Path to 1700 at 198 Raw/Natty

[zmcdole]

DE BENCH
280 x 2 x 8

SINGLE ARM INCLINE DB REVERSE FLIES
30 x 15 x 4

SINGLE ARM DB SEATED LATERAL RAISES
30 x 15 x 4

[zmcdole]

I started the 1st week of my squat cycle. The weight starts off really light and I don't really like that. However, I also know that right now I have to get my form straight and lighter weight with lots of reps is really the way to go. I still don't like starting off with light weight and going 10 weeks before I put 500 on the bar. To take care of this I'm gonna be doing HEAVY walkouts and holds every week.

SQUAT
365 x 2 x 12

WALKOUTS
495 x 1 walkout and hold for 10 seconds
585 x 3 walkouts and holds for 5-10 seconds.

LEG PRESS
8 plates x 10
10 plates x 10

GHRS
BW x 8 x 2
BW x 6

[Bigben198]

Good call with the walkouts should help keep the cns from getting lazy, and I admire the patience to start light, always a struggle to pull back the ego to work the base good for you brother

[zmcdole]

Good call with the walkouts should help keep the cns from getting lazy, and I admire the patience to start light, always a struggle to pull back the ego to work the base good for you brother

yeah it's hard not to just go ahead and load up 4 plates and start there. My form is wack right now for some reason so I have no choice but to start light.

[Bigben198]

yeah it's hard not to just go ahead and load up 4 plates and start there. My form is wack right now for some reason so I have no choice but to start light.

I've been there, had some severe depth issues last year coupled with some chronic knee buckling, had to start from scratch, I feel your pain. Keep up the grind and it will be worth it

[zmcdole]

I've been there, had some severe depth issues last year coupled with some chronic knee buckling, had to start from scratch, I feel your pain. Keep up the grind and it will be worth it

Thanks man. You're a pretty big inspiration to me so I'm glad that you're on here logging your stuff and even took the time to check out my stuff. Hopefully we can help each other out.

[Bigben198]

Thanks man. You're a pretty big inspiration to me so I'm glad that you're on here logging your stuff and even took the time to check out my stuff. Hopefully we can help each other out.

For sure man, Always more to learn!

[zmcdole]

ME BENCH
365 x 1
405 x 1
425 x 1

TITAN RAM
440 x 1
455 x 1

DB INCLINE
130 x 5 x 3

PUSHDOWNS
3 sets of 10-15

[dan_g_28]

ME BENCH
365 x 1
405 x 1
425 x 1

TITAN RAM
440 x 1
455 x 1

DB INCLINE
130 x 5 x 3

PUSHDOWNS
3 sets of 10-15

Solid bench. You may benefit from some lockout work. Speed off your chest to the 3 board area was insane. I have the same exact stick point, and I find paused floor presses as an accessory in the 6-10 rep range to be golden. Although what youre doing is obviously working, lol.

[zmcdole]

Solid bench. You may benefit from some lockout work. Speed off your chest to the 3 board area was insane. I have the same exact stick point, and I find paused floor presses as an accessory in the 6-10 rep range to be golden. Although what youre doing is obviously working, lol.

I may just have to hit some floor presses then. Do you do them on an ME day or a DE day with lighter weight? I could see doing them on either day though.

[dan_g_28]

I may just have to hit some floor presses then. Do you do them on an ME day or a DE day with lighter weight? I could see doing them on either day though.

I do them either day, really, but I never skip a week doing them. They're a staple in my routine. I've done them as my ME movement also, but haven't done that in a while. I like doing them paused and with a higher rep range. Usually 8-10. I also will rotate with straight weight and adding chains.
With your sticky point, I could see them having some nice carryover.

[xKyle10]

Insane bench, do you know how much your wrists are? Must be at least 7.5 or 8, look pretty big boned

Impressive stuff. Would you recommend doing walkouts/holds like that for breaking through a squat plateau or is that just purely for what you're doing with not being able to squat what you want for 2+ months?

[zmcdole]

I do them either day, really, but I never skip a week doing them. They're a staple in my routine. I've done them as my ME movement also, but haven't done that in a while. I like doing them paused and with a higher rep range. Usually 8-10. I also will rotate with straight weight and adding chains.
With your sticky point, I could see them having some nice carryover.

Cool thanks man. I'll give it some thought. I'm definitely gonna through em in somewhere along with some board presses.

Insane bench, do you know how much your wrists are? Must be at least 7.5 or 8, look pretty big boned

Impressive stuff. Would you recommend doing walkouts/holds like that for breaking through a squat plateau or is that just purely for what you're doing with not being able to squat what you want for 2+ months?

I just measured them and they're a little over 7.25. I like the walkouts for both reasons. I think they'll keep me accustomed to heavy weight and I'll still use them even when I start squatting heavy. If I'm planning on hitting 600 then 600 needs to feel doable. Loading up 675 - 700 and walking it out and holding it will really help me feel comfortable with 600 on my back.

[Kent.White]

Nice bench. How wide is your grip in relation to the lifting rings?

[zmcdole]

Nice bench. How wide is your grip in relation to the lifting rings?

