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    Thursday 20th August
    ---------------------------------------

    Coan Phillipi Week 4

    Deadlift (90%): 1x2 @ 215 kg

    Speed deadlift (75%): 5x3 @ 180 kg (90-120 sec rest b/w sets)

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

    Stiff-leg deadlift: 8 reps @ 130kg
    Bent over row: 8 reps @ 70kg
    Underhand (reverse) grip lat pulldown: 8 reps @ 102kg (8 reps@ 95kg on the last set)
    Arched back good morning: 8 reps @ 120kg

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

    Buckets of sweat expended on the above.

    First mini cycle complete. Glad it's over.

    Comment


      Monday 24th August
      ------------------------------------------------

      Ed Coan Bench Cycle - Week 5 Heavy Day

      Bench Press: 115 x 5,5

      Close Grip Bench Press: 102.5 x 5,5

      Incline Bench Press: 95 x 5,5

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

      Heavy day felt heavy.

      I've done two heavy days in a row though so I end up with the day that requires more intensity occurring on the weekend. Did the same thing the first time I ran it.

      2 light sessions next. Downside is something feels weird in my pec. Hopefully can shrug it off.

      Comment


        Tuesday 25th August
        ---------------------------------------

        Coan Phillipi Week 5

        Deadlift (80%): 3x3 @ 192.5 kg

        Speed deadlift (65%): 3x3 @ 155 kg (120 sec rest b/w sets)

        Power shrugs (60% of current): 3x5 @ 135 kg <used straps>

        Stiff-leg deadlift: 3x5 @ 140kg

        Bent over row: 3x5 @ 75kg

        Underhand (reverse) grip lat pulldown: 3x5 @ 109kg

        Arched back good morning: 3x5 @ 130 kg

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

        Not much craic had in that workout either. Done anyway. DLs were difficult.

        Reintroduced belt. That helped.

        Going to lower my squat weight again and just do some box squats whilst pushing the bench and DL hard. Not at the stage where I can PB on all 3 again yet.

        Comment


          Originally posted by Lurker23 View Post

          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.
          Update: down approx 9 pounds so far in a little over 4 weeks. Body composition has changed dramatically.

          I'll throw up pics at the end of the 12 weeks.

          Comment


            Wednesday 26th August
            ---------------------------------------

            Ed Coan Bench Cycle - Week 4Light Day


            Bench Press: 88 x 10,10

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

            Parallel Bar Dips: BW + 20kg x 10,10

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

            Dumped the flyes as my left pec still feels a bit ropey.

            Comment


              Monday 31st August
              ---------------------------------------

              Ed Coan Bench Cycle - Week 5 Light Day

              Bench Press: 90 x 10,10

              Tricep Push Downs: stack + 12.5kg x 10,10,10

              Parallel Bar Dips: BW + 22.5kg x 10, 9

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

              Should've been 89 but forgot my small plates. Pec still a bit sore so no flyes. Huge triceps pump.

              Comment


                Wednesday 2nd September
                ---------------------------------------

                Coan Phillipi Week 6

                Deadlift (85%): 1x2 @ 205 kg

                Speed deadlift (70%): 3x3 @ 167.5 kg (120 sec rest b/w sets)

                Power shrugs (65% of current): 3x5 @ 147.5 kg

                Stiff-leg deadlift: 3x5 @ 150kg

                Bent over row: 3x5 @ 85kg

                Underhand (reverse) grip lat pulldown: 3x5 @ 109kg

                Arched back good morning: 3x5 @ 140kg

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

                Pretty gruesome. Close to 3 hours when you account for warm up sets on each exercise.

                The assistance work is getting really heavy now too. Feeling confident.

                Comment


                  Friday 4th September
                  ------------------------------------------------

                  Ed Coan Bench Cycle - Week 6 Heavy Day

                  Bench Press: 120 x 5,5

                  Close Grip Bench Press: 106 x 5,5

                  Incline Bench Press: 99 x 5,5

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

                  All flew up.

                  Getting to the business end of the program.

                  Comment


                    Good stuff. Seems like you're progressing through the work smoothly.
                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                    Comment


                      Sunday 6th September
                      ---------------------------------------

                      Ed Coan Bench Cycle - Week 6 Light Day


                      Bench Press: 90 x 10,10

                      Tricep Push Downs: stack + 15kg x 10,10,10

                      Parallel Bar Dips: BW + 25kg x 10, 10

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

                      Fine. Benching feels really good lately.

