Speed: Maxed to the limit

[BRADP3]

Thanks guys!

Mivi- Drats, you figured it out! :D

Ben- thanks dude!

Brad- Haha I'll get you back for that one you little rascal :D
p.s: 275x5 on rows? That's nothing...thats what I use for dumbell curls. MAN UP YA ERDD
dont worry, you will. Im going to start flat benching again, havent done it since like 8th grade, Im starting with 185 :(

[AJ010]

dont worry, you will. Im going to start flat benching again, havent done it since like 8th grade, Im starting with 185 :(

Yeah, but that'll be nothin for you bro.

[BRADP3]

Yeah, but that'll be nothin for you bro.
I dont know man.......Ive done nothing but incline movements these past couple of years. Flat is going to feel weird. but I do agree it will probably go up fast.

[AJ010]

I dont know man.......Ive done nothing but incline movements these past couple of years. Flat is going to feel weird. but I do agree it will probably go up fast.

Good idea on starting light though!

[BRADP3]

Good idea on starting light though!
Haha, the sad part is, I dont thjink its going to be light.

[AJ010]

Haha, the sad part is, I dont thjink its going to be light.


Haha, when you gonna be doing this?

[BRADP3]

Haha, when you gonna be doing this?
Not tomorrow, not the next, but the next

[Fullback_45]

You must of loaded the bar wrong bro, because 405x2? No fking way haha jk ofcourse. Goodluck, hope to see 5+ after this.

[AJ010]

Haha thx man...

7/29/05
My Journey:

Acceleration Development aid:

Hill Sprints
12x20m

Comments
Alright speed...nothing great today...not good really

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

Low Volume Legs

21" Step ups[
165x5 *Left leg was a bitch with locking these out...wow...
115x6 *I fell down when switching to left leg, I just totally collapsed. I slammed my head into the base of the power rack, ankle got slightly bent, and got smacked the **** up with 115. I lost hearing for a minute...but I finished up the set

Front Squats
165x5

Comments
I'm ok...I had to rush all of my workouts today because I need to head out soon. Everything sucked...not a good day. Im pissed to say the least

[BRADP3]

If I went to your gym, I wouldve laughed when you fell. One time a guy turned the speed up to fast on his treadmill and he went flying off backwards. Funniest thing Ive ever seen.

[Fullback_45]

**** bro be careful, pulling muscles and spraining **** is one thing but head trauma is just a little to hardcore.

[AJ010]

If I went to your gym, I wouldve laughed when you fell. One time a guy turned the speed up to fast on his treadmill and he went flying off backwards. Funniest thing Ive ever seen.

Dickhead...lol

By the way, I did this at home..

[AJ010]

Fullback- yeah I know...all I've got is a bump now...whatever I need to go now, see ya

[Fullback_45]

You should lower the weight until you can perform the excersise properly. JK!

[AJ010]

You should lower the weight until you can perform the excersise properly. JK!

lol ummm I did it with 115 ****ing pounds

my right ankle is in a little pain now...nothing serious...i hope it doesnt get any worse though.

[P0W3RLIFT3R87]

21" Step ups[
165x5 *Left leg was a bitch with locking these out...wow...
115x6 *I fell down when switching to left leg, I just totally collapsed. I slammed my head into the base of the power rack, ankle got slightly bent, and got smacked the **** up with 115. I lost hearing for a minute...but I finished up the set

That sucks. Good work on finishing the workout though.

[Pro]

Don't say I didn't warn you about that dangerous exercise. :(

[BRADP3]

karmas a bitch steel. I make fun of you for getting hurt, then i got hurt today :D. See journal

[AJ010]

Thanks guys.

The ankles a lot better today..but I don't think I'll be able to sprint tomorrow.

[AJ010]

Thanks guys!!!

Fullback- appreciate it bro!

Aj Roberts- DAMN YOU'RE STRONG! I hope things get better for you as well, i almost chose to sleep instead of working out today

Baller- thanks dude!

October 8th 2004-----------------------------------ME Bench

3 Board Press
135x5
185x3
225x1
250x1
275x1
285x1 *20lb PR!! EASY!
300x0 *oh well....i was feeling lucky today...stapled me

Military Press
135x1
155x3 *10lb pr!! And worn out!! Felt great!
135x5
125x5

Reverse Grip Bench Press
185x5
2x165x6 *easy sets obviously

Comments
I was sleepy, but a great workout regardless. Huge PR on 3 board press....285 was easy im not gonna lie, i think i can do 290-295...but probably just 290. Militaries were great, pretty much pushing my bodyweight overhead 3 times...and tired out! Oh yeah, i static pin pressed 225 from barely off chest, because i missed 300 on 3 board and deloaded it and didnt want to do some serious work to get it back up to the pins, so it was pretty nice. Reverse grip presses sucked, just too tired out, but it was alright. Good workout today, i skipped sprints because i ran the mile today...without trying i did 6:52....im probably good for only 6:30(my best was 5:50s)...im getting out of shape for this stuff.

Peace

You just KNOW I was making some serious progress, if I was actually attempting 300lbs on a bench exercise! Why did I have to mess my shoulder up...why?? :(

[DieselWeasel]

I hope your ankle feels better soon. :)

[Porky]

You just KNOW I was making some serious progress, if I was actually attempting 300lbs on a bench exercise! Why did I have to mess my shoulder up...why?? :(


poor stealy boy.

[AJ010]

Thanks Diesel!

Porky- yeah... =/

[Fullback_45]

Don't harp on the bad **** bro,.....thats no good.

[AJ010]

Yeah I know I know man.

Update: Ankle is nearly 100% better today. Not going to sprint though even though, because I don't want to ruin anything. I will do my shoulder workout though!

[AJ010]

8/1/05
My Journey

Acceleration Development:

NONE due to ankle injury

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

Upper body:

Rack Militaries
3x135x6

CG Incline
2x155x6

Comments
Great stuff! Very sweet. These shoulders are getting stronger :)

[mivi320]

Awesome bro!

I'm trying those CG inclines tomorrow. I'll let ya know how they go!

Everything looks nice, Steel. Keep pumpin' and humpin' :D

[AJ010]

Awesome bro!

I'm trying those CG inclines tomorrow. I'll let ya know how they go!

Everything looks nice, Steel. Keep pumpin' and humpin' :D

Good luck man!

LMAO you know how I do bro. :D

[AJ010]

I've been reading over my journal, and have a few comments to make, and record:

A) I think my approach to training sucked in the past. Why? :
1) I did exercises that didn't really work my weak point
2) I was/am still very young, and developing, and all I did was max max max.
3) I tried to PR on EVERYTHING. This wore me out fast
4) I always attempted huge increases in maxes. This was very dangerous
5) I was loose in form on some lifts...and this hurt me
6) I need to be careful with my lifting, and WARM UP
7) I didn't pause my box squats...which let me use heavier weights, which increased the injury factor a lot...and I felt it. PLUS, I never got the benefit of breaking the eccentric/concentric phase...
8) I became dependent on the belt. I've fixed this problem a lot somewhat now though, but am still working on this.

B) I am very upset that I have ruined my body.
1) I should have focused on form. I did when I first started lifting. I've been drifting into an endless flashback, of the days when I first got my powerrack, May 27th 2002. Even the days before then, when I deadlifted with a makeshift barbell. I'd always look into the mirror at my side and in front of me, and carefully watch my form. What happened to those days, when I was careful
2) I regret ever hurting my back originally when I was doing good mornings that day...I am near 100% to this day, but I have a tiny back pain every day in my left lower back. Some days I feel it, and this affects me. Some days my back is primed and ready to lift, painfree. I wish I could go back in time
3) My shoulder, I should have seriously warmed up for the max. Why did I have to be so stupid? I can remember it clearly...as I was pressing the weight up, my shoulder popped, but I still pressed and got it. I was happy then, but look at me now. I'm pathetic. I'm doing the best I can..
4) I'm afraid of injuring myself anymore. It's always in the back of my mind now that I'm just going to get hurt again and again. I don't know if I really had what it took to be something great. I have in total been injured over 2 years. Imagine, if I wasn't injured... I seriously could have been something. Now I'm just an injured freak.
5) Will I ever be injury free? I ask myself this every day. I always think that one day I'll just go to some doctor, and he'll make it all better. But I realize, if there ever is an easy way to treat me for sure, itll most likely be too late.
6) I don't know if anyone knows this, but I am afraid to progress updates on my major injuries really. I have a feeling that everytime I say its getting better, or I think I'll be better soon, it'll just get worse. If I've ever done something that was pain free for once, I usually wont say it, because I feel I jinx myself. I know this is just rambling, but I posted over at CF.com how my shoulder was painfree in moving it, and it just had minor pains...well guess what? It got way worse a few days after that post.


