[quote]Captain Needa wrote:
Looking strong Spidey![/quote]
Thanks man.
Hopefully I can milk some gains off of BBB to get kind of strong, because after that I’ll need to do something with more ‘volume’ for chest and back. Those grew best with BB’ing style stuff when i worked with Jake, but BBB doesn’t seem to really provide that.
Hey guis.
I’m still 205 lol. Macros are literally 575/225/100 6x a week and weight isn’t moving. Probably will get some gains once this ramp is over.
Highlights for the Week:
DB Lo Incline: 85’sx2x6-8
Back Squat: 320x6
Chins: +35x4x5
Flat BB: 185x10
Nothing great, but small bits of progress I suppose
[quote]Spidey22 wrote:
Macros are literally 575/225/100 6x a week and weight isn’t moving.
[/quote]
I hate you sooooo much
Hey Spidey - You still around buddy? Have not heard from you in a while. Hope you are well.
[quote]Captain Needa wrote:
Hey Spidey - You still around buddy? Have not heard from you in a while. Hope you are well.
[/quote]
Yeah man, I’ve been really busy, sorry.
Honestly, training has been kind of lame lately. Making progress, but I’m feeling drained and bored. BBB is fun, but it’s kind of boring to do for to long, and it’s taking a lot out of me. Not that all my Back Squatting is in the 300’s, even the higher reps, it’s taking its toll on me. I think I need to stop going to failure as much.
So right now, to finish off the school year and reignite my flame, I’m doing a less structured program. I’ll take off days when I need to, but basically I’ll be doing a bastardized Ed Coan routine.
So new tentative plan:
Day 1: Coan Bench. Coan CGBP, Coan Incline
Upper Back movement
Delt movement
Bicep Movement
Chest/Tricep if needed
Day 2: Coan Squats, Coan DL
Leg Curls
Leg Press or Lunges
Abs
Day 3: Coan Speed Bench
Any upper body work I feel needed
Day 3 will only be if I go in to do Day 1 and feel like shit or something. And while the assistance stuff is kind of mapped out, it’ll vary, like Upper back could mean 3 sets of 20 on rows or 5x5 on chins.
I’ll take rest days when I feel wrecked. And if for some reason I feel like shit may cut out accessory work. Also, if for example delts and biceps are trashed, I might just do an entire back day.
Really, I just want something different. I’m going to listen to my body for awhile, but the Ed Coan template will guarantee some kind of progression. I may lift 3x one week, and 7x then next. Just going to let recovery dictate it. I feel early on, I’ll feel fine hitting this stuff 2-3x a week, but later in the program I will need more time to recover. But we will see.
Will try and start logging again lol
pls log spidey
[quote]Spidey22 wrote:
[quote]Captain Needa wrote:
Hey Spidey - You still around buddy? Have not heard from you in a while. Hope you are well.
[/quote]
Yeah man, I’ve been really busy, sorry.
Honestly, training has been kind of lame lately. Making progress, but I’m feeling drained and bored. BBB is fun, but it’s kind of boring to do for to long, and it’s taking a lot out of me. Not that all my Back Squatting is in the 300’s, even the higher reps, it’s taking its toll on me. I think I need to stop going to failure as much.
[/quote]
Good to hear from you! Completely understand the burn-out feeling.
I reached a similar point doing the Strength Circuits (Thib’s built for bad). Not a fault of the program - I extended them much longer than written and added in way too much assistance on the ‘off’ days.
I am currently trying a more standard 4-day split, though still focused more on strength / base building than hypertrophy. Still working toward my 1,2,3,4 plat per side for the big lifts.
Not qualified to offer any advice to you other than wishing you success with the next routine. Go watch ‘pumping iron’ or some war movie and get yourself motivated!
Cheers,
Needa
Summers coming.
Pool season is near.
Dudes are gonna be trying to take your girl with their sweg.
We all gotta get yoked.
Motivation ///
Thanks guys. Don’t get it twisted, I’m still motivated for gains. I just need less structure, kind of how Csulli does. I’ve always been shitty at listening to my body, so I’ve always stuck to ‘set’ routines. Now I’m starting to think that’s what has kept me from being good at auto-regulation or whatever. So that’s the reason for my new plan.
