[quote]marlboroman wrote:
so no surgery ?
thats hella good news[/quote]
severe tendonitis may need it, THe severity as this point is questionable. My doctor said no lifting at all, and if I lift my rents are taking my car keys away. I’ll bew at it again next week though. Every article I’ve read says rows and shrugs help the healing process.
As far as geting back into pressing… can I overhead press right away? or should I just do dumbell bench press twice a week until I’m ready?
squats:
185x5
225x5
275x1
285x1 not really a pr but new best since vacation
290x0
beltless, close stance boxsquats
185x5
205x5
205x5
225x3
225x3
245 2x1
I worked on not letting my legs bow in when gettign off the box, forces me to use less weight
real glute hams:
me 3x5
gonna work up to 3x10 then add weight
Leg press
270x5
360x5
410x5
445x5
495x5
head was spinning the whole time. Pretty short rest periods. My legs are going to be killing me at work in like 10 minutes.
if it were me , I would lay low on the OH pressing a bit(few weeks?) ; then work back into them slowly…but I’m older and probably a paranoid pussy.
got a question about your squat day…
I notice you do boxsquats AFTER your free-squat.
is there a reason for that ?
Today:
ME bench day
floor press:
barx5 searching for the groove
135x5
155x5
165x3 pulled something in my neck
175x3
185x2 I went for 3 but failed on the last one.
military press:
65x5
95x5
105x3
Dumbell bench:
40x10
55x5
55x4
Probably gonna try to stay in the 6-10 range next time
Shoulder feels good, but weaker and has less mobility then the other one. I’ll bedoing dumbell pro/retractions 1-2x a week as prehab. I start coan DL next week. I want a 185x5 floor press then I’ll switch to flat bench for a few weeks.
[quote]marlboroman wrote:
if it were me , I would lay low on the OH pressing a bit(few weeks?) ; then work back into them slowly…but I’m older and probably a paranoid pussy.
got a question about your squat day…
I notice you do boxsquats AFTER your free-squat.
is there a reason for that ?[/quote]
I won’t be when I start coan DL cycle. I do box squats as an assecory lift now. But will alternate between them and normal squats every few weeks during coan/phillipi. I’m a pretty big fan of overhead presses, they’re my favorite bench supplement lift but I’ll be sure to keep them no lower then 5 reps the next few sessions.
Deadlift:
225x4
315x2
365x1
385x0
Didn’t use a belt today, totally forgot. My lower half was fried from monday still. I got up 365 like it was speed weight so I’m sure I can hit 385 beltless. So that’s the starting weight I’m using for Coan DL. Any recomendations on the weight I should try to end with? 435? 445?
DB rows
100 2x5
curls
75x10
85x5
I fucking hate working arms. I probably won’t stick with it because it doesn’t serve a greater purpose.
I kept the volume down because day 1 of coan DL is on monday or tuesday.
Gonna add a tricep movement on ME press day.
where I was
now, shoulder probably my biggest looking part of my upper body.
now legs, I have a pretty strong looking gut too, right? Damn, the camera makes me look fat as hell. I need to diet to 115 pounds now k guys? But seriously, the camera makes me look fat as hell.
My week looks like:
Monday:
coan DL
Tuesday:
ME press variation down to single, double or triple
military press 3-5 reps
dumbell bench 3x8
Thursday:
Snatch
squat
no cleans during coan DL, any more pulling will be the death of me
Friday:
speed bench
jerk press
Chins
haven’t done this much volume in a LONG TIME.
Deadlift:
335x2
speed deads:
265 8x3
Ripped a calouse(sp?)
circuit
SLDL
185 3x8
BOR
135 3x8
GM
135 3x8
no pulldowns. My hand was already fucked up and that thing is spiky,
Couldn’t use much weight because of the volume
I will be switching to dumbells for the rows too. I can’t stay in the position long enough with a fucked back to use a barbell
is this Coans ?
[quote]marlboroman wrote:
is this Coans ?[/quote]
yup. I couldn’t do the pulldowns today after the calouse ripped off. But you’re supposed to do them in the circuit too. I was kinda bleeding, and pulldowns would of made it worse, and you can’t really clean very well in between the spikes. Mostly sanitary reasons. I didn’t bleed on the barbell, because I waited after the speed deads for it to go away.
anyways hoping for a 185x5 floor press tomarow (unlikely…but). I’m hoping last week was more of an introduction and I’ll have more of my old strength back now.
today:
floor press
135x5
155x5
165x3
185x2… got pinned under the 3rd again
195x1pr
These were all deloaded at the floor. I watched some videos and people seem to favor touch and go. I could probably use quite a bit more weight that way. Should I? Still confused whether my legs should be striaght out or flat on the ground too.
military press
65x5
95x5
105x5pr
dumbell benches
40x10
45x7
I stopped because around rep 4-5 my right shoulder started burning while my left was fine. It might just be weaker OR it could be from tendonitis. I’m hoping it’s just weaker
tri extentions
98x10
108 2x7
haven’t done these in forever.
Fatty
[quote]ThinkGreen wrote:
Fatty[/quote]
yup.
it’s uh… helping my leverages.
that’s what I was looking for.
Coan DL is already messing with my squat
squat:
185x5
225x3
275x1
285x0
185 felt heavy
box squats
185x5
225x5
Glute hams
2x8pr
Leg press
270x5
360x5
360x5
450x3
270x10
My feet are high and close, would they be better off if I put them lower on the sled?
bad day today. I was on my feet all day at work, I suppose that didn’t help.
I’m giving coan 4 whole weeks before I decide if it’s worth it or not. I SHOULD hit 400 pounds on week 4, If I hit it without killing my squat furtherm or improving I’ll continue, if not I’m ditching the program, not going two steps back to go one step forward
eating to grow:
4 eggs
4 pieces ww toast
3 polish sausages
2 large hamburgers
1 cytogainer shake w/ milk
one more meal
I want to try and get a 225 floor press before I switch ME excercizes. If I stall badly I’ll switch it up though.