Yeah, I got carried away. I don't really know what I wanted to say, so let's just leave it at that.

-Steel

[Footballstar]

Nice to see steel that you are realizing this, shows maturity as a weightlifter, just do things not to get injured.

I forgot whether u are training with the Westside template but if so only 1 lift should be PR worthy and that is the first everything else should be building weaknesses.

Any back pain unless it is just your usual tightness should be taken into consideration when training so all preassure should be taken out of your program, because right now I do chin-ups and pull-ups for my lats instead of Bent over rows. No squats and deadlifts until completly healed. Work the core, back, stretch out hamstrings, glutes and, hip flexors (any one of those that are tight create a pull on the lower back) and uni-lateral leg work wiith DB's.

I love training and it is so hard to do a de-load week but one must do what he must, I plan on deloading next week and then testing week is Aug 15. I want to go into the season flexible and healthy and able to maintain that state

[AJ010]

The step ups are going to be dropped for a little bit. My plan is to do DE squat, 6x225x2 this Friday, and add 5lbs a week. Im pretty sure 225 is less than what I could DE rep, I'm just being conservative though. I'll be pausing these too, to work what I never got too. Plus I don't want to do too much during coan. This should be interesting..

So...

6x225x2 DE paused speed box squat

170x5 Front Squat

Weighted situps 3x8

Something like that

[BRADP3]

I've been reading over my journal, and have a few comments to make, and record:

A) I think my approach to training sucked in the past. Why? :
1) I did exercises that didn't really work my weak point
2) I was/am still very young, and developing, and all I did was max max max.
3) I tried to PR on EVERYTHING. This wore me out fast
4) I always attempted huge increases in maxes. This was very dangerous
5) I was loose in form on some lifts...and this hurt me
6) I need to be careful with my lifting, and WARM UP
7) I didn't pause my box squats...which let me use heavier weights, which increased the injury factor a lot...and I felt it. PLUS, I never got the benefit of breaking the eccentric/concentric phase...
8) I became dependent on the belt. I've fixed this problem a lot somewhat now though, but am still working on this.

B) I am very upset that I have ruined my body.
1) I should have focused on form. I did when I first started lifting. I've been drifting into an endless flashback, of the days when I first got my powerrack, May 27th 2002. Even the days before then, when I deadlifted with a makeshift barbell. I'd always look into the mirror at my side and in front of me, and carefully watch my form. What happened to those days, when I was careful
2) I regret ever hurting my back originally when I was doing good mornings that day...I am near 100% to this day, but I have a tiny back pain every day in my left lower back. Some days I feel it, and this affects me. Some days my back is primed and ready to lift, painfree. I wish I could go back in time
3) My shoulder, I should have seriously warmed up for the max. Why did I have to be so stupid? I can remember it clearly...as I was pressing the weight up, my shoulder popped, but I still pressed and got it. I was happy then, but look at me now. I'm pathetic. I'm doing the best I can..
4) I'm afraid of injuring myself anymore. It's always in the back of my mind now that I'm just going to get hurt again and again. I don't know if I really had what it took to be something great. I have in total been injured over 2 years. Imagine, if I wasn't injured... I seriously could have been something. Now I'm just an injured freak.
5) Will I ever be injury free? I ask myself this every day. I always think that one day I'll just go to some doctor, and he'll make it all better. But I realize, if there ever is an easy way to treat me for sure, itll most likely be too late.
6) I don't know if anyone knows this, but I am afraid to progress updates on my major injuries really. I have a feeling that everytime I say its getting better, or I think I'll be better soon, it'll just get worse. If I've ever done something that was pain free for once, I usually wont say it, because I feel I jinx myself. I know this is just rambling, but I posted over at CF.com how my shoulder was painfree in moving it, and it just had minor pains...well guess what? It got way worse a few days after that post.


Yeah, I got carried away. I don't really know what I wanted to say, so let's just leave it at that.

-Steel


Dude, quit being such a bitch

[AJ010]

Nice to see steel that you are realizing this, shows maturity as a weightlifter, just do things not to get injured.

I forgot whether u are training with the Westside template but if so only 1 lift should be PR worthy and that is the first everything else should be building weaknesses.

Any back pain unless it is just your usual tightness should be taken into consideration when training so all preassure should be taken out of your program, because right now I do chin-ups and pull-ups for my lats instead of Bent over rows. No squats and deadlifts until completly healed. Work the core, back, stretch out hamstrings, glutes and, hip flexors (any one of those that are tight create a pull on the lower back) and uni-lateral leg work wiith DB's.

I love training and it is so hard to do a de-load week but one must do what he must, I plan on deloading next week and then testing week is Aug 15. I want to go into the season flexible and healthy and able to maintain that state


Thanks for stopping by man.

Great advice about the one lift being PR worthy. I finally realize this.

To be honest, my back is usually ready to lift. It's just a minor annoyance now. It does get sort of tight after heavy deadlift days, but nothing abnormal I suppose. My back will most likely never fully heal, it's been like this for almost 3 years now....well much better than when I originally hurt it.

Dude, I NEED TO STRETCH!! THATS MY BIGGEST PROBLEM! I have THE worst flexibility in my gym class basically. Any tips of effective stretches?

Good luck with your testing man, I hope things go good for you!

-Steel

[Footballstar]

search stretching on t- nat ion . com

[AJ010]

search stretching on t- nat ion . com

Thanks.

[sword chucks]

Nice workouts US. I dont get what you mean about only PRing on 1 lift- that would bore me so much!

[AJ010]

Nice workouts US. I dont get what you mean about only PRing on 1 lift- that would bore me so much!


Basically, there is one lift in the workout that should be your main lift, the one you want to PR on. This is usually a squat, bench, deadlift, or goodmorning or any variation. The other lifts are intended to just work on your weaknesses, and should not be PRed on every workout, or even done too tough, because this will wear out your CNS quickly, especially when you're me and at my level. The stronger you get, the more important this lesson becomes. When I was at 165/140/245 back in sept 02, sure I could PR on everything, and get away with it. By the time I was around 325/230/405 , I started getting worn out from trying to PR on every single thing. I'd have many bad workouts. Of course I've already labeled other reasons why I've been having many bad workouts, but this is just one of the big reasons. You know what brought my deadlift up a lot though? When I did Coan, I only PRed on it twice during the whole thing, and that was because I set the target so high. I wouldn't have PRed until week 8 had I set it at a 25lb gain. The only other lift I tried to PR on really was CG underhand grip pulldowns. The rows I spared myself, and sometimes added weight.

That is just an example of how you don't need to always PR to get stronger though. I just hope I can get coan to work great for me this time around.

Anyways, my ankles still minorly hurt. It's just being a nuisance now.

-Steel

[Porky]

Thanks for stopping by man.

Great advice about the one lift being PR worthy. I finally realize this.

To be honest, my back is usually ready to lift. It's just a minor annoyance now. It does get sort of tight after heavy deadlift days, but nothing abnormal I suppose. My back will most likely never fully heal, it's been like this for almost 3 years now....well much better than when I originally hurt it.

Dude, I NEED TO STRETCH!! THATS MY BIGGEST PROBLEM! I have THE worst flexibility in my gym class basically. Any tips of effective stretches?

Good luck with your testing man, I hope things go good for you!

-Steel

lets just say there was a time when i could only bend over and touch mid shin lols.

i can do toes now though, barely haha.

im so inflexible..

[AJ010]

lets just say there was a time when i could only bend over and touch mid shin lols.

i can do toes now though, barely haha.

im so inflexible..

I can only touch mid shins...sometimes lower shins...how did you increase your flexibility?

[Porky]

I can only touch mid shins...sometimes lower shins...how did you increase your flexibility?

i dunno back when i started at the gym, i did a set of leg presses

then all of a sudden could touch my toes lol.

thats the first time i remember :)

and oculd do it ever since



do a set of leg presses then touch ur toes lol

[Brego]

now you know what needs to be done to improve yourself in the gym.

[IronBender800]

You cant touch your toes and your a sprinter??????? Dude, thats not good. I never stretch and i can touch my toes and the ground with straight legs no problem.

I agree with your list of mistakes in the past. I think we've all made our fair share. All that matters is that you learn from them.

