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AJ010
01-30-2004, 05:19 PM
Originally posted by Rookie
1/29/03 - DE Bench Day

Speed Bench Press
100 x 3 (4 sets) - Normal Grip
100 x 3 (4 sets) - Wide Grip
100 x 3 (4 sets) - Close Grip

Dumbell Rows
55's x 8 (2 sets)

Dumbell Military Press
30's x 10
40's x 6 (2 sets)

One-Armed Dumbell Military Press (left arm)
30 x 10 (2 sets)

Dumbell Front/Side Raises
10 x 10 (3 sets)

Lying Tricep Extensions
40 x 12 (2 sets)
50 x 8 - PR!

Todays Workout Grade: A

Very good workout! I feel like I am almost back up to where I used to be today! Speed benches went better than I thought they would. I even got a PR for tricep extensions! I am doing one armed military press to get my left arm caught up to my right. I was good and warmed up for this one. Had a nice 5 minute stretching session before todays workout. Maybe that played a part. I felt great all the way through. This one gets a well deserved A. Lets hope ME day goes this well.


Wow man, awesome workout! Your speed weight for bench is great! I remember when i couldnt even speed rep 85 :D


Assistance work looked solid. Good job on the tricep extension PR you made. Was that one handed or two handed? Because you did only dumbell assistance work so im not sure.

John Promise
01-30-2004, 06:43 PM
Damn, weights look strong all around. Don't fret about your max. Remember, Feb. is only a couple days away. Hit the weights hard like you did today and you'll be repping that 200 bench at the end of Feb.

Rookie
01-31-2004, 01:40 PM
Originally posted by John Promise
Damn, weights look strong all around. Don't fret about your max. Remember, Feb. is only a couple days away. Hit the weights hard like you did today and you'll be repping that 200 bench at the end of Feb.

Thanks. Yes I'm feeling much more confident now.

Rookie
01-31-2004, 01:41 PM
1/31/03 - DE Squat Day

Speed Squats (no box)
100 x 3 (6 sets)

Powercleans
100 x 1
120 x 1
140 x 1
160 x 1
170 x 1
175 x 1 - 20 lb PR!

Todays Workout Grade: B+

Good workout today! I didn't use a box for speed work today. I decided just to do regular speed squats. The speed wasnt too bad actually. I got a PR for powercleans, 175. I think my old PR was 155. So I'm happy about that. The 175 wasn't too bad at all. I'll go for 180 next time. Also I did the powercleans with a standard bar with smaller plates so it sits lower to the ground than an olympic bar with 45lb plates, that makes it a little harder cause you have to reach down farther to pick the bar up. And to think I almost didnt workout today :p

BPP
01-31-2004, 02:13 PM
kick ass PR on PC's bro!!!!!!!!!

John Promise
01-31-2004, 05:25 PM
Great isn't it? It's those workouts you're so close to saying to hell with that you get your best PRs. Keep it up and you'll be cleaning more than you bench :cool:

AJ010
01-31-2004, 06:35 PM
Daaamn, good job. You're makin me try man :D

Did you do a little jump and a lil dip though? Just checkin because im lookin for ways to make sure you didnt beat me! :p

Joking hahaha

Rookie
01-31-2004, 08:34 PM
Thanks a lot! I hope next bench workout goes as well as these past two workouts!

Steel - Haha I knew you were gonna say somthing like that. I don't know how I did it, I just did it. But don't worry, I'll get 180 next week lol :D

AJ010
01-31-2004, 09:27 PM
Originally posted by Rookie
Thanks a lot! I hope next bench workout goes as well as these past two workouts!

Steel - Haha I knew you were gonna say somthing like that. I don't know how I did it, I just did it. But don't worry, I'll get 180 next week lol :D

Hahaha, well im gonna get 165x3!! *hopefully*

:D

Rookie
02-01-2004, 09:45 AM
Originally posted by UnlimitedSteel
Hahaha, well im gonna get 165x3!! *hopefully*

:D

Haha well: 180 x 1 no belt > 165 x 3 belt! So there!

Rookie
02-01-2004, 10:02 AM
I just realized that my name gets put up on the school gym wall now because I can powerclean my bodyweight! Actually 10 lbs over my bodyweight.

So now all I gotta do is break the bench record for a 165lb'er which is 235, and deadlift 375.

Steel, if you went to my school, you would probably have your name up on the board several times....

AJ010
02-01-2004, 10:05 AM
Originally posted by Rookie
I just realized that my name gets put up on the school gym wall now because I can powerclean my bodyweight! Actually 10 lbs over my bodyweight.

So now all I gotta do is break the bench record for a 165lb'er which is 235, and deadlift 375.


*reply to post above the one im quoting*--haha screw off...ill then do 170x3 or 2 the week after :) Damn


Thats awesome about the powerclean man.

I powerclean 20lbs over my bw for a double/triple :D So take that hahahahahahahaha


Good luck on the bench and deadlift. You'll be there soon enough


Edit-Yeah thatd be pretty cool....i should check the records at my school if we have one. I dont know many strong kids that are small :p

Rookie
02-01-2004, 10:16 AM
Originally posted by UnlimitedSteel
*reply to post above the one im quoting*--haha screw off...ill then do 170x3 or 2 the week after :) Damn


Thats awesome about the powerclean man.

I powerclean 20lbs over my bw for a double/triple :D So take that hahahahahahahaha


Good luck on the bench and deadlift. You'll be there soon enough


Edit-Yeah thatd be pretty cool....i should check the records at my school if we have one. I dont know many strong kids that are small :p

Haha well I guess you have me beat there...BUT if things were based on strength VS lankiness istead of strength vs bodyweight I would have you beat, because how tall are you? like 5'5"and 140lbs or somthin? Im only 20 lbs heavier but I am over 6'1".

AJ010
02-01-2004, 10:19 AM
Originally posted by Rookie
Haha well I guess you have me beat there...BUT if things were based on strength VS lankiness istead of strength vs bodyweight I would have you beat, because how tall are you? like 5'5"and 140lbs or somthin? Im only 20 lbs heavier but I am over 6'1".

Haha well its NOT based on that :D

Luckily for me haha

Rookie
02-01-2004, 11:50 AM
Originally posted by UnlimitedSteel
Haha well its NOT based on that :D

Luckily for me haha

Oh yeah and you should change your label to "white boy in the suburbs"... :D

AJ010
02-01-2004, 01:00 PM
Originally posted by Rookie
Oh yeah and you should change your label to "white boy in the suburbs"... :D

Hahaha. People around here are retards....thinkin this is the hood lol. (im just makin fun of it lol)

Rookie
02-02-2004, 06:11 PM
2/2/04 - ME Bench Day

Floor Press
120 x 6
140 x 6
160 x 4
180 x 7 - PR!!

Dumbell Bench Press
45's x 8
55's x 8

Dumbell Rows
55's x 8 (2 sets)

Dumbell Shrugs
55's x 12
65's x 12

Todays Workout Grade: B+

Another good workout today. Floor presses were never one of my strong points. I wasn't expecting much today. I was shooting for 5 reps with 180. But after I completed my 5th rep, I thought to myself "this isn't ****, man. I need to impress the people who check my journal" , so I ground out two more reps. Im goin for 8 reps next week. Dumbell bench was easier than last time. One step closer to where I used to be. I may already be there!

AJ010
02-02-2004, 06:15 PM
Hell yeah! You must bench over 205 now!

John Promise
02-02-2004, 06:20 PM
I like that..."I cranked out two more for you guys." :)

Great floor press, but if it's ME, why didn't you work up to a 1 rep max? Just curious.

Fullback_45
02-02-2004, 06:42 PM
Damn bro! Awsome work! Floor press's are a bitch nd 180x7 is great! When you impress yourself, thats when it coutns!

Rookie
02-02-2004, 06:48 PM
Haha thanks guys. I just wanted you to know I did it for you :D

Oh and for Johns question, I just wanted to ease into it, cause of the bad workouts latley, I wasnt expecting high reps with 180, thats why I used it.

Rookie
02-03-2004, 05:17 PM
2/3/04 - ME Squat Day

Clean and Jerk
50 x 1
70 x 1
100 x 1
120 x 1
130 x 1 - PR!!

Todays workout grade: D+

I went to the gym with the intention of attempting a 340 lb deadlift, but these fat lardass women were in there being dumbasses and making way to much noise and I couldn't concentrate. So I went home and worked out in my room, and decided to try clean and jerk for the first time. I hit 130 easy. I should have tried more. Man I wish I would have got to try that deadlift! I am pissed right now. They completley ruined my workout!

John Promise
02-03-2004, 06:42 PM
Clean and Jerks weren't bad, but you should have used the beach whales as motivation to pull 350. You could have even dropped the weights and draw as much attention to yourself as possible...she them concentrate with that! :D

AJ010
02-03-2004, 06:45 PM
Not bad!! But do a real max next time you sissy ;) Just kiddin


Was it a full dip?

Rookie
02-04-2004, 09:46 AM
It wasn't that heavy, so I didn't need to do a full dip. Cleaned it with little effort, then just did like a little push press to get it going, then just pressed it over my head. Wasn't hard at all really. I really should have tried more. Remember when my bench max was 150? Its cool that I can almost get my old bench max pressed overhead.

BPP
02-04-2004, 10:58 AM
stilla nice PR bro!
150 next time :cool:

AJ010
02-04-2004, 01:23 PM
Man i used to be your coach too :( :D

Rookie
02-06-2004, 05:34 PM
2/5/04 - DE Bench Day

Speed Bench Press
100 x 3 (4 sets) - Normal Grip
100 x 3 (4 sets) - Wide Grip
100 x 3 (4 sets) - Close Grip

Push Press
50 x 1
75 x 1
105 x 1
115 x1
130 x1

Lying Tricep Extentions
50x 8
55 x 10 - PR!!

Workout Grade: B

Good Workout. Speed was good. Did some light singles for push press. Got a PR for extentions. My internet is down, I'm updating this from my aunts house. So I don't know when the next time I'll be able to update this.

AJ010
02-06-2004, 05:51 PM
Not bad at all!! Push press looked good, but id really have done 135 so its not all full of plates :)

Are those dumbells are a barbell for extensions though?

Rookie
02-11-2004, 04:00 PM
Originally posted by UnlimitedSteel
Not bad at all!! Push press looked good, but id really have done 135 so its not all full of plates :)

Are those dumbells are a barbell for extensions though?

Thanks. I use a hammer curl bar for the extensions, they are more difficult than a regular barbell I guess. I'll have to try them with a regular bar next time.

Rookie
02-11-2004, 04:01 PM
Well Im back guys! My internet is finally running again. Here are the workouts I did:

On 2/7/04 I did DE Squat Day

Speed Box Squats
50 x 3
70 x 3
90 x 3
100 x 3
90 x 3
70 x 3

Zercher Squats
140 x 6
145 x 12 - PR!!

