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Training Training Logs
681

[quote]Spidey22 wrote:
Thanks man. I’ve worked REALLY hard on my Bench set-up because it’s always felt awkward to me. Glad it’s not all too bad anymore.

Is this kind of what you mean about unracking? This is what I try to do, but may not be accomplishing.

Yeah that video is spot on. You can test the difference easily - set up, and then try just pressing the bar up by extending your arms only. You’ll notice you have to fight to keep it from falling backwards because when it is in or over the pins it is actually behind your centre of gravity. Then retest by “pulling” the bar straight out till your arms are straight underneath it. You’ll notice that you no longer need to spend so much energy just balancing it and the position is much more stable.

You can tell you’ve put a lot of work in, and it will pay off.

682

[quote]austin_bicep wrote:
Bench form looked pretty damn solid and you are looking lean. Keep at it. I think the Coan program will have good results for you.[/quote]

Appreciate it bro. I’m loving it so far, so thanks for introducing it too me.

683

[quote]Jab1 wrote:

[quote]Spidey22 wrote:
Thanks man. I’ve worked REALLY hard on my Bench set-up because it’s always felt awkward to me. Glad it’s not all too bad anymore.

Is this kind of what you mean about unracking? This is what I try to do, but may not be accomplishing.

Yeah that video is spot on. You can test the difference easily - set up, and then try just pressing the bar up by extending your arms only. You’ll notice you have to fight to keep it from falling backwards because when it is in or over the pins it is actually behind your centre of gravity. Then retest by “pulling” the bar straight out till your arms are straight underneath it. You’ll notice that you no longer need to spend so much energy just balancing it and the position is much more stable.

You can tell you’ve put a lot of work in, and it will pay off. [/quote]

Yeah I’ll try to work on that hard Friday on my Speed Bench day. Thanks Jab

684

6/6/12

Deadlift/Heavy Back/Hamstrings

Sumo Deadlifts: Felt good. The single was a bit tough, but the worksets kind of took a bit out of me. Hard to get it moving with sumo, but once I get it near the knees it’s all good
295x2
315x2
335x2
355x2
375x2
405x1

Pullups: Gosh, DL’s wear me out. Wanted at least 5 on the top set, but wasn’t willing to cheat as bad as I would have had to to get it. lol
BWx5
+15x5
+30x4
BWx9

Kroc Rows: Tried the 100’s, but grip was just dead, so took the hit to my ego and went down. Still killed my grip and back though, especially with the DL’s and Pullups without straps.
80’sx20 LR

Hamstring Curls: Felt great
95x5
110x5
125x5
140x6

Single Leg Press: Go deep on these, high foot placement. Rapes the hammies and the glutes, especially after the Leg Curls
200x5
220x5
240x5
260x8

Speed Squats: Trying to make these REALLY fast and REALLY good form
185x5x2

Abs and Calves

Good workout. DL felt strong. Definitely good for far more then 405 when fresh. Enjoying training right now more then ever I think.

685

So for kroc rows why dont you do a set with straps and one without that way you can hammer your back better without your grip giving you problems. You can also focus on feeling your back better when you not thinking “shit dont drop it, dont drop that damn DB”

686

[quote]ryanbCXG wrote:
So for kroc rows why dont you do a set with straps and one without that way you can hammer your back better without your grip giving you problems. You can also focus on feeling your back better when you not thinking “shit dont drop it, dont drop that damn DB”[/quote]

Well I have ‘volume’ Back day, where I do row variations that are meant to really hit my lats and upper back. On my DL day, with the pullups and Kroc Rows I’m really just trying to strengthen my grip, Back, whatever I need to add weight to the bar.

But I guess another set with straps wouldn’t hurt.

687

Dude that looked like a real solid workout…

I kinda modified my workouts a bit because it was getting to be tough doing heavy back after all the deadlifts so I kept it to deads and hammies on my deadlift day.

I also feel like with the goal of strength and power in mind taking longer rest periods is essential. If you are doing cardio anyways, no need to be pouring sweat when your lifting. Just my take on it.

