Stig's Journey to USAPL Collegiate and Raw Nationals: Shut up and Squat

[samsont]

nice man work man. subbed in.. i'm on coan too right now.

Excited for the BBC, it's pretty close to where I live.


inb4 south florida crew takes over the forums

[TheStigIsBig]

His gym is BBBC.

This

[TheStigIsBig]

nice man work man. subbed in.. i'm on coan too right now.

Excited for the BBC, it's pretty close to where I live.


inb4 south florida crew takes over the forums

Coan is brutal man.

I will be moving everything into the facility when I get back from my Cruise on friday. Can't farrrrking wait

[izzygrant]

inb4 south florida crew takes over the forums

hasn't it already???



nice shoes, you should take up oly lifting at the BBC

[TheStigIsBig]

Workout 23 of Coan/Phillipi Cycle (3/1/13)

OHP

165 x 5 x 2

Side Lateral Raises, Front Lateral Raises, and Rear Lateral Raises

30 lb DB's x 11 x 2

Underhand Lat Pulldowns

185 lbs x 8 x 3

Chin Ups

BW x 10 x 3

Rope Hammer Curls

55 lbs x 10 x 5

Notes

Decent workout. Was tired after work so the 165 was tougher then it needed to be, but I got it done. One more light bench session on Sunday then COZUMEL MEXICO for a week on a cruise.

Can't ****ing wait.

[TheStigIsBig]

Workout 24 of Coan/Phillipi Cycle (3/3/13)

Bench

245 x 10 x 2

CGBP

245 x 8 x 2

BW Dips

BW x 15 x 2

Tricep Pushdowns

140 lbs x 8 x 3

Rope Hammer Curls

55 lbs x 10 x 5

Pec FLys

165 x 12 x 3

Notes

Went heavier then I was supposed too because of going on a cruise. Went well.

Workout 25 of Coan/Phillipi Cycle (3/8/13)

Bench

325 x 3 x 2

Incline

270 x 1 (supposed to be 3, but I am done with this. Stupid exercise is stupid)

CGBP

300 x 3 x 4

Notes

Well the cruise was ****show. Banged my left knee up falling, knocked myself out on a sink, drank too much, got too sick, and almost died a couple times in Mexico. O and no ****ing sleep.

How I managed to do this workout on no sleep is beyond me, and when I say the 325 x 3 was a 10.0000000000000000 RPE I mean it. I need to recover now. Taking saturday off, then doing light bench, ohp and deadlifts on sunday and monday.

Will be opening and building my little powerlifting storage facility on MONDAYYYYYYYYYY

[Jason2459]

lol sounds like you had too good of a time.

[TheStigIsBig]

lol sounds like you had too good of a time.

Its funny how life works. I paid 650 bucks for 5 days of hurting myself, and almost dying.

Only in America.

Now its back to trianing time to get ready for March 24th.

[psychodiver9]

In4stories.....

[TheStigIsBig]

In4stories.....

Lets just say my new nickname is Thomas Whirlpool aka The Fudge.

No idea how I got the Fudge nickname, after a longnight alot of people I have never seen before started to call me that.

I used the pickup line saying my name is Tom Whirlpool and my family invented the whirlpool and hot tub to get with a girl haha......................and it worked shockingly.

[TheStigIsBig]

Workout 26 of Coan/Phillipi Cycle (3/11/13)

OHP

175 x 3 x 2

Bench

225 x 10 x 2

Dips

BW x 13 x 2

Side Lateral Raises/Front Lateral Raises

30's x 10 x 1

Tricep Pushdowns

145 lbs x 8 x 3

Notes

Feeling still weird from the issue I had going to the urgent care center after fainting at work but im getting a bit better. Didn't really need to go that hard at the gym today to hit these weights so I went for it.

Excited as hell though, I finished buiding the rest of my little private gym facility. I will have pictures up on weds when I get to finally train in there! Going to do some very light squats, and deadlifts. I need to see where my deadlift is at, because that will determine where I go with this competiton coming up March 24th.

[adamsz]

I used the pickup line saying my name is Tom Whirlpool and my family invented the whirlpool and hot tub to get with a girl haha......................and it worked shockingly.

lmao I was like lmao. Is this real life?!? Some chit straight outta the misc right there.

Any pics from the cruise?

Nice benchin cuz

[izzygrant]

in4 pics of bbc

[BombDonald]

I used the pickup line saying my name is Tom Whirlpool and my family invented the whirlpool and hot tub to get with a girl haha......................and it worked shockingly.

I approve of this.

[TheStigIsBig]

lmao I was like lmao. Is this real life?!? Some chit straight outta the misc right there.

Any pics from the cruise?

Nice benchin cuz

Yes real life lololol

Yeah I got a bunch of pics, ill try and post a few tomorrow. I got a video of me popping out of a cake hammered as **** lulz

I approve of this.

thank you Donald. I get pretty smart when it comes to picking up chicks.

