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  1. #391
    dlt rocks my socks arian11's Avatar
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    Originally Posted by samsont View Post
    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.
    1262 @ 196
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  2. #392
    Registered User samsont's Avatar
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    Originally Posted by arian11 View Post
    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  3. #393
    Registered User samsont's Avatar
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    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.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  4. #394
    Registered User samsont's Avatar
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    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!!!
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  5. #395
    Registered User samsont's Avatar
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    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  6. #396
    Registered User samsont's Avatar
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    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  7. #397
    Registered User Filmbuff81's Avatar
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    I envy your drive to get in the gym early and often!

    Good inspiration to get me back on track.
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  8. #398
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    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.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  9. #399
    Registered User samsont's Avatar
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    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  10. #400
    Registered User samsont's Avatar
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    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  11. #401
    cheeky & annoying izzygrant's Avatar
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    How's school so far? jelly of your bench session.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=44
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  12. #402
    Registered User samsont's Avatar
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    Originally Posted by izzygrant View Post
    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.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  13. #403
    Registered User samsont's Avatar
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    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.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  14. #404
    Registered User Filmbuff81's Avatar
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    Hopefully no Douchers during today's pickup game
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  15. #405
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    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.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  16. #406
    Registered User Filmbuff81's Avatar
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    Haha nice te local Charles Barkley then. Except the strong mound of rebound. And no throwing people through windows I hope hahaha.
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  17. #407
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  18. #408
    Registered User samsont's Avatar
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    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  19. #409
    Registered User Filmbuff81's Avatar
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    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.
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  20. #410
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    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.
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  21. #411
    Registered User samsont's Avatar
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    bodyweight: 245

    2 weeks ago: 247

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

    Just cardio and abs today
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  22. #412
    Registered User Filmbuff81's Avatar
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    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.
    My "Strength" training journal

    http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
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  23. #413
    Registered User samsont's Avatar
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    Originally Posted by Filmbuff81 View Post
    I'd be very surprised if you didn't get 455 or more.
    Thanks, I hope so!

    brb week 2 day 2 coan bench
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  24. #414
    Registered User samsont's Avatar
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    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  25. #415
    Registered User samsont's Avatar
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    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  26. #416
    Registered User samsont's Avatar
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    i wanna be jacked and strong like this powerlifting god

    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  27. #417
    Registered User samsont's Avatar
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    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
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  28. #418
    Registered User samsont's Avatar
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    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  29. #419
    Sewer King ampUP11's Avatar
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    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.
    follow me on IG @ampUP11
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  30. #420
    Registered User samsont's Avatar
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    Originally Posted by ampUP11 View Post
    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
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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