Singles??

**Cooper72** · 09-21-2015, 06:00 PM

21SEP2015

SQUAT
55x3
155x3
235x2, 2 sets
285x1, 10 sets

55lb bar

BENCH (Paused)
45x2
135x2
185x2
225x1, 10 sets

Just getting some work in after my dismal failure with the other program. Still practicing my highbar squats.

**SteveWright1** · 09-22-2015, 04:36 AM

Welcome back to your 'Singles" journal then Cooper

good to see you back at it

**Cooper72** · 09-22-2015, 07:14 PM

^Thanks Steve!

22SEP2015

DEADS
Hook grip
135x5
225x5
315x1, 3 sets
405x1, 5 sets
Versa grip
405x1, 5 sets
Hook grip
315x1, 5 sets
Versa grip
315x1, 5 sets

Tender thumbs.

PULL-UPS
BWx5, 5 sets

**Cooper72** · 09-24-2015, 05:40 PM

24SEP2015

SQUATS
45x5
135x3
185x3
225x3
275x1
295x1, 8 sets

BENCH
45x3
135x3
185x2
225x1
235x1, 8 sets

CURLS

**RT1957** · 09-24-2015, 06:31 PM

If this works for ya Coop then it does....nice sessions

**Cooper72** · 09-25-2015, 05:52 PM

Originally Posted by RT1957

If this works for ya Coop then it does....nice sessions

Towards the end I got away from the volume (see lazy) and settled for one heavy single per workout. Going to try and keep it to the 5-10 range.

**Cooper72** · 09-25-2015, 05:54 PM

25SEP2015

SOHP
45x3
95x3
115x3
135x3, 10 sets

DEADS
135x2
225x2
315x1, 2 sets
405x1, 5 sets
315x1, 5 sets

All hook grip.

**fittofattofit** · 09-25-2015, 06:21 PM

I wouldn't call your volume effort a 'fail' Coop ... you'd not worked with volume like that for a long time so it was always going to take some getting used to. You still shifted very heavy weights for a load of work and I'd be delighted to ever have one of those workouts to my name

Still, your body obviously likes the singles type work and you made great gains on it before. Still �berstrong on all of the lifts!

**raynerd** · 09-25-2015, 08:07 PM

Hey just realized u retired the BS journal

Good work being put in Coop, and notice the added volume with a bunch of heavy singles at the top end. How's the highbar switch up working out for you? Looks to be some big weight being shifted anyway.

**Cooper72** · 09-28-2015, 02:28 PM

Originally Posted by fittofattofit

I wouldn't call your volume effort a 'fail' Coop ... you'd not worked with volume like that for a long time so it was always going to take some getting used to. You still shifted very heavy weights for a load of work and I'd be delighted to ever have one of those workouts to my name

Still, your body obviously likes the singles type work and you made great gains on it before. Still �berstrong on all of the lifts!

It probably would have been advisable to work my way in a bit more gradually instead of jumping straight into a Sheiko routine. Oh well, live and learn.

Originally Posted by raynerd

Hey just realized u retired the BS journal

Good work being put in Coop, and notice the added volume with a bunch of heavy singles at the top end. How's the highbar switch up working out for you? Looks to be some big weight being shifted anyway.

It's been hit and miss with the high bar. As I get tired, the bar creeps further down my back until it's at the regular spot. I did today's highbar singles with a belt and things went much smoother with something to push my abs against.

**Cooper72** · 09-28-2015, 02:31 PM

28SEP2015

SQUATS
45x3
135x2
225x2
275x1
Belted
295x1, 10 sets

All high bar.

BENCH
45x2
135x2
185x2
205x2
225x1
240x1, 5 sets

CHINS
BWx3, 3 sets
+45x3, 3 sets

**Korr** · 09-28-2015, 05:07 PM

Good to see you back.

Any direction you are going now?

**fittofattofit** · 09-29-2015, 02:15 AM

Do you have another meet lined up Coop?

**SteveWright1** · 09-29-2015, 04:57 AM

10 singles at 295 = excellent way to finish a squat session Cooper

10 sets of triples OHP with the big plates also = your still getting plenty of volume in just broken down into more managable portions I reckon .

**Cooper72** · 09-29-2015, 05:51 PM

Originally Posted by Korr

Good to see you back.
Any direction you are going now?

Well between the time off and the recent attempt at Sheiko, I feel like I'm 3 steps back. Right now the plan is to do the old linear progression until I can get my numbers back. Need to find my confidence.

Originally Posted by fittofattofit

Do you have another meet lined up Coop?

I'm looking at a March meet which gives me plenty of time to get my head back in the game.

Originally Posted by SteveWright1

10 singles at 295 = excellent way to finish a squat session Cooper

10 sets of triples OHP with the big plates also = your still getting plenty of volume in just broken down into more managable portions I reckon .

