What happens when an Alpha messes with Beta and UNCUT?? No idea, but let's see, Coach

[Joe102687]

What's up Coach! I saw this and couldn't help but stop in and see how your making out. You always got some crazy workouts bro.

[CoachA33]

doing a stop-n-go I see some nice work being done coach.

Preciate it, man!

Holy fuq'n reps batman. Great work as usual. Noticing any effects of beta test thus far?

haha lot of reps in a very short time! Weight was not very high, so it could be a bit misleading. I'm definitely noticing a boost in strength and energy. Great after 2 weeks!

Dat volume! So many 20 rep sets! Your pecs must be wrecked

Still feeling it, man! it was pretty brutal

What's up Coach! I saw this and couldn't help but stop in and see how your making out. You always got some crazy workouts bro.

I try to keep a little crazy in the routine or I will get bored with it, man! stop on by anytime!

[Black_Label]

20 reps is pushing it for me. I can get through 12 or 15 unless im dropping the weight on exercises. good to do now and then for sure though

[CoachA33]

20 reps is pushing it for me. I can get through 12 or 15 unless im dropping the weight on exercises. good to do now and then for sure though

oh yea, man! had to get the volume real high in a shorter workout time. Felt good, man!

[wishiwasdivin]

checking in Hope you had a good weekend coach

[CoachA33]

I have been a little slack on the updates- apologies! My football team just moved to 9-0 and looking to have the 3rd 10-0 season in school history!!!!


Day 13- Thursday- Shoulders

Honestly don't remember all that I hit, but it was a typical high volume/rapid pace kind of workout with push-ups/pull-ups at the end of it.

Day 14- Friday-

I got in there late and didn't workout- just did some core work and went up to the school early because I figured they'd need extra help on morning duty with the kids being wired with all the halloween candy.

Day 15- Saturday

I had a very good workout- best one all week!

Very dynamic warm-up and a lot of failed attempts at handstand walks, but soon!!! haha I'm hoping to get better at it.

Power Cleans EMOM (every minute on the minute) (weight x reps x sets)
135 x 5 warm-up
185 x 3 x 2
195 x 3 x 2
205 x 3 x 2
215 x 3 x 2
225 x 5
245 x 3
**Need to keep doing these!!! love power cleans, but I can't rush back to too heavy weight just yet..maybe it's just mental?

Box Jumps + GHD sit-ups w/ med ball
33" x 10 + 15 sit-ups
4 rounds of this

1 minute jump rope + 20 sec Battle Ropes
5 rounds of this
***Shoulders on fire!!!!!

100 push-ups

Day 16- Sunday
OFF

Day 17- Monday

Today was the first morning in a while I got to the gym before 6:45.

BACK

Deadlifts
135 x 6
225 x 6
315 x 5
365 x 5
405 x 3 x 2
315 x 5
225 x 10 x 2
***I felt good on these, but not GREAT. maybe it's just me, but I think I feel better when I do deadlifts following other lifts, rather than starting a workout with deads. any one else feel that way?

Pull-ups (20-30 second breaks)
12 neutral
12 normal
12 close underhand
12 close overhand
12 wide
60 pull-ups

2 Arm Long Bar Rows
2 plates x 12
3 plates x 12
3 plates and a quarter x 12
4 plates x 12
4 plates and a quarter x 12
****Felt very good on these- about 30-45 second breaks and beasted em!!!!!

Bent-Over Rows (Narrow Grip) + Reverse Incline Flies (20# DBs)
135 x 6 + 12
135 x 10 + 12
135 x 10 + 12
135 x 10 +12

Pull-ups + Push-ups
5 x 8 + 5 x 20

UNCUT and Beta Test are working great right now! I've had a good pump, great focus, and I can tell strength is going up as well! Endurance has been great throughout the workout!

[obey46]

GJ getting the team to 9-0! Are you the head coach?

Awesome workouts the past couple days. Strong deadlifting there bro!

