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Training Training Logs
101

Today was supposed to be deadlift, 180kg for (hopefully) 12 - 15 as part of a 531 5’s week. Instead, I woke up with a cold, went and had a massage (which seemed to make all the areas she didn’t hammer hurt more), and continued loading and unloading offices and cars (aka farmers walks and sandbag cleans).

So I was going to take advantage of the massage, use today as a recovery day, eat away the cold, and deadlift tomorrow. Then work called me in for a day of shovelling and tractor driving tomorrow 8, so I figured I should get some pulling done today.

TLDR: Life is pretty good, I get massages and to drive tractors, but life doesn’t realise how important deadlifts are.

Deadlifts
Quickly warmed up to 185kg, then pulled 15 speed singles with a belt and mixed grip. First belted pulling in a while, I just want to break the belt in for when I really want to use it later. Mixed grip changes the way I set up, and that’s something I need to bear in mind for a lot later when I specifically want to pull without straps (reminder to self, ask Pwnisher about this).

Upper back tightness was a bit off, the trap on my naff shoulder is pretty sore from the massage and loading.

Going to do some back volume tomorrow after work, depending on how tired I am.

102

Strong volume - 3 x 3 on chins

103

531 press c2w1

Press
Bar x some
30kg x 5
40kg x 5
45kg x 5
52.5kg x 5
57.5kg x 6 - wasn’t expecting much after work
Forgot to pyramid back down, not a big deal, let me push bench a little harder

Bench - all paused
60kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 3 - changed foot position to flat instead of ball of your feet massive arch, felt good, could touch the chest easier for some reason as well

Ss/Pullaparts
5 x 30

Cardio hasn’t been done very well over the past week, combination of doing something to the tendon on top of my foot over the weekend which made it hurt whenever I ran on it, then a couple of busy days at work (shovelled for 6 hours today, I’m counting that as cardio)

104

Yesterday

531 front squat c2w2

Hang cleans to front squat
60kg x 2 x 3
80kg x 2
85kg x 1 - 5 squats

Front squat
97.5kg x 5
112.5kg x 5
Joker set
120kg x 2 - dropped the third forwards halfway up. There is no reason my strength should be down this much on any of my lifts. I’m not injured, I haven’t dropped a significant amount of weight yet, I’m in my own environment with my own equipment. The only thing that’s changed is going beltless, and that doesn’t explain the presses sucking since I never used the belt on them anyway, and my deadlift has gone up belted or not. That means it’s mental, and the only thing I can do to fix that is to pick the bar back up and go again.
I literally wrote that rant ^ out straight after the set, stood up and got under the bar again.
120kg x 3 - it’s at least LITTLE bit mental if I can get one more rep than the last set with minimal rest just by getting pissed off.

Squat
100kg x 3 - 5 second pauses

Stopped there, dinner was on the table and I didn’t feel like another few sets of squats was going to be productive.
Woke up today feeling sore in all sorts of places, so even though I didn’t perform like I wanted, I at least feel like I worked hard.

531 push press c2w2

Push press
Bar x some
40kg x some
60kg x 2 x 3
65kg x 3
75kg x 3
85kg x 5 - 2 rep PR - predicted max 96kg.
Joker set
90kg x 2 - PR matched

Bench - all paused
60kg x 10
70kg x 8
80kg x 6
90kg x 4
100kg x 1
80kg x 8

Ss/Pullaparts
6 x 30

Swings
24kg x 50,25,15,10 - rest periods were the next set’s reps in seconds (eg, 25 seconds rest after the set of 50)

Chins
1,2,3,4,5,4,3,2,1 - was happy to get 5 decent reps at the end of the workout

Foot is completely random as to whether it hurts or not, so I did swings instead of a run today. May run tomorrow, will definitely be doing some sprints on Wednesday after pulls.

105

Yesterday

Swings
6 x 20

Ss/Ring chins
1,2,3,2,1

Zero rest, very quick bit of cardio. Probably not too smart taxing all the deadlift muscles the day before deadlifts, but I had to do something today if I didn’t want to feel completely lazy.