I'm going to try and maintain at least 5 heavy singles rather than the one I was doing before. Hopefully this will be the volume I need to progress.

**Cooper72** · 09-29-2015, 05:57 PM

29SEP2015

SOHP
45x3
95x3
115x3
135x3
145x3, 5 sets

DEADS
135x2
225x2
315x1, 2 sets
405x1, 10 sets

First good deadlift session in a while. I was able to do all 10 singles with the hook grip.

CURLS

Feeling pain in my left arm just below my bicep. It seems to be aggravated by OHP and curls, but not reverse-grip bench or chins. I can control the pain with a mini band but I'd like to find a more permanent solution. I think flossing might help.

**Cooper72** · 09-29-2015, 06:00 PM

Btw, I'm not ignoring anyone's log. My work computer stopped allowing me to access the site a few months back and I don't have as much time at home to chat. Still following though.

**Cooper72** · 10-01-2015, 05:20 PM

01OCT2015

SQUATS
45x2
135x2
185x2
225x2
275x1
295x1
Belted
305x1, 5 sets

BENCH
45x2
135x2
185x2
205x2
225x1
240x1, 10 sets

CHINS
BWx3, 2 sets
+60x3, 4 sets

CURLS

**Cooper72** · 10-02-2015, 03:32 PM

02OCT2015

SOHP
45x3
95x3
115x3
135x3
155x3, 3 sets

DEADS
135x2
225x2
315x1, 2 sets
405x1
415x1, 5

Hook grip seems to be feeling better.

Tried some really light curls but this golfer's elbow is bugging me.

**fittofattofit** · 10-02-2015, 05:23 PM

Doing some heavy volume with the deadlift singles .. is the right arm your underhand arm when you use a mixed grip? Hopefully the hook grip will take some strain off the biceps if that is the case .... of course it will tear the sh!t out of your thumbs

**Cooper72** · 10-05-2015, 05:34 PM

Originally Posted by fittofattofit

Doing some heavy volume with the deadlift singles .. is the right arm your underhand arm when you use a mixed grip? Hopefully the hook grip will take some strain off the biceps if that is the case .... of course it will tear the sh!t out of your thumbs

While I'm sure the hook grip helps, deadlifts never seemed to aggravate my elbow. Just curls and OHP's it seems.

**Cooper72** · 10-05-2015, 05:39 PM

05OCT2015

SQUATS
45x2
135x2
185x2
205x2
225x2
275x1
295x1
Belted
305x1, 10 sets

These felt good.

BENCH
45x2
135x2
185x2
205x2
225x1
245x1, 3 sets

Was supposed to get 5 but they weren't moving as well as I had hoped. Next time.

**Cooper72** · 10-06-2015, 05:25 PM

06OCT2014

BENCH
45x2
135x2
185x2
205x2
225x1
245x1, 6 sets

Doubled up on the bench days since it doesn't hurt my arm as much as the SOHP.

DEADS
135x2
225x2
315x1, 2 sets
405x1
415x1, 7 sets

**fittofattofit** · 10-06-2015, 06:12 PM

Made up for the bench by doing it two days running .. good news about the elbow

Nice work on those deads and squats Coop

**raynerd** · 10-06-2015, 06:28 PM

Solid work on the back to back bench, 10 big singles of 305 squats yesterday too. 7 pulls at 415 is very impressive as well Coop!

**Cooper72** · 10-07-2015, 05:20 PM

^You two and your lean back AVI's...

**Cooper72** · 10-07-2015, 05:23 PM

07OCT2015

BB ROWS
135x10
185x3, 5 sets

CHINS
BWx3, 2 sets
+60x3, 5 sets

CURLS
35lb straight bar for 4 sets of 30 to try and get some blood in the arms

**Cooper72** · 10-08-2015, 05:07 PM

08OCT2015

SQUATS
45x2
135x2
185x2
225x1
275x1
295x1
315x1, 4 sets

Pulled something in my right quad. Squatting is possible but painful.

BENCH
45x2
135x2
185x2
205x2
225x1
245x1, 7 sets

One more than last time.

**Cooper72** · 10-10-2015, 08:09 AM

09OCT2015

DEADS
135x2
225x2
315x1, 2 sets
405x1
415x1, 8 sets

Thumbs were a little sore but the weight moved well.

CURLS
Just the 30 lb bar. 40, 30, 30, 30

**Cooper72** · 10-12-2015, 05:26 PM

12OCT2015

SQUATS
45x2
135x2
185x2
225x2
275x1
295x1
315x1, 6 sets

No leg pain today. Slow and steady.

BENCH
45x2
135x2
185x2
205x2
225x1
245x1, 5 sets

Didn't do too many singles today in anticipation of benching again tomorrow.

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