Dude your squats are amazing. I thought forward lean put to much strain on the lower back, but if I don’t lean forward a bit, I cannot get much drive out of the hole.
[quote]KingKai25 wrote:
Dude your squats are amazing. I thought forward lean put to much strain on the lower back, but if I don’t lean forward a bit, I cannot get much drive out of the hole. [/quote]
Thanks, man, they’re getting there. I’ve noticed that it’s kinda tough on my lower back, but I’m not used to it yet. I’ll have to start doing some back extensions twice a week now to compensate.
Okay, so I have some concrete goals for my next meet. I looked up the 181 junior raw records for my age group and I can definitely beat them this time around. I’m gonna cut to 181 and smash the records. Here they are:
Do you have a good link to a spreadsheet or website I can look at the coan program? Or do u think it’s best to just read back and find the overview of the program in your log? Thanks
[quote]clutz15 wrote:
Do you have a good link to a spreadsheet or website I can look at the coan program? Or do u think it’s best to just read back and find the overview of the program in your log? Thanks[/quote]
Both. You can just google it and it should come up.
Was feeling lazy yesterday and didn’t post my squat workout. So here goes…
20 August 2012 - Squat Night
Warm-up
PVC roll everything
Stretching
Shoulder stuff/more stretching
Squats
2 X 5 X 135
1 X 3 X 185
1 X 3 X 225
1 X 1 X 275
2 X 8 X 305* +10 lb. PR.
NOTES: First set was better than the second. Got all the reps no problem. Looking for 315-320 next week.
Deficit Stiff-legged Deadlifts off 6" Block
1 X 10 X 135
1 X 3 X 225
2 X 8 X 255
NOTES: Absolute hamstring torture.
Barbell Rows
1 X 10 X 185
Underhand Chest-supported Rows
1 X 15 X Whatever a 45 and a 25 weigh on that thing
Close-grip Lat Pulldowns
1 X 10 X 60
Wide-grip Lat Pulldowns
1 X 12 X 160
Wide-grip Behind-the-Neck Lat Pulldowns
1 X 10 X 120
Dumbbell Shrugs
1 X gazillion X 60s
ENDING NOTES: The back circuit was absolute Hell. Sore as fuck today. Anyways, got bench tomorrow. Hopefully it’s better than last week’s bench session.
[quote]CSEagles1694 wrote:
Okay, so I have some concrete goals for my next meet. I looked up the 181 junior raw records for my age group and I can definitely beat them this time around. I’m gonna cut to 181 and smash the records. Here they are:
Squats
2 X 5 X 135
1 X 3 X 185
1 X 1 X 215
3 X 10 X 245
Speed Pulls
1 X 5 X 135
1 X 3 X 225
1 X 1 X 260
8 X 1 X 290
Leg Press
1 X 10 X 1pps
1 X 10 X 2pps
1 X 10 X 3pps
1 X 10 X 4pps
1 X 10 X 5pps
1 X 10 X 6pps
Seated Hammerstrength Leg Curls
3 X 10 X 2 plates
Leg Extensions
1 X 10 X 100
1 X 10 X 120
1 X 10 X 140
1 X 10 X 175
NOTES: Thorough leg thrashing today. Got light bench tomorrow. Also went to the football game tonight. It was hard to watch considering I wasn’t playing this year. It was weird seeing my boys win from the stands. But I’ve realized that it’s for the better and that there are bigger and better things awaiting me. Highlight of the game was getting eye-fucked by these two smokin’ hot girls that always rub my head to feel my hair (I keep it at a 000 buzz cut, so it feels awesome). The blonde on is in my strength and conditioning class, so I’ll be scoopin’ that shit soon. The brunette lives down the street from me, but has a boyfriend, but I’m bigger than him, so it’s a win-win.
Incline Dumbbell Bench Press
1 X 12 X 65s
1 X 12 X 75s
1 X 12 X 85s
Seated Machine Military Press
1 X 10 X 50
1 X 10 X 60
1 X 10 X 70
Seated Machine Lateral Raise
1 X 10 X 50
2 X 10 X 60
Preacher Curls
3 X 12 X 50
Supinated Double Dumbbell Curls
3 X 10 X 25s
Straight Bar Cable Curls
2 X 10 X 30
Drop set:
1 X 10 X 30
1 X 10 X 20
ENDING NOTES: Good pump day today. Nothing to write home about. Going for a big squat PR on Monday. Felt sick today, but I went to the gym anyway and got a good lift in. Hoping to feel better by Monday.