stronger & leaner

[samsont]

also I should also note:

the program's I'm running are the Coan/Philipi deadlift program as outlined in Josh Bryant's Metroflex Powerbuilding basic's E-book. It has the assistance and everything kind of mapped out. also the coan bench program. I'm using the joe skopec calc for the main lifts but mostly following bryant's outline.

Great E-book.

[izzygrant]

Squat looked rock solid, congrats!!

You gonna take a run at the misc OHP comp?

[samsont]

Squat looked rock solid, congrats!!

You gonna take a run at the misc OHP comp?

Thanks! Im gonna just squat by feel going forward. probably lots of singles just getting used to it. I think i keep getting too ancy and with each time I try to get back into squatting and do way too many reps and it bothers my hips. I just gotta get some confidence back.



Nah no way. My ohp isnt that good and its got weight classes. I bet i could get 205 on a good day and i think theres some dudes putting up big press numbers in that comp. I'm not even at body weight press

[izzygrant]

Thanks! Im gonna just squat by feel going forward. probably lots of singles just getting used to it. I think i keep getting too ancy and with each time I try to get back into squatting and do way too many reps and it bothers my hips. I just gotta get some confidence back.



Nah no way. My ohp isnt that good and its got weight classes. I bet i could get 205 on a good day and i think theres some dudes putting up big press numbers in that comp. I'm not even at body weight press

Why you can't wait to squat, i'll never understand were you squatting high bar before mostly? i love squatting in my shoes, they made such a huge difference as soon as i got them.

there are reps in there for most improved ppl too, jussayin'

[samsont]

Why you can't wait to squat, i'll never understand were you squatting high bar before mostly? i love squatting in my shoes, they made such a huge difference as soon as i got them.

there are reps in there for most improved ppl too, jussayin'

Squatting is something magical thats why. seriously.

naw I've been a low bar squatter.. I used to squat really wide, in chucks, with vertical shins. However high bar/vertical torso seems to be the best way for my anatomy and the most logical approach

[izzygrant]

Squatting is something magical thats why. seriously.

naw I've been a low bar squatter.. I used to squat really wide, in chucks, with vertical shins. However high bar/vertical torso seems to be the best way for my anatomy and the most logical approach

hopefully someday I will feel this magic and then i will understand

[samsont]

hopefully someday I will feel this magic and then i will understand

[samsont]

Week 3 Coan deadlift

Conv. Deads
135 x 5 x 2
225 x 3
275 x 1
315 x 1
345 x 2 85% Rep PR



felt kind of slow and heavy today

285 x 6 70%
285 x 6
285 x 3 grip failure.. need straps

SLDL
155 x 8
165 x 8
175 x 8

Barbell rows
135 x 8 x 3

Good mornings
95 x 8 x 3

Lat pulldown
105 x 8 x 3


grueling session

[Filmbuff81]

Solid day even if to felt slow.

Keep up the good work on squats!

And I agree if too many reps is hurting your hip then limiting volume with slightly higher intensity will do you good for a while.

[dannyautrey]

Homie.

Nigga

Bro.

What's this talk about straps at <300?

Here's what you need to do. Trust me, because I did this back when my pull was only 445 and I couldn't get all my volume in without grip slipping.

Kroc rows every deadlift day. 2x20 at the end.

Do.it.

[samsont]

Homie.

Nigga

Bro.

What's this talk about straps at <300?

Here's what you need to do. Trust me, because I did this back when my pull was only 445 and I couldn't get all my volume in without grip slipping.

Kroc rows every deadlift day. 2x20 at the end.

Do.it.

dude i got beastly forearms and grip. I can double overhand 385. however the barbells at the gyms i goto have ZERO KNURLING. really like none. and I don't bring chalk in.

grip is only a problem with the 3rd set of 6 reps. but I feel you, good advice for person with grip problems.


a good powerbar would make a world of difference. especially with speed off the floor.

edit* and also i'm having range of motion problems with my under grip hand when I go over/under that was bothering me today.. so I have to double overhand everything basically. I only over/under on top set if I have to (today i did because bar was so worn).

