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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: Stubborn on July 24, 2008, 09:08:43 PM



Title: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on July 24, 2008, 09:08:43 PM
Never thought I would do a log on here but I will try to keep up with it. Forget listing just the PR's, I will take help and criticism in order to advance. I have been doing great lately and have even been cutting some fat. A couple months back I saw my heaviest weight EVER.....320lbs@6' tall!!! I didnt intend to gain that much but had been sedentary at work for a while and eating way more junk. It didnt really help my training, actually hindered it if anything. In the last couple months I have been rediculously active at work and went back to a bodybuilding routine with some cardio. I have lost 32lbs so far and will cut another 40lbs in the next few months. I have lost 110lbs in 6 months in the past so this shouldnt be a problem. Only difference is now I need to stay strong! ;D

Heres last night:

Leg Ext's
warm up 2x10x200

Squats
warm up 2x10x225
1x8x315
1x6x405
1x5x425
1x5x455

Leg Press
2x6x925

Cable Pull Throughs
2x10x195

Heres tonights stuff:

BB Rows (used the smith cuz my low back is screaming from squats!)
1x10x225
1x8x275
1x6x315
1x5x365

Pull Downs
2x6x285

Cable rows (v-bar and wide grip)
2x8x285

DB Curls
1x6x75

Standing Cable Crunch
1x10x150
2x10x150 to the side to hit obliques



Title: Re: Max-OT with a bit of PL/Strongman
Post by: MisterMagoo on July 24, 2008, 10:51:31 PM
i swear every time i read about a big bastard like you hitting 320 at a bit shorter than me, it makes me pissed that i'm trying to lose weight. but then i see how far i'm outclassed in strength and it makes me think i should at least aim to be lean.  >:(


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on July 26, 2008, 12:29:24 PM
You are not very far "out classed" by me, Magoo. Your numbers are doing very well and I must commend you for seeing through that Sheiko routine. Eff that mess! I couldnt handle it.

Yesterday SUCKED:

OHP
1x12x135
1x10x185
2x5x225

Side lateral Machine
2x12x205 This machine is WAY too easy nowadays.

Shrugs
2x10x495

Left early feeling defeated. Not really a Max-OT day and overall a disappointment. I couldnt get anymore reps or weight on OHP because I was busted ass tired from work (blew out my knee too). Also, my bench is getting really good again and my OHP numbers are declining so I may need to rework things again.

BW=288lbs


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on July 28, 2008, 09:17:52 PM
Bench Day

Flat Bench (narrow grip)
2x12x135
1x10x225
1x5x275
1x4x315
2x5x335 felt easy but I need to take it slow to repair my pec properly

Incline Bench
2x6x275 once again taking it SLOW

Incline DB's
2x8x120's

Overhead DB exts
1x6x60's

Push Downs
1x8x160

Overhead BB exts
1x15x135

Dips
1x10

Felt really strong tonight but my shoulder is a bit loose. Pretty good for a low carb day.

BW=298lbs (taken at night. I fluctuate 10lbs from morning to night)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: QuakerOats on July 29, 2008, 01:09:47 PM
one arm or two arms on the overhead db extensions?


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 02, 2008, 05:21:15 PM
One hand, Quaker. With two hands that would be kind of a joke, eh?


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 02, 2008, 05:38:04 PM
The last few days I was so exhausted from work that I came home and fell asleep on the floor and completely missed the gym. Not a big deal I guess, I need the rest. Went to the gym today with the intent of maxing my DL because I havent done a single one in months (not full anyway).

Deads (on an 8" tall platform but I only went down about 4"-6" because my hands hit my shoes ;D )
1x10x135
1x5x225
1x4x315
1x4x405 used switch grip from here on
1x2x455
1x2x505
1x1x555
1x1x575 This is a PR because I've never hit 575 with a deficit before)

Standing Cable Crunches
1x10x160
1x10x180
1x10x200

On the 575 pull I popped my back a little and now I have a decent pinch in my low back. Kinda feels like a knot wrapped around a nerve, great! I am excited to try a full dead from the floor in a week or two. I have never broken 600lbs, 585 is my all time best.

BW=289  :( I need to get on the cardio more often but this last week was a killer.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: QuakerOats on August 02, 2008, 07:18:33 PM
One hand, Quaker. With two hands that would be kind of a joke, eh?
awful lot of fairly big #'s without any proof being thrown around here. :o ;)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 03, 2008, 07:33:24 PM
awful lot of fairly big #'s without any proof being thrown around here. :o ;)

Oh yeah, Im pretty big time with my sub 600lb numbers! ;D


Title: Re: Max-OT with a bit of PL/Strongman
Post by: thewickedtruth on August 03, 2008, 07:39:04 PM
Oh yeah, Im pretty big time with my sub 600lb numbers! ;D

strongman my ass...  ;D


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 03, 2008, 08:06:27 PM
strongman my ass...  ;D

No shit, huh?! Who am I kidding? ;D ;)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: MisterMagoo on August 04, 2008, 07:45:16 AM
how the hell were you even STARTING a pull on an 8" platform? the space between the bar and the floor normally is maybe 5-6 inches at best. i pull off a 4" platform and even then the bar is quite literally pressing atop my feet.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 04, 2008, 03:51:34 PM
how the hell were you even STARTING a pull on an 8" platform? the space between the bar and the floor normally is maybe 5-6 inches at best. i pull off a 4" platform and even then the bar is quite literally pressing atop my feet.

It was on a platform with a barbell rack on it. You have to start from lockout and stop your own momentum because the weight cant touch the floor. Like I said I could only get 4-6 inches down because the bar hit my shoes. Sorry for the confusion.

Last night:

1/2 mile walk
1 mile run
about 15 mins total

Picked up some New Balance shoes and felt like I could run forever. They take a lot of the shock out of hitting the ground at nearly 300lbs, so my knees feel great the next day! I highly recommend them.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 07, 2008, 04:47:46 PM
Tuesday: (skipped monday because of saturdays workout kicking my ass)

45 degree Leg press
2x10x450
1x10x630
1x8x810
3x8x900 Easy but didnt want to over do it....

Single Leg Curl
1x6x180
1xholy shit what the fuck did I do!!??

***I TORE MY FUKCING HAMSTRING!!! WTF!!!??? Thats 3 muscle tears in the last couple months!

Needless to say I have to take some time off from ANYTHING involving my hams. Its only partial, bruising/pain/cramping, but it puts me out for a while. AHHHHH!!!!


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Zach Trowbridge on August 08, 2008, 06:18:37 AM
Single Leg Curl
1x6x180
1xholy shit what the fuck did I do!!??

***I TORE MY FUKCING HAMSTRING!!! WTF!!!??? Thats 3 muscle tears in the last couple months!

Needless to say I have to take some time off from ANYTHING involving my hams. Its only partial, bruising/pain/cramping, but it puts me out for a while. AHHHHH!!!!


Goddamn man, I have to say I would be flipping double the shit you are if I tore anything, let alone a muscle in my legs.  You have far too much experience at this, it seems.  Hope it heals quickly for you.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Overload on August 08, 2008, 07:05:57 AM
Sorry to hear that Lift!

if your single leg machine is like the one at my gym, 180 is an insane amount of weight!

Speedy recovery.

8)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: MisterMagoo on August 08, 2008, 10:13:54 AM
as a tip, dude, leg curls are a BAD exercise to go low reps on. same with any machine isolation moves. i've seen quite a few people pop tendons on those.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 08, 2008, 07:01:41 PM
Thanks guys!

Overload...for some reason my hams have always been ridiculously strong? The single leg curl is a standing type machine that you load plates on and uses cables. I have done 320lbs for 4 reps a leg before. My right always felt a little different but it has just been weak as hell lately. I can still do 270 with the left and 180 rips my right ham?!?!

I know, Magoo. I am just not that intelligent. I tend to throw too much weight on the things I do well....dont we all from time to time? I also like to do Preacher DB Curls with 120's. ;)

Leg is MUCH better. I can walk and even flex it a little. :D

I think work is too rough on my body to workout after. Im a construction foreman and I lead by example. Perhaps I should sit back for a while? lol. I may have to go back to 4am workouts! :-\


Title: Re: Max-OT with a bit of PL/Strongman
Post by: QuakerOats on August 08, 2008, 07:07:48 PM
whoa, whoa, whoa.................pre acher db curls with 120 pound db's?


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 08, 2008, 07:09:48 PM
Thursday: deload chest

Bench
2x10x135
1x10x185
1x8x275
1x6x275 not sure why this felt so heavy but its good I wasnt going to go all out like usual

DB Flyes
3x10x50's

Incline Hammer Strength
1x12x200
2x10x290

Stair Mill
10 mins @ 55 stairs/min (just because I had some spare time)

Thats all this week. A walk at most this weekend.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 08, 2008, 07:12:18 PM
whoa, whoa, whoa.................pre acher db curls with 120 pound db's?

Easy bro! Gotta look at the  ;) there. I usually manhandle 200's. Again now>>>> ;)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: QuakerOats on August 08, 2008, 07:14:12 PM
Easy bro! Gotta look at the  ;) there. I usually manhandle 200's. Again now>>>> ;)
i was gonna say. :o


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 12, 2008, 05:38:13 PM
BACK TO SOME WESTSIDE SHEEEIT!!!

I need to hit it hard for my upcoming comp so Westside it is!

Monday

Box Squats (maybe an inch above paralell)
1x12x135 then a lot of stretching
1x10x225 threw in some 120lb side bends to tighten up
1x6x315
1x2x405 added loose belt here
1x2x495 knee wraps needed
1x1x545 felt solid and fast

Standing Cable Crunch (on the pulldown tower)
1x12x150
1x20x150 <<<these were all side bent crunches 10/side
1x10x180

Straight Back GM's (varying stances)
1x10x225
2x5x315

I probably had 585 in me on the box squats but, after that horrible leg curl experience, I didnt wanna risk it. My knees were also torn up from running a couple miles the night before. The GM's felt great but once again I didnt want to go too far and pop my back again or further injur my ham. Better than what I expected all in all!

Note to self - dont sprint on concrete at 290lbs or say goodbye to those knees.

BW=285  8)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: _bruce_ on August 13, 2008, 04:10:20 PM
Impressive

Good luck


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 14, 2008, 08:14:49 PM
Wednesday

Max Upper

Concentrating on OHP

Rack OHP strict and starting from chin height
2x10x135
1x6x185
1x4x225
1x2x245
1x1x255 <<<what a bitch!

DB Clean and Press
2x2x120 just had to see how each arm is individually

Pull Downs
1x10x250
2x6x285 easy

One arm Upright Cable Row
2x8x150 each arm


Felt good! My OHP has definitely gone down since my shoulder injury but I will bring it back up. Not too bad. I hate starting from chin level because there is no stretch in the muscles before the lift and no momentum whatsoever. They work though!






Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 16, 2008, 10:28:41 AM
Friday

Lower Body Speed Work

Banded Squats
1x10x135
8x2x245 + greens

Banded DL
1x1x225 + greens from here out
1x1x275 ""
1x4x325 "" the bands werent as tight as I would have liked so I kept bringing up the weight until I was satisfied

Band Pull throughs
2x10xgreen

Band Reverse Hyper
2x10xgreen

I think its a bit much band work but its what I have to work with. No reverse hyper machine and the universal weights dont have enough weight to make pull throughs worth it. Deads felt EXCELLENT! My back feels fine and it was very explosive from the floor. Odd for me because the floor is where I have the most trouble usually.

