stronger & leaner

[arian11]

yeah I hope so!


Anyways, Classes start on monday and I've got (3) 12 week classes so I have to get more structured anyways. Febuary was fun filled with ****-around-itis with my training but some of it was useful. some overtraining (maybe 2-3 days rest since december 20ish). Lots of sessions didn't get logged. Pretty happy with the progress though. very curious to see what my bench does.

kind of planning it something like this

day1 - Coan/phillipi deadlift day
day2 - Coan bench
day3 - Back/legs/accessories
day4 - coan bench
day5 optional accessory day because i just like going to the gym

I believe Stig is running the same program. You should see how he's got it set up.

[samsont]

I believe Stig is running the same program. You should see how he's got it set up.

Its outlined pretty well in josh bryants "Metro-flex powerbuilding basics" E-book I got.

the way I have it setup I think works well. Put the 2 heavy days next to each other. 4 day split pretty basic. 5th day will be like extra legs/weaknesses/recovery/abs etc

but I'll check ya boi's log out

[samsont]

Week 1 C/P Deadlift

conventional deadlifts
135 x 5
135 x 5
225 x 3
265 x 3
305 x 2 (75%)

240 x 8 (60%)
240 x 8
240 x 8

Stiff leg deadlifts
135 x 8
145 x 8
145 x 8

Barbell rows
135 x 8
135 x 8
135 x 8 extra wide gripped

Good mornings
95 x 8
95 x 8
95 x 8

Close grip lat pulldown
90 x 8
90 x 8
90 x 8

done! felt good to be back on a plan and I think this will be highly effective for my deadlift.

[samsont]

Week 1 Ed coan Bench

Decided to move my main grip in from middle finger on rings to pinkies on rings, maybe itll save my shoulder down the road one day

Bench press
45 x 50
95 x 5
135 x 3
155 x 3
200 x 10
200 x 10 (video)

Felt ugly, slow and heavy on bench today.



Close Grip (index on beginning of smooth part of bar)
180 x 10
180 x 10

Incline Bench
45 x 5
95 x 5
135 x 5
165 x 10
165 x 10

struggled a bit on the incline, triceps pumped beyond belief. 60 working reps, enough for today.

Off to class in a bit, back in college after 2 years off!!!

[samsont]

Legs & "cardio"

Bulgarian split squats
BW x 8 x 3 sets per leg

Step ups
BW x 12 x 3 sets per leg

Seated leg curls
50 x 8
90 x 8
120 x 8

Seated leg extensions
70 x 20
80 x 20
90 x 20

Incline treadmill
45 min walking

[samsont]

Got some time in before class today stopped in at a random LA Fitness club and worked on my gun show. arms getting hyoooodge.



Just got back from my 6pm-945 class.. Fuhhhhhhhhh.. its gonna be a rough one (economics, kinda boring).


Back tommorow, Bench thursday. Abs/acc/cardio Friday

[Filmbuff81]

I envy your drive to get in the gym early and often!

Good inspiration to get me back on track.

[samsont]

I envy your drive to get in the gym early and often!

Good inspiration to get me back on track.

thanks man, Ain't nothing to it but to do it!

I haven't had 1 single day since august 17 where I wasn't active (if not lifting, disc golf/basketball/running/walk/beach). and only a handful of true gym 'rest' days.


confession: I have a nice wieder oly bar sitting with 45's (135) sitting next to my bed. Often I'll just do a set of deadlifts, powercleans, rows, or shrugs when I feel like it. OR some kettlebell stuff. Also got 15/20/50 lb dumbbells. I'll pick them up and do something from time to time when I walk past them. lol.

[samsont]

Back
Wanted to hit my lats real good

Close Grip Lat Pulldowns
70 x 10
85 x 10
100 x 10
115 x 10
130 x 10
130 x 10
130 x 10

Close grip low cable rows
45 x 25
45 x 25
45 x 25
45 x 25

Chest supported machine rows
40 x 20
50 x 20
60 x 20
60 x 20

Pullover machine
50 x 15
65 x 15
80 x 15
80 x 15
80 x 15

[samsont]

Week 1 Ed coan bench

light/accessory day for bench

Bench
45 x 50ish
95 x 5
135 x 5
170 x 10
170 x 10

Standing Behind the neck press
45 x 8
65 x 8
95 x 8
95 x 8

Pushdowns
50 x 10 straight bar
50 x 10 v bar

Machine lateral raises
70 x 10
75 x 10

Machnine hammer curls
40 x 10
50 x 10

Pec deck flies
100 x 10
115 x 10

Dips
BW x 8
BW x 8

[izzygrant]

How's school so far? jelly of your bench session.

