DE Lower
Banded Speed Squat (1 Avg. per Side):
Bar
10 @ Bar+Bands
5 @ 135+Bands
2 @ 225+Bands
9x2 @ 255+Bands (with belt)
Front Squat:
2x10 @ 135
Westside Cable Abs:
4x15 @ “85”
My back and hamstrings/adductors were pretty sore today, but I felt strong too. I added the belt on the speed squats because of my back feeling weird. I also wanted to try to work on pushing out my abs into the belt. Once I added that, I felt better.
These were the heaviest speed squats I’ve ever done.
I have done the suitcase holds on this day for the past few weeks, but I decided not to today to avoid tweaking my back or something.
Motivation: 3/4
Nutrition: 3/4
Explosiveness: 4/4
ME Upper - Deload
Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
10 @ 275 (PR?)
3x5 @ 275 (2nd set = Close grip, 3rd set = Pause + Lift Command)
10 @ 135
HS Iso-Row:
8 @ 180
8 @ 270
2x8 @ 360
Deficit Plyo Push-Ups:
3x10
Scapular Retraction/Depression Iso-Holds:
3 @ 30 seconds (2nd set = feet on bench)
Felt good today. Planned on a 5x5 @ 275 but figured I’d try more on the second set.
I’d write more, but I’m going to sleep.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Yesterday - ME Lower - Coan/Phillipi Week 5
Deadlift:
Bar
2x5 @ 135
5 @ 225
3 @ 315
3 @ 405 (Add belt)
1 @ 455
3 @ 470 (+15 lbs PR, with straps)
Speed Deadlift:
Forgot about these. Oops!
Power Shrugs:
3x5 @ 335
Stiff-Leg Deadlift:
3x5 @ 225
Bent-Over Rows:
3x5 @ 225
Reverse Grip Lat Pulldown:
5 @ “180”
2x5 @ “200”
Good Mornings:
3x5 @ 185
I completely forgot about the 3x3 @ 380 speed pulls I was supposed to do. I don’t think they were a pivotal moment in the program though, so I’m not frettin’ over it too much.
The program states you’re supposed to do a 3x3 today on the heavy pulls, but apparently that is a typo, it is supposed to be a 1x3. Just for anyone that doesn’t know.
The 3 @ 470 wasn’t exactly easy, but it wasn’t as bad as last week.
Edit: Forgot to take my camera along, that’s why there’s no video this week.
Motivation: 3/4
Nutrition: 4/4
Explosiveness: 3/4
DE Upper
Speed Bench:
Bar
10 @ 135
5 @ 225
9x3 @ 255 (Alternate wide and regular grip)
Hanging Kettlebell Bench (Bamboo bench):
4x10 @ 115
Pull-Ups:
5x5
EZ Bar Curls:
3x8 @ 70+Bar
Felt good today. I’m surprised the 255 speed bench went so well actually. I was fast of the chest and I felt really stable. Bamboo bench is still ridiculous looking, but I think it’s going to help me not injure myself.
Pull-ups are too easy right now, but I don’t need to over-train them during a deadlift program.
Motivation: 4/4
Nutrition: 3/4 (I haven’t shown any food porn in awhile, so there’s some breakfast casserole, bacon, and blueberries at the top)
Explosiveness: 4/4
FML 255 speed bench?!?! Nice work dude
[quote]pbclax1 wrote:
FML 255 speed bench?!?! Nice work dude[/quote]
x2. Those bamboo presses must’ve had you looking like all kinds of silly lol.
pb: I generally stay around 225 for speed, but I can’t get better if I don’t add weight. I can move the weight fast, so there’s no reason to stay low. The next 3 weeks are 255+Minis, 275, and 275+Minis. We’ll see how it affects my ME days.
aqua: Definitely. It’s very shaky to begin with, but you also can’t move too fast because it’ll send the bells flying all over the place.
both: You’ll get there in time. But my bench is abnormally strong compared to my other lifts. Hell, I’ve scheduled myself to try a 455 reverse band bench in a couple weeks. My PR for free squat is 435. lol
[quote]TylerPK4L wrote:
You’ll get there in time. But my bench is abnormally strong compared to my other lifts. Hell, I’ve scheduled myself to try a 455 reverse band bench in a couple weeks. My PR for free squat is 435. lol[/quote]
WTF R U SERIOUS?!?! I dont even think abnormally strong describes it, hahahaha.
[quote]pbclax1 wrote:
[quote]TylerPK4L wrote:
You’ll get there in time. But my bench is abnormally strong compared to my other lifts. Hell, I’ve scheduled myself to try a 455 reverse band bench in a couple weeks. My PR for free squat is 435. lol[/quote]
WTF R U SERIOUS?!?! I dont even think abnormally strong describes it, hahahaha.[/quote]
haha yeah, I agree. I definitely won’t be doing a bench program next. I’ve just recently changed my squat form, as you probably know, so my next step will probably be a squat program. It hasn’t gone up in a long time, and I want 500 relatively soon. 400/500/600 would be a nice thing to have I think.
