Thanks fellas. I’m good with it. Its just one of those days.
4/26/14
Bench:
45 x 20, 135 x 10, 185 x 5, 225 x 3, 245 x 1, 285 x 3, 305 x 1, 335 x 3, 355 x 0, 355 x 1
Bench With Heavy Band:
235 x 1
255 x 1
285 x 1
Machine Dips:
2 x 20 x 230
2 x 20 x 270
Svend Press:
4 x 40 x 3 plates
I’m still working on different combinations of reps. 335 x 3 was fine. I jumped to 355 x 1. I slowed on the way up and for some reason my spotters took it from me. I didn’t get mad. It was my fault for not explaining the rules to them (even though both have spotted for me in the past). I regrouped and tried it again a few minutes later. There were no issues.
So true GV. It’s also nice when I destroy my kid on the course.
4/30/14
Overhead Press:
45 x 10, 65 x 10, 105 x 3, 135 x 3, 165 x 3
BB Shrugs:
4 sets x 10 reps x 465
One Arm Press:
2 sets x 10 reps x 40
2 x 10 x 45
Front Raises:
4 x 10 x 45
EZ Bar Extensions:
25 x 20, 75 x 12, 75 x 12, 95 x 12, 95 x 12
Kickbacks:
4 x 12 x 30
Rope Pressdowns:
4 x 20 x 110
Reverse Rope Pressdowns:
4 x 10 x 95
I’ll be making hotel reservations this week for my next contest. It’s July 19th. I’m considering going up a weight class. I just want to focus on being as strong as possible. I’ve won a bunch of trophies already, I just want some PRs.
Yeah, add some bdywt, mass up, bigger is better, stronger-more power oh yeah! Well, then we trim down for the heart and all is in balance again. Go for it.
I’m probably doing another meet in November, which I’ll trim down for. This time, strength is all that matters.
5/3/14
Bench:
45 x 20, 135 x 10, 185 x 5, 225 x 3, 245 x 1, 310 x 2, 340 x 2, 360 x 1
Bench With Heavy Band:
250 x 1
260 x 1
290 x 1
Incline Flies:
35 x 12
45 x 12
55 x 12
65 x 12
Svend Press:
4 sets x 45 reps x 3 plates
Today my sets were 2,2,1. All three money sets felt good. If I had too I might have been able to squeeze out a second rep at 360. As it was my ass came way off the bench.
My plan, for bench anyway, is to do max effort workout next week. I’ll deload the following week, and then go into meet prep the week after that. For deads I want to finish Coan.
[quote]Crippler56 wrote:
I’m considering going up a weight class. I just want to focus on being as strong as possible. I’ve won a bunch of trophies already, I just want some PRs. [/quote]
Can you snag any records at a higher weight class? Sometimes that’s good motivation to move up or down.
Yes, there is no state record for bench (if you count that). I’ve already had a couple state records in two feds. It’s nice, but I this point I want to have clean meet.
5/4/14
Coan Week 4 (Repeated):
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
Working Set:
495 x 2
Speed Sets (90 seconds rest between sets):
5 sets x 3 reps x 415
Assistance Circuit (90 seconds rest between exercises):
Stiff Leg DL:
3 sets x 8 reps x 285
Bent Rows:
3 x 8 x 255
Underhand Lat Pulls:
3 x 8 x 120
Good Mornings:
3 x 8 x 245
This was my second attempt at Week 4. Unlike last time, I had plenty of energy and felt great. The speed sets were some work, by the time I got to the last couple. It left me totally drained. I got everything done in 70 minutes. Now I just want to stay upright the rest of the day!
Nice work on the Coan program, as you know week 4 and week 8 are the two that a lot of people fail on. Now you get a couple of easier weeks before the final push.
Bench:
45 x 20, 135 x 10, 185 x 5, 225 x 3, 245 x 1, 305 x 1, 385 x 1, 385 x 0, 335 x 1, 325 x 1
Bench With Heavy Band:
255 x 1
285 x 1
305 x 1
Dead Press:
225 x 1
245 x 1
265 x 1
Low Cable Crossover:
4 sets x 15 reps x 37.5
Today was one rep day, and my last raw workout before the meet. I’m going to deload, and not bench again for two weeks. 385 felt pretty heavy. My spotter grabbed the bar right near the top on my first attempt. I could have made it, had he not grabbed it. I tried it a second time, to get a clean attempt. I got stuck half way up, so it was a good spot.
For dead presses I brought my hand in. My pinkies were just inside the rings.
Overall, I fell ok about it. 385 was my biggest attempt in over two months. Who knows, on a good day I still might have 400 in me.
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 414 x 3, 445 x 3, 475 x 3
Front Squats:
235 x 5
265 x 5
295 x 5
Leg Extensions:
4 sets x 12 reps x 250
Not too bad, considering I got off work at 0200 and I was in the gym by 0800. I really did not get tired until right about now, so I’m sure I’ll be dragging the rest of the day.
Squats are looking good too. Do your hips get sore after deadlifting? My hips take a beating which I think makes my lower back get stiff and sore especially the next morning. I can totally sympathize with having to loosen up the morning following dead work-hell almost all intense lifting these days.