Some Aussie lifting weights in the UK

[wick]

Interested to see how the Coan Phillipi works for you, how are you gonna fit it in though? You could probably replace Mon/Fri rows with chins or something, and just have C/P fill Wed completely, maybe with OH press before it.

Yeah, I was thinking about this yesterday.

I was thinking either just taking out the rows from the C/P program and do the normal Madcow rows on Mon & Fri or something like what you said or just do it as the C/P program says but do them light? I wouldn't mind doing chins/pullups more than once a week as I feel rows target my mid back and not my lats. My lats suck so I need to get some strength into them, bad.

Also decided to go with a 265kg/585lbs desired max. That's a 20kg/44lbs increase. With 270kg as my desired max, some of the numbers I'd have to pull are a little ridiculous for me. Still, a 20kg increase would be awesome.

[wick]

Day 3 - Friday

Squats
70x5
90x5
110x5
125x5
147.5x3 (325lbs)
111x8

Bench
60x5
70x5
85x5
100x5
115x3 (254lbs)
86x8

Rows
50x5
65x5
75x5
90x5
105x3 (232lbs)
87x8 (meant to be 79, damn this set was hard)

Notes

No assistance exercises today. Went to watch my football team play in the prelim final so I was in a rush. They lost by 3 points to the favourites . Epic game though.

Squats - All sets were low bar. I think I prefer it. I recorded my triple to see what my form was like. Definitely not going as deep as I do with high bar but still pretty deep. Form was alright considering it's my first time going heavy. I think once I get used to it I'll prefer low bar for sure. It's weird though, with HB if I fail a squat it will be near the lockout position. With low bar, if I fail a squat I reckon I'll fail in the hole. If I can power out of the hole with LB the rest is easy. I may have trouble with GMing the weight up though.. Last rep was a bit iffy. Any comments on my form? What can I do to improve?

Bench - Pretty comfortable triple with 115kg. Will be right for the 5 on Monday unless something weird happens.

Weight: 101.6kg

[ngolsen]

Wider stance, knees out more.

You had a heap more than 3 in you as well.... Reps were fast, way too fast to be anywhere near failure.

Could have the bar a touch lower as well

[wick]

yeah definitely got a bit left in the tank, which is good.

ok, I'll give a wider stance a go and place the bar a bit lower on Monday.

cheers bloke

[ngolsen]

yeah definitely got a bit left in the tank, which is good.

ok, I'll give a wider stance a go and place the bar a bit lower on Monday.

cheers bloke

Feet shoulder width or a touch wider, feet pointing out (about 45 degs) and pushh your knees out on the way down.... Low bar should feel like your leaning forward a bit... Make sure your weight stays on your heels and drive up with your hips...


Nah wurries cobber

See the wallabies school those yanks last night?

[wick]

Feet shoulder width or a touch wider, feet pointing out (about 45 degs) and pushh your knees out on the way down.... Low bar should feel like your leaning forward a bit... Make sure your weight stays on your heels and drive up with your hips...

Got it.

See the wallabies school those yanks last night?

Nah, I didn't. I'd be shocked if we lost to the yanks. We lost to Ireland though lol! Gonna be tough to win now.. But anyway, I'm more of an AFL fan than rugby. My hawkers got beaten by collingwood scum to make the grand final last night

[ngolsen]

Got it.



Nah, I didn't. I'd be shocked if we lost to the yanks. We lost to Ireland though lol! Gonna be tough to win now.. But anyway, I'm more of an AFL fan than rugby. My hawkers got beaten by collingwood scum to make the grand final last night

Don't follow league or aerial ping pong (tho I prefer it to league).

Ireland is a damn good team, we played like **** and deserved to lose. Coopers gotta stop all the high risk ****....

[Tom Bro]

You need to keep your whole back tight right the way through the squat.

Squeeze your upper and lower back.

How do you limber up before squatting?

Also, have you watched the 'so you think you can squat' series. Some good pointers in there.

[wick]

Week 11

Squats
70x5
90x5
110x5
125x5
147.5x5 (325lbs)

Bench
60x5
70x5
85x5
100x5
115x5 (254lbs)

Pullups
10 PB
6
4

Assistance

Ab Roller (standing)
8
5

Ab Machine
64x12
64x10

Notes

Squats were alright. Forgot to bring my iphone so I didn't get to record it. I think the set felt better form wise than Friday. Still totally new to this low-bar **** though. It's like learning to squat all over again. I find it doesn't take as much out of me energy wise as high bar which is good. Usually I take like 10 seconds between my 4th and 5th rep. Today was just a few seconds between the two.