                      Comment


                        Monday 7th September
                        ---------------------------------------

                        Coan Phillipi Week 7

                        Deadlift (90%): 1x2 @ 215 kg

                        Speed deadlift (75%): 3x3 @ 180 kg (120 sec rest b/w sets)

                        Power shrugs (70% of current): 2x5 @ 157.5 kg

                        Stiff-leg deadlift: 2x5 @ 160kg

                        Bent over row: 2x5 @ 95kg

                        Underhand (reverse) grip lat pulldown: 2x5 @ 116kg

                        Arched back good morning: 2x5 @ 150kg

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

                        Delighted to get that done early in the week. Tough.

                        Each session from now on will be a deadlift PB.

                        Comment


                          Thursday 10th September
                          ------------------------------------------------

                          Ed Coan Bench Cycle - Week 7 Heavy Day

                          Bench Press: 125 x 5,5

                          Close Grip Bench Press: 110 x 5,5

                          Incline Bench Press: 102.5 x 5,5

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

                          Couple of grinder reps on the flat and incline. Happy to get through it.

                          Comment


                            Originally posted by Lurker23 View Post
                            Update: down approx 9 pounds so far in a little over 4 weeks. Body composition has changed dramatically.

                            I'll throw up pics at the end of the 12 weeks.
                            Update: 12.5 pounds down. Start of week 8 on Monday.

                            I'd love a pizza.

                            Comment


                              Wait, you are cutting and doing coan at the same time, ugh them Hunger DOMs be strong

                              Comment


                                Ah it's actually not too bad Mellor. You get to eat a good deal of carbs on training days so it doesn't even really feel like a cut. No much DOMS either.

                                Comment


                                  Saturday 12th September
                                  ---------------------------------------

                                  Ed Coan Bench Cycle - Week 7 Light Day

                                  Bench Press: 92 x 10,10

                                  Tricep Push Downs: stack + 17.5kg x 10,10,10

                                  Parallel Bar Dips: BW + 27.5kg x 10, 9

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

                                  Comment


                                    Monday 14th September
                                    ---------------------------------------

                                    Coan Phillipi Week 8


                                    Deadlift (95%): 1x2 @ 227.5 kg *PB*

                                    Speed deadlift (70%): 3x3 @ 170 kg (120 sec rest b/w sets)

                                    Power shrugs (70% of current): 2x5 @ 170 kg

                                    Stiff-leg deadlift: 2x5 @ 170kg

                                    Bent over row: 2x5 @ 97.5kg

                                    Underhand (reverse) grip lat pulldown: 2x5 @ 123kg

                                    Arched back good morning: 2x5 @ 155kg

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

                                    First deadlift PB since 20th May 2012 (225kg). First rep flew up.

                                    2.5kg PB on my max for a double whilst weighing about a stone lighter. Enough said.

                                    Comment


                                      Wednesday 16th September
                                      ---------------------------------------

                                      Ed Coan Bench Cycle - Week 8 Light Day


                                      Bench Press: 94 x 10,10

                                      Tricep Push Downs: stack + 20kg x 10,8,8

                                      Parallel Bar Dips: BW + 27.5kg x 10, 10


                                      Did some squats <working on getting elbows under the bar>
                                      60 x 5
                                      80 x 4
                                      100 x 4
                                      120 x 5,5,5

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

                                      Grand job. National single lifts are in the last week of January next year so I better get my skates on and start squatting again.

                                      Comment


                                        Saturday 19th September
                                        ------------------------------------------------

                                        Ed Coan Bench Cycle - Week 8 Heavy Day

                                        Bench Press: 130 x 3,3

                                        Close Grip Bench Press: 115 x 3,3

                                        Incline Bench Press: 107 x 3,3

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

                                        Had more in the tank on each exercise. Good sign.

                                        Comment


                                          Tuesday 22nd September
                                          ------------------------------------------------

                                          Coan Phillipi Week 9

                                          Deadlift (97.5%): 1x1 @ 235 kg *PB*

                                          Speed deadlift (70%): 2x3 @ 170kg (rest as needed b/w sets)

                                          Power shrugs (75% of current): 2x5 @ 170 kg

                                          Stiff-leg deadlift: 2x5 @ 185kg <only got 3 reps on second set>.

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

                                          Warm ups felt terrible but I woke up once I stuck on my American version of deep heat after the 225kg warm up. Got really focused and channeled my inner rage before the 235 PB. Anger reached boiling point, took a few deep sniffs of nose tork and ripped it up off the floor.

                                          The rep itself was actually quite smooth. More in the tank for sure. Fingers crossed I can make further progress next week.

                                          Comment


                                            Thursday 24th September
                                            ------------------------------------------------

                                            Ed Coan Bench Cycle - Week 9 Heavy Day

                                            Bench Press: 135 x 3,3 *PB*

                                            Close Grip Bench Press: 119 x 3,3 *PB*

                                            Incline Bench Press: 111 x 3,3 *PB*

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

                                            None of the reps were pure grinders either. Things are moving along nicely.

