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Old 06-14-2012, 04:58 PM   #21
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Thank you guys, and no worries Al, bro hug right back atcha.

14/06/12

Deadlift
Warm-Up
237.5x2
195x3x3 sets

6 weeks into the Ed Coan deadlift routine and it's going fine. Hit a 252 double on the last cycle and then I dropped the weights down and now they're increasing week to week again. Be intruigued to see if I actually finish this routine with a 280kg pull as I would feel pretty damn good about that.

RDL
100x5
140x5
180x5
200x3
220x3

Leg Extension
70x15
100 (whole stack)x15
100x18
100x15>75x10>50x12>35x20

Ouch.



Form isn't perfect, but not too bad.
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Old 06-14-2012, 04:59 PM   #22
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Your assistance weights are ludicrous.

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Old 06-18-2012, 05:07 PM   #23
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I'm a lower body training machine! Actually trained on Friday and did some slingshot bench and other stuff, but my upper body work is boring and crappy at the moment, so it's much less exciting than my leg and pull work!

18/06/12

Squat
20x10x2 sets
60x5x2 sets
100x3x2 sets
140x3
170x
190x1
207.5x1
220x1
230x1

Hmmm, fairly pleased with that. While 230 felt heavier than usual I wasn't confident with squatting it and it wasn't like I was going to fail. Considering I haven't free squatted in three weeks I can't complain too much. Nice to hit a big single again. Shoulder felt a little tight at times, but was more than bearable.

Sumo Speed Deadlift
60x5x2 sets
100x3
140x4
160x1x3 sets
180x1x3 sets
200x1x3 sets

Definitely slowed down on the 200 singles, but mostly tried to focus on the hip snap at the top, which was razor fast. Should hopefully help with max effort pulls.

Cambered Bar Good Morning
20x10
60x5
90x3
115x3
130x1
145x1
157.5x1
170x1ish

Dude I grabbed to spot said my 170 looked good, but I wasn't entirely convinced. Still. considering the toll that squatting and pulling took on me, I was fairly pleased with what I managed with these.

Leg Press
200x10
275x10
325x10
375x5
420x10

Blurgh. With a heavy as **** high rep set done, it was time to call it a day.

Benching tomorrow. Yay. I might try and treat it like dynamic effort and hit a bunch of triples of 60kg in my sling.
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Old 06-18-2012, 05:10 PM   #24
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Originally Posted by Hazzard View Post
RDL
100x5
140x5
180x5
200x3
220x3


Form isn't perfect, but not too bad.
Nice, I missed that. Form was good, from what I recall the Coan routine specified more of a SLDL anyway, so that type of form is almost ideal.

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Originally Posted by Hazzard View Post
Sumo Speed Deadlift
60x5x2 sets
100x3
140x4
160x1x3 sets
180x1x3 sets
200x1x3 sets

Definitely slowed down on the 200 singles, but mostly tried to focus on the hip snap at the top, which was razor fast. Should hopefully help with max effort pulls.
Nice. Ever used any band tension on these? Like standing on a band perhaps.
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Old 06-18-2012, 05:41 PM   #25
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Strong work big man. I reckon your sumo might overtake your regular pull soon.

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Old 06-18-2012, 05:56 PM   #26
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What's your gym called over there Pete?
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Old 06-18-2012, 09:17 PM   #27
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Insane weight Hazz, I'm just wondering how I missed this!
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Old 06-19-2012, 08:44 AM   #28
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Nice to hit a big single again. Shoulder felt a little tight at times, but was more than bearable.
That's very good news. Make big wumpus.
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Old 06-20-2012, 01:50 PM   #29
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Thank you very much guys. Faz - yeah, I did speed pulls with bands (okay, band) at the start of the log!

19/06/12

Bench Press (all sets done with suicide grip)
20x10x2 sets
35x5x2 sets
50x3x2 sets
60x3
70x3
60x3x4 sets

Slingshot Bench Press
70x5
80x3
90x3
100x3

Using the suicide grip made a hell of a difference. And, while my shoulder still felt kinda tight and crunchy as the bar got heavier, it was still nice to shift slightly more weight. Getting there, slowly but surely. Only one more bench session before my appointment, woot!

One-Handed Hammer Strength Push Press
10x10
20x5
30x5
40x5
50x3
60x3
65x1
60x5>40x7>20x15

Lots of fun. Felt pretty strong on this and lifted a fairly solid weight even though it's on using the arm of a chest press machine so stability isn't really a problem. Still, 65kg overhead with my left arm? Not bad.

Cable Flyes
Left arm
5x15
6x12
7x12
Right arm
1x20
2x20
3x20

Power Shrug
60x5x2 sets
100x5
140x3
180x3
220x3
260x3
260x10x3 sets

After trying shrugs last week and deciding my shoulder doesn't really agree with the time under tension used during them I thought I'd try power shrugs, stopping in the rack each time to lessen the time holding the weight. Worked up to 260 and, based on how my shoulder felt, decided to stop there and bust out some high rep sets. Felt good and my traps are on fire today.

V-Bar Pull-Down
30x12
40x10
50x5
40x9
40x7
40x6>30x7>20x8>10x20

Hench triceps.

20/06/12

In between fannying around with Al's bench shirt and keeping him alive I bashed out some box squats.

Wide Stance Al-Parallel Box Squat
20x10
60x5x2 sets
100x3x2 sets
140x3
180x3
210x3
230x3

These were AWESOME. Felt strong, powerful in my hips (awwww yeeeeeah) and confident with the weight when I was in position to squat it... which is why I stopped at 230. Shuffling out of the rack with over 500lbs on my back to twitch my feet out so they sat in a wide/sumo stance was not fun times.

Regular Stance Al-Parallel Box Squat
250x2
260x1
270x1

So I decided to hit a few regular stance where I was much more confident. Still, with this much weight on my back I felt a little shaky and couldn't get the 270 up so Al, Dan (from the pose-off) and another dude at the gym kept me alive. I've done 275kg on this before, but I wasn't too bothered being how much I'd fried my hips on the wide stance work.

Wide Stance Al-Parallel Box Squat
200x20

So I decided finishing on this would be an awesome idea. CHRIST. My adductors felt like they were on fire when I stopped.

Cable Row
60x15
80x15
100x10
90x12

EZ-Bar Strict Curl
20x8
30x5
40x3
47.5x1
55x1
60x0
27.5x20

After reading about lifting standards and there being a curl in ye olden powerlifting I thought I'd give it a go - using an EZ-Bar and with my back against the wall. Think I did okay considering. Then got rid of the big plates and threw the remaining shrapnel back on the bar. Finito.
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Old 06-20-2012, 01:59 PM   #30
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Thanks for your help today and great squatting. Seeing you almost pass out after the 20repper was priceless

Curls FTW

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