My pinkies are on the rings. I find that to be just right for me. I have pretty strong triceps even though my lockout is my weakest link right now and a wide grip gives my shoulders issues.

[Kent.White]

Thanks. I am new at this and just trying to learn. If your shoulder wouldn't give you problems would you go wider?

[zmcdole]

Thanks. I am new at this and just trying to learn. If your shoulder wouldn't give you problems would you go wider?

No I probably wouldn't. I feel stronger with a narrower grip.

[zmcdole]

Week 2 of Coan/Phillipi. I changed it up slightly. My speed off of the floor is less than stellar at the moment so I dropped a little bit of the weight on my speed pulls, cut out 2 sets, and did them from a 2 inch deficit. This is only a 10 week program, but I'm gonna spread it out over about 16 weeks. I'm gonna add some deloads in where I just pull for speed from the floor.

DEADLIFT
520 x 2

SPEED PULLS (2 inch deficit)
405 x 3 x 6

GM'S
225 x 6 x 3

BB ROWS
225 x 6 x 5

PULLUPS
bw x 8 oh
bw x 8 uh
bw x 8 oh
bw x 8 uh
bw x 8 oh
bw x 8 uh

[E_P_C]

subbed to thread

[zmcdole]

subbed to thread

I'm in Vegas too. Where do you train?

[Doollas]

I spoke with my advisor yesterday and when I asked "what about a post-doc at UNLV" [in case other places don't work out] and he said, "oh absolutely there is always a place for you there". One of these days we might be training together.

[zmcdole]

I spoke with my advisor yesterday and when I asked "what about a post-doc at UNLV" [in case other places don't work out] and he said, "oh absolutely there is always a place for you there". One of these days we might be training together.

that would be sweet. All my other training partners (squat and deadlift) train way up north at Golds and I don't need two gym memberships.

[E_P_C]

I'm in Vegas too. Where do you train?

Mostly at home or at LVAC on eastern

i knew i recognized the gym in your bench video

[zmcdole]

Mostly at home or at LVAC on eastern

i knew i recognized the gym in your bench video

Oh ok. I used to train at that one a lot. Now I train at home or at LVAC off of Flamingo/215.

[zmcdole]

DE bench day.

BENCH
225 + minis x 3 x 9

CLOSE GRIP 3 BOARD
315 x 5 x 2

DB REVERSE FLIES
4 sets x a lot

DB LATERAL RAISES
3 sets x a lot

[csday924]

With the huge difference in your meet dl's and gym lifts how did you pick what your starting and ending numbers where for coan? What do you recommend lbs wise for the gain +30? How have your past runs gone?

[zmcdole]

With the huge difference in your meet dl's and gym lifts how did you pick what your starting and ending numbers where for coan? What do you recommend lbs wise for the gain +30? How have your past runs gone?

In the past I picked the number that I pulled at my last meet. Not the best plan. This time I picked a number that I thought I was currently at using my bar in my garage. I also picked a number to end with that I thought I could realistically hit using my own equipment (stiff bar). My past runs have always gone really well and I've always improved my deadlift. My jumps have looked like this: 545-600, 600-622, 622-633(633 was cake 650 was doable that meet), 633-650(650 was real fast and 660 was realistic that meet). I would say 30lbs is a realistic number to increase your dead with Coan/Phillipi. The only complaint that I have with that program is that weeks 5-10 have no deloads built in and the weight just goes up and up. I'm spreading the 10 weeks out over about 16 weeks with deloads thrown into those last 5 weeks.

[zmcdole]

Squatted today. I felt pretty good and flew threw my sets with little fatigue.

SQUAT
385 x 2 x 12

WALKOUTS
495 x 10 seconds
545 x 10 seconds
585 x 10 seconds
675 x 6-8 seconds

LEG PRESS
10 plates x 10
12 plates x 10
14 plates x 10

GHR'S
bw + 25 x 5 x 4

10 minutes LISS cool down cardio. 7 on the bike 3 walking the track.

Here's a vid from my workout. Please comment on my form. At times I feel like it's alright, but then other times I think it's bad.

[natttatoll]

Squatted today. I felt pretty good and flew threw my sets with little fatigue.

SQUAT
385 x 2 x 12

WALKOUTS
495 x 10 seconds
545 x 10 seconds
585 x 10 seconds
675 x 6-8 seconds

LEG PRESS
10 plates x 10
12 plates x 10
14 plates x 10

GHR'S
bw + 25 x 5 x 4

10 minutes LISS cool down cardio. 7 on the bike 3 walking the track.

Here's a vid from my workout. Please comment on my form. At times I feel like it's alright, but then other times I think it's bad.

your form looks pretty good, but you do this weird thing where all your weight shifts forward at like the last little bit, then you have a bit of butt wink. i would attempt to sit back a little more.

[zmcdole]

your form looks pretty good, but you do this weird thing where all your weight shifts forward at like the last little bit, then you have a bit of butt wink. i would attempt to sit back a little more.

this is what I notice as well. I've attempted to sit back more, but it doesn't seem to really make a difference. I'll try again the next time I squat.