Also, since I was posting more, my GF has been lifting consistently for like 6-8 weeks now. She’s liking it, just got to get her to eat enough. She’s only 105 at 5’7", but already DL’ed her BW for 5 and OHP the bar for 3, so I’m really proud of her seeing as she’s had no athletic background at all.
But now for the good stuff, my training.
Upper:
Flat BB: I used conservative maxes, so this was really light obviously, but keep in mind I’ll be Benching again probably Saturday. Paused every other rep on one of the sets
165x2x10
CGBP: Paused. Obviously a smokeshow
140x2x10
DB Inclines:
55’sx2x12
Rope Pulldowns ~SS~ Face Pulls:
4x15
Cable Chest Flies: I do these super light, and super big stretch. This decreases DOMS, or at least I’ve found a weird correlation between the two. So this is like active recovery/stretching, not hypertrophy.
2x15
Laterals: I’ve stopped doing these with pinkies up, seeing as bio-mechanically that seems not great for shoulders
15’sx4x15
EZ Curls: Use the broken wrist technique, to the forehead.
45x2x20
QB’s: Just DB OH Extensions, but kind of twisting the arm like throwing a football
15’sx2x12
So yeah, that’s my upper body day. It’ll vary a lot, minus the first 3 movements. Feel fine Benching EOD right now, and nothing is close to failure right now, which is nice. However, right now doing 165x10 is easy, but I’ll be doing 205, 225, etc for reps in like, 3-5 sessions, so I’ll likely have to take off-days here soon.
[quote]Spidey22 wrote:
Thanks guys. Don’t get it twisted, I’m still motivated for gains. I just need less structure, kind of how Csulli does.
[/quote]
Klokov says it is wrong to have a program.
[quote]csulli wrote:
[quote]Spidey22 wrote:
Thanks guys. Don’t get it twisted, I’m still motivated for gains. I just need less structure, kind of how Csulli does.
[/quote]
Klokov says it is wrong to have a program.[/quote]
Lol
You have any advice for doing something like this?
GIVR!!! LISTEN TO YOUR BODY PUSH IT WHEN YOUR FRESH AND TAKE IT EASY IN THE GYM WHEN YOU AREN’T PERFORMING WELL!
[quote]Jlabs wrote:
GIVR!!! LISTEN TO YOUR BODY PUSH IT WHEN YOUR FRESH AND TAKE IT EASY IN THE GYM WHEN YOU AREN’T PERFORMING WELL![/quote]
WHY ARE WE YELLINGGGG
Lower
Squats: Really easy, sinking these obviously, keeping form perfect
260x2x8
Conventional DL: Fast. I’ve started using my Oly shoes for DL’s as well. Much more leg drive.
335x8
Lunges:
35’sx2x10
Leg Curls:
20-15-10 dropset
Abs
Was in a rush, couldn’t do much more. Started pulling in my OLY shoes. I’ve done it before, liked it, but stopped because every where says don’t do that. But I have shit leg drive on the DL, and this fixes it. Plus, some guys on a Youtube channel called Massthetics did a great 2 part video on the subject. So I think at the very least I won’t get AIDS from pulling in a raised heel
all caps steez gets the point across, good workout 260 for 2 sets of 8 is gainsville!
Thannks Jlabs
Upper
Flat BB: Easyyyy. Last few reps of each set paused
175x2x8
Paused CGBP: Easy, but I notice I can get soooo much tighter with my Bench set-up than I use to think
150x2x8
DB Incline: Shmeazyy
60’sx2x8
Cable Flies:
3x20
Chins:
3x10
Rear Delt Flies/Swings: As weight got heavier, just did Meadow’s partials/swings, killed
20’sx30
30’sx25
40’sx20
15’sx30
Hercules Curls:
3x15
So good quick workout. I’m sooo tired, had a long night last night accompanied by an early morning. Literally got out of bed, slammed some protein + coffee, warmed-up, and headed to the gym. Overall was good.
Bench form is actually coming along. Surprise surprise using lighter weight I can dominate focusing on form and utilizing pauses made my set-up feel better. Who would have guessed.
Coan Lower
Back Squat: No Belt, super easy, paused a few reps. Sinking depth obviously, but just feels strong. I realized my Squat and DL stances are much narrower than most.
