[quote]detazathoth wrote:
Those were some ugly squats.
Why the bands if you’re running something as strenuous as the Coan Deadlift Routine?[/quote]
Ugly = good??
And I dunno tbh. Bad move on my part I think.
[quote]detazathoth wrote:
Those were some ugly squats.
[/quote]
At least he hit depth 
ME type bench’n
Band Pull Aparts:
monster miniband 3x15
Floor Press:
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3
130kg x3
140kg x2
145kg x1
147.5kg x1
Bench:
60kg x5
80kg x5
100kg x5
120kg x5
1 board
130kg x5
2 board
140kg x3
3 board
150kg x3
160kg x1
Chest Supported Rows:
plate 80 x10
plate 100 x10
plate 120 3x10 - PR
Inverted Rows:
bodyweight 3x12
15 Hang Power Cleans w/ 60kg + 30 pushups:
3 rounds for time
TIME: who fcuking knows, i didn’t start my stopwatch - UGH!!
Trained with brushthebarber in Hercs today… Happy with my floor pressing. It’s not too far off PR levels now. Somewhere in the region of 2.5 to 7.5kg and I’m confident that if I went for it fresh I’d be close to equalling those marks, good stuff at 11-12kg lighter. Tried 140 x3 but the 2nd was hard so racked it and decided to go for singles instead.
Benching was good… my ability to grind reps is improving. The 120kg x5 wasn’t easy like, but my 5th rep was better than my 4th and could probably have banged out a 6th too. Board pressing was grand… annoyed I missed 160 x2, but again that’s close to PR levels so can’t complain too much, and I was fairly FUBAR’d at that stage anyway.
CS rows are up… which means my back’s gotten stronger, which is always good!! Hopefully as my chest climbs too everything will tie together and give me some bigger presses.
The CF style workout’s an abbreviated version of a mainsite one from last week. Shoulda been hang cleans and push ups for 5 rounds, but my glute’s still bothering me, and I wanted something in the 6-10 minute region so changed it around slightly. I think my time was between 6 and 8 minutes, may have been a tad faster, but whatever. The training effect was gained even if I don’t know my time.
[quote]Hanley wrote:
Squatting…
Cleans:
40kg 2x3
60kg x3
70kg x2
80kg x2
90kg x2
100kg x2
105kg x2
110kg x2
115kg 2x2
Speed Pulls:
140kg 8x1
Squats:
60kg x3
100kg x3
120kg x3
140kg x3
belt
160kg x3
180kg x3
Box Squats (below parallel box):
60kg x3
add in green band
60kg x3
90kg x3
110kg x3
belt
130kg x3
briefs
140kg x3
150kg x3
160kg x3
170kg x3
Pulldown Abs w/ gree band:
6x12
30H!3 Barbell Curls:
40kg x12-6-4rp
Ugh. I think I broke my CNS. Came home and died. Pretty sure I did waaaaaaaaaaaay too much today. Was supposed to take it easy cos of Coan-Phillipi but went slightly over the top. Ther was lots of heavy squatting in Hercs today so really hard to stay restrained :s
Oh well… hopefully I don’t suffer on Wednesday for it![/quote]
Hey mate,
I really struggle with the “clean” grip on front squats and when I perform cleans my elbows face the ground rather than be parallel with the floor. Did you have to do some mobility drills to be able to do them or do you have the natural flexibility in the wrists to do them that way? My wrists are quite small so that may be half my problem!
It was tough for me at first too. The gym I used to train at didn’t have a squat rack, so my only option was to clean the weight and front squat it. And I could only clean approx 80-90kg at the time… so it made for long sets and sore wrists. But wrists which eventually got used to the hammering!!
Play’n
Pull Ups:
bodyweight x21 - could be a PR
DC Shoulder Warm Ups:
4kg 'bells - 4 reps
Press:
50kg x3
72.5kg x2
77.5kg x1
82.5kg x1
87.5kg x pfffffffffft narp
One Arm Dumbbell Scap Rows:
32.5kg 'bells 3x12
Machine Preacher Curls (my DC machine):
warm ups - sets of 5
Stack x13 - think this is a PR too
Freddy’s Revenge:
Push Press w/ 82.5kg x5
Burpees x10
5 rounds for time
TIME: 7 minutes 55 seconds
Good oul workout today… Still not happy with my shoulder stability on the pull ups tbh. I dunno wtf’s going on, but I can’t see it being something I’ll fix before I get to test Fran on November 1st so I’m just gonna have to sack up and go for it regardless.
My press is a strange animal. I gained 15+kg and it went nowhere, trained it and it went nowhere, lost 11kg and it’s gone nowhere. Feels like i doomed to press 82.5kg forever. It actually went fairly easily but the 87 just wasn’t happening. Struggled to my forehead and went no further.
The scap rows felt belt today, can really feel my entire lat tearing up on em.
