Push Press: Basically just throwing this up, and doing a really slow eccentric
115x3x6
DB Extensions ~SS~ CG Push-ups:
2x25/20
Idk why, this workout was just lame as hell. Don’t get me wrong, lifts and the order I did them in I really liked, I just felt lethargic, not sure why. Idk, it happens.
Inspired by Amit Sapir’s ‘No Machine Workout’, though I tweaked it because chins have been giving me a load of elbow pain in my left elbow (golfer’s elbow I suppose)
BB Rows: 1 sec contraction at the top
95x20
115x15
135x12
Fat Bar Chins: No idea why, but they give NO elbow pain. But damn they are harder lol
5x5-8
DB Rows: Ok so these I did Amit’s style, so first 6 reps with a 5-sec negative, and the last 6 reps with a 2-sec contraction
75’sx2x12
75’sx20 (regular reps)
Meadows Pullovers:
2x15
Incline Curls: Amit style reps
15’sx3x12
Concentration Curls: Amit style reps, but I just don’t like these lol
3x12
Reverse Curls:
3x10-12
Good quick pump workout. Felt good, the push/pull split over the chest/back and delts/arms. So happy I made he switch.
Also figured I could give a day of eating. I keep it simple when dieting. Basic 3 meals + WO nutrition. Stuff changes a bit day to day (sometimes I switch out eggs with egg whites and eat natty PB, for example). Today I’ve ate (or in the process of eating
Meal 1:
6 eggs cooked in 1/2 tbsp VCO
1 cup fat free cottage cheese
Intra/PWO:
Gatorade
Protein Shake + Banana
Meal 2:
10 oz Chicken
12 oz of Rice
serving of corn
serving of ranch dressing (I just happened to kind of fallen short of my fat target for the day)
1 glass of Sweet tea
Protein shake
Meal 3:
2.5 servings of Shredded mini wheats
1.5 cup of milk
1 glass of Sweet tea
Protein Shake
So that’s it. I fast for a solid portion of the day so I don’t feel that hungry. I would have made pork or beef instead of chicken had a thought about the extra fat I had room for, but just wasn’t thinking.
Also, the sweet tea is homemade, I measure it out. It’s not really that bad, and it’s nice that as carbs get low, I can just cut those out and not really ‘feel’ like I’m dieting.
Back Squats: So these felt alright, last rep in the video I got a little to excited and didn’t concentrate on staying tight.
320x2x5
Front Squats: Beltless
210x2x5
SLDL’s:
195x4x10
Lunges:
2x12-20
Good workout. This is kind of the weird area I get into, not really knowing what my ‘goals’ are past being big and strong (very vague). When I get into heavier weights, as in >85%, it seems I’m just never ‘conditioned’ to handle it. I assume that I’m more of a slow-twitch kind of dude anyways, but I mean I also just can’t seem to ever find a balance between getting to work with ‘heavier’ weight, but not just ego lifting, because I mean the 70-85% range is really the area to get stronger in. Idk, maybe I should just kind of have goals of repping something for 3-5 reps from now on, as opposed to thinking about 1RM’s that really i have little interest in testing.
Back Squats: So these felt alright, last rep in the video I got a little to excited and didn’t concentrate on staying tight.
320x2x5
… [/quote]
Looking good Spidey. Knees seemed to track well throughout. Maybe one little wobble on one rep but I would think that would be considered normal body English.
Sorry for the ignorance… So do Coan squats refer to the program or is there some difference in the actual movement?
Back Squats: So these felt alright, last rep in the video I got a little to excited and didn’t concentrate on staying tight.
320x2x5
… [/quote]
Looking good Spidey. Knees seemed to track well throughout. Maybe one little wobble on one rep but I would think that would be considered normal body English.
Sorry for the ignorance… So do Coan squats refer to the program or is there some difference in the actual movement?
[/quote]
Yeah that last rep was bit shakey, but otherwise they all felt good.
No difference in the movement bud, just using the Coan progression for Squats, DL, and Bench Press. It’s all pretty much just taking 2 sets of 10, adding weight each week, going into sets of 8 as the weights get heavier, then set of 5, then 3, and eventually 1, though I’ll skip the actual max out
[quote]G1579 wrote:
What’s your best deadlift? 395x8 is getting pretty strong man[/quote]
Thanks dude. I know I’ve never hit 455, but hit weights that indicate I could have hit it before. So I think technically the heaviest I’ve gone was like 435? Idk I never really have pushed my DL all that much until recently lol
[quote]G1579 wrote:
What’s your best deadlift? 395x8 is getting pretty strong man[/quote]
Thanks dude. I know I’ve never hit 455, but hit weights that indicate I could have hit it before. So I think technically the heaviest I’ve gone was like 435? Idk I never really have pushed my DL all that much until recently lol[/quote]
[quote]G1579 wrote:
What’s your best deadlift? 395x8 is getting pretty strong man[/quote]
Thanks dude. I know I’ve never hit 455, but hit weights that indicate I could have hit it before. So I think technically the heaviest I’ve gone was like 435? Idk I never really have pushed my DL all that much until recently lol[/quote]
Nice, I’d think you’ve gotta be good for 455+
[/quote]
Rear Delt Flies ~SS~ Glass Upright Rows:
3 sets of lots of reps
Seated Laterals drop set into seated presses
2 sets of lots of reps
DB Incline Extensions ~SS~ CG Push-ups
4 sets of you already know
So yeah once again this workout kind of sucked, more so just the pressing. No idea why, but Th3Pwnisher brought up a good point once, about if your assistance work isn’t going up but your main lifts are, you’re doing alright. So I guess I’ll just keep on keeping on with this.
Fat Bar Chins: I can’t do these under control as well, so used a band around my leg. inb4 ghey
6x8
BB Rows: paused some reps, slow eccentric, just getting work in
5x15
Incline DB Rows:
3x12
DB Pullovers
3x12
Reverse Curls:
5x20
Incline Curls:
4x12
Quick, basic workout. No elbow pain. I slept for like 11 hours, and about to take a nap now. Something is draining me, maybe just condensing this Coan Routine into such a short time period. Idk
Regardless I’m looking better, feeling a bit stronger on the main movements. Will take a few days off after this training cycle, then move on to a Big Beyond Belief style routine.