Yeah he’s been my training partner since freshman year, we have a pretty dedicated group of guys who are new to powerlifting at Ithaca and a few more intermediate guys like myself and advanced guys who are pushing freaky like Andrew Hollenbeck.
Monday Close Grip Bench
2X10X250
Got Sick
225X1X10 3ct pauses
225X1X8 incline
Everything felt awful, too much drinking and shitty food this weekend but got done what I had to, I need to get serious about this training cycle, it’s going to kick my ass right up into the 260’s-70’s over the next 16 weeks
Projected max is 385 from this 12 week bench cycle, should be about 255-260 when it ends.
Tomorrow is Coan so I am getting sleep tonight, this Coan run is going to be serious business.
Tuesday
Modified Coan template
1X2X500
6X3X405
Circuit
Kroc Rows 120’s R 3X 15, 15, 12 L 3X15, 15, 11
Good MorningsX135X3X10
Stiff LegsX225X3X8
Face PullsX3X10X100
Dead.
I love this program, I fucking love it, I leave the gym beat to shit, am traumatized til squat day and my deadlift jumps and my back expands like it’s got a boner.
Final Projected number from this program is 660-665, getting close to those magical 7 plates
Wednesday, Bullshit curls and foam rolling
Thursday
Bodyweight hovering around 245 annoying as shit, maybe need more burgers.
Close Grip
Warm up
1X1X345 felt heavy as shit.
Close Grip with doubled minis
275X2X2
Nonsense hard.
225X1X4 and called it
Toasted
Strict Military Press
175X1X9
175X1X7
Too done for words, this day really kicked my ass for some reason
Friday
Getting back into it BAY BAY
Squat 3X10X315
Grip Tabata… Ouch
20 seconds on fat gripz deadlift hold
10 seconds rest
20 seconds on towel end deadlift hold
10 second rest
repeat.
made it 3 minutes with 185 and DIED INSIDE. of my forearms.
at the end I could not physically make my hands grip without assistance from the other hand.
Love these now. goal is 4 minutes with 315 by the end of the year, and 405X2 minutes by the end of the year.
Close Grip Bench
Week 2 Coan Bench progruuuum
250X2X10 easy as tits didn’t slow down at all
315X1X2 paused EAAAAASY SHIT just cause I am dumb
Incline
135X10
225X6Felt easy so I did something stupid
300X1X9/10 GODDAMN IT highest miss I have ever had.
Dumbells for some stretch baybay
120’s
2X6 sloooooow eccentric
Tuesday Coan
Deadlift
530X2
Hamstring hurt like sin, called it there, foam rolled and stretched for an hour
maybe I’ll try the speeds tomorrow and the circuit if it feels better, if not I’ll just come back at it next week, if it still sucks I’ll drop Coan for a while and just focus on rehab. This has been a ridiculously inconsistent injury.
Wednesday Curls and helped andrew with his bench shit, he doubled 465 off a 2 board in his shirt, his raw bench keeps going down (saw him miss 300 and almost shit my dick) but his shirted work is going fucking awesome he has a legit shot at 1800 geared for natties and then worlds. Everyone feel free to wish him good luck with his slut of a shoulder.
Thursday
Close grip bench
warm up
295 chainsX2
320 chainsX1
335 chainsX1 tied PR at 10lbs lighter bodyweight
drop set doubled minis starting at 225 doubled
didn’t count but my triceps have been dino raped.
Strict Press
205X2X4
Friday
worked up to 425X1 and the pain was terrible, spent the rest of the day rolling and stretching. It’s definitely getting better I just need to stop being stupid
MONDAY
slingshot close grip
135X10
225X8
265X2X8
Slingshot on
295X1
345X1
385X1
385X1
this thing is awesome, my triceps feel absolutely decimated.
slingshot off
295X3X3 paused.
Too much pressing.
Incline
225X2X8
Tuesday
Deadlift
NO FUCKING CHALK IN THE GYM
and it was hot as hell inside so everyones hands were sweating.
went up to 585X1 which was slimier than a portuguese sluts pussy in summer and slid out of my hands when i went for a 2nd, literally slid
then went to rows
120’sX1X27, 1X29
Face Pulls
100X3X15
Planks with a 45
3X75 seconds
ouch
Glute Bridges
3X90 seconds
dead.
Went out and got chalk restarting Coan next week. Goddamn it
Close Grip Bench Slingshotted again
135X8
225X8
275X5
Slingshot
315X9
385X1 Paused Real Cool
365X2
315X7
Strict Press
45X1X8
135X1X8
185X1X5
225X1X2 Cool
Friday
Metal Show. Toasted. making up squat day with 2 squat days a week from now until 8 weeks from now
Monday
Close grip bench
275X2X8
315X2 paused
Incline
230X2X8
Done
Tuesday
Deadlift
135X10
225X8
315X5
405X3
500X1
585X1 Lightning but hurt
Light front squat
135X3X12
Kroc Rows 120’s 1X30 PR, 1X28
Face Pulls
100X3X12
Loaded Planks (70lbs)X3X1 minute
Loaded Bridges (45lbs)X3X1minute
Wednesday Bullshit
Curls 155X3X4 PR… on curls…
Foam rolled and stretched
Thursday
Slingshot close grip
135X10
225X8
295X3
Slingshot
350X3
385X1
405X0 SO FUCKING CLOSE AAAAAAAAAAARRRRRRRRRRRRRRGH
375X1 1 9/10
315X2X6 Paused
Friday
Squat is coming back something fucking fierce
High Bar Oly
95X10
135X8
225X5
315X3
405X1
455X1
480X1
Technically this is a close stance weight PR, but it went back up stunningly easily should have just gone for 500 I want 500 oly stance so bad it’s killing me
Felt overly accomplished
Rack Pulls from top of knee (ego pulls)
315X1X8
405X1X5
500X1X3
605X1X3
700X1X2
These have, for some reason always helped my dead lift, I know they look stupid and I don’t care.
