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Old 07-23-2012, 09:38 PM   #681
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Quote:
225x18, not a PR but a decent number
Huge!

Nice comeback by the Phils.
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Old 07-24-2012, 07:41 PM   #682
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Tuesday Little Better
Was able to eat and drink a little more today, but still getting things straightened out. Feeling a little bloated after a couple weeks of bad food and just being off.

Squats
145x5
165x5
215x5
250x4
300x3
325x2
345x1
365x1
385x1
Paused Squats
285 x 2 sets x 5 Reps
The paused squats are awesome, really tough. I think they will help a lot. I also like doing the extra singles in this cycle.

RDLs
135x3x15

GHR
BW x 12
plus mini x 2 x 10
BW x 12

Abs on GHR
BW x 2 x 20
BW x 2 x 15

Pretty good session, got in my squats. Got home a little late from work, I am shadowing someone now who works pretty far from my house so it was a little rough today. Things will get better and so will my training.
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Old 07-25-2012, 09:58 AM   #683
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Quote:
Paused Squats
285 x 2 sets x 5 Reps
The paused squats are awesome, really tough. I think they will help a lot. I also like doing the extra singles in this cycle.
I like using pauses during warmups too, but only on the sets above 225.

Stay strong Jeremy.
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Old 07-26-2012, 07:05 PM   #684
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A couple of workouts to log, internet was down yesterday for some reason or another.

Wednesday Cross Fit
Did a little circuit for conditioning. Legs were too sore to do full out sprints so here it is

5 rounds x
Hang Clean and Press 95 x 10
Sledge Hammer x 10 swings each side
Box Jumps(a little under 3 feet) x 10
*rested as little as possible between circuits, 30-60 seconds
Forearms were burning!

Second Circuit x 3 rounds
70% sprint x 30 yards
15-20 push ups
70% sprint x 30 yards
20 jumping jacks
Sprint back
20 sit ups

Thats it, it was hot out and I got in some good conditioning. Also think it helped get some recovery in my legs. I will log tonights workout in a little while, gotta eat
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Old 07-26-2012, 07:49 PM   #685
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Good work. But really, I just want to stop by and say thanks for making the Brewers look horrible. What a series.
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Old 07-26-2012, 08:14 PM   #686
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Quote:
Originally Posted by BendtheBar View Post
Good work. But really, I just want to stop by and say thanks for making the Brewers look horrible. What a series.
Haha, finally the Phillies are playing baseball, but it may just be too late for the playoffs.
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Old 07-26-2012, 08:20 PM   #687
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Thursday Overhead Press
Training was good today, felt pretty strong on the OHP. Hoping it continues to go up, the heavier sets felt crazy easy!

DE Bench w/ short mini bands
135x 6 sets x 3 reps
all close grip

Standing OHP
95x5
100x4
120x3
140x2
165x1
175x1
150x11
Went with no belt today, and misloaded the bar a little. I was only supposed to do one single, but I was not paying attention and loaded 165 instead of 175. No big deal just had to do one more single.

DB Rows (pretty strict)
80s x 12
110s x 4 x 10
130s x 2 x 6
No wraps

Dips
BW x 15
plus 30 chain x 2x15
plus 30 chain x 12, 10
My triceps seem to die after a few sets of dips. But I really like them.

Overall very good training. I am going to try to deadlift pretty heavy on saturday. Thinking of doing the Coan deadlift cycle. A bunch of guys at the gym are running it. If I do I will be conservative with the weights and do sumo. Still debating this.
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Old 07-28-2012, 01:01 PM   #688
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Internet has been really weird the last couple of days, so I have not been able to post. Anyways here are my sessions.

Friday

Log Clean and Press
105x3
145x3
195x 8 singles
Felt good once I got my groove.

BB Curls
65-85 x 6 sets x 10-12 reps
I think

Tricep Pushdown
Plus mini band, doubled over rack
Not sure of weight x 5 sets x 12-15 reps

That was it, did not have much motivation to train, but then had a really fun session.
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Old 07-29-2012, 09:20 AM   #689
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Saturday Terrible Session
I decided yesterday to start the Coan deadlift cycle. I was planning to use 550 as a max and go sumo, somehow I got convinced to use 600 as a max. Bad idea, I have not done sumo in probable 3-4 months and it just felt awful. But here is what I did, and I will be restarting the cycle next week. I am also going to switch my days, I am going to squat monday, and deadlift thursday. Saturdays just do not work that great for me, and I can do OHP at home so I can do it on Friday or Saturday. That gives me the weekend to do any kind of training I like. Enough ranting.

DE Squats
Plus average band
225x8 sets x 2 reps

Sumo Deads
135x3
225x3
315x2, 1
405x1
455x Miss, what happened?
Form felt terrible, tried it twice, just did not feel right. Could have gotten it for 1, but the cycle called for 2 reps.

Speed Deadlifts
330x8 sets x 3 reps
Reset on each rep, started to get my stroke back.

Circuit(30 seconds rest between exercises)
Stiff Legged Deads
225x3x8

Bent Over Row
225x3x8

Reverse Grip Lat Pull Down
205x3x8

Good Mornings
135x3x8

I liked this workout, the volume is a lot of fun. And the circuit is a killer. The guys at my gym are running this cycle and they really like it. They are also running it in gear, which is pretty crazy with that volume. I am going to continue doing the same with my squat and bench, Strong 15. And run this cycle for my deadlift. I am not going to deadlift this week, which will allow me to switch my days next week.
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Old 07-29-2012, 10:27 AM   #690
BendtheBar
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Regarding the Coan, are you running the drop sets as straight speed work or volume work?
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