Workout Grade: C

Pretty good workout. Im going to start doing my speed work in waves now, slowly increasing the weight each week. Got a PR for zercher squats. Zercher squats are one of the most exhausting exercises of all time! I layed on the floor for like 5 minutes after I was done.


On 2/9/04 I did ME Bench Day

Floor Press
120 x 6
140 x 6
160 x 3
185 x 5 - Rep record PR!!

Push Press
100 x 1
120 x 1
130 x 1
140 x 1
145 x 1 - PR!!

Workout Grade B-

Decent workout here. Got 5 reps and maybe could have got 6 with 185 but I didnt want to chance it with no spotter and nowhere to dump the weight. Got a PR for push press.

On 2/10/04 I did ME Squat Day

Box Squats
100 x 6
140 x 6
155 x 6
160 x 12

Stiff Legged Deadlifts (off box)
200 x 20 - PR!!

Workout Grade: B

Good workout here. The gym was closed so I had to workout in my room, which meant I couldn't use more than 200 lbs for anything. I decided that wasnt enough so I did the SLDL's off of a box. The bar never touched the ground, but it almost touched my toes on every rep, so it was a huge ROM. I busted out 20 reps. Not too bad. I wonder how many I could have done with no box!

AJ010
02-11-2004, 05:36 PM
Like i said at FI, you're gettn stronger dude!! Keep up the good work!

Push press and sldls lookin especially good

Fullback_45
02-11-2004, 08:55 PM
Your steadily getting stronger bro! Thats how you do it! Very nice stuff man, especialley those tri's. Im likeing it!

Rookie
02-12-2004, 04:53 PM
Thanks bros!

I'll fill you in on my workout at school in weight training today after Im done doing another lifting session here.

Rookie
02-12-2004, 05:55 PM
2/12/04 - Bench Work

Bench Press
135 x 3
145 x 3
155 x 10 - easy. felt like 135

Dumbell Military Press
30's x 8
40's x 8

Dumbell Bench Press
50's x 8
60's x 8

Flyes
30's x 8

Lying Tricep Extensions (Hammer Curl Bar)
50 x 8
60 x 8

Todays Workout Grade: B

Today we actually got to do the first day of BFS training at school. I think its safe to say that im the strongest one in my class now because I looked around and noone was doing much weight wise in the weight room today. 155 for ten was really easy. Everyone was staring at me while I was doing it. lol they think 155 is a lot of weight.

Fullback_45
02-12-2004, 06:22 PM
Another awsome workout bro! Damn strait, 155 is alot of weight to those who can't lift it an obviously they can't! Be proud! Good work bro.

Rookie
02-12-2004, 06:45 PM
Originally posted by Fullback_45
Another awsome workout bro! Damn strait, 155 is alot of weight to those who can't lift it an obviously they can't! Be proud! Good work bro.

Thanks. The best thing about it was how light 155 felt. I can honestly say it felt like 135 instead of 155 and thats a good sign I guess.

Fullback_45
02-12-2004, 06:52 PM
I know what you mean! That is very nice feeling. Whats your routine for bench look like next week? Time to up the weight bro!

super carpetman
02-12-2004, 06:57 PM
What do they feed kids these days? Look super strong and determined man.

Rookie
02-13-2004, 03:20 PM
Thanks!

Fullback - Well I can either do baord presses, or I can try heavier weight for bench reps and see how that goes (170-180). Im gonna do tate presses for sure, though I keep forgetting to do those. But I agree with you, I gotta raise the weight.

Carpetman - Thanks a lot, I really appreciate it.

BPP
02-13-2004, 03:29 PM
has to be fun being the strongest :)

nice workout bro
keep it up

Rookie
02-13-2004, 03:32 PM
Thanks. Well half of the class is girls, and the rest are dumbass poser bicep curling pussies, so it dosent really say much, but yeah I guess its still kind of nice.

AJ010
02-13-2004, 05:20 PM
Very good workout dude!

Rookie
02-13-2004, 05:39 PM
2/13/04 - Powercleans

Powercleans
95 x 1
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
180 x 1 - PR!!
185 x 0 - So close!

Workout Grade: B

Haha yeah! Got 180 for powercleans! I was very close to getting 185, it touched midway up my chest, but not quite high enough. 180 went very well. I was so excited after I got it. I ain't goin down without a fight, Steel! :cool:

John Promise
02-13-2004, 06:07 PM
Damn! That's a strong clean!

Rookie
02-13-2004, 06:17 PM
Thanks. 180 felt very good, but I added 5 lbs to it, and I just couldnt get it.

John Promise
02-13-2004, 06:39 PM
Okay, but 185 next time...OR ELSE!

AJ010
02-13-2004, 06:43 PM
Originally posted by Rookie
2/13/04 - Powercleans

Powercleans
95 x 1
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
180 x 1 - PR!!
185 x 0 - So close!

Workout Grade: B

Haha yeah! Got 180 for powercleans! I was very close to getting 185, it touched midway up my chest, but not quite high enough. 180 went very well. I was so excited after I got it. I ain't goin down without a fight, Steel! :cool:


Shiiiiiiit!!!!! God damnit you're beatin me by 5lbs now :mad:


I WILL be in the lead again :D

But for real though, nice job.

Rookie
02-14-2004, 12:37 PM
Originally posted by UnlimitedSteel
Shiiiiiiit!!!!! God damnit you're beatin me by 5lbs now :mad:


I WILL be in the lead again :D

But for real though, nice job.

Thanks! I could have sworn 185 was going up while I was doing it though. Maybe it was all in my head?

Fullback_45
02-14-2004, 02:17 PM
Sweet PR! 180 on a powerclean is sweet as hell 200 soon!?!?!?!

Rookie
02-14-2004, 03:51 PM
Originally posted by Fullback_45
Sweet PR! 180 on a powerclean is sweet as hell 200 soon!?!?!?!

Lets hope so!

AJ010
02-14-2004, 06:20 PM
Originally posted by Rookie
Thanks! I could have sworn 185 was going up while I was doing it though. Maybe it was all in my head?

Man, it was definately in your head. I know you can hit 185...and i know i can hit 180. Think i should try 180 next week, 185 next week, or do another oly lift next week?

Rookie
02-16-2004, 04:58 PM
Originally posted by UnlimitedSteel
Man, it was definately in your head. I know you can hit 185...and i know i can hit 180. Think i should try 180 next week, 185 next week, or do another oly lift next week?

Yeah man tear up 180. Remember to get under the weight. That helped me when I got 180.

Rookie
02-16-2004, 04:59 PM
2/16/04 - ME Bench Day

Floor Press
100 x 5
140 x 2
160 x 2
180 x 2
200 x 3 - PR!
170 x 6

Tate Presses
15's x 10
20's x 10
25's x 6
30's x 6 - PR, but form wasn't the greatest

Dumbell Front Delt Raises
10's x 10 (2 sets)
20's x 10

Dumbell Side Delt Raises
10's x 10 (2 sets)

Barbell Rows (with long pause at the very top of each rep)
45 x 10 (2 sets)
95 x 10

Dumbell Rows (with long pause at the very top of each rep)
20's x 10 (2 sets)

Workout Grade: A-

Very nice workout today. I got 200 x 3 for floor presses. Not too good, but floor presses are my weak point. From right after the lift starts, to where it ends is usually where I struggle the most ona regular bench press, so these are hell for me. But they are usually a good indicator of where my regular bench is, because the bottom of the bench is always no sweat for me. Assistance went well. Im doing rows with long pauses at the the top with light weight, and it really gives me a good workout. I think Im going to stick with those. Tates went good as well, hit a PR for those.

AJ010
02-16-2004, 05:30 PM
Fukin awesome work man!!! 200x3 on floor press kicks ass!!!

John Promise
02-16-2004, 05:56 PM
GJ on the floor press. Guess you'll be looking at a new PR next time you max out.

BPP
02-16-2004, 10:05 PM
strong tates and tris bro!!!
its like PR night or somethin, everyones getin em!

Fullback_45
02-17-2004, 12:35 AM
Another good workout for the record. I bet your peers wondered what in the hell you were doing when you were blasting 200x3 out lol. Your cruising for a big bench.

Rookie
02-17-2004, 12:04 PM
Thanks everyone!

Steel - Thanks! Yeah I guess it's alright.

John - Yes definatley I will be shooting for somthing over 200 next time I max!

BPP - Thanks man. Yeah, don't you just love it?

Fullback - Actually I did that workout at home. No school that day for presidents day or somthing, so I had to use my ****ty equipment, and couldnt go higher than 200 cause I only have a standard bar in my room. But that didnt stop me from making PR's.

lol, you guys should see how I have to improvise to do floor presses. I use my end table as a rack, and I lay on the floor with my head under it. But the movment is still exactly the same as If I was using a power rack. The things I'll do to get stronger lol :cool:

AJ010
02-17-2004, 12:20 PM
Thats real dedication bro! :)

And hahaha "yeah i guess its alright" being modest :D

Rookie
02-17-2004, 03:32 PM
Originally posted by UnlimitedSteel
Thats real dedication bro! :)

And hahaha "yeah i guess its alright" being modest :D

Yep, just like Paul Anderson lol :D

Rookie
02-17-2004, 03:34 PM
2/17/03 - Light Squat Work

Squats
100 x 6
140 x 6
170 x 6
170 x 15 - Rep record!

Good Mornings
50 x 10
100 x 10 (2 sets)

Workout Grade: B+

Good short (and light), but sweet workout. Good mornings were almost effortless, becausewhen I try to use heavy weight, it always rolls up my neck. Anyone know how to correct this? Squats were easy as well. The set of 15 felt good. Overall good workout today.

AJ010
02-17-2004, 04:43 PM
Originally posted by Rookie
Yep, just like Paul Anderson lol :D

Haha exactly :D


And nice workout man!!

Squats looked pretty damn good, and the GMs were easy i bet :)

Just put the bar really low and see if that helps ya out on the GMs

Rookie
02-17-2004, 05:01 PM
Originally posted by UnlimitedSteel
Haha exactly :D


And nice workout man!!

Squats looked pretty damn good, and the GMs were easy i bet :)

Just put the bar really low and see if that helps ya out on the GMs

Yep. Rookie, the next Paul Anderson :D lol I wish

I had another 5 good reps in me when I did that set of 15, but I wanted to stay away from failure, and I was short of breath. It sure is hard to breathe with a barbell on your back!

And yeah the goodmornings were a joke, I just wanted to get a feel for them. I will try heavier weight next time and hopefully it wont snap my neck off.

AJ010
02-17-2004, 05:13 PM
Originally posted by Rookie
Yep. Rookie, the next Paul Anderson :D lol I wish

I had another 5 good reps in me when I did that set of 15, but I wanted to stay away from failure, and I was short of breath. It sure is hard to breathe with a barbell on your back!