106

531 Deads c2w2

Deads
Started off snatch grip
45kg x 5
65kg x 3
85kg x 3
105kg x 2
125kg x 1 - PR matched
140kg x 1 - 15kg PR - straps. Flew up, straps obviously help these a lot, felt good for another 20kg easy
Switch to standard DOH grip
147.5kg x 3
170kg x 3 - DOH PR matched
Add straps
190kg x 11 - 1 rep PR, predicted max 260kg. Good set, 12 was potentially possible, but I didn’t want to fail a rep.
Belt on (curious about how the new belt feels for pulls, and I think my back had already done a fair bit of work)
Back to snatch grip
170kg x 1 - 45kg PR - good, slight tugging on my left bicep at lockout, don’t know if my arms were doing anything funny, but didn’t hold it long just in case

Deficit deads
170kg x 10 - easy, had a few more in me based off strength, but I was struggling to breathe - battling a cold the past week, dust in the garage, then just spending the set either bracing my abs like crazy, or doubled over getting ready for the next rep - not conducive to getting air into your body
Straps off

SLDL shrugs - to floor. Liking these a lot, getting a good controlled squeeze in the traps and a strong pull from the hamstrings at the start of the movement
125kg x 4 x 10

When I went to do sprints the field was full of sheep, so I had to keep the dog on her lead and walk it instead. Did a fair bit of mobility work, then went out for my sisters birthday and filled up on steak.

200kg for reps next week, 10 or bust.

This is nightly viewing for the next week

107

531 press c2w2

Press
Bar x some
30kg x 5
40kg x 3
47.5kg x 3
55kg x 3
62.5kg x 5 - PR is 6, but this was the best feeling set of press I’ve done in a while
Joker set
65kg x 3 - PR is 4
Back offs
60kg x 2 x 3

Pause bench
60kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 3
85kg x 6

Ss/Pullaparts
6 x 30

Chain laterals Ss/Bent over chain rear delts
Lots

Chins
Greased the groove throughout the day with doubles

108

Also did a run a yesterday, 1.88km each way (Google maps is precise) with a solid rest at the halfway point to chill out in the sun with the dog.

I’m capable of going further on these runs - the second half always seems to go faster, so I know that I can push myself to make the halfway mark a bit further.

109

531 front squat c2w2

Front squat
60kg x 2 x 3
80kg x 2
92.5kg x 3
105kg x 3
117.5kg x 5 - 2 rep beltless PR, predicted max 132kg. Still off my best strength levels, but yay for a PR
Joker set
122.5kg x 3 - 5kg beltless PR
Pyramid back down all paused
Belt on
117.5kg x 3
105kg x 3
100kg x 3
Belt off
Good feeling front squats, bar still wants to roll forward.

My thoughts on beltless training - on pulls at the moment I’m losing tension in my upper back first, and on front squats the weights are slipping out of the rack position. That suggests upper back weakness to me. With a belt I tend to miss deadlifts just below the knee, and I associate that with hip/leg strength. Front squats it’s not unheard of for me to drop the bar, but I’m more likely to stick halfway up the lift.
So basically I think belts help my upper back from rounding, I actually feel pretty solid in the core belted or not, but it does help with confidence.

Squat
100kg x 10
120kg x 10
140kg x 6 - 1 rep beltless PR. Form started to feel like it was breaking down, likely wasn’t, but I took it easy since I haven’t actually done any decent squatting for reps in months

110

Deadlift video turned up on my phone

111

531 Push press c2w3

Push press
Bar x some
40kg x 5
60kg x 2 x 3
70kg x 5
80kg x 3
90kg x 1 - set up with the bar off centre in my left palm, I felt it as I unracked and should’ve reset. Instead I ended up losing a bit of power off the chest, and when I brought it back down I got a sharp pain in one of my knuckles. No swelling, and it moves fine, but it stopped me going for a second rep.

Tiring day at work before this, fair amount of soreness everywhere. Would’ve benched if I felt like I had the energy, but nah.
Working hard to stay fresh for pulls on Wednesday.

112

531 Deadlift c2w3

Despite best efforts, woke up feeling stiff and sore this morning. Fair amount of stretching, hot shower, knee sleeves to compress a sore hamstring all helped make the thought of pulling a bit more bearable.

Deads - belted from the start
45kg x 5
65kg x 3
85kg x 3
105kg x 2
125kg x 1
145kg x 1
157.5kg x 5
185kg x 3 - first 2 reps DOH for a 5kg and 1 rep PR, then quickly switched to mixed grip
Add straps
200kg x 10 - 7 rep PR, predicted max 267kg - holy fuck, still in disbelief that this actually happened. Predicted max is almost 600lbs - Christ
Probably deload next week on pulls, but start my planned Coan cycle for everything else. Then come in to the Coan cycle on pulls the week after, and peak the strength potential I’ve built with these reps. Planned pull at the end of the cycle is 245kg I think, I may get more in the end.

