So this will be my first real training log since my notebooks in high school, I am 6,1 20 years old and weigh about 235-240 depending on the day. My best raw maxes are about
Squat: 500 Belt and Knee Sleeves
Bench 340 close grip
deadlift 625 Conventional Belt and Chalk
Strict Press 240 (From Clavicles)
At the moment I just finished a modified version of the Ed Coan Deadlift program and found it pretty impossible to recover on a regular basis in spite of the ungodly amount of food I was packing away and I am now examining new avenues for deadlift programs. For Bench I am just finishing up the old Coan Bench routine, nothing special just good old fashioned linear periodization. My squat program has consisted of a bizzare template I made up myself of long paused squats alternating with heavy triples and doubles and a set of widowmakers whenever I have access to extra food about to go bad.
Hopefully by the end of this coming summer I hope to have accomplished a few things
1.Conventional Deadlift 650 Chalk and Belt
2. Bench 365 Close Grip
3. Strict Press 250
4. Get comfortable and feel relatively solid at 245-250 so I can cut to 242 easily
5. Total 1500 Raw in a full meet or 1025 in a Push Pull as a 242
6. Get a real strongman competition done and hopefully place well
Monday Bench Day
Close Grip
135X1X10
225X1X6
265X1X3
295X1X1
315X2X2
Paused Close Grip
285X2X2
Incline Press
135X1X8
225X1X4
275X2X2
Almost done with the Coan Routine, feeling good, next week is 325X2X2 Close Grip, 295X2X2 Long paused close grip, 285X2X2 Incline Press
Tuesday Deadlift
Snatch Grip Rack pulls
135X10
225X1X5
315X1X3
405X1X2
500X3X1 (hard thing to fucking grip)
Dimmel Deadlifts
225X1X8
315X2X15 (felt fast)
Just for fun I tried pulling with the yellow bands EFS bands, I pulled
135+bands X2
225+bands X1
275+bands X1 (lost a callous here, these things are amazing the lockout felt like 600-630ish)
Face Pulls
80X1X15
100X2X12
Metal show on Thursday Night
Swallow the Sun, Moonsorrow played a great show and Fintroll headlined all of them were good, heavy moshing.
Unfortunately I missed my light bench day this week because of it so I just hit some 3X5 push-ups with my lady on my back, 31 hours without sleep.
Curled with the force of a thousand suns
135X3X9.
Tomorrow I will do some real lifting.
[quote]BEAR BORN wrote:
Curled with the force of a thousand suns
135X3X9.
Tomorrow I will do some real lifting.[/quote]
BENCHES FOR THE WENCHES INDEED
Tried Reverse band deadlifts today for the first time, some probably would call it low but I liked the placement, no assistance from the top of the knee up and not a bad day all around.
225X1X6
315X1X3
455X1X3
545X1X2
585X1X3 reverse band
500X1X8 reverse band
Dumbell Rows with fat grips
warm up 120’s alone 1X12 each arm
w/fat grips (hands are about a quarter inch from wrapping around it)
1X11 Right
1X10 Left
Tough as tits to hold onto but felt great, good day all together
Amazing how 4/20 makes the week kind of slip away.
Friday just worked up to an easy single with 405, doing close stance Oly style high bar til I get 500 with it. Followed it up with a drop set from 315X12-225X10-135X10 paused haven’t done a drop set in a while, got tired alot faster than I thought I would.
Monday Bench Paused 315, staying light, strict standing press 185X3X5
Tuesday hit an incredibly easy 635 reverse band and I still really feel like it’s helping me make my lockout better, heaviest weight I have ever laid hands on while the herb was in me. By which I mean ginkgo biloba. Obviously.
Wednesday Curls and Douchebaggery
Thursday 4/23/10
Bench, Went wide grip mostly because I haven’t in a long time got an easy fast single with 315 without a bounce.
Then I went back to close grip and did the same thing… Only easier… I have no understanding of why I can pause more weight close grip easier and while I can bounce the shit out of more than I can close grip bench when I bring my grip wide I can’t pause anything over 315 and expect a good lift. oh well it’s an issue I am solving by continuing to bench close grip.
Really just testing out wide grip again, the ROM felt ludicrously short but the whole motion felt weird after taking so long off of it.
