Yesterday’s Training
bench press
5x5x225
back squat, no belt
1x1x280
then my underwear ripped and I went home 
bw = 251 (?)
Today’s Training
back squat
5x5x280
power clean
5x5x150
dips
3x5xbw+40
pull-ups
3x5xbw+5
bw = 248
So I was quite a bit more ready for this workout. Downed a big cup-o-coffee about 20 minutes prior. That’ll do the trick.
Squats still felt on the heavy side but I managed to squeeze them out. I can’t believe it was only a couple of weeks ago that I did 15 in a row. My body must not have fully recovered.
Cleans were down right difficult. My lower back was tight and tired from squatting. I know my form was horrible on the last couple of sets.
Dips and pulls weren’t much better. I had to do cheat pull-ups just to get the reps in. I’m assuming an overall fatigue had set in and any exercise would have been less then stellar.
Taking two days off. Skipping the scheduled deload that was to be tomorrow. I’m going to need all of my energy for Friday’s deadlift session.
Coan/Philipi Deadlift Cycle Week 2
deadlift,no belt
0x345, about 3/4 rep
0x345, about 3/4 rep
straps
2x345
speed deadlift, 60 sec rest
8x3x275
Circuit 3x, 60 sec rest
stiff-legged dl 8x195
barbell row 8x195
reverse lat pulldown 8x180
good morning 8x75
bw = 249
Real good workout. I was satisfied with my performance at least. Also short on time, so I decrease rest time from 90 to 60 seconds.
Heavy singles were, well, heavy. Just couldn’t grip the bar near the top of the rep. I almost, almost counted those two missed reps. Decided to be honest with myself and my training and use the crutch. Sure, some say use 'em if you got 'em. I tend to agree. Why miss a lift if you can use straps? So I did and am grateful for that.
Speed work wasn’t so speedy at first. My back and hips were still numb from the heavies. I say numb because they felt odd, but not painful. Just numb. Reduced rest time worked out ok. I prefer less time. 90 seconds is just too long.
Real pleased with the circuit work. I actually did the three cycles which was very tiring and demanding on my grip. Had to use the straps on the rows and pull-downs for the second and third cycle. Everything felt real good.
My back was tingling after all was said and done. Not sure what that means. Felt like spiders were crawling all-around. Time to recover.
Well that was a really good workout. My entire posterior chain is sore. Sore like I haven’t worked out in several weeks sore. Good times.
Today’s Training
back squat, no belt
5x5x285
military
5x5x140
cleans
1x5x155
straps
4x5x155
dips
no energy, postponed until Wed
pull-ups
no energy, postponed until Wed
bw = 248
All in all an excellent workout. I finally got my groove back with the squats. I’m been thinking too much about the depth instead of just doing them.
Military was just too easy. Last rep I had to summon the inner Hulk, but other than that is was easy as french bread.
I think I am retiring the cleans. I believe it is scheduled that way anyway in the Texas Method. Replacement would be bent over rows. “I’ll take bent over rows for $300 Alex.” Ended up using the straps because my hands were a little sweaty.
Made them much more doable. I’m also questioning my form - lordstorm mentioned that the bar should hit your thighs on the way up; well it doesn’t with me … not sure but I end up doing it in one motion.
Left the accessories for another day. Just too tired.
I might start cutting back the calories to see if I can rid myself of this spare tire - strength may be lost.
###############
Saw Mr. and Mrs. Smith[ and The Bourne Ultimatum over the weekend. Two good shoot 'em up movies.
I noticed you were starting a Coan DL routine. I just started week 1 on Monday. Lo and behold , my goal is the same as yours (425).
I’ve also started a training log in this forum.
[quote]Phydeaux wrote:
I noticed you were starting a Coan DL routine. I just started week 1 on Monday. Lo and behold , my goal is the same as yours (425).
I’ve also started a training log in this forum.[/quote]
Cool. Have fun. Too bad I have about 80 lbs on you. Granted, a good deal of fat, probably half. So that makes your lifts look all the more impressive compared to mine.
Anyway, I’ll wonder over to your neck of the woods and shoot the bull.
Well, I’m not “brad pitt fit” by any means. I’ve never seen my abs. Maybe we can motivate each other to stick this program out.
What is the Texas Method?
[quote]Phydeaux wrote:
Well, I’m not “brad pitt fit” by any means. I’ve never seen my abs. Maybe we can motivate each other to stick this program out.[/quote]
That’s doable
[quote]What is the Texas Method?
[/quote]
Continuation of Starting Strength, as I understand
[quote]Phydeaux wrote:
I noticed you were starting a Coan DL routine. I just started week 1 on Monday. Lo and behold , my goal is the same as yours (425).
I’ve also started a training log in this forum.[/quote]
me three. It’s a 60 pound incrase though, which may or may not happen.
What did you guys start at?
[quote]TheDudeAbides wrote:
Coan/Philipi Deadlift Cycle Week 2
Heavy singles were, well, heavy. Just couldn’t grip the bar near the top of the rep. I almost, almost counted those two missed reps. Decided to be honest with myself and my training and use the crutch. Sure, some say use 'em if you got 'em. I tend to agree. Why miss a lift if you can use straps? So I did and am grateful for that.
