Announcement

Collapse
No announcement yet.

Shut Up and Squat!

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Monday 4th May
    -------------------------------------------------------------------------

    Conventional Deadlift
    60 x 5
    100 x 4
    120 x 3
    140 x 3
    <belt on>
    160 x 2
    170 x 1
    180 x 5,5,5

    One Arm Dumbbell Row
    25 x 8
    35 x 8
    45 x 8
    50 x 6

    Face Pulls
    30 x 10,10,10

    Wide Grip Iso Seated Row
    80 x 8
    110 x 8

    ------------------------------------------------------------------------

    Downed a caffeine tablet for the first time in a good while. I felt very focused as a result. Should've done 175 on the worksets but wasn't arsed looking for the little plates and the caffeine buzz told me to go straight to 180.

    The 180 felt snappy. Best I've felt deadlifting since I can remember. I also managed to use the belt much better than last week.

    My piss poor back strength seems to be improving too. All good.

    Comment


      Wednesday 6th May
      -------------------------------------------------------------------------
      Barbell Bench Press
      40 x 5
      60 x 5
      80 x 4
      90 x 3
      100 x 2
      110 x 1
      120 x 3,2,2
      90 x 8 <all paused>

      Incline Dumbbell Bench Press
      25 x 6
      35 x 6
      45 x 6
      50 x 4

      Incline Dumbbell Chest Flyes
      20 x 8,8,8
      ------------------------------------------------------------------------

      I seem to have one day of solid benching followed up by one day of poor benching.

      Wanted 120 3x3. No decent spotters so didn't risk going for the 3rd rep on the second and third set. Next time.

      Comment


        Monday 11th May
        -------------------------------------------------------------------------

        Conventional Deadlift
        60 x 5
        100 x 4
        120 x 3
        140 x 3
        <belt on>
        160 x 2
        180 x 1
        190 x 5,5,5

        One Arm Dumbbell Row
        30 x 8
        40 x 8
        50 x 8

        Face Pulls
        35 x 8,8,8

        Wide Grip Iso Seated Row
        80 x 8
        110 x 8

        ------------------------------------------------------------------------

        Brought some serious aggression to this workout. All felt good. Still some progress there to be made.

        There's no reason why I shouldn't have deadlifted 250 by now. 225 as a max is poor relatively speaking. Time to bring it up.

        Comment


          Yeah, when your squat is what it is you should pull more.
          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

          Comment


            Saturday 16th May
            -------------------------------------------------------------------------
            Conventional Deadlift
            70 x 5
            110 x 4
            130 x 3
            150 x 3
            <belt on>
            170 x 2
            185 x 1
            200 x 5,5,5

            One Arm Dumbbell Row
            30 x 8
            40 x 8
            50 x 8

            T-Bar Row
            60 x 8
            80 x 8
            100 x 6

            Face Pulls
            35 x 8,8,8

            Leg Extension
            Stack x 10 all the way down to 35 x 10
            1 pin at a time
            ------------------------------------------------------------------------

            Went up to Ballymun for the day. Thicker bars = much harder to get set and some of the reps weren't pretty. Getting close to the 5 rep max now. Probably drop to 3s then and do a 1 repper in a few weeks.

            Comment


              Sunday 17th May
              -------------------------------------------------------------------------
              Barbell Bench Press
              40 x 5
              60 x 5
              80 x 4
              90 x 3
              100 x 2
              <wrist wraps on>
              110 x 1
              120 x 3,3,3
              100 x 6 <all paused>

              Incline Dumbbell Bench Press
              20 x 8
              30 x 6
              40 x 6
              50 x fleh

              Incline Dumbbell Chest Flyes
              20 x 8,8,8
              ------------------------------------------------------------------------

              Less stability under the bar than I'd like but that's due to pulling twice this week.

              Job done.

              Comment


                Sunday 24th May
                -------------------------------------------------------------------------

                Barbell Bench Press
                40 x 6
                60 x 5
                80 x 4
                92 x 3
                100 x 2
                <wrist wraps on>
                107 x 1
                115 x 1
                122 x 3,3,3
                100 x 6 <all paused>

                Incline Dumbbell Bench Press
                20 x 8
                30 x 6
                40 x 6
                45 x 5

                Dumbbell Chest Flyes
                20 x 8,8,8

                ------------------------------------------------------------------------

                Bought some fractional plates (a set of 0.25s, 0.5s, 0.75s and 1s), hence the 2 at the end of a lot of sets today. I'll never have a problem with too big of a weight jump again.

                Deadlifting tomorrow.

                Comment


                  Good investment.
                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                  Comment


                    Originally posted by Lurker23 View Post
                    Bought some fractional plates (a set of 0.25s, 0.5s, 0.75s and 1s), hence the 2 at the end of a lot of sets today. I'll never have a problem with too big of a weight jump again.

                    Deadlifting tomorrow.
                    Good move, I bought .5kg plates at the start of this year to split up the 2.5kg jumps. Has made a difference with pressing and oly lifts. Small steady PR's

                    Comment


                      Monday 25th May
                      -------------------------------------------------------------------------

                      Conventional Deadlift
                      70 x 5
                      100 x 4
                      120 x 3
                      140 x 3
                      <belt on>
                      160 x 2
                      180 x 1
                      190 x 1
                      205 x 5 *PB*

                      One Arm Dumbbell Row
                      20 x 8
                      30 x 8
                      40 x 8
                      50 x 8

                      T-Bar Row
                      60 x 8
                      80 x 8

                      Face Pulls
                      35 x 8,8,8

                      GHR
                      BW x 8,8,8

                      Lat Pull Down
                      45 x 8
                      65 x 8
                      72 x 8,8
                      ------------------------------------------------------------------------

                      Used an eleiko bar today. Ripped the shit out of my hands but felt much more solid deadlifting.