DE Lower
Squat:
Bar
2x5 @ 135
5 @ 225
9x2 @ 255
Suitcase Rack Pull with Iso-Hold:
2x5 @ 135 for 5 seconds
3 @ 135 for 10 seconds (straps)
“Westside” Avg. Band Abs:
2x15 (Normal)
2x15 (More like wood choppers, band over one shoulder, twist on the way down and slightly across)
1x15 (Normal)
Plank:
3x1:00
I tried out neck packing during squats today. You can check out what that means on this video: Neck Packing - YouTube
I felt good doing it. I think I’ll continue to practice neck packing each time I squat and probably while I deadlift too. It should help my form a bit.
Anyway, I’m going up to 275 for speed next week but not going above that until after Coan/Phillipi. That way I should still be able to recover. I’m on the tail end of the program now, so it’s do or die.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
ME Upper
Close Grip Bench:
Bar (Wide)
10 @ 135 (5 wide, 5 close)
5 @ 225
5 @ 275
3 @ 315 (Add wrist wraps)
2 @ 335 (+1 rep PR)
2 @ 345 (Goal Achieved. PR, not sure what my previous 2RM was)
10 @ 225 (Wide grip)
Seated DB Military Press:
8 @ 70s
7 @ 80s (PR, I think)
5 @ 80s
Seated One Arm DB Lateral Raise:
3x8 @ 35
Decline Plyo Push-Up:
3x10
Mini Band Pull-Apart:
3x33
Felt like shit today with regards to having a head cold, but I felt great strength-wise. I’m very happy that I keep hitting all my bench goals. If it keeps going that way, I’ll be hitting 385 for a 10 lb. PR next week!
I need to go get all the sleep I can to try and fight this cold. None of this bullshit is going to stop me from finishing the deadlift program.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
ME Upper - Coan/Phillipi Week 6
Deadlift:
Bar
2x5 @ 135
5 @ 225
3 @ 315
3 @ 405 (Add belt)
1 @ 455
2 @ 495 (Pretty easy today actually!)
Speed Deadlift (Stuck with sumo):
3x3 @ 415 (Supposed to be 410, didn’t matter. These were lightning)
Power Shrugs:
3x5 @ 365
Straight Leg Deadlift:
3x5 @ 225
Bent Over Row:
3x5 @ 225
Neutral Grip Pull-Up:
3x5
Good Morning:
3x5 @ 185
Very happy about this session. Form stayed pretty solid the whole way through. Unfortunately my camera cut off the second set of my speed pulls, which felt the easiest.
Speed pulls were incredibly fast today actually. I’m happy to be past the circuits. Now I can stay in one spot and not use two bars.
I changed to pull-ups instead of pull-downs because of ease of access.
Next week is another 2x525. I want to do it without straps. Then the dreaded week 8. 2x555. Jesus.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
DE Upper
Banded Speed Bench (1 doubled mini per side):
Bar
Bar+Bands
5 @ 135+Bands
3 @ 225+Bands
9x2 @ 255+Bands (Alternate wide and regular grip)
Hanging Kettlebell Bench (Bamboo bench):
4x10 @ 115
HS Iso-Row:
10 @ 180
8 @ 270
5 @ 360
2x5 @ 410 b[/b]
5 @ 360
Facepull:
4x15 @ “52.5”
Not a bad day. Speed bench went well, they were moving pretty well considering the weight (again, heavier than I’ve ever done). I’m surprised I didn’t have to use wrist wraps today, I felt fine.
Bamboo bench is getting easier. So I may increase the weight next time, whether it be on the bar or hanging from it, I’m not sure.
I’ve run out of room on the HammerStrength Iso-Row. I had four 45s and a 25. Next step is five 45s, then I’m just too damn strong. lol
So, it turns out I’m going to Pennsylvania with my parents from July 6-13. That means that Coan/Phillipi will have to take a short break between weeks 9 and 10. I’ll be doing week 9 on the 5th, the day before I leave, then week 10 on the 15th or 16th. Hopefully the break will help instead of hinder my progress.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4
After 5 plates you could try adding bands.
Aqua: Yeah, you’re right, I forgot about that. Thanks, man!
DE Lower
Speed Box Squat (Put a plate under each foot, made it below parallel):
Bar
5 @ 135
5 @ 225
9x2 @ 275
Front Squat:
5 @ 135
2x3 @ 225 (Used bar pad on the 2nd set, it was hurting my shoulders a lot to do this though. Stopped)
Bumper Plate “Prowler” Pushes:
5 @ ~110 ft.
Westside Cable Abs:
3x15 @ “85”
This was a tough workout for some reason. I went much earlier than I usually do, so maybe that had something to do with it. Box squat went pretty well, it was hard to push out my feet and knees because of the plates though. I used wrist wraps on a few sets of squats because my wrists hurt sometimes, they helped a little.
