new pictar
(Edit: Tell me again why we can’t post two pictures in a row?)
Sheiko Squat #3 (Saturday, 11/08/08)
No motivation today- little sleep, went to the gym too late, any number of things. Didn’t feel like being in the gym let alone having a heavy barbell on my back.
A. Back Squat 5x3x250
Hang Clean Practice
That’s it.
nother pictar
Bench (Monday 11/10/08)
Really didn’t have any time to get in a training session yesterday, so I went after PT today. I’ve decided to abandon the MM Bench Program, it’s getting a little optimistic with the percentages and I really want to get back to what I feel like doing rather than what an arbitrary program whose setup I don’t like tells me to do. Coan I like, this one not so much.
Easy day today. Just wanted to see my close grip and hit some quick lifts and get a pump as an apology for being busy yesterday.
A. Close Grip: 200 1RM
B. Flat Bench 1x5x185
C. Push Press: 4 singles with 165 (should have been at least 170)
D. Flat DB: 75s x 9 (soooo close to 10), 65s x 10
Ed Coan Week #5 (Tuesday 11/11/08)
A. Deadlift 1x3x340 (easy as hell)
B. Speeds 3x3x275 (these were legit speed sets, not regular sets trying to be speeds)
C. Rack Pulls (below knee) 425 1RM?, 1x3x365
3x5 for assistance work
RDL: 225
Chin: +25 lbs
GM: 135
T-Bar: 3 plates
Good session overall, felt very refreshed. Had a lot of people working in today, was really hard to get focused with switching plates and everyone talking.
I’m going to see how using Rack Pulls instead of Power Shrugs works as assistance work, I absolutely despise Rack Pulls with the utmost passion so imagine they must be good for me somehow. As for the other work, I’m really getting the Good Mornings down and I think I’m going to try deloading the T-Bar between reps like Arnold used to do.
Always worth posting.
Gotta keep all this in mind for Saturday- 5x2x85%, supposed to be 267.75 but you know that I’m going to do 275 because I’m a baller.
Bench Session (Thursday, 11/13/08)
A. Bench: 5x4x185
B. Incline: 3x3x150
C. Weighted Dips: +55 12RM, 2 chains x 10, 1 chain x 10
External Rotator and Band work
Bench felt good, if a bit unstable. I’ve moved my grip out so that I’m middle finger on the rings now, it’s going to take a little getting used to. Incline Press sucks still, that 3x3 was taken to the limit. Dips are getting nasty though- +135x3 is my eventual goal.
On another note… there seems to be some kind of epidemic of partial reps that’s been slowly infecting the entire gym. At first it was bench presses, squats and pullups. Now it’s branched out to affect every DB exercise, military pressing and rows. Just today I saw a guy doing 1/8 dips with 2 plates. What gives, really?
Record APFT (Fall Semester 08)
Not much training lately guys, been resting up for this APFT. Hit 225 Bench for 2 singles and 5x2x275 Squat on Sunday and that’s been it.
Weight: 172 (not even close to our college gym scale)
Pushups: 66 (-1 reps, 92%)
Situps: 65 (+4 reps, 79%)
2 Mile Run: 15:25 (-8 sec, 67%)
APFT Score: 238 (+7 points)
Certainly better than what I scored last year, but far from what I’m happy with. It’s apparent that Pushups and Situps have pretty much stalled from just doing PT- time to change that a bit. I’m thinking chain pushup drop sets for pushups and decline situps.
Run time is improving slowly. Honestly, I’ll be happy with a 10 second improvement every PT test. I hate, hate running.
No PT the rest of the semester, that means Tabatas and WODs. Time to get ready for some fun…
I’ll be watching with great anticipation. I plan to be doing the Coan routine in about a month.
Ed Coan #6 (Thursday, 11/21/08)
I’ve been followed! 
A. Deadlift: 365x2, 405x1 (unplanned)
B. Speeds: 3x3x300
C. Rack Pull: 365x3 (not sure if I’m going to keep these or not)
D. Power Shrugs: 3x5x235
3x5
- RDL: 230
- Weighted Chin: Omit (see below)
- GM: 140
- T-Bar: 3 plates (deloaded between reps)
365 was easy; Kia being the freak of nature that he is came back from his back injury (back in June) after only 4 sessions of deadlifting to beat his old max of 350 and do 405. So I did it too. Probably my slowest pull yet, but still in good form. Not a max by any means- makes me happy.