                      I'm almost sure that's a deadlift PB for reps. Being honest it was more of a 3,1,1 and the set took well over a minute but I'll take it.

                      I'll switch to triples next, then doubles, then a 1 repper. I'm switching back to sumo after that before my back explodes.

                      Comment


                        Wednesday 27th May
                        -------------------------------------------------------------------------

                        Barbell Bench Press
                        40 x 6
                        60 x 5
                        80 x 4
                        95 x 3
                        <wrist wraps and belt on>
                        105 x 2
                        115 x 1
                        120 x 1
                        124 x 5,5,5
                        102.5 x 6 <all paused>

                        Incline Dumbbell Bench Press
                        20 x 8
                        30 x 6
                        40 x 6
                        44 x 6
                        50 x 4

                        Machine Chest Flyes
                        55 x 10
                        85 x 8
                        95 x 8

                        ------------------------------------------------------------------------

                        Felt good this week so benched again last Wednesday.

                        The plan was 124 for 3x3. The reps flew up and mid-set I decided to go for 5 reps. All went up quite smoothly. Good sign.

                        Comment


                          Saturday 30th May
                          -------------------------------------------------------------------------

                          Conventional Deadlift
                          70 x 5
                          100 x 4
                          120 x 3
                          140 x 3
                          <belt on>
                          160 x 3
                          180 x 2
                          200 x 1
                          210 x 3,3,2

                          One Arm Dumbbell Row
                          20 x 8
                          35 x 8
                          50 x 6

                          GHR
                          BW x 8,8,8
                          ------------------------------------------------------------------------

                          Deadlifting was hard as to be expected. Bar didn't budge on my third rep attempt on the last workset.

                          I'll try 215 for single set of 3 next time.

                          Comment


                            Sunday 31st May
                            -------------------------------------------------------------------------

                            Barbell Bench Press
                            40 x 6
                            60 x 5
                            80 x 4
                            100 x 3
                            <wrist wraps and belt on>
                            110 x 2
                            120 x 1
                            126 x 4,4,4
                            105 x 6 <all paused>

                            Incline Dumbbell Bench Press
                            20 x 8
                            30 x 6
                            38 x 6
                            44 x 6
                            50 x 5

                            ------------------------------------------------------------------------

                            I went for 5 reps on the first two worksets but it wasn't happening.

                            The plan for the next few weeks is to keep adding weight and lower the reps and sets until the time is right to max out.

                            After that, I'll run the Coan bench cycle again. Further down the line, I'm looking at Smolov Jr and Sheiko.

                            Comment


                              Monday 8th June
                              -------------------------------------------------------------------------

                              Barbell Bench Press
                              40 x 6
                              60 x 5
                              80 x 4
                              100 x 3
                              <wrist wraps and belt on>
                              110 x 2
                              118 x 1
                              123 x 1
                              128 x 3,3,3
                              108 x 6 <all paused>

                              Incline Dumbbell Bench Press
                              20 x 8
                              30 x 6
                              40 x 6
                              50 x 4

                              Dumbbell Chest Flyes
                              20 x 8,8,8

                              ------------------------------------------------------------------------

                              CFA exam last Saturday so spent most of last week studying. It went better than previous years but as usual they threw a couple of curveballs and tricks at you. Here's hoping I spotted enough of them.

                              Session was fine. The benching is getting tough.

                              Comment


                                Tuesday 9th June
                                -------------------------------------------------------------------------

                                Conventional Deadlift
                                70 x 5
                                100 x 4
                                120 x 3
                                140 x 3
                                <belt on>
                                160 x 3
                                180 x 2
                                195 x 1
                                205 x 1
                                215 x 3

                                One Arm Dumbbell Row
                                20 x 8
                                30 x 8
                                40 x 8
                                50 x 6

                                GHR
                                BW x 8
                                BW + 5kg x 8, 8

                                Lat Pull Down
                                60 x 8
                                68 x 8
                                80 x 8

                                Face Pulls
                                Lots
                                ------------------------------------------------------------------------

                                Possibly a lifetime triple PB there. Feels good.

                                Might squeeze out a triple at 220 next week.

                                Comment


                                  Thursday 11th June
                                  -------------------------------------------------------------------------

                                  Military Press
                                  Bar x 5
                                  40 x 5
                                  50 x 5
                                  60 x 4
                                  55 x 5,5,5

                                  Close Grip Barbell Bench Press
                                  40 x 5
                                  60 x 5
                                  80 x 5
                                  100 x 5,5,5

                                  Dumbbell Seated Preacher Curl
                                  14 x 8
                                  18 x 6,6

                                  Parallel Bar Dips
                                  BW x 5
                                  BW + 10kg x 5
                                  BW + 20kg x 5
                                  BW + 30kg x 5

                                  Dumbbell Hammer Curls
                                  20 x 6,6,6

                                  Dumbbell Lateral Raise
                                  12.5 x 8,6,6

                                  Dumbbell Front Raise
                                  10 x 8,6,6
                                  ------------------------------------------------------------------------

                                  Testing the water with shoulders and triceps.

                                  Comment


                                    Friday 12th June
                                    -------------------------------------------------------------------------

                                    Beltless Low Bar Squat
                                    Bar x 5
                                    40 x 5
                                    60 x 5
                                    80 x 5
                                    100 x 5
                                    120 x 5,5,5

                                    Seated Leg Curl
                                    Stack x 10 down to 45 x10 one pin at a time

                                    Lying Leg Curl
                                    5 x 8
                                    7.5 x 8
                                    10 x 8

                                    Decline Sit Ups
                                    BW x 8,8,8
                                    ------------------------------------------------------------------------

                                    Squats were difficult as you'd expect with a long layoff but pain free.