Sick of doing all the ghey 3OH!3 bicep crap, wanted to rep and PR something today!!! I REALLY like the machine I did it on, and am fairly sure it was a PR. My arms are actually looking really good now for the training and weightloss. They’ve pretty much held their exact same size all the way down and the shape’s starting to come thru now.
Freddy’s Revenge was UGLY. I watched a vid of Kalipa and a few others doing it last night, and when I decided to pick something for today I figured I’d give it a shot. They said in the aftermath that the second round of push presses was the hardest thing ever cos they totally underestimated how much the burpees would take outta them. I made the same mistake. Ugly, ugly, ugly workout. 82.5kg never felt so heavy.
Time to start my low carb odyssey as well now… I’ve been fairly good and fairly consistent with my diet thus far, so for the next 10 days or so I’m gonna step it up another gear and run my carbs down under 100g per day on training days.
The tentative plan’s something like;
Breakfast:
special K + chicken fillet
11am:
2 scoops of whey
1 dessert spoon of PB
1pm:
200g of chicken
2 dessert spoons of PB
4pm:
1 scoop of protein
2 dessert spoons of PB
6.30pm:
Beef or some equivalent
1 small potato
Some veg
10-11pm:
1 scoop of protein
a sh!t ton of glutamine
1 scoop of vitargo
1 dessert spoon of PB
The above comes out around 2,700kcal, maybe slightly lower. And a split of:
Protein - 267g/41%
Carbs - 85g/13%
Fat - 138g/46%
Lots of fun in store.
[quote]Hanley wrote:
detazathoth wrote:
Those were some ugly squats.
Why the bands if you’re running something as strenuous as the Coan Deadlift Routine?
Ugly = good??
And I dunno tbh. Bad move on my part I think.[/quote]
Sorry if I came off as dickish, I thought I saw something that I actually didn’t come the second time around watching.
[quote]detazathoth wrote:
Hanley wrote:
detazathoth wrote:
Those were some ugly squats.
Why the bands if you’re running something as strenuous as the Coan Deadlift Routine?
Ugly = good??
And I dunno tbh. Bad move on my part I think.
Sorry if I came off as dickish, I thought I saw something that I actually didn’t come the second time around watching.[/quote]
'splain?
[quote]Hanley wrote:
detazathoth wrote:
Hanley wrote:
detazathoth wrote:
Those were some ugly squats.
Why the bands if you’re running something as strenuous as the Coan Deadlift Routine?
Ugly = good??
And I dunno tbh. Bad move on my part I think.
Sorry if I came off as dickish, I thought I saw something that I actually didn’t come the second time around watching.
'splain?
[/quote]
Curious as well.
Oh well… I thought those squats were largely fine, Hanley. Don’t cry, little one. Evil Detty can’t harm you here…
[quote]Cephalic_Carnage wrote:
Hanley wrote:
detazathoth wrote:
Hanley wrote:
detazathoth wrote:
Those were some ugly squats.
Why the bands if you’re running something as strenuous as the Coan Deadlift Routine?
Ugly = good??
And I dunno tbh. Bad move on my part I think.
Sorry if I came off as dickish, I thought I saw something that I actually didn’t come the second time around watching.
'splain?
Curious as well.
Oh well… I thought those squats were largely fine, Hanley. Don’t cry, little one. Evil Detty can’t harm you here…
[/quote]
Hey hey now, I’m not evil, just brutal.
I thought you were trying to do more Westside-esque box squats, so i thought you just tapping the box was bad, but come the second time around, that wasn’t what you were trying to do, so they look fine. Strong squatting.
[quote]detazathoth wrote:
Cephalic_Carnage wrote:
Hanley wrote:
detazathoth wrote:
Hanley wrote:
detazathoth wrote:
Those were some ugly squats.
Why the bands if you’re running something as strenuous as the Coan Deadlift Routine?
Ugly = good??
And I dunno tbh. Bad move on my part I think.
Sorry if I came off as dickish, I thought I saw something that I actually didn’t come the second time around watching.
'splain?
Curious as well.
Oh well… I thought those squats were largely fine, Hanley. Don’t cry, little one. Evil Detty can’t harm you here…
Hey hey now, I’m not evil, just brutal.
I thought you were trying to do more Westside-esque box squats, so i thought you just tapping the box was bad, but come the second time around, that wasn’t what you were trying to do, so they look fine. Strong squatting.[/quote]
Haha fair enough!