BW=284 8)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 18, 2008, 09:09:49 PM
Sunday

Upper Body Speed Day

First some rotator work - 5mins

Military Press w/ Mini Bands
1x10xbar
3x3x135
4x3x95 Right shoulder is still a little messed up so I brought the weight down a bit.

Bench w/ Mini Bands
3x3x225 very fast but felt strange after the military presses.

Push Downs
3x6x150

Barbell Rows
1x10x225
2x6x315 these were really easy compared to how they usually feel.


I am going to do some 60-70% work this week (w/ cardio) to keep up speed and recover a bit before the comp. The cardio will be tire flips and stone carrying. Then the next week will consist of 3 full body workouts with no more than 135lbs.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on August 31, 2008, 07:46:49 AM
Its been a while but the last couple weeks were bullshit. Just light work and not even as much as I wanted to do but shit gets in the way, right? I just did as much beneficial labor as I could at work to make up for the missed workouts.

Yesterday was my first Strongman comp this year (sadly). I couldnt make the previous two in my area due to injury. It went pretty well though. Couple things I've never tried before and some old favorites.

Hooters Girl Press for reps (60secs) - performed with a hooters girl on each side of a incline press Nautilus machine plus free weights to even the weight in each hand and bring the total to around 300lbs.

23 reps w/ around 300lbs = tied for 2nd (first place got 25)


Farmers Walk w/ 2.5" handles for distance - 50ft, turn, 50ft, turn....

About 60' (57 maybe? not sure) w/ 275lbs each hand = 2nd (1st place went 10' farther and 3rd only got 20')


Tire Flip and Stone Medley - three flips, load a stone, 3 flips, load, 3 flips, load. Tire=800+lbs Stones=270,300,330

Got to the second stone and lifted it when time ran out = 3rd (by a couple seconds)


Keg Toss - 5 kegs, 60 seconds, 13ft high

Got all 5 but fumbled one by not looking at my target first = 3rd (1st and 2nd place were insane with the kegs!!!)


16 Passenger Hummer Limo Harness Pull - 13,000lbs for 100' in 60secs on smooth concrete

39 seconds = 3rd or 4th possibly by a couple seconds?


3rd Place in the Open Heavies!!! Missed second place by 1 point! Awards were a medal, $50 cash, a few shirts, and a bag full of random stuff.

It felt great to finally get out there again. And to do some new events too (harness pull, keg toss, medley...). I have some video and will get it up this weekend.

Oh yeah! BW=283 8)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on September 14, 2008, 04:30:55 PM
Its been a while...sorry!

I havent been able to get my vids uploaded but I think it was because I was using an old computer that tends to freeze up. I will try again today from a less than antiquated machine.

The week before last was pretty half assed due to being beaten from my comp and going on vacation. Still I did 3 workouts to cover the bases that week. Just average weights for max reps, helps me recover.

Last week was good. Got in some cardio and did some 70-80% work.

Tuesday
70-80% Lower Body Day

DL's
1x10x135
1x10x225 added purple bands after this
4x1x315
4x1x405 This weight has never felt so easy to me as it does now.

Squats
3x2x315 w/ purples (this was torture on my back; note to self, squat first)

Single Leg Curls
2eachx10x100 need to keep it light due to that small ham tear I had

Weighted Leg Raises on bench
5x8x30lb DB


Thursday
Upper Body 70-80% Day

Incline bench
2x10x135
1x8x185 added minis after this
3x3x185 very very easy, upped the weight a lil
4x3x205

Very Close Grip Bench (6-8" spacing of hands)
1x10x225
2x5x275
1x3x325 havent done that in a while due to the pec tear. must admit I was a little scared of re-tearing it.

Front Raises
2x10x25lb plate just to tighten up a bit

Upright Rows
1x12x135
1x10x185
2x5x205 my shoulders always feel better after these

Some rotator therapy...the end


I was supposed to train with the crew this weekend but some things came up, as they always do. Its okay though, I need the rest.

Next comp is this coming Saturday! Its gonna be a BITCH!!! Hercules Hold with 2 Chevy Avalanches, Mazda 3 car deadlift, Dodge Truck Pull, tire medley, and press and carry medly. Im gonna need a week off after that, hahaha!


Title: Powerlifting for the Strongman
Post by: Stubborn on September 21, 2008, 06:25:19 PM
Recovering from the Colorado FINALS. Got third in this comp too! Won $150 and a kickass trophy! I qualified for nationals, so I can check that off the list and strive towards some other goals in the next few months. I think I will be doing Californias Strongest Man in December. We'll see how Im doing by then.

Just some quick highlights:
-7 flips with tires weighing 700, 800, and 900lbs.
-100' rope and harness truck pull (slightly uphill past 60') *thought I was gonna de after this one*
-A few measly reps with a 230# log and then almost passed out from exhaustion.
-Deadlifted a Mazda 3 at about 600lbs for 3 reps (thats all I needed).
-Held two Chevy Avalanche Trucks with handles attached for about 9 seconds, haha. Weight was ~350lbs/hand. (Hercules Hold style)


A great day for me. Time to rest up and get in some cardio. Peace.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on September 21, 2008, 06:43:37 PM
Fianlly a video!!! Hooters Press.....sideways....en joy!

http://www.youtube.com/watch?v=IGksggGbJeQ


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Overload on September 22, 2008, 06:48:00 AM
Badass dude!

Congrats!

I want to try some hooter's girls presses!

8)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: thewickedtruth on September 22, 2008, 08:48:33 AM
still looking huge brutha! SICK work man! WAy to toss some bitches around! HAHA!

your pressing has always been sick as hell..get that deadlift up there man!


Title: Re: Max-OT with a bit of PL/Strongman
Post by: QuakerOats on September 22, 2008, 08:55:29 AM
hahahaha, should have guessed it was on the easy ass Cybex shoulder press bench that you see even 150 pound geeks pressing 3 plates on each side of. ::)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Overload on September 22, 2008, 09:05:59 AM
hahahaha, should have guessed it was on the easy ass Cybex shoulder press bench that you see even 150 pound geeks pressing 3 plates on each side of. ::)

Where is your video BIG guy? ;D

8)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: QuakerOats on September 22, 2008, 09:16:08 AM
Where is your video BIG guy? ;D

8)

waiting on yours Mr. Michaelangelo's David. ;D BTW absolutely monstrous 15 inch arms and 45 inch waist on "lift4size". :D


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Overload on September 22, 2008, 09:29:17 AM
waiting on yours Mr. Michaelangelo's David. ;D BTW absolutely monstrous 15 inch arms and 45 inch waist on "lift4size". :D

Maybe he doesn't like dieting and enjoys pumping up hooters girl instead? ;D

8)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on September 22, 2008, 03:51:28 PM
hahahaha, should have guessed it was on the easy ass Cybex shoulder press bench that you see even 150 pound geeks pressing 3 plates on each side of. ::)

Ya got me Dave. I was trying to hide it by posting a low quality vid but you saw right through it, haha! ::)


Bottom line is, you couldnt do it. 8)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on September 22, 2008, 03:52:34 PM
waiting on yours Mr. Michaelangelo's David. ;D BTW absolutely monstrous 15 inch arms and 45 inch waist on "lift4size". :D

You crackin on me is just ridiculous. Thanks for teh laugh! ;D


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on September 22, 2008, 03:54:52 PM
still looking huge brutha! SICK work man! WAy to toss some bitches around! HAHA!

your pressing has always been sick as hell..get that deadlift up there man!

Thanks bro! I will be concentrating on my DL (and squat) mostly for the next few months.


Title: Re: Max-OT with a bit of PL/Strongman
Post by: QuakerOats on September 22, 2008, 04:30:26 PM
Ya got me Dave. I was trying to hide it by posting a low quality vid but you saw right through it, haha! ::)


Bottom line is, you couldnt do it. 8)
yeah i mean what is that 118 pounds in each hand :o hahahahaha not only that but the leverage of the machine with the handles moving inward makes it even easier, like i said we've got a Nautilus Nitro machine just like that with the same exact handles in my gym and you see 160 pound nerds pressing 3 plates on each side of it for reps. ::)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on September 22, 2008, 05:04:42 PM
yeah i mean what is that 118 pounds in each hand :o hahahahaha not only that but the leverage of the machine with the handles moving inward makes it even easier, like i said we've got a Nautilus Nitro machine just like that with the same exact handles in my gym and you see 160 pound nerds pressing 3 plates on each side of it for reps. ::)

You must get awful jealous of those "160 pound nerds" out doing you.  What am I saying though? Im talking to the most credible person known on earth who always backs their claims up, BWAHAHAHAHAHA!!!  ;D


Title: Re: Max-OT with a bit of PL/Strongman
Post by: QuakerOats on September 22, 2008, 05:11:28 PM
You must get awful jealous of those "160 pound nerds" out doing you.  What am I saying though? Im talking to the most credible person known on earth who always backs their claims up, BWAHAHAHAHAHA!!!  ;D
keep pounding those HUGE arms of yours stud maybe they'll get to 15 and a half by next summer but your waist might hit 50 by then too. :D


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on September 22, 2008, 05:20:08 PM
keep pounding those HUGE arms of yours stud maybe they'll get to 15 and a half by next summer but your waist might hit 50 by then too. :D

Only if YOU think it will work, wise one.  ;)


Title: Re: Max-OT with a bit of PL/Strongman
Post by: Stubborn on September 22, 2008, 05:26:47 PM
Badass dude!

Congrats!

I want to try some hooter's girls presses!

8)

Thanks Overload! Its not too impressive of a weight but not bad for 60secs.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on September 29, 2008, 09:44:35 PM
Back in the gym after a week off. I feel good! I have a couple little injuries to deal with from my last two comps but not too bad.


Monday

Max Effort RAW Squats
1x10x225 paused and stretched at bottom
1x8x225 quicker pace
1x2x295
1x1x365
1x1x435 blood sugar dropping fast, must have eaten too early
1x1x505
1x1x525 stopped here due to how unstable I felt

Shrug Bar DL
1x1x315
1x1x405
1x2x495
1x0x585 nothing left in my legs

Standing Crunch
3x10x185

BW=?