                                    I'll take it very slowly. Building up 5kg per week until I get stuck. Possibly early 2016

                                    Comment


                                      Sunday 14th June
                                      -------------------------------------------------------------------------

                                      Barbell Bench Press
                                      40 x 6
                                      60 x 5
                                      80 x 4
                                      100 x 3
                                      <wrist wraps and belt on>
                                      110 x 2
                                      120 x 1
                                      130 x 3,2,1

                                      ------------------------------------------------------------------------

                                      Short on time. At least I got something done.

                                      Comment


                                        Monday 15th June
                                        -------------------------------------------------------------------------

                                        Conventional Deadlift
                                        70 x 5
                                        100 x 4
                                        120 x 3
                                        140 x 3
                                        <belt on>
                                        160 x 3
                                        180 x 2
                                        200 x 1
                                        210 x 1
                                        220 x 2

                                        One Arm Dumbbell Row
                                        20 x 8
                                        30 x 8
                                        40 x 8
                                        50 x 6

                                        GHR
                                        BW x 8
                                        BW + 6kg x 6, 6

                                        Lat Pull Down

                                        68 x 8
                                        82 x 8,8

                                        Face Pulls
                                        Lots

                                        Incline Dumbbell Bench Press
                                        20 x 8
                                        30 x 6
                                        40 x 6
                                        ------------------------------------------------------------------------

                                        Couldn't get the third rep on 220. Not too worry.

                                        Comment


                                          Tuesday 16th June
                                          -------------------------------------------------------------------------

                                          Close Grip Barbell Bench Press
                                          40 x 5
                                          60 x 5
                                          80 x 3
                                          95 x 2
                                          105 x 5,5,5

                                          Dumbbell Seated Preacher Curl
                                          16 x 8
                                          20 x 6
                                          18 x 8

                                          Parallel Bar Dips
                                          BW x 5
                                          BW + 10kg x 5
                                          BW + 20kg x 5
                                          BW + 30kg x 5
                                          BW + 35kg x 5

                                          Dumbbell Hammer Curls
                                          20 x 6,6,6

                                          Tricep Pushdown (Cable)
                                          32 x 8
                                          48 x 8,8

                                          ------------------------------------------------------------------------

                                          In and out session. Everything felt nice and strong.

                                          Comment


                                            Wednesday 17th June
                                            -------------------------------------------------------------------------

                                            Beltless Low Bar Squat
                                            40 x 5
                                            70 x 5
                                            100 x 5
                                            125 x 5,5,5
                                            100 x 5 <all with 3 second pause>

                                            Seated Leg Curl
                                            Stack x 11 down to 45 x 11 one pin at a time

                                            Lying Leg Curl
                                            15 x 8
                                            20 x 8
                                            30 x 6

                                            ------------------------------------------------------------------------

                                            Squats felt solid.

                                            Comment


                                              Monday 22nd June
                                              -------------------------------------------------------------------------

                                              Barbell Bench Press
                                              40 x 5
                                              60 x 5
                                              80 x 4
                                              100 x 3
                                              110 x 2
                                              120 x 3,3,3

                                              Incline Barbell Bench Press
                                              40 x 5
                                              60 x 5
                                              80 x 5
                                              90 x 5
                                              95 x 5

                                              Dumbbell Incline Bench Press
                                              30 x 8,8,8

                                              Dumbbell Flyes
                                              16 x 8,8,8
                                              ------------------------------------------------------------------------

                                              Away in Lanzarote atm but found a decent gym I can use for free. It's actually got the same brand equipment as Ballymun and really good benches.

                                              Obviously no equipment or chalk with me so took it as heavy as possible without them. Dumbbells only go up to 30 so improvised with barbell incline.

                                              I don't know how people train in the heat on an ongoing basis (looking at you Mellor)! Air con I suppose.

                                              It's just nice to be able to get something done while away. Got very excited when I walked in and saw all the equipment

                                              Comment


                                                Originally posted by Lurker23 View Post
                                                I don't know how people train in the heat on an ongoing basis (looking at you Mellor)! Air con I suppose.
                                                Some days can really be tough. Especially when you panting and all you get is a mouthful of humid sweaty air.

                                                Maybe thats why I surprised myself with a big DL PR at xmas in ballymum when I was freezing my ass off.

                                                Comment


                                                  Tuesday 23rd June
                                                  -------------------------------------------------------------------------

                                                  Pull Ups
                                                  BW x 5
                                                  BW + 5kg x 5
                                                  BW + 7.5kg x 5

                                                  Chins
                                                  BW + 10kg x 5,5

                                                  Cable Row
                                                  65 x 8
                                                  95 x 8
                                                  125 x 6
                                                  105 x 8

                                                  Lat Pull Down
                                                  65 x 8
                                                  85 x 8,8,8

                                                  Face Pulls
                                                  Lots

                                                  Seated Row
                                                  55 x 8
                                                  85 x 8
                                                  55 x 8,8
                                                  ------------------------------------------------------------------------

                                                  Did that very early yesterday morning. Managed to somehow snap my head back during the pull ups for a nice stinger in my neck. Limited ROM atm so will give the gym a miss today.

                                                  Comment


                                                    Thursday 25th June
                                                    -------------------------------------------------------------------------

                                                    Beltless Low Bar Squat
                                                    Bar x 5
                                                    60 x 5
                                                    80 x 5
                                                    100 x 3
                                                    120 x 2
                                                    130 x 5,5,5
                                                    105 x 5 <all with 3 second pause>

                                                    Seated Leg Curl
                                                    Stack x 10 down to 45 x 10 one pin at a time
                                                    ------------------------------------------------------------------------

                                                    Sweaty session. Glad to get it over with. Squats felt squishy in runners.