275 was the heaviest bar weight for speed squats I’ve done.
I was thinking about doing more front squats than back, but I doubt my shoulders could handle that unfortunately.
Motivation: 3/4
Nutrition: 3/4
Explosiveness: 3/4
Edit: Sorry I couldn’t start page 20 with some success!
Yesterday - ME Upper
Bench:
Bar (Started cramping…everywhere. Lower back, lats, hips, and even my delts)
10 @ 135
5 @ 225
5 @ 275
3 @ 315
1 @ 345
1 @ 365 (So far so good, minus cramping a lot)
0 @ 385 (God dammit. Descent was too slow)
0 @ 385 (Just wasn’t strong enough today)
Pin JM Press (Wrist wraps):
10 @ 115
3x10 @ 135 (Explosive)
Pull-Up:
3x5
I had a pretty shitty day yesterday. Very shitty actually. I should have just gone today (Tuesday) and I probably could have gotten 385. I wasn’t unmotivated before I went, I actually wanted to go in and crush it because of how my day was going. But the cramping stopped that from happening. I attribute that to not getting in enough electrolytes during the day. It probably hampered my strength as well.
Oh well, I got there and I failed it twice at about half way. So, that’s like one whole rep right? Right?
My back still hurts today from not ever getting to rest because of work and this program, so hopefully I can loosen it up tonight. Also, my hand hurts? I don’t know.
Deadlift will go better tomorrow. Caffeine. Fuck yeah.
Edit: It looks like the PA trip will be July 1-11. So, it’s fucking up week 8 or 9, unless there’s a decent gym there.
Motivation: 4/4 before, 1/4 during and after
Nutrition: 3/4
Explosiveness: 3/4
It always sucks when you’re all revved up beforehand only to have something screw up the session. In the grand scheme of things it’s one day out of several.
How do you like JM presses? And why off pins as opposed to like a regular press?
Aqua: Definitely. I was so pissed when I started a few warm up stretches and I was cramping. I’m not letting it get me down too much though.
No real reason for the pin JM presses. If there’s no spotter, it’s easier than cleaning >135, sitting down on a bench, and laying back with it, then either sitting up with it or potentially injuring my shoulder putting it down behind me. I can also reset my wrists every rep, which can bother me. Yesterday was only the second time I’ve done them from pins though.
ME Upper - Coan/Phillipi Week 7
Deadlift:
Bar
2x5 @ 135
5 @ 225
3 @ 315
3 @ 405
1 @ 455
1 @ 495
1.9 @ 525 (No straps. So close. Form was absolute shit though. Very bad.)
Speed Deadlift:
3x3 @ 435 (Scheduled for 440, can’t matter that much)
Power Shrugs:
2x5 @ 375 (Scheduled for 380, again…eh)
Straight Leg Deadlift:
2x5 @ 225
Pendlay Rows (Replaced bent over rows):
2x5 @ 225
Neutral Grip Pull-Ups (Replaced rev. grip pull-downs):
2x5
Good Mornings:
2x5 @ 135
I’ll put the video up tomorrow evening. I missed work today because I woke up way late, I just called in sick. So, I need to make sure I wake up tomorrow morning. lol
You’ll see how close I was to locking out the 2nd rep at 525. My left hand grip was giving out though. You’ll also see how bad my form was though. My back wasn’t feeling strong from the beginning and it didn’t get better when the weights get heavier.
At this point, I’m seriously doubting my ability to succeed in week 8. 2x555 most likely isn’t doable. I’m usually somewhat optimistic about these things, but based on my form and how my back felt today…I don’t know if a double can be done. My grip is worrying me too. Hopefully it’ll strengthen by the time I get to 585. I’d like for this to count for reals.
That being said, I think I can get at least a single at 555. Which would be a 10 lb. PR by itself.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4
Here it is. Glad my back didn’t explode.
DE Upper
Speed Bench and Pull-Up Superset:
Bar
10 @ 135
5 @ 225
10x2 @ 275 (5 Pull-ups after each set = 10x5)
Hanging Kettlebell Bench (Bamboo):
4x10 @ 125
HS Iso-Lateral Row:
10 @ 180
8 @ 270
5 @ 360
5 @ 415 (Straps. PR)
8 @ 320
Facepulls:
2x15 @ “65”
2x15 @ “42.5” (Lowered the weight to increase ROM and focus on the external rotation)
Felt great compared to my past 2 workouts. I like supersetting the pull-ups with bench. It probably helped me bench better anyway. There was a lot of pulling compared to pushing in this workout, as they should always be if I want to stay healthy.
Everything was explosive today. Woot.
Motivation: 4/4
Nutrition: 2/4 (Chinese food. Om nom nom)
Explosiveness: 4/4