                                            Comment


                                              Monday 28th September
                                              ---------------------------------------

                                              Ed Coan Bench Cycle - Week 9 Light Day

                                              Bench Press: 94 x 10,10

                                              Tricep Push Downs: stack + 20kg x 8,8

                                              Parallel Bar Dips: BW + 30kg x 10, 10
                                              -----------------------------------------------

                                              A couple of crucial sessions this week. That wasn't one of them.

                                              In and out.

                                              Comment


                                                Tuesday 29th September
                                                ------------------------------------------------

                                                Coan Phillipi Week 10

                                                Deadlift (100%): 1x1 @ 240 kg *PB*

                                                Speed deadlift (60%): 2x3 @ 145 kg (rest as needed b/w sets)

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

                                                BOOM! 10 weeks of hard work = 15kg PB on the cycle with possibly another 2.5kg in me next week.

                                                I'm also down about 17-18lbs at this stage on the diet (started week 10 yesterday) so massive increase in strength in relative terms.

                                                I must say there's nothing like setting a big PB. The sense of fulfillment from working really hard over a difficult training cycle and actually achieving what you set out to do cannot be beaten.

                                                I lifting.

                                                Comment


                                                  Sick. Congrats man.

                                                  Comment


                                                    PB City, congrats
                                                    What's bodyweight atm?

                                                    Comment


                                                      Wednesday 30th September
                                                      ------------------------------------------------

                                                      Ed Coan Bench Cycle - Week 10 Heavy Day

                                                      Bench Press: 140 x 2,2 *PB*

                                                      Close Grip Bench Press: 124 x 2,2 *PB*

                                                      Incline Bench Press: 115 x 1,1

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

                                                      Two absolute grinder second reps (5-6 sec reps) on each of the flat bench sets. Spotter touched the second rep of the first set but I'm still counting it as I would've got it by myself. In fairness, the spotter touch was my fault as I said "no, leave it". Once he heard no he thought I was telling him to take it off me which is fair enough.

                                                      The close grip was fine. Plenty more there.

                                                      The incline was no fun whatsoever. I was fried at that point and just couldn't get 2 reps on either set. Take it on the chin and rest up for next week.
                                                      Last edited by Lurker23; 30-09-15, 21:13.

                                                      Comment


                                                        Originally posted by Mellor View Post
                                                        PB City, congrats
                                                        What's bodyweight atm?
                                                        Thanks Mellor. I'm ~95kg atm.

                                                        Comment


                                                          Monday 5th October
                                                          ---------------------------------------

                                                          Ed Coan Bench Cycle - Week 10 Light Day

                                                          Bench Press: 95 x 10,10

                                                          Tricep Push Downs: stack + 20kg x 10,10

                                                          Parallel Bar Dips: BW + 32.5kg x 10, 9
                                                          -----------------------------------------------

                                                          Comment


                                                            Tuesday 6th October
                                                            ------------------------------------------------

                                                            Coan Phillipi Week Max Test Day

                                                            Conventional Deadlift
                                                            70 x 5
                                                            120 x 4
                                                            150 x 3
                                                            <belt on>
                                                            180 x 2
                                                            200 x 1
                                                            220 x 1
                                                            235 x 1
                                                            242.5 x Fail, Fail

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

                                                            Meh. Didn't work out for me today. Video below.



                                                            I just couldn't push the hips through. Literally began to shit myself at my sticking point above the knee I was never going to lock that one out anyway so dropped the bar rather than needing a change of underwear.

                                                            Very happy with the program overall though. I hit my target of 240kg whilst losing a good bit of weight. Now rest up for the penultimate heavy bench workout probably at the weekend or early next week.

                                                            Comment


                                                              Diet Update: down to 207lbs or a little over 94kg as of this morning.

                                                              I started off at 226.6lbs so almost 20lbs down in just over 10 weeks.

                                                              Comment


                                                                I read the below on the way home tonight. It's really given me a good kick up the arse.

                                                                Originally posted by Chad Wesley Smith

                                                                ...why was the idea of vocalizing the goal “I want to be great” such a difficult task for him? Why is it such a difficult idea for so many of us? Especially considering that it is something that so many of us truly and deeply want.

                                                                Setting goals opens us up to two possibilities: success and failure. Setting big goals, great goals, set us up for greater success and the possibility of greater failure.

                                                                The fear of failure paralyzes us from becoming truly great. You need to be courageous to overcome this fear and embrace the pursuit of greatness.

                                                                When you vocalize a goal, something to aspire to, whether it is in sports, business or any other aspect of your life, there will be doubters, there will be people who tell you it can’t be done, that you aren’t capable of it, that you are wasting your time.