                                                    Comment


                                                      Tuesday 30th June
                                                      -------------------------------------------------------------------------

                                                      Barbell Bench Press
                                                      Bar x 5
                                                      40 x 6
                                                      60 x 5
                                                      80 x 4
                                                      100 x 3
                                                      <wrist wraps and belt on>
                                                      110 x 2
                                                      120 x 1
                                                      130 x 3,1
                                                      110 x 5 <all paused>

                                                      Incline Dumbbell Bench Press
                                                      20 x 8
                                                      30 x 6
                                                      37.5 x 6
                                                      45 x 6

                                                      Dumbell Flyes
                                                      16 x 8,8

                                                      ------------------------------------------------------------------------

                                                      Back from Lanzarote on Friday. Went to Manchester for the weekend so today was the first time I could get a proper session done.

                                                      Happy to equal the 130 triple that I did before hols.

                                                      Comment


                                                        Wednesday 1st July
                                                        -------------------------------------------------------------------------

                                                        Beltless Low Bar Squat
                                                        40 x 5
                                                        60 x 5
                                                        80 x 5
                                                        100 x 3
                                                        120 x 2
                                                        135 x 5,5,5
                                                        110 x 5 <all with 3 second pause>

                                                        Seated Leg Extension
                                                        Stack x 11 down to 45 x 11 one pin at a time

                                                        Seated Leg Curl
                                                        20kg x 8,8,8
                                                        ------------------------------------------------------------------------

                                                        Late in work so pretty much mailed that one in. Tired but glad to get it done.

                                                        Comment


                                                          Very much in an 'in and out' mode myself this week. It's too hot out anyway.
                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                          Comment


                                                            Friday 3rd July
                                                            -------------------------------------------------------------------------

                                                            Military Press
                                                            Bar x 5
                                                            40 x 5
                                                            50 x 5
                                                            55 x 5
                                                            60 x 5,5,5

                                                            Close Grip Barbell Bench Press
                                                            40 x 5
                                                            60 x 5
                                                            80 x 3
                                                            95 x 2
                                                            105 x 5,5,5

                                                            Dumbbell Seated Preacher Curl
                                                            18 x 6
                                                            20 x 6,6

                                                            Parallel Bar Dips
                                                            BW x 5
                                                            BW + 10kg x 5
                                                            BW + 20kg x 5
                                                            BW + 30kg x 5

                                                            Dumbbell Hammer Curls
                                                            20 x 6,6,6

                                                            Tricep Pushdown (Cable)
                                                            32 x 8
                                                            48 x 6,6,5
                                                            ------------------------------------------------------------------------

                                                            Again in and out. No drama.

                                                            Comment


                                                              Sunday 5th July
                                                              -------------------------------------------------------------------------

                                                              Conventional Deadlift
                                                              70 x 5
                                                              110 x 4
                                                              150 x 3
                                                              <belt on>
                                                              180 x 2
                                                              200 x 1
                                                              215 x 1
                                                              225 x 1
                                                              -------------------------------------------------------------------------

                                                              No real desire to train today so important to get the basics done and gtfo. That equals my all time PB. Should be good for a small PB next week.

                                                              Will probably pop up to Morton so I can do it on a platform with good bars and plates.

                                                              Comment


                                                                Definitely worth making sure of your bar and plates if going to pull a PB imo.
                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                Comment


                                                                  Monday 6th July
                                                                  -------------------------------------------------------------------------

                                                                  Barbell Bench Press
                                                                  40 x 6
                                                                  60 x 5
                                                                  80 x 4
                                                                  100 x 3
                                                                  <wrist wraps and belt on>
                                                                  112 x 2
                                                                  125 x 1
                                                                  132 x 2,1
                                                                  112 x 5 <all paused>

                                                                  Incline Dumbbell Bench Press
                                                                  20 x 8
                                                                  30 x 6
                                                                  35 x 6
                                                                  40 x 6
                                                                  45 x 6
                                                                  50 x 6

                                                                  Dumbell Flyes
                                                                  20 x 8,8,8

                                                                  ------------------------------------------------------------------------

                                                                  Fleh. Went for 3 on the 132. 2nd rep hit the safety bars and fecked me over for the 3rd rep. Tried it but got stuck just off my chest and rolled it down my rib cage onto the bars

                                                                  134 x 2 next time. Hopefully 2x2.

                                                                  Ecstatic to finally get the 50s for 6 on the incline.

                                                                  Comment


                                                                    Wednesday 8th July
                                                                    -------------------------------------------------------------------------
                                                                    Beltless Low Bar Squat
                                                                    60 x 5
                                                                    80 x 4
                                                                    100 x 3
                                                                    120 x 2
                                                                    140 x 5,5,5
                                                                    120 x 5 <all with 3 second pause>
                                                                    -------------------------------------------------------------------------

                                                                    Grand. No accessory work. Saving the legs for the max deadlift attempt at the weekend.

                                                                    Comment


                                                                      Friday 10th July
                                                                      -------------------------------------------------------------------------

                                                                      Seated Barbell Press
                                                                      Bar x 5
                                                                      40 x 5
                                                                      50 x 5
                                                                      55 x 5,5

                                                                      Close Grip Barbell Bench Press
                                                                      60 x 5
                                                                      80 x 4
                                                                      90 x 3
                                                                      100 x 2
                                                                      107.5 x 5,5,5

                                                                      Dumbbell Seated Preacher Curl
                                                                      20 x 6
                                                                      22.5 x 4
                                                                      16 x 8

                                                                      Parallel Bar Dips
                                                                      BW x 5
                                                                      BW + 10kg x 5
                                                                      BW + 20kg x 5
                                                                      BW + 30kg x 5

                                                                      ------------------------------------------------------------------------

                                                                      Comment


                                                                        Monday 13th July
                                                                        -------------------------------------------------------------------------

                                                                        Conventional Deadlift
                                                                        70 x 5
                                                                        100 x 4
                                                                        140 x 3
                                                                        160 x 3
                                                                        <belt on>
                                                                        180 x 2
                                                                        200 x 1
                                                                        215 x 1
                                                                        225 x 1
                                                                        230 x F,F
                                                                        -------------------------------------------------------------------------

                                                                        Slept lots over the weekend in prep for this. 225 definitely did not feel like a max. Pulled the 230, got it passed my knees and lost my grip. The bar rolled around in my hands for some reason.Tried again but only got it an inch off the ground. I was chalked up to the max with alternate grip. Could do with bigger paws.

