[quote]samoth2 wrote:
What’s the LR under pull ups?
Nice rowing. One of my goals is to row the 100kg DBs at my gym.[/quote]
Just signifying low rest. 100kg DBs? Very nice indeed. By all accounts being able to row 220lb DBs for reps is definitely beastmode. These 75kg are the heaviest I’ve yet seen in a gym I’ve trained in… but I guess I need to go to more hardcore gyms!
[quote]samoth2 wrote:
What’s the LR under pull ups?
Nice rowing. One of my goals is to row the 100kg DBs at my gym.[/quote]
I want 100kg dumbbells. England sucks.
[quote]The Rattler wrote:
[quote]samoth2 wrote:
What’s the LR under pull ups?
Nice rowing. One of my goals is to row the 100kg DBs at my gym.[/quote]
I want 100kg dumbbells. England sucks. [/quote]
There are definitely hardcore gyms dotted about but I doubt if we have too many places that go that heavy! Maybe wherever most of the strongman guys train.
[quote]jake_j_m wrote:
[quote]The Rattler wrote:
[quote]samoth2 wrote:
What’s the LR under pull ups?
Nice rowing. One of my goals is to row the 100kg DBs at my gym.[/quote]
I want 100kg dumbbells. England sucks. [/quote]
There are definitely hardcore gyms dotted about but I doubt if we have too many places that go that heavy! Maybe wherever most of the strongman guys train. [/quote]
100kg DBs definitely isn’t standard in Denmark either, the big chains normally only has up to 32kg if I remember correctly.
My gym is one of the few that doesn’t have an agreement with Anti-Doping-Denmark so it attracts a certain crowd.
[quote]samoth2 wrote:
100kg DBs definitely isn’t standard in Denmark either, the big chains normally only has up to 32kg if I remember correctly.
My gym is one of the few that doesn’t have an agreement with Anti-Doping-Denmark so it attracts a certain crowd. [/quote]
32kg? Jesus. I thought up to 50kg was pretty standard everywhere.
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
100kg DBs definitely isn’t standard in Denmark either, the big chains normally only has up to 32kg if I remember correctly.
My gym is one of the few that doesn’t have an agreement with Anti-Doping-Denmark so it attracts a certain crowd. [/quote]
32kg? Jesus. I thought up to 50kg was pretty standard everywhere. [/quote]
Not in the commercial centers over here. Luckily I’ve never had to be a member of one.
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
100kg DBs definitely isn’t standard in Denmark either, the big chains normally only has up to 32kg if I remember correctly.
My gym is one of the few that doesn’t have an agreement with Anti-Doping-Denmark so it attracts a certain crowd. [/quote]
32kg? Jesus. I thought up to 50kg was pretty standard everywhere. [/quote]
Yeah man it is we’re I train. There are a pair of 60s owned by a trainer but unless he’s in I can’t use them because they’re padlocked together for insurance reasons. I can’t imagine I’ll be using them for anything other than db rows for a long time though, I have no idea how I’d make the progression from 50s-60s on bench!
[quote]The Rattler wrote:
Yeah man it is we’re I train. There are a pair of 60s owned by a trainer but unless he’s in I can’t use them because they’re padlocked together for insurance reasons. I can’t imagine I’ll be using them for anything other than db rows for a long time though, I have no idea how I’d make the progression from 50s-60s on bench![/quote]
Something along the lines of flat benching them for 3-4 high rep sets (15) with lowish rest. Then inclining them one notch at a time until your 1 away from low incline shoulder pressing them. Always a way 
[quote]jake_j_m wrote:
[quote]The Rattler wrote:
Yeah man it is we’re I train. There are a pair of 60s owned by a trainer but unless he’s in I can’t use them because they’re padlocked together for insurance reasons. I can’t imagine I’ll be using them for anything other than db rows for a long time though, I have no idea how I’d make the progression from 50s-60s on bench![/quote]
Something along the lines of flat benching them for 3-4 high rep sets (15) with lowish rest. Then inclining them one notch at a time until your 1 away from low incline shoulder pressing them. Always a way ;)[/quote]
I wish I could still go heavy on shoulder press/incline movements! Got up to using 42s shoulder press pre injury and was sure I could make it to the 50s within the year. I’m seeing much better growth since stopping overhead pressing though, go figure.