Good luck in the future man! and STRETCH for petesakes:D. no seriously stretch:)

[AJ010]

Thanks guys!

Iron- Yeah man. I was actually researching a bit on T-nation, and they said in one case a martial artist might be able to kick you in the head, but couldn't reach their toes in the sit and reach, or something like that. Interesting.

Before workouts I want to do dynamic stretches, and if im doing isolation exercises, then stretch the antagonist. After workouts I want to be doing PNF stretches and some static stretches I suppose. Also Active Isolated Stretching too.

Footballstar- Any tips on great stretches I should be doing as a sprinter? I know I should be doing the static hip flexor stretch already, and high knees and butt kicks, but what else?

[BRADP3]

I only stretch my groin

[BPP]

dude, III can freakin touch my toes/ground and i have alot more in the way :D

[AJ010]

dude, III can freakin touch my toes/ground and i have alot more in the way :D


Haha *******. :D

I'm thinking two things now

1) Is it important for me to be able to touch my toes?

2) If so, what are some good dynamic/pnf stretches to achieve this?

[BPP]

Haha *******. :D

I'm thinking two things now

1) Is it important for me to be able to touch my toes?

2) If so, what are some good dynamic/pnf stretches to achieve this?

1) yes

2)TRY STRETCHING IN THE TOE-TOUCH STRETCH TIL YOU GET THERE

lol FFS :D

[AJ010]

1) yes

2)TRY STRETCHING IN THE TOE-TOUCH STRETCH TIL YOU GET THERE

lol FFS :D

LOL **** dude, I must not be dedicated, but I believe I've tried this before and failed miserably. It was only a few weeks, I dunno. I'll have a shot at this starting today, after my workout. :)

[AJ010]

8/3/05
My Journey

Coan/Phillipi Week 3:

Deadlifts
135x5
225x3
315x1
365x1
425x2 *easy!

(Sumo Deadlifts): 5x350x3

Barbell rows
135x5
185x5
205x5

Reverse Hypers
4x25 @BW

Comments
Wasn't feeling my best today, but damn the 425 was easy! Nothing really to say, good stuff! :)

[BRADP3]

Nice DLs

[mivi320]

Good deads.

[sword chucks]

good one!

[Flex Daddy]

8/3/05
My Journey

Coan/Phillipi Week 3:

Deadlifts
135x5
225x3
315x1
365x1
425x2 *easy!

(Sumo Deadlifts): 5x350x3

Barbell rows
135x5
185x5
205x5

Reverse Hypers
4x25 @BW

Comments
Wasn't feeling my best today, but damn the 425 was easy! Nothing really to say, good stuff! :)

Good job on your DL. Next week will be fun :p

I said I'd have a log but i got lazy :p
I managed to get 425 x 2 easy as well while wearing my shox. I don't really like wearing them while I dl but I forgot to bring my other shoes.

I noticed that you aren't doing the supplementary work as outlined by the program. Is there a reason for that?

[BenT]

Nice work!

[runjumpthrow]

Footballstar- Any tips on great stretches I should be doing as a sprinter? I know I should be doing the static hip flexor stretch already, and high knees and butt kicks, but what else?

Steel -

I picked up the Parisi Dynamic Warmup DVD from elitefts.com a few months ago and it is really awesome! It kicked my ass for about a month because my conditioning level is pretty low, but my range of movement has definately improved. It is one heck of a warmup, too. I usually have a pretty decent sweat going after I'm done (it takes about 15 minutes to go through).

Nice work on those deadlifts, BTW!

[sword chucks]

hey US could you check out my deadlift question for the PLing section

http://forum.bodybuilding.com/showthread.php?p=6594234#post6594234

[AJ010]

Thanks everybody for your comments!!!

FlexDaddy- My shoulder is injured, so I don't want to put too much strain on it. Besides, the main work is the deadlifts, and its kicking my ass!!!! :D Hell yes next weeks gonna be rough. I don't know whether to just throw on 455(4 plates and a 25) or stick to 450.

RJT- Hmm...I'll have to look into this, thanks!

Update on flexibility: I am able to touch my feet in the standing straight leg hamstring stretch...still not toes yet. But I'm warmed up and did active isolated stretching.

[AJ010]

8/5/05
My Journey

Acceleration Development aid:

Hill Sprints
14x20m

Comments
Not good. Did this on the grass hill, which is bumpy. Kept tripping. Some sprints were fast, some just flat out sucked. These were all slower than concrete hill sprints. I don't know whether to just finish the 6 weeks of hill sprints left on the concrete hill, or do it on grass hill...
Also, ankle is slightly hurt still..not a problem really though, but its just annoying me now

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

DE Squat:

Parallel Speed Box Squat
6x225x2

ATG Front Squat
175x5

Comments
I paused the box squats for about 1.5 seconds, and really focused on form and sitting back. These felt great! Explosion was nice.

[mivi320]

Nice squats, swole :)

[sword chucks]

good squats but probably not too hard for you :D

[AJ010]

Thanks guys!!

SC- Haha yeah, way too easy :D

[mivi320]

Steel-

Just curious. What are you weighing these days? What's your height and estimated bf %? Do you plan on competing in a PLing contest in the future?

[AJ010]

Steel-

Just curious. What are you weighing these days? What's your height and estimated bf %? Do you plan on competing in a PLing contest in the future?

About 5'7 and 155 or so. I dunno about bodyfat. Sometimes I got clear abs, sometimes theyre barely showing.

I don't think I'll compete to be honest. I don't know for sure yet...

[Fullback_45]

Great day of squats bro! Do you use a clean grip on front squats or do you hold it with your arms crossed?

[AJ010]

Great day of squats bro! Do you use a clean grip on front squats or do you hold it with your arms crossed?

Whatsup bro? :)

I use a clean grip.

[Fullback_45]

Just blessing the jouranls bro.


Fk, i was experiementing with form today and i just cant fking do a clean grip becuasemy left wrist doesnt bend back far enough to stabalize the weight.

[AJ010]

Just blessing the jouranls bro.


Fk, i was experiementing with form today and i just cant fking do a clean grip becuasemy left wrist doesnt bend back far enough to stabalize the weight.

If its an injury thing from your football years, don't go heavy on clean grip squats.

If its just a flexibility thing, practice with lighter weight.

[Fullback_45]

Its the football injury, i dunno wtf is up but for 2 years now my wrist wont bend backwards and it has minor pain when i push on it,....kinda get used to it but it ****s with my cleans and front squats.

[AJ010]

Its the football injury, i dunno wtf is up but for 2 years now my wrist wont bend backwards and it has minor pain when i push on it,....kinda get used to it but it ****s with my cleans and front squats.

I wouldn't do front squats with a clean grip then. Maybe with 95 or somethin but idk

[sword chucks]

I was doing clean grip front squats the other day. its not easy to get the hang of it.

[AJ010]

I was doing clean grip front squats the other day. its not easy to get the hang of it.


That's why I'm going light ! It gets bad around 225 for me, so I started at 160, going to do 185 this Friday.

[sword chucks]

That's why I'm going light ! It gets bad around 225 for me, so I started at 160, going to do 185 this Friday.

that's what i can do on cross grip front squat :(

i was just using the 100lb preset bb for them and mostly focusing on elbow position, cause i had an extra 2-3 min in the gym that day :)

[AJ010]

8/8/05
My Journey:

Acceleration Development:

400m warmup
A,B,C skips
Stretches
2 practice 10's

Sprints
2x40m
4x30m
1x20m

Comments
Fast..nothing special to say...

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

Upper Body:

Rack Militaries
2x145x6

CG Incline Press
165x6 (5, 1)
160x6 (5, 1)

Comments
The rack militaries were great. They wore me out for CG incline, so I had to rack it on the 5th, then rest 10s, then do that last rep. Good **** though!

[DieselWeasel]

Those CG incline press sets were like my rest-pause (2+2) dips. :D

[AJ010]

Those CG incline press sets were like my rest-pause (2+2) dips. :D

Except without the half ROM and ****ty form ;) :D

Just kidding DW. Thanks for the comment!

[DieselWeasel]

Except without the half ROM and ****ty form ;) :D

Just kidding DW. Thanks for the comment!

Look at the reps in the dip video again. I went down to parallel with every rep. Don't believe me? Watch it again.

[AJ010]

Look at the reps in the dip video again. I went down to parallel with every rep. Don't believe me? Watch it again.


I'm kidding, jeez, relax. :)

I go down all the way on my dips though.