                                                                        Obviously disappointed but have to look at the positives. I've pulled my max two weeks in a row after a simple linear progression program. Next Wednesday I'll get some coaching from Ed Coan. I'm sure that'll help

                                                                        Life is good.

                                                                        Comment


                                                                          Tuesday 14th July
                                                                          -------------------------------------------------------------------------

                                                                          Barbell Bench Press
                                                                          40 x 6
                                                                          60 x 5
                                                                          80 x 4
                                                                          100 x 3
                                                                          <wrist wraps and belt on>
                                                                          110 x 2
                                                                          120 x 1
                                                                          127.5 x 1
                                                                          112 x 4 <all paused>

                                                                          Incline Dumbbell Bench Press
                                                                          20 x 8
                                                                          30 x 6
                                                                          35 x 6
                                                                          40 x 6
                                                                          45 x 6
                                                                          50 x 6

                                                                          Dumbell Flyes
                                                                          20 x 8,8,8

                                                                          ------------------------------------------------------------------------

                                                                          Didn't attempt the 134 as the warm ups felt really bad. Rest up and save it for another week.

                                                                          Not my day.

                                                                          Comment


                                                                            Sunday 19th July
                                                                            -------------------------------------------------------------------------

                                                                            Barbell Bench Press
                                                                            40 x 6
                                                                            60 x 5
                                                                            80 x 4
                                                                            100 x 3
                                                                            <wrist wraps and belt on>
                                                                            112 x 2
                                                                            125 x 1
                                                                            134 x 2
                                                                            115 x 5 <all paused>

                                                                            Incline Dumbbell Bench Press
                                                                            20 x 8
                                                                            30 x 6
                                                                            35 x 6
                                                                            40 x 6
                                                                            45 x 6
                                                                            50 x 7 *PB*

                                                                            Tricep Rope Pull Downs
                                                                            Lots

                                                                            Tricep Machine Push Downs
                                                                            Lots more

                                                                            Seated Triceps Cable Pull Downs
                                                                            28.75 x 8
                                                                            34.25 x8
                                                                            38.75 x 8
                                                                            44.75 x 5

                                                                            Beltless Now Bar Squats
                                                                            60 x 5
                                                                            80 x 4
                                                                            100 x 3
                                                                            120 x 2
                                                                            135 x 1
                                                                            145 x 5,5,5
                                                                            125 x 5 <3 sec pause>

                                                                            Leg Extensions
                                                                            Stack x 15 and pop in my quad
                                                                            ------------------------------------------------------------------------

                                                                            Took 4 days rest. Felt much better today and did lots. Benching was strong.

                                                                            Felt something pop in my quad on the leg extensions. Slightly strained but nothing too serious

                                                                            Comment


                                                                              Monday 20th July
                                                                              -------------------------------------------------------------------

                                                                              Seated Dumbbell Shoulder Press
                                                                              20 x 6
                                                                              25 x 6
                                                                              30 x 6
                                                                              35 x 6
                                                                              40 x 3,6

                                                                              Medium Grip Pull Ups
                                                                              BW x 5
                                                                              BW + 5kg x 5
                                                                              BW + 10kg x 5
                                                                              BW + 15kg x 4

                                                                              Wide Grip Lat Pull Downs
                                                                              62 x 8
                                                                              76 x 6
                                                                              92 x 6,6

                                                                              Close Grip Lat Pull Downs
                                                                              62 X 8
                                                                              76 x 6
                                                                              83 x 6,6

                                                                              Dumbbell Rows
                                                                              30 x 6
                                                                              40 x 6
                                                                              50 x 6

                                                                              Lat Raise Supersetted with Front Raise
                                                                              10 x 8,8,8

                                                                              --------------------------------------------------------------------

                                                                              Quad is still a bit niggly so no deadlifting.

                                                                              Delighted with the pull up strength. I haven't done any in months. The back work seems to be paying off.

                                                                              Bench almost toppled on my first go shoulder pressing the 40s. Must've been too much leg drive.

                                                                              Ed Coan tomorrow. Hope the quad holds up!

                                                                              Comment


                                                                                Wednesday 22nd July
                                                                                ---------------------------------------------------------------------------------------------------

                                                                                Ed Coan Seminar


                                                                                Just back from the Ed Coan seminar.

                                                                                Awesome experience. The seminar essentially involved everyone doing the big 3 lifts and Ed would walk around and give you pointers as the workout progressed. Going to get my thoughts down on paper so as I don't forget them.


                                                                                Low Bar Squat
                                                                                Bar x 5
                                                                                60 x 5
                                                                                80 x 4
                                                                                100 x 3
                                                                                <wrist wraps on>
                                                                                <low bar squat tips given here>
                                                                                120 x 3
                                                                                140 x 3
                                                                                160 x 2
                                                                                <belt on>
                                                                                180 x 1
                                                                                200 x 1


                                                                                Low Bar Squat Tips (After my 100 x 3 set)


                                                                                * Hold bar almost in fingertips rather than in palm. This will allow me to squeeze my elbows down and in --> Delighted with this tip as it's exactly why
                                                                                I failed at the nationals in February. My elbows popped up and I collapsed forward. Excited for this change.