And yeah the goodmornings were a joke, I just wanted to get a feel for them. I will try heavier weight next time and hopefully it wont snap my neck off.


Hahaha Paul Anderson was a crazy dude....squatted like 450+ in middle school i think! :eek:

And yeah, i hear ya on the squat sets! Damn i hate that problem

And good luck on the good mornings! Be careful though...slowly ease into them at first, like warm up and slowly go down on the warmups...maybe even real sets.

Rookie
02-19-2004, 07:45 PM
Originally posted by UnlimitedSteel
Hahaha Paul Anderson was a crazy dude....squatted like 450+ in middle school i think! :eek:

And yeah, i hear ya on the squat sets! Damn i hate that problem

And good luck on the good mornings! Be careful though...slowly ease into them at first, like warm up and slowly go down on the warmups...maybe even real sets.

Yep, he was a freak.

Thanks for the advice on the GMs. Will do.

Rookie
02-19-2004, 07:49 PM
2/19/04 - DE Bench Day

Speed Bench Press
105 x 3 (4 sets) Normal Grip
105 x 3 (4 sets) Close Grip

Speed Dumbell Bench Press
20's x 10
25's x 10
30's x 10

Dumbell Rows
60's x 6
65's x 6 (2 sets)

Dumbell Military Press
40's x 10

Dumbell Side Delt Raises
15's x 8 (2 sets)

Dumbell Front Delt Raises
15's x 10 (2 sets)

Dumbell Shrugs
65's x 25 - PR!!

Tate Presses
20's x 10
25's x 6
25's x 10 - Rep Record!!

Workout Grade: B

Good workout today. Speed was decent for bench. I thought "If I can do speed BB bench why can't I do speed DB bench?". The DB speed benches were lightning fast though, even faster than the BB bench. Assistance went well. Overall good workout today.

AAARGH! I hate the gay 65 second rule here!

BPP
02-19-2004, 10:40 PM
great PR bruda!!!

next week reppin 30's for tates!!

keep it up bro, lookin good

Rookie
02-20-2004, 03:38 PM
Originally posted by bigpoppaproppy
great PR bruda!!!

next week reppin 30's for tates!!

keep it up bro, lookin good

Thanks! I'll for 30's with tates next week, for good reps not sloppy.

John Promise
02-20-2004, 04:05 PM
Those numbers look a little too good for a B.
An A- at least.

Especially with those strong rows after the bench work.

Rookie
02-21-2004, 12:01 PM
Originally posted by John Promise
Those numbers look a little too good for a B.
An A- at least.

Especially with those strong rows after the bench work.

Thanks bro! But the the "A" workouts are blue :cool:

Nah really I thought it was a B workout. I give it A's when I break a bunch of PR's.

John Promise
02-21-2004, 06:57 PM
Didn't know they were color coded :D

Well, next time make up for it with an A++ workout.

okay?

Fullback_45
02-21-2004, 11:39 PM
Good work bro, everything looked nice and light! Dumbells rows look real good!

Rookie
02-22-2004, 12:45 PM
Thanks bros. I skipped DE squat day because everyone in my family has colds and I just got a cold sore a few days ago, so Im being extra carefull not to catch a cold from them.

But Im gonna tear up the weight monday!

AJ010
02-22-2004, 05:27 PM
Good workout! Never tried speed db presses...but i thought of em yesterday actually! Are they something you will do in the future?

Rookie
02-22-2004, 08:01 PM
Originally posted by UnlimitedSteel
Good workout! Never tried speed db presses...but i thought of em yesterday actually! Are they something you will do in the future?

I dunno. I like them though. I'll keep doing them and see if they make any difference.

AJ010
02-22-2004, 08:08 PM
Good luck with em!

Rookie
02-24-2004, 06:57 PM
2/24/04 - ME Bench Day

Towel Bench
135 x 5
155 x 3
205 x 1 - PR, easy could have done more.

Bench Press
45 x 20
115 x 6
135 x 6
150 x 6
170 x 6 - Rep Record!! (best with this weight was 4 reps before)

Dumbell Incline Bench
45's x 10

Hammer Curls
30's x 10

Dumbell Rows
50's x 6
65's x 6

Tate Presses
15's x 10
20's x 6
30's x 6 - Actually decent reps this time.

Todays Workout Grade: A+

The one deserves an A+. I have a little story:

Yesterday, I did some 3-board presses. I was going to go for 200 for six reps, but I barley managed one! I was pissed for a while, then I realized I only got 2 hours of sleep that night. Yes only 2. So I decided to postpone it until tomorrow. So I did. We did towel benches in weight training class. A towel bench is the equivalent to a one-board press except harder because It's a soft surface and not a hard one to stop on. I was surprised how easy 205 was. Escpesially since I barley ground out 200 for a 3-board the day before. I am confident that I can at least bench 205 now. After school I was feelin good so I decided to go to the gym for more work. I met this really cool guy there who used to play college football, and we talked about lifting while we lifted. Talked about the pussy power rack bicep curlin people, ect...and had a good laugh. So I give this workout an A+ not because the numbers were great, but It was a very refreshing experience, after what happened the night before. Definatley don't try to lift if you only got 2 hours of sleep the night before.

Fullback_45
02-24-2004, 07:30 PM
Damn bro, really nice work. Hell id even give you a 210 bench even maybe. Try it an see soon! Its allways nice to meet new people. Ain't nothing but pricks at my gym, school for that matter. Good job on your reping PR! 2 reps are a big differance!

Rookie
02-24-2004, 07:35 PM
Originally posted by Fullback_45
Damn bro, really nice work. Hell id even give you a 210 bench even maybe. Try it an see soon! Its allways nice to meet new people. Ain't nothing but pricks at my gym, school for that matter. Good job on your reping PR! 2 reps are a big differance!

Thanks man. 210 might be pushing it a bit, but I think 205 is in the bag.

Fullback_45
02-24-2004, 07:47 PM
Who knows man, just got to try that ****! You'r on a BFS routine if i recall? WHen you maxing out next? for the bench.

BPP
02-25-2004, 12:36 PM
very nice workout bro

congrats on nice PRs!

Rookie
02-25-2004, 03:14 PM
Thanks Proppy. And Fullback, I think we max out our lifts in like 4 weeks or somthing.

Julius Peppaz
02-25-2004, 03:50 PM
Originally posted by Rookie
2/24/04 - ME Bench Day

Towel Bench
135 x 5
155 x 3
205 x 1 - PR, easy could have done more.

Bench Press
45 x 20
115 x 6
135 x 6
150 x 6
170 x 6 - Rep Record!! (best with this weight was 4 reps before)

Dumbell Incline Bench
45's x 10

Hammer Curls
30's x 10

Dumbell Rows
50's x 6
65's x 6

Tate Presses
15's x 10
20's x 6
30's x 6 - Actually decent reps this time.

Todays Workout Grade: A+

The one deserves an A+. I have a little story:

Yesterday, I did some 3-board presses. I was going to go for 200 for six reps, but I barley managed one! I was pissed for a while, then I realized I only got 2 hours of sleep that night. Yes only 2. So I decided to postpone it until tomorrow. So I did. We did towel benches in weight training class. A towel bench is the equivalent to a one-board press except harder because It's a soft surface and not a hard one to stop on. I was surprised how easy 205 was. Escpesially since I barley ground out 200 for a 3-board the day before. I am confident that I can at least bench 205 now. After school I was feelin good so I decided to go to the gym for more work. I met this really cool guy there who used to play college football, and we talked about lifting while we lifted. Talked about the pussy power rack bicep curlin people, ect...and had a good laugh. So I give this workout an A+ not because the numbers were great, but It was a very refreshing experience, after what happened the night before. Definatley don't try to lift if you only got 2 hours of sleep the night before.

Very good lookin workout bro, Good job on all your lifts, keep up the hard lifting.

Rookie
02-25-2004, 06:17 PM
Ok I have a big problem with squats that I just discovered today. I have always looked at the floor during squats. So today I tried to fix it by looking up, and it was the most disorienting thing that I have even done lol. I must have gotten used to looking down.

I've came up with a plan to fix this. The main thing thats messing me up is coordination, not strength, so am thinking of taking a very light weight. And doing lots of reps with it to get accustomed to looking up during squats. Like 5 sets of 20-30 reps with a light weight and gradually increase the weight eack week. So what do you all think?

This is very important to me so any advice would be appreciated.

Fullback_45
02-25-2004, 06:33 PM
Hey bro. I know what you mean, I can't look up and squat worth a ****. I look strait ahead just a little up in the mirror, and i find my arch and form is perfect plus i can see myself during the lift. So try looking up and strait.

Rookie
02-25-2004, 07:05 PM
Originally posted by Fullback_45
Hey bro. I know what you mean, I can't look up and squat worth a ****. I look strait ahead just a little up in the mirror, and i find my arch and form is perfect plus i can see myself during the lift. So try looking up and strait.

Alright. Also in weight training class when we were squatting I was using a wide stance PL type squat form and the coach starts runnin his damn loud hick mouth at me in the middle of a set telling me to put my feet close together. That really pissed me off. And to think he is a level 3 certified BFS strength coach....

Fullback_45
02-25-2004, 07:21 PM
WTF????? Fk him man, Squat wide! Use those hips and ham's and blast away at those squats. Last time I heard someone talking about narrow squating they were talking about hitting their quads more for hypertrophy reasons.

Rookie
02-25-2004, 07:28 PM
Originally posted by Fullback_45
WTF????? Fk him man, Squat wide! Use those hips and ham's and blast away at those squats. Last time I heard someone talking about narrow squating they were talking about hitting their quads more for hypertrophy reasons.

My point exactly. I always have used a wide stance for squats and I am even a sumo deadlifter. He is so ignorant and stubborn too. He feels that he has to yell every time he speaks, and he thinks he knows eveything there is to know about weight training. I really respected him until he started telling me to squat like a frickin bodybuilder.

Fullback_45
02-25-2004, 07:34 PM
His information is probabley sufficient enough for those people takeing the class just becuase its a "fun" and dont know what the fk there doing. The guy obviously doesnt know his **** obviously then. I hate it when people are like "yea i wanna get stronger i want to be a bodybuilder" seems like teachers have this attitude to. You try and tell him what your purpose was? My football coach was open to me telling him about board press's and stuff.

AJ010
02-25-2004, 08:29 PM
Kickass towel bench man! how's it feel handling a 45 and 35 nearly the whole ROM?

And id try to explain it to your coach/teacher. That is what i would do anyways.

Rookie
02-26-2004, 04:07 PM
Steel - It felt awesome, pretty easy too. 210 was in the bag for towel bench at least. On a good day (enough sleep, food, ect..) Im sure I can bench 205.