Grip Tabata. Ouch.
225X2 minutes fail
Planks and Bridges from Tuesday.
Monday Close Grip Bench
Warm up
295X2X5
5 count pauses (MAYBE 1 1/2 seconds)
320X1X2
Incline
240X2X5
Drop set incline
225X7
135X8 paused
Dead.
Tuesday
DAY 1 COAN AGAIN
500X1X2 Held at top for 20 seconds
405X8X3
Circuit nonsense
Wednesday
Curls and giving lift offs, glute bridges, foam rolling and planks weighted
Thursday
Slingshot Bench Close Grip
345X2X6
Friday Oly Squat
Hamstring feels great, Spring Break is starting
So
happy
455X1X2 EASY
Drop set
405X5
315XXXXX
225X
135X
Toasted the fuck out
Box front squats
185X3X10
Ouch
BTN press
135X3X10
Overhead squats
45X20
done
done
done AWESOME
Monday
305X2X5
330X1X2 paused
250X2X5 Incline
Was nonsense hard today and got a strange pain on my left pec insertion after the second set of incline, no idea why. Taking the rest of the week off of pressing anyways.
Tuesday
Coan Day 2
Got cut off shortly after the heavy double and first set of speeds because the gym closed early because of a fire. Again felt tough but went. It’s almost like the lack of food, sleep and finishing off the recovery process is somehow preventing me from have stellar days.
Have to do it again next week. Damn all these setbacks.
For the rest of the week I’ll be in NY for my Grandma’s funeral, she was a seriously legitimate lady, first woman to graduate Columbia Medical in history, one of the 10 best plastic surgeons in the world when she was at the top of her game, gave some absurd amount of time and money to her rescuse, research, treatment and doctor training programs in Kenya and other parts of Africa (SHARE, you should donate money to them if you have it to give). So it will be 3 days of calling hours, funeral, speeches by some famous people and parades. She was a truly exceptional lady and I’ll miss her a great deal.
Monday didn’t post for some reason, I also realized I have only 8 weeks of college left, thusly I was motivated to write a bitchin program.
Missed a 375 close grip by the smallest of margins. However it moved a hell of a lot and I was all beat to shit, I know I have it fresh
My fury is incalculable. My close grip has been stuck at 365 for what seems like forever
Was likely due in part to my participation of the research study currently going on, it’s like a wingate clone protocol piece of awful.
I am going serious mode for the last 8 weeks here, I am feeling a brutal 2 months of gains coming, this will be a monster training cycle.
That means at least 5000 calories a day, a middle of the night shake, never missing sups, sleep when I would be playing video games and pushing the Iron like over-training is just a funny word.
Raw before I graduate.
I will pull at least 300kg
I will close grip bench at least 405 lbs
I will squat at least 500 lbs close stance.
I will strict standing press 250+ lbs
Geared
I will Slap a Tiger full in the face with my dick. But that would be Stupid Raw. Don’t be a fool, wrap your tool.
This is all going to fucking happen.
Tuesday
Maxing reverse band deads to let my training partner catch up in Coan. I want to know If I can lock out 675-700
Reverse Bands
135X8
225X5
315X3
405X3
495X2
Belt
585X1
655X1 Was beautiful, just beautiful.
680X1 Was Ugly. Just Ugly.
Went up clean though.
I KNOW HOW AWFUL THE FORM IS, I have no idea why my hips were so high and stupid. Guess I just got too nervous or over excited or whatever, back was rounded, just everything was awful, but it’s certainly the most I have ever pulled with so little band assistance. I’d guess 580-600 off the floor and all the weight at the top. Maybe also the ugliest pull in the history of forever.
Face Pulls
110X3X12
Weighted Planks
90X3X90 seconds
Weighted glute bridges
90X3X2 minutes
Bent over rows close grip
230X3X10
Demolished, today went really well I have no idea why this pull was so damn ugly. But it went up pretty fast. So whatever.
Wednesday
Curls and nonsense
Barbell curls
135X5X6
Incline Press
135X8
225X3
255X1
275X1
300X0 Stalled out for a good 5 seconds
300X1 PR I have needed a pressing PR of some kind for a while since I cut all that weight
Thursday
Awful, need sleep, might have mono.
iPod, phone and my right wrist wrap all broke today.
Have to have an awesome Squat day tomorrow to wash the taste of fucking stupid out of my mouth.