Deficit deads
Belt off
185kg x 1 - lol, don’t know if it was a caffiene crash or general fatigue, but the first rep was slow, and when I pulled myself into position for rep2 it felt so off that I burst out laughing and called it there.

113

531 press c2w3

Press
Bar x some
30kg x 5
40kg x
50kg x 1
52.5kg x 3
57.5kg x 3
65kg x 3 - first rep felt extremely solid, then it all went to shit. Predicted max 67.5kg
Joker set
70kg x 1 - screw predicted maxes
Back off
60kg x 3

Pause bench
60kg x 5
70kg x 5
80kg x 5
90kg x 5
95kg x 4

Ss/Pullaparts
6 x 30

Chins
Stuck Ben Rices latest vlog on and did as many doubles as possible in that time, 8-10 sets

114

Coan cycle starts tomorrow. Planned final weights are in the brackets.

Squat day (207.5kg): Coan progression on squats (unrack next week’s weight after second set), pause squats, high bar squats, followed by standard bodybuilding leg stuff (volume will be highest mid-cycle where volume and intensity are in the sweet spot), chins, and heavy barbell curls.

Bench day (127.5kg): Coan progression on bench (unrack next week’s weight after second set), close grip bench, and push press, then volume on triceps.

Deadlift day (245kg): Coan on pulls. Less rigid assistance work here, will probably routinely be front squatting and RDLs, using what weights work on the day. Occasional set of reverse bands with a bit more weight for slightly higher reps than the week’s prescribed reps. Standard back work too (yet again, getting some practice in with chins), and grip - Kroc rows and db shrugs for stupid reps - if I can get the 40kg dumbells for 50 on rows and 100 on shrugs grip should be solid.

Press day (77.5kg): Coan on press. Volume on paused bench, bro work (delts, arms, abs). Yup, abs.

Cardio where appropriate. There will probably be a deload week around halfway through around the time I do this half marathon. Getting training for that and also trying to move closer to 200lbs are going to be the two main challenges this cycle - deadlift strength is already there, and I’m being conservative on the presses.

115

Coan squat w1

Squat
60kg x 2 x 5
80kg x 3
100kg x 2
120kg x 2
132.5kg x 10
Belt on
132.5kg x 10

Pause squat
Belt off
117.5kg x 10 - actually did 8, lost balance in the hole on the 8th rep, and had to rerack it. Brief rest, stuck the belt on, and did the last two.
Belt on
117.5kg x 10

High bar squat
110kg x 2 x 10 - Let’s call this a default PR. Quite looking forward to seeing if I hit the end goal on these - 170kg. Form felt pretty solid for lack of practice, strength was good too. Do need to be careful about putting pressure on my traps, high bar seems to make the lower trap spasm.

Horrendous volume compared to what I’ve been doing recently. I’m unconditioned to a) back squats, and b) reps. Same weights next week, will get it done faster with less usage of the belt.

Cycling
5 miles there and back

Chins
Throughout day

116

Yesterday

Coan bench w1

Bench
Bar x some
40kg x 5
60kg x 4
75kg x 2
82.5kg x 2 x 10

Cgbp
75kg x 2 x 10

Push press
65kg x 2 x 10

Kb overhead extensions
24kg x 3 x 20

Chins and pullaparts
Some

117

Ed Coan, the best Coan

118

8 sets of 3 on chins

119

Today as a deload from deadlifts I worked up to 125kg x 2 x 3 on pause squats - sat in the bottom position long enough to nominate people for this ice bucket challenge thing. Then I dumped the bucket over myself.
Won’t be uploading the video here because T-Nation is too cool for that kind of thing.

120

Coan press w1

Press
Bar x some
30kg x 5
40kg x 3
50kg x 2 x 10 - I’ve been using a narrower grip recently, moved the grip out to what I used to do on the second set. Strength was pretty much identical, but it does feel different. Don’t know which I prefer.

Bench - all paused
50kg x 12
60kg x 10
70kg x 2 x 10
60kg x 20 - tng - 3 rep PR. Forgot to pause here, realized when I got to rep 15 and figured I’d just hit 20 and set that as a base to improve on over the next few months.

Ss/Pullaparts
5 x 30

Chain laterals, overhead extensions, and curls
5 sets of 20-40 each with 2.5kg of chain - just doing this at the start of the cycle because it saves me having to set up my adjustable dumbbells, and also means that when I do more normal bodybuilding stuff later on I’ll have had some variety. Also, Stormthebeach used to do stuff like this, and I’m fairly sure that’s why he outpulls Mike Tuchscherer.

Will do a couple of sets of chins in a bit.