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Thread: stronger & leaner
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02-02-2013, 07:09 PM #391
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02-02-2013, 07:26 PM #392
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 outRecovering fatass
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02-03-2013, 07:38 AM #393
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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.Recovering fatass
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02-04-2013, 05:51 AM #394
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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!!!Recovering fatass
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02-05-2013, 06:12 AM #395
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02-05-2013, 07:35 PM #396
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 FridayRecovering fatass
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02-05-2013, 08:46 PM #397
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02-05-2013, 08:48 PM #398
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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.Recovering fatass
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02-06-2013, 06:34 AM #399
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 15Recovering fatass
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02-07-2013, 05:46 AM #400
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 8Recovering fatass
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02-08-2013, 12:01 PM #401
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02-08-2013, 01:49 PM #402
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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.Recovering fatass
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02-09-2013, 05:28 PM #403
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02-09-2013, 06:51 PM #404
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02-10-2013, 04:31 AM #405
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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.Recovering fatass
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02-10-2013, 08:43 AM #406
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02-10-2013, 09:40 AM #407
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 10Recovering fatass
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02-11-2013, 05:30 AM #408
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 8Recovering fatass
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02-11-2013, 08:28 AM #409
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.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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02-11-2013, 09:53 AM #410
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02-12-2013, 05:12 AM #411
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02-12-2013, 07:58 AM #412
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02-13-2013, 04:49 AM #413
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02-13-2013, 06:37 AM #414
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 nightRecovering fatass
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02-14-2013, 07:35 AM #415
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 3Recovering fatass
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02-14-2013, 04:31 PM #416
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02-15-2013, 06:38 AM #417
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 forRecovering fatass
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02-15-2013, 04:46 PM #418
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 winRecovering fatass
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02-15-2013, 05:18 PM #419
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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02-15-2013, 05:23 PM #420
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4799
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 sumoRecovering fatass
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