[samsont]

How's school so far? jelly of your bench session.

Class is going good! I got 3 classes, sociology, some modern history course (should be called western civ but whatever), and a boring economics class. I think I'm gonna go back with my old plan of double major in history + philosophy(or humanities). I've almost got my history degree anyways.

Oh yeah what you jelly about? Relatively light weights for me right now but my technique sucks. This coan program will be ramping up and get heavy in about 6 weeks or so. two weeks of 10s, 8s, then three weeks of 5s, then 3's... Hopefully get my 300+ bench at the end of this cycle. 455 dead/300 bench is my 'realistic' goal at end of this cycle.

heres what I did today:

Legs
Well I can't squat but honestly, I can't bodyweight squat properly so I thought I'd keep it basic. Bodyweight movements.. easy right?

Stepups
BW x 15 x 5 each leg

Box squats parallel
BW x 10 x 5

At first even at a parallel depth I was getting to about 1-2" off box and dropping onto it. Louie wouldn't like it. Got better as I went along and pushed my knees out form improved.

Bulgarian split squats
BW x 10 x 3 each leg.


annnnd thats all. I got really sweaty doing that. says a lot about my conditioning... lol.

[samsont]

Cardio day

incline treadmill.. 3 miles walked

20 minutes stationary bike

1 full court 5 on 5 basketball game - win . Scored 4 points out of 16. missed 3 open shots though.

[Filmbuff81]

Hopefully no Douchers during today's pickup game

[samsont]

Hopefully no Douchers during today's pickup game

naw not too bad. I got fed up with the skinny kids though.

My team was basically all big chubby guys who knew how to play vs fit/athletic ball hawgs who don't. After they got worked hard, all they kept saying "man, I'm so out of shape". All these excuses...


Full court basketball the skinny kids love it because its all running around.. unless you play vs some people who have bball IQ.. Pick and roll and swing passing = automatic win if done right. The arrogance of some of these people is astounding... They literally LEAVE ME OPEN like "oh he can't play" until I drill a few shots.. then they're up in my face lol.

[Filmbuff81]

Haha nice te local Charles Barkley then. Except the strong mound of rebound. And no throwing people through windows I hope hahaha.

[samsont]

Haha nice te local Charles Barkley then. Except the strong mound of rebound. And no throwing people through windows I hope hahaha.

haha. I'm more of a finesse player to be completely honest. I have an automatic jump shot around 15-18feet and I can dribble. I honestly give up on trying to rebound being so short, its hard for me not to just push people around and I dont goto the gym to touch other sweaty guys. So i'd rather sit out on the perimeter lol.


Coan bench Week 2

last week of 10's... god I hate heavy 10's on pressing. next week 8's.

Bench
45 x 50
95 x 5
135 x 5
155 x 3
185 x 1
200 x 10
200 x 10

Close grip
180 x 10
180 x 10

Incline
95 x 5
135 x 5
165 x 10
165 x 10

inclines have always looked really ugly. but these were all over the place lol. never actually programmed or spent any length of time on inclines.. should be intresting going forward.

Pushdowns
65 x 10
65 x 10

Pec deck flies
115 x 10
115 x 10

Pec deck rear delt flies
70 x 10
70 x 10

[samsont]

Week 2 Coan/Phillipi program

up early 630am session. Busy day.

Conventional Deadlift
135 x 5
135 x 5
225 x 3
275 x 1
325 x 2 80%(video)



265 x 8 65%
265 x 8
265 x 8

Stiff leg DL
135 x 8
155 x 8
165 x 8

Barbell Row
140 x 8
140 x 8
140 x 8

Good mornings
45 x 5
95 x 8
95 x 8
95 x 8

Close Grip lat pulldowns
105 x 8
105 x 8
105 x 8

[Filmbuff81]

Deadlift looked like a first set warmup for you.

I need to start playing basketball again. I suck, but it's fun. My depth perception is a little wonky since I am basically legally blind in one eye.

[samsont]

Deadlift looked like a first set warmup for you.

I need to start playing basketball again. I suck, but it's fun. My depth perception is a little wonky since I am basically legally blind in one eye.

Hah thanks felt pretty easy. The 265x8 sets actually felt really light. Im running the program based on a 405 max. Hoping to get 455 at the end of this training cycle.

[samsont]

bodyweight: 245

2 weeks ago: 247

progress... down from being a steady 249/250ish for awhile in january.

Just cardio and abs today

[Filmbuff81]

I'd be very surprised if you didn't get 455 or more.