                                                                                * My low bar is too low. Bring it up so it's sitting on my deltoids.

                                                                                * Get under the bar and lift it rather than thinking about it. Make it as mechanical as possible by taking out the thinking element.

                                                                                * Widen my stance an inch each leg. Essentially I squat too narrow for my size. I'm "too big" for narrow squatting were his exact words.

                                                                                Worked up to 200 x 1 using the above tips and it felt really solid. Ed said "great squat" and kept saying they looked good after giving me the tips so that was good enough for me.


                                                                                Bench Press
                                                                                Bar x 5
                                                                                60 x 5
                                                                                <bench press tips given here>
                                                                                80 x 4
                                                                                100 x 3
                                                                                110 x 2
                                                                                120 x 2
                                                                                130 x 1


                                                                                Bench Press Tips

                                                                                * Showed me how to arch properly. Set feet to where you want to bench from. Pull your chest up to the bar. Drag your body down towards your feet and finally pin your shoulders against the bench --> I got an unbelievably stable position by doing this. Pretty sure my bench will fly up as I reinforce this positions over time.

                                                                                * On the way up, squeeze glutes and drive with your heels.

                                                                                * On the way up, push in the following direction " \ " rather than " | ".


                                                                                Deadlift
                                                                                60 x 5
                                                                                <deadlift tips given here>
                                                                                100 x 4
                                                                                140 x 3
                                                                                160 x 3
                                                                                <belt on>
                                                                                180 x 2
                                                                                200 x 1


                                                                                * My deadlift needs more leg drive. Push and pull at the same time and the bar will pop off the floor.

                                                                                * Get as close as possible to the bar on both sumo and conventional when setting up and pull your hips close to the bar when set up.

                                                                                * Wiggle around your hips and your shoulders to get as tight as possible. Brace abs. Chin up which will bring the sternum up. Create as much tightness as possible to the point where it's uncomfortable.

                                                                                * Fire quads through the lift and pull backwards rather than straight up.

                                                                                * I asked for some sumo tips. He tried to put me into the correct position but my hips had given up by this point so had to leave it.


                                                                                Q&A session

                                                                                * Ed used to do the same reps on assistance work as the main lift. Why change it on assistance? Condition yourself to do the same amount of reps on both.

                                                                                * Don't overcomplicate things. Percentages to work off can be skewed. A short stocky guy may be better and lifting singles than a tall guy. Get to know yourself and what your capable of rather than sticking religiously to percentages.

                                                                                * Figure out a training cycle by working backwards. Set a realistic number that you think you can hit and work your training around that as the main goal.

                                                                                * Technique will evolve over time as you work on your weakpoints, your body composition changes, you get stronger, etc. Thus, your perfect technique may look different 6 months down the line than it does now as there's so many variables to juggle.

                                                                                * I asked Ed how he mentally prepared for a big lift. He treated the bar the same whether it was an empty bar, 100kg or a PB. He followed his routine and set up so he essentially took the mental part out of the lift. It was never part of the equation. He got psyched up and aggressive from within. He didn't show it on the outside as it's wasted energy. Lots of psyching up and overuse of ammonia salts represent an attempt to try and overcome negative thoughts / mental weakness.

                                                                                * He used to do two meets a year with 12 week training cycles. Worked on weak points the rest of the time.

                                                                                * The Ed Coan bench cycle that's online is perfect up until the last two weeks were the percentages are a bit high (joeskopec site). Back off a bit on those weeks.

                                                                                * Ed used to deadlift and squat once a week. Bench twice a week - 1 day heavy with tricep work as well and the second day lighter with shoulder work.

                                                                                * Ed like to do his heavy reps before comps as follows:

                                                                                heavy deadlift - approx 16 days before meet
                                                                                heavy squat - approx 13 days before meet
                                                                                heavy bench - don't have it written down

                                                                                he liked to do approx 50% for 3 sets of 5 on each lift the week leading into the comp. Someone asked what about people that perform better with something heavy on the bar a week before the comp. He said that that's a mental rather than physical issue. Essentially they're allowing the weight to control them rather than controlling the weight themselves.

                                                                                * Ed found no carry over on his sumo to conventional deadlift. Sumo is good for flexibility but stiff legs and deficits (less than 2.5 inches or 20kg plate) helped way more.


                                                                                Other musings

                                                                                * James Hanley is a gent. It the first time anyone had used the new RevFit gym so that was a privilege

                                                                                * Met COH from boards. Another really nice guy and got some good advice off him with regards dry needling and chiros!

                                                                                * One for Lloyd. Met Will from your CF gym. Such a knowledgeable and friendly guy. Mentioned you to him and said we've train together once in a while. He only had good things to say about you!

                                                                                * It's Ed's birthday in a few days and there was a cool cake.





                                                                                * Got a photo taken with the legend himself


                                                                                Comment


                                                                                  My bench and deadlift are close to being maxed out again so I'm going to do two cycles rather than keep pushing he doubles and singles. I've done both cycles before.


                                                                                  (1) Coan Phillipi Deadlift Routine

                                                                                  Stuck in a current max of 225kg with a desired max of 240kg.


                                                                                  (2) Ed Coan Bench Cycle


                                                                                  I'm working off a current max of 140kg.


                                                                                  I'll keep adding weight to my squat as the weeks progress too.


                                                                                  I've also started a 3 month cut today. I'm not very good with diets and didn't want to spend the time thinking about what I could and couldn't eat. Thus, I bought the auto diet templates from renaissance periodization through Juggernaut Strength. It's not earth shattering stuff but macros laid out and a list of what I can eat which is exactly what I wanted. We'll so how I get on.