                                                                They are afraid to take a risk themselves, they are afraid of your motivation, and they are afraid to admit that they want something greater for themselves.

                                                                There seems to be an epidemic of apathy in our current culture. It is perceived to be cool to not try hard, to not care. That is a road to mediocrity and discontent. The people who pretend who look down on you for your work ethic wish that they had your courage to pursue greatness.

                                                                I have lofty goals in business and in lifting, and I know there are people who think that I’m foolish for pursuing them, that I’m not talented enough to achieve them, and that I will fail. I know that there is a chance that I may fall short of my goals and fail, but I know that if I do, it will never be because I didn’t work hard enough. It doesn’t take any special talent to work hard. I’ll be the first to admit that failure is terrifying to me, but what is far more terrifying is the fear of mediocrity, the fear of never trying and the fear of living a life of regret.
                                                                Following on from that, the improvement in my deadlift has left me wanting more success. To put it simply, I'm hungry again. No more just going through the motions. I know I can be a much better, well-rounded powerlifter. Goals for the rest of the year as follows:

                                                                - Join Juggernaut's Strong360 by the end of the week and study at least one video every week on a different topic.

                                                                - Set out a plan for the Nationals in January next year.

                                                                - Have a few binge days after the diet but keep a close eye on nutrition. I've neglected it in the past but eating right has made a big difference the past 10 weeks.

                                                                - Following on from the last point, consider buying the renaissance bulking diet.

                                                                - Focus on my squat. Fix my elbow issue - i.e. get them under the bar rather than allowing them to rise up. Keep the wider stance that Ed Coan showed me at the seminar and work on my tight hips.

                                                                - Don't forget about benching and deadlifting when the current programs are finished. In order to become a better powerlifter, I have to have a plan for hitting PBs in these two lifts too. Do both at least once a week.

                                                                - Take more videos which should help with movement consistency.

                                                                That should do for now.
                                                                Last edited by Lurker23; 06-10-15, 22:28.

                                                                Comment


                                                                  At home sick all day today. I'm feeling sorry for myself so I've decided to order a pizza tonight. Diet is officially over after 10 weeks and 3 days.

                                                                  I've lost a little over 20lbs. As promised here's the before and after shots:







                                                                  Very happy with the results and the diet wasn't that hard to stick to. A week off it now and then I'll decide what to do going forward.

                                                                  Comment


                                                                    Monday 12th October
                                                                    ------------------------------------------------

                                                                    Ed Coan Bench Cycle - Week 11 Heavy Day


                                                                    Bench Press: 141 x Fail, 1 <should've been 146 x 2,2>

                                                                    Close Grip Bench Press: 129 x 2,1 *PB*

                                                                    Incline Bench Press: 110 x 1 <should've been 120 x 2,2>

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

                                                                    I was in bed sick from Thursday to Sunday so first chance I got to attempt this day today. Bad timing!

                                                                    Feeling weak was to be expected. Took all my strength and focus to get the 141 for 1 second time round.

                                                                    I'll do the final light day during the week and try for maxes next week.

                                                                    Comment


                                                                      Tuesday 13th October
                                                                      ------------------------------------------------

                                                                      Beltless Low Bar Squat
                                                                      60 x 5
                                                                      80 x 5
                                                                      <wrist wraps on>
                                                                      100 x 5
                                                                      120 x 5
                                                                      140 x 5,5,5
                                                                      120 x 5 <with 3 sec pause>

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

                                                                      Back on the squat trail. The plan was to do 120 3x5 but that felt easy so worked up to 140.

                                                                      Comment


                                                                        Wednesday 14th October
                                                                        ------------------------------------------------

                                                                        Beltless Conventional Deadlift
                                                                        70 x 5
                                                                        120 x 5,5,5

                                                                        Behind The Neck Pulldowns x loads

                                                                        Front Pulldowns x loads

                                                                        Close Grip Pulldowns x loads

                                                                        Seated Row (cable) x loads

                                                                        Seated Shoulder Press
                                                                        17.5 x 8
                                                                        25 x 6
                                                                        35 x 6
                                                                        45 x 6

                                                                        + lots of rotator cuff and deltoid work
                                                                        --------------------------------------------------

                                                                        Deload on the deadlift and then some other fun back exercises with light weights.

                                                                        Random shoulder pressing thrown in there for good measure.