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 02, 2008, 09:10:05 PM
I took care of that stability problem! I figured that with all the salt I take in and hard labor I do, plus insufficient diet due to many different factors, I may be low on potassium. Turns out I was right. I have been supplementing with 300mg, twice a day, and I feel incredible. Heres the proof:

Wednesday - Max Upper

Bench Lockouts - off the pins in the rack. Exactly 3" from my chest.
1x10x135
2x5x225
1x3x275
1x3x315
1x3x365
1x1x405 PR (I have done this before but not in a year or so)

Front Raises
1x10x60's
1x10x70's
1x6x75's no swing on any of these

Pushdowns on the pulldown tower
2x10x150 felt SO easy

DB Rows
1x10x100's
1x10x120's

I havent done heavy flat benching in a long time and that felt great. Shoulder was fine. Pec feels good. I think I will stick with some flat benching for a couple months because I just love watching the numbers go up! ;D



Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 02, 2008, 09:18:43 PM
Thursday - Speed Lower

11" Box Squat
1x15x135
1x10x135
1x3x225
7x2x275+doubled up purple bands

Leg Curl
2x15xstack

Cable Pull Throughs
3x10x150

Heavy Ab Machine Crunch and leg raise
2x12x75

The squats were full force all the way through. Usually I am not able to keep the speed up but Im doing great with the potassium supplementation. I only do 7-8 sets because I just cant recover from 10-12 sets in time for my max workout. Everything else felt great and Im not completely stiff and achey like I usually am! I cant wait until my next workout!!!! :D


Title: Re: Powerlifting for the Strongman
Post by: thewickedtruth on October 03, 2008, 01:28:34 PM
looking good man! Need to see more pulling in your diet though!  ;D 


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 04, 2008, 01:23:50 PM
looking good man! Need to see more pulling in your diet though!  ;D 

Yup. Just had to see where I stand in a couple things. I will be rotating pulling and squatting. My low back cant take doing both every week. For speed I plan on using low box squats and banded pulls mostly.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 05, 2008, 09:29:46 AM
Saturday - Upper Speed Day

Incline Bench
1x20xbar
2x10x135
1x6x185
7x3x185+mini's

Rotator Therapy
5 mins

JM Presses
1x10x225
1x6x225 had to stop because my shoulder was popping a bit

Pushdowns on pulldown tower
2x10x120

Pulldowns
2x10x250

Flyes
1x15xstack

The inclines were faster than I have ever done before and felt incredibly solid. Not sure what was happening with my shoulder but I have noticed it in the past. When I go from pushpress or inclines to flatbench my shoulders feel weak and pop. It was a good session though. Nice and quick with nothing too heavy. I'll be ready for some good pressing on Wednesday.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 06, 2008, 09:46:59 PM
Monday - Max Lower

Rack DL from knee cap
1x10x225
1x3x315
1x2x405 double overhand
1x1x495 switch grip
1x1x585
1x1x675 had to add belt and straps here, sadly
2x0x725
1x1x700 PR...I think

45 Degree Inverted Leg Press
1x10x540
1x5x720
1x20x720 PR

Decline Crunches
3x15xBW


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 09, 2008, 09:36:28 PM
Wednesday - Max Upper

Incline Bench
2x10x135
1x6x225
1x4x275
2x3x315 PR (since pec tear)

Overhead Extensions
1x10x135
2x8x185

Side Lateral Machine
2x10xstack+

Machine Flyes
2x12xstack

Decent lifting. Nothing too impressive but Im glad my pec is healing properly.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 09, 2008, 09:45:05 PM
Thursday - Speed Lower

11" Box Squats
1x10x135
1x8x225
8x2x275+doubled up greens (this was bending the bar a lot and it felt like a 650+lb yoke when locked out)

Hypers
2x10x180

Standing Crunches
2x10x150

Standing Oblique Crunches
2x10x150

Short and sweet. My back is very tired from all the work this week (lifting and mexican labor, haha). Pretty happy nonetheless. Fast squatting and felt very stable.


Title: Re: Powerlifting for the Strongman
Post by: thewickedtruth on October 10, 2008, 12:44:40 PM
HAHAHAHHA, i'd love to see these supposed 185 pound overhead extrensions, i need a good laugh, any chance of you posting a clip of this feat of strength?

what's with the doubt? dude is atleast 50lbs heavier than me and a strongman competitor and I use 135-160 and have in the past used 185 for a few.  I dont find that hard to believe at all


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 10, 2008, 01:19:44 PM
what's with the doubt? dude is atleast 50lbs heavier than me and a strongman competitor and I use 135-160 and have in the past used 185 for a few.  I dont find that hard to believe at all
hahahahaa, show me a clip of you doing full range barbell tricep extensions overhead with a 185 pound barbell.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 11, 2008, 10:42:17 AM
hahahahaa, show me a clip of you doing full range barbell tricep extensions overhead with a 185 pound barbell.

Feat of strength? Hahaha! Thats some pretty average shit in the strongman/pl scene, oats. I have hit 225x6 before I tore my shoulder too. I'm unbelievably strong, hahahahah!! ;D


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 11, 2008, 01:05:19 PM
Feat of strength? Hahaha! Thats some pretty average shit in the strongman/pl scene, oats. I have hit 225x6 before I tore my shoulder too. I'm unbelievably strong, hahahahah!! ;D
and yet all i'm seeing is a bunch of words on a screen and no video. :D


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 11, 2008, 01:27:20 PM
and yet all i'm seeing is a bunch of words on a screen and no video. :D

I know, me too! :D


If you ever expect to get a vid from me you will have to show us your 500x5 squat I've heard so much about. ::)


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 12, 2008, 08:39:20 AM
I know, me too! :D


If you ever expect to get a vid from me you will have to show us your 500x5 squat I've heard so much about. ::)
i've never made any strength claims, come on stud let's see this supposed 225 for reps overhead barbell tricep extension. ;D


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 12, 2008, 08:49:45 AM
BTW i started a thread about this "lift" on the G&O, check it out.

http://www.getbig.com/boards/index.php?topic=240473.0


Title: Re: Powerlifting for the Strongman
Post by: Ursus on October 12, 2008, 10:28:55 AM
Strong guys in my gym maybe with a 415lb bench used to regularly do 180lbs standing overghead for a few reps. i believe you man


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 12, 2008, 07:31:33 PM
I love how easy it is to get in your head! BWAHAHAHA!!!! ;D


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 18, 2008, 01:26:13 PM
Nothing great about the last few days. Working a lot. Highlights:


-635 DL from 4"-5" off the ground. Had to stop for intestinal issues (damn PF Changs).
-275x5 OHP. Not a PR but havent done it in a while.
-185x4 Behind the neck, standing, close grip OHP ;D


It was an off week for many reasons but I will get a fresh start this week (hopefully).


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 19, 2008, 07:20:50 PM
Since the week was crap anyway, I took yesterday to do some cardio.

Eliptical
15mins@140-155HR

Treadmill
5mins of jogging and got off cause my knees were killing me

Stair Mill
10mins@53 stairs/min and HR@170+ :o

It was nice to kick back and do some cardio. That stair mill kicked my ass though!


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 21, 2008, 09:03:17 PM
Monday - ME Lower

Squats
1x10x135
1x10x225
1x5x315
1x3x405
2x4x500 Recent PR (added belt on second set :-[ )

GM's off pins set to parallel or slightly higher
1x5x315
1x2x405 ended it there

Standing Crunches on pulldown tower
1x10x130
1x10x180
2x8x220
1x0x250<<<Got a little too excited

Good night! All but 2 of my squat reps were below parallel so I feel pretty good about that. Made it farther without the belt than I thought I would. PR in the squat since a long time back! I havent maxed a squat movement in a couple weeks so I think that really helped. The potassium supplement is still working wonders for me. Its hard to believe the difference it makes but WOW.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 22, 2008, 09:56:25 PM
Wednesday - Max Upper

***I dont know whats going on but my flexibility is less and less every week with my upper body?! I could barely hold the 120's in place on seated DB presses. I only got two reps with proper form (all the way to the shoulder and to full lockout) but as soon as I turned it into an incline press they flew up!

Seated DB Press
2x10x60's very slow and controlled
1x8x75's
1x8x90's
1x6x105's
1x2x120's I had a real hard time holding anything above 100lbs at shoulder height

Pulldowns
2x10x250 wide grip
2x8x250 sup grip

Pushdowns on pulldown tower
1x10x150
1x4x180 had to drop the weight back ;D
1x8x160

Everytime my bench goes up my flexibility and weights for overhead press drop drastically. I feel like Im always switching off and sacrificing one for the other. Maybe I will just stick with bench as my main upper body exercise for a while since I have no comps anytime soon? Anyone got any ideas as to how I can make both go up????


Title: Re: Powerlifting for the Strongman
Post by: thewickedtruth on October 22, 2008, 10:22:54 PM
you might need to get wiht someone to start stretching you..i'm starting to myself because i'm getting tighter than a snare drum lately but the after effects are AWESOME!

pilates on the "cadillac" is some sick shit and feels SO GOOD!

635 on the pulls...about time you took off the potty training diapers and started free ballin!  ;D


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 23, 2008, 09:49:18 PM
635 on the pulls...about time you took off the potty training diapers and started free ballin!  ;D

Free ballin? Going commando in the gym is not kosher. ;D


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 25, 2008, 10:30:57 AM
Thursday - Speed Lower

Box Squats from bench height
1x10x135
1x10x225
1x5x315
8x2x315 plus greens

One Legged Press on 45 degree press
1x10x300 couldnt do this long because my knee felt like it was going out

Pull Throughs
3x10xgreen band

SLDL's
1x6x135 plus one green
4x2x275 plus one green

I was so freaking sore I barely got through the box squats but then I loosened up. My knee was a problem today. Cold weather sucks. Just glad to have made it through and to have found at least one good way to band my DL's at the gym.


Title: Re: Powerlifting for the Strongman
Post by: MisterMagoo on October 25, 2008, 01:37:33 PM
single leg leg press always fucks up my knees.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 25, 2008, 08:32:36 PM
single leg leg press always fucks up my knees.

Yeah. Mine was already hurting but I thought it would be a nice stretch. Felt great in the hips but my knee was screamin. :-\


Title: Re: Powerlifting for the Strongman
Post by: thewickedtruth on October 25, 2008, 10:37:41 PM
you better start doing more sled draggin and really beef those knees up! always be thinking rehab man! HAHA


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 26, 2008, 12:00:33 PM
you better start doing more sled draggin and really beef those knees up! always be thinking rehab man! HAHA

No sled here anymore (sold it). I still have my truck prowler though. That shit is brutal! As soon as I get done with this laboring gig I am all over it but to labor all day, lift heavy, and do drags and such, I cant recover. I try to make the most out of my work though. Im still progressing slow and steady at the moment so I feel okay about it.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 26, 2008, 12:37:08 PM
Saturday - Speed Upper (actually done Sunday morning rather than Saturday night)

Kept it quick since I was a day late.

Strict OHP with varying grips
2x10x135
7x3x135 plus reds (stretched from floor to lockout ~80lbs)

Side Delt Machine
2x8x205

Cambered Bar Overhead Extensions
3x12x115
1x5x165<<<Just to see the difference again. Not too much really. My elbows came a little closer (1/2"?) but my arms hit the same ROM.

Kept is simple. Not impressed with the cambered bar versus the straight bar.


