400 is in the bag
Thanks fellas. GV, my hips feel fine. I just notice that it feels like I fell out of a truck.
4/15/14
Light Bench:
135 x 10, 185 x 5, 225 x 5, 245 x 4, 275 x 3
DB Flies:
4 sets x 15 reps x 40
Cable Crossover (set at mid chest):
4 sets x 20 reps x 35
Machine Dips:
4 x 20 x 250
Svend Press:
4 x 40 x 3 plates
Poundstone Curls:
50, 25, 25
Reverse DB Curls:
4 x 12 x 25
Today was deload chest. Next week I’ll pick it up with the gear, to get ready for the meet.
I learned about the Poundstone Curls from Matty. On the surface they sound easy. I found they give a great pump, once you knock out a couple sets.
I feel like I fell out of a truck today and rolled on rock ground for a 100 feet. Your deload day on bench is my heavy day.
5/17/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 110 x 3, 140 x 3 x 170 x 3
BB Shrugs:
4 sets x 10 reps x 415
BB Hold:
385 x 25 seconds
One Arm Press:
4 x 10 x 45
I have to work tonight, so I cut things short. In fact I probably would not have trained, but my family is out of town so I needed to do something. I was in and out in about 40 minutes.
5/20/14
Coan Week 6
Deadlift Warm Up:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
Working Set:
470 x 2
Speed Sets:
3 sets x 3 reps x 390 (120 seconds rest)
Assistance Exercises (120 seconds rest):
Power Shrugs:
3 sets x 5 reps x 425
Stiff Leg DL:
3 x 5 x 295
Bent Rows:
3 x 5 x 265
Good Mornings:
3 x 5 x 265
Underhand Lat Pulls:
3 x 5 x 180
It was one of those days when you are in the zone, and you feel like you can go all day. The working set was real easy. If felt like I could do 470 forever. The speed sets were also strong.
Last night I made the hotel reservations for the meet, so it’s on.
Nice work Crippler, it is good to go into weeks 7 and 8 with confidence. Looks like you are set up to finish the program strong and pull a big number at the meet. Any target in mind yet?
Thanks Dave. I’m not sure. I really want to be somewhere north of 535. 550 would be nice, but we’ll see.
Bench:
Raw: 135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Fusion Shirt:
Three Boards: 365 x 3, 405 x 3, 455 x 2, 475 x 1
Raw:
4 sets x 10 reps x 225
This was the first day back in gear. Since my last contest, I sent my shirt in to be altered. I had the neck scooped and re-enforced, and the chest plate taken in. I found it was like breaking in a whole new shirt. I knew it would be hard to touch, so we worked off three boards. Even with three boards, I was not able to touch. 475 was an inch or so off. I’m pretty sure I’ll be able to touch at 455 or 475 next week.
Looking forward to seeing your progress pay off.
Thanks GV. It seems to be coming together right now.
5/24/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 415 x 5, 445 x 5, 465 x 5
Front Squats:
235 x 5
265 x 5
295 x 5
Leg Extensions:
4 sets x 12 reps x 250
It all felt solid. I had to cut it short, my son is playing in a 3 on 3 tournament this weekend.
5/25/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 110 x 5, 140 x 5, 170 x 5
BB Shrugs:
4 sets x 10 reps x 415
BB Hold:
385 x 30 seconds
One Arm Press:
4 x 10 x 45
One Arm Extensions:
4 x 10 x 35
Kickbacks:
4 x 12 x 35
Straight Bar PD:
4 x 20 x 115
With a very busy day ahead, I rushed through in about 45 minutes.
5/25/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 110 x 5, 140 x 5, 170 x 5
BB Shrugs:
4 sets x 10 reps x 415
BB Hold:
385 x 30 seconds
One Arm Press:
4 x 10 x 45
One Arm Extensions:
4 x 10 x 35
Kickbacks:
4 x 12 x 35
Straight Bar PD:
4 x 20 x 115
With a very busy day ahead, I rushed through in about 45 minutes.
5/28/14
Coan Week 7
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
Working Set:
500 x 2
Speed Sets (120 seconds rest):
3 sets x 3 reps x 415
Assistance Exercises (120 seconds rest):
Power Shrugs:
2 sets x 5 reps x 445
Stiff Leg DL:
2 x 5 x 305
Bent Rows:
2 x 5 x 275
Good Mornings:
2 x 5 x 275
Underhand Lat Pulls:
2 x 5 x 180
A great session. Both working reps went up strong, as did the speed reps. I’m doing a lot more weight on the assistance work, than I did the last time I tried Coan. Due to an out of town meeting and normal work, I’m off till Sunday.
That is a strong session Crippler. Based on those numbers 550 looks well within range.
Thank you Dave. I’m feeling pretty good right now.
6/1/14
Bench (raw):
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Fusion Shirt (three boards):
365 x 3, 405 x 3, 455 x 3, 475 x 1, 495 x 1
Low Cable Crossover:
4 sets x 12 reps x 35
Svend Press:
4 x 40 x 3 plates
Everything felt great today. My shirt is starting to loosen up. I was able to touch at 475 and 495. We’re going to bump things up next week and move onto two boards.
6/2/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 425 x 3, 455 x 3, 485 x 3
Front Squats:
240 x 5, 270 x 5, 300 x 5
Leg Extensions:
4 sets x 12 reps x 265
As I started to complain about how hot it was in the gym, I recalled the garage lifters here. Note to self: 76 degrees is not hot.
300 for front squats was the most I have ever attempted. I found the last couple reps fairly difficult.
6/3/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 115 x 3, 145 x 3, 175 x 3
BB Shrugs:
3 sets x 10 reps x 425
1 x 10 x 455
BB Hold:
395 x 18 seconds
One Arm Press:
4 x 10 x 50
One Arm Extensions:
4 x 10 x 40
Kickbacks:
4 x 12 x 35
Straight Bar PD:
4 x 15 x 110
Rope PD:
1 x 70 x 95
Very fast paced. I had to get it in fast, since I had to take my daughter to the orthodontist. I’ve been working on my grip with barbell holds. The goal is to get to 30 seconds. Last week I did 385 for 30 seconds easy. For whatever reason 395 was very heavy this week, and I came up way short.
Strong squatting Crippler.
Great squatting. Yeah, I think lifting at 76 degrees in the gym in like heaven. It was 91 in my garage this evening but there was little humidity so it felt pretty nice to me. I admit I do have a small fan so there is some air conditioning(Ha). At the meet in a little more than a week, I’m going to be in seventh heaven within an air conditioned hotel at the airport.
Thanks fellas. GV you shamed me when I started to get crazy about the heat. I’m getting too soft I guess. Years ago I used to train in a local high school weight room. Some of us were given a key. There was no AC, just two fans. We used to work in over 100 degree heat and never complain. Now I’d riot if someone did that to me.
I like this idea of BB holds, hmmm may have to incorporate this