Fullback - Yeah the class label is "Introduction to weight training" so he probably figures close stance is enough for us. But he dosen't know me. I'll be alright, though. I'll just use a bit closer stance but not a very close one. As long as its a little wider than shoulder stance I should be okay. Hes really not a that bad. At least he tells us to push our asses back as far as we can during squats, albeit its really hard to do with a close stance for me, but at least he is an advocate of squats, deads, bench, powercleans, box squats, towel bench, and not cable crossovers and smith machines and kick backs and **** like that.

BTW: My legs are dead from class today because we do these things called "perfect squats" where we use no weight at all not even the bar, and just squat down to exactly parallel, not lower, not higher, exactly parallel, aand hold it there for a long time. My legs are already sore and I did them only 3 hours ago lol. I think they may help me with my squats though. So I'm going to start doing them more.

My leg days are gonna be a helluva lot different than you guys are used to seeing out of me ( a few sets of squats and deads, plus one more exercise). Im going to use a lot more volume and just kill my legs. Its a lot harder to overtrain your legs I guess. So Im going to start training them hard. My upper body strength is better than ever though. Westside is doing my bench a lot of good. But Im going to bring my legs up to par so I can actually get some decent squat numbers. Its gonna take a while (I gotta work on my form) but I figure If Im going to do it at all I might as well do it right.

AJ010
02-26-2004, 04:13 PM
205 would kick ass man!


And by the way, im curious as to what you'd say. We *might* be going to the weight room for PE monday wednesday and friday of next week, and this gives me the option of doing my workout there. I only have half an hour really, so should i just do a fast workout? Or should i just fool around and do nothing? Or for ME Squat just do the good mornings there and 1-2 assistance and do the rest at home?


Its something i just cant figure out.

Rookie
02-26-2004, 04:20 PM
Originally posted by UnlimitedSteel
205 would kick ass man!


And by the way, im curious as to what you'd say. We *might* be going to the weight room for PE monday wednesday and friday of next week, and this gives me the option of doing my workout there. I only have half an hour really, so should i just do a fast workout? Or should i just fool around and do nothing? Or for ME Squat just do the good mornings there and 1-2 assistance and do the rest at home?


Its something i just cant figure out.

Well my school runs on a block schedule, so our classes are an hour and a half. 30 mintues really isn't enough time to me. Especially with all of your freinds distracting you. I save my real workouts for home where I can focus and get the most out of it.

Oh yea, I edited my post above yours, theres more to read.

AJ010
02-26-2004, 04:39 PM
That sounds like a good idea man! The squat hold sounds tough, but could work.


Best of luck man


And i guess ill just goof around there then. I did 135x8 on bench today like nothing again(i had hmmmm a ****load more reps in me :D) so i guess yesterday was just bad

Rookie
02-26-2004, 08:48 PM
2/26/04 - Squat/Deadlift work + Form Perfection

Perfect Squats (Hold at parallel for 10 seconds on each rep)
Bodyweight x 10 (2 sets)
50 x 3 (5 sets)

Squats
100 x 10 (5 sets)

Good Mornings
50 x 10
100 x 10

Deadlifts
225 x 6 (4 sets)

Static DB Holds
65's x 30 seconds (3 sets)

Overall Workout Grade: A

I think Im getting used to looking up during squats quicker than I think! The perfect squats killed my legs. They take a lot out of you thats for sure. I also looked up during deads and It felt pretty good. Am I supposed to look up during deads though? My legs are already feelin this workout.

Fullback_45
02-26-2004, 08:58 PM
REal nice work bro! Nothing like squats to strecht your out and get your feeling great! I had a similar workout, fked around with 225 and it felt awsome. Fun workout bro.

AmateurWrestler
02-27-2004, 11:35 AM
yeah either look up or straight ahead for deadlifts as well, where the head goes, the body will follow

AJ010
02-27-2004, 04:29 PM
Very nice! Looks like fun

John Promise
02-29-2004, 06:47 PM
Damn! Holding it for 10 secs...that had to hurt.

And impresive DLs for so late in the routine.

Overall, looks good.

Rookie
03-01-2004, 09:56 AM
Thanks! I was just workin on form for DL's though, keepin my head up. 225 dosen't really feel heavy.

BPP
03-01-2004, 02:03 PM
not straight ahead, straight aheead tends to be down as well, always look UP UP UP, shawn drills this into my head


nice workout bro

Rookie
03-01-2004, 04:47 PM
3/1/03 - Bench Work

Bench Press
135 x 10
145 x 8
160 x 8

Skull Crushers/CG Speed bench complex (8 skulls, 8 CG speed benches)
50 x 8 (4 sets)

Dumbell Military Press
30's x 12
40's x 12

Seated Cable Rows
130 x 6
100 x 10 (3 sets)

Dumbell Rows
65's x 6 (2 sets)

Dumbell Delt Front/Side Raises
20's x 10

Dumbell Shrugs
65's x 20

Overall Workout Grade: B-

Decent Workout today. Had to do some higher rep stuff cause of BFS at school, but it was still decent. I had more reps in me for bench, but I didn't want to overdo it.

Fullback_45
03-01-2004, 04:52 PM
Really good work bro. Looks like you kept it nice and easy. Shoulders are looking good.

Rookie
03-01-2004, 05:08 PM
Yeah had to follow the BFS schedule and it called for two sets of eight and one of ten for bench, so I kept it easy.

AJ010
03-01-2004, 08:34 PM
Looks like another great workout. How'd that 160x8 bench feel?


Interesting skull crusher/speed bench set up...must have pumped your tris up like crazy!


Keep it up man

Rookie
03-02-2004, 06:58 AM
Thanks. It felt good had ten reps in me. And the skulls/CG bench really did work my tris. I got the idea from Painthrillers journal.

BPP
03-03-2004, 08:54 AM
nice workout bro

John Promise
03-03-2004, 09:07 AM
Nice numbers. 225 soon, right?

Rookie
03-05-2004, 04:45 PM
Hey guys, I havent updated this mainly cause Ive just been following BFS at school, and have been under a lot of stress, family problems, changing schools, ect...Made a few small PRs at school though: I powercleaned 175 for an easy triple, I did 225 x 12 on boxsquats (box about a couple inches above parallel). Nothing much, but its somthing.

Im going to an alternative scholl so I can get caught up on my credits and I have to find a job. Lots of **** happening at once. So training isn't quite as good. But Im thinking about trying Painthrillers bench routine, or a russian bench routine, and maybe the coan-phillipi deadlift routine since that seemed to help steel out big time with his dead.

Does anyone know where I can find painthrillers bench routine, cause I want to check it out.

AmateurWrestler
03-05-2004, 05:01 PM
Originally posted by Rookie
Hey guys, I havent updated this mainly cause Ive just been following BFS at school, and have been under a lot of stress, family problems, changing schools, ect...Made a few small PRs at school though: I powercleaned 175 for an easy triple, I did 225 x 12 on boxsquats (box about a couple inches above parallel). Nothing much, but its somthing.

Im going to an alternative scholl so I can get caught up on my credits and I have to find a job. Lots of **** happening at once. So training isn't quite as good. But Im thinking about trying Painthrillers bench routine, or a russian bench routine, and maybe the coan-phillipi deadlift routine since that seemed to help steel out big time with his dead.

Does anyone know where I can find painthrillers bench routine, cause I want to check it out.


Good work on the prs man thats awesome.

Painthrillers routine is in the first page of his journal.

AJ010
03-05-2004, 07:31 PM
Originally posted by Rookie
Hey guys, I havent updated this mainly cause Ive just been following BFS at school, and have been under a lot of stress, family problems, changing schools, ect...Made a few small PRs at school though: I powercleaned 175 for an easy triple, I did 225 x 12 on boxsquats (box about a couple inches above parallel). Nothing much, but its somthing.

Im going to an alternative scholl so I can get caught up on my credits and I have to find a job. Lots of **** happening at once. So training isn't quite as good. But Im thinking about trying Painthrillers bench routine, or a russian bench routine, and maybe the coan-phillipi deadlift routine since that seemed to help steel out big time with his dead.

Does anyone know where I can find painthrillers bench routine, cause I want to check it out.

DAMN, nice powerclean! Beating me again :(....just you wait! :cool:

Nice box squats too! How'd above parallel feel?

Best of luck with everything man. Def try that Coan/Philippi routine sometime! I had to stop real early on it due to hernia though :(

John Promise
03-07-2004, 04:48 PM
Don't worry about the PRs, they'll be waiting for you when you get your life back in order. **** happens, there's nothing you can do about that. The true test comes in how you deal with it.

GL

Rookie
03-08-2004, 07:24 PM
Originally posted by John Promise
Don't worry about the PRs, they'll be waiting for you when you get your life back in order. **** happens, there's nothing you can do about that. The true test comes in how you deal with it.

GL

Thanks a lot man. Yeah, everything should be back in order soon...



3/8/04 - Day 1 of Painthrillers Bench Routine

Speed Bench
100 x 3 (9 sets)

Bench Press
165 x 4 (2 sets)
175 x 4

Flys
30's x 12 (2 sets)

Tate Presses
20's x 10
25's x 10

Dumbell Rows
55's x 8
65's x 8

Dumbell Military Press
40's x 5 (4 sets)

Overall Workout Grade: C-

Kinda crappy workout today. Gym was way too crowded. I couldn't even do what the program called for me to do because it was so crowded. Intensity wasn't there because everyone was walking around, over, behind eveybody to get their dumbells and I couldnt concentrate. I knew I should have worked out in my room. But I already like the routine, even thought I didnt get everything done, I still feel like I got a good workout. Mark my words, next weeks bench workout will be flawless.

BPP
03-08-2004, 07:36 PM
way to push thru bro

next week will kick ass and take names!!

AJ010
03-08-2004, 08:45 PM
Sweet workout! Keep on pshing through it! When you're done with the routine, 225 bench at least!

Fullback_45
03-08-2004, 09:50 PM
Damn strait bro. Workouts are looking better then ever! I have good feelings about you and this bench routine bro. It gave me 25-35 pounds. Can't wait to see what it does for you. HUGE bumpe about all the people in the gym..........that totalley kills my workout. Your doing awsome bro.

Rookie
03-09-2004, 02:10 PM
Thanks for all of the support guys. I am pretty sore from that workout.

And steel, I have a question about the coan-philippi deadlift routine. Do I use the percentages for my goal or my actual max?

AJ010
03-09-2004, 08:37 PM
Originally posted by Rookie
Thanks for all of the support guys. I am pretty sore from that workout.

And steel, I have a question about the coan-philippi deadlift routine. Do I use the percentages for my goal or my actual max?

You use the percentages for your goal

Rookie
03-10-2004, 03:22 PM
3/10/04 - Day 1 of Coan/Phillipi Deadlift Routine

Deadlifts
255 x 2

Speed Deadlifts
205 x 3 (8 sets)

Stiff-Legged Deadlifts
225 x 8 (2 sets)
245 x 10

Arched Back Good-Mornings
135 x 8
145 x 8
155 x 8 - PR, easy!

