[quote]CSEagles1694 wrote:
You should be impressed by my lbs to kg conversion skills for an American haha. I can multiply and divide by 2.2 like it’s nobody’s business.
CS[/quote]
Proud of ya
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
You should be impressed by my lbs to kg conversion skills for an American haha. I can multiply and divide by 2.2 like it’s nobody’s business.
CS[/quote]
Proud of ya[/quote]
Thanks, spar, sure do 'purciate it.
CS
[quote]CSEagles1694 wrote:
[quote]SamMcLoughin wrote:
[quote]CSEagles1694 wrote:
What did you start the cycle with and what did you hope to end with? I think the most you should be shooting for (gains wise) in a cycle is 10 kg.
CS[/quote]
I’d done 145kg x2x1 with relative ease, this was the first single:
I think I might skip next week, do 135x2x3, 140x2x2, 145x2x2 and 150 or 152x1
Edit:
Redid the template just making 5kg increase per week, it looks like this from here on out:
Going to skip my last five rep week
2x3 @ 130
2x3 @ 135
2x2 @ 140
2x2 @ 145
1x1 @ 150
Second edit: I might take it back to one work set, I’m not sure, but I can definitely finish this one one work set alone.[/quote]
Go by feel after you first week of singles. If you can nail 150 that week, then go 155 the next. As for the rest of the cycle, 5kg a week is about the most you should be increasing each week at this level. It’s about the same (5kg = 11lbs, so about 10 lbs/week) for me and it works just fine. Once you start getting into the 200kg+ range is when I’d start going about 7,5 kg a week.
You should be impressed by my lbs to kg conversion skills for an American haha. I can multiply and divide by 2.2 like it’s nobody’s business.
CS[/quote]
Is there supposed to be more than one week of singles? I’ve just been using this for bench:
http://www.joeskopec.com/edcoanbench.html
And this for squats:
http://www.joeskopec.com/coancalc.html
Tuesday, 3 April, 2012
Felt really strong today, and I was anxious to make up for Sunday, sounds good, right?
-
Squat - low bar, wider stance
1x5 @ 60kg
1x2 @ 80kg
1x1 @ 100kg
1x1 @ 140kg - surprisingly easy
belt on
1x1 @ 150kg
wraps on
1x2 @ 160kg - I racked it here because I’d taken too long to put on wrap number two, but they flew up, so…
1x0 @ 190kg - Got into the hole, went pretty deep, when I came back up my knees extended too fast for my hips and I dumped it over my head, I had almost made it through the sticking point so I went again.
1x0 @ 190kg - nope. -
Leg Press
2x15 @ 240kg
That was depressing. Two appalling sessions in a row, never good. Going to have to scrap this Coan program, though I’ll keep deadlifts. The bench was a shambles, today was just silly, and I don’t have the shoulder flexibility to do a proper, heavy overhead press. I shouldn’t have started out going high bar, close stance and ATG, it was setting myself up for failure, I had to learn how to do a powerlifting squat today, again. That, coupled with my eagerness to make up for Sunday spelled disaster. After the first 190kg attempt I just wanted to go home.
Not sure where I’m going to go from here. I need something I can just adhere to for about a year, and that there isn’t a tonne of room to deviate from.
This is all compounded by the fact that this time last year, I’d pulled 245kg with relative ease, I’d benched 140kg and I could look at four plates on a bar in the rack, and not worry about smoking it.
Weigh in: 100 kilos / 220lbs
[quote]SamMcLoughin wrote:
[quote]CSEagles1694 wrote:
[quote]SamMcLoughin wrote:
[quote]CSEagles1694 wrote:
What did you start the cycle with and what did you hope to end with? I think the most you should be shooting for (gains wise) in a cycle is 10 kg.
CS[/quote]
I’d done 145kg x2x1 with relative ease, this was the first single:
I think I might skip next week, do 135x2x3, 140x2x2, 145x2x2 and 150 or 152x1
Edit:
Redid the template just making 5kg increase per week, it looks like this from here on out:
Going to skip my last five rep week
2x3 @ 130
2x3 @ 135
2x2 @ 140
2x2 @ 145
1x1 @ 150
Second edit: I might take it back to one work set, I’m not sure, but I can definitely finish this one one work set alone.[/quote]
Go by feel after you first week of singles. If you can nail 150 that week, then go 155 the next. As for the rest of the cycle, 5kg a week is about the most you should be increasing each week at this level. It’s about the same (5kg = 11lbs, so about 10 lbs/week) for me and it works just fine. Once you start getting into the 200kg+ range is when I’d start going about 7,5 kg a week.
