Never Strong Enough.............

Training Training Logs
481

Shoulder accessories:

Band pull aparts to warm up

Db shoulder press:4015,5010,6010,7010,90*8 Did a set of 10 pullaparts inbetween each set of the presses.

Cable side raises:4*15

More band pullaparts

Done, it was muggy and smelled like a mixture of ass and armpit in the gym. Had a hard time breathing normally because i kept thinking about it, and coming in from cold drier air to that sucked as well. After a few of the other members left it didn’t smell as bad, but it still lingered and i called it early and foam rolled and stetched. Gonna be away from the gym for a few days visiting family, so no training till next tuesdayish depending on the weather. I will probably bring my squat suit with me though and keep working on the legs to stretch them out a bit so i can get in it. My family has an air compressor and i have a few basketballs there as well and that should help get them stretched out enough for my legs. If i’m successful, my deload for squats next week might be some suit work, not too heavy, but to get used to it.

482

Squat deload:

Squats:13510,1355,1855,2355,285*5

Leg press:20015,40015,600*15

Superset of HS single leg extensions:2510,2510,25*10(25 per leg for feel and slight pause at top)

And HS single leg curls:2510,2510,25*10(same as with extension, sligth pause at top)

Done

483

Bench deload:

Bench:bar10,13510,1355,1555,185*5

Flat db press:6015,8015,80*15

Lying tricep extensions:7515,7515,75*15

Rope extension combo(regular rope extensions followed by rope extensions from sternum area at angle away, like a press):510,10,510,10,5*10,10

Done, deadlift deload tomorrow.

484

Deadlift deload:

Deads:1555,1555,1855,2355,285*5

Lat pulldowns:13010,16010,205*10

Db rows:100*40

Done, short workout had to get to work.

485

Shoulder deload accessories:

Standing military press:bar10,955,955,1355,135*5 Did a set of pullaparts *10 inbetween each set

Side db laterals:2010,2510,30*10 did the same with the pullaparts here as well

Rear db laterals:3010,4510,60*10

Hammer curls:3010,4010,50*8

Reverse curls(thumbless):4510,6510,85*10

Done, first shoulder workout i’ve had in awhile that felt pretty good overall, R shoulder discomfort is still there once in awhile, but mostly gone now.

486

I am planning on doing a pushpull meet on march 31st. So it’s time to start meet preparation with the current short term goal to focus on my deadlift and bench and make improvements on them and peak for the meet. For the next few weeks i will keep the schedule the same, but once the schedule at the rec center goes back to normal i will switch deads to sundays to fully focus on them.

I am going to follow the coan phillipi routine for deads and the coan bench routine for bench, and i will keep squats the same by following 531 and just get the required reps. I will bump it down if it takes too much away from my deads. Shoulder will have some light bench work and shoulder accessory work.

Today was Squats training:First time doing squats at the underground place and it threw me off a bit, but made it work.

Squats:13510,1355,2253,2753,working sets 3253,3753,425*3 Left wrist felt like crap so today was the first time i used wrist wraps for squats. Damn camera died, so not sure exactly how deep i was, but i tried to focus on doing a little dip where i felt like was parallel to get a little deeper.

Walking barbell lunges with bar*40yards Damn left glute cramped up a little. Need to do more lunges, didn’t feel comfortable adding more weight for these so i went to walking kettlebell lunges

Walking kettle bell lunges:35lbs each hand20yards2

Kettlebell swings:3510,5210,70*10 I need more challenging swings as well for glute recruitement.

Done, first day of the coan bench training tomorrow.

487

Bench training:Gym was crowded and my ipod died when i got there.

Bench:bar10,13510,13510,1855,22510,22510

Closegrip bench:13510,18510,19510,19510

Incline bench:13510,18510,185*10

Lying tricep extensions:9510,9510,95*10

Band pushdowns:*20

Band pullaparts:*30

Done

488

Deadlift training:First day of the coan/phillipi routine and my lower back hates me.

Deads:1555,1553,2652,3152,3651,4152(vid)

Skip to approx 30secs

Speed deads:3353,3353,3353,3353,3353,3353,3353,3353(vid of the last two sets)

Skip to approx 35secs for first set, and approx 2:20 for second set

Lat pulldowns:1308,1758,175*8

Barbell rows:1358,2258 cut the last set because lower back so pumped i could barely stand with the 225. Stretched my lower back a little and laid on a fitness ball.