                                                                                  Should be grand doing the 2 cycles on a cut as the carb volume on training days is quite reasonable.

                                                                                  Comment


                                                                                    Monday 27th July
                                                                                    ---------------------------------------

                                                                                    Coan Phillipi - Week 1

                                                                                    Deadlift (75%): 1x2 @ 180 kg

                                                                                    Speed deadlift (60%): 8x3 @ 145 kg (90 sec rest b/w sets)


                                                                                    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

                                                                                    Stiff-leg deadlift: 8 reps @ 100kg
                                                                                    Bent over row: 8 reps @ 70kg 1st set
                                                                                    Underhand (reverse) grip lat pulldown: 8 reps @ 89kg other 2 sets
                                                                                    Arched back good morning: 8 reps @ 90kg

                                                                                    -----------------------------------------------

                                                                                    As tough as i remember! Pumped back after the deadlifts.

                                                                                    The circuits really are gruesome. Just finding my feet with them. Add more kgs next week.

                                                                                    Comment


                                                                                      Tuesday 28th July
                                                                                      ---------------------------------------

                                                                                      Ed Coan Bench Cycle - Week 1 Heavy Day

                                                                                      Bench Press: 100 x 10,10

                                                                                      Close Grip Bench Press: 87.5 x 10,10

                                                                                      Incline Bench Press: 82.5 x 10,10

                                                                                      -----------------------------------------------

                                                                                      Had to do that today as I'm busy later in the week.

                                                                                      Zero fun after doing back yesterday but got away with it.

                                                                                      Comment


                                                                                        Friday 31st July
                                                                                        ---------------------------------------

                                                                                        Ed Coan Bench Cycle - Week 1 Light Day

                                                                                        Bench Press: 85 x 10,10

                                                                                        Tricep Pull Downs (Rope): 31.25 x 10,10,10

                                                                                        Parallel Bar Dips: BW + 15kg x 10,10

                                                                                        Dumbbell Flyes: 14 x 10,10

                                                                                        -----------------------------------------------

                                                                                        Grand job. Light day is light.

                                                                                        Comment


                                                                                          Great write up on the Coan seminar!! Some really interesting points.

                                                                                          And I've no doubt your Deadlift will start to move with specific work on it. One thing I would say is to not be afraid to drop a couple of kilos off what's prescribed any day you don't feel great.

                                                                                          Originally posted by Lurker23 View Post
                                                                                          * One for Lloyd. Met Will from your CF gym. Such a knowledgeable and friendly guy. Mentioned you to him and said we've train together once in a while. He only had good things to say about you!
                                                                                          I'd only have good things to say about him too! He's an absolute fountain of knowledge. Fucking strong dude too and his movement quality is unreal.
                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                          Comment


                                                                                            Thanks Lloyd. Hope to go to more of them in the future.

                                                                                            Good point about lowering the weight on off days. I'm quite stubborn about that and just refuse to listen to my body sometimes. Definitely will consider it more often.

                                                                                            Comment


                                                                                              Just for you on a lift that's caused you injury problems before. Squats are my weakness and I should have been more flexible in my approach to Smolov.
                                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                              Comment


                                                                                                Sunday 2nd August
                                                                                                --------------------------------------------------------------------------------

                                                                                                Wide(r) Stance Beltless Low Bar Squat
                                                                                                60 x 5
                                                                                                80 x 5
                                                                                                100 x 4
                                                                                                <wrist wraps on>
                                                                                                120 x 3
                                                                                                140 x 2
                                                                                                150 x 5,5,5
                                                                                                130 x 5 <3 secs pause normal stance>

                                                                                                ------------------------------------------------------------------------------

                                                                                                Started using knee and elbow sleeves again.

                                                                                                The new technique feels good. Much more glutes than ever before.

                                                                                                Pause squats flew up.

                                                                                                Comment


                                                                                                  Monday 3rd August
                                                                                                  ---------------------------------------

                                                                                                  Ed Coan Bench Cycle - Week 2 Heavy Day


                                                                                                  Bench Press: 100 x 10,10

                                                                                                  Close Grip Bench Press: 88 x 10,10

                                                                                                  Incline Bench Press: 83 x 10,10

                                                                                                  -----------------------------------------------

                                                                                                  Last rep on incline was a bit of a grind. Otherwise grand.

                                                                                                  Comment


                                                                                                    Wednesday 5th August
                                                                                                    ---------------------------------------

                                                                                                    Coan Phillipi - Week 2
                                                                                                    Deadlift (80%): 1x2 @ 192.5 kg

                                                                                                    Speed deadlift (65%): 8x3 @ 155 kg (90 sec rest b/w sets)


                                                                                                    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

                                                                                                    Stiff-leg deadlift: 8 reps @ 110kg
                                                                                                    Bent over row: 8 reps @ 72.5kg
                                                                                                    Underhand (reverse) grip lat pulldown: 8 reps @ 95kg
                                                                                                    Arched back good morning: 8 reps @ 100kg

                                                                                                    -----------------------------------------------

                                                                                                    Getting harder! Vicious headache at the end of that session and had to sit down for a few minutes. Maybe I didn't take in enough fluids.

                                                                                                    Certainly feeling the sting in the early weeks of the program.

                                                                                                    Comment


                                                                                                      Saturday 8th August
                                                                                                      ---------------------------------------

                                                                                                      Ed Coan Bench Cycle - Week 2 Light Day

                                                                                                      Bench Press: 86 x 10,10

                                                                                                      Tricep Push Downs: stack + 5kg x 10,10,10

                                                                                                      Parallel Bar Dips: BW + 15kg x 10,10

                                                                                                      Dumbbell Flyes: 20 x 8,8,8

                                                                                                      -----------------------------------------------

                                                                                                      No issues.