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 26, 2008, 12:43:43 PM
Oh and I found a good vid of overhead extensions by one of the oiled men that most here worship. He has some serious tri's on him and uses the same form only seated and with a pause at the bottom. I believe that pause and release of muscle tension is dangerous in such an exercise but to each his own. Constant tension at all times for me! ;D

http://www.youtube.com/watch?v=dTOn9N__M3s


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 26, 2008, 06:01:04 PM
Oh and I found a good vid of overhead extensions by one of the oiled men that most here worship. He has some serious tri's on him and uses the same form only seated and with a pause at the bottom. I believe that pause and release of muscle tension is dangerous in such an exercise but to each his own. Constant tension at all times for me! ;D

http://www.youtube.com/watch?v=dTOn9N__M3s
you've got to be fuccking joking, he uses TWICE the ROM you do on those, the bar barely cleared the top of your head on those standing ones you posted and the bar goes to neck level when he does them. ::)


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 26, 2008, 09:27:26 PM
you've got to be fuccking joking, he uses TWICE the ROM you do on those, the bar barely cleared the top of your head on those standing ones you posted and the bar goes to neck level when he does them. ::)

Still waiting on that 500x5 squat vid, Dave. ;)


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 27, 2008, 07:24:58 AM
Still waiting on that 500x5 squat vid, Dave. ;)
hahahaa, as usual you have no answer to what i said. ;D


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on October 27, 2008, 04:02:10 PM
hahahaa, as usual you have no answer to what i said. ;D

There was no question, genius. ;D Now please answer me: where is your 500x5 squat vid? You couldnt even walk it out much less knock out 5 reps! Until then>>> 8)


Title: Re: Powerlifting for the Strongman
Post by: Overload on October 28, 2008, 09:45:28 AM
There was no question, genius. ;D Now please answer me: where is your 500x5 squat vid? You couldnt even walk it out much less knock out 5 reps! Until then>>> 8)


495x12 and 545x5!

The great Sarcasm claimed these lifts.

8)


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 28, 2008, 12:52:52 PM

495x12 and 545x5!

The great Sarcasm claimed these lifts.

8)
hahahaha, kind of like the infamous 590 pound bench press at 220 that you claimed but never posted any proof of, right? :D


Title: Re: Powerlifting for the Strongman
Post by: Overload on October 28, 2008, 02:12:46 PM
hahahaha, kind of like the infamous 590 pound bench press at 220 that you claimed but never posted any proof of, right? :D

Yup!

Our claims have something in common!

They only exist on the internet! ;D

Good misdirection, as always.

8)



Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 29, 2008, 07:55:37 AM
Yup!

Our claims have something in common!

They only exist on the internet! ;D

Good misdirection, as always.

8)


so when can we expect to see some proof of this huge mind boggling bench press? :D


Title: Re: Powerlifting for the Strongman
Post by: MisterMagoo on October 29, 2008, 11:44:08 AM
this "questioning any lift that i can't do" crap is starting to get really tiresome. especially when it's coming from a dude that has dodged proving any of his own claims every time he's been called on it. i'll bet we could get a paypal pool going and put $5,000 in it, offered to you for a video of 545x5 below parallel, and you'd still find an excuse to avoid posting a video.

new rule: you're not allowed to say "post a vid or it didn't happen" if you've also made a mountain of unproven claims.


Title: Re: Powerlifting for the Strongman
Post by: Overload on October 29, 2008, 12:05:07 PM
this "questioning any lift that i can't do" crap is starting to get really tiresome. especially when it's coming from a dude that has dodged proving any of his own claims every time he's been called on it. i'll bet we could get a paypal pool going and put $5,000 in it, offered to you for a video of 545x5 below parallel, and you'd still find an excuse to avoid posting a video.

new rule: you're not allowed to say "post a vid or it didn't happen" if you've also made a mountain of unproven claims.

We have all called him out on it.

I told him i would post videos of every single meet i have ever done if he posted a video of 1 of his claims, mainly the squats.

This is the sad part about the internet, people can run their mouth and nothing ever comes of it. in real life, I'd bet my salary that he's as passive as a sheep.

I don't call bullshit on peoples lifts because that very reason, plus i have a life and don't really care. the few people on here who have met me know what's up.

8)


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 29, 2008, 01:24:44 PM
this "questioning any lift that i can't do" crap is starting to get really tiresome. especially when it's coming from a dude that has dodged proving any of his own claims every time he's been called on it. i'll bet we could get a paypal pool going and put $5,000 in it, offered to you for a video of 545x5 below parallel, and you'd still find an excuse to avoid posting a video.

new rule: you're not allowed to say "post a vid or it didn't happen" if you've also made a mountain of unproven claims.
hahahahaa, fucck your "rule" Captain Skinny/Fat, just the fact that you'd offer 5K shows how much i'm in your head. ;D


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 29, 2008, 01:27:10 PM
We have all called him out on it.

I told him i would post videos of every single meet i have ever done if he posted a video of 1 of his claims, mainly the squats.

This is the sad part about the internet, people can run their mouth and nothing ever comes of it. in real life, I'd bet my salary that he's as passive as a sheep.

I don't call bullshit on peoples lifts because that very reason, plus i have a life and don't really care. the few people on here who have met me know what's up.

8)
hahahaha, i've at least posted some pictures which is more than you've done, let me guess, your job is too "high profile" to post a picture, right?


Title: Re: Powerlifting for the Strongman
Post by: MisterMagoo on October 29, 2008, 01:35:54 PM
hahahahaa, fucck your "rule" Captain Skinny/Fat, just the fact that you'd offer 5K shows how much i'm in your head. ;D

it's called a hypothetical dumbass, and the fact that you keep yammering about being in people's heads just shows that you care way too much about message boards. ::)


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 29, 2008, 01:38:35 PM
it's called a hypothetical dumbass, and the fact that you keep yammering about being in people's heads just shows that you care way too much about message boards. ::)
hahahhaa, coming from a guy who posts his "training journal" on the same message board. ::)


Title: Re: Powerlifting for the Strongman
Post by: MisterMagoo on October 29, 2008, 01:48:18 PM
hahahhaa, coming from a guy who posts his "training journal" on the same message board. ::)

i post a training journal because, hey, it helps my workouts by making my progress public. it's a reason i put up videos periodically. there's an extra incentive to not slack. i could, say, not post a journal and just periodically make up some lift claims with no intention of proving it, but that would make me look like a hell of a loser, wouldn't it? :)

but yeah, you keep telling yourself you're the king of ownings and getting into people's heads. that's totally worth all the time you've spent on it. ::)


Title: Re: Powerlifting for the Strongman
Post by: Overload on October 29, 2008, 02:16:48 PM
hahahaha, i've at least posted some pictures which is more than you've done, let me guess, your job is too "high profile" to post a picture, right?

Here.

(http://www.mustangmods.com/ims/u/1082/1499/261863.jpg)

Your move, show us you are not all talk "big guy".

I'll link my website here the minute you post a video.

I know you won't because you're a bitch. ;D

8)


Title: Re: Powerlifting for the Strongman
Post by: Overload on October 29, 2008, 02:18:24 PM
I'll save you a post...

Epic XS shirt and 12" neck.

You look like you have never touched a weight in your life.

Meltdown.

8)


Title: Re: Powerlifting for the Strongman
Post by: Zach Trowbridge on October 29, 2008, 02:48:46 PM
hahahaha, i've at least posted some pictures which is more than you've done, let me guess, your job is too "high profile" to post a picture, right?

Ah, the sliding glass door picture.  My 14-month old son is a better photographer than you.


Title: Re: Powerlifting for the Strongman
Post by: MisterMagoo on October 29, 2008, 03:49:36 PM
I'll save you a post...

Epic XS shirt and 12" neck.

You look like you have never touched a weight in your life.

Meltdown.

8)

pictures don't mean shit, i've noticed. anyone who says "no way ou lifted that" based on a picture of a guy with a shirt on has obviously never lifted at a serious gym. the 165 pounder at my gym that sumo pulled 495 raw for a triple made me realize that REAL fast.


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 29, 2008, 03:56:40 PM
hahahahahahaha, oh man this is great, that's the great 600 pound benching, Westside protocol following, juiced up ex state, national level NPC bodybuilder and national level powerlifter? ;D


Title: Re: Powerlifting for the Strongman
Post by: QuakerOats on October 29, 2008, 04:12:00 PM
Ah, the sliding glass door picture.  My 14-month old son is a better photographer than you.
coming from the skinny clown who posts pictures taken in his filthy bathroom and piss stained mirror. ::)


Title: Re: Powerlifting for the Strongman
Post by: Zach Trowbridge on October 29, 2008, 04:29:58 PM
coming from the skinny clown who posts pictures taken in his filthy bathroom and piss stained mirror. ::)

Gym bathroom, dingleberry.  Again, how are my pictures worse than your silhouette in a sliding glass door?


Title: Re: Powerlifting for the Strongman
Post by: Zach Trowbridge on October 29, 2008, 04:36:04 PM
pictures don't mean shit, i've noticed. anyone who says "no way ou lifted that" based on a picture of a guy with a shirt on has obviously never lifted at a serious gym. the 165 pounder at my gym that sumo pulled 495 raw for a triple made me realize that REAL fast.

(http://www.crossfit.com/cf-affiliates/CFColumbus1.JPG)

I wonder how QO feels about the fact that the 140-lb woman on the right would embarrass him completely in the gym.  Let me guess, "monster 8-inch arms in a sweaty Westside t-shirt, what a beast."


Title: Re: Powerlifting for the Strongman
Post by: MisterMagoo on October 29, 2008, 05:57:24 PM
I wonder how QO feels about the fact that the 140-lb woman on the right would embarrass him completely in the gym.  Let me guess, "monster 8-inch arms in a sweaty Westside t-shirt, what a beast."

you gotta realize that QO lives in a fantasy world concocted by reading FLEX and Powerlifting USA but never actually doing anything. so to him, you have to look like ed coan or kazmaier in order to have huge lifts, and your form has to look like the bodybuilder magazines. the fact that he's never actually trained with or near serious lifters is pretty obvious.

but it's also obvious that his self-esteem is pretty much built on this delusion of himself as the internet badass making people quake in their boots at one of his "ownages", so i guess i feel kinda bad for trying to take it from him.  :-\


Title: Re: Powerlifting for the Strongman
Post by: Overload on October 30, 2008, 05:56:11 AM
hahahahahahaha, oh man this is great, that's the great 600 pound benching, Westside protocol following, juiced up ex state, national level NPC bodybuilder and national level powerlifter? ;D

590 bench in a single ply Titan F6 in 2005.

Drug free for over a year in the pic, 235 pounds.

State record holder in 2 lifts that still stand today in WABDL and USAPL.

That pic shows nothing, just like yours.

Glad you enjoyed it! ;D

Where is your video?

8)


Title: Re: Powerlifting for the Strongman
Post by: Overload on October 30, 2008, 06:37:15 AM
pictures don't mean shit, i've noticed. anyone who says "no way ou lifted that" based on a picture of a guy with a shirt on has obviously never lifted at a serious gym. the 165 pounder at my gym that sumo pulled 495 raw for a triple made me realize that REAL fast.

This is true for sure.

I've never claimed to be big.

Even if i posted pics from 3 years ago when i was 257 pounds and juiced to the tits, i would still be torn apart by the getbig Mr. Olympias.

I've stood next to Dennis Cieri and i was larger than him, but then he benched 535 RAW and made me look like a bitch. Wade Hooper anyone? Dude doesn't look half as strong as he is.

It is what it is, i figured a picture showing nothing would give Dave a hardon for a few days, looks like it worked pretty well...lol

8)


Title: Re: Powerlifting for the Strongman
Post by: MisterMagoo on October 30, 2008, 05:20:53 PM
true that. i worked out at ryan celli's gym (look him up if you've never heard of 'im, the dude's a freak 198 raw bencher), and some of the guys there looked like average 40-year-old gym rats and then tossed around crazy weights. one guy was talking with his liftoff guy while warming up with 295 raw. made me feel like a chump.  :(


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on November 02, 2008, 01:34:26 PM
Glad everyone got that out of their system. ;D


I lost track of what I was doing for a while because I was so focused on competing again ASAP. There was a comp I was going to do but I must throttle back in order to advance. Sounds counter productive but its true. What I mean is that I initially had a goal of losing 35lbs and maintaining strength at the same time. That quickly turned to maintaining weight once I saw this comp coming up. So I am still just a little under 290 first thing in the morning. I want to be 255-260 because I believe I functioned better and felt better there.