[izzygrant]

Congrats on the rep PR. Couldn't have been too bad a day.

[dannyautrey]

I see I see. Well, here's something else I do for grip, playa. I pull on a smoooove bar with my hands unfolded, just holdin the weight between the last two knuckles. Used to be I could only do 315, but now I can do 495 like that with a mixed grip.

I have spindly forearms.

[samsont]

@izzy thank you!


I'm really thinking of driving to a good gym and paying a day pass so I can tug on a proper barbell for once.

i miss real gyms.. some guy suggested to me I use the hammer strength shrug machine instead of deadlifting today


@danny with these ****ty bars a lot of times the bar slips a bit and i'm holding it in my fingers... It kind of affects my speed too.

[dtaps24]

What Danny said plus the speed sets on Coan are triples. Are you deviating from the program intentionally?

[samsont]

What Danny said plus the speed sets on Coan are triples. Are you deviating from the program intentionally?

I'm running the program outlined by josh bryant in his metroflex book, triples start week 4 (8s, 8s, 6s, 3s)

[dtaps24]

I'm running the program outlined by josh bryant in his metroflex book, triples start week 4 (8s, 8s, 6s, 3s)

Ah I see. Hadn't seen that one. Good luck with it.

[Filmbuff81]

You could attempt hook grip, but could be brutal for high reps.

[samsont]

You could attempt hook grip, but could be brutal for high reps.

short fingers brah, its not possible

Ah I see. Hadn't seen that one. Good luck with it.

week 1 75% 2 reps
60% 8 reps 3 sets

week 2 80% 2 reps
65% 8 reps 3 sets

week 3 85% 2 reps
70% 6 reps 3 sets

week 4 90% 2 reps
75% 3 reps 3 sets

week 5 80% 3 sets 3 reps
65% 3 sets 3 reps

week 6 85% 2 reps
70% 3 sets 3 reps

week 7 90% 2 reps
75% 3 sets 3 reps

week 8 95% 2 reps
70% 3 sets 3 reps

week 9 97.5% 1 rep
70% 3 reps 2 sets

week 10 100% 1 rep
60% 3 reps 2 sets

week 11 test max


assistance for the most part is 3x8 SLDL, BB row, GM, lat pulldown

I found calculator or w/e on other sites but wasn't as detailed as this breakdown. Good book, lots of routines/programs in it.

how does this compare to what you're familiar with?

[dtaps24]

short fingers brah, its not possible



week 1 75% 2 reps
60% 8 reps 3 sets

week 2 80% 2 reps
65% 8 reps 3 sets

week 3 85% 2 reps
70% 6 reps 3 sets

week 4 90% 2 reps
75% 3 reps 3 sets

week 5 80% 3 sets 3 reps
65% 3 sets 3 reps

week 6 85% 2 reps
70% 3 sets 3 reps

week 7 90% 2 reps
75% 3 sets 3 reps

week 8 95% 2 reps
70% 3 sets 3 reps

week 9 97.5% 1 rep
70% 3 reps 2 sets

week 10 100% 1 rep
60% 3 reps 2 sets

week 11 test max


assistance for the most part is 3x8 SLDL, BB row, GM, lat pulldown

I found calculator or w/e on other sites but wasn't as detailed as this breakdown. Good book, lots of routines/programs in it.

how does this compare to what you're familiar with?

Almost the same but speedwork is all triples. Just decreasing sets. Here's the calculator everyone I know uses. It's almost like Bryant flipped the reps and sets (I think this may be what he did to be honest).

http://tsampa.org/training/scripts/c...bmit=Calculate

[samsont]

Almost the same but speedwork is all triples. Just decreasing sets. Here's the calculator everyone I know uses. It's almost like Bryant flipped the reps and sets (I think this may be what he did to be honest).

http://tsampa.org/training/scripts/c...bmit=Calculate

well damn you taps. you're 3 weeks too late, could have stopped me from doing sets of 8 and 6 on deadlift LOL, but for some reason i suspect i'll be better for it anyways.