                                                                                                      Comment


                                                                                                        Monday 10th August
                                                                                                        --------------------------------------------------------------------------------

                                                                                                        Wide(r) Stance Beltless Low Bar Squat
                                                                                                        60 x 5
                                                                                                        80 x 5
                                                                                                        100 x 4
                                                                                                        <wrist wraps on>
                                                                                                        120 x 3
                                                                                                        140 x 2
                                                                                                        155 x 5,5,5
                                                                                                        135 x 5 <3 secs pause normal stance>

                                                                                                        ------------------------------------------------------------------------------

                                                                                                        Very sloppy. Wider stance gets the hips much more involved which should help my deadlift too. It'll take some time to get used to.

                                                                                                        Comment


                                                                                                          Originally posted by Lurker23 View Post

                                                                                                          CFA exam last Saturday so spent most of last week studying. It went better than previous years but as usual they threw a couple of curveballs and tricks at you. Here's hoping I spotted enough of them.
                                                                                                          Finally D-O-N-E. Man that feels good!

                                                                                                          Comment


                                                                                                            Congrats man. Great work.

                                                                                                            Comment


                                                                                                              Congrats man.
                                                                                                              now go smash your DL PR

                                                                                                              Comment


                                                                                                                Wednesday 12th August
                                                                                                                ------------------------------------------------

                                                                                                                Ed Coan Bench Cycle - Week 3 Heavy Day

                                                                                                                Bench Press: 104 x 8,8

                                                                                                                Close Grip Bench Press: 92 x 8,8

                                                                                                                Incline Bench Press: 86 x 8,8

                                                                                                                --------------------------------------------------

                                                                                                                Ahhh you can't beat a good single figure rep range.

                                                                                                                I like 8 better because it's less than 10

                                                                                                                Comment


                                                                                                                  Friday 14th August
                                                                                                                  ---------------------------------------

                                                                                                                  Coan Phillipi - Week 3

                                                                                                                  Deadlift (85%): 1x2 @ 205 kg

                                                                                                                  Speed deadlift (70%): 6x3 @ 167.5 kg (90 sec rest b/w sets)


                                                                                                                  3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

                                                                                                                  Stiff-leg deadlift: 8 reps @ 120kg
                                                                                                                  Bent over row: 8 reps @ 75kg
                                                                                                                  Underhand (reverse) grip lat pulldown: 8 reps @ 102kg (got 6 reps on the last set)
                                                                                                                  Arched back good morning: 8 reps @ 110kg

                                                                                                                  -----------------------------------------------

                                                                                                                  Felt horrible. Not my best week of training.

                                                                                                                  No big deal. There's always next week.

                                                                                                                  Comment


                                                                                                                    Saturday 15th August
                                                                                                                    ---------------------------------------

                                                                                                                    Ed Coan Bench Cycle - Week 3 Light Day

                                                                                                                    Bench Press: 87 x 10,10

                                                                                                                    Tricep Push Downs: stack + 10kg x 10,10,10

                                                                                                                    Parallel Bar Dips: BW + 18kg x 10,10

                                                                                                                    Dumbbell Flyes: 18 x 8,8,8

                                                                                                                    -----------------------------------------------

                                                                                                                    Felt good. Nice and smooth on all exercises

                                                                                                                    Comment


                                                                                                                      Sunday 16th August
                                                                                                                      ---------------------------------------

                                                                                                                      Seated Dumbbell Shoulder Press
                                                                                                                      15 x 8
                                                                                                                      20 x 8
                                                                                                                      26 x 8
                                                                                                                      34 x 8
                                                                                                                      38 x 8
                                                                                                                      40 x 7

                                                                                                                      Barbell Military Press
                                                                                                                      40 x 5
                                                                                                                      50 x 5,5

                                                                                                                      Lateral Raise
                                                                                                                      12 x 8,8,8

                                                                                                                      Front Raise
                                                                                                                      10 x 8,8,8

                                                                                                                      -----------------------------------------------

                                                                                                                      A bit of extra work this week. Hopefully will help my bench.

                                                                                                                      Comment


                                                                                                                        Monday 17th August
                                                                                                                        --------------------------------------------------------------------------------

                                                                                                                        Wide(r) Stance Low Bar Squat
                                                                                                                        60 x 5
                                                                                                                        80 x 5
                                                                                                                        100 x 4
                                                                                                                        <wrist wraps on>
                                                                                                                        120 x 3
                                                                                                                        140 x 2
                                                                                                                        <belt on>
                                                                                                                        160 x 5,5,5
                                                                                                                        140 x 5 <3 secs pause normal stance>

                                                                                                                        ------------------------------------------------------------------------------

                                                                                                                        Felt like I needed to reintroduce the belt. Much easier with it.

                                                                                                                        I took some videos and really not happy with my elbow positioning. I just can't stop them from rising up which is throwing me forward out of the hole.

                                                                                                                        Need to work and shoulder flexibility and hand positioning. Might rob Mellor's shoulder mobility routine he's been following. I know if I can get that sorted I can smash my PB next year.

                                                                                                                        I've also been watching some Chris Duffin videos that seem to have the best tips so far. All about practice, practice, practice.

                                                                                                                        Comment


                                                                                                                          Wednesday 19th August
                                                                                                                          ------------------------------------------------

                                                                                                                          Ed Coan Bench Cycle - Week 4 Heavy Day


                                                                                                                          Bench Press: 109 x 8,8

                                                                                                                          Close Grip Bench Press: 96 x 8,8

                                                                                                                          Incline Bench Press: 90 x 8,8

                                                                                                                          --------------------------------------------------

                                                                                                                          Incline was difficult. Others were ok.

                                                                                                                          Comment

                                                                                                                          Working...
                                                                                                                          X