Seated Cable Rows
100 x 8 (3 sets)

Underhand Lat Pulldowns
100 x 8
115 x 8
125 x 8

Overall workout grade: B+

Good refreshing workout today! Got everything that the routine wanted me to do done. Deadlifts were a joke. I wonder why the routine only had me do 1 sets of 2 reps with a light weight? Speed deadlifts were awesome, I've never really done them before, but they felt great. I was surprised also about the good mornings. The weight stayed in its place today, and was easy. I guess its time to move on to heavy weights for those now. I did light lat work, because Im still sore from the bench day.

BPP
03-10-2004, 04:27 PM
nice workout bro :cool:

got a link to that routine for DL?

Rookie
03-10-2004, 07:34 PM
Thanks! Heres the link.

http://www.powerpage.net/coanphildead.html

Julius Peppaz
03-10-2004, 10:07 PM
I was thinking of incorporating some of that into my DL work. Hope it goes well for you. Keep us informed about what you think.

Rookie
03-11-2004, 04:23 PM
Thanks. Its going well so far.

Rookie
03-11-2004, 04:24 PM
Well I did some boxsquats at school today. The teacher makes us use boxes that are a couple inches above parallel for some reason...Anyway I did 275 x 10 and It wasnt really that hard. I can probably rep 3 plates. I don't know why Im so much weaker when I go down to paralell. Its only like a 2 inch difference, too.

AJ010
03-11-2004, 07:17 PM
Originally posted by Rookie
Well I did some boxsquats at school today. The teacher makes us use boxes that are a couple inches above parallel for some reason...Anyway I did 275 x 10 and It wasnt really that hard. I can probably rep 3 plates. I don't know why Im so much weaker when I go down to paralell. Its only like a 2 inch difference, too.

Well, thanks for making me feel better about how much harder it is below parallel


275x10 above parallel is still nice though, maybe youre stronger than me at an above parallel squat lol who knows

Keep it up man

AmateurWrestler
03-13-2004, 04:26 AM
Good workout on the box squat rookie, just do what ya need to do and figure out your training, I wish you luck :)

John Promise
03-13-2004, 06:14 PM
Who knows, maybe it's more hips at parallel. Seems I'm pushing forward more when coming out of the hole with parellel box squats.

Rookie
03-15-2004, 03:24 PM
3/15/04 - Powerclean work

Powercleans
135 x 3
155 x 3
175 x 3
185 x 1 - PR!!
190 x 1 - PR!!!! Hell yeah!

Overall Workout Grade: A+!! A-fukin-PLUS!

Did some powerlceans at school today. When I started off with 135, I knew this workout was gonna kick ass. 135 flew up like nothing, I started to get excited, and my adrenaline started pumping. I crushed 185. I also crushed 190. I think I had 195 in me! I am so close to a 200 PC!

BPP
03-15-2004, 03:39 PM
NICE ****IN WORK MAN!!!
AWESOME pr!!!!!

Rookie
03-15-2004, 03:41 PM
Originally posted by bigpoppaproppy
NICE ****IN WORK MAN!!!
AWESOME pr!!!!!

Thanks man. Im so fukin stoked! It must have been those speed DL's last week, cause I felt explosive today even with the 190.

I hope todays bench workout goes as well! Remember: Im still pissed off about how last weeks bench workout went. I haven't forgotten!!!

AJ010
03-15-2004, 04:13 PM
AHHHHHH HOLY ****!!!! NICE ****ING JOB!!!! 200 powerclean in no time!


Damn man, now im gonna have to beat you!!! Just you wait!


By the way, when you do speed box squats sometime, increase the weight every week if you can. It added an inch to my step jump vertical jump so fast!

Rookie
03-15-2004, 04:21 PM
Originally posted by UnlimitedSteel
AHHHHHH HOLY ****!!!! NICE ****ING JOB!!!! 200 powerclean in no time!


Damn man, now im gonna have to beat you!!! Just you wait!


By the way, when you do speed box squats sometime, increase the weight every week if you can. It added an inch to my step jump vertical jump so fast!

Thanks! 200 really snuck up on me! I didnt realize I was this close! Next time 195 will fall, then 2-0-0!!!

Rookie
03-15-2004, 04:23 PM
It was so fukin awesome. At the beginning of this semester, everyone was a little smartass, one kid didnt believe me when I told him I powercleaned 180. Today he saw me do 190! Now im fukin respected in the locker room, no smartass comments, no wise ass attitudes towards me. I showed those pussies!

AJ010
03-15-2004, 05:15 PM
Originally posted by Rookie
It was so fukin awesome. At the beginning of this semester, everyone was a little smartass, one kid didnt believe me when I told him I powercleaned 180. Today he saw me do 190! Now im fukin respected in the locker room, no smartass comments, no wise ass attitudes towards me. I showed those pussies!


Now there ya ****in go!! Show those lil pussies! You're a ****n beast!


200 in no time man...you got that **** easy.

By the way, test your vertical jump and 40 yard dash again. I bet you're much better now

John Promise
03-15-2004, 06:09 PM
Good job with the PR. Your DL numbers must be more competitive then you think.

Rookie
03-15-2004, 07:23 PM
Thanks John and Steel! I don't know about the beast part lol. Im not a beast yet. Yet being the key word.

Rookie
03-15-2004, 07:29 PM
3/15/04 - Day 2 of Painthrillers Bench Routine

Speed Bench Press
95 x 3 (9 sets)

Bench Press
135 x 4
155 x 4
165 x 6

Paused Bench Press
135 x 3 (5 sets)

Flys
35's x 12
25's x 12

Close Grip Bench
100 x 5 (3 sets)
135 x 5 (2 sets)

Side Laterals
20's x 8 (3 sets)

Dumbell Rows
65's x 6 (3 sets)

Hammer Curls
35's x 10

Overall Workout Grade: C

Decided to use lighter weights this workout. There was a problem though, I got fatigued way too fast. I was fatigued after the 165 x 6 set, which didn't go as easily as I would have wanted. Strength wasn't there 100%, which was kind of a dissapointment after the awesome powerclean workout I had today. Im so tired of these weak bench workouts! Oh well. Its only week 2.

Rookie
03-15-2004, 08:10 PM
Im really thinking about doing the russian bench routine instead. I don't think Pains routine was designed with people like me in mind.

I've had success with the Russian Bench routine in the past, so I'm Thinking it may help me now.

Julius Peppaz
03-15-2004, 08:12 PM
Which Russian Bench Routine?

Rookie
03-15-2004, 08:15 PM
Here it is.

http://www.vcs.fayette.k12.il.us/VCHS/academic/pe/weights/russian.html

The cycle starts easily for the first 1.5 weeks but soon becomes very hard - the 6 sets of 6 on 80% of your max is a real killer. But, since the increments are gradual, you are soon doing sets you thought were impossible when you first converted the percentages to kgs/lbs. Then the poundages go up and the sets and reps come down, and it seems to get easier both physically and mentally.

Julius Peppaz
03-15-2004, 08:19 PM
Have you tried it out before?

Julius Peppaz
03-15-2004, 08:22 PM
Do you work the % +50 lbs to ur bench?

Rookie
03-15-2004, 08:37 PM
No you base the percents from your current max. And yeah Ive tried it before and it worked pretty well.

Fullback_45
03-15-2004, 08:55 PM
AWSOME JOB ON THAT PC!!!! THATS HOW YOU FKING EARN RESPECT! Live it up! Your bench workouts will get better bro! You should start seeing big PR's in another 2 or 3 weeks. Hang in there man, the workouts are looking very good.

Julius Peppaz
03-16-2004, 10:23 AM
why's it say add 50 lbs in 6 week? :) Anyways, that program looks badass from a 3x3 routine w/ extra days of course ;)

I will be looking into modifying it and trying it after my current one is killed!!!

Rookie
03-18-2004, 06:39 PM
3/18/04 - Day 2 of Coan/Phillipi Deadlift Routine

Deadlifts
265 x 2

Speed Deadlifts
215 x 3 (8 sets)

Stiff-Legged Deadlifts
225 x 8
245 x 8

Good Mornings
135 x 8
165 x 8 - Easy, PR!!

Lat Pulldowns
100 x 8

Seated Cable Rows
100 x 8

Overall Workout Grade: B

Good workout today. I worked really hard to make sure it was all it could be. I poured every ounce of my effort and willpower on those speed deadlifts, making sure I was pulling them as fast and explosivley as I possibly could, going down fast, and exploding up with the weight. lol I was so focused I couldn't even see my surroundings clearly while I was in the middle of the sets of speed DLs. The SLDL's were killer after eight sets of those speed DL's. The good-mornings took even more out of me. But I loved it!

AmateurWrestler
03-18-2004, 07:12 PM
Just a question for ya.......why do you do the speed deadlifts in a set of three as opposed to a single like it is recommended in westside articles? Im not flaming, just curious. BTW that powerclean is pretty ****ing nice my friend.

Rookie
03-18-2004, 07:17 PM
Originally posted by AmateurWrestler
Just a question for ya.......why do you do the speed deadlifts in a set of three as opposed to a single like it is recommended in westside articles? Im not flaming, just curious. BTW that powerclean is pretty ****ing nice my friend.

Thats what the routine calls for. Thanks Im really happy about my powerclean, Im hoping to get 200 somtime soon.

Heres the link to the DL program:

http://www.powerpage.net/coanphildead.html

Julius Peppaz
03-18-2004, 10:11 PM
I do speed dead dbls or triples too, i like slamming weight against the ground!

Rookie
03-19-2004, 03:35 PM
At school I box squatted 315 for 6 reps, and it wasnt to failure either. box was an inch above parallel though, but It felt great to have that much weight on my back! They werent bad either. I even thought about trying 4 plates (405) for one rep, but I decided not to.

AJ010
03-19-2004, 06:00 PM
Dude, nice job! Even if it was above parallel, that is nice! Very nice! Man ive gotta get my suckass squat up to par :-/

Rookie
03-19-2004, 07:23 PM
Originally posted by UnlimitedSteel
Dude, nice job! Even if it was above parallel, that is nice! Very nice! Man ive gotta get my suckass squat up to par :-/

You are doing fine man. You are close to a 300 lb full squat :confused:

Fullback_45
03-19-2004, 07:28 PM
Sweet GM's!!!! Those box squats are fking awsome bro! You really are developeing some hardcore power/streangth here man. Im sincerely impressed man. Awsome work here.

Rookie
03-19-2004, 08:03 PM
Originally posted by Fullback_45
Sweet GM's!!!! Those box squats are fking awsome bro! You really are developeing some hardcore power/streangth here man. Im sincerely impressed man. Awsome work here.

Thanks a lot man!! That really motivates me!

