmas to you and your family Crippler. Here’s to PR’s in 2014.
12/26/13
Bench:
135 x 10, 185 x 5, 225 x 3, 260 x 3, 285 x 3, 335 x 1, 385 x 1
Bench With Heavy Band:
315 x 1, 305 x 1, 285 x 1
Machine Dips:
4 sets x 20 reps x 175
Svend Press:
4 x 25 x 3 plates
Band Flies:
2 x 100
This morning was a mixed bag. I’m not sure if it was the holidays or six weeks of nightshift combined with early morning training, but I was kind of tired and dragging. I did not feel any energy or strength at all. I had planned on a 3/3/3 workout. I was on course until 335. I could only get out one rep. I nailed 330 for five last week.
Afterward I got pissed at myself. As I thought on it I convinced myself I could have got at least three if I had stayed with it. With that I bumped up to 385. It kind of stalled at the bottom, but I was able to push through and lock out. I think 400 is there on a good day.
My shoulder started to hurt, so I backed off after 385. The rest of the workout was easy.
12/26/13
Bench:
135 x 10, 185 x 5, 225 x 3, 260 x 3, 285 x 3, 335 x 1, 385 x 1
Bench With Heavy Band:
315 x 1, 305 x 1, 285 x 1
Machine Dips:
4 sets x 20 reps x 175
Svend Press:
4 x 25 x 3 plates
Band Flies:
2 x 100
This morning was a mixed bag. I’m not sure if it was the holidays or six weeks of nightshift combined with early morning training, but I was kind of tired and dragging. I did not feel any energy or strength at all. I had planned on a 3/3/3 workout. I was on course until 335. I could only get out one rep. I nailed 330 for five last week.
Afterward I got pissed at myself. As I thought on it I convinced myself I could have got at least three if I had stayed with it. With that I bumped up to 385. It kind of stalled at the bottom, but I was able to push through and lock out. I think 400 is there on a good day.
My shoulder started to hurt, so I backed off after 385. The rest of the workout was easy.
Are you doing any during lifting band mobility work for your shoulder, it really helps me to lift without pain. I think we are all on edge to see you smash the 400 bench. The holidays can take it out of you but you’ll come back in a day or two stronger.
Thanks GV. I am not, but that is a good idea. My plan is for two more heavy bench workouts, and then a deload. Between the bands and the deload, I should be in good shape for a push toward my March meet.
12/30/13
Deadlift:
Warm up:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 1
Working Set:
510 x 0, 495 x 0, 475 x 0 (no power whatsoever in the legs)
Speed Sets:
380 x 1 (again no power whatsoever)
Power Shrugs:
2 sets x 5 reps x 405
Stiff Leg Deadlifts:
2 x 5 x 295
Bent Rows:
2 x 5 x 275
Good Mornings:
2 x 5 x 255
Underhand Lat Pulls:
2 x 5 x 200
By far the worst training day in months. I felt pretty good when I got there, but nothing seemed to work. My working set was supposed to be 510 x 2. I was sure I could get at least one or one and a half. It was not to be at all. I then moved down to 495. Again, nothing. At that point I went to 475. Nothing. I was pissed because my working set last week was 485 x 2.
I then went to speed sets. 380 felt like a ton. Rather than destroy my ego even more, I bagged it.
I started to pack up my stuff to go home, but felt better of it. I then decided to do my assistance work anyway.
To top things off I strained my lower back and ripped a callous on my right hand.
I’m not sure what the issue is. Perhaps a deload week is needed. In the meantime, I am going to try this workout again next time. It was supposed to be week 8 of Coan. I’ll do it again and hit my marks no matter what. At the end of these 10 weeks (now 11), I’ll deload and then get ready for my meet.
The Coan routine is a killer. You’re probably right on track with needing a deload week. Sticking with the assistance work shows character. Nice going even though everything felt heavy…just one of those days.
Week 8 is by far the toughest in the Coan program and many, many lifters fail this week and go on to PR at the end of the program.
I think the high percentage double after the accumulated fatigue from the program the first seven weeks make week 8 extremely difficult to complete. I agree with your strategy of coming back any trying it again next week. Don’t worry about doubling it. Hit it for a single, wait a minute or 90 seconds and come back and get it again then do the speed work and you will be back on track
[quote]Crippler56 wrote:
Thanks guys. I’m going for 400 in a few weeks. I’ll be sure to get some film win or lose. [/quote]
You’re gonna crush it!