Rack Pulls I may or may not keep doing, probably not. Still can’t make myself like them or convince myself that they’re doing anything for me. Power Shrugs I dislike too but I soldier on with those because that’s what the program calls for. Deloaded T-Bar Rows are hit and miss as well- less lower back strain, but they were using a lot more biceps than I would have liked. I’m going to try and fix that.
Ah yea, chinups. I injured one of my SC joints at about my mid-sternum doing the weighted Dips last Thursday. Definitely can’t do a dip without pain now and even the chinups were bothering it. Gonna take it easy tomorrow and stick to pressing.
Thanksgiving Break starts after tomorrow, that means high school gym that may or may not be open. It’s going to be dicey finding a place to workout.
[quote]IronAbrams wrote:
Deadlift 405x1
[/quote]
Hellz YEAH!!! Nice deadlift, man. You keep moving forward. Very nice.
[quote]
IronAbrams wrote:
It’s going to be dicey finding a place to workout.[/quote]
You’ll find a way
to blow those PRs away
That was cliche
Shoot me in the fay-ce.
I’m no poet.
The first 405 deadlfit is always the hardest.
rock on
Bench Day (Friday 11/22/08)
Lower body was planned, but my erectors were murdered and I somehow skipped it.
A. CGBP: 5x5x155
B. BB Cur: 95 for who cares
C. Hammer Curl: 45x6 top set, the rest who cares
D. Preacher Curl: whatever
Really just an unfocused session, had a ROTC dinner to get to. Thankgiving Break started today, and I ended up going home at 1am rather than sleep because I was too awake.
Bench Day (Monday 11/24/08)
A. Bench: 4x4x190
B. Military 1x5x115
C. Flat DB: 90x5, 95x2, 100x1, 70x8
External Rotators
Dips are pain free again
Bench went up nice and quick today. I cut military press short when I decided to make Wednesday my overhead focused day of the week.
Was happy to finally hit the 100s from a dead stop, didn’t get the rep after that though. Now I can focus on getting some RE work in with them instead of maxing every other time. It’s nice that unweighted dips are good again too, but I can still feel the SC joint tightness and pain from everyday activity. Lovely stuff.
Old high school gym- sad, sad, sad. Bench and curl, bench and curl. Oh, and 135 shrugs too- can’t forget those.
Linen’ em up and shootin’ em down!
hellz yea
Ed Coan #7 (Friday, 11/28/08)
A. Deadlift 385x1 (fuckKKK!)
B. Speeds: 3x3x320
C. Power Shrugs: 2x5x255
2x5
RDL: 235
Wide Pullup: BW nice and deadhang
GM: 145
Barbell Row: 155 (185x3 extra)
So I missed the second rep of the heavy double- let me explain here. I’m weak and slow as shit off the floor- that’s part of the reason why Coan works so good for me.
However, the bumper plates that we started using at college this year are elevated a good 2-3 inches off the ground compared to normal plates. With my weakness, this translates to a good 15 lbs on my max. Since I was working out at my old high school gym, it was regular plates.
I got the second rep three inches off the floor, grinded and couldn’t do it. Now I’ll give myself the comfort of knowing that I was stressed as hell and had just spent a good amount of time shoveling water out of my flooded basement, but that doesn’t change my weak point. I can forsee many deficit pulls in my future…
Rest of the assistance work went nice, Speeds weren’t actually as hard as I was expecting. Pullups weren’t bad (the pullup bars are thick and soft at HS, when I can do any decent number of reps on them I’m happy) but I need to start doing them with frequency again.
One thing that I was happy with was my barbell row strength which has shot the fuck up since Spring semester when I tried them last. I used to cheat with 135 and I was getting straight sets of 5 with 155 pretty strict- even did 185x3 for shits and giggles.
Not that bad. Writing this Thursday night, I forgot about how every fucking gym around is closed during the Holidays ughhhhh… haphazard workout tomorrow and Saturday.
Don’t sweat it, IA, it looks like you had a great workout overall. And it sounds like if you had been using bumpers and hadn’t spent all that times draining out your basement, you would have clinched it.
I love Thanksgiving!