688

Bench looked good to me. Although I might need to get you and Jab-brah to check out my technique. Im not sure what Jab1-brah or that guy in the video are on about.

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690

Austin: Thanks man. You gave me a good template, so it’s easy to make the workouts good. And yeah, this workouts pretty tiring and I am someone who seems to rush myself to much and miss out on rest, so I’ll try remember that next time I’m in the gym.

Bird: Thanks man, though I don’t know how much help I’d be. I’m just now getting the hang of Benching. lol

Gkeeper; Lulz, sorry bro. Like I said, I have to keep myself calm during lifting. I over amp myself. lol But thanks. Now that I actually have something resembling good form, it’ll be a lot easier to progress on I think.

691

6/8/12

Going out of town for a few days, wont have a Squat rack, so switched today’s and tmrw’s sessions. Sadly, it was an off day yesterday, so it was low carb. Squat workouts after a low carb day don’t usually go well for me…

Back Squats: Just no oomph. Plus my form blows
230x2
245x2
260x2
275x2
295xFAIL <—FFFFFUUUUU

Front Squats: Felt good, except I kind of passed out when initially unracking 195. lol. I managed to not hurt myself, just had the bar to close to my neck I guess. lol
155x5
175x5
195x5

Bulgarian Split Squats: Use to do these a lot. Now I suck at them. Figured I’d try and get good at them again. Balance was the limiting factor here, not weight. lol
40’sx5
50’sx5
60’sx8

Calves

Workout was hard. Squats just felt not great today. Idk what it was. Maybe the lower carbs. Maybe I just suck. lol. It was weird the passing out thing. Like only one person saw, and it was only for like maybe 3 seconds. Just rattled the hell out of me. lol

692

Looks like you’re learning. If you’re feeling less pop in your squats, you can try working up with a pause until the weight gets heavy.

693

[quote]Spidey22 wrote:

Bulgarian Split Squats: Use to do these a lot. Now I suck at them. Figured I’d try and get good at them again. Balance was the limiting factor here, not weight. lol
40’sx5
50’sx5
60’sx8

[/quote]

Yer, Im loving these. I use them as my main lift for legs atm. I find that doing it shoe-less and infront of a mirror helps with my balance. Also concentrate on keeping your torso straight.

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694

[quote]Spidey22 wrote:

Bulgarian Split Squats: Use to do these a lot. Now I suck at them. Figured I’d try and get good at them again. Balance was the limiting factor here, not weight. lol
40’sx5
50’sx5
60’sx8

[/quote]

Yer, Im loving these. I use them as my main lift for legs atm. I find that doing it shoe-less and infront of a mirror helps with my balance. Also concentrate on keeping your torso straight.

tweet

696

Spartee: Yeah, I was thinking of maybe pausing my Front Squats after the Back Squats, seeing as getting out the hole is my issue.

Bird and Gkeeper: Thanks. I tried in looking in the mirror, but not shoeless. These use to be the only leg movement I could do for a while, so I should get better at them pretty quick.

6/9/12

Nothing special today. Had to do my workout at the shittiest little gym. Literally, place is horrible. There was a woman doing the ‘good girl/bad girl’ machine while she simultaneously read a magazine in one hand and rocked her baby in a stroller. lulz

Did 135x2x10 for Speed Bench, though that was difficult as these benches are ALL adjustable, which is fine, but has a monster-sized lever on the left side of the bench that allows for the adjustments, but basically prevents you from having your legs anywhere but on top the bench. lol.

Did some push presses, weighted dips, and machine flies. Worked up a decent sweat. This morning, met up with a friend from HS, and ended up running 5 miles. It was hell, but felt pretty solid. Now time for game 7!