275x2x5
Conventional DL: Easy, went up fast. DL’s are all legs for me. Hams and Glutes are just fried after. Little to no back stimulation for me.
345x8
Single Leg Press: Super explosive, keeps toes up so to emphasize leg drive through the heel.
3ppsx2x12
2ppsx2x20
Leg Curls: Slow eccentrics
3x10-15
Abs and Calves: Been doing something different with these. Just putting 45-60s on a clock, and just making sure to keep tension on them that whole time. Maybe AMRAP fast, may suppppper slow eccentrics, pauses, mechanical dropsets, whatever. Just making sure there is sufficient TUT. I’ll try to be consistent with this so I can let ya’ll know if it’s effective, because I feel like ROM is so little for calves and abs it’s really long duration of TUT that matters.
So a few things:
*Still not sore or drained yet. I thought even just doing the one set of DL’s would wear me out a bit with DOMS, but honestly because it’s all leg, I really feel like it’s not overlapping at all doing upper/lower EOD.
*Amazing Spider-Man 2 was absolutely horrible. Literally made me angry it was so shitty.
*So GF tried BB Back Squats for the first time today. I didn’t want to start her with Big Movements, because I feel like people jump into them with bad form and shitty mobility and end up fucking themselves up and developing bad habits. So her main movements have only been
Goblet Squats- to teach proper form
Rack Deads- slowly lowering rack height until she can pull from the floor with a strong neutral back
Lo Incline DB Press- teach her to tuck her elbows, feel her chest, be stable and I feel leg drive is easier on incline, which all seem to be issues people have with BB Bench
OHP- it’s cool
Only assistance work for legs have been unilateral, lunges, leg presses, and leg curls. Anyways, she Back Squatted with the bar for the first time, and literally PERFECT form. Below parallel, set down between her legs, for 8 reps. She only weighs 105, so I was SUPER proud. She didn’t even want to use the Bar pad thing. Was just happy the programming worked so that now she has a ‘healthy’ base and strong form to build upon and add weight to the bar.
Coan Upper
Flat BB: Pretty decent
185x2x8
Paused CGBP:
155x2x8
Incline DB:
65’sx2x8
Chest Flies:
2x15-20
Single Arm Rear Delt Machine: Sexual pump
3x12
1x35
Lat Pulldowns: Dat proper scapular ROM
135x4x10
OH Extensions ~ SS ~ Rope Curls: Just for the stretch and pump
2x15
Standing Arnold Presses: exaggerated ROM and the eccentric
20’sx2x20
35’sx8
Yup, that was it. Felt like making sure delts got worked decent today. Honestly, today is the first day anything has felt ‘heavy’ so far. But I think that’s because I’m pretty sleepy, and I had to use this shitty bar that has reallyyyyy wide set ‘rings’ on it which makes me have to eye ball my grip width. Also, the bar is skinnier, and i have gorilla hands, so it kind of moves around in my big ole mitt more than a fatter bar, if that makes sense.
Regardless, was still an easy day all things considering. But I do think I’ll start having to go 2 on, 1 off here soon, as weights get heavier.
Coan Lower
Back Squat: Reps were very fast
290x2x5
Conventional DL: Solid
355x5
Deficit SLDL’s: Just for the stretch
185x12
135x2x20
Step-Ups: Just wanted to try these, honestly liked them, but have no idea if they are useful lol
25s’x3x8
Abs + Calves
Workout was good. Starting to get hot here, sweating like crazy during Squats makes keeping the bar on my back a bitch.
Your girlfriend is cooler than most guys at the gym for not wanting to use the manpon
[quote]budreiser wrote:
Your girlfriend is cooler than most guys at the gym for not wanting to use the manpon[/quote]
Exactly what I told her. Need to get some upper back mass on her, though, because right now she has zero ‘shelf’ to place the bar. lol
Took my first off day from the new program today. Lack of sleep is creeping up, didn’t feel great. Don’t want to grind any reps, plus day was packed and I don’t think mentally I would have been ‘all in’. Will murder tomorrow.
Did find out the papers I thought were due all next week are all due this Friday. FML. Gotta pull 25 pgs out my ass by Friday morning while still going to classes/meetings/work.