                                                                        Comment


                                                                          Thursday 15th October
                                                                          ---------------------------------------

                                                                          Ed Coan Bench Cycle - Week 11 Light Day

                                                                          Bench Press: 100 x 10,10

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

                                                                          Parallel Bar Dips: BW + 35kg x 10, 8
                                                                          -----------------------------------------------

                                                                          Comment


                                                                            Monday 19th October
                                                                            ------------------------------------------------

                                                                            Beltless Wider Stance Low Bar Squat
                                                                            60 x 5
                                                                            80 x 5
                                                                            <wrist wraps on>
                                                                            100 x 5
                                                                            120 x 5
                                                                            145 x 5,5,5
                                                                            120 x 1 <with 3 sec pause>

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

                                                                            They felt rotten. I've extremely tight and painful hips atm.

                                                                            Lots of work required. Planned on pausing 125 x 5 but too painful.

                                                                            Comment


                                                                              Tuesday 20th October
                                                                              ------------------------------------------------

                                                                              Ed Coan Bench Cycle - Week 12 Heavy Day


                                                                              Bench Press
                                                                              40 x 5
                                                                              60 x 5
                                                                              80 x 4
                                                                              100 x 3
                                                                              <belt and wrist wraps on>
                                                                              120 x 2
                                                                              130 x 1
                                                                              137.5 x 1
                                                                              145 x 1
                                                                              150 x 1 *PB*

                                                                              Close Grip Bench Press:
                                                                              60 x 5
                                                                              80 x 4
                                                                              100 x 3
                                                                              110 x 2
                                                                              120 x 1
                                                                              130 x 1 *PB*

                                                                              Incline Bench Press
                                                                              40 x 5
                                                                              60 x 4
                                                                              80 x 3
                                                                              100 x 2
                                                                              110 x 1

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

                                                                              I had to fight tooth and nail for that 5kg PB. The 137.5 was slow and heavy. My usual spotter gave me a 20% chance of getting the 145 after the poor rep on 137.5. Got my head right for the 145 and it felt a bit easier.

                                                                              I told him 150 next and he looked at me like I was insane. 5% chance he said. I replied that I didn't put 12 weeks work into a program to equal my previous PB of 145. Load up the bar and let's go. I'll push until I turn blue!

                                                                              The rep itself was a pure grind but it was always going up once I got it past the original sticking point just off the chest. Extremely happy to come out of the program with a 5kg PB especially after the issues I had last week. I'm also 20ish pounds lighter so a big PB in terms of relative strength.

                                                                              Comment


                                                                                I started the Travis Ortmayer deadlift routine yesterday. I think it's a good follow up for Coan Phillipi. No assistance work so I'll be able to get better at the deadlift by purely doing lots and lots of volume.

                                                                                My projected max is 260kg at the end of the 12 weeks which is quite a longshot but we'll give it a go.

                                                                                Week 1

                                                                                Sets Reps Weight
                                                                                4 4 70%
                                                                                2 2 80%
                                                                                1 8+ 70%

                                                                                If you hit all reps on Week 1 continue to Week 2, if not redo Week 1.

                                                                                Week 2

                                                                                Sets Reps Weight
                                                                                4 4 70%
                                                                                1 2 80%
                                                                                1 2 90%
                                                                                1 8+ 70%

                                                                                If you hit all reps on week 2 continue to week 3 if not redo week 2.

                                                                                week 3

                                                                                Sets Reps Weight
                                                                                4 4 70% + 10lbs
                                                                                1 2 80% + 10lbs
                                                                                1 2 90% + 10lbs
                                                                                1 8+ 70% + 10lbs

                                                                                week 4: Rest Week. No deadlifts, upper back only.

                                                                                week 5

                                                                                Sets Reps Weight
                                                                                4 4 70% + 10lbs
                                                                                1 2 80% + 10lbs
                                                                                1 2 90% + 10lbs
                                                                                1 8+ 70% + 10lbs

                                                                                If you hit all reps on week 5 continue to week 6 if not redo week 5.

                                                                                week 6


                                                                                Sets Reps Weight
                                                                                4 4 70% + 20lbs
                                                                                1 2 80% + 20lbs
                                                                                1 2 90% + 20lbs
                                                                                1 8+ 70% + 20lbs

                                                                                If you hit all reps on week 6 continue to week 7 if not redo week 6

                                                                                week 7

                                                                                Sets Reps Weight
                                                                                4 4 70% + 30lbs
                                                                                1 2 80% + 30lbs
                                                                                1 2 90% + 30lbs
                                                                                1 8+ 70% + 30lbs

                                                                                week 8: Rest week. No deadlifts, upper back only.

                                                                                week 9

                                                                                Sets Reps Weight
                                                                                4 4 70% + 30lbs
                                                                                1 2 80% + 30lbs
                                                                                1 2 90% + 30lbs
                                                                                1 8+ 70% + 30lbs

                                                                                If you hit all reps on week 9 continue to week 10, if not redo week9.

