Wednesday, 22 February, 2012
Front Squat - Smolov, Week 1, Day 4
10x3 @ 120kg - PR (volume, was 3x3@ 120kg)
Behind The Neck Push Press
92.5kg x1 - PR (was 90kg)
3a) Bent Over Cable Laterals
2x12 @ 20lbs
3b) Band Pull Apart
2x12 w/ mini band
Front squats were quite easy, sets 7-9 were tough but I got through it fairly quickly. Huge volume PR too. I’m still not totally comfortable doing BTNPP’s but I’ll get there eventually.
Cool log
[quote]mmatt wrote:
Cool log[/quote]
Thanks
Thursday, 23rd February, 2012
1a) Barbell Curl
10x10 @ 35kg
1b) V-Bar Pushdown
10x10 @ 150lb
Notes:
Decided to take the day off, then realised that I wanted to lift, so this is the result. Not much but I was pushed for time and I need a lighter day somewhere in the week, especially if I have no rest days.
Friday, 24 February, 2012
Front Squat - Smolov, Week 2, Day 1
4x9 @ 110kg - PR
Overhead Press - Coan Peaking Cycle, Week 1
2x10 @ 52.5kg - quite easy
3a) Bent Over Cable Laterals
2x10 @ 30lb
3b) Face Pulls
2x12 @ 90lb
3c) Band Pull Apart
2x12 w/ mini band
Notes:
4x9 @ 110kg is a 10kg PR, and is only 2.5kg short of what my last 4x9 day is supposed to be at, I’ll probably do it at 115kg instead.
Saturday, 25 February, 2012
Coan/Phillipi, week 2
Speed Deadlift
8x3 @ 155kg - no belt, <90s rest, all reps were fast
2a) Stiff Leg Deadlift
3x8 @ 152.5kg
2b) Bent Over Row
3x8 @ 142.5kg
2c) Underhand Lat Pulldown
3x8 @ Pin #9
2d) Arched Back Good Morning
3x8 @ 75kg
Sunday, 26 February, 2012
Coan Bench Cycle, Week 1:
Bench Press
2x10 @ 102.5kg - so easy
Close Grip Bench Press
2x10 @ 90kg - also easy
Incline Bench Press
2x10 @ 85kg - not as easy, but I haven’t done these in a long, long time
Wide Grip Chins
2x12 @ Bw
Rope Pushdown
2x15 @ 100lbs
Notes:
Going to run an Ed Coan split that I found and modified a little bit, the high frequency squatting was really hurting my hips. It felt pretty nice to do some low volume stuff and get in and out pretty quickly.
everything’s easy with Big Ron logic
Monday, 27 February, 2012
Went in today to squat, but when I got to my work sets my hip flexors just weren’t up to it, I’ll try again tomorrow.
This is the first rest day I’ve had since January 14th.
[quote]spar4tee wrote:
everything’s easy with Big Ron logic
Should’ve just done that.
[quote]SamMcLoughin wrote:
Monday, 27 February, 2012
Went in today to squat, but when I got to my work sets my hip flexors just weren’t up to it, I’ll try again tomorrow.
This is the first rest day I’ve had since January 14th.[/quote]
Shit man, that is commitment and I was thinking of taking the day off after 5 straight days. Good work all around.
800 hundred solid-ass pounds
Tuesday, 28 February, 2012
High Bar Back Squat
2x10 @ 120kg - easy, just got tired
Leg Press
2x12 @ 200kg
Leg Extension
2x12 @ Stack
Unilateral Lying Leg Curl
2x9 @ Pin #6
Seated Calf Raise
3x12 @ 80kg
Notes:
My hip flexors were still really sore but I covered them in as much Biofreeze as I could and just did my best, I had to high bar it and go extra deep so that my stretch reflex would get me through the most painful part of the range of motion, but it actually worked out well, they flew up, I might keep high barring for a while.
Wednesday, 29 February, 2012
Overhead Press
2x10 @ 55kg
DB Lateral
3x12 @ 20kg 'bells
DB Front Raise
3x12 @ 10kg 'bells - paused at the top, slow negative
4a) Bent Over Cable Lateral
2x10 @ 30lb
4b) Face Pull
2x12 @ 90lb
4c) Band Pull Apart
2x12 w/mini band
4d) DB Shrug (strapless)
2x50 @ 40kg 'bells
Notes:
That was fun.
Thursday, 1 March, 2012
Coan/Phillipi - Week 3:
Deadlift
1x2 @ 205kg - belt less PR
Speed Deadlift
6x3 @ 167.5kg - no belt, not very fast though
3a) Stiff Leg Deadlift
3x8 @ 152.5kg
3b) Bent Over Row
3x8 @ 110kg
3c) Lat Pulldown - underhand grip
3x8 @ Pin #9
3d) Good Morning
3x8 @ 80kg
Notes:
Circuit was pretty tough, dropped the weight on the rows and made them more strict. It’s nice to hit over double bodyweight without a belt.
Friday, 2 March, 2012:
Light Benching, Coan Week 1
Light Bench
1x20 @ Bar
1x10 @ 40kg
1x10 @ 60kg
2x10 @ 87.5kg
Dumbbell Flye
1x12 @ 20kg 'bells
2x10 @ 25kg 'bells
Dumbbell Bench
1x8 @ 40kg 'bells
1x8 @ 35kg 'bells
V - Bar Pushdown
3x12 @ 160lb
Barbell Curl
2x20 @ 35kg
Notes:
Haven’t done any dumbbell pressing in a long time, the extra range of motion was tough - hopefully when that goes up I’ll get some carryover to my bench.
Sunday, 4 March, 2012
Heavy Benching: Coan Week 2
Bench Press
1x20 @ 20kg
1x10 @ 40kg
1x10 @ 60kg
1x10 @ 80kg
2x10 @ 105kg
Close Grip Bench Press
2x10 @ 92.5kg
Incline Bench Press
1x10 @ 20kg
1x5 @ 40kg
1x3 @ 60kg
2x10 @ 85kg
T-Bar Row
2x12 @ 80kg
Rope Pushdown
2x15 @ 100lbs
Tuesday, 6 March, 2012
Coan Squat: Week 2
Warm up:
Stretching - hips, glutes, hamstrings, calves
Foam Rolling - quads, ITBs, back, glutes
High Bar Back Squat
2x10 @ 120kg
Leg Press
1x6 @ 120kg
1x6 @ 160kg
2x12 @ 210kg (+10kg from last week)
Leg Extension
1x10 @ Pin #10
1x10 @ Pin #15
2x15 @ Pin #20 (Stack)
Unilateral Lying Leg Curl
2x9 @ Pin 6
5a) Seated Calf Raise
2x15 @ 80kg
5b) Ab Wheel
2x15 @ Bw
Do you ever get small bits of food/crumbs etc. stuck or lost in your traps?
Wednesday, 7 March, 2012
Coan Overhead Press: Week 3
Warm up:
Band dislocates, band pull aparts (internally and externally rotated), band face pull and external rotation, YTWs
Overhead Press
2x8 @ 57.5kg
DB Lateral
3x12 @ 20kg 'bells
DB Front Raise
3x12 @ 10kg 'bells
4a) Bent Over Cable Lateral
2x12 @ 20lb
4b) Face Pull
2x12 @ 90lb
4c) Band Pull Apart
2x12 w/mini band
4d) DB Shrug (strapless)
2x50 @ 40kg 'bells
Notes:
Using a full ROM on overhead press is tough - but I’m getting better at it, no nerve issues yet, hopefully it stays that way. I’m still leaning back a bit, but not as much as I was. That warm up worked well, too.