Heres the plan:

- Morning workouts (4:30am) This will be the most difficult part to get back into.
- Max-OT sessions done in under 60mins (goal=45mins)
- Remove nearly all saturated fats and increase my omega intake.
- Carb cycling. 3 day cycle with mostly low glycemic index carbs.
- Cardio done at the end of the workday or on weekends. 2-3 HIIT sessions a week.

This is a loose plan but I have followed this almost exactly in the past and lost over 100lbs. I shouldnt have but I wanted to see how for I could take it. I am very confident in the plan but the morning workouts will be VERY hard to get back into. It will take 2 or 3 weeks to acclimate myself again. I will be giving updates on the progress at least once a week if not everyday. It starts tomorrow!!


Title: Re: Powerlifting for the Strongman
Post by: Stubborn on November 03, 2008, 07:05:50 PM
Day 1 of the "new plan" = brutal

Monday - Legs

Squats (RAW)
1x12x135
1x10x225
1x3x315
1x1x405
2x5x455 This felt VERY heavy at 4:30 in the morning ;D

SLDL's
2x6x365

Standing Calf Press
2x20xstack

And that where it ended. I was there for 40 mins and that was all I could muster up. I need to figure out something better to eat before the gym too. My stomach was churning from the cold cereal I had. I think a half shake bofore and half after should do it without making me want to vomit.

BW=292lbs this morning. :-\


Title: Re: The New (old) Plan - starts page 5
Post by: Stubborn on November 04, 2008, 07:08:29 PM
Tuesday - Arms and Abs

BB Curls
1x20xbar    <This
1x10xbar      <is
1x6x65       <how
1x3x95         <I
1x1x135   <Warmup
2x6x135 kept these very strict, ouch

DB Curls
2x6x65's

Cable Curl
1x12xstack

Pushdowns on pulldown tower
warmup
2x6x150

Tate Presses
2x6x60's <<<First time I have tried these. Rough!

DB Overhead Exts
1x6x55's

BB Wrist Curls
2x10x185

Standing Crunch
2x12x150

Decline Situps
2x10

Everything was done with very strict form. Havent done an arm day in a long time haha. My tris will be fine but my bis never get direct work so they may be a little sore. ;D

It is nice getting the gym done in the morning though! There is NO WAY I could PL at 4am.....no way. Maybe if I could do it at 7 or so but 4!?!? And definitely not in 45mins, which is how long this took me today.

BW=294 (the BBing is really paying off ;D )


Title: Re: The New (old) Plan - starts page 5
Post by: Stubborn on November 05, 2008, 04:30:23 PM
Wednesday - Shoulders

Military Press (I hate seated presses!)
warmup
3x6x225

DB Military
2x8x90's easy

Side Laterals
2x8x55's

Upright Rows
2x6x185

Shrugs
1x10x315 just wasnt into them

Once again, very strict form. I made sure I didnt let any part of my back leave the military seat (like most people do). I see guys turning it into an incline press all the time. Most of the time I can let other peoples form slide but that turns it into a completely different exercise. Why bother? Anyway, decent day. I dont expect much this week because 4am wakeup is killer and Im NOT used to it.

BW=297 WTF!? I was 288 (in the morning) before I started this shit!


Title: Re: The New (old) Plan - starts page 5
Post by: Stubborn on November 08, 2008, 09:01:03 AM
Thursday - Back

Pulldowns
warmup
2x6xstack

Cable Rows
3x8xstack

Good Mornings
1x8x225
2x6x315 felt really strong on these today, very solid

Hypers
2x6x180

Nice easy back day! I really like the way Max-OT splits things up. I feel strong in each movement rather than hitting one hard and being wasted for the others.


Title: Re: The New (old) Plan - starts page 5
Post by: Stubborn on November 08, 2008, 09:09:10 AM
Friday - Chest

Flat Bench
warmup plus rotator work
2x6x315
1x3x315 my once torn pec felt "funny" so I racked it

Incline DB's
3x8x120's

Dips
2x6

So after flat bench I went to inclines and could not get the DB's down enough to touch my shoulders. Anyone else get this? I was so tight it just wouldnt move down past parallel. Guess I need to stretch before I tear something again.


Title: Re: The New (old) Plan - starts page 5
Post by: Stubborn on November 11, 2008, 05:49:06 PM
Monday - Legs

Squats
warmup
3x5x475 fairly easy but that last couple reps were rough

SLDL's
2x5x415

I had to leave here because I was doubled over in pain from my ulcer (of all things). I think I had too much coffee, haha! Im also dealing with moving and thats some serious stress for sure. Sucks that I had to leave early, I was feeling strong! :-[


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on November 30, 2008, 12:10:00 PM
I havent posted in a couple weeks because I was moving and my workouts were a bit out of wack. So I thought the best way to get back into it was to train with some pro Strongmen. I trained with some big names this weekend and learned a TON!

Highlights:

-Pulled a 585lb axle - PR because I have never pulled an axle before
-cleaned a 310lb log (missed the lockout on the press though)
-Used a real GHR and Reverse Hyper (love these)
-Loaded a 330 stone to 48" no problem and repped the 265 stone 5 times easy

Im excited to be back in it and have a good crew who are as determined as I am. Next comp for me is in March.


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on November 30, 2008, 01:17:15 PM
brutal twice a month training. :D


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on November 30, 2008, 01:31:55 PM
brutal twice a month training. :D

Still more than you, big guy. ::)


Title: Re: Back to true Strongman training (page 5)
Post by: Ursus on November 30, 2008, 01:38:42 PM
Off we go again....

Nice lifts btw man...seems like a fun type of training.


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on November 30, 2008, 01:54:08 PM
Still more than you, big guy. ::)
i know but i injured myself doing a hybrid Hooters girls on the easy cybex shoulder press/overhead presstension quarter reps superset but i'll be back. :D


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on November 30, 2008, 08:30:56 PM
i know but i injured myself doing a hybrid Hooters girls on the easy cybex shoulder press/overhead presstension quarter reps superset but i'll be back. :D

Too bad. I did the same thing but made it look easy! ;)


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on November 30, 2008, 08:37:09 PM
Off we go again....

Nice lifts btw man...seems like a fun type of training.

It is, Goudy. I highly suggest that anyone wanting to know what their true functional strength is to try it. I love lifting more and more in the gym but somehow there is a whole different connection and approach to Strongman.

I also learned the "continental clean" from one of the best in the sport. It looks like cheating but until you try it you have no idea.

http://www.youtube.com/watch?v=83Uf9zZkVOo


Title: Re: Back to true Strongman training (page 5)
Post by: _bruce_ on December 06, 2008, 01:02:28 PM
The cont. clean looks dangerous - I remember all the dudes at the Arnold Classics strongman comp to do the last few reps of the ApollonsWheel like this.

Good luck


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 06, 2008, 10:55:18 PM
This week was a bit choppy but I got in a couple okay training sessions.

Wednesday - Speed Lower/Max Upper
(At a ghetto ass Powerhouse Gym; I was "THE white guy", haha)

Oly Squats
warmup 5 sets
10x2x315

Leg Exts
2x12xstack

Standing Cable Crunch
1x10x150
2x10x180 felt very easy

Incline Bench
Warmup

Seated DB Press
1x10x75's
1x8x95's
1x6x110's

Had to run to the bathroom to puke but it didnt come. Left with my tail between my legs. :-[


Thursday - Light Cardio and Stretching


Friday - Max Lower/Speed Upper

Squats
1x10x135
1x10x225
1x6x315
1x3x405
1x1x475 added belt after this
2x3x500 Recent PR (I think?)

Snatches (Just for GPP really)
7x5x135 practicing form
1x5x155 form was falling apart, stopped

V Bar Cable Rows
3x10x300

Bench (nothing else was available)
2x12x135 threw in some rotator stuff here
1x12x225 ditto
1x8x315 did it fast but Im just not into bench so :P

Pushdowns
2x10xstack

***I got a tip on GPP work and that was to do snatches (different kind ;D ). I SUCK on this form! Never really tried to perfect them ya know? But I definitely felt looser after doing them even with light weight. I REALLY need to work on this form because mine is UGLY!!!!



Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on December 07, 2008, 09:21:58 AM
why were you "ready to puke" after an average workout like that?


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 07, 2008, 10:19:18 AM
brutha you need to get back into the groove of things..c'mon now! can't be taking nationals home if you don't put in that time!  ;D

I'm debating on starting to to actual events this upcoming year regionally if i could ever get to where I can work with stones and my overhead press works out.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 07, 2008, 12:18:11 PM
why were you "ready to puke" after an average workout like that?

I was sick. Some stomach thing or something I ate. It wasnt the workout, haha! Sorry for being unclear.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 07, 2008, 12:45:11 PM
brutha you need to get back into the groove of things..c'mon now! can't be taking nationals home if you don't put in that time!  ;D

I'm debating on starting to to actual events this upcoming year regionally if i could ever get to where I can work with stones and my overhead press works out.

I am getting back in the groove. I just moved and havent had time for shit. Finally found a gym I can deal with though! Its about 20 mins away and not over populated when I like to go (at night). This week everything will get straight for sure. I am doing a 4 day schedule that will look something like this:

Tues = Speed Lower/70-80% Upper
Thurs = 70-80% Lower/Speed Upper
Sat = Pressing Events
Sun = Pulling Events


This will change a little, week to week, at first as I feel it out. I will have to plan my workouts EXACTLY as they should be to avoid overlapping too much and overtraining. My event training will be grueling everyday because that is what the group requires of me. I will be training for the SoCal Strongest Man contest in March. Here are the events:

Events are subject to change
Overhead Medley (Log, axle, barbell, keg) all implements roughly 230-250 for LW and 260-280 for HWs (60 secs) Easy but will work on SPEED
Farmerís Walk (2 inch handles) 200 ft with one turn and one drop allowed 225 for LW and 250 for HW (60 secs) Ditto
Tire flip 80 ft. (60 secs) TBD I know I can do a 900+ for a few (~8 flips) and now have an 1100lb tire to train with so Im good here
Harness Pull (80 ft) I fuckin hate these!!!
Atlas stones 5 stone series (LW 240, 275, 300, 320, 350) and (HW 275, 300, 320, 350, 380) 48 inch platform Just gotta work on the 380 stone

Yesterday at Californias Strongest Man (I didnt compete) Willie Wessels told me "you have to train with the best to be the best." Thats what Im doing for the next three months! I have never trained with a real crew until a week ago and I can honestly say that there is no better way to go. I do well solo but thats not what its about at this point.


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 07, 2008, 02:01:16 PM
shit..

those weights are cake..

save the stones and overhead... jesus I need to put in my own damn work for a change.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 07, 2008, 04:18:50 PM


those weights are cake..


I know. I cant imagine the weights staying where they are though. Its just too easy. The 2" handles on the farmers dont actually make it harder for me but maybe some will just fail when it comes to it?