697

6/10/12

Back Volume/Biceps

Meadows Rows: Wow, not that these are getting (relatively) heavy, they are REALLY putting an intense stretch on the lats. <3 these!
70x8
90x8
115x8
145x9

Pulldowns: First sets facing away. 150 felt easy, so did an extra set
70x10
100x10
130x10
150x10
160x10

Cable Rows: Felt pretty strong. Tucking my chin on the concentric really helps me feel my back
110x10
130x10
150x10

Stretchers: Ohh lawd, poor poor lats
110x12
130x15

Nautilus Pullover: Good finisher
140x8
155x10

Hammer Curls: Could have upped weight, but wanted to really control these DB’s before going up
35’sx8
40’sx8
45’sx16

Pulldown Curls: Awesome stretch
85x12
100x12
120x12

Machine Curls: Done
80x6
90x6
100x8

Good workout. Great pump in my back and Biceps. Need to eat good tonight, staying with a friend last two nights lead to some crappy eating.

698

768×1024 159 KB

This is the ‘rough’ first sketch of the tattoo I’m getting on my upper back. I like it. I know it’s pretty ‘basic’, but I don’t care for it to be artistic or fancy and don’t really plan on it being something I show off a lot (aka I won’t be Instagramming this for FB/Twitter lol).

Plus, it’ll give me motivation to make my back ridiculously huge to do the tat justice. lol

For those who don’t know, Solum Per Exitum means ‘the only way out it through’. Storm The Beach gets credit for bringing it too my attention.

699

[quote]Spidey22 wrote:
This is the ‘rough’ first sketch of the tattoo I’m getting on my upper back. I like it. I know it’s pretty ‘basic’, but I don’t care for it to be artistic or fancy and don’t really plan on it being something I show off a lot (aka I won’t be Instagramming this for FB/Twitter lol).

Plus, it’ll give me motivation to make my back ridiculously huge to do the tat justice. lol

For those who don’t know, Solum Per Exitum means ‘the only way out it through’. Storm The Beach gets credit for bringing it too my attention.[/quote]
Gonna have to build a meat platform worthy of carrying that brah. Yes, I saw the boldfaced portion, but I still wanted to say that so there.

700

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
This is the ‘rough’ first sketch of the tattoo I’m getting on my upper back. I like it. I know it’s pretty ‘basic’, but I don’t care for it to be artistic or fancy and don’t really plan on it being something I show off a lot (aka I won’t be Instagramming this for FB/Twitter lol).

Plus, it’ll give me motivation to make my back ridiculously huge to do the tat justice. lol

For those who don’t know, Solum Per Exitum means ‘the only way out it through’. Storm The Beach gets credit for bringing it too my attention.[/quote]
Gonna have to build a meat platform worthy of carrying that brah. Yes, I saw the boldfaced portion, but I still wanted to say that so there.[/quote]

Yeah, my goal is too get my back so wide that I have to continuously get the thing re-done. lol

701

6/12/12

Coan Bench/Triceps/Shoulders

Videoed the 2nd set of all the pressing, just to show form. Will only video the Flat Bench from now on though.

Flat Bench: Higher reps is teaching me to maintain tightness, so that’s good. Reps went up easy. LOL at how long my legs are and how much ROM I have even with a decent arch.
95x3
135x3
155x2x8

Paused CGBP: Did these paused, which is new to me, because CSEagle, who actually trains with Ed Coan, suggest that, so figured it was a good idea. Makes me stay tight longer and hits my triceps a lot harder
135x2x8

Incline Press: These weren’t that bad. I don’t touch my chest with these, so I was worried my ROM wasn’t great, but it is. lol
130x2x8

Pushdowns: Triceps were fried after pressing, so these were extra hard
65x8
75x8
85x8 <— these were kind of ugly
70x15 <— Pumpz fo dayzzzzz

QB’s: these are OH DB Extensions, but they look kind of like throwing a football, so I like this name better
10’sx8
15’sx8
25’sx12
15’sx30

Rear Delt Flies: Really concentrated on minimizing back involvement and focusing on the delts. Was very hard
25’sx25,18,15
40’sx(swings)x14

Lateral Raises: Seated, tried to kind of pause at the top.
25’sx12,9
15’sx15
40’sx(swings)x17

Solid workout. The weights don’t feel heavy, so I suppose that’s good. Form is pretty good looking at the videos. Looks like now all I have to do is bust my ass and keep putting the work, and eventually I’ll be kind of a little bit impressive. lol

702

Will you be coming to a neighborhood near me?