[quote]gregron wrote:
When’s the next meet big guy? Don’t sweat the missed DL’s… Even beef cakes like yourself are allowed to have an off day every now and then.[/quote]
June 23rd, Mr Fireman, and I don’t sweat a missed lift. I mean, I was pissed, but I got over it fast. Thanks for the permission to have an off day though, that’s sweet of you, lol.
Off days
Low volume?
Wtf
Yeah Rock, off days. I’m not an aspiring wrestler so I can get by with some off days, brah.
5/25
Squat
135xSome
175x5
210x4
245x3x2
280x2 (Misread program, shouldn’t have gone this high in this session)
265x3x5
Bench
145x6
175x5
205x4
215x3x3
235x2x2
245x2
245x5 PR (90% of my last meet highest bench)
SSB box squat 16" box (parallel)
165x3
195x3
225x2x4
SSB GM
130x5x5
Smoked!!
5/27
Squat
175x5
210x4x2
245x3x2
285x3x5 PR
Bench
145x5
175x4
205x3x2
235x3x5
Flyes 2x25
Dips BWx10x5
Wide(r) stance SSQ squat
150x5
180x5
210x5x3
210x10 Holy shit, this was insane. Racked it, sat down, died x 8 minutes before I could walk out of the gym.
Pretty inconsiderate of your daughter to have a bday right before your meet.
[quote]scj119 wrote:
Pretty inconsiderate of your daughter to have a bday right before your meet.[/quote]
LOL I know, right?? I’ve have to put her in timeout for that actually, now that you mention it.
5/30
Coan Week 8
*Since last week went bad, and I barely hit 405 rather than going up to the prescrobed 435x2, I felt like I should work towards that goal today and if things felt good, attempt this weeks prescribed weight of 460x2. LOL, that would be a +25# PR for a double, and the highest I’ve pulled before was 450 (without hitching horrendously) and 441 is my highest meet DL. In other words, 460 would be awesome.
Deads
135x5x2
185x5
225x3x2
275x3
325x3
365x2
395x1 -Easy, so figured I’d hit 435 and see what I felt like doing there
435x1 -Easy, decided to stop after 1 and attempt 460 if only for a single
460x1 -PR- After putting it down, I tried a second, but couldn’t break the floor. Maybe if I touch/go’d it, MAYBE, but I didn’t want to kill myself. I’ll settle for a decent PR on my DL, finally. God damn, it’s been a while.
Speed deads
335x3x3
Power shrugs
135x10
225x5
335x5x2
SLDL 225x5x2
Pendlay rows 185x5x2
Chins BWx5
Pullups BWx5
Done. Was going to clean 135 and put it on my shoulders to GM with (too lazy to rearrange the rack) but shoulder is hurting with some deep knots or some shit, and it was like “Fuck no you don’t”. That’s ok, my lower back is getting wrecked lately anyway, plenty of volume for it (if not too much).
Well InkAddict.
This Sunday I’m gonna put your ass through a table…
You’ll have off days for the rest of your life…
[quote]Ct. Rockula wrote:
Well InkAddict.
This Sunday I’m gonna put your ass through a table…
You’ll have off days for the rest of your life…
[/quote]
No, Rock did not put me through a table, I went out of town for my daughter’s 6th birthday.
6/3 (I think it was that day)
@ a 24hr fitness-shithole, where members have probably stolen all the small plates. Who needs 5’s and 10’s anyway?
Squat
175x3
210x3x2
245x3x2
280x2x4
Bench
135x10
185x3
205x3x2
235x3x5
DB Flyes
5x10
Squat
195x3
225x3x2
265x3x4
Done.
Day after we got back, I got some work in. Not the full session, but something.
6/8
Bench
145x3
175x3
205x3x2
235x3x5
Squat
175x3
210x3x2
245x3x2
280x3x3
Done. Planned on making up the second bench with deads the next sesson, but the next session would have been yesterday (6/10) but I spent the day puking or lying on the couch afraid to move. Feel fine today, other than some dehydration. Hope to make it up tonight.
Forgot about the session I did 6/1, realized my first day back should have been my DL session that I did last night. Oops.
6/1
Bench
145x5
175x4
205x3x2
235x3x5 Closer grip
Squat
175x5
210x5
245x5x2
265x4x5
Bench
155x6
185x6x2
205x4x6
Flyes 5x10
SSB GMs
5x5
Last night, Coan week 9, everything felt heavy as shit. Most likely from being sick all day sunday and not having eaten much up until that point. Oh well, gotta keep trying.
Deadlift
135x5x2
225x5x2
275x3
325x3
375x1x2
405x1 Slow
435x0x2 Fuck. Wouldn’t move.
Shrugs
335x5x2
SLDL 225x5x2
Done. Volume tapers down as meet approaches, 6/23
Holy shit.
Watch this vid.
Very well done.
Last “heavy” session before meet, other than the next DL session. Squats felt heavy, bench felt solid though. Realized I’ve yet to go 3/3 on bench at a meet, so that is one of my goals for this next one.
Squat
175x3x1 (50%)
210x3x1 (60%)
245x3x2 (70%)
280x2x5 (80%)
Bench (Everything paused)
*Using an inflated max of 290)
145x3x1 (50%)
175x3x1 (60%)
205x3x2 (70%)
235x2x3 (80%)
245x1x3 (85%)
DB Flyes
25x8x4
On bench, I “anticipated the press command” ala Jim Wendler, rather than letting it sink too far into my chest. Felt good.
Coan week 10
Deads
1355
2255/3
2753
3153
3552
3951
4251
4551
475*0
Speed pulls
31523
Pissed about missing 475, should have had it, but I guess I’ll just have to hit it at my meet for the state record (yes, we are weak in AZ, apparently)
1 week out…
Good luck! Looks to me like you are doing awesome!
Whats SSB squats?
Looking strong, Ink. I’m expecting an epic meet day DL now. And how did you like the Coan program? I think I’m going to jump on that train soon. Need to be pulling 500 stat myself.
coyote - Thanks! SSB squats are Safety Squat Bar squats, done with the SSB.
wiggles - Thanks man. I’m expecting a big pull that day too. I WILL PR! I really like the Coan/Phillipi program. It’s a lot more “back” involved than I’ve done with Sheiko lately, so I’m really liking it for that aspect of it. I’ll definitely run in again sometime in the future. I think after this meet, I’ll run 531 for a few cycles, and then run it again. The first 8 weeks of it, my traps were on fire every day of the week. Loved it.
6/18
Bench
145x5
175x3x2
205x3x2
215x1x4
All paused, easy.
Deadz
135x5x2
225x3
275x3x2
315x2x4 ~65%
Done.
If you hit 475 at your meet you will have me beat by 1lb.
It’s super heavy you’ll never get it.