Bench was pretty good. Probably the same difficulty as 112.5kg was last week. Had 1-2 reps lift in me.

Since I'm starting Coan/phillipi's dead routine on Wednesday I'm not doing 5x5 rows anymore. I'll do some pullups on Monday and Fri and do whatever's recommended on the coan routine on Wed. Oh and that's a pullup PB for me!! I've never reached the double digits before. I think my pullup routine on Friday was actually working.

Weight: 103kg. Mate had a birthday bbq Sat night so it was pretty much all you can eat and drink. Needless to say I got pissed and ate a fuken horse. I'll prob poop it out by Friday and be back down near 102kg.

How do you limber up before squatting?

Also, have you watched the 'so you think you can squat' series. Some good pointers in there.

The only limbering up I do is squat. All those light sets before my heavy one is my warm-up.

I did watch it a few months ago I think. I'll rewatch it.. See if I can learn anything from it, Cheers.

[ngolsen]

if you dont do TM i am disappoint.

[Tom Bro]

you are getting strong quick.

[wick]

if you dont do TM i am disappoint.

Madcow n TM are very similar, no?

you are getting strong quick.

That's the plan Seriously though, still all muscle memory at this point. Things will slow down when I'm at 120x5 on bench and 157.5x5 on squats I bet

[ngolsen]

Madcow n TM are very similar, no?

very different. madcow is 5x5 but its ramping sets (ie 4 warmup sets) whereas TM monday session (volume) is warmup plus 5 sets of 5 worksets at around 90% of 5RM. Wednesday is a light day and Friday you set PRs on the main 3 lifts.

[jubjub007]

very different. madcow is 5x5 but its ramping sets (ie 4 warmup sets) whereas TM monday session (volume) is warmup plus 5 sets of 5 worksets at around 90% of 5RM. Wednesday is a light day and Friday you set PRs on the main 3 lifts.

that monday sounds awful lol

[wick]

very different. madcow is 5x5 but its ramping sets (ie 4 warmup sets) whereas TM monday session (volume) is warmup plus 5 sets of 5 worksets at around 90% of 5RM. Wednesday is a light day and Friday you set PRs on the main 3 lifts.

They're practically the same.

Friday is our volume day. Wednesday is light day and Monday is a PB day for most lifts. Same principles n **** but Madcow's is for the cool people

that monday sounds awful lol

Look at 5x5 advanced. Puke session guaranteed on Monday

[ngolsen]

lol, 5x5 sets across is hardcore compared to this ramped weaksaucesh.it

[wick]

lol, 5x5 sets across is hardcore compared to this ramped weaksaucesh.it

ya it is. I have awful memories of 3x5 on SS when it got hard. Fuk 5x5 sets across.

also, I have DOMS in my quads. wtf? I thought low bar was more PC power than quad? I haven't felt DOMS in my legs since week one... Strange

[Tom Bro]

lol@ you homos talking about your programs.

Can't explain the DOMS in your quads mang. I get it in mine real bad sometimes too, and sometimes the other way round.

Might just be cos you're hitting them from a different angle

[ngolsen]

lol@ you homos talking about your programs.

Can't explain the DOMS in your quads mang. I get it in mine real bad sometimes too, and sometimes the other way round.

Might just be cos you're hitting them from a different angle

this ******* talking about ******* programs is going to catch you

Agree with the concept of different angle. a slight change is bar rack will totally change the way your muscles are hit.

I havent had DOMS in a while now.... :/

[wick]

Madcow Day 2

Squats
70x5
90x5
105x5
105x5

Incline
50x5
60x5
70x5
82.5x5 (182lbs)

Coan/Phillipi Dead Routine Week 1

Deads
100x5
140x3
180x3
200x2 (440lbs) Vid

Speed Deads (60% 90s rest between sets)
160x3x8 (353lbs) (all DOH) vid

Circuit (90s rest between exercises, 2 min rest between circuits)

Stiff-leg Dead
100x8x3

Bent Over Row
75x8x3

Underhand (reverse) grip lat pulldown
17 plates x 8 x 3

Good Mornings
80x8x3

Decline Abs
15
10

Notes

So week 1 of C/P deads. Thought it was going to be an easy first week. I ended up being pretty wrong. Didn't realise how short a rest period 90 seconds was lol. 160kgx3x8 sounds easy on paper but it felt like as soon as I put my last rep down it was time to do another triple. It wasn't heavy but it tested my endurance a little. Used DOH for all sets. Held onto it no problems but my forearms are gonna be sore tomorrow lol. Next week with +12.5kg/28lbs added will be fun! First time doing stiff-leg deads and GM's. recorded a set of each if you can take a look I'd appreciate it. It's near the end of the clip. No idea wtf I was doing. I'm extremely inflexible in my hammies so take that into consideration My camera fkd up on my 7th set with 160kg so that's why it missing.