[Woody-5]

Sick work coach, and awesome stuff on that 9-0 start!
Strong ass power cleans

I prefer to do deadlifts first thing when I'm fresh, I always feel so much more powerful on them

[CoachA33]

Sick work coach, and awesome stuff on that 9-0 start!
Strong ass power cleans

I prefer to do deadlifts first thing when I'm fresh, I always feel so much more powerful on them

I was honestly wondering what you thought about those and was going to ask on your log! lol so thanks for chiming in on that!

Power Cleans are hit or miss a lot of times, but they felt good the other day! thanks- we're just trying to get a ring!

GJ getting the team to 9-0! Are you the head coach?

Awesome workouts the past couple days. Strong deadlifting there bro!

Thanks, man! I'm getting back into the groove! I'm the defensive coordinator- hopefully one day making my way to a head coaching title!

[Black_Label]

good to hear the products are helping
The uncut will keep getting better for a while too

[obey46]

I was honestly wondering what you thought about those and was going to ask on your log! lol so thanks for chiming in on that!

Power Cleans are hit or miss a lot of times, but they felt good the other day! thanks- we're just trying to get a ring!




Thanks, man! I'm getting back into the groove! I'm the defensive coordinator- hopefully one day making my way to a head coaching title!

It's only a matter of time bro. How do you guys rank along the city/state?

[wishiwasdivin]

Congrats on the 9-0 coach. Also nice session I'm going to take a little deload this week to finish out my log just staying lite

[CoachA33]

good to hear the products are helping
The uncut will keep getting better for a while too

They are helping and I look forward to all the benefits of UNCUT!

It's only a matter of time bro. How do you guys rank along the city/state?

I hope so, my boy! We are 4th in state right now...a lot of good teams coming up in the playoffs!

Congrats on the 9-0 coach. Also nice session I'm going to take a little deload this week to finish out my log just staying lite

Thanks, man- to both things! I've noticed that- you feeling alright?

[CoachA33]

Sorry for the lack of daily updates- school and football are keeping me very busy and I hardly ever get on the laptop at home because the internet is kind of shaky a lot of times

Day 18- Tuesday

Chest

Bench
135 x 20
185 x 15
235 x 8
235 x 7
205 x 12
185 x 17
**i really wanted double digits on 235, but no spot- no extra push to really motivate me just in case I failed (the thought sickens me) lol
185 and 205 are comfort weights- but for some reason, 225+ is no longer in my really comfortable zone...gotta get it back or maybe it was just a bad day

Incline
135 x 15
155 x 15
185 x 10
185 x 10

50 Push-ups

Incline- Flat - Decline Flies + Pushups to Failure
25# DBs for all 3 sets of flies
10, 10, 10 + 18 Push-ups
**should not be able to do that many reps of push-ups after 3 sets of flies in a row, so I went up the reps on Flies
12, 12, 15(too much in the tank so repped out more) + 11 Push-ups
**more like what I expected
15, 11, 13 + 6 Push-ups
6 was all the way to failure! it was brutal

50 Push-ups

Uncut and Beta are definitely helping me get back in the groove- workouts are still challenging but I'm grinding out a lot of volume with short breaks. Looking forward to these last 10 days!

today's leg workout will be posted in a few...good stuff to come!

[wishiwasdivin]

still strong work coach, let's say it was just a bad day on the comfortable zone you'll get it next time

[CoachA33]

still strong work coach, let's say it was just a bad day on the comfortable zone you'll get it next time

you dang right! take that attitude in the gym with me errrrrrrrrrday!

Day 19 Hump Day Leg Day

Leg Extensions
3 x 12 Light

Squats (Low Box)
135 x 12
225 x 10
275 x 8 -- Never really got into it like I should have...went barefoot after this!
315 x 8
335 x 8
365 x 6
275 x 10
185 x 13
-- last 3 sets- 365, 275, 185 was done as a drop set...legs were wobbly after that! ha have no idea why I like that pain! lol I don't think you guys do either

Leg Extensions + Leg Curls
Did these much differently this morning....First round, did 3 sets (drop set) on extensions and a set of 20 on curls ; Next 2 rounds, did a drop set but with both exercises....
1. 135 x 10, 90 x 10, 45 x 15 + 45 x 20
2 and 3. 135 x 10, 10 + 10 curls ; 90 x 13, 11 + 10 curls; 45 x 15, 18 + 12 curls
**Definitely prefer rounds 2 and 3...they hurt more, I was able to do more...was walking funky!

