Tuesday
Week 8 of Coan Deadlift
610X1X2 PR
Projected max 645
Circuit etc.
Bar had no knurling to speak of, felt like shit on top of it, still got it, Coan is, even now, like black fucking magic.
Video coming soon
Turns out it was 615 due to my training partner not understanding the loading with 100’s
So cool hahahaha SLIGHTLY BIGGER PR!!!
Curls and shit, nothing to tell really except seated 45’sX10 for lateral raises. Feel pretty good for the week.
Quick day in the gym
Close Grip
315X1X5
335X1X2
350X1X1
Chain dips drop set start with both chains (30) go to one chain (15) go to bodyweight
X A fuckload
Weird circuit inspired by cressy
Inverted grip face pulls, great external rotation on theseX3X12
Overhead tricep extensionsX3X12
Feel real good, 315 just doesn’t seem anywhere near as heavy as it used to.
Front Squat on Friday
Went up to 365, it’s been a while, went up pretty easy still definitely felt the lack of doing them in the last few months.
Also MONDAY
Close Grip Bench
135X1X8
225X1X5
275X1X2
300X1X1
325X1X1
365X1X1 10lb PR was psyched up as hell for it.
Happy about all this, be front squatting 405 pretty soon I think.
Gonna do collegiate nationals this year and just compete raw cause why not, I need to do a real and official meet, so I have a qualifier on the 31st where I only have to hit 1290, no problem.
Finally moving away from weak on the bench.
Coan Deadlift week 9
135X1X8
335X1X5
425X1X2
515X1X1
565X1X1
625X1X1 No problem
Speeds 385X3X3
Hip Thrusts for time, 135X a long ass timeX3
T bar rows 7 platesX3X8
Sleeep
Next week will be 640 and then maybe 650
Absolutely beat to shit today
Bench with chains
alotXalot
military worked up to a single at 225 and had to call that one
Dips with bands for some
Absolutely dead, I am gonna need to try for sleep before halloween.
This week may kill me but damn I’ll leave a good looking corpse.
Paused close grip work
45X1X10
1351X10
225X1X8
275X1X5
315X1X4
340X1 long pause
350X1 still good but could be better paused
hopefully in comp I’ll be able to hit 335, 350 365 for bench without too much trouble.
Hiips and Hamstrings still sore from Saturday
and hit a 645 deadlift anyways.
675 for college nationals may be completely possible
EXCITED.
AWESOME FUCKING DAY.
Close Grip Bench
135
225
295
315 chains
340 chains pr
315 chains
Strict Standing Press
205X2X5
DipsXa fuckton
Friday 11/5/10
Oly Squats
Carb Depleted
135X10
225X8
315X5
405X8
Rack Pulls just below knee
225X1X5
425X1X3
515X1X1
605X4 PR
Monday
315X3
335X2
320X2
Floor Press
160X8
225X5
275X5
Done and stunningly dead.
Carb depleted and dropping some water and some of my bulk gained fat, back down to 246 on a keto diet since last week.
Tuesday
Reverse Band deadlift with light bands, no assistance from top of the knee up
225X8
315X5
515X2
605X1
675X1X1 9/10 Fucking just missed the second one at the top, swore alot and overreacted, mostly because I am so goddamn carb depleted
5 inch Deficit Deadlifts
315X6
405X3
505X2 and was tough as hell…
405X3
T Bar Rows
5 platesX3X12
Dead, getting leaner and pissed off.
11/10/10
Curls, lateral raises, olympic abs
135X3X8
115X1X11
40’sX8 supersetted with hammer curls
45’sX8 supersetted with hammer curls
50’sX6 dead
oly abs
barX10
115X2X5
Reverse Band Deadlift
225X1X8
275X1X5
315X5
350X1X1
375X1X1
405X1X1
315X1X9
Fun stuff monster minis Felt strong and different
Floor Press
135X1X8
225X1X8
315X1X2 Triceps toasted
Military press drop set
195X6
145Xsome
95Xmore some
Dead
Cables and shoulder prehab
Food and sleep, carbing up tomorrow, though dieting for longer down to 231 because of the fucking weight class shift.
The one above should say Reverse band close grip BENCH PRESS
ha
Friday Oly Squats
Worked up to 455X2 paused at the bottom
Rack Pulls 605X3 below the knee
Olympic abs
Dead.
Still dieting, 231 seems a hell of a lot further from 250 than 242
Already waaaay down to 240, might have to cut this out early, I know I’ll gain back some water weight but this is nonsense.
Close Grip Paused bench
315X1X1
335X1X1
350Xmiss (kid wouldn’t stop fucking talking to me while I set up)
350X1X1
Incline Dumbells (first time in a while)
2X5X120’s
Chain dips drop set
1X10
1X16, 1X9Xbodyweight
Now as it turns out I won’t have to cut to 231 because they aren’t changing the weight classes for these competitions.
Mother of pearl!
anyways took my frustration out on the deadlift bar.
@ 238
585X1X2 could have had 3 but set up was shit
Facepulls 100lbsX3X12
Pull ups Dead hang 3X6
Lateral raises for the fuck of it 50’sX3X6
Glute Bridges 3X2 minutes