less fapping, more lifting: lefthandedstraw and TheBateman

[TheBateman]

Time to go beyond the misc and put up bigger numbers in the gym.

lefthandedstraw gym/meet PR current/goals:
Bench: 235
Squat: 250
Deadlift: 345


TheBateman gym/meet PR current/goals:

Current: 1190 @ 181, Goal: 1300 @ 165
Bench: 325
Squat: 385
Deadlift: 480

We will use Coan's bench program (http://joeskopec.com/edcoanbench.html) on Mondays and Fridays (instead of Wed+Sat) with a Russian squat program (http://www.exrx.net/WeightTraining/W...ator.html?max=).

Sample Week:
Monday- Bench+squat
Wed- Squat
Friday- Bench+squat

No direct deadlift work yet. I've found most improvements on my pulls when I haven't worked on them and focused more on squats. Ultimately we want to be able to run Coan-Phillipi (http://tsampa.org/training/scripts/c...lipi_deadlift/) but will not do so with the current high frequency squat program.

Videos+pics with PRs.
Pics of foods.
Pics of bulges.

First workout to be logged later today.

[TheBateman]

Should've taken some more time off before starting this ****. Shoulder was definitely still sore.

Squat
6x2-315

Bench
2x10-225

Close grip bench
2x8-195 (couldn't do 10 reps)

Some accessory work for legs

[lefthandedstraw]

11/14/11

10 minutes walk on treadmill @ 3 mph / 1.5% incline.

Squat
warmups
200 x 2 x 6

Bench
165 x 10 x 2

Close grip bench
147 x 10 x 2

Incline bench
135 x 10 x 2

Hanging knee raises / pull-ups
BW x 25 / 5
BW x 22 / 5
BW x 27 / 5

10 minutes of foam rolling.


I plan on dropping the incline bench from this week forward.

[TheBateman]

^nice. i just tried foam rolling and i still haven't really figured it out lololol
PM me or post your goals brah

[lefthandedstraw]

PM me or post your goals brah

These are the numbers that I am using for the generators:

Bench: 235
Squat: 250
Deadlift: 345

I don't have any goals in place except for the numbers listed at the end of the program. This is my first strength program that I have ever ran so I have no idea how taxing this will be on my body or how the results will turn out. I plan to make sure I get a lot of sleep and I will also stretch and foam roll daily as a preventative measure for injuries.

^nice. i just tried foam rolling and i still haven't really figured it out lololol

Tonight I did a stretch for the quads and one for the IT band.


IT band foam rolling is absolute hell.




IT band @ :45 and quads @ 1:10

[TheBateman]

you going to drop incline permanently?
i couldn't finish it for my first day today but it might be because i wasn't 100%

[lefthandedstraw]

you going to drop incline permanently?
i couldn't finish it for my first day today but it might be because i wasn't 100%

I thought that you were dropping it, will proceed as normal for the following weeks.

Also the link for the russian squat program in the op is 404'd.

[TheBateman]

I thought that you were dropping it, will proceed as normal for the following weeks.

Also the link for the russian squat program in the op is 404'd.

Wasn't dropping it
after closegrip I felt pain in my shoulder so I stopped. Going to do it next week

[zackmorris]

In on epicness!

[lefthandedstraw]

20 minutes stretching this morning.

http://www.defrancostraining.com/ask..._08-10-03.html




edit .. ^^ here comes the trolls.




o.0

[TheBateman]

In on epicness!

did i have sex with u before?

[zackmorris]

did i have sex with u before?

from craigslist....yes

[TheProgressiveOne]

Wow?

Ready to watch you boys destroy weights!

[lefthandedstraw]

Wow?

Ready to watch you boys destroy weights!

There he is!

I was going to shoot you a pm later today.

[TheBateman]

Wow?

Ready to watch you boys destroy weights!

you'll get 3/4/5 sooner than you think

[TheBateman]

11/15/11

Wasn't going to lift today but my buddy went to the gym to do deadlifts so I joined.
Did working sets of 3-5 on 135,225,315,365 then 3x3 on 405
315x8 to finish

Some pulldowns and rows afterwards.

[lefthandedstraw]

since you did deads, do you think your body will be ready for squats tomorrow?


i only have squats on my list for tomorrow.
what else do you think i should hit for my accessory exercises?

[TheBateman]

since you did deads, do you think your body will be ready for squats tomorrow?


i only have squats on my list for tomorrow.
what else do you think i should hit for my accessory exercises?

yea it was stupid of me to have done deadlifts. the guy i was training with pulls over 600 so i didn't want to miss watching him.
i didn't go heavy so i should be fine. won't be up late tonight and i've only got 6x3-315 on squats, i'll take my time doing them
ill put some icy hot on my lower back and just stretch out a lot tomorrow before trying that ****

how'd you feel today after yesterday's squat workout?

[lefthandedstraw]

sore all over, feels good man.
i did the stretching routine that i posted earlier and i felt pretty good except foam rolling the it band is absolute torture.

i have class tomorrow at 10:00 until 6:00pm and i plan on lifting after my classes.

[jerseyshorebrah]

I am confused by the avi's :s

[TheBateman]

I am confused by the avi's :s

disregard diet acquire strength

[-Lucifer]

Those are two solid programs. Good luck to you both. Subbed.

[zackmorris]

I've learned to love being sore. I hit triceps solo the other day and it's a strange feeling have them this sore. Euphoric in a sense.

[TheBateman]

****ing damnit i shouldn't have deadlifted last night

11/16/11

Squats

4x3-315
2x315
1x315

Dumbbell shrugs

missed my last two sets. It wasn't my back that was the problem. belted up and i was nice and tight. My left quad was sore though and gave way on my fifth set. F

[lefthandedstraw]

11/16/11

15 minutes stretching routine.
10 minutes walk on treadmill @ 3 mph / 1.5% incline.

Squat
warmups
200 x 3 x 6

One arm DB rows s/s w/ DB shrugs
90x12 / 75x20 - 2 sets

Preacher Curls
75x12
75x12

Planks
60 seconds
60 seconds


10 minutes of foam rolling.


Squats felt good in the later sets tonight.

[lefthandedstraw]

Those are two solid programs. Good luck to you both. Subbed.

Thanks for stopping by Lu.

****ing damnit i shouldn't have deadlifted last night

missed my last two sets. It wasn't my back that was the problem. belted up and i was nice and tight. My left quad was sore though and gave way on my fifth set. F

lol
I knew that was going to happen.

[TheBateman]

Thanks for stopping by Lu.



lol
I knew that was going to happen.

fuuu

[lefthandedstraw]

are you going to hit deads on your recovery day again?

[TheBateman]

are you going to hit deads on your recovery day again?

LOL nah not in the gym today
i'll be studying and gotta get up early to get a chestxray and pft

[lefthandedstraw]

11/17/11

Conditioning

1.75 mile run

Jump rope
100 both feet
25 right foot
25 left foot
100 alternating

15 minutes of stretching & foam rolling.


Nice slow run to loosen up my body after work.