                                                                                week 10

                                                                                Sets Reps Weight
                                                                                4 4 70% + 40lbs
                                                                                1 2 80% + 40lbs
                                                                                1 2 90% + 40lbs
                                                                                1 8+ 70% + 40lbs

                                                                                If you hit all reps on week 10 continue to week 11, if not redo week 10.

                                                                                week 11

                                                                                Sets Reps Weight
                                                                                4 4 70% + 50lbs
                                                                                1 2 80% + 50lbs
                                                                                1 2 90% + 50lbs
                                                                                1 8+ 70% + 50lbs

                                                                                week 12

                                                                                Rest week or test max.

                                                                                Comment


                                                                                  Wednesday 21st October
                                                                                  ------------------------------------------------

                                                                                  Ortmayer Deadlift Routine - Week 1

                                                                                  Conventional Deadlift
                                                                                  70 x 5
                                                                                  100 x 4
                                                                                  130 x 3
                                                                                  <belt on>
                                                                                  160 x 2
                                                                                  180 x 4,4,4,4
                                                                                  207.5 x 2,2
                                                                                  180 x 8

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

                                                                                  The 207.5 was difficult after the 4 sets of 4 at 180. Surprisingly enough, the 180 for 8 was grand afterwards.

                                                                                  Comment


                                                                                    That Ortmayer Deadlift Routine looks interesting. I could potentially run that soon.
                                                                                    Are the starting 70/80% based off current max, or projected max?

                                                                                    Comment


                                                                                      Based off projected max. From what I've read a projected max 30 - 50lbs higher than current seems to be what to aim for.

                                                                                      My projected of current + 20kg is ambitious but willing to see what happens. The fact it tells you to repeat weeks if you don't get all the reps means that you could easily lower by 5kg if too difficult first time round. Another option would be to go for 5lb jumps rather than 10lb when you first add weight in week 3.

                                                                                      I like to run programs as prescribed where possible but the flexibility appeals to me.

                                                                                      Comment


                                                                                        I thiink I'll give it a go. But max+20kg feels way too much for me

                                                                                        Comment


                                                                                          Friday 23rd October
                                                                                          ---------------------------------------

                                                                                          Ed Coan Bench Cycle - Week 12 Light Day

                                                                                          Bench Press: 102.5 x 10,10

                                                                                          Tricep Push Downs: stack x 10,10

                                                                                          Parallel Bar Dips: BW + 37.5kg x 9, 7
                                                                                          -----------------------------------------------

                                                                                          Program over. A different program to follow next week.

                                                                                          Just have to decide which one....

                                                                                          Comment


                                                                                            Monday 26th October
                                                                                            ------------------------------------------------

                                                                                            Ortmayer Deadlift Routine - Week 2

                                                                                            Conventional Deadlift
                                                                                            70 x 5
                                                                                            100 x 4
                                                                                            130 x 3
                                                                                            <belt on>
                                                                                            160 x 2
                                                                                            180 x 4,4,4,4
                                                                                            208 x 2
                                                                                            233 x 2
                                                                                            180 x 9

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

                                                                                            The 233 was obviously difficult but managed to push the hips through. Should've been 232.5 but no 0.25s in Morton.

                                                                                            I could've done 180 x 12 on the last set. Feeling strong lately.
                                                                                            Last edited by Lurker23; 26-10-15, 13:22.

                                                                                            Comment


                                                                                              I've gone with the Gillingham bench routine.

                                                                                              The Brad Gillingham automated bench press program calculator created by Adam Gerbert is located at: This bench press program was created by Brad Gillingham* and has a heavy bench day per week and a…

                                                                                              Comment


                                                                                                Tuesday 27th October
                                                                                                ------------------------------------------------

                                                                                                Gillingham Bench Routine - Week 1 Heavy Day


                                                                                                Bench Press

                                                                                                Heavy Single: 135 x 1

                                                                                                Working Sets: 120 x 5,5,5

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

                                                                                                I've gone with this bench routine as I like the idea of heavy singles each week to improve my technique in terms of handling heavy weight. I also like 2 days a week benching so the program is a good fit for me.

                                                                                                I used my true max of 150 to base the calculations off.

                                                                                                Not my best effort today. Slow and sluggish probably as a result of the deadlift session yesterday.
                                                                                                Last edited by Lurker23; 27-10-15, 23:39.