Agree with the concept of different angle. a slight change is bar rack will totally change the way your muscles are hit.

I havent had DOMS in a while now.... :/

Yeah, prob just using my muscles differently. I never get DOMS in my legs apart from when I haven't squatted in a while so it was strange.

[wick]

Anyone playing bf3 beta? add me on origin. My id is: wickoss

sick game!

[wick]

well my hammies and traps are sore as fark. Lower back is fine though. That is all.

[BombDonald]

It's bizarre what happens to your body during the program. You will pretty much stay sore through week 4 lol. Week 5 is a nice break. Then it just gets heavy.

My body feels great now. I have no doubts about anything on 6 or 7. Week 8 will be the hardest though.

[dtaps24]

well my hammies and traps are sore as fark. Lower back is fine though. That is all.

How are you feeling about squatting tomorrow? I think personally there's no way in hell that would happen. If Madcow's treats me decent and I want to do Coan I will probably only squat on the Monday(s).

[wick]

It's bizarre what happens to your body during the program. You will pretty much stay sore through week 4 lol. Week 5 is a nice break. Then it just gets heavy.

My body feels great now. I have no doubts about anything on 6 or 7. Week 8 will be the hardest though.

Yeah, my body should adjust fairly quick. Good to hear yours has. All I've ever done on deads is 4x5 ramped so only really one heavy set so not much volume at all. Coan's is a nice shock to the body that's for sure. Can't wait for week 4 lol

How are you feeling about squatting tomorrow? I think personally there's no way in hell that would happen. If Madcow's treats me decent and I want to do Coan I will probably only squat on the Monday(s).

Well it's Friday here now. If I answered your question yesterday I would've said it's going to be rough. Last night when I went to bed I could barely take off my t-shirt my DOMS were that bad lol. Had a decent nights sleep last night so a lot of the pain has subsided. Instead of a 10/10 for DOMS it's prob around a 6/10 now. With some warm-ups I should be right to go. We'll see though.. I'm inflexible in my hamstrings as it is so with DOMS it's even worse. Getting to depth is going to be interesting.

[wick]

Day 3 - Friday

Squats
70x5
90x5
110x5
130x5
150x3 (330lbs)
112x8

Bench
60x5
70x5
85x5
100x5
117.5x3 (260lbs)
88x8

Assistance

Pullups
+15kgx5
+15kgx4

Dips
22.5x8
80x8 (seated)
120x7 (seated)

Curlz
59x8
59x8

Notes

Well what an awesome squat session today even with my DOMS. I think I'm finally getting the hang of low bar. 150kg felt pretty damn easy. I reckon I had 7+ easy in me tonight. I think that's the lightest 150kg has felt on my back ever. Hopefully this means my squat will explode upwards.

Bench is starting to get heavy as expected. Breaking through 120kg/265lbs is going to be a ball breaker.

Did a light set on normal weighted dips to check if it still hurt my shoulder, which it did a bit. Decided to give the hammer strength seated dip thing a go. Didn't hurt my shoulder at all really. Hit my tri's nicely as well so I'll stick with that and see how I go.

Weight: 102.6kg

[ngolsen]

Squats
70x5
90x5
110x5
130x5
150x3 (330lbs)
112x8

WTF? not 112.5kg?? :/

you've got shi.tloads of growth left in your squat, considering where your DL is at.

give us some vids of those new low bar squats...

[wick]

lol it was 112.5kg. Just cbf writing the .5

I'd love for my squat to be in proportion to my DL. Kind of ridiculous where it's at now. 550ish DL but can't even squat 405 lol.

[Bum-Life]

give us some vids of those new low bar squats...

would also like to see vids of lowbars....

any switching over advice ?

[Tom Bro]

lol it was 112.5kg. Just cbf writing the .5

I'd love for my squat to be in proportion to my DL. Kind of ridiculous where it's at now. 550ish DL but can't even squat 405 lol.

negged for sandbagging numbers