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Old 07-29-2012, 11:00 AM   #691
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Originally Posted by BendtheBar View Post
Regarding the Coan, are you running the drop sets as straight speed work or volume work?
According to Coan they are "speed sets" but I feel they are more volume. The goal is just to do them as explosively as possible with only 90 seconds rest in between.
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Old 07-29-2012, 11:03 AM   #692
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Sunday Strongman Crossfit
Really beat myself down today, still a lit upset about yesterday's workout. I made myself pay, this was one of the hardest sessions I have done in a while

4 Rounds, 2-3 minutes rest between rounds, no rest between exercises

Tire Flips x 5 reps
Sledgehammer x 10 reps each side
Overhead Walk x 135 x about 50 feet with one turn in the middle

I was borderline puking after each round, really turned up the intensity.

After that did some mobility/speed drills to kind of cool down and get everything nice and loose. I think these kind of drills can really help my squat and recovery.
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Old 07-29-2012, 08:13 PM   #693
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I made myself pay, this was one of the hardest sessions I have done in a while
Nice work Jeremy.
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Old 07-30-2012, 06:56 PM   #694
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Monday Bench Press
Felt pretty solid today. Had a much normal day at work, I was at one place all day. So I was able to eat and drink plenty of water. It showed in my workout.

Bench Press
135x5
160x5
190x4
215x3
240x2
255x1
275x1
290x1
240x12 Solid set, but not a PR
I believe my PR for this weight is 13, so I am happy with this number. Also, all of my singles were done with a pause

Klokov Press
95x5
115x3x5

Wide Neutral Grip Pulldown
115x15
205x10
250x3x8
205x12

Skull Crushers
45 plus Monster Minis x 8
55 plus monster minis x 3 x 6
45 plus monster minis x 10
These were much harder the monster minis, usually use just minis, but I liked the intensity

Good session, focus was really good. Threw the Klokov Press, I like it because it really hits the shoulders hard and only takes a few minutes to do. Overall good day. Squats tomorrow.
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Old 07-31-2012, 04:41 PM   #695
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I believe my PR for this weight is 13, so I am happy with this number. Also, all of my singles were done with a pause
Was your previous PR with paused reps?
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Old 08-01-2012, 05:02 PM   #696
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Was your previous PR with paused reps?
No but when I do my max rep set, they are touch and go, only the singles are paused
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Old 08-01-2012, 05:07 PM   #697
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Tuesday Squats
Internet has still been weird so I did not get to log yesterday, but here is what I did. Had a good session.

Squats
135x2x5
215x5
250x4
295x3
325x2
350x1
375x1
395x1, these all felt very easy
Pause Squats
305x3x3
These are very difficult but I think they will prove to be useful both for form and power out of the hole

Safety Bar Box Squats, low box
180x5
230x5
270x3x5

Shrugs
225x15
315x10
405x10
495x10
585x2x10
495x12
Killed these, felt very easy. Need to keep these in the routine

I am planning for now to use squats as my assistance for squats. Will probably do 3 weeks of squat assistance then 1 week of something lighter like GHR or back extension. Need to keep working on shrugs, time to be a monster.

Next week I am switching to Monday Squat, Tuesday or Wednesday bench, Thursday Deads, OHP any day after that. Time to get focused. I think switching days will free up my weekends to do as I please training wise. I can incorporate more conditioning or more strongman or both.

Wednesday
Quick Jog-1.5-2 miles, not really sure

3 sprints x 60-70 yards, slight uphill

Was gonna do more sprints but got chased in by the storms. Starting raining pretty hard.
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Old 08-02-2012, 06:29 PM   #698
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I am planning for now to use squats as my assistance for squats.
Variations of squats or things like safety bar squats as well?
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Old 08-03-2012, 05:57 PM   #699
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Originally Posted by BendtheBar View Post
Variations of squats or things like safety bar squats as well?
Thats right, for now I am thinking of rotating safety bar squat, cambered bar squat and front squats, then start over. This will also, rotate with my cycles right now.
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Old 08-03-2012, 06:03 PM   #700
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Friday Workout
Had a terrible day on Thursday. I have a little bit of a rough transition into my new job. I have minimal guidance, my supervisor is busy on another project. So finally yesterday I had a manager with me in the field, I learned a lot but I did not get to leave until late and I had an hour drive home. Basically I was really frustrated, overwhelmed and tired. So I pushed my lift to today, much better day.

Standing OHP
95x2x5
120x3
140x2
185x1, this was supposed to be 175, but I was outside and could not make 175 so I rounded up
150x13, up 1 rep from last week!
These felt very strong, also cleaned the bar into place. 185 went up pretty easy

Pull Ups
BW x 10
plus 25 x 2 x8
plus 50 x 4, 5
plus 25 x 6
BW x 2 x 10

Dips
BW x 15
plus light band x 12
plus average band x 10, 8
light band x 10, 7
BW x 27, maxed out on reps

Did some other little things that I am not going to write out. But pretty good session today, OHP is moving along nicely. Hoping it continues to go up. Really want to press 225 standing. Soon enough.
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