[runjumpthrow]

I'm kidding, jeez, relax. :)

I go down all the way on my dips though.

How far is all the way? I go down until my triceps are below parallel to the floor. Is that far enough?

[DieselWeasel]

How far is all the way? I go down until my triceps are below parallel to the floor. Is that far enough?

Yes. If you go below that, you risk rotator cuff injury.

[AJ010]

How far is all the way? I go down until my triceps are below parallel to the floor. Is that far enough?

I should be more specific.

When I used to do dips, I'd go down as far as my ROM would let me. Just like full squats, my full ROM might be more than yours, depending on flexibility. It all depends on how far you can go down.

I don't know if that's dangerous or not. What do you think?

P.S: If you're going below parallel I'd say that's just fine.

[AJ010]

Yes. If you go below that, you risk rotator cuff injury.

Why's that?

Hook me up with some info.

[DieselWeasel]

Why's that?

Hook me up with some info.

You're putting undue stress on the shoulder joints when you go too much past parallel.

[AJ010]

You're putting undue stress on the shoulder joints when you go too much past parallel.

How so?

In (dumbell) bench you go all the way down past parallel..

[DieselWeasel]

How so?

In (dumbell) bench you go all the way down past parallel..

You can't compare the ROM of the dumbbell bench press and the dip. They're totally different exercises.

[AJ010]

You can't compare the ROM of the dumbbell bench press and the dip. They're totally different exercises.

Let's assume you're right.

How does the full ROM of the dip put undue stress on the shoulder?

[DieselWeasel]

Let's assume you're right.

How does the full ROM of the dip put undue stress on the shoulder?

There is too much shearing force placed on the rotator cuff below parallel.

[AJ010]

There is too much shearing force placed on the rotator cuff below parallel.

That's what you said before, in different words.

How is the shearing force too much? Where did you hear this? How do you know this as a fact?

[DieselWeasel]

That's what you said before, in different words.

How is the shearing force too much? Where did you hear this? How do you know this as a fact?

Marilyn Pink, Ph.D., P.T., a key member of the Centinela Medical Center team said, "Any time you put your body below your elbows--an unnatural position--you're asking for trouble. This creates excessive leverage on the head of the humerus bone, stretching the connective tissue around the shoulder joint."

Why are we arguing about this anyway? Isn't it obvious that going too low is bad for the joints?

[AJ010]

Marilyn Pink, Ph.D., P.T., a key member of the Centinela Medical Center team said, "Any time you put your body below your elbows--an unnatural position--you're asking for trouble. This creates excessive leverage on the head of the humerus bone, stretching the connective tissue around the shoulder joint."

Why are we arguing about this anyway? Isn't it obvious that going too low is bad for the joints?

We're not arguing...unless you are. I was being serious, I really want to know what's so dangerous about it.

I'll keep that excerpt in mind, but I've PMed $AJ the master of exercises here haha.

[DieselWeasel]

We're not arguing...unless you are. I was being serious, I really want to know what's so dangerous about it.

I'll keep that excerpt in mind, but I've PMed $AJ the master of exercises here haha.

Don't you mean the master of one word replies? :D

[AJ010]

Don't you mean the master of one word replies? :D

Yeah that postwhore...I actually had more posts than him on his current account like 3 weeks ago...

:D

[DieselWeasel]

Yeah that postwhore...I actually had more posts than him on his current account like 3 weeks ago...

:D

You are rivaling his mighty whoreness. :D

[AJ010]

You are rivaling his mighty whoreness. :D

When I first joined I was a post whore.

[BPP]

8/8/05
My Journey:

Acceleration Development:

400m warmup
A,B,C skips
Stretches
2 practice 10's

Sprints
2x40m
4x30m
1x20m

Comments
Fast..nothing special to say...

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

Upper Body:

Rack Militaries
2x145x6

CG Incline Press
165x6 (5, 1)
160x6 (5, 1)

Comments
The rack militaries were great. They wore me out for CG incline, so I had to rack it on the 5th, then rest 10s, then do that last rep. Good **** though!


good stuff bro

[AJ010]

Thanks propsta!

[AJ010]

DW, AJ basically agreed with you. You win, this time. :)

[DieselWeasel]

DW, AJ basically agreed with you. You win, this time. :)

MWA HA HA HA HA! ! !! !! ! ! :cool:

[AJ010]

MWA HA HA HA HA! ! !! !! ! ! :cool:

Hey I guess I was wrong dude.

[DieselWeasel]

Hey I guess I was wrong dude.

I just thought you were being difficult. :p

[P0W3RLIFT3R87]

How far is all the way? I go down until my triceps are below parallel to the floor. Is that far enough?
I think it depends alot on flexibility. I'm sure some people that are very flexible can go much lower with no problems than people who are less flexible. I could barely get to parallel with dips, no chance of getting lower than that and I rarely ever do them, b/c they have hurt my shoulders in the past. I think if you go as low as is comfortable you're alright.

Unlimited Steel- Nice militaries.

[Pro]

Westside doesn't do dips either because they feel it puts the shoulder in a dangerous position when doing them.

[mivi320]

Good stuff, Matt. :D

[AJ010]

Thanks guys!

Today was a nice day. I needed a break of volume, so I kept today short and sweet.

8/10/05
My Journey:

Coan/Phillipi Week 4:

Deadlifts
135x5
225x3
315x1
365x1
405x1
455x2 *EASY!!!!!!!!!!

Sumo Stance: 375x3 *pretty easy

Hyperextensions
*Note*-Used my incline bench so these arent 100% hypers. (7 holes open). Held bar in hands with bar hanging basically

2x135x8
225x5

Reverse Hyperextensions
2x25 @ BW

Comments
Nice and easy workout. 455 went up easier than it ever has. Last time I did it was 10x harder. Good day. :)

[P0W3RLIFT3R87]

Nice deads.

[BPP]

you > me @ deads now :(

[AJ010]

Thanks guys!

Proppy, you still the bestest strongman :D When you gonna pull again?

[BPP]

*shrug* if by pull you mean deadlift, good question :D

[AJ010]

*shrug* if by pull you mean deadlift, good question :D

Drats...I'm looking for a 600lb deadlift from you darnit! :)

[BPP]

Drats...I'm looking for a 600lb deadlift from you darnit! :)

lmao :D

[Liftin4ever]

Well since I already posted about your workout in your other journal I'll say this here. You should try that iced coffee energy shake thingy. I tried it tonight with only a 1/2 cup of coffee and it gave me **** tons of energy, no Blast cycle today either. I think I'm gonna be up all night hahaha.

[mivi320]

Good deadin' :)

[MXdawg2]

Fantastic work my boy! I feel like a natural woman now, you got me on deads.

[sword chucks]

good deadlift!

[runjumpthrow]

Nice work on those deads, Steel!

[DieselWeasel]

You bastard! You did one more rep than me with my deadlift PR. :( :D

[AJ010]

Thanks everybody for your comments!!!!!!!!!!!!!!!!!!!

Liftin4ever- I really need to try that recipe!

Diesel- You're a monster anyways

[Liftin4ever]

Yea dude its awesome. For maxout day I was thinkin this: That recipe about an hour before lifting and the Blast Cycle 30 mins before. haha that would give me so much energy.

[AJ010]

Yea dude its awesome. For maxout day I was thinkin this: That recipe about an hour before lifting and the Blast Cycle 30 mins before. haha that would give me so much energy.

Dude, that'd kick so much ass!

Where can I get this Fizogen stuff?

[Liftin4ever]

Dude, that'd kick so much ass!

Where can I get this Fizogen stuff?

Haha yea.

GNC for sure has it, that's were I got it. I'd check around for like a Nutrition City or something like that first though b/c it would probably be cheaper. Of course if you have a gold card it would be under $50 at GNC. And there's always the internet if you don't mind waiting.

[Flex Daddy]

Deadlifts
135x5
225x3
315x1
365x1
405x1
455x2 *EASY!!!!!!!!!!

Sumo Stance: 375x3 *pretty easy


Congrats on 455. I decided to stick with 450 cause I wasn't sure if i'd be able to pull it for 2.
With your speed pulls, do u stick with the program and keep a 90s-120s rest?
Cause i find that at 375 and 350, the bar definately ain't moving up explosively.

[AJ010]

Congrats on 455. I decided to stick with 450 cause I wasn't sure if i'd be able to pull it for 2.
With your speed pulls, do u stick with the program and keep a 90s-120s rest?
Cause i find that at 375 and 350, the bar definately ain't moving up explosively.

