Today started at 5:30. I helped out at a high school meet in Waterloo which is an hour away and had an 8 am weigh in. For the first time I reffed in the centre chair. It was a long day with almost 50 lifters and I sat through it all. I found it much harder than sitting on the side. There is a crap ton more to pay attention to and my voice was worn out by the end of the day. I don’t have a naturally big voice so having to project over the ambient noise was a challenge for me.
It was fun though. I love helping with the high school program and a lot of the kids were adorable. Some were so cute I was thinking awwww, red light for you. They kept forgetting to wait for signals despite being reminded.
I got home at 6 and BB had dinner ready. Then we trained…
This was the first week of the Coan Phillipi deadlift cycle and I decided to train it suit bottoms only; belt when necessary.
Deadlift
135-5
185-3
225-2
275-2 add suit bottoms/no belt
225-8x3 speed
Then it was the vomit circuit
It was
SLDL at 205
BO DB rows at 40/hand
Supinated pull downs with blue band
Good mornings at 135
3 sets of 8 with about 30 to 60 seconds between exercise and 90 seconds between circuits.
Finished with
HLR
3x12
super set with
Bar roll outs
2x12
I insisted on training because tomorrow I pretty much just want to fuck the dog and make chocolate chip cookies.
[quote]Charlie Horse wrote:
Sorry to hear about you van.
That squat PR vid was great. Especially because it looked like you almost lost it there. 0_0
I find watching lift vids to be good for the core, I was helping you out there. Ha ha.
I also never noticed that you did a lot of upper back work(every lift day?) until Spock mentioned it. Hmmmm
I do core every lift day because I find it boring and I hate it. Grrr. [/quote]
Yeah, to comment on that ^^^
I am actually finding my core to be improved even after just a couple weeks of doing it more frequently. Actually, probably less then a couple weeks…
I feel like I have way more control over it. That was the same thing I found with upper back work. The more I worked it, the more mind muscle connection I had. Maybe it’s not just about making it stronger, just about activation.
JUST A THOUGHT.
Awesome front squatting, BTW. But you should know that by now, ha-ha.[/quote]
Thanks for the nice compliment on the front squats. They are part of my core/upper back work out and the squats have gotten better since I started hitting other core and back stuff on other days.
I have a weird love of front squats. They are hard for me but because they can’t be heavy, they don’t wear me down.
It was fun though. I love helping with the high school program and a lot of the kids were adorable. Some were so cute I was thinking awwww, red light for you
^that was so cute had to read that to my hubby. And yes I can imagine how stressful the center chair reffing must be.
I am thinking of how cute and evil you are at the same time
smiling at highschool lifter and hitting the red light.
awesome.
those are big stiff legs
I looked long and hard at the Coan Philipi program
I think its solid.
I watched like 3 hours of 1990- Coan instructional on squat bench dead-
it was actually very eye opening- his methods are mundane-
but the attention to detail on set ups- technique etc where the good part.
That Coan Phillipe program is tough. I must admit that I started and did not finish it last spring. But I do think it was the Coan influence that got me pulling modified sumo.
I’ve never seen a high school meet. I don’t think many high schools here have powerlifting teams.
It was fun though. I love helping with the high school program and a lot of the kids were adorable. Some were so cute I was thinking awwww, red light for you
^that was so cute had to read that to my hubby. And yes I can imagine how stressful the center chair reffing must be.[/quote]
I actually hated giving them red lights but there was no getting around it particularly when it was as blatant as missing a signal. There was one 10th grade boy in particular that had a tough start and only got his third squat. It was his first meet and he was looking a bit dejected so I talked to him about the mental fortitude of coming back on his third squat. He did great on bench and fairly well on deadlift.
I hope we start seeing more of these kids out at open meets. One kid finished the day with a 524 pull. He was big, no doubt but looks like he could do well.
That Coan Phillipe program is tough. I must admit that I started and did not finish it last spring. But I do think it was the Coan influence that got me pulling modified sumo.
I’ve never seen a high school meet. I don’t think many high schools here have powerlifting teams.[/quote]
Fuck the dog = Do as little as possible. We did make the cookies though. They were delicious with milk.
I’ve helped with a few high school meets. We have a pretty big program but are having a tough time moving them from high school to open meets.
I understand high school lifting is big in Texas.
I’m pretty excited about the deadlifting program. Hopefully it will yield dividends. I didn’t find last night particularly difficult beyond doing it at the end of a long day.
I own those expensice pillows and love them - we got them at a big discount when we bought our entire bed. I told the salesman that after dropping money for matress, box and frame they were going to give me a deal on the pillows. and they did.
When you do the coan/philippi routine do you have to cut back on the volume for your other lifts or is it just a matter of feel. It is well documented that my DL blows and while I would like to give it a boost I am afraid to lay off other things since my strength tends to go away fast and come back slowly (if at all). Nice work by the way.
When you do the coan/philippi routine do you have to cut back on the volume for your other lifts or is it just a matter of feel. It is well documented that my DL blows and while I would like to give it a boost I am afraid to lay off other things since my strength tends to go away fast and come back slowly (if at all). Nice work by the way.[/quote]
I don’t know if you’re supposed to cut anything else back. I don’t think it’s like smolov because it’s only one training day a week and doesn’t appear quite as onerous as that.
I would say give it a try and leave the other days as is.
On all of the above we set a pretty brisk pace except for the last set when we took a couple of minutes to recover and then went balls out. I’m pretty happy with the 185 for 10. I feel like I’m getting stronger and my work capacity is improving since provincials. The weight gain however, is still hovering around 135.
DB tricep extensions
35-3x10
Tricep cable push downs
3x20
Standing cable crunch
3x20
DB side bends
60-10/side
70-10/side
Dips - 1 set of 14
On an unrelated note, I’d like to know what’s going on lately with the number of people that have been cut off from T-Nation. I understand that there’s been a bit of drama in other forums but one lady who is the most inoffensive person, has been banned. I don’t suppose any of it is my business but it’s perplexing and a bit disappointing.
