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Old 08-27-2012, 02:56 PM   #751
BendtheBar
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Crush them squats.
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Old 08-27-2012, 05:55 PM   #752
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Monday Squats Awesome!
Slept like a baby last night after a weekend of craziness. Squats went really well getting close to previous PR numbers!

Squats
145x2x5
235x5
275x4
315x3
350x2
385x1
Add knee wraps
410x1
430x1 Ties gym PR!!
375x8 (no knee wraps)
Awesome squats felt great. The weights felt heavy to start but the knee wraps really helped. I know I was hitting great depth on the set of 375 because I touched the safety straps on a few reps

Shrugs
315x20
405x20
495x2x20
405x20
Pretty easy, hit higher reps.

GHR
BW x 3 x 10
Hamstrings were very close to cramping on each set, so I took it kinda easy.

ABs on GHR
BW x 3 x 20
Need to do more abs.

Feeling really good right now, squats felt heavy but all reps were very clean. Assistance was not a priority today. Next week is going to be a deload, I am going on vacation and then I enter the last 3 weeks of this cycle. I think pause squats are the key to my success. I feel so comfortable in the hole now. My previous rep PR close to this weight was 385x8 reps, but I think I was wearing knee wraps. So this is very close to a PR.

Hoping bench goes well tomorrow! Really enjoying my lifting right now.
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Old 08-27-2012, 06:58 PM   #753
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Quote:
430x1 Ties gym PR!!
All that hard work is starting to pay off. Keep it rolling.
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Old 08-27-2012, 08:23 PM   #754
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Quote:
Originally Posted by BendtheBar View Post
All that hard work is starting to pay off. Keep it rolling.
Thanks steve, I think I am going to continue to use knee wraps more frequently, it helps me to get heavier weight on my back which is really building my confidence.
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Old 08-28-2012, 08:32 PM   #755
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Tuesday bench press
Numbers are really moving weights feel good. Set up felt awkward today due to serious soreness but weights still went up

Bench press
135 x 5
170 x 5
205 x 4
230 x 3
255 x 2
285 x 1
300 x 1
315 x 1
275 x 7
Close to a pr but still a good set

Klokov press
95 x 5
115 x 5
135 x 4 sets x 3 reps
Felt solid

Db rows
80 x 8
120 x 8
150 x 2 x 10 used straps

Tate press
55s x 3 x 6

Grenade pushdowns
50 x 15
70 x 10, 8,8
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Old 08-28-2012, 09:06 PM   #756
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A lot of quality benching. Well done.
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Old 08-29-2012, 05:38 PM   #757
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Thanks steve!!

Wednesday Quick Conditioning Workout
Took a sample of dymatize expand, did not like it. Had me borderline puking. Switched up my conditioning a little bit hoping this does not cause soreness. I tend to go too hard on conditioning.

Sled Sprints
Plus 45 x 12 total sprints x about 30 yards
*these were done as 3 cluster sets, so I did 4 sprints with 10-15 seconds rest and then took a slightly longer break after every 4th.

Sledge Hammer
Total 4 sets each side x 10 swings
Did 2 cluster sets- 2 each side with 10 second rest and then a longer rest

Hoping for a good deadlift workout tomorrow. Then next week will be a deload, I will be going to North Carolina from Tuesday night until Sunday. Plan to do quite a bit of training this weekend. Might do strongman sunday and Monday, to give myself some time off from being in the gym. That way when I come back I can continue to just crush it!
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Old 08-29-2012, 05:44 PM   #758
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Looking awesome Jwood. This program works. Plain and Simple.
I'm actually thinking of switching stuff up and running his block deadlift program along with the pause squat program after i'm done on this, just to change things up. Really prioritize the DL while building my pause squat(keeping the working weights "lighter")

I agree, Pause squats are the ****ing bees knees for raw lifters.
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Old 08-29-2012, 06:49 PM   #759
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Quote:
Originally Posted by HumanHorrorFilm View Post
Looking awesome Jwood. This program works. Plain and Simple.
I'm actually thinking of switching stuff up and running his block deadlift program along with the pause squat program after i'm done on this, just to change things up. Really prioritize the DL while building my pause squat(keeping the working weights "lighter")

I agree, Pause squats are the ****ing bees knees for raw lifters.
That sounds like a great plan. I was also thinking of running the Block deadlift program after I finish the Coan cycle. I think it would be good for me to switch it up after pulling really heavy from the floor for 12 weeks straight. Then maybe after that cycle go right back to coan.

This way I can work my sumo for a cycle, then work conventional for a cycle and see how that goes.

I will probably stick with the Strong 15 for squats. I really like it, and I like max reps every third week seems to help. Pause squats are definitely key, I just feel much more comfortable squatting.
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Old 08-30-2012, 07:32 PM   #760
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Thursday Deadlift Cycle
Awesome session today, felt very strong. Starting to get my groove back on sumos.

Speed Squats
plus average band
145x2x3
195x6x2

Sumo Deads
225x3
315x1
365x1
405x1
455x1
495x2 Awesome, first one flew up, second rep went up pretty easy

Speed Deads
415x5 sets x 3 reps
This is the real work, on this cycle.

Assistance Circuit-3 rounds
RDLs 275x3x8
BB Rows 275x3x8-this was a little too heavy
Chin Ups BW x 3x8
Good Mornings- 135x8, 185x8, 135x8-185 was just a little too heavy, back was tired

Awesome workout, very happy with the way 495 went up. So far loving this cycle.
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