Thanks! How'd the 450x2 feel for you? Easy I hope :)

Well, I didn't do all 5 sets because I actually slightly hurt myself last week by rounding my back like a mofo on rows, so I decided to play it safe, and just get the most important work in.

And yeah, I stick to the rest intervals. I did last week anyways. The bar doesnt even move up that fast at all, but that might be because I'm using my weaker stance, sumo. When I did the 375x3 today, it took like 1 second just to get it moving, then another second probably to finish the first rep, then the other reps were smooth cuz I was in the zone so to speak.


Reply back,

-Steel

[Flex Daddy]

Thanks! How'd the 450x2 feel for you? Easy I hope :)

Well, I didn't do all 5 sets because I actually slightly hurt myself last week by rounding my back like a mofo on rows, so I decided to play it safe, and just get the most important work in.

And yeah, I stick to the rest intervals. I did last week anyways. The bar doesnt even move up that fast at all, but that might be because I'm using my weaker stance, sumo. When I did the 375x3 today, it took like 1 second just to get it moving, then another second probably to finish the first rep, then the other reps were smooth cuz I was in the zone so to speak.


Reply back,

-Steel
ya, the 450 was easy... i actually thought i could've probably got in another rep :p
I find that the speed pulls really affect my accessory exercises afterwards.

Anyways, should be easy for us for another couple of weeks :D

Happy lifting

[Fullback_45]

Great job on the deads today bro! Last time you did this it wasnt that easy and you pulled 475, 500 is def a go this time.

[Footballstar]

Those deads are looking righteous man good job 455 x 2 is huge, I haven't deadlifted in a while but after the season, I am going to get back into it.

[AJ010]

Thanks guys!!!!!!

Flex Daddy: Hell yeah man keep up the great work on this routine. 3x405x3 should be fun :)

8/13/05
My Journey:

Acceleration Development aid:

Hill Sprints
3x5 20m hill sprints
-3 minutes between sets/ 30-60 seconds between reps

Comments
Blazing, enough said
--------------------------------

DE Squat:

Speed Box Squat
6x235x2

ATG Front Squat
185x5

Comments
Awesome ****

[mivi320]

Awesome ****, indeed. :D ;)

[P0W3RLIFT3R87]

235 on speed squats is nice.

[runjumpthrow]

Nice work on front squats. 185 ATG is impressive.

[AJ010]

Thanks everyone!

[Flex Daddy]

hey, unlimited, just to keep u updated... 405x3x3 was not a problem although i don't really feel motivated cause its not heavy enough :p
Good luck this week

[mivi320]

Hey Steel-

Thanks for the advice you gave me through AIM. I appreciate it :)

[Fullback_45]

Great work Steel!

[Porky]

oic how it is steel...

get urself a new coan buddy eh

rather have funk masta flex doody over the emcee Mista Porky Pine

[AJ010]

Thanks guys!

FlexDaddy- Good **** man! I hope it goes easy for me too. I dont want to underestimate it ya know :)

Mivi- anytime bro

Fullback-Thanks

Porky- Haha, you said youd be fine with it anyways

---------------------------------------------------------------------
8/15/05
My Journey:

Acceleration Development:

400m warmup
A,B,C skip drills
Stretches
(Forgot to do the 2 practice 10s...)

Sprints
3x40m
4x30m

Comments
Very fast. Tried lower foot position on the blocks and that sucked so I stuck with "climbing" the blocks. I'll try changing the angles next week and try the lower foot position again.

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

Upper body:

Rack Militaries (Done at 3:30AM on spur of the moment)
155x6
150x6

CG Incline Press (Done at 5:30PM)
175x5
170x5

Comments
Not bad. I'll start 5 reps for both exercises now. I might be on the verge of having to switch up exercises, but I'd like 175x5 on rack militaries in 2 weeks if possible.

[AJ010]

Lats are a little sore today, no big deal :)

[sword chucks]

lol, you dont work out all at once? Can you explain why you had one set at 3:30 and one at 5:30 lol

[Footballstar]

nice workout but are you going to play football this year?

[AJ010]

lol, you dont work out all at once? Can you explain why you had one set at 3:30 and one at 5:30 lol

That was only an exception.

Keep in mind the militaries were done at 3:30 in the morning and the CG inclines were done at 5:30 in the afternoon haha.

Alright, Saturday night I only ended up sleeping for 2 hours, so my sleep cycle was already ****ed. On Sunday I was tired all day, so I ended up sleeping from 9pm to 2am(now its Monday "morning"). I decide to eat, watch tv, then go back to sleep. It's about 3am now and I'm trying to sleep for half an hour, then I'm like "**** I should do some militaries get it over with now!". So I do the militaries, stay up until 5am then sleep until 2pm, did the CG inclines at 5:30, then went to the track 6:30.

And that's my story :cool:

Footballstar- I'm not going to be playing this year.

[sword chucks]

thats confusing :D

[AJ010]

thats confusing :D

Shouldn't have asked bitch! :D

[Liftin4ever]

Lol man nice sleeping, if I did that I would probably die because of work and lifting and everything hahaha. If I didn't work I would be doin the same thing though.

[AJ010]

Thanks man!

8/17/05
My Journey

Coan/Phillipi Week 5:

Deadlifts
135x5
225x3
315x1
3x405x3 *PR! EASY!

CG Underhand Grip Pulldowns
180x3
240x5
270x3
210x6
I forget if I did a set at 255 or not

Seated Row Machine
165x5
150x5
135x5

Comments
Slept horrible, and was tired today. My legs felt like crap on the warmups. When it was game time I was ready and 405 was cake. Pulldowns were fun. I'm 30lbs off my PR, but thats ok. :) The seated row machine was cuhrayzee! It was so hard, I couldn't believe it. The other machine I've done 315, this machine 165 gave me trouble. Oh well hehe.

-Steel

[DieselWeasel]

That was a sweet deadlift PR.

[AJ010]

Thanks bro!

[Fullback_45]

Great workout today bro!

[mivi320]

Nice deads!!

[AJ010]

Thanks guys!

[P0W3RLIFT3R87]

Nice work on the deadlift PR.

[sword chucks]

nice deads

[AJ010]

Thanks fellas.

8/19/05
My Journey

DID NOT DO HILL SPRINTS. HILL IS WET AND DONT FEEL LIKE ****ING SPRINTING DAMNIT. Maybe the ankle needs this day off

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

DE Squat:

Parallel Speed Box Squats
6x245x2

ATG Front Squats
205x5 *PR!

[P0W3RLIFT3R87]

Great work on the front squat PR and nice speed squatting.

[AJ010]

Thanks!

Front squats were KILLER. I jumped 20lbs since last week for some reason, so I think I'll just add 5lbs next week and judge from there the next couple of weeks.

[Advanced_Bot]

Nice squats and very impressive deads their man! You are a tank for you're size!

[BenT]

Good job on the PRs!

[Fullback_45]

Why not throw 2 wheels on there and see what you got? I have a feeling you could push out 5 reps.

[AMG]

Deadlifts
135x5
225x3
315x1
3x405x3 *PR! EASY!



Great job Steel!

[AJ010]

Great job Steel!

AMG!!! GREAT TO SEE YOU HERE DUDE!

Thanks a lot man, really appreciate it. :)

Advanced_Bot- Thanks bro! :cool:

BenT- Thx!

Fullback- Ahh I don't know man, 225 is monstrous ;) j/k

[AmateurWrestler]

nice deads! ok so youre stronger than me, but i bet i'm still more ripped than you!! :D

(i couldn't wait till tommorow to send you this, so i'm doing it here. :D)

[runjumpthrow]

Steel -

Way to go!

[AJ010]

Thanks guys!!

Amateur- dude you're definitely more ripped than me haha.

RJT- thanks man!

*NOTE*: I WILL TAKE OFF FROM SPRINTING UNTIL MY ANKLE HEALS

8/22/05
My Journey

Upper Body:

Rack Militaries
165x5 *PR!
160x5 * PR!

CG Incline Press
185x5 (missed 5th but re-racked and got it)
175x5

Comments
Good ****, my military is stronger than ever. The incline that I've been using is steep, about 5-10 degrees steeper than I used to use last year. I think when I drop back to that angle, and I do inclines fresh, I should be able to set a nice new PR.

[Brego]

good work there brotha.

[P0W3RLIFT3R87]

Nice work on the militaries PRs.

[mivi320]

Nice military pressin'! Looks like you're catching up :D ;)

[AmateurWrestler]

Thanks guys!!