Coan-Phillipi - Week 4
Power Cleans:
60kg x3
70kg x2
80kg x2
90kg x1
100kg x1
105kg x3 - so lazy it’s not even funny
Deadlifts:
105kg x2
130kg x2
150kg x2
180kg x1
belt
210kg x1
230kg x1
245kg x2 - PRcore
Speed Pulls (there was nothing fast about these):
205kg 5x3 w/ 90ish seconds rest between sets
----start big giant set-----
SLDL:
150kg x8
Bent Over Rows:
90kg x8
Chins:
bodyweight x9
GM’s:
92.5kg x8
----3 rounds with approx. 90 secs between exercises----
That was… hard. Very hard. The power cleans were ridiculous, it was like I didn’t want to bother with em. Just extended, didn’t really bother jumping or moving my feet out at all. Something felt wrong during them, and it was only when I looked afterwards that I realised.
The deadlifts today were always gonna be a big ugly push. Got junked up on about 240mg of caffeine before training and just let rip. The 245 wasn’t pretty at all, but you don’t get points for style!! HUGE PR. Dunno what my strapless convo PR is tbh, but it’s no more than 225 x3-5.
The speed pulls were suckage central. Couldn’t believe how hard they were. I suppose it was 205kg, and I’d pulled a tough set before it.
Totally died on the circuit. Funnily, the thing that suffered the most all the way thru (and particularly on the BO Rows and GMs) was my core. My abs were twitching and cramping like mad. I suppose this makes sense for 2 reasons;
- I no longer have a power belly to brace, my waist is at about 35.5 inches now.
- My entire erector region was pretty much dead and incapable of supporting me so my abs had to work over time.
Probably a good sign really.
The phrase FML was invented for training sessions like that. Coan-Phillipi just got VERY hard. Can’t wait for the next two easy-ish weeks (lol 215 x2 and 230 x2 now equal “easy”… yeah right!)
Deadlift 245kg x2 - Deadlift - 245kg x2 - YouTube
Some lazy ass power cleans from today… 105kg x3 - Power Cleans - 105kg x3 - YouTube
Im a few weeks ahead on c/p (tuesday was my 6th week) the hardest part (volume, circuits and such) you are nearly past the hardest bit. What have you put as your goal max?
[quote]HitEmHard wrote:
Im a few weeks ahead on c/p (tuesday was my 6th week) the hardest part (volume, circuits and such) you are nearly past the hardest bit. What have you put as your goal max?[/quote]
I’d say week 7 and 8 are gonna be the hardest!! First time thru tho so I dunno…
Put in 272.5kg as the goal. 600lb like.
[quote]Hanley wrote:
HitEmHard wrote:
Im a few weeks ahead on c/p (tuesday was my 6th week) the hardest part (volume, circuits and such) you are nearly past the hardest bit. What have you put as your goal max?
I’d say week 7 and 8 are gonna be the hardest!! First time thru tho so I dunno…
Put in 272.5kg as the goal. 600lb like.[/quote]
They dont look too bad to me but I only added 15kg for a goal of 200kg to my defficite pull. Should see me good for about 220kg on deadlifts. Its the sheer volume on the first 4 weeks and the circuits that killed me so far.
[quote]HitEmHard wrote:
Hanley wrote:
HitEmHard wrote:
Im a few weeks ahead on c/p (tuesday was my 6th week) the hardest part (volume, circuits and such) you are nearly past the hardest bit. What have you put as your goal max?
I’d say week 7 and 8 are gonna be the hardest!! First time thru tho so I dunno…
Put in 272.5kg as the goal. 600lb like.
They dont look too bad to me but I only added 15kg for a goal of 200kg to my defficite pull. Should see me good for about 220kg on deadlifts. Its the sheer volume on the first 4 weeks and the circuits that killed me so far.[/quote]
It’s just the intensity level that scares me!! I’m fubar’d after pulling on Wednesday, still don’t feel right!! Week 7 and 8 are gonna suuuuuuuuuuuuuuuuuuuuck…
Skwaaaaaats
Box Squats (just below parallel):
70kg x5
90kg x3
110kg x2
belt
130kg x2
loose briefs
150kg 8x2
170kg x1
190kg x1
210kg x1
225kg x1
Pulldown Abs:
warm ups
plate 12 3x10 - think this was actually a PR :s
Sin é!!
Didn’t go too mad today cos I’m trying to preserve my body for the rest of Coan-Phillipi. The speed squats (8x2) off the box felt pretty good. I knew I wasn’t going much else so I decided to work up as well. Kept my form good on all the reps, sitting right back with a decent pause on the box. There’s a vid on the way.
My squat seems to be holding strong. I think my quad’s are going to become a bit of a weakpoint now so I should probably get going on some work for them, volume management’s tough tho!!
Shocked I PR’d on the pulldown abs… thought my ab strength was going away, not getting better. I’ll tackle evil plate 13 next week!!
My squatting strength seems promising at this stage. I honestly expected it to drop off with the weight loss, CF’n and deadlift specialisation but it’s at least where it was, if not in a better place. Awesome!!
Weight was 97.6kg today after 3 meals. MIGHT be nudging 96.9kg morning weight now. Honestly can’t believe how easy it’s been so far!!