Wicked I know you like the grippers. Have you tried some reall COC grippers? They are a bit harder than the ones from APT. I was all excited I could close a 2.5 a few times but when I did the #2 COC it was about the same.


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on December 07, 2008, 04:41:05 PM
I am getting back in the groove. I just moved and havent had time for shit. Finally found a gym I can deal with though! Its about 20 mins away and not over populated when I like to go (at night). This week everything will get straight for sure. I am doing a 4 day schedule that will look something like this:

Tues = Speed Lower/70-80% Upper
Thurs = 70-80% Lower/Speed Upper
Sat = Pressing Events
Sun = Pulling Events


This will change a little, week to week, at first as I feel it out. I will have to plan my workouts EXACTLY as they should be to avoid overlapping too much and overtraining. My event training will be grueling everyday because that is what the group requires of me. I will be training for the SoCal Strongest Man contest in March. Here are the events:

Events are subject to change
Overhead Medley (Log, axle, barbell, keg) all implements roughly 230-250 for LW and 260-280 for HWs (60 secs) Easy but will work on SPEED
Farmerís Walk (2 inch handles) 200 ft with one turn and one drop allowed 225 for LW and 250 for HW (60 secs) Ditto
Tire flip 80 ft. (60 secs) TBD I know I can do a 900+ for a few (~8 flips) and now have an 1100lb tire to train with so Im good here
Harness Pull (80 ft) I fuckin hate these!!!
Atlas stones 5 stone series (LW 240, 275, 300, 320, 350) and (HW 275, 300, 320, 350, 380) 48 inch platform Just gotta work on the 380 stone

Yesterday at Californias Strongest Man (I didnt compete) Willie Wessels told me "you have to train with the best to be the best." Thats what Im doing for the next three months! I have never trained with a real crew until a week ago and I can honestly say that there is no better way to go. I do well solo but thats not what its about at this point.
you know Willie? he's a legend here in town, i used to train at his gym, nice guy.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 07, 2008, 04:45:20 PM
you know Willie? he's a legend here in town, i used to train at his gym, nice guy.

I just talk to him when he comes to the shows. He has been at 3 of mine I believe. Great guy!


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on December 07, 2008, 04:48:21 PM
I just talk to him when he comes to the shows. He has been at 3 of mine I believe. Great guy!
yep cool guy, STRONG mofo, benched 660 and squatted 1,003 officially when him and Steve Goggins were going back and forth at 220 and 242 in the APF in the mid 90's.


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 07, 2008, 05:57:26 PM
HG's are abit easier but it also seems to depend on the individual spring tightness.. the HG300 that I have is rated 20lbs heavier than the coc3 which I can close a few times. I'll let you know this week. I'm going to do my COC3 cert video.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 07, 2008, 08:15:16 PM
HG's are abit easier but it also seems to depend on the individual spring tightness.. the HG300 that I have is rated 20lbs heavier than the coc3 which I can close a few times. I'll let you know this week. I'm going to do my COC3 cert video.

Damn! I need to get back on the grippers, eh?


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on December 08, 2008, 07:06:12 AM
HG's are abit easier but it also seems to depend on the individual spring tightness.. the HG300 that I have is rated 20lbs heavier than the coc3 which I can close a few times. I'll let you know this week. I'm going to do my COC3 cert video.
hahahahaha, claiming to close the COC3 "a few times" now? oh brother. ::)


Title: Re: Back to true Strongman training (page 5)
Post by: _bruce_ on December 08, 2008, 07:50:13 AM
How much pressure requires the coc3 to close?


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 08, 2008, 08:30:35 AM
hahahahaha, claiming to close the COC3 "a few times" now? oh brother. ::)

i'll be working with paul knight of gripboard.com to do my cert video for it tuesday evening..

guess we'll just have to see huh.  ;D


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 08, 2008, 08:32:58 AM
How much pressure requires the coc3 to close?

coc #3 (new rating as of 2004) is 289lbs from the gripboard.com reference page..but Iron mind claims it at 280lbs. Everyone says that's a little understated so we'll see.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 10, 2008, 12:40:04 AM
Tuesday - Speed Lower/70-80% Upper

Front Squats
warmup 5 sets
8x2x225+purple bands

Hypers
1x10xBW
2x10x90 fast and easy

Hammer Strength Low Row
2x8x300

Pulldowns
warmup 3 sets

Seated DB Press (neutral at bottom; pronated at top)
3x10x80's

Side Laterals
2x8x50's

Pushdowns (on pulldown tower)
1x10x120
1x8x150
2x8x130

Everything felt great tonight. Cant do all too many sets on lower body because my low body will be overlapping all week. My lower back just does not recover that fast. Anyone have a good way to speed recovery in the low back? With legs I can just stretch and take walks and they feel better. Also heat and ice work, but havent found the thing to help my back.


Title: Re: Back to true Strongman training (page 5)
Post by: Zach Trowbridge on December 10, 2008, 07:37:18 AM
My lower back just does not recover that fast. Anyone have a good way to speed recovery in the low back? With legs I can just stretch and take walks and they feel better. Also heat and ice work, but havent found the thing to help my back.


Have you tried alternating hot/cold in the shower?  In the Westside Seminar dvd they recommend rotating 2-4 minutes of hot water with 1-2 minutes of ice cold water in the shower back and forth for about 15-20 minutes, directing the water onto the muscles you worked.  I've been doing it on my legs and back after lower body days and it seems like it speeds up my recovery by about a day - I'm usually sorest 48 hours after my workout, but with the restoration shower I'm sore the day after the workout and it's gone by the following morning.  Something to try.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 10, 2008, 11:24:13 AM
Have you tried alternating hot/cold in the shower?  In the Westside Seminar dvd they recommend rotating 2-4 minutes of hot water with 1-2 minutes of ice cold water in the shower back and forth for about 15-20 minutes, directing the water onto the muscles you worked.  I've been doing it on my legs and back after lower body days and it seems like it speeds up my recovery by about a day - I'm usually sorest 48 hours after my workout, but with the restoration shower I'm sore the day after the workout and it's gone by the following morning.  Something to try.

I've heard of that but it was just never too appealing, haha. I will definitely try it tomorrow though. Thanks!


Title: Re: Back to true Strongman training (page 5)
Post by: Zach Trowbridge on December 10, 2008, 02:42:59 PM
FYI, I hate it while I'm doing it but it works well.  The first blast of cold water makes me want to punch a donkey in the throat.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 10, 2008, 09:11:07 PM
FYI, I hate it while I'm doing it but it works well.  The first blast of cold water makes me want to punch a donkey in the throat.

Strange impulse. Should I invest in a farm animal to decapitate?


Title: Re: Back to true Strongman training (page 5)
Post by: Zach Trowbridge on December 10, 2008, 09:22:04 PM
A nice goat will do.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 12, 2008, 03:10:57 PM
Thursday - Speed Upper/70-80% Lower

Standing OHP (switched between grips, stance, and strict vs jerk)
warmup 4 sets (practicing jerk form a bit)
8x3x155+reds stretched to floor

Single Arm Overhead Cable Ext's
3x8x130

45 Degree Leg Press
warmup 4 sets
3x10x720 knees were screamin'!

Side Bends
2x10x120

Standing Crunch
3x10x180

Leg Ext's
1x12x150
2x12x210 WTF is wrong with my knees?

Pulldowns
1x12x200
1x10x250
1x6x300

Figured out why I was so tired and achey at the gym....forgot my supps. Everytime I forget my potassium and omegas I am sore and stiff the whole workout.

Also tried the hot/cold shower thing, Zach. That sucked! I will know soon if it helps though.

Tomorrow (Sat) is "pressing events." Thinking about axle c&p, log, and Inch db press. Never tried to press the Inch. We'll see. Also some reverse hypers and snatches.



Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 13, 2008, 06:21:15 PM
Saturday - Pressing Events

Axle Press
warmed up to ~250

Log Press
2x8x180
1x6x210
1x3x260
1x1x285
1x0x305 I really think I can get this I am just losing my air at the top

Viking Press
1x3x180
1x3x250
1x2x320
Tried 345 but with how wide the grip on this viking press is I thought my elbow was gonna blow out

Axle Cleans working on form
5x3x225

Side Bends (50lb DB)
20/side

Log Bench Press
1x3x210
1x3x260
1x3x305
1x3x330
1x18x260

Played around with some grip stuff too. Tried to single hand the Inch DB but as soon as it left the ground it left my hand, haha! Used a similar DB with 140lbs and it was easy. I have to continue with some abs tonight and some iso stuff to be ready for tomorrow.


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on December 13, 2008, 10:16:14 PM
my guess is that the leg extensions are what's causing your knee pain, i dropped them alltogether and have had zero knee pain at all.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 13, 2008, 11:18:26 PM
my guess is that the leg extensions are what's causing your knee pain, i dropped them alltogether and have had zero knee pain at all.

I did them originally to strengthen my knees (they did). Then I just dropped them and felt fine. Today I tested my theory on EFA's and my joints. No joint pain other than the usual. It doesnt matter what I do, my knees will never do well with push press. I can accept that though.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 14, 2008, 05:06:01 PM
Sunday - Lower Body Events

Yoke
1x120'x300
1x120'x400
1x120'x500
1x60'x600
1x60'x700
1x20'x800 PR (felt I could do more but no one was going after me so I just brought it back from where someone dropped it)

1100lb Tire (this thing is ridiculous!!!)
5x1 flip
2x2 flips

Farmers Holds
235x30 secs
285x30 secs
335x15 secs
385 brought it up an inch and put it down. that tire messed me up! ;D

Stones
A few random reps with 225-300lbs, no tacky.

I was SPENT by the time we got to stones! No energy, no focus. Need to bring a Monster with me next time. Knees felt okay though! I need to rework my schedule a little too. I cant go even a little heavy so close to the weekend. I will have to end my moderate lifting by Wednesday to repair for Saturday/Sunday. Im thinking like this:

ABS EVERYDAY
Mon - Cardio/Stretching
Tue - Upper Day: work up to a 4-6RM then 6-7 sets of triples. Accessory work in the 10-12 range, 3 exercises.
Wed - Lower Day: work up to 4-6RM then 8-9 sets of doubles. 1 hams exercise, 1 quads exercise, and heavy abs.
Thur - Active recovery (abs, cardio, fullbody movements with little weight)
Fri - REST
Sat - Upper Events
Sun - Lower Events

Its all about feeling good in event days, thats all.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 15, 2008, 11:14:45 PM
Monday

HIIT on Eliptical
20mins

Stretching/Walking
20mins

Weighted Crunches
2 sets to failure


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 17, 2008, 12:15:27 AM
Tuesday - Upper Body

Warmup with bands for rotator, delts, and upper back - 10mins

Incline Bench
2x10x135
1x8x185
1x6x225
1x3x275
1x2x315
1x1x335 gotta admit that I chickened out of the last 2 inches to my chest. This is the weight I tore my pec with. :-[ Felt good tho!
2x6x275 remarkably solid movement due to going so far past this weight first

Pushdowns with rope
3x10xstack slow and controlled

One Arm OHP on cable tower
1x10x120 both arms
2x6x150 "" This felt really good because it worked the stabilizers a ton and was very strict. Felt it alot in the delts rather than tris.