Amateur- dude you're definitely more ripped than me haha.

RJT- thanks man!

*NOTE*: I WILL TAKE OFF FROM SPRINTING UNTIL MY ANKLE HEALS

8/22/05
My Journey

Upper Body:

Rack Militaries
165x5 *PR!
160x5 * PR!

CG Incline Press
185x5 (missed 5th but re-racked and got it)
175x5

Comments
Good ****, my military is stronger than ever. The incline that I've been using is steep, about 5-10 degrees steeper than I used to use last year. I think when I drop back to that angle, and I do inclines fresh, I should be able to set a nice new PR.

thats a nice ass close grip incline, especially after the military work. bet you could have done 190x5 fresh.

[AJ010]

Thanks everybody!!!

Brego- Ima hit up your journal more
PL87- Thank ya!
Mike- Bastard, just you wait bro :D
Amateur- thanks a lot man youre the coolest!

[AJ010]

8/24/05
My Journey

Coan/Phillipi Week 6:

Deadlifts
135x5
225x3
315x1
365x1
425x2

3x355x3 (2 sets sumo, one set conventional)

Powershrugs
3x315x5

T-Bar Rows
90x5
180x5 *kind of bad form
135x5
*Note*: Don't know weight of unloaded apparatus

Close Grip Underhand Grip Pulldowns
210x3 *touch chest...easy as heck
270x3 *chin level...nice
300x3 *tied PR...except this time I definitely went to chin height each time
285x5 *pr?

Comments
Great workout. I couldn't touch my shoulders after this workout :D

[P0W3RLIFT3R87]

Awesome pulldowns and nice deadlifts too.

[AMG]

Looking strong bro.

[Brego]

nice lifting brudda

[AJ010]

Thanks everyone!

8/26/05
My Journey

DE Squat:

Parallel Speed Box Squats
6x255x2

ATG Front Squat
225x1 *PR! I probably had 1 more rep in me.
185x3
135x5

Comments
Speed was alright today, but DAMN pausing really makes it so much harder. I remember being faster with touch and go on a below parallel box with this weight. I bet I'd be heaps faster without the pause, but F it, the pause is what gives that benefit. The ATG front squats kicked ass. I am no longer a woman, for I have fully front squatted 2 , count them, 2 plates!! :) Clean grip too hehe. My next goal is 225x5, that should be fun! Not for a while though heh.

[Brego]

Nice workout dude... not gonna comment cause im talking to you on aim. :)

[AJ010]

Nice workout dude... not gonna comment cause im talking to you on aim. :)

Thanks man, you're the coolest. :D

[sword chucks]

Strong front squat!

[P0W3RLIFT3R87]

Nice work on the front squat PR. I thought that you are not supposed to pause on speed squats.

[AJ010]

Nice work on the front squat PR. I thought that you are not supposed to pause on speed squats.

Thanks!

I've seen Tommy Fannon and others pause theirs. It's not written in stone though, you gotta remember that :) I just think pausing these will benefit me more ya know.

[P0W3RLIFT3R87]

Thanks!

I've seen Tommy Fannon and others pause theirs. It's not written in stone though, you gotta remember that :) I just think pausing these will benefit me more ya know.
Yeah I know. I've just never seen speed work being paused. It's new to me.

[AJ010]

Yeah I know. I've just never seen speed work being paused. It's new to me.

You should try it! :D

[AJ010]

Hahahahah lmao, the attached file is ****ed up. I'm just gonna post the routine

-------------------------------------------------------------------------------
(Monday)Lift (leg day) and Acceleration Development and Plyos

Week 1 (explosive strength)
1. Jerks. 5-7x1-3
2. Box squats - cycle every explosive week as explained below.

* Do every rep as explosively as possible. If you aren't blowing the weight up, then reduce the load.
* 1st week do 50-60%x12x2 with 45sec-1min rest between sets.
* 2nd week add 2.5% to bar and do 10x2.
* 3rd week add 2.5% to bar and do 8x2 (increase weight on last 2-3 sets, stay explosive!).

3. Abs.

(Wednesday)
Lift (upper body day) and Speed Endurance

Week 1 (explosive strength)
1. Push presses. Don't go too heavy, focus on quick lockout. Do 3-5x1-3.
2. Percent benches - same as box squats on Monday, but start with 7x3. Then increase the weight and drop 1 set each week.
3. Auxiliary tricep and shoulder exercises. Choose 2 exercises and do 2-3x5-8 for each.
4. Abs.

(Friday)
Lift (back day) and Max Velocity and Plyos

Week 1 (explosive strength)
1. Power snatches or whip snatches. Work on speed and power. Do 5-7x1-3.
2. Power cleans or power shrugs. Go heavy. Do 3-5x2-5. Can do timed sets here (e.g. 45 sec rest between sets)
3. Auxiliary back/bi work. Lat pulls, chins, rows, hammer curls etc. Choose 1-2 exercises. Do 3x5 for each exercise.







(Monday)
Week 2 (limit strength) + Acceleration Development and Plyos
1. Back squats. Can do about anything as long as it's heavy and hard (e.g. 5x3, 8x1, pyramid). If you're also trying to add some bulk, then throw in a couple of sets of 5-8 reps to finish off. (See notes)
2. Partial back squats. Work up to a single set of 2-3 reps with a heavy weight. Try for a total of 5 or so sets.
3. Abs.


(Wednesday)
Week 2 (limit strength) + Speed Endurance
1. Bench press. Same routine as back squats on Monday.
2. Board presses. This is done like regular bench press. Put a couple of boards on your chest, have your partner hold the boards in place. Bring the bar to boards and relax, then explode with the weight off the boards. Use a close grip and work up to a heavy 1-3 reps.
3. Auxiliary tricep and shoulder exercises. Choose 2 exercises and do 2-3x5-8 for each.
4. Abs.

(Friday)
Week 2 (limit strength) + Max Velocity and Plyos
1. Deadlifts or partial deadlifts in rack. Work up to a single set of 3 with a heavy weight for a total of around 5 sets. (See notes)
2.. Power cleans or high pulls. Do 3-5x2-5.
3. Auxiliary back/bi work. Lat pulls, chins, rows, hammer curls etc. Choose 1-2 exercises. Do 3x5 for each exercise.

Notes:

Week 2: Max full back squat for limit day/ Heavy deadlift work on second limit day
Week 4: Heavy squat for limit day/ Max Low Rack Pull on second limit day
Week 6: Max 10" Box squat for limit day/ Heavy deadlift work on second limit day
Week 8: Heavy squat for limit day/ Max Sumo Deadlifts on second limit day
Week 10: Max 12" Box Squat for limit day/ Heavy deadlift work on second limit day

Week 2: Floor Press Max
Week 4: Incline Max
Week 6: CG Bench max
Week 8: Decline Max
Week 10: CG Floor Max
--------------------------------------------------------------------------------

Weeks 1,3,5,7,9 are light explosive strength weeks, and weeks 2,4,6,8,10 are heavy limit strength weeks, and i shall do sprint work every week. What do ya'll think??

Oh btw, i shall vary the assistance based on the guideline, which is a general plan for all 10 weeks.


You know, if I wasn't such a dumbass my sprinting affecting my lifting, I might have actually done this routine.

I think this routine will be given a second chance, EXCEPT, I probably won't be maxing or anything. I like the idea of giving my instincts a chance to choose. :)

[IronBender800]

Awesome workouts dude!

Good job on that front squat. Howd you manage a 300lbs pulldown? I dont even see how you got a stack that heavy lol.

[AJ010]

Awesome workouts dude!

Good job on that front squat. Howd you manage a 300lbs pulldown? I dont even see how you got a stack that heavy lol.


Thanks!

Yep, the stack is 300. :) I dunno bro, I just can :)

Remember, its Close grip, and underhand grip!

[raffiki]

That's a crazy routine dude. If you try it, you need to stick with it for 8 weeks to really test. I don't like alternating exercisesmuch, let alone weekly, but sometimes those kind of things work.

[mivi320]

Wow. Just wow. :D

[Fullback_45]

Sweet workouts bro. Youshould be pushing close if not 405 by now since your using the speed weights i did around the time i put up 405ish. Congrats on 225 fontsquats bro! Those quads must be juiced!

[AJ010]

Thanks guys.

I officially military pressed 185 today, easy too. I can probably max 195, and maybe 205 at the gym maybe more. Somehow I missed the 2nd rep, but whatever.