[samsont]

Week 3 coan bench


Bench
45 x 50
95 x 5
135 x 3
155 x 1
185 x 1
210 x 8
210 x 8

Close grip
190 x 8
190 x 8

Incline
95 x 5
135 x 3
155 x 1
175 x 8
175 x 8

Pushdowns
80 x 10 x 2

Pec deck flies
145 x 10 x 2


done

[dtaps24]

well damn you taps. you're 3 weeks too late, could have stopped me from doing sets of 8 and 6 on deadlift LOL, but for some reason i suspect i'll be better for it anyways.

My bad, yeah, there's nothing wrong with building a strength base especially earlier on in the program.

[dan_g_28]

Hi. In if I wasn't already.

Just skimming thru, you really seem like a well rounded athlete for a bigger guy. Some basketball and other shinanigans going on. Gjdm. You probably have quick hands and feet?

[samsont]

Hi. In if I wasn't already.

Just skimming thru, you really seem like a well rounded athlete for a bigger guy. Some basketball and other shinanigans going on. Gjdm. You probably have quick hands and feet?

Honored to have your upper torso and yourself in my thread, welcome!

Yeah I competed in Tae kwon do and league basketball as a kid, pre fatness lol. Just always active.

The lady just texted me about playing tennis, so gonna get my tennis game going again. And also got my golf clubs out of the attic. Outdoor sports while you northerners freeze :P


today

Just abs, cardio, arms


Gonna work on my mobility n whatnot. Dem hips. Hopefully squat thur or Friday if my hips aren't in drastic extension and tilt

[Filmbuff81]

fffffffuuuuuuu and your yea round sunshine

[samsont]

Back

quick session. dat pump

Assisted Pullups
2 sets of 10

Hammer strength ISO low row
1 plate x 10 x 2
2 plates x 10

Meadows rows
25 x 8 each arm
45 x 8
55 x 8

Straight arm pulldowns
50 x 10 x 3

Chest supported machine rows
90 x 8
110 x 8
120 x 8

Machine hammer curls
70 x 10 x 2


side notes: after running these coan programs and relearning to squat over next 7 weeks, I'll be switching to the cube method. Read the book yesterday, good stuff. also read juggarnaut 2.0 and i like the routine but i'm gonna go with cube.. also considered shieko, but save that for another time when I can handle more volume (on squats).

juggarnaut book had some good warmup stuff and mobility stuff I'm going to try to implement as well as warmup stuff I got from other sources.

I don't put enough time/effort into foam rolling, recovery, and prehab

[samsont]

Week 3 day 2 coan light bench

Everything felt great today. weights moved fast.

on my bench I really focused on "bending the bar in half" on my descent which gave me great lat activation and "ripping the bar apart" during the press for my triceps.

BTN felt really strong.. won't be long before i'm doing 135+ for 8 behind the neck.

Dips felt AMAZING. confession: I've binge ate past couple days and i'm bloated at 258 this morning.. still felt like I could knockout sets of 15, but I kept it modest since no use in burning myself out on week 3

Bench
45 x 50
95 x 5
135 x 5
155 x 3
175 x 10
175 x 10

Behind the neck standing strict press
45 x 8
85 x 8
115 x 8
115 x 8

Pushdowns
80 x 10
80 x 10

Machine laterals
90 x 10 x 2

Machine hammer curls
60 x 10 x 2

Pec deck flies
145 x 10 x 2

Dips
BW x 10 x 2


great session.

[izzygrant]

The problem with rolling/prehab/recovery is it can easily take your whole life, sigh. But it makes a huge diff.

[Torrtrefireto]

Thinking hard while benching=bigger benches!