I just did the Coffinworm protocol and then the 5x5 @70%
1 Like
Snow is so overrated.
I mean it isnāt depressing like rain but still a nuisance. Iāll log my first 2 sessions of coffinworm soon. Hoping to actually do the other 2 this week.
2 Likes
Squat: 235x5, 270x5, 300x5, 270x5, 300x3, 335x1
Press:
5x5 95
50 pushups
Press:
95x5, 105x5, 115x5, 105x5, 115x5, 130x1
Deadlift:
5x5 275
50 pushups
50 curls
Press:
95x5, 105x5, 115x5, 105x5, 115x5 130x2
Squat:
5x5 235
50 pushups
Deadlift:
275x5, 315x5, 355x5, 315x5, 355x3 395x3
Press:
5x5 95
50 pushups
50 curls
These are the coffinworm sessions of this week. I plan on doing cardio tomorrow.
395x3 today felt stupid easy. I felt like I couldāve gotten 5.
@garagerocker13
I think iāll enjoy this program. This week was so wonky because of the snow and college finals.
2 Likes
Hell yeah man just keep at it. And donāt skip the easy cardio. Haha are you running this 4 days a week or 3?
4 days a week
āHardā conditioning
Incline treadmill power walking lol
3.0 speed
Max incline
10 minutes
Just walked then if i needed to rest I did. Repeated until I hit 10 minutes.
Man Iām outta shape
Wednesday
Squat: 235x5, 270x5, 300x5, 270x5, 300x5, 335x3
Press:
5x5 95
50 pushups
2 sets of 35 sec planks
Treadmill : 2.8 speed
Walked a mile
Thursday
Press:
95x5, 105x5, 115x5, 105x5, 115x5, 130x4
Deadlift:
5x5 275
50 pushups
50 curls
Bonus rep with last set of press cause why not.
Saturday
Press:
95x5, 105x5, 115x5, 105x5, 115x5 130x4
Squat:
5x5 235
50 pushups
2 sets of 45 sec planks
Bonus rep with press again
Treadmill: 2.8 speed
Walked a mile
Today (Sunday)
Deadlift:
275x5, 315x5, 355x5, 315x5, 355x3 395x5
Press:
5x5 95
50 pushups
50 curls
Matched old pr with 395. 3 reps just felt easy last week so I wanted to have a lil fun. 1-2 reps left in the tank perhaps.
Well
Overall this week was an improvement in consistency. My goal is to do cardio 6 days a week
Monday: that quick 2 minute cardio session from some article morning and night
Tuesday: Same as monday
Wednesday: Easy treadmill
Thursday: More intense treadmill
Saturday: Easy Treadmill
Sunday: Hard Treadmill
Squat: 215x5 250x5 285 3x5
Press: 95x5 100x5 110 3x5
50 pushups
2 planks
Press: 95x5 100x5 110 3x5
Deadlift: 255x5 295x5 3x5 335
50 pushups
50 curls
Press: 95x5 100x5 110 3x5
Squat: 215x5 250x5 285 3x5
50 pushups
2 planks
Last week all sessions. Missed one cause it was rainy and cold so i just said screw it.
1 Like
Squat: 240x5 275x5 310x5 275x5 310x3 345x3
Press: 5x5 100
50 pushups
2 planks
This was today and the session was awesome.
345 felt easy. Couldāve gotten 5 if I was programmed to do an amrap.
@boilerman I think coffinworm could make you less nervous on heavy weight stuff. I think I prefer this over a 10x5 lol.
2 Likes
Iāll have to check that program out man, looks pretty intense. Youāre well on your way to a 4 plate squat man!
1 Like
Tuesday:
Press: 95x5 110x5 120x5 110x5 120x5
135x3
Deadlift: 5x5 285
50 pushups
50 curls
Today:
Press: 95x5 110x5 120x5 110x5 120x5
135x5
Squat: 5x5 240
50 pushups
2 planks
Went above the prescribed reps for press. Idk 3 was just super easy so why not.
Deadlift: 285x5 325x5 365x5 325x5 365x3 405x3
Press: 5x5 100
50 pushups
50 curls
This was last friday. Ngl was expecting deads to feel a lil easier.
1 Like
Squat: 240x5 275x5 310x5 275x5 310x5 345x3
Press: 5x5 100
50 pushups
2 planks
Welp hereās todays work. In 2 weeks 355 will be on my back for the anchor. Hoping to get 5 reps on the pr set.
1 Like
All you bro, you got it
1 Like
Tuesday
Press: 95x5 110x5 120x5 110x5 120x5
135x3
Deadlift: 5x5 285
50 pushups
50 curls
Deadlift: 285x5 325x5 365x5 325x5 365x5 405x5
Press: 5x5 100
50 curls
50 pushups
Did this yesterday because i have an orthodontist appointment today. Paranoid of getting cramps lol.
Also 405x5 is a 10 lb pr. 3 on top set was easy so i screwed around again.
4 Likes