I was done after that! Will smash legs again on saturday before we prepare for our Week 1 Playoff Opponent!

[wishiwasdivin]

nice work on the wheels coach

[obey46]

Solid work the past few days. Hitting 235 for 2 sets of 7-8 is still pretty good. Especially after doing reps for 20 and 15! haha
Nothing beats barefoot squats or DL's. Good luck in the playoffs!

[Woody-5]

excellent box squats dude! strong stuff!
legs will be feeling that tomorrow

Good luck in the playoffs! I'm sure you'll have em ready!

[Black_Label]

ive been wrecking it with leg extension and leg curls. super setting them loosens the other one up as you go

[CoachA33]

nice work on the wheels coach

preciate it, big dog!

Solid work the past few days. Hitting 235 for 2 sets of 7-8 is still pretty good. Especially after doing reps for 20 and 15! haha
Nothing beats barefoot squats or DL's. Good luck in the playoffs!

yea, I agree- it's pretty decent! lol but I wanted double digits!!
I started off wearing some new nike frees but nothing beats the barefoot feel like you said! thanks, man- just trying to get through this week injury free!

excellent box squats dude! strong stuff!
legs will be feeling that tomorrow

Good luck in the playoffs! I'm sure you'll have em ready!

definitely going to try my best to get the job done, buddy! no doubt!

I need to quit being a punk and lose the box! lol but the box is parallel

ive been wrecking it with leg extension and leg curls. super setting them loosens the other one up as you go

that's for sure, man! one of my favorite supersets of all time is leg curls and extensions!

[wishiwasdivin]

just dropping by coach to see what work you did today

[Black_Label]

Teacher stuff i bet.
What kind of science do you teach a33?

[CoachA33]

just dropping by coach to see what work you did today

crap- yesterday's workout didn't post

did a typical shoulder workout

DB shoulder press- 10, 20, 30, 40, 50
Battles 5 x 20 seconds
Upright Row+Front+ Side Raises

Teacher stuff i bet.
What kind of science do you teach a33?

teaching and coaching has kept me very busy here lately! I teach earth and physical science

[Black_Label]

cool, that stuff was fun. its a bit more tangible/conceptualizable than chemistry

[wishiwasdivin]

slacker not posting your workout lol I kid I kid coach

[drooks10]

crap- yesterday's workout didn't post

did a typical shoulder workout

DB shoulder press- 10, 20, 30, 40, 50
Battles 5 x 20 seconds
Upright Row+Front+ Side Raises



teaching and coaching has kept me very busy here lately! I teach earth and physical science

I hear ya. Teaching is killing my free-time. I can't imagine having to coach on top of it all. I am so glad I gave up the coaching a few years ago. Lol.

[Black_Label]

Howd the weekend go Coach?

[wishiwasdivin]

Dropping in to see how the weekend went coach?

[CoachA33]

cool, that stuff was fun. its a bit more tangible/conceptualizable than chemistry

Physics is definitely my favorite branch of science! close second would be anatomy and physiology! Chemistry definitely ranks near the bottom for me! lol

slacker not posting your workout lol I kid I kid coach

man- it's been kinda hectic! preparing for Round 1 of the playoffs and trying to be an effective classroom teacher! lol I'll try to catch ya up to speed in a few moments.

I hear ya. Teaching is killing my free-time. I can't imagine having to coach on top of it all. I am so glad I gave up the coaching a few years ago. Lol.

ha it's a blessing to be able to do it, but it is very time consuming! I don't think I'd give up coaching, my man!

Howd the weekend go Coach?

Dropping in to see how the weekend went coach?

weekend went well, guys! moved to 10-0 on the season with a 48-0 win! Trying to break new barriers for my athletes and get them to the State Championship. VERY tough path to get there, but we are on the grind!