[TheStigIsBig]

Workout 27 of Coan/Phillipi Cycle (3/13/13)

Deadlift

Worked up to 455 x 1 (opener)

Squats

95 x 8
135 x 5
185 x 4 x 4

RDL's

315 x 5 x 1

Notes

First time deadlifting in a couple weeks. Felt a bit weird, but not too hard. This will be my opener next sunday. I shouldn't even compete to be honest, but I am going to try and hit a deadlift PR of atleast 507. I am mainly going for the bench PR.

O and also this was my first workout in my little private storage room. I am starting to personal train out of it, and trian with some friends. It is quite awesome.

I also squatted tonight too. Extreme toe angle pointing and knees out, feels a bit better, but I can still feel some soreness. It wasn't too bad though. I will try and squat light again on monday or so.

Pic of the facility:

[psychodiver9]

You will have trouble getting members at your current location

[TheStigIsBig]

You will have trouble getting members at your current location

lol im not looking for members. I train clients here.

[psychodiver9]

lol im not looking for members. I train clients here.

just jakesing with you brah

[TheStigIsBig]

just jakesing with you brah

My friend nicknamed it the Rape Dungeon.

Getting members will not be an issue.

[psychodiver9]

My friend nicknamed it the Rape Dungeon.

Getting members will not be an issue.

I can has a tour?

[TheStigIsBig]

I can has a tour?

fsu gets discounts

[TheStigIsBig]

Workout 28 of Coan/Phillipi Cycle (3/14/13)

Bench

335 x 1 (was supposed to do 335 x 3 x 2)

Pause Bench

315 x 1 x 3

CGBP

305 x 3 x 2

Floor Press

275 x 5 x 2

Notes

CNS is just fried. 325 x 3 x 2 last week really took alot out of me and that wasn't even a week ago. So I decided to take it smart and work on pause benching. Didn't feel too bad, but I will practice more singles next week. I decided to do floor press instead of incline because it has more carry over for me IMO. It actually felt really good, and its actually a floor press PR.

Tomorrow is OHP then may be taking the weekend off. Next week I will jsut do light singles and some light recovery accessory work in preparation for Sunday March 24th comp.

[TheStigIsBig]

Workout 29 of Coan/Phillipi Cycle (3/15/13)

OHP

185 x 3 x 2
135 x 10 x 2

Front Lateral Raises

Bar x 12 x 3

Pullups

BW x 10 x 4

Side Lateral Raises/Rear Lateral Raises

20 lbs x 10 x 2 (Super setted)

Notes

OHP went better then expected. This was definitely a 10 RPE day but got through it. Now just a couple light days this week in preparation for next weeks comp. I am not expecting anything amazing, but my goal is too PR in the meet and have a good time. I would like more then 314 bench and more then a 501 deadlift. I don't know how the deadlifts will go since I havent really done much lately, but I think I can bench atleast 335 pause. We shall see.

[Nom Z]

Y u competing potato?

What meet you doing?

Mirin gym.

[TheStigIsBig]

Y u competing potato?

What meet you doing?

Mirin gym.

Entire FSU team is coming down to compete so I signed up a couple months ago when everything felt great. It has since gone astray lol

USAPL Florida Open on March 24th

And thanks brah brah

[TheStigIsBig]

Did some light stuff yesterday. Worked on form, and good thing I did go light because my body was sore and groggy.

Worked up to a couple singles at 275 for bench and did a few singles at 315 on deadlifts. Just trying to engrave form more and more into my brain since **** has been feeling weird lately.

Will do another light day on weds, but wont work up to an opener since it is only 4 days out from the meet. No idea on openers just yet but its gunna be like 300 for bench, and 455 for deads.

Goal is just to PR. So >314 bench and >501 deadlift

[adamsz]

Cliffs on your C/P experience so far?

It looks like for the deads you're using this: http://www.powerpage.net/coanphildead.html

For bench you're using this, but recently subbed floor press for incline: http://www.joeskopec.com/edcoanbench.html

But where did the OHP day come from? I don't understand that.

Also will your meet coincide with week 11/12 from the program? I can't figure out what week you're on because you write the workout # but since you have the OHP day added in I don't get it lol (yes retarded)

[TheStigIsBig]

Cliffs on your C/P experience so far?

It looks like for the deads you're using this: http://www.powerpage.net/coanphildead.html

For bench you're using this, but recently subbed floor press for incline: http://www.joeskopec.com/edcoanbench.html

But where did the OHP day come from? I don't understand that.

Also will your meet coincide with week 11/12 from the program? I can't figure out what week you're on because you write the workout # but since you have the OHP day added in I don't get it lol (yes retarded)

He has a couple different versions.

http://www.criticalbench.com/ed-coan-bench-press.htm

I did normal OHP instead of behind the neck. There is also another link that says he did normal OHP as well but for soem reason I have lost it.

And I would be on week 12, but dont copy it because I edited the weeks alot because of a shortened time leading up to this meet.

In all honesty I wouldnt recommend this program to anyone. I just can't recover enough for the deads, especialyl since I cant squat, and the bench was feeling good, but I went on that cruise and got sick so it has been a wreck since. I will stick to programs I can PR on often because that keeps my mind in it more often.

[goosefrabbas]

The title of this thread is misleading.