[quote]The Rattler wrote:
I wish I could still go heavy on shoulder press/incline movements! Got up to using 42s shoulder press pre injury and was sure I could make it to the 50s within the year. I’m seeing much better growth since stopping overhead pressing though, go figure. [/quote]
Strong pressing. 42s is about as much as I’ve ever attempted on flat DB, have always sucked at DB pressing and found it super uncomfortable. I’m sure it will go up fast though one my bench is brought up a ton due to coan bench.
[quote]jake_j_m wrote:
[quote]The Rattler wrote:
I wish I could still go heavy on shoulder press/incline movements! Got up to using 42s shoulder press pre injury and was sure I could make it to the 50s within the year. I’m seeing much better growth since stopping overhead pressing though, go figure. [/quote]
Strong pressing. 42s is about as much as I’ve ever attempted on flat DB, have always sucked at DB pressing and found it super uncomfortable. I’m sure it will go up fast though one my bench is brought up a ton due to coan bench. [/quote]
Definitely. Maybe the only way to skip from 50s to 60s is to get a 150kg bench?
[quote]The Rattler wrote:
Definitely. Maybe the only way to skip from 50s to 60s is to get a 150kg bench? [/quote]
Can’t hurt.
Traps/Calves/Abs
Upright Row (wide grip- squeeze lower traps)
36.3/80 x 15 - 40.1/90 x 11 - rep PRs - 45.4/100 x 6
Deadstop BB Shrug
140/308.6 x 10 rep PR - 150/330.7 x 5
DB Shrug w/3+ count hold
31.1/68s x 10 - 31.8/70s x 10 - 36.3/80s x 8 - 40.1/90s x 3 - no hold - 45.4/100s x 7
Calf Raise (double popped contraction, pause at bottom) (setting no.)
17 x 6 rep PR - 17 x 5 - 17 x 5 - 13 x 7
Seated Calf Raise
2.5p x 10 - 2.75p x 9 - rep prs - 3p x 7 PR
Leg Raise
BW x 8 - BW x 8 - BW x some (surprisingly hard when kept 100% strict/straight legged)
Cable Crunch
50/110 x 12 - 50/110 + 3lb x 12 rep PR - 50/110 + 62lb x 5
Session was very awesome today, making good progress in the mirror so really can’t complain.
Coan Bench: Week 2, Light Day
Light/Speed Bench Press
69/152 x 10 - 69/152 x 10
Dips
BW x 8 - +10/22 x 6 < dafuq? - +10/22 x 3 / quit lifting
Tricep Band Pushdown / Light DB Inc. Flyes
3 sets overhead LR, 1 set standard pushdowns / 6.6/15s x 4 sets x lots
Went in today real pissed off and I have no reason why. Not pissed off in a way that makes you want to lift hard either just in a way that makes you want to get in a little bit of work and get out of there ASAP. Very rare for me. Body wasn’t in it but mind was not even slightly in it.
I must be on my period, because I felt like a pussy this session. Massive random contrast from yesterday where I had a kickass session and a generally good day… I’ve noticed before when I have a really amazing session sometimes the next days session sucks… strange. /rant
That kinda stuff happens.
You’ll kill it next time.
[quote]samoth2 wrote:
That kinda stuff happens.
You’ll kill it next time.[/quote]
Thanks man. I’m happy to take a terrible session on the chin if I can bounce back and destroy a squat PR this week.
Bi’s
Cross-body Hammers (tri flex at bottom)
24.6/54s x 10 - 26.6/59s x 6
DB Inc. Curls (strict)
13.6/30s x 9 - 15.6/34s x 8 - 17.6/39s x 6
DB Alt. Curl (loose)
18.1/40s x 8 - 21.1/47s x 5
Reverse BB Curl
65/143 x 4 - drop - 50/110 x 5 - drop - 30/66 x 10 - drop to standard BB curl - 30/66 x 4 + forced reps
Biceps were fatigued presumably from higher volume of back work this week so I just got in the work and went for a nice pump at the end.
How’s the Coan bench routine treatin’ ya?
CS
[quote]CSEagles1694 wrote:
How’s the Coan bench routine treatin’ ya?
CS[/quote]
Hey man thanks for stopping in.
I’m really liking it so far- it has exposed me to how obviously weak my triceps are and I think the paused CGBP will be absolutely key to my progress. I also love incline benching, so there’s that.
Still working on whether it’s worth doing any extra work after the main sets on heavy day and what’s the best idea for light day. Currently just throwing in weighted dips and some relatively light tri stuff for the latter… but I feel I could be doing more to hit both triceps and delts optimally (need to do some lateral/posterior delt stuff on one of the days at least)
An all biceps session? It doesn’t get any more bodybuildingish than that.