Injury or sickness or just a bad day in the gym are the only thing that would stop you the way your pulls look.

[samsont]

I'd be very surprised if you didn't get 455 or more.

Thanks, I hope so!

brb week 2 day 2 coan bench

[samsont]

Week 2 coan bench day 2

feeling good today.. lifes looking up

Bench
45 x 50
95 x 5 paused
135 x 5 paused
155 x 3 paused
170 x 10
170 x 10

Behind the neck press
45 x 8
65 x 8
100 x 8
100 x 8

Pushdowns
67.5 x 10
67.5 x 10

Why do they make machines with poundages like this? kinda bothers me, **** decimals yo

machine laterals
80 x 10
80 x 10

MC hammer curls
50 x 10
50 x 10

Pec deck flies
120 x 10
130 x 10

Dips
BW x 9
BW x 9

great session, major pumps had wayyyy too much carbs last night

[samsont]

Back day

mixed it up with different movements... keep it interesting.

Hammer strength high lat row
90 x 10
140 x 10

DB rows
55 x 8
65 x 8
75 x 8

Smith rows
95 x 12
135 x 12
155 x 12

Close Grip lat pulldown
125 x 8
150 x 8
180 x 8

Forward leaning low row
60 x 12
75 x 12
75 x 12

Cable curls
30 x 20
40 x 20

Pullover machine
80 x 20
95 x 20

Chest supported machine row
60 x 20
75 x 20

DB side raises
10s x 15 x 3

[samsont]

i wanna be jacked and strong like this powerlifting god

[samsont]

Squats

Decided to give squats a go today. High bar, in my oly shoes. With the plan of throwing my knee's forward, activating my ab's, staying upright and hitting depth while not letting my ass fold under me.

spent a good ~30 minutes warming up doing lots of stretches and mobility stuff.

45 x 5 x 2
95 x 5
115 x 5
135 x 3
185 x 3
225 x 1
230 x 1
235 x 1
240 x 1



all pretty easy. felt good from 185 and up.. took awhile to my get my ankle and calf's stretched out. Throwing my knee's forward instead of throwing my ass backward really helps with my pelvic tilt. Hopefully this works.. I'll try squatting next week too, see if its a trend..

Just wanted to hit some singles not heavy or anything but heavy enough to work on form.

Single leg extensions
50 x 10
60 x 10

thats all I had time for

[samsont]

Random press session

went in to do my usual cardio. whole whopping 10 minutes I was on elliptical i jsut kept thinking about strict pressing. I got no idea. I just couldn't take it so I ran downstairs to the racks.


There was some dude squatting in one rack, another dude curling in the other. I asked the curler how many sets he got left. He looked at me like i'm crazy and said something like "i'll be here for awhile". I told him to go over to the benchs and curl there. I said "you're not even using the rack". he firmly said "i'm here". Whatever not in mood to argue with some ignorant ****ing cuban, waited few minutes and got the other rack.

Strict press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5 Rep PR

pretty sure its rep PR.. i think heaviest i done @ 165 was a triple. Last rep was a grinder it was a true 5 rep max.

not bad for not training my overhead press for a few months

random PR sessions for the win

[ampUP11]

Subbed brah, good to see you're squatting without any pain. Tightness comes with the territory, just gotta put the time into rolling everything and warming up efficiently.

Just as a side note, I ran C/P DL last spring and got about 20lbs out of it. Now that I've put 8-10lbs on I'm starting to break through that old PR and keep the gains I got from it permanently. It was a peaking program though, so if you can make gains and keep them in the long run then you'll be in a great spot.

[samsont]

Subbed brah, good to see you're squatting without any pain. Tightness comes with the territory, just gotta put the time into rolling everything and warming up efficiently.

Just as a side note, I ran C/P DL last spring and got about 20lbs out of it. Now that I've put 8-10lbs on I'm starting to break through that old PR and keep the gains I got from it permanently. It was a peaking program though, so if you can make gains and keep them in the long run then you'll be in a great spot.

thanks for subbing.. just to give you history I was squatitng 405 and tore my hip..got away from powerlifting and worked construction and no proper rehab. so for past 6 months its been off/on progress & regression with my squat.

only 20 lbs bro? I'm gonna pull a 50+lb PR after end of this training cycle I pulled a 30lb PR of 405 few weeks back, and I had about 30lbs left in me... I spent all of january basically bodybuilding. so a peaking program is PERFECT.

I'm also a sumo puller, but I'm a bit of a freak and love pain so i'm getting my conventional strong. Next cycle will be sumo