Romanion deads:1358,2258,225*8 (these were much better after stretching my back a little and the pump subsided a little./bitching.

Makeshift reverse hypers:bw12,bw12,bw*12

Done, lower back pump hell. I like it, it’s going to be a challenge, but i’ve wanted to try this out for a long time now and it seems like a good time to do it.

489

Nice pulling there! I’m interested to see how the new training goes for you.

And because I can’t help myself, any reason for lat pull downs instead of pull ups?

Keep at it, looking great!!!

490

Thanks lula, i was trying to follow the exercises that were listed on the program. I was actually supposed to do underhand pulldowns but forgot to. Another reason is because i weigh 285-290 lbs, regular pullups with good form are difficult for me at this weight.

491

Good luck with the DL routine man, it’s intense but it’ll get you “over 9000” if you keep at it, haha

LWI

492

Ink thanks man. I’m going to stick out the routine barring injury or sickness.

Shoulders and light bench:

Bench:13510,18510,185*10

Seated db press:5010,6010,8010 drop5012

Rear db laterals:3510,5010,60*10 Did a set of 10 with band pullaparts inbetween each set.

Hammer curls:408,508,608,704

More pullaparts*30

done

493

gotcha-didn’t mean to sound naggy-just was curious! Nice shoulder day, moving some big weight!!

494

It’s all good Lula, you didn’t seem naggy to me, feel free to ask questions.

Squat training:Still trying to decide how to program my squats without taking away from deads but still doing enough work. I think doing 531 for just the reps, and maybe have a few day to try and get in my new suit. It’s going to take some time working in the legs.

Warmups:prowler 3trips with 180lbs, each successive trip a little faster.

Squats:13510,1355,2253,2753,3053,3553,405*3(vid, i felt the 2nd rep was a little high so i did one more and paused it slightly in the hole)

skip to approx 1:00

Front squat holds:22530secs,22520secs,31510secs,31510secs

Single leg extensions:5510,7010,100*8

Prowler:4 25yard trips low handle down, high handle back as one trip with 450lbs

Done, Good workout, i cant wait to attack deads on wedsnday

495

following

496

@spar4tee, awesome dude welcome to my log.

Bench training:Week 2

Bench:bar10,13510,13510,1855,22510,22510

Close grip bench:13510,13510,1855,19510,195*10

Incline bench:13510,18510,185*10

Lying tricep extensions:1158,1154,4,115*2,6(for the second part on the last two sets i just did close grip presses for a total of 8)

Band pushdowns*20

Done, had a great pump but elbows got a little beat up on the lying extensions. Depending on how things go next week i might ramp them up or i might just go for blood flow to my triceps.

497

Deadlift training: Coan/philippi week 2

deads:1605,1603,2703,3801,4001,4402(vid)

Skip to approx 35secs

Speed deads:3603,3603,3603,3603,3603,3603,3603,3603(vid of last 2 sets)

skip to 35secs and 2:20

Underhand pulldowns:1158,1908,235*6

Barbell rows:1358,2258,225*8

Romanion deads:2258,2758,275*8

Makeshift reverse hypers:3*10

Done, still got a tremendous lower back pump, but today oddly was easier relatively speaking than last week.

498

Light bench and shoulder and bicep accessories: Felt like i took an arrow to the knee, but my body was lying to me and i felt pretty good once i got going.

Seated db press:4510,5510,6510,7510

Bench:bar10,13510,18510,18510

Hammer curls:408,558,75*4

Reverse grip barbell curls:658,858,85*8

Did a bunch of sets of band pullaparts inbetween the other exercises

Done

499

Squat day:

Squats:13510,1355,2253,3152,3652,4051,455*3(no video because youtube won’t allow me to even log in to my damn account with no reason stated)

Prowler:10 down and back trips(25yards roundtrip) in sets of 2 with 270lbs as fast as possible. So 2,2,2,2,2. Took approx 10minutes.

Done, i like the idea of squats and prowler only right now for leg work. It’s been a long time since i was close to puking and had a really good taste of copper/blood in my mouth.

500

iron, it’s the iron man. ain’t squattin’ till your puking blood. do every once in a while. no matter how hard I run, I won’t puke. wish I had a prowler though to test that theory out.