The box squats felt really great.

Fullback_45
03-19-2004, 08:26 PM
Hell yea Rookie! You'r on top of your game. Get your ass back in that power rack and feel like the Iron Warrior you'r really turning out to be.

AJ010
03-20-2004, 08:55 AM
Originally posted by Rookie
You are doing fine man. You are close to a 300 lb full squat :confused:

Yeah i know, yesterday i was just feeling bad. I want 315 so bad man, but then once i get that im just gonna want more and more.

Rookie
03-21-2004, 03:59 PM
Fullback- Thanks bro!!! I was on fire when I was doing those box squats! I felt like I could have full squated 300 for 1 rep. The box was only an inch above parallel, I might have been able to do it. I think I may try it next time.

Steel - Yeah its because were addicted!! And thats a good thing.

John Promise
03-21-2004, 04:45 PM
LOL Hard to read through these threads when I'm really into this Counting Crows bootleg I have playing.

Deads look good...especially the SLDLs mid routine.

Box squat is impressive too...even if it's slightly above parallel.

Rookie
03-21-2004, 04:46 PM
Originally posted by John Promise
LOL Hard to read through these threads when I'm really into this Counting Crows bootleg I have playing.

Deads look good...especially the SLDLs mid routine.

Box squat is impressive too...even if it's slightly above parallel.

THanks. I may try a 250+ full squat in the near future.

Rookie
03-22-2004, 10:12 PM
Well guys I hurt my wrist at paintball today, I fell forward, plams broke my fall. I got home, tried to do day 1 of russian bench routine, and my wrist hurts like a bitch when I hold a barbell when I try to bench. I tired doing some DB inclines and my wrist felt fine. Im not worried though. Maybe this is a sign for me to work my incline more, since it is my weak point on bench. So Im just going to follow the same russian program with the same sets and reps, but only for incline DB bench until my wrist gets better.

AmateurWrestler
03-22-2004, 10:15 PM
Originally posted by Rookie
Well guys I hurt my wrist at paintball today, I fell forward, plams broke my fall. I got home, tried to do day 1 of russian bench routine, and my wrist hurts like a bitch when I hold a barbell when I try to bench. I tired doing some DB inclines and my wrist felt fine. Im not worried though. Maybe this is a sign for me to work my incline more, since it is my weak point on bench. So Im just going to follow the same russian program with the same sets and reps, but only for incline DB bench until my wrist gets better.

That sucks bro, but like you said, take it as a sign to work that incline and just ice the hell out of that wrist in the meantime. :)

Rookie
03-22-2004, 10:41 PM
Originally posted by AmateurWrestler
That sucks bro, but like you said, take it as a sign to work that incline and just ice the hell out of that wrist in the meantime. :)

Yeah I don't think its that serious. I need to work my incline anyway, so its no big deal...

BPP
03-22-2004, 10:53 PM
sounds good bro
ice it anyway :cool:

Julius Peppaz
03-22-2004, 11:33 PM
Originally posted by Rookie
Well guys I hurt my wrist at paintball today, I fell forward, plams broke my fall. I got home, tried to do day 1 of russian bench routine, and my wrist hurts like a bitch when I hold a barbell when I try to bench. I tired doing some DB inclines and my wrist felt fine. Im not worried though. Maybe this is a sign for me to work my incline more, since it is my weak point on bench. So Im just going to follow the same russian program with the same sets and reps, but only for incline DB bench until my wrist gets better.

Is it just your wrist joints bothering you?

AJ010
03-23-2004, 01:31 PM
Originally posted by Rookie
Fullback- Thanks bro!!! I was on fire when I was doing those box squats! I felt like I could have full squated 300 for 1 rep. The box was only an inch above parallel, I might have been able to do it. I think I may try it next time.

Steel - Yeah its because were addicted!! And thats a good thing.

Hell yeah man exactly!

And best of luck with your wrist :cool:

Rookie
03-23-2004, 03:35 PM
Originally posted by Julius Peppaz
Is it just your wrist joints bothering you?

Yeah its definatley the joint. I cant bend it back (like your hands would be if you were doing a push up) or it hurts.

AJ010
03-23-2004, 03:44 PM
I've had that pain before....its minor i think. Just rest it i guess...maybe ice it if you feel the need

John Promise
03-23-2004, 03:50 PM
Did the same thing years ago. Ran down a hill, but started losing balance. Jumped the last couple of feet rather than fall forward, and landed on my hands and knees. Wrists hurt like a bitch, but I got over it.

Comes back every now and then, but like you said, only certain movements bother it. As long as you avoid those movements, it should get better.

Rookie
03-23-2004, 05:32 PM
Originally posted by John Promise
Did the same thing years ago. Ran down a hill, but started losing balance. Jumped the last couple of feet rather than fall forward, and landed on my hands and knees. Wrists hurt like a bitch, but I got over it.

Comes back every now and then, but like you said, only certain movements bother it. As long as you avoid those movements, it should get better.

How long did it take you to recover?

AMG
03-23-2004, 10:44 PM
Resting it is the best thing you can do.

Ashford
03-24-2004, 02:14 PM
Good job on the PR. It always feels good to lift more than you have before! :D

Rookie
03-24-2004, 05:06 PM
3/24/04 - Russian Bench Routine (incline DB's)

Incline Dumbell Press
45's x 3 (8 sets)

Overall Workout Grade: B

Short, but sweet workout today. The incline DB presses were EASY! Very easy. So easy, that I did 8 sets instead of the suggested 6 sets. And I used a much higher incline than I normally do, too. Wrist feels better today.

Julius Peppaz
03-24-2004, 05:12 PM
Originally posted by Rookie
3/24/04 - Russian Bench Routine (incline DB's)

Incline Dumbell Press
45's x 3 (8 sets)

Overall Workout Grade: B

Short, but sweet workout today. The incline DB presses were EASY! Very easy. So easy, that I did 8 sets instead of the suggested 6 sets. And I used a much higher incline than I normally do, too. Wrist feels better today.

The russian bench routine is awesome, when I start it up in afew months I'm going all ****ing out. Gonna be sick ****.

Rookie
03-25-2004, 06:08 PM
3/25/04 - Deadlift work at school

Hex Bar Deadlifts
225 x 5
265 x 3
315 x 3
355 x 1
365 x 1
370 x 1 - PR!!!!!

Overall Workout Grade: A+

I decided since It was the last day I was going to be using my schools weightroom, I might as well do somthing. So I decided to see how much I could deadlift with a hex bar. Worked my way up to heaveir sets, 315 went up like nuthin, 365 was a challenge, but I decided to push it to the limit and throw on five more lbs lol. 370 went up better than 365 did.

AJ010
03-25-2004, 06:24 PM
Nice hex bar dead man! How much easier do these feel for you than straight bar? with your powerclean your straight bar dead might be 350+ seriously!

Sam Arias
03-25-2004, 06:32 PM
Impressive lifts. Looks like you might be in the race to 405.
:cool:

Rookie
03-25-2004, 06:51 PM
Thanks!

Steel - Thanks man! Im not sure on how easy they feel compared to straight bar. I know it is a helluva lot easier to grip the hex bar than the straight bar, for one, the knurling is so much easier to grip onto. Yeah I honestly think that I can do more than 330 on a straight bar. I dunno how much though. 370 wasn't my true max for hex bar, though. It went up well, too easy for an absolute max. May have gotten 385 for hex bar...

Sam Arias - Thanks. I don't think I can beat Fullback to 405 though, I think he probably has the capability to do 405 in him right now.

AJ010
03-25-2004, 07:31 PM
Damn man, you definately have a shot in the race to 405. Fullback might win, but dont give up. Me, you, john(sam), and amateur are all about tied in the deadlift, so its good competition :cool:

Fullback_45
03-25-2004, 07:39 PM
HELL YEA ROOKIE! SOLID WORK! Way to sock it to all those ***s in the weightroom who no doubt watched you rip that siht to peaces! Def your in the race. Who knows.............I might get hit my a car and enver DL again lol. Real nice bro, your turning into one strong motherfk!

Rookie
03-26-2004, 04:12 PM
Originally posted by Fullback_45
HELL YEA ROOKIE! SOLID WORK! Way to sock it to all those ***s in the weightroom who no doubt watched you rip that siht to peaces! Def your in the race. Who knows.............I might get hit my a car and enver DL again lol. Real nice bro, your turning into one strong motherfk!

Thanks a lot bro!! Yeah I definatley showed those pussies. There was this kid in there with imaginary lat syndrome (no lats, but walks with his arms all flared out sideways) trying to stare me down at the beginning of class. After I got done deadlifting he wouldnt make eye contact lol.

Heres todays workout:




3/26/04 - Day 1 of Russian Bench Routine

Bench Press
160 x 2 (6 sets)

Overall Workout Grade: B-

Wrist feels great today, so I went back to regular BB bench for the russian bench routine. Feels great to be benching again.

AmateurWrestler
03-27-2004, 03:18 AM
Kickass trap bar deadlift! I may have to give them a shot sometime. How much does the bar weigh?

Rookie
03-27-2004, 01:44 PM
Originally posted by AmateurWrestler
Kickass trap bar deadlift! I may have to give them a shot sometime. How much does the bar weigh?

Depends of what kind of bar you used. Mine was 75 lbs.

BPP
03-27-2004, 03:00 PM
nice!

:cool:


405 is right there bro, TAKE IT

AJ010
03-27-2004, 07:01 PM
What do you think you're benching now? What do you expect to hit when you finish the routine?

Fullback_45
03-27-2004, 07:03 PM
Originally posted by UnlimitedSteel
What do you think you're benching now? What do you expect to hit when you finish the routine?

Bump!?

Rookie
03-28-2004, 01:29 PM
Im probably benching about 205 right now. Im not putting limits on my goals from now on. Im just going to get as much as possibly can out of the routine.

healthy n_fit
03-28-2004, 07:13 PM
Rookie
Message Board King



Registered: Jul 2002
Posts: 1059
Re: Read

quote:
--------------------------------------------------------------------------------


Haha, sure.

Well, 3x3 info can be found here:http://www.deepsquatter.com/strength/archives/korte.htm

Russian Bench Rioutine can be found here:http://www.vcs.fayette.k12.il.us/VC...ts/russian.html

3x3 works really well overall i hear, and beginners can do it too. it can add usally 50lbs to your total in 8 weeks. The Russian Bench Routine is designed mostly for the bench, but you can also do squatting and deadlifting suring this time. this routine is concentrated mostly on flat press and incline press, with percents changing each week, like 3x3. Itll really help your bench.

I'll help you more after you PM me back.

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



Good articles. I really understand the Russian Bench program now, and it looks like it could work. 3x3 looks a little more complicated, what with the 'competition phase' and all. (Im not gonna compete any time soon).

I think I should go with the Russian program. It says you can use the same template for squats and deads, too.

