Monday
Close Grip
Warm up
275X2X5
295X1X1
315X2X2
Paused 235X2X5
Incline 225X2X5
Easiest day of the 5 rep weeks so I went up to see how 3 plates felt. Pretty good, feeling way better this week, probably rep out with 500 tomorrow on the deadlift.
Double overhand feels good
135X1X10
225X1X8
315X1X5
405X1X3
500X1X1
545X1X1
Sadly I think this marks the heaviest I can go without mixing or hooking, lost another callous but my hands are still getting that all beat to shit feeling that they’ve been lacking with mixed unless I go super heavy
then
315X1X20
(had to reset once cause the bar fell on 16)
upright rows
3X8X145
Pull ups
2X8
1X11
Feelin fine but my hands are hamburger right now
Next week starts belted and mixed grip again, moving up into Coan for one last shot at it, hoping for 625-630
That makes 4 times now? When it does work it’s like black magic. Good luck man.
Last week before Coan Deadlift starts again
Monday
Close Grip
135X1X10
185X1X8
225X1X5
255X1X3
Bench 285X2X5
Tuesday
Deadlift
1X1X565
Drop set
500X2
405X5
315X13
225Xsomething
135X something
Thursday
Military press
155X3X10
Feeling sick
Friday
Squat
Sick as shit 225X1X10 and knew it was a day to walk away
Finally getting my body rebelling still not sure what caused it but I’ve throwing shit up, down to 230 and looking lean and sickly, unhappy about it, trying to make up for lost ground with macaroni and cheese and many chicken and cheese grills. Gym time starts again tomorrow I refuse to lose my summer gains to this nonsense.
Alright finally getting back into it
day one of Coan deadlift felt heavier than it should have but I got it done and I think being at home will allow me to eat enough to keep it going strong
475X1X2
375X8X3
Stiff Legs 315X3X8
Pull ups 3X3 Thumbless
Kroc Rows 110’sX1X37 and 35 respectively
decline sit ups 3X10X45
Damn, that’s some intense shit. Keep it up.
It’s amazing how much weight is lost just from being sick… it sucks.
Appreciate the kind words miss, yeah I had to stop looking at the scale 'cause it was pissing me off so much, hope all your goals are getting closer.
Bench felt kind of weird Monday Probably because I lost the weight, starting Coan bench over and hoping it goes well
235X2X10 Close Grip
205X2X10 Paused Close Grip
185X2X10 Incline
all felt slow but I got it done, figure it will only get better as I get my ass re-fattened.
Deadlifts actually went better than expected
Week 2 Modified Coan Deadlift
500X1X2
Speeds 405X8X3
Kroc Rows 110’s 2X30
Pull ups 3X8
Face Pulls 3X8
Stiff Legs 3X8X 325
Forgot how much this program kills the hands, got super glue and new skin for my hands though so should be fine. Need more food.
Wednesday
Curls and nonsense
Straight bar 135X3X8
Hammer curls 55’sX3X8
15 hill sprints.
Toasted
Thursday
Strict Standing press 185X3X6
seated dumbells 100X3X5
BTN press 135X2X8
Decline Press 315X5X1
Solid Day
When I have my gym I want a squat rack reserved only for maxing, widowmakers and smolov, I want it to be spray painted with all kinds of crazy shit and the mirror on the wall to have a mural of THOR or the incredible hulk
Belt and knee sleeves
Oly style squat 475X2X2
Front squat 355X3 PR
Felt awesome on squats don’t know why, maybe going to dennys just adds to my numbers.
Damn good day.
Nice squattin chief!
Thanks man, Your avatar is excellent, took me a second though.
Hill sprints, my knee is giving me shit almost like going real heavy for the first time in 2 months was a bad idea, more likely I just need to remove the vagina from my knee.
Bench feels shitty but got it done figure I’ll have to either gain weight faster or lower the heavy days
Close Grip
320X3X1
275X2X5
135Xa shit ton wide grip.
One of those days where I should have gone for a PR pull,
530X2 FUCKING FLEW
440X6X3 Speeds
110’s with towel wrapped kroc rows X1X31 1X30
Dimmels 315X2X12
Pull ups 3X8
Weird day, no sleep last night but felt awesome, everything flew, awesome day
it’s coming back fast but maybe I just wasn’t eating enough before. BEAR SPIRIT!
[quote]Felt awesome on squats don’t know why, maybe going to dennys just adds to my numbers.
Damn good day.[/quote]
Yes, yes it does.
felt good again today
285X3X1 Incline
155X2X10 strict military
Face PullsX2x15X80
trying to keep the good days coming need to get stronger.
335X3X13
why 13?
why not!
Rack pulls 500X1X12
Saw a grizzled old bastard doing these tough looking ab exercises a long time ago so I gave them a shot.
Decline sit ups with bar at arms length pushing it to an overhead position as I sit up. I call them man ups. I like them but we’ll see if I keep them.
45X1X15
75X1X12
95X1X10
135X1X5 (unwise)
Got pinned by 315 today out of the fucking blue
hit some dumbell work and shit ton of dips and left,
Bench has been most inconsistent lately, ridiculously so.