                                                                                                Comment


                                                                                                  Saturday 31st October
                                                                                                  ------------------------------------------------

                                                                                                  Low Bar Squat
                                                                                                  70 x 5
                                                                                                  100 x 4
                                                                                                  120 x 3
                                                                                                  <belt on>
                                                                                                  140 x 2
                                                                                                  150 x 5
                                                                                                  155 x 5
                                                                                                  160 x 5


                                                                                                  Gillingham Bench Routine - Week 1 Light Day

                                                                                                  Bench Press
                                                                                                  98 x 8,8

                                                                                                  Extra Stuff:

                                                                                                  Rope Pulldowns
                                                                                                  23.75 x 8
                                                                                                  36.25 x 8
                                                                                                  Stack x 8,8

                                                                                                  Parallel Bar Dips
                                                                                                  BW x 5
                                                                                                  BW + 40kg x 8,8 *PB*
                                                                                                  -----------------------------------------------------

                                                                                                  Squats were extremely solid. Felt good. Going to ramp them up over the next few weeks.

                                                                                                  Comment


                                                                                                    Tuesday 3rd November
                                                                                                    ------------------------------------------------

                                                                                                    Gillingham Bench Routine - Week 2 Heavy Day



                                                                                                    Bench Press

                                                                                                    Heavy Single: 140 x 1

                                                                                                    Working Sets: 125 x 3,3,3,3,3

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

                                                                                                    Tough going but got through it.

                                                                                                    Should've been 139 & 124 but I forgot my fractional plates.

                                                                                                    Comment


                                                                                                      Wednesday 4th November
                                                                                                      ------------------------------------------------

                                                                                                      Ortmayer Deadlift Routine - Week 3

                                                                                                      Conventional Deadlift
                                                                                                      70 x 5
                                                                                                      100 x 4
                                                                                                      130 x 3
                                                                                                      <belt on>
                                                                                                      170 x 2
                                                                                                      187.5 x 4,4,4,4
                                                                                                      212.5 x 2
                                                                                                      240 x 2 *PB*
                                                                                                      187.5 x 9

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

                                                                                                      So yeah my old PB from just over a month ago done for a double. Delighted

                                                                                                      Great progress being made. Felt like I almost popped my left hamstring on the second rep so will have to give that some extra TLC over the next few days.

                                                                                                      Comment


                                                                                                        Sunday 8th November
                                                                                                        ------------------------------------------------

                                                                                                        Low Bar Squat
                                                                                                        70 x 5
                                                                                                        100 x 4
                                                                                                        120 x 3
                                                                                                        <belt on>
                                                                                                        140 x 3
                                                                                                        160 x 2
                                                                                                        170 x 5,5,5


                                                                                                        Gillingham Bench Routine - Week 1 Light Day

                                                                                                        Bench Press
                                                                                                        90 x 3,3,3,3,3,3,3,3

                                                                                                        Extra Stuff:

                                                                                                        Tricep Push Downs
                                                                                                        23.75 x 8
                                                                                                        Stack x 8
                                                                                                        Stack + 10kg x 8
                                                                                                        Stack + 20kg x 8
                                                                                                        Stack + 26kg x 8

                                                                                                        Parallel Bar Dips
                                                                                                        BW x 5
                                                                                                        BW + 42.5kg x 7,7 *PB*
                                                                                                        -----------------------------------------------------

                                                                                                        Squats getting tougher but still manageable. Happy enough with them.

                                                                                                        Comment


                                                                                                          Wednesday 11th November
                                                                                                          ------------------------------------------------

                                                                                                          Gillingham Bench Routine - Week 3 Heavy Day



                                                                                                          Bench Press

                                                                                                          Heavy Single: 143 x 1

                                                                                                          Working Sets: 128 x 3,3,3,3,3

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

                                                                                                          My joints are getting achy from all the benching. I was quite tired during that session but we soldier on.

                                                                                                          Comment


                                                                                                            Thursday 12th November
                                                                                                            ------------------------------------------------

                                                                                                            Ortmayer Deadlift Routine - Week 4

                                                                                                            Upper Back Work Only

                                                                                                            Pull Ups
                                                                                                            BW x 5
                                                                                                            + 5kg x 5
                                                                                                            + 10kg x 5
                                                                                                            + 15kg x 5
                                                                                                            + 20kg x 4.9999 *PB*

                                                                                                            Wide Grip Lat Pull Down
                                                                                                            light weight x 8
                                                                                                            3 pins more x 8
                                                                                                            1 pin more x 8

                                                                                                            Dumbbell Rows
                                                                                                            20 x 8
                                                                                                            30 x 8
                                                                                                            42.5 x 8
                                                                                                            50 x 6

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

                                                                                                            A much welcomed break from deadlifting. Enjoyed that.