So do you think I should go with the Russian program?

Im leaving the decision up to you, coach.







Hahaha remember those days, trainee :D

AmateurWrestler
03-28-2004, 09:49 PM
Haha, Coach Fit, what a flamewad. :D You've set some sweet goals! Now get after them!

Rookie
03-28-2004, 10:22 PM
Originally posted by healthy n'fit
Rookie
Message Board King



Registered: Jul 2002
Posts: 1059
Re: Read

quote:
--------------------------------------------------------------------------------


Haha, sure.

Well, 3x3 info can be found here:http://www.deepsquatter.com/strength/archives/korte.htm

Russian Bench Rioutine can be found here:http://www.vcs.fayette.k12.il.us/VC...ts/russian.html

3x3 works really well overall i hear, and beginners can do it too. it can add usally 50lbs to your total in 8 weeks. The Russian Bench Routine is designed mostly for the bench, but you can also do squatting and deadlifting suring this time. this routine is concentrated mostly on flat press and incline press, with percents changing each week, like 3x3. Itll really help your bench.

I'll help you more after you PM me back.

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



Good articles. I really understand the Russian Bench program now, and it looks like it could work. 3x3 looks a little more complicated, what with the 'competition phase' and all. (Im not gonna compete any time soon).

I think I should go with the Russian program. It says you can use the same template for squats and deads, too.

So do you think I should go with the Russian program?

Im leaving the decision up to you, coach.







Hahaha remember those days, trainee :D

Haha was that from an old PM, you saved it? lol @ coach fit :D

Those were the days.

AJ010
03-29-2004, 01:28 PM
Originally posted by Rookie
Haha was that from an old PM, you saved it? lol @ coach fit :D

Those were the days.


Hahaha yeah man, i didnt delete my PMs


:D

Rookie
03-29-2004, 01:50 PM
Well Im not posting todays bench workout, as It went terribly. I am so frustrated with my bench right now, I cant even describe it in words.....

I don't know what the hell I should do. Everything I try never seems to work anymore. I can break a 200 lb bench for the life of me. I tried benching 205, but failed. I am soooooo pissed. My deadlift is going up great, my squat is coming decently too. But my bench fukin sucks.

I AM SO PISSED RIGHT NOW!!! I DON"T KNOW WHAT TO DO DAMMIT! MY BENCH HAS BEEN THE SAME SINCE FUKIN NOVEMBER OF LAST YEAR!

AJ010
03-29-2004, 01:58 PM
Originally posted by Rookie
Well Im not posting todays bench workout, as It went terribly. I am so frustrated with my bench right now, I cant even describe it in words.....

I don't know what the hell I should do. Everything I try never seems to work anymore. I can break a 200 lb bench for the life of me. I tried benching 205, but failed. I am soooooo pissed. My deadlift is going up great, my squat is coming decently too. But my bench fukin sucks.

I AM SO PISSED RIGHT NOW!!! I DON"T KNOW WHAT TO DO DAMMIT! MY BENCH HAS BEEN THE SAME SINCE FUKIN NOVEMBER OF LAST YEAR!


Guess its time i try to help again ha.

Well man, i know me telling you not to worry wont work that well, so id say to just not max the bench for a while. Why did you even try 205 today anyways? I remember when i benched 205....then i couldnt do it again. It was only once i started westside again that i hit 210 close grip for a huge PR.


I just think you need more time before maxing....did you even get to the end of the russian bench routine yet?

Rookie
03-29-2004, 02:15 PM
Originally posted by UnlimitedSteel
Guess its time i try to help again ha.

Well man, i know me telling you not to worry wont work that well, so id say to just not max the bench for a while. Why did you even try 205 today anyways? I remember when i benched 205....then i couldnt do it again. It was only once i started westside again that i hit 210 close grip for a huge PR.


I just think you need more time before maxing....did you even get to the end of the russian bench routine yet?

Yeah, I haven't fired you yet. You're still my coach.

Could you get me the word document that has your current westidie routine on it? I want to check it out. It obviously kicked ass for you.

AJ010
03-29-2004, 02:21 PM
Originally posted by Rookie
Yeah, I haven't fired you yet. You're still my coach.

Could you get me the word document that has your current westidie routine on it? I want to check it out. It obviously kicked ass for you.


Glad to hear it :cool:


Check your PMs

Fullback_45
03-29-2004, 07:44 PM
I know exactley waht you mean bro....................EXACTLEY what you mean. Bump on what Steel said and takeing more time between max's and going heavy. Sometimes just throwing something light on the bar. Maybe you should try something totalley different then what you've ben doing. Diversity is key. Take some light days, don't worry about it and it'll rise bro, no sweat.

AmateurWrestler
03-29-2004, 11:55 PM
Something that got me over the hump was DB presses. After three weeks of 3 sets of flat and incline db presses to failure with the reps under 6 my bench went from 205-220 in three weeks time. Give 'er a go. :)

Rookie
03-30-2004, 04:21 PM
Thanks for all of the support everyone! But don't worry. Steel hooked me up with his kickass routine thats hes on currently.

DB15
03-31-2004, 12:04 PM
Originally posted by Rookie
Thanks for all of the support everyone! But don't worry. Steel hooked me up with his kickass routine thats hes on currently.

Do post

Rookie
03-31-2004, 02:15 PM
3/31/04 - Week 3 Of Coan/Phillipi Deadlift Routine

Deadlifts
290 x 2 - Easy. Very clean lifts.

Speed Deadlifts
240 x 3 (6 sets)

Overall Workout Grade: B

I threw up for the first time during a workout today. :cool: It was after I got done with the speed deadlifts. I felt somthing coming up, so I rushed to the bathroom and threw up. Thats why the workout looks a little short. I was trying so fukin hard on the speed DL's though, exploding up like a mother****er, thats probably why I threw up. All is well, though. The 290 x 2 was a breeze. Expect to see the rest of the workout in later hours from me! :cool:

Julius Peppaz
03-31-2004, 03:59 PM
I hope you are eating extra today since u threw up :D

AJ010
03-31-2004, 04:27 PM
Damn nice workout! The pulls looked good!



Pretty intense routine eh? :D

Sam Arias
03-31-2004, 05:14 PM
Speed DL with 240??? No wonder you puked.
:cool:

Rookie
04-01-2004, 10:39 PM
Thanks for the support everyone!!


4/1/04 - ME Bench Day

Ghetto Floor Press
100 x 10
140 x 5
170 x 5
190 x 1
205 x 1 - PR!!

Close Grip Bench
135 x 6 (4 sets)

Miltary Press
80 x6
85 x 6
95 x 6 (2 sets)

Ghetto Dips (much wider grip than normal)
BW x 6 (4 sets)

Overall Workout Grade: B

Pretty good workout today. I stopped at 205 for a floor press, because of my fear of getting stuck with nowhere to dump the weight in case I can't get it up. Id say there was an 80% chance of me getting 210. Plus, I have to use a side table as a powerrack for floor press. I used the handles of a treadmill to do dips on.

Fullback_45
04-01-2004, 11:20 PM
Thats pretty hardcore bro, you pukeing over deads! Way to go all out, thats what it takes sometimes! Fk man thins are looking extremeley strong. Especialley that floorpress damn! Way to improvise those floors and dips lol.

Julius Peppaz
04-02-2004, 10:16 AM
Originally posted by Rookie
Thanks for the support everyone!!


4/1/04 - ME Bench Day

Ghetto Floor Press
100 x 10
140 x 5
170 x 5
190 x 1
205 x 1 - PR!!

Close Grip Bench
135 x 6 (4 sets)

Miltary Press
80 x6
85 x 6
95 x 6 (2 sets)

Ghetto Dips (much wider grip than normal)
BW x 6 (4 sets)

Overall Workout Grade: B

Pretty good workout today. I stopped at 205 for a floor press, because of my fear of getting stuck with nowhere to dump the weight in case I can't get it up. Id say there was an 80% chance of me getting 210. Plus, I have to use a side table as a powerrack for floor press. I used the handles of a treadmill to do dips on.

lol what is the ghetto floor press?

Rookie
04-02-2004, 11:58 AM
Originally posted by Julius Peppaz
lol what is the ghetto floor press?

Using somthing other than a powerrack for a powerrack while doing them. I used my side table. I just put the barbell on the table, lay down, put my head under the table to get as close to powerrack like as possible, press off the table, bring barbell down, then push back up. Its really like doing 1 and 1/2 reps just to do one when you do ghetto floor presses.

LOL Just wait till you see my ghetto board presses, or should I say plate presses!

AJ010
04-03-2004, 12:54 PM
Nice ghetto floor presses!!! Very nice! Howd it feel finally fkin up 205?



What are ghetto dips though?

Rookie
04-03-2004, 05:49 PM
Originally posted by UnlimitedSteel
Nice ghetto floor presses!!! Very nice! Howd it feel finally fkin up 205?



What are ghetto dips though?

Thanks. 205 wasnt bad really. Ghetto dips are using the treadmill railing instead of a dip bar thingy.

Julius Peppaz
04-03-2004, 06:02 PM
holy ****, those are seriously ****ing ghetto dips!!

AJ010
04-03-2004, 06:48 PM
Originally posted by Rookie
Thanks. 205 wasnt bad really. Ghetto dips are using the treadmill railing instead of a dip bar thingy.


Yeah man, 225 in no time!


And dude, that seriously is ghetto. I thought reverse hypers with my dip machine was ghetto but damn man you just beat that!

AmateurWrestler
04-04-2004, 01:21 AM
good work on the floor press bro! You will bench 225 in no freakin time! :)

Rookie
04-05-2004, 09:45 PM
4/5/04 - DE Bench Day

Speed Bench Press
100 x 3 (6 sets, CG,WG,NG)

Close Grip Rack lockouts
135 x 3
185 x 3
225 x 3

Tricep Extensions
45 x 6
65 x 6
70 x 6

Dumbell Front Raises
15's x 6
20's x 6
25's x 6

Barbell Curls
75 x 8 (3 sets) - Havent done these in forever

Overall Workout Grade: B-

Speed was good on the benches. Decided to take it easy on CG rack lockouts. They were nice and smooth, felt good. The ROM for them was probably 6-7 inches or so. Sorry I haven't been checking all of the journals, Ive been really busy tryin to juggle switching schools, finding a job, and training all at the same time.

BPP
04-05-2004, 10:11 PM
switchin schools??

no worris bro, just keep trainin and get life in order

nice workout :cool:

John Promise
04-07-2004, 03:49 PM
Don't worry about us. GL with the new school and everything.

Rookie
04-07-2004, 06:50 PM
Thanks guys.

Thanks!

4/7/04 - Week 4 of Coan/Phillipi Deadlift Routine

Deadlifts
305 x 2

Speed Deadlifts
255 x 3 (6 sets)

Good-Mornings
135 x 8
155 x 8
170 x 8 - PR!!