PR on
incline dumbells 120’sX8
and then…
incline dumbells 100’sX14
While it irritates the shit out of me that my assistance lifts for bench are either better than my flat or wildly disproportionately high I can’t really complain that everything except my flat wide grip bench is going up. Maxing close grip in 2 weeks, 345-350 is the goal
Hit 340 today close grip and managed to keep my ass on the bench, weighing in at 238 so 102 over bodyweight. Cool.
Today went
95X1X8
135X1X5
185X1X5
225X1X3
265X1X3
295X1X1
320X1X1 (this flew up so I went real heavy today)
340X1X1 (matched old pr at lighter bodyweight)
Flat dumbell press 120’sX3X8
Tomorrow I’ll be pulling blindfolded for a neuro-muscular control project, I’ll be posting the videos if I can just for the hell of it. Pulling 600 blind should be fun.
Deadlifts without the bands, lockouts just felt easier hit a surprisingly smooth single with 585, went up to some heavy rack pulls too, hit 700X3 and called it a day.
Didn’t try to pull blindfolded but I am doing it next week should prove to be fun. Allegedly the Bulgarians used to do it… So hey obviously it will make me elite.
135X3X10 Straight Bar Curls
50’sX3X8 Low incline hammer curls
Thursday Bench day hit 275X8 close grip nice little rep PR, missed Friday squat day because I’m fucking swamped with final projects and tests. have to make it up tomorrow.
Strict Standing Military Press
135X8
185X6
205X2
225X3
185X6
185X6
95X10
135X8
185X8
225X6
265X3
295X1
315X2 Paused Close Grip
Tried out some elbow sleeves today, feel neat, don’t think they added much if anything but my elbow doesn’t hurt tonight.
Reverse band deadlift
135X10
315X8
405X3
500X2
585X2 Reverse Bands
635X1 Reverse Bands
655X1 Reverse Bands
Did hack squats (the kind with a bar) for the first time since high school, forgot how much I love that particular flavor of pain. Will be doing this more often and with more than 225.
Zerchers 315X3X5 Was surprised how these kept going up haven’t done them in too long
Finals Week Cometh, I can only hope it doesn’t completely fuck the soul out of me.
Monday
Close Grip
95X1X8
135X1X6
185X1X5
225X1X5
265X1X3
295X1X2
315X1X1
340X1X1
350X1XMISS!
Infuriating max bench day moved about halfway and just couldn’t lock it out.
Tuesday
135X1X10
315X1X5
405X1X5
475X1X3
515X1X2
565X1X1 Felt way too hard should have stopped here
615X1XMiss above the knees
This week has sucked for hitting maxes felt awful both days, gonna hold off on maxing again til the end of the summer, come back to school at goals of 365-515-661 hopefully
Frustrating as hell and just started writing new programs for all my trainees which I will now go finish.
I have internet again!
okay
Monday
Warm up
Close Grip 235X2X10
Paused Close Grip 205X2X10
Incline 200X2X10
Tuesday
Deadlifts
Warm up
500 beltless double overhand without chalk (just forgot the last one) was surprisingly tough but went up
Snatch Grip 375X3X3
Stiff Legs 315X2X5
Rack Lockouts from below knee (I suck here) 500X1 525X1 550X1 575X1 600X1
pullups suicide grip 3X6
face pulls 2X15X100
avoided using a mixed grip all of today but had to hook after 500 on the rack pulls, great day and my hands are destroyed
okay been too lazy about keeping a journal, also I have decided I really don’t like trap bars, I am getting real damn tired of people saying they pull 500 when its on a trap bar, it’s like measuring your dick and including your taint.
Friday
Back Squat
135X10
245X39
Jesus
Fucking
Christ
no belt no sleeves no shoes, in my backyard, I only have 245 so i figured i would have fun
strict press 175X5X5
these were amazing after squatting I have never felt my legs wobble on strict presses like this
Gym closed memorial day, (acceptable)
Tuesday
Week 3 of Coan
close grip
135X1X10
205X1X8
245X2X8
paused
225X2X8
incline
135X1X10
185X1X6
205X2X8
Monday
Close Grip
135X1X10
185X1X5
225X1X5
255X2X8
Incline
135X1X5
185X1X5
225X2X8
Strict Standing Press
135X1X20…Fucking burning
Deadlift
135X10
225X6
315X5
405X3
495X2
525X1 Still going beltless and not mixing
Rack pulls
500X5
585X3
635X3
Pull ups 3X8