You should be impressed by my lbs to kg conversion skills for an American haha. I can multiply and divide by 2.2 like it’s nobody’s business.
CS[/quote]
Is there supposed to be more than one week of singles? I’ve just been using this for bench:
http://www.joeskopec.com/edcoanbench.html
And this for squats:
http://www.joeskopec.com/coancalc.html
[/quote]
I took out that extra week of 5s and put an extra week of singles in there.
As for the squats, it doesn’t really go like that. This is how MY cycle went (or is supposed to go so far).
If we’re looking to put, let’s say, 25 lbs someone’s squat, let’s do it like this. The lifter will have a 300 lb. max.
Week 1 - 2x10x215
Week 2 - 2x10x225
Week 3 - 2x8x235
Week 4 - 2x8x245
Week 5 - 2x5x255
Week 6 - 2x5x265
Week 7 - 2x3x275
Week 8 - 2x3x285
Week 9 - 2x2x295
Week 10 - 2x2x305
Week 11 - 2x1x315
Week 12 - 2x1x325
That’s just how I would run it. I plugged my projected new max into the calculator, and it gave me a 45 lb. increase over 14 weeks - I don’t think so. I wouldn’t trust the calculators.
CS
If you’re looking for a program you can stick to for a full year and not have to worry about a bunch of bullshit, then I would just run 5/3/1 or the Juggernaut Method if you like more reps. You can’t go wrong with either of these programs.
CS
Wednesday, 4 April, 2012
-
Overhead Press
1x10 @ 20kg
1x5 @ 30kg
1x3 @ 40kg
1x1 @ 50kg
1x1 @ 60kg
1x7 @ 50kg -
Close Grip Bench Press
4x10 @ 80kg
1x12 @ 80kg
3a) Front Raise
2x20 @ 20kg plate
3b) Lateral Raise
2x15 @ 10kg 'bells
3c) Seated DB clean and half press
2x8 @ 7.5kg
-
Straight Barbell Curl
4x12 @ 30kg -
Barbell Shrug
straps
2x25 @ 180kg
Notes:
Decided to get rid of the Coan template for my overhead press, and I’ve instead put back a 5/3/1 template. I’ve removed any lean or leg drive from my press, and I’m able to use a full rom again, so I’m doing that again. It’s totally strict, and humbling, but I’ll get there.
Thursday, 5 April, 2012
Modified Coan/Philippi: Week 8
-
Deadlift
2x2 @ 60kg
1x2 @ 100kg
1x2 @ 140kg
belt on
1x1 @ 180kg
1x1 @ 210kg
1x1 @ 227.5kg (didn’t attempt rep #2, this was a grinder) -
Speed Deadlift
belt on
3x3 @ 167.5kg -
Stiff Leg Deadlift
Straps, no belt
1x6 @ 182.5kg
1x7 @ 182.5kg - PR -
Pendlay Row
Straps, no belt
3x5 @ 115kg -
T-Bar Row
1x15 @ 110kg
1x16 @ 110kg - PR -
Lat Pulldown
4x12 @ 120kg
Notes:
My SI joint and lower left lat have been giving me a fair bit of pain since Monday’s squat attempts, but I thought I’d have the two reps. But that, and me wearing the belt too tight, which is a big problem for me on deadlifts, led the first one to be an utter grinder, so I didn’t go again. I really need to learn how to get more out of the belt, or stop using it.
Not sure if I’ll try the 235kg next week or not.
[quote]CSEagles1694 wrote:
If you’re looking for a program you can stick to for a full year and not have to worry about a bunch of bullshit, then I would just run 5/3/1 or the Juggernaut Method if you like more reps. You can’t go wrong with either of these programs.
CS[/quote]
I’ve done 5/3/1 before, thinking about using that, or one of Paul Carter’s programmes - they look like a lot of fun.
Did the Juggernaut method, wasn’t terribly effective regarding 1RMs, but great for rep records.
Inspired by this, I’ve decided to run 5/3/1 for a year:
Starting info:
Starting Lifts → 90% working maxes
Bench:
145kg → 130kg
Squat:
170kg → 153kg
Press:
65kg → 55kg
Deadlift:
240kg → 215kg
Height: 6’ 2"
Weight: 100kg
Age: 21
Sunday, 8 April, 2012
Bench Press - Cycle 1, Week 1
Warm up:
Tennis ball to pec, band pull aparts (internal and external rotation), YTWs, dislocates, rolling out triceps with a barbell.
