Workout 16 of Coan/Phillipi Cycle (2/16/13)
Bench
225 x 10 x 2
BW Dips
15 x 3
Tricep Pushdowns
150 lbs x 8 x 3
Pec Flys
145 x 12 x 3
Cable Curls
5 Sets
Notes
Boring and easy. Finally into week 5 so now its time for some heavier accessory and no more circuits (Which I never did anyways, **** that noise).
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02-18-2013, 08:16 AM #841
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02-18-2013, 08:34 AM #842
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
good chit man looking forward to seeing what's cumming up.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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02-18-2013, 08:39 AM #843
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02-20-2013, 10:57 PM #844
Workout 17 of Coan/Phillipi Cycle (2/20/13)
Bench
300 x 5 x 2
Incline Bench
245 x 5 x 2
CGBP
275 lbs x 5 x 3
Notes
300 wasn't too tough, but I didn't blow through it either. I would say both were around 9 RPE's MAYBE. CGBP is so easy its ridiculous. I also got to see Devin Hester at the gym today which was a huge surprise. Not everyday we get an NFL star in there. Cool guy, he was Mirin'.
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02-21-2013, 05:33 AM #845
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02-21-2013, 08:55 AM #846
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02-21-2013, 02:48 PM #847
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02-21-2013, 02:56 PM #848
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02-21-2013, 08:11 PM #849
Dear Stigbrah,
Y are u squatting when u haven't healed up completely brah? arian will be out-deading you brah, and if you keep squatting you wont heal up completely. Look at arian now all he used to do is squats and neglected his bench/dead. Now that he stopped squatting as much he has added lbs to bench/deads. I would bet on him pulling 540 or 550 before you.
love
Dr Cross
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02-21-2013, 08:21 PM #850
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02-22-2013, 01:39 AM #851
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02-22-2013, 05:36 AM #852
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02-22-2013, 09:08 PM #853
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02-22-2013, 09:47 PM #854
Workout 18 of Coan/Phillipi Cycle (2/21/13)
Deadlifts
405 x 1
425 x 1 (was supposed to do 3x3 at this weight, but it jsut wasnt happening)
Shrugs
315 x 6 x 3
Squats
135 x 8 x 3
Gm's
135 x 8 x 3
Notes
Well.........****. Only positive side is I squatted again for the first time. I can tell the deadlifts get harder when I dont squat at all.
Workout 19 of Coan/Phillipi Cycle (2/22/13)
OHP
160 x 5 x 2
Side Lateral Raises
30 lb DB's x 12 x 2
Front Lateral Raises
30 lb DB's x 12 x 2
Rear Lateral Raises
30 lb DB's x 12 x 2
Underhand Lat Pulldowns
195 lbs x 8 x 3
Chin Ups
BW x 8 x 3
Cable Rope Bicep Curls
55 lbs x 10 x 5
Notes
OHP was quite easy. Felt good after such a ****ty workout yesterday. I need to chill on playing hockey..........nvm I can't do that either lol
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02-25-2013, 08:03 PM #855
Workout 20 of Coan/Phillipi Cycle (2/24/13)
Bench
225 x 10 x 2
Dips
BW x 15 x 3
Tricep Pushdowns
140 lbs x 10 x 3
Pec Flys
175 lbs x 12 x 3
Cable Bicep Curls
50 lbs x 10 x 5
Notes
Easy day. Met a few other powerlifters at the local LA Fitness that ive never seen, and they invited to their facility to deadlift on Weds. So looking forward to it!
In other news, my own facility, Boynton Barbell Center (BBC) will be open in the next week or two. I have two squat racks, plates, TPB's, and rubber mats on the way now. The rest will come in due time. It will all be located in a 10 x 22 foot facility, and im excited for it to officially open! Videos will be coming soooooooooooooooooooon.
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02-25-2013, 08:17 PM #856
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02-25-2013, 08:55 PM #857
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02-25-2013, 11:27 PM #858
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02-26-2013, 01:18 AM #859
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02-26-2013, 05:12 AM #860
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02-26-2013, 05:17 AM #861
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
That's awesome you're going through with it. BBC will be awesome
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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02-26-2013, 06:59 AM #862
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02-26-2013, 07:11 AM #863
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02-26-2013, 07:36 AM #864
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02-26-2013, 07:47 AM #865
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02-26-2013, 07:50 AM #866
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02-27-2013, 06:29 PM #867
Workout 21 of Coan/Phillipi Cycle (2/27/13)
Deadlifts
405 x 1
450 x 1 (was supposed to do a double, but I am just so damn exhausted and dead lately)
Speed Deadlifts
345 x 3
370 x 3 x 3
Shrugs
325 x 5 x 3
Squats
135 x 8
185 lbs x 5 x 3
GM's
135 x 8 x 3
Occlusion Squats
BAR x 15 x 2
Notes
My deads are so ****ed up right now. Stance doesnt feel right, so I am bringing it a bit wider to get my butt a bit more down. Back feels rounded. Deads feel like ass when you cnat squat. I got pissed and started to squat a bit heavier, and it definitely hurt my damn groin again. My knee is still so damn tender, and I can feel it. Dont know what to do exactly but will progress very slowly with the squats.
Bench tomorrow.
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02-28-2013, 10:21 PM #868
Workout 22 of Coan/Phillipi Cycle (2/28/13)
Bench
315 x 4 x 2 *PR*
Incline Bench
255 x 5
255 x 3 lol fail
CGBP
285 x 3
285 x 5
Notes
Deadlifts yesterday pissed me the **** off so I got stupid and upped the weights. Still turned out better then expected though, hit a PR. Will get back on track though after my cruise on Monday. Going to MEXXXXXXICCCCCCOOOOOOOOOOOOOOOOOOOOOOOOOO.
Tomorrow is OHP, yay.
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03-01-2013, 12:17 AM #869
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03-01-2013, 03:11 AM #870
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