I also did 175x2.5 and 170x2

I'm ****ing pissed off at the ankle now. I'm happy and all that I could probably bench 300 pounds at the gym, but my ankle is ****ING PISSING ME OFF DAMNIT!!!!!!!!!!!!!!!!!!

[AmateurWrestler]

Thanks guys.

I officially military pressed 185 today, easy too. I can probably max 195, and maybe 205 at the gym maybe more. Somehow I missed the 2nd rep, but whatever.

I also did 175x2.5 and 170x2

I'm ****ing pissed off at the ankle now. I'm happy and all that I could probably bench 300 pounds at the gym, but my ankle is ****ING PISSING ME OFF DAMNIT!!!!!!!!!!!!!!!!!!


Wow strong arms :)

[AJ010]

I foresaw this. Even though unlocking 225 felt light on CG incline, and even though it BLASTED to the lockout, I just couldn't get it! The militaries from yesterday def wore me out, but I think my lockout needs some work.

Next week if I feel like it ill try to finally hit the 2 plate incline. If I don't feel like it, I'm going to go to dumbell military and maybe flat bench.

[Fullback_45]

FKING KILL 225! No excuses.

[AJ010]

Hell yeah!

DUDE, it literally went from my chest to the lockout in 1 second or so, then its like something was pushing it back against me if you know what I mean. It's like I was trying to push through a solid wall in those last few inches, and I just couldnt get it, DAMN

I was so surprised at how easy the bottom was. Those paused militaries really helped I guess!

[mivi320]

****in awesome military pressin'!

[MXdawg2]

When are you starting the new routine?

[Perceptionist]

Thanks guys.

I officially military pressed 185 today, easy too. I can probably max 195, and maybe 205 at the gym maybe more. Somehow I missed the 2nd rep, but whatever.

I also did 175x2.5 and 170x2

I'm ****ing pissed off at the ankle now. I'm happy and all that I could probably bench 300 pounds at the gym, but my ankle is ****ING PISSING ME OFF DAMNIT!!!!!!!!!!!!!!!!!!

185 on the military is a very good accomplisment, congrats. You will definitely hit 225 soon, just dont burn yourself out... Outside the 3 main pl lifts, military presses have almost been my best and strongest exercise...well that and 'good form' bentover barbell rows. Keep it hitting it hard!

[AJ010]

Thanks everybody

I've been ****ed up

I ended up doing CLOSE GRIP BENCH PRESS today. I barely missed 275, but crushed my old PR of 255.

The weight doesn't stall at the bottom anymore, I think I have an idea of what to do now.

[Flex Daddy]

yo, where have u been?
I came to check up on your deadlifts and it seems like u haven't been on in awhile

[I-love-muscle]

Thanks everybody

I've been ****ed up

I ended up doing CLOSE GRIP BENCH PRESS today. I barely missed 275, but crushed my old PR of 255.

The weight doesn't stall at the bottom anymore, I think I have an idea of what to do now.
275 close grip bench press is a good lift man, keep it up

[AJ010]

Flex Daddy- a lot of things came up, and now I feel so out of whack that I can't even describe it. It wasn't even from working out, it's just from everything thats been going on. I decided to skip the 455x2 workout, and whenever I get to it this week I'll try the big 475x2 , either Monday, Tuesday, Saturday, or Sunday, hopefully one of those days.

ILM- Thanks bro. If I start pounding my mid bench and lockout, 300 at the gym should be my CG max.

[Fullback_45]

Sweet job bro, you can deg wg 275+. GL on pulling 475x2 for a new pr!

[AJ010]

9/5/05
My Journey:

Coan/Phillipi Week 8:

Deadlift
135x5
225x3
315x1
365x1
405x1
475x2 *PR!

Bodyweight: 157.6

Comments
The nightmare's over. Gotta do Reverse Hypers and some other stuff.

[DieselWeasel]

OK, that's insane. 475x2! You're way ahead of me now. Get some damn video, you beast. :D

[AJ010]

OK, that's insane. 475x2! You're way ahead of me now. Get some damn video, you beast. :D

Haha you're the best bro. :D

The video thing might take forever though lol

[DieselWeasel]

Haha you're the best bro. :D

The video thing might take forever though lol

Just do it like I told you on AIM. It's too easy. :)

[BenT]

Wow nice deadlifts!

[P0W3RLIFT3R87]

Awesome job on the deadlifts. 475x2 is great. You are probably around 500 max now. Also, nice work on the close-grip bench. I'm sure you'll get the 275 very soon.

[AJ010]

Thanks guys!

PLer-I'm not too sure. For some reason I feel like I've finished the routine, because my goal this whole time was to avenge myself for my mess-up with 475 back in December, so I need to try to keep focus if I want to hit 500. Next workout is supposed to be 490x1, not sure when I'll get around to that. I'm thinking Sunday, except that might not be enough recovery, and then school will get in the way of things(starting this week). There are only 2 more workouts left, I'll find a way to do them in the end. :)

[MXdawg2]

Didn't you already pull 500 a while ago?

[AJ010]

Didn't you already pull 500 a while ago?

Nah, that was a rack pull from knees.

[GmoneyJakee]

dude 475 for 2 is massive. i cant wait to start up the coan routine again. i think ill save it for the fall and winter though. good job none then less.

[AJ010]

Thanks dude!!!

Update: Thanks to the help from members on another forum, my ankles been feeling better and better. The ankle is somewhere in the 90% range now. :)

[P0W3RLIFT3R87]

Good that your ankle's feeling better. I do think that you will have a good chance with getting 500. I started school last week and it hasn't really affected my lifting, except maybe the first couple days getting adjusted to the schedule.

[Flex Daddy]

Deadlift
135x5
225x3
315x1
365x1
405x1
475x2 *PR!


Congrats on your 475!

How did u find the 2nd rep?
I had a little difficulty with mine

[big_baller]

wow, sounds like you recovered from your shoulder injury with the 275 close grip....and your deadlifts are going crazy! **** i just realised your only 25 pounds behind me with 2 reps.

[AJ010]

Thanks everyone!

PLer- Appreciate it :)

Flex Daddy- that second rep was hard as hell, I don't know even if I bounced for a 3rd one if I would have got it, there is a slim chance though. But hey man, we both PRed !!!!

Baller- thanx man! Yeah I've been doing some instinctive training really for the upper body and it paid off :)

Update:

I'm getting really bored with jogging. I've been jogging since last Thursday every day, each day adding 100m more. Decided to do 800m today. Boring, I really want to sprint again. I think I'm slow now after all this jogging :(

[AJ010]

I want to sprint again damnit


I think I'll give it 2 more weeks of rehab, since I'll be doing coan anyways (hopefully...), then I'll gauge it from there

[big_baller]

I feel your pain of wanting to do something but can't.

Just stretch heaps....find something else to do.

[Flex Daddy]

Hey, Steel
Just another update here on the deadlift program...

I managed to do 490 but that was pretty tough :p
I think i'm almost at the end of my stride here.
It took me 2 attempts before I got it. On the first one, my hips came up first so I didn't want to stiff leg the entire thing up. Second one was rough but I managed to keep things together.

Good luck this week. I hope you do better than me!

[AJ010]

Hey, Steel
Just another update here on the deadlift program...

I managed to do 490 but that was pretty tough :p
I think i'm almost at the end of my stride here.
It took me 2 attempts before I got it. On the first one, my hips came up first so I didn't want to stiff leg the entire thing up. Second one was rough but I managed to keep things together.

Good luck this week. I hope you do better than me!

Hey!!

Congrats on the PR bro! I know you've got 5 plates minimum in you! Good **** dude, imagine if you didnt mess up the 1st one :)

Check my next post for the news on my workout

[AJ010]

9/12/05
My Journey:

Coan Phillipi Week 9:

Deadlifts
135x5
225x3
315x1
365x1
405x1
490x1 *****ing huge PR

Comments
I wasn't sure if I'd get it, but I did. Well, hopefully I'll finally get 500 next time on the last workout. :)

[MXdawg2]

500 is your bitch baby, wooo.

[Porky]

steel man that is super impressive.

u are definitely the deadlift master.

i did 315x4 today for a huge pr lol.

looks like u won the race man, good job

[AJ010]

Thanx guys!

Porky- You still da box skwatz master ;)

[Porky]

Thanx guys!

Porky- You still da box skwatz master ;)

its bax skwat and no u are, i couldnt box squat 150lbs right now

[P0W3RLIFT3R87]

Awesome job on the deadlift PR. 490 is sweet. Good luck with the 500 next week.