Gym weight: 100kg
-
Bench Press
no belt or wrist wraps
20kg x20
40kg x10
60kg x5
85kg x5
97.5kg x5
nose tork
110kg x9 (+4) - PR -
Strict Overhead Press
2x10 @ 40kg
3x8 @ 40kg -
T-Bar Row
5x15 @ 100kg
Notes:
First day, glad to start this off well. Lifting beltless and resetting things will be humbling, but some humility now will go a long way over the year.
Monday, 9 April, 2012
Squat - Cycle 1, Week 1
Gym weight: 101kg
-
Low Bar Back Squat
no belt or wrist wraps
Bar x5
60kg x5
80kg x2
100kg x5
115kg x5
nose tork
130kg x9 (+4) - PR -
Deadlift
chalk, no belt
4x10 @ 140kg
1x12 @ 140kg -
Ab Wheel
5x10 @ Bw
Notes:
That was a really tough session. The boring but big template is tough, safe to say I underestimated it. Good session though, I have high hopes for this year.
Wednesday, 11 April, 2012
Overhead Press - Cycle 1, Week 1
Gym Weight: 100.5kg
-
Strict Overhead Press
no belt/wrist wraps
20kg x5
35kg x5
42.5kg x5
47.5kg x8 (+3) - PR -
Bench Press
no belt, wrist wraps
4x8 @ 100kg
1x12 @ 100kg -
Lat Pulldown
4x10 @ 100kg
1x12 @ 100kg
Notes:
Humbling. That said, bench was encouraging, I definitely had more in the tank on the last set, just don’t want to start failing reps on week one.
Thursday, 12 April, 2012
Deadlift - Cycle 1, Week 1
Warm up: Stretching (Glutes, hips, hamstrings, calves)
Gym Weight: 100.75kg
-
Deadlift
No belt
60kg x5
100kg x2
140kg x5
162.5kg x5
Chalk and nose tork
182.5kg x12 (+7) - PR, very, very happy with this -
Low Bar Back Squat
no belt or wrist wraps
5x8 @ 100kg - tough, lower back was very tired -
Ab Wheel
2x10 @ Bw - abs were still very sore from Monday and I couldn’t get much ROM in so I called it at two.
Notes:
Tried out some different form today - instead of getting my hips low and trying to pull that way I just did whatever felt natural. I watched a video of me attempting 250kg from a year or so ago and that’s what I did back then - it obviously works.
Good job on the reps so far, seem’s like your max’s are pretty much bang on. Will be impressive consistency if you stick to 5/3/1 for a whole year. The deadlift PR in particular is impressive, high rep deadlifting just aint natural!
Well I for one am glad you finally updated something. My morning routine of eating breakfast and watching your videos was all thrown outta whack this past week.
YES I DO THAT.
[quote]jake_j_m wrote:
Good job on the reps so far, seem’s like your max’s are pretty much bang on. Will be impressive consistency if you stick to 5/3/1 for a whole year. The deadlift PR in particular is impressive, high rep deadlifting just aint natural! [/quote]
Bang on as in sufficiently lowered for long term progress? Because I wouldn’t say my working maxes are bang on for 1RM strength, I definitely have way more.
Thanks - reverting to my old form and engaging Viking mode for that one worked wonders!
Jeez that’s a brutal set of deads. Great job.
[quote]Spock81 wrote:
Well I for one am glad you finally updated something. My morning routine of eating breakfast and watching your videos was all thrown outta whack this past week.
YES I DO THAT.[/quote]
Ha, thanks. I’ve just been busy with college because I’ve got exams coming up.
[quote]Jab1 wrote:
Jeez that’s a brutal set of deads. Great job. [/quote]
Thanks!
[quote]SamMcLoughin wrote:
Bang on as in sufficiently lowered for long term progress? [/quote]
Yeah this. The deadlift may have been a bit “too many reps” but I’m sure Jim would say you can’t really start too low with 5/3/1 it just means in theory you actually have a shot of running 8+ cycles without having to leave your max’s the same. I’ve never once run a deload week on 531 yet though… I just run 3 weeks cycles… I feel like it’s low impact enough compared to something like smolov jr. without a whole week of deliberately doing only speed reps…