Cable Crunch
2x10xstack

Weighted Situp Machine
2x15xstack

DB Front Raises
1x6x70 felt unnecessary really

This workout felt good since I found some new ways to do things and only focused on upper body. Tried to keep the work out of such a low rep range for the most part. Could have done more but it may have been overkill. Also I am training with one of the best this weekend and I want to be rested as much as possible.....I know he WILL be kicking our asses, haha!


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 18, 2008, 12:26:18 AM
Wednesday - Lower Body

Stretching - 5mins

Squats
1x10x135
1x8x225
1x6x315
1x4x405
1x1x495
1x1x545 added belt here
1x5x495

Front Squats
7x2x185+reds doubled up (felt like ~250 at top)

One Arm DB Rows
1x10x120 each arm
2x8x150 ""

SLDL's with 5sec pause at the floor each rep
1x10x315 very fast!
1x6x405 low back died here

Little bit of abs too

I have once again reaffirmed my suspicion that squats and deads are too much for my lower back in one day.  ;D I cant believe I died out with 405....embarrassing. Gotta remember to make one the "primary" and go light and fast on the other. All in all, okay.


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 18, 2008, 12:32:49 AM
pussy...

where's pegg at..he needs to witness your pussification of epic proportions.  ;D


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 18, 2008, 12:46:45 AM
pussy...

where's pegg at..he needs to witness your pussification of epic proportions.  ;D

Dont worry, I'll pay for it this weekend. 8)


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 20, 2008, 07:58:34 PM
Nothing too great about today. Kind of went at a medium pace. Heres the highlights:

Saturday

Log
1x3x276 EASY but just not into going higher today

Yoke
700lbs for 60' in ~20secs WAY easier than last week

Farmers
1x120'x285/hand - low pick and even easier/faster than the yoke

Axle DL
There was 550lbs on the bar so I ran over and did a couple reps

Did a bunch of other random junk but the whole workout was all over the place because we had some special guests in and they had a different agenda. I just dont know what tomorrow holds but I know it wont be easy.


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 20, 2008, 08:28:03 PM
good work brutha.. sick stuff! Way to pound that axle too! DO or OU grip?  ???


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 20, 2008, 09:23:32 PM
good work brutha.. sick stuff! Way to pound that axle too! DO or OU grip?  ???

Thanks! I do switch grip. No one does the axle DO with 550 as far as I know. Watched a couple do 460 DO. Both these guys can pick up the Circus DB one handed as well. Thats 182lbs with a 3" handle. I cleaned it (2 hands) easy but thats where it ended. ;D We will have the "Millenium DB" in a few weeks (238lbs). Once again, no pressing that! I will try the inch though.


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 20, 2008, 09:56:54 PM
Thanks! I do switch grip. No one does the axle DO with 550 as far as I know. Watched a couple do 460 DO. Both these guys can pick up the Circus DB one handed as well. Thats 182lbs with a 3" handle. I cleaned it (2 hands) easy but thats where it ended. ;D We will have the "Millenium DB" in a few weeks (238lbs). Once again, no pressing that! I will try the inch though.

WR DO on the axle is 450 something.. but I saw brian shaw pull 495 DO but i don't know if he used a hook grip or not.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 20, 2008, 11:10:31 PM
WR DO on the axle is 450 something.. but I saw brian shaw pull 495 DO but i don't know if he used a hook grip or not.

I dont think even Shaw has the hands to hook it. I will see if I can get him to max it in a couple weeks when he comes.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 21, 2008, 03:56:09 PM
Sunday - Still beat up from Saturday :P

750lb Tire Flip
2x5
1x8
1x10 PR I suppose, never tried it with the 750 before

Stone Series
225,265,330+330+330

GHR
3x8xBW

Reverse Hyper
2x8xwhatever was on there already

Im going to do my best to recover fully this week so that I can try to get two PR's next week. I want 800+ on the Yoke for 60' and 335+ on the farmers for at least 60'. A sixty foot run is what we have to work with, otherwise I'd say 80' because thats standard. Gotta do it before the end of the year!


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 24, 2008, 02:32:53 PM
Tuesday - Upper Body Speed

Standing OHP/Strict Press/Split Jerk/Jerk (just practicing and experimenting)
2x20xbar
2x8x135 trying different styles
2x6x185 figured out that a combo of jerk and push press work best for me
5x3x225 these FLEW up once I got my bearings

Overhead Extensions
3x10x120 long stretch at the bottom felt nice

Pushdowns
2x12xstack used straight bar and did them very slow and controlled. unbearably slow at times ;D

Pulldowns (very strict)
2x10x210
1x8x255
1x6x300

Weighted Sit Up Machine
3x20xstack

The idea today was technique and strict movement. It felt very good to concentrate on the muscle contractions and every bit of the movement again. I really think I found my technique on OHP and my knees even feel better now.


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 24, 2008, 03:16:51 PM
not bad for a 300lb pussy  ;D


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 24, 2008, 05:42:05 PM
not bad for a 300lb pussy  ;D

Oh snap! This from the skinny-fat Texan bottom bitch? ;D


Im honored! 8)


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 24, 2008, 05:49:57 PM
Wednesday - Lower Body Speed

Front Squats
2x10xbar
2x10x135
1x6x225
9x2x225+green bands (bar was bending like a bitch at the top)

BB Rows
2x10x315 DO grip

Hypers
2x10x4 plates
1x6x6 plates

Weird ass torture device disguised as ab machine
2x10xstack

Will have to do more abs later because the gym was closing early today. The front squats were stupid easy, but any more weight and I would have sacrificed speed. I am ready to break some PR's this weekend! 8)


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on December 24, 2008, 07:08:53 PM
Oh snap! This from the skinny-fat Texan bottom bitch? ;D


Im honored! 8)

i'm only on bottom when i'm sore asshole..  >:(


Title: Re: Back to true Strongman training (page 5)
Post by: MisterMagoo on December 25, 2008, 10:18:39 AM
i'm only on bottom when i'm sore asshole..  >:(

if your asshole is sore, i think being on the bottom isn't your best choice.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 28, 2008, 12:01:20 AM
Saturday - OHP Max

Push Press
2x20xbar
2x10x135
1x6x185
1x5x225
1x1x275
1x1x315 <<<added wrist wraps here
1x1x335 PR and it went SOOO easy
3x0x350 I psyched myself out on this AND lost all my air on lift off <<<belt added here
2x.95x345 I was right freakin there!!! Just missed the lockout >:( >:( >:(

This was pretty much all I did. The 315 and 335 went so fast it was a little scary really. I also found it hard to keep my air with any more weight on the bar. Today was a great learning experience though. I learned proper placement on my belt and wrist wraps for max attempts. Also, I wrapped my knee a little differently and it felt great! Pretty good day.


Title: Re: Back to true Strongman training (page 5)
Post by: MisterMagoo on December 28, 2008, 09:58:25 AM
well that's the thing with a push press, ain't it? either it's fast or you miss it. you can't really "grind" through one. sick weight, though.  :o


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on December 28, 2008, 02:47:59 PM
well that's the thing with a push press, ain't it? either it's fast or you miss it. you can't really "grind" through one. sick weight, though.  :o

True. I just really psyched myself out for some reason. :-\


Side note: my knees are THROBBING today!!!


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 06, 2009, 11:20:19 PM
Forgot to post last weeks stuff but who cares?

Tuesday - Upper Body Speed

Strict OHP
barx20
2x10x135
2x3x135
2x3x185
3x3x225
3x3x185 shoulders felt great and the bar was moving fast

Incline Bench
1x10x225 not sure why but this was REALLY easy today
1x5x275 right shoulder started to pinch so I stopped

DB Side Laterals
2x10x50's concentrating on form

DB Rear Laterals
2x10x80's made my shoulder feel much better

Ab Torture Device
1x119843xstack

Everything felt very light today. Shoulder didnt act up so much either. I see a 320lb log press in my near future! ;D


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 08, 2009, 01:13:40 AM
Wednesday - Low Body Speed

Front Squats
2x8x135
1x6x225
1x2x275
2x2x315
4x2x275 added bands (~300lbs@bottom/~490lbs@top)

Rack DL from knees w/ bands
2x1x405 (~455/bottom - ~605/top)
3x1x495 (~545/bottom - ~695/top)

Leg Exts
2x10xstack - these suck and will probably never do them again

Abs
Nothing new here - just getting bored with abs but ya gotta do them + it makes my back feel a ton better

Wish I had a lower rack. Gonna have to steal some step up pads to use as blocks.

I will never use a Leg Extension machine again if I dont have to. My knees were killing me after this. It used to help my knees.

I still cant hold much past 315lbs on front squats. It just slips. I did 405 last week and almost dumped it. The bands keep the bar digging into my shoulder so it may be the only way I can FS until I get one of these. http://www.frontsquatharness.com/NGHarness.htm (http://www.frontsquatharness.com/NGHarness.htm)


Title: Re: Back to true Strongman training (page 5)
Post by: ripitupbaby on January 08, 2009, 05:14:00 AM
Front squat harness thing looks sweet... I suck at front squats.  Pricey though!   :o



Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on January 08, 2009, 07:25:22 AM
you guys make me laugh with these stupid bands and trying to estimate how much weight it is, if you can really do the weight just put the weight on the bar, i laugh my ass off at this "2000 pounds at the top, 50 at the bottom" bullshit. :D


Title: Re: Back to true Strongman training (page 5)
Post by: jpm101 on January 08, 2009, 08:57:47 AM
Do not know if this will work for everyone, just a  consideration. Have seen a few guy's fold a towel over a couple of times (long ways), loop it over the bar, grasp the two folded ends, lift the elbows as high as they can to keep a amount of pressure on the bar (setting it against slips) and do front squats that way. The towel can even pad the shoulders a bit.

When doing front squats the heavier the bar the more solid it should set upon the chest/shoulders. The main factor being, if the elbows are kept high enough. Skinny people may have a problem when holding front squats because of a lack of muscle mass to pad or set the bar upon. Some experienced men do a hands free front squat or a cross over hand position. Either are really not holding the bar in any firm manner.

Of course the hand spacing, on the bar, will have a great affect of how controlled and comfortable the bar feels on the shoulders. Anyone try a curl grip when doing front squats? Good Luck.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 08, 2009, 03:15:38 PM
Do not know if this will work for everyone, just a  consideration. Have seen a few guy's fold a towel over a couple of times (long ways), loop it over the bar, grasp the two folded ends, lift the elbows as high as they can to keep a amount of pressure on the bar (setting it against slips) and do front squats that way. The towel can even pad the shoulders a bit.

When doing front squats the heavier the bar the more solid it should set upon the chest/shoulders. The main factor being, if the elbows are kept high enough. Skinny people may have a problem when holding front squats because of a lack of muscle mass to pad or set the bar upon. Some experienced men do a hands free front squat or a cross over hand position. Either are really not holding the bar in any firm manner.

Of course the hand spacing, on the bar, will have a great affect of how controlled and comfortable the bar feels on the shoulders. Anyone try a curl grip when doing front squats? Good Luck.