Stiff Legged Deadlifts
135 x 8
225 x 6
275 x 4 - Lower back and hams were dead at this point.

Overall Workout Grade: B

Decent workout today. Deadlifts went up okay. Speed deadlifts were killer. Doing speed DL's with almost 80% percent of your max aint that easy lol. Good mornings went well. Stiff legged deadlifts were so killer after all of the other ****. It gets lighter next week, but quickly gets much heavier. Heres how Its planned:

Next week: 270 x 3 (3 sets)
Week 6: 305 x 2
Week 7: 320 x 2
Week 8: 325 x 1
Week 9: 330 x 1
Week 10: 340 x 1
Week 11: MAXOUT

Hopefully everything will go down.

AJ010
04-07-2004, 06:59 PM
Keep up the sick work man! You have nowhere to go but UP! Fkin nice **** man!!!

Fullback_45
04-08-2004, 12:47 AM
Nice ass SLDL's! Pulls look strong, everything is looking great. 370 here you come!

John Promise
04-08-2004, 04:02 AM
Looks good and at least you didn't puke this time.

AJ010
04-08-2004, 11:03 AM
Originally posted by Fullback_45
Nice ass SLDL's! Pulls look strong, everything is looking great. 370 here you come!


You said 370 for a reason didnt you....(more than me less than you)



:D :D


Hahaha just messin wit ya man

Fullback_45
04-08-2004, 12:34 PM
LOL, nah dude, i read your sig lol. Lol i couldnt let someone 50 pounds lighter pull more then me, i woudlnt be able to live withmyseklf! So i got 10 pounds on ya this week,...........that isnt siht lol

AJ010
04-08-2004, 12:48 PM
Originally posted by Fullback_45
LOL, nah dude, i read your sig lol. Lol i couldnt let someone 50 pounds lighter pull more then me, i woudlnt be able to live withmyseklf! So i got 10 pounds on ya this week,...........that isnt siht lol

Hahaha fair enough


When are ya gonna max again?

BPP
04-08-2004, 05:11 PM
man, i cant wait to try that DL routine!! looks badass

keep it up bro, you're gonna SMOKE your old max

Rookie
04-10-2004, 02:46 PM
Thanks for all of the support everyone.

But I have some very bad news. I broke my left wrist in a car accident on friday. Everyone else in the car got out fine. I was the only one who got injured. This really pisses me off. It seems like I can never catch a break. Who knows when I'll be able to lift again. Doc says it will be at least 12 weeks before I will be able to any type of activity involving my wrist, and even then, I have to be carefull. It was some of the worst pain Ive ever felt, so I immideatley knew somthing was wrong. You have no idea how dicsouraging this is. . I guess all I'll be alble to do is situps, some running, and conditioning stuff for a while. When stuff like this happens it really makes me think about wether or not I was meant to lift. And I always think about quitting. But, Im never gonna quit. Im going to do all I can can even with a broken wrist. Im going to get super conditioned and get into the best shape of my life. THen afetr my wrist heals I can hopefully start getting some more PRs.....

John Promise
04-10-2004, 04:43 PM
That ****ing sucks. Kid at work broke his wrist in a skiing accident. After a couple years, he said free weights still bothered his wrist. Probably didn't rehab the thing.

Take it easy. Take it slow and easy when you get back. And keep us updated.

Good luck to ya.

:(

Fullback_45
04-10-2004, 05:40 PM
DAMN FKING RIGHT ROOKIE! "Never going to quite" You've come along way bro, a damn long way and your going to go alot farther. **** like this you can't help man. I mean, people tear there pecs, hsoulders, get hernias such as steel and bounce back stronger then ever. You'r no different. Hang in there and heal right and see you back in the gym bro!

Rookie
04-10-2004, 06:06 PM
Thanks for all of the encouragment and kind words. I really appreciate it. I hope that I wont have problems with it when I return. I am going to do some running, maybe some plyometrics and other exercises to get me conditioned. I will be in such badass shape when I return, I guarantee it! I have to look at the bright side of things. Maybe this is a sign for me to get in better shape.

Fullback_45
04-10-2004, 06:11 PM
Who knows, just work on your speed, get conditioned, become fast as a fk, all part of total athletisiscm. I hurt my wrist really bad in football a year ago and now i can't move it all the way and it hurts like a bitch, esp right now. Can't even do pushups because it doenst bend all the way back. Just heal it right and do as the doc says and get some sprints in man, you'r going to be just fine.

John Promise
04-10-2004, 07:46 PM
That's the spirit Rookie.

Reminds me of one of those out of shape old guys in the gym. One night listened to him tell his friend that he broke his arm once and continued training the other...by the time his cast came off, his arms were way out of proportion...dumbass :D

AJ010
04-10-2004, 10:02 PM
Rookie: You can pull through this man. I know you can. I've had all sorts of injuries but i roll back stronger than ever. I know you will too





Steel

AmateurWrestler
04-11-2004, 12:38 AM
Keep your head up bro, you'll heal up and be better than ever!

Rookie
04-12-2004, 09:23 PM
Thanks everyone. All of this time off lifting has given me a lot to think about. I've been researching at elitefts.com, and have learned a lot. I can't believe I was missing so much:

1.) Hardly ever worked my lats consistantly (huge issue on bench)
2.) Never tried to perfect my form on the bench by utilizing an arch
3.) Never did any GPP consistantly (I'm too out of shape)
4.) Never changed up DE squat weight
5.) Used too high of a percentage for all DE work
6.) Never focused enough on assistance work

I believe thats only scrartching the surface of thing that I was doing wrong. No wonder my progress was slowing down. WHen I return to lifting, I will make sure to treat ALL aspects of powerlifting with equal priority. I realize now that I wasn't harnessing my potential. Gotta wait till my damn wrist heals, though.

Fullback_45
04-12-2004, 09:34 PM
FK bro, I should of pointed osme of those things out. I was always looking at your numbers and PR's instead of your actual routine! This brings me to my own attention...........I DO NO AB WORK! Nows the perfect time to research and create an ultimate long term goal bro! One big learning experience i guess you could say.

Rookie
04-12-2004, 09:37 PM
Damn. Theres another one. I did no ab work either.

But its good that I realize these things now, so I can correct them in the future. But I won't have to worry about being out of shape when I'm done, so I might as well cross that one off the list.

Fullback_45
04-12-2004, 09:45 PM
How about boards and chains this time around aswell?

AJ010
04-13-2004, 07:22 AM
At least you're figuring out what needs to be changed now man! That is going to help you big time when you return, which wont be too long!

Julius Peppaz
04-13-2004, 10:11 AM
Originally posted by Fullback_45
How about boards and chains this time around aswell?

yes lots of boards,chains, bands!!

AmateurWrestler
04-13-2004, 07:40 PM
Keep your spirits up and hit whatever you can hard! Rock it rook! :D

Rookie
04-15-2004, 06:51 PM
Thanks everyone!

4/15/04 - Conditioning

1 Mile Run: 5:54 - PR!!

Broomstick Squats: 110 reps (2 sets)

Backward Running: 10 minutes

Better workout than last time. Got a quicker mile time and just felt better in general.

AJ010
04-15-2004, 07:06 PM
You beat my best mile by 5 seconds....nice job :cool:


I hate distance, im a sprinter lol

Rookie
04-15-2004, 07:10 PM
Originally posted by UnlimitedSteel
You beat my best mile by 5 seconds....nice job :cool:


I hate distance, im a sprinter lol

Thanks. I guess Im a sprinter and a distance runner. My 40 yd dash is somthing like 4.6 I think. Ive also been thinking about going completley OLY and drop powerlifting since I seem to make easy progress for the powerclean. But thats just thinking. I doubt it will actually happen.

BPP
04-15-2004, 07:20 PM
do it bro

you want better running and more power? drop everything(well, finish coan/phillip first :D) and do an all out o-lift routine for like 8-12 weeks

i guarantee you see your squat and deadlift soar again!!!

Fullback_45
04-15-2004, 08:34 PM
Very good conditioning! 4.6 40 is a damn nice 40! My best mile was 7:20 lol. Keep up the great work man.

AJ010
04-15-2004, 09:11 PM
Did you time the 4.6 or are ya just guessing? My best 40 was 4.78 or 4.75 or somethin, but i just averaged them together as 4.8 to be fair :) I can't wait until i test my 40 in sprinting spikes!

Rookie
04-18-2004, 05:19 PM
Originally posted by UnlimitedSteel
Did you time the 4.6 or are ya just guessing? My best 40 was 4.78 or 4.75 or somethin, but i just averaged them together as 4.8 to be fair :) I can't wait until i test my 40 in sprinting spikes!

Nah, My PE teacher timed us. I wasn't even the fastest one in my class, either. There was this one kid who got a 4.4.

AmateurWrestler
04-19-2004, 04:45 PM
Sweet mile time!

AJ010
04-19-2004, 04:48 PM
Originally posted by Rookie
Nah, My PE teacher timed us. I wasn't even the fastest one in my class, either. There was this one kid who got a 4.4.


Awesome, not bad at all man.


Ima time my 40 with my spikes sometime...i wonder if i could just about do 4.6 in them!?

Rookie
04-19-2004, 05:17 PM
Originally posted by UnlimitedSteel
Awesome, not bad at all man.


Ima time my 40 with my spikes sometime...i wonder if i could just about do 4.6 in them!?

It wasn't a flat 4.6 though. It was like 4.66 or somthing.

I dunno about the spikes. What do you run on? Grass?

Rookie
04-19-2004, 05:24 PM
4/19/04 - More Conditioning

1 Mile run: 5:51 - PR!

Broomstick Squats: 120 reps (2 sets)

Backwards Run: 10 minutes

This workout was brutal. The mile run took too much out of me because I decided to push myself harder and get a kickass time, but I only shaved off 3 lousy seconds. Had to take a 5 min break before the broomstick squats because I was too worn out. Backwards running compounded the problem. I am going to be in such kickass shape by the time my wrist heals. If nothing else, I'll be able to run for a helluva long time.

AJ010
04-19-2004, 05:49 PM
Originally posted by Rookie
It wasn't a flat 4.6 though. It was like 4.66 or somthing.

I dunno about the spikes. What do you run on? Grass?


Oh yeah i figured. Thats cool though



I run on cement, but you are supposed to use spikes on a track which isnt cement, but yeah i dont really care im not training with the spikes so theyll be fine. Some kid told me it shaved almost 2 seconds off his 200 meter time!


Oh yeah and nice fkin mile time! Howd it feel? I bet you were fkin out of breath when you were done! By the way, im guessing youd be able to answer this. Do you ever try to sprint at any time in the mile, like the last 1/8 lap? I do, and i feel so much fking slower on the sprint than a fresh start sprint, even if its only a 1/4 mile im running.....


Weird ****