                                                                                                            Comment


                                                                                                              Sunday 15th November
                                                                                                              ------------------------------------------------

                                                                                                              Low Bar Squat
                                                                                                              70 x 5
                                                                                                              100 x 4
                                                                                                              120 x 3
                                                                                                              <belt on>
                                                                                                              140 x 3
                                                                                                              160 x 2
                                                                                                              170 x 1
                                                                                                              180 x 5,5,5


                                                                                                              Gillingham Bench Routine - Week 3 Light Day

                                                                                                              Bench Press
                                                                                                              102.5 x 3,3,3,3,3,3,3,3
                                                                                                              ------------------------------------------------

                                                                                                              Squats weren't too bad once I got my hips warmed up. That takes forever these days though. Getting old

                                                                                                              Comment


                                                                                                                Tuesday 17th November
                                                                                                                ------------------------------------------------

                                                                                                                Gillingham Bench Routine - Week 4 Heavy Day


                                                                                                                Bench Press

                                                                                                                Heavy Single: 146 x 1

                                                                                                                Working Sets: 131 x 3,3,3,3,3

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

                                                                                                                Knackered after that. Very demanding.

                                                                                                                Comment


                                                                                                                  Friday 20th November
                                                                                                                  ------------------------------------------------

                                                                                                                  Ortmayer Deadlift Routine - Week 5

                                                                                                                  Conventional Deadlift
                                                                                                                  70 x 5
                                                                                                                  100 x 4
                                                                                                                  130 x 3
                                                                                                                  <belt on>
                                                                                                                  170 x 2
                                                                                                                  187.5 x 4,4,4,4
                                                                                                                  212.5 x 2
                                                                                                                  240 x Fail
                                                                                                                  187.5 x 10

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

                                                                                                                  Fuckballs. 240 x 2 to 240 x 0 in two weeks.

                                                                                                                  Could be the fact I'm squatting moderately heavy again or else I'm a pussy. Probably a bit of both.

                                                                                                                  Disappointing but training has been going really well lately. We'll load her up again next week and see what happens.

                                                                                                                  Comment


                                                                                                                    Sunday 22nd November
                                                                                                                    ------------------------------------------------

                                                                                                                    Low Bar Squat
                                                                                                                    70 x 5
                                                                                                                    100 x 4
                                                                                                                    120 x 3
                                                                                                                    <belt on>
                                                                                                                    140 x 3
                                                                                                                    160 x 2
                                                                                                                    180 x 1
                                                                                                                    190 x 5,5,5


                                                                                                                    Gillingham Bench Routine - Week 4 Light Day

                                                                                                                    Bench Press
                                                                                                                    90 x 3,3,3,3,3,3,3,3
                                                                                                                    ------------------------------------------------

                                                                                                                    Bit more difficult on the squats but probably due to the non-compliant hamstrings after deadlifting on Friday.

                                                                                                                    Found a lovely set up on the bench which I'd love to be able to repeat consistently.

                                                                                                                    Comment


                                                                                                                      Monday 23rd November
                                                                                                                      ------------------------------------------------

                                                                                                                      Gillingham Bench Routine - Week 5 Heavy Day


                                                                                                                      Bench Press

                                                                                                                      Heavy Single: 140 x 1

                                                                                                                      Working Sets: 125 x 5,5,5

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

                                                                                                                      Comment


                                                                                                                        Monday 30th November
                                                                                                                        ------------------------------------------------

                                                                                                                        Low Bar Squat
                                                                                                                        70 x 5
                                                                                                                        100 x 4
                                                                                                                        120 x 3
                                                                                                                        <belt on>
                                                                                                                        140 x 3
                                                                                                                        160 x 2
                                                                                                                        180 x 1
                                                                                                                        190 x 1
                                                                                                                        200 x 5,5,5

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

                                                                                                                        No training for a week due to a family emergency but thankfully everything is ok now.

                                                                                                                        The 200 was difficult but a confidence boost to get that weight under my belt again.

                                                                                                                        Comment


                                                                                                                          Tuesday 1st December
                                                                                                                          ------------------------------------------------

                                                                                                                          Gillingham Bench Routine - Week 6 Heavy Day

                                                                                                                          Bench Press

                                                                                                                          Heavy Single: 142.5 x 1

                                                                                                                          Working Sets: 127.5 x 5,5,5


                                                                                                                          Gillingham Bench Routine - Week 5 Light Day

                                                                                                                          Bench Press

                                                                                                                          105 x 8,8

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

                                                                                                                          Playing catch up so stuffed in the light day from last week with this week's heavy day.

                                                                                                                          Elbows are in flitters. Note to self: don't bench the day after squatting.

                                                                                                                          Not sure how to proceed with the deadlift program. I think I'll re-run the week I failed last time and if I fail again I'll lower the weight by 5kg and continue. If it starts to get in the way of my squat training for the nationals I'll lower the weight significantly.

                                                                                                                          Comment

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