[Fullback_45]

Fking Awsome................


*Tried repping you but i gotta spread it around before repping you again even though havent seen anything as impressive as this in awhile...

[Flex Daddy]

Congrats on your 490!!
did u bring it up without problems?

[AJ010]

Thanks everyone!

PL87- Really appreciate it :)

Fullback- You're the best dude, thanks!!!! You gotta start pullin some heavy **** after your squat goes up :)

Flex Daddy- Thanks!!! Dude, 490 was hard as hell, took almost all I had to get it up, but it was a smooth flowing pull. I hope we both get 500 next week!!!!!! :)

[BigDerek]

9/5/05
My Journey:

Coan/Phillipi Week 8:

Deadlift
135x5
225x3
315x1
365x1
405x1
475x2 *PR!

Bodyweight: 157.6

Comments
The nightmare's over. Gotta do Reverse Hypers and some other stuff.

Liking the deads, can't wait to get there. Hows the coan/philipi routine?

[DieselWeasel]

Your pull strength is awesome. Keep going, damn it! 500 is going to be sweet. :)

[Liftin4ever]

Bastard, I pull a pr today and you pull 100 lbs over it, damn you!!!. Haha jk man nice job. Oh yea, and guess who is now 18!!! hahaha thats right, me!!!

[Porky]

Bastard, I pull a pr today and you pull 100 lbs over it, damn you!!!. Haha jk man nice job. Oh yea, and guess who is now 18!!! hahaha thats right, me!!!

nice now u can buy lottery tickets,

sign out of school, sign ur own notes etc, dont have to bring home forms to ur mom.

oyea u can vote, but who does that anyways?

[AMG]

9/12/05
My Journey:

Coan Phillipi Week 9:

Deadlifts
135x5
225x3
315x1
365x1
405x1
490x1 *****ing huge PR

Comments
I wasn't sure if I'd get it, but I did. Well, hopefully I'll finally get 500 next time on the last workout. :)


Looking strong beast! Congrats!

[AJ010]

Thanks everybody. Really appreciate it, a lot.

Body isn't feeling up to 500 today, so not going to even bother.
Flex Daddy, let me know how things go!

I just did 4 moderate sprints today, ~20m lead in at 65% and 20m run @80-85%
I have some sort of pain near the achilles, but its more so in the very lower calf. I don't know why...must have injured that area too.

The achilles has thickened up a lot after becoming thinner and looser, but I think it has some more to go. The pain can vary from practically none to "**** this hurts".

[BPP]

****ing huge deads bro, better than my PR now :( :( :(


started your program today :D

[AJ010]

****ing huge deads bro, better than my PR now :( :( :(


started your program today :D

Thanks man! You're still da big boss dog :cool:

Cool **** man! I bet you're gonna tell me this on AIM right about now :D

[AJ010]

Bah, just did some 45 degree rows from the rack(saw a video of this, looked cool)

Ended up doing 225x5 +3 cuz i wanted to rest a bit
Then 275x1 alright form...i dunno i wouldnt say it was strict at all
Then 285x1 pretty bad form lol
Then another 225x5 good form

[AJ010]

Also did some light calf raises and 3x6 GHRs with hip extension


*note: I still need to find a way to get full hip extension

[MXdawg2]

Uh, nice rows :D I wanna' see a 500 lb. deadlift already.

[Porky]

man u better get that video taped. that would be sick ****.

dont get hurt doing it tho man.

[Flex Daddy]

Yo, how goes the training?
well... i pulled 495... I tried 500 but when my hips went up first, i called it a day.
I had hurt my lower back a couple of weeks ago during the week we did 475 x 2. I don't think it was specifically the 475 x 2 that injured me, but something else. Anyways, I didn't want to push it. I could probably pull 500lb next week but I'm happy with 495.
I think i'm done with the program, I'm going to skip next week and take over a week off from lower body stuff.

I'll share my final thoughts with everyone
I went from 465 - 495 in 10 weeks
That equals 30 lb increase for people who don't want to use the calculator. :p
For me, the first 4 weeks was what challenged me the most. Just the intensity of the work can make a person give up. I find it hard to jump from equipment to equipment within a certain amount of time without someone wanting to work in.
The next time I try this (which maybe at the end of this year), I'll probably got the program down a little. I'll probably cut one week out of the first four weeks and maybe 1 at the end. Doing DL this long is a little rough on me hence the possible reason for hurting my lower back. On a side note, I've hurt my lower back before so i'm not so surprised - recurring injury.

Also, I only did lower body once a week and thats basically with this routine. I noticed that Steel did a dynamic squat/pull as well. I may do that next time but I will have to decide whether to cut the volume down a little from this routine because of the added lower body workout.

Also, I only took protein the entire time. I may supplement this workout with something else ie. superdrol, creatine, etc.

Happy training Steel
Good luck and try to break 500 :D

[Perceptionist]

oooo so close to 500....you inspire me to really step up my game with the deadlifts....pulling is definitely my downfall, I categorize myself as the worse deadlifter in history, but if I ever wanna go over a 1500 total in usapl I need to pull 500!....sometimes I just want to say screw my westside training and starting actually pulling more often....500 IS YOURS!

[mivi320]

Haven't stopped by in awhile. Looking ridiculously strong as usual, US. Get off that cell-tech :D ;)

[Flex Daddy]

I categorize myself as the worse deadlifter in history

lol... I categorize myself as the worse bencher in history. No matter what i do, it won't go up. I've tried everything... stuck at 295 :p

[AJ010]

Yo, how goes the training?
well... i pulled 495... I tried 500 but when my hips went up first, i called it a day.
I had hurt my lower back a couple of weeks ago during the week we did 475 x 2. I don't think it was specifically the 475 x 2 that injured me, but something else. Anyways, I didn't want to push it. I could probably pull 500lb next week but I'm happy with 495.
I think i'm done with the program, I'm going to skip next week and take over a week off from lower body stuff.

I'll share my final thoughts with everyone
I went from 465 - 495 in 10 weeks
That equals 30 lb increase for people who don't want to use the calculator. :p
For me, the first 4 weeks was what challenged me the most. Just the intensity of the work can make a person give up. I find it hard to jump from equipment to equipment within a certain amount of time without someone wanting to work in.
The next time I try this (which maybe at the end of this year), I'll probably got the program down a little. I'll probably cut one week out of the first four weeks and maybe 1 at the end. Doing DL this long is a little rough on me hence the possible reason for hurting my lower back. On a side note, I've hurt my lower back before so i'm not so surprised - recurring injury.

Also, I only did lower body once a week and thats basically with this routine. I noticed that Steel did a dynamic squat/pull as well. I may do that next time but I will have to decide whether to cut the volume down a little from this routine because of the added lower body workout.

Also, I only took protein the entire time. I may supplement this workout with something else ie. superdrol, creatine, etc.

Happy training Steel
Good luck and try to break 500 :D

Congrats dude!! Really, that's some kickass ****!! I slightly hurt my back too on the routine, but it got better by the time I had to pull again.

You saw how my coan workouts were. Usually low volume, especially from the original routine. Not much compared to the actual thing..but sometimes I did only the deadlifts.

I don't think I'll be giving 500 a shot, so I'll end it here. You beat me bro, 5lbs baby :D

[AJ010]

To the rest of you guys, thanks a lot! Perceptionist, give this routine a shot. It works!

Mivi- What up dude...dat cell-tech dere is awesome :D

[Liftin4ever]

If you pull 500 I will pull 400 :D

[big_baller]

wow....490, your beating gazza...what is the world coming too?

[AJ010]

Haha, L4E you'll get 400 before I get 500

Baller- Haha the worlds ending

9/24/05
Upper

CG 3 Board: 135x5/185x2/225x1 (full rom)/ 275x1/295x0/285x1 *PR!
CG Bench: 2x225x5 *PR!
Speed Bench: 6x135x3
Face Pulls: 3x50x12

Comments: Nice workout. Best 3 board is 285 with WG, I think I had 290-295 in me with a CG today. So yeah, imagine if I was to start WG stuff again ;)

Oh yeah, I could have probably hit 225x8 if I wanted.

[AJ010]

Also did an ATG squat with right leg.... left leg was out in front.

Gonna do some lightly assisted one leg squats for each leg 3x5

[P0W3RLIFT3R87]

Congrats on the cg bench PRs.

[BenT]

Nice work man!

[Fullback_45]

Very nice work like always Steel.

[MXdawg2]

Nice CG work!