[/quote]
Are you using a mixed grip for your DL’s or a Double Overhand?
[quote]zephead4747 wrote:
Phydeaux wrote:
I noticed you were starting a Coan DL routine. I just started week 1 on Monday. Lo and behold , my goal is the same as yours (425).
I’ve also started a training log in this forum.
me three. It’s a 60 pound incrase though, which may or may not happen.
What did you guys start at?[/quote]
For me, 390 is my current PR.
[quote]TheDudeAbides wrote:
Phydeaux wrote:
What is the Texas Method?
Continuation of Starting Strength, as I understand
Madcow 5×5: The Most Effective Workout for Intermediate Lifters | StrongLifts [/quote]
I skimmed it, sounds cool. Maybe that’s what I’ll do for my other 2 weekly workouts.
[quote]Modi wrote:
Are you using a mixed grip for your DL’s or a Double Overhand?
[/quote]
I’m a stubborn double overhand guy. The DOH is also more comfortable for me which is why I tend to use it. Obviously the alternate is a superior grip. I did do an alternate grip when I pulled the 385.
Today’s Training
bench press
3x3x225
front squat, no belt
3x3x225
clean
3x3x135
dips
3x5xbw+45
pull-ups
3x5xbw+10
bw = 247
Felt real sluggish today. Maybe The Dark Night had something to do with it. The movie did not get out until 1:00. I was up by 7:30. I wasn’t really pumped to get through it and almost was going to do the dips and pull-ups then go home.
But that little guy on my shoulder reminded me of my goals.
Bench press and squat felt … heavy. Doable but not easy as they were supposed to be. Cleans were pretty easy. I think I’m going to replace these with rows as indicated in the program. I know I don’t have to, but I really don’t think my form is perfect. And I can do a lot more weight on the rows.
Cranked the dips out. It wasn’t easy, but the reps were tallied. Pull-ups plain ol’ sucked. I seemed to have lost my pull-up strength that I had not too long ago.
Can’t wait for Friday!!!
oops I meant a 40 pound increase, my bad.
no I didn’t I’m a moron.
When you hear the expression, “You’re full of crap”, you can now think of me.
The last couple of weeks I have felt less then energetic and rather sluggish. Oh, and my pipes have been … clogged.
The last couple of days I have been taking Metamucil before bed. Boy do I feel great. That first day was a doozy though. Three full blow outs Dumb and Dumber (favorite movie) style.
I am now a couple pounds lighter and feel good all around. So if you’re not regular, you need to be.
Coan-Philipi Deadlift Cycle Week 3
deadlift,no belt,no straps, alt grip
2x365 (supposed to be 360)
speed deadlift,60 sec rest,no belt
no straps, alt grip
3x3x300
straps, DOH grip
3x3x300
Circuit 3x, 60 sec rest, no belt
straps
stiff-legged dl 8x205
barbell row 8x205
reverse lat pulldown 8x190
good morning 8x135
bw = 246
FANTASTIC workout today if I don’t say so myself.
I was a little intimidated by the heavy singles. I really don’t know why. So I quickly got those thoughts out of my head and imagined pulling both reps. Switched to alternate grip which helped big time. Special shout out to Modi for that reminder. Program called for 360 but I did 365 so I didn’t have to use the 2.5’s. Just looks better without them.
Speed deadlifts felt real good, just wearing on my hands. Put on the good old straps to help get me through. The template was scheduled for 300, so I almost added another 5 because I don’t like using 2.5’s. I take advantage of the speed work to concentrate on my form as well.
Circuit work is just plain tiring. True, I could increase the rest to 90+ seconds, but I also enjoy the challenge.
Stiff legged deadlift form is finally catching on. I should use 225 next time. Same for the rows.
Pull-down only goes in 10 lb increments, thus the jump from 180 to 190. Well I nailed all the reps. Man handled them I did.
I really tired to push myself on the GM’s. Lower back has been a real weak link in all of my training. I took a 60 lb leap from last week with more left in the tank. Probably hit 155 or 165 next week.
I’m really enjoying this cycle. When I’m done with the workout I always feel re-energized. My back also gets a tingling sensation. This cycle also takes a beating on your hips, or my hips maybe not yours. Weak point again?
Time to rest up for the big week 4 challenge.
Awesome work TDA! I can’t wait till Monday to do my Week 2 workout!
Today’s Training
bench press
5x5x230
back squat, belt
5x5x290
barbell row
5x5x160
bw = 244
comments later …
[edit - later]
This was one of those days where the motivation level was zero. Monday and Tuesday were just crazy days at work. I didn’t work out Monday because by the time 3:00 rolled around I was just whooped.
No excuses. I gave it my best anyway. Blocked out any negative thoughts and just did it. Glad I followed through. It would have been easy to just go home and rest.
I owned the bench press. It wasn’t that easy, but I made it look easy
Used a belt on back squat to save my back for Friday’s BIG week 4 deadlift session. Can’t wait!
Rows are scheduled in the program. The weight is much lighter then what I have been doing in C-P. I think this will be ok to follow through with. This should not be any added strain.
I need to still do my dips and pull-ups. I might do pull-ups at home and somehow do my dips at work.
Another day another dollar. Literally.