Thanks, jpm. My main problem is flexibility. I cant seem to keep my elbows high enough. Not only that but I cant use clean grip either, cant reach. I have been told it could take as much as 6 months to gain the flexibility needed to use the clean grip. Its not that important to me. I have tried the towel around the bar, and other variations, but still I cant get max weight. I was able to about a year ago for some reason?

you guys make me laugh with these stupid bands and trying to estimate how much weight it is, if you can really do the weight just put the weight on the bar, i laugh my ass off at this "2000 pounds at the top, 50 at the bottom" bullshit. :D

I use the bands to pull the weight into my shoulder so I can hold it. No other way at the moment. I enjoy your constructive criticism though! :D

Heres how bands work: http://www.if.uidaho.edu/~chris/docs/CalculatingElasticBandTensions.pdf (http://www.if.uidaho.edu/~chris/docs/CalculatingElasticBandTensions.pdf)

Front squat harness thing looks sweet... I suck at front squats.  Pricey though!   :o



I will probably build my own. $250 is pretty steep for two pieces of curved metal with pegs, a bolt, and some padding. :-\


Title: Re: Back to true Strongman training (page 5)
Post by: MisterMagoo on January 08, 2009, 07:02:14 PM
you guys make me laugh with these stupid bands and trying to estimate how much weight it is, if you can really do the weight just put the weight on the bar, i laugh my ass off at this "2000 pounds at the top, 50 at the bottom" bullshit. :D

feel free to travel to WSBB and tell them that you think training with bands are laugh-worthy. i'm sure after they hop off the platform after nailing an 1050 pound squat they'll calmly explain to you why they disagree.  :D


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on January 09, 2009, 07:19:54 AM
feel free to travel to WSBB and tell them that you think training with bands are laugh-worthy. i'm sure after they hop off the platform after nailing an 1050 pound squat they'll calmly explain to you why they disagree.  :D
how did Lee Moran, Don Reinhoudt, Bill Kazmaier, Jim Williams, Dave Waddington, Dave Pasanella,e tc. all squat 900-1000+ pounds without them then? ::)


Title: Re: Back to true Strongman training (page 5)
Post by: MisterMagoo on January 09, 2009, 07:27:59 AM
how did Lee Moran, Don Reinhoudt, Bill Kazmaier, Jim Williams, Dave Waddington, Dave Pasanella,e tc. all squat 900-1000+ pounds without them then? ::)

point is you're laughing at a training method used by guys who could carry on a conversation while repping out with your max on any given lift. the eliteFTS guys (and say what you will, tate, and jim W are damn experts on the sport) definitely advocate bands.

here: http://asp.elitefts.com/qa/training-logs.asp

chad aichs, brian schwab, ano turtainen, bartley, the list goes on. but hey, i guess you're smarter than those guys, right? maybe you should start posting on there and telling them what they're doing wrong. i'm sure someone like aichs could learn a lot from a herculean exemplar such as yourself. ::)


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on January 09, 2009, 08:50:39 AM
point is you're laughing at a training method used by guys who could carry on a conversation while repping out with your max on any given lift. the eliteFTS guys (and say what you will, tate, and jim W are damn experts on the sport) definitely advocate bands.

here: http://asp.elitefts.com/qa/training-logs.asp

chad aichs, brian schwab, ano turtainen, bartley, the list goes on. but hey, i guess you're smarter than those guys, right? maybe you should start posting on there and telling them what they're doing wrong. i'm sure someone like aichs could learn a lot from a herculean exemplar such as yourself. ::)
hahaha, coming from the guy who's legs tremble squatting 405 and benches 315 so slowly i could write a novel before you finish a set. :D


Title: Re: Back to true Strongman training (page 5)
Post by: MisterMagoo on January 09, 2009, 09:46:12 AM
hahaha, coming from the guy who's legs tremble squatting 405 and benches 315 so slowly i could write a novel before you finish a set. :D

ahaha, sorry i should have taken a cue from you and just made shit up. i guess i'm not cool enough to bullshit on the internet. :D


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on January 09, 2009, 09:47:20 AM
ahaha, sorry i should have taken a cue from you and just made shit up. i guess i'm not cool enough to bullshit on the internet. :D
don't worry stud, keep training and you'll get that official raw 1000 pound total one day.


Title: Re: Back to true Strongman training (page 5)
Post by: Big Mark C on January 09, 2009, 09:48:07 AM
ahaha, sorry i should have taken a cue from you and just made shit up. i guess i'm not cool enough to bullshit on the internet. :D

the other day in jason pegg training log quacker asked a newbie question about using weightlifting belts    he makes his poudnages up     everyone sees that    he is a newbie who is fat and not that strong


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on January 09, 2009, 09:52:09 AM
the other day in jason pegg training log quacker asked a newbie question about using weightlifting belts    he makes his poudnages up     everyone sees that    he is a newbie who is fat and not that strong
i've said many times before that i struggle with the kitchen broomstick with an empty can of tomato soup on each side but why make fun of me? ;D


Title: Re: Back to true Strongman training (page 5)
Post by: Big Mark C on January 09, 2009, 09:54:44 AM
 :-\ :-X

Jason how the hell do you get used to the tight belt on deadlifts? every time i try to pull with a belt the damn thing gets in the way, i can't breathe correctly and it doesn't allow me to squat down deep enough at the start.

quacker lied about squating 500 pounds for reps    he got caught on bullshit lies like he calls other people out


Title: Re: Back to true Strongman training (page 5)
Post by: QuakerOats on January 09, 2009, 09:59:11 AM
:-\ :-X

quacker lied about squating 500 pounds for reps    he got caught on bullshit lies like he calls other people out
i've never worn a belt on deadlifts genius, a lot of people find belts uncomfortable on deadlifts but i thought i'd give it a try to see if i felt better pulling with one.


Title: Re: Back to true Strongman training (page 5)
Post by: Big Mark C on January 09, 2009, 10:06:56 AM
i've never worn a belt on deadlifts genius, a lot of people find belts uncomfortable on deadlifts but i thought i'd give it a try to see if i felt better pulling with one.

what about those 500 rep squats? ::)




Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 10, 2009, 07:05:22 PM
what about those 500 rep squats? ::)

Never gonna see them. ;)

Saturday - Upper Body

Axle Clean and Press (trying continental, double overhand axle cleans, and switch grip to clean grip in mid air, etc..)
A ton of reps with the 110lb axle just to get comfortable with grips.
10x3x200
5x2x244
5x1x266
2x1x288 PR!!!

Viking Press
Worked up to 310lbs for a couple reps


Today was more about getting a solid axle clean technique than anything else. I think I have the continental clean down now. It was a great moment for me, possibly could have got more, but just after completing it I looked over to see Brian clean and press 374lbs! :o It was the fastest freakin press I have seen.

Went out and got a piece of PVC to use as a roller because its painfully apparent that my flexibility is rapidly declining. I suspect a my IT bands are very tight as I have almost all the symptoms and rarely stretch that area. Im going to roll and stretch a ton tonight and see if it makes a difference tomorrow.


Title: Re: Back to true Strongman training (page 5)
Post by: ripitupbaby on January 11, 2009, 07:39:07 AM
Congrats on the PR Lift...you're off to a great start in 2009.   8)


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 11, 2009, 05:04:12 PM
Congrats on the PR Lift...you're off to a great start in 2009.   8)


Thanks, Rip! You're starting off strong too I see. Glad your numbers didnt suffer all too much through dieting.

Sunday - Lower Body Events

Farmers pick&hold
2x1x235/hand
2x1x285
3x1x330 decided to walk with it the last time=25' PR!!!

Yoke
1x50'x400
1x50'x500
1x50'x600
2x50'x700
1x30'x800 PR!!!

Stones to 48"-60"
1x3x225
1x3x260
1x2x310 felt too easy today
1x1x370@48" PR!!!

It felt like today was going to suck but I turned it around bigtime! I think if I wasnt doing all those pick and holds, I would have gotten farther with the farmers. They were "suitcases" not cylinders so you have to be very stable...I wasnt and they beat the hell outta my knees. ;D The Yoke is just a matter of getting the right rythm going because it starts to sway and I have to stop and restabilize for a moment. The stone was too easy but I strained my hamstring doing it.

Oh yeah, that pvc rolling and stretching worked wonders! Did some before lifting, felt great.


Title: Re: Back to true Strongman training (page 5)
Post by: burn2live on January 12, 2009, 07:46:52 AM
Man you are a phucking animal. lol. I know what you mean about those days where you think you're going to have a bad day in the gym, but it ends up great. I always try and think about that whenever I don't feel like training.

What age are you if you don't mind me asking?


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 12, 2009, 09:55:41 AM
Im 25. Been into PL/Strongman for a couple years now. I've never trained Strongman on a weekly basis before though. Its rough but it definitely pays off.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 14, 2009, 04:38:44 PM
Tuesday - Upper Body Speed

Incline Bench
2x10x135
1x6x225 saw a rack open up so I got the eff outta here

Strict OHP
2x10x135
2x3x185
3x3x225
3x3x185

High Pulls
1x10x135
4x3x225
2x3x275
1x5x225 it took until here to get my form right, then it was easy

Pushdowns on pulldown
1x10x120
1x5x140
2x8x150

Gym was PACKED so I got out.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 20, 2009, 11:55:53 PM
I've been sick for a week now. No working out was gonna happen with all the OTC shit I was taking. ;D Lost 10lbs! And it showed....

Tuesday - Upper Body Speed

One arm DB OHP
1x15x35 each arm
1x10x75

Strict OHP
1x10x135
2x3x135
7x3x185 plus red bands

Single Hand DB OHExts
1x10x50 each hand

Pushdowns
2x10x120 this felt hard???

Pulldown Tower Crunches
1x10x150
2x8x180

Felt like ASS today! >:( I havent been eating much. Maybe 2000 cals today if Im lucky? That sickness really messed me up!

It always comes just as you're doing really well, doesnt it? ::)


Title: Re: Back to true Strongman training (page 5)
Post by: ripitupbaby on January 21, 2009, 05:13:34 AM
Damn Lift, I hope you feel better soon!  Getting sick like that sucks!   >:(



Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 21, 2009, 12:23:44 PM
Damn Lift, I hope you feel better soon!  Getting sick like that sucks!   >:(



I feel okay now, thanks rip. Just throws a serious kink in the works. You know where Im coming from.


Title: Re: Back to true Strongman training (page 5)
Post by: burn2live on January 21, 2009, 01:59:34 PM
I feel okay now, thanks rip. Just throws a serious kink in the works. You know where Im coming from.

Probably best for the rest of us that something slowed you down  :P


Title: Re: Back to true Strongman training (page 5)
Post by: ripitupbaby on January 21, 2009, 02:20:40 PM
I feel okay now, thanks rip. Just throws a serious kink in the works. You know where Im coming from.


UGH I know exactly where you are coming from.  But if you get the rest that you need and make a full recovery, you should be able to bounce back and perhaps make some gains pretty quickly!   8)



Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 21, 2009, 03:21:06 PM
Probably best for the rest of us that something slowed you down  :P

I am not here to make other people feel better about themselves. >:( Im here for the ladies.....seen any ??? ;D


UGH I know exactly where you are coming from.  But if you get the rest that you need and make a full recovery, you should be able to bounce back and perhaps make some gains pretty quickly!   8)



You should be a motivational speaker, rip! :D


Title: Re: Back to true Strongman training (page 5)
Post by: Hedgehog on January 21, 2009, 03:51:29 PM
Very impressive start to the new year, except for that cold.
Get hypercaloric and you should be fine 8).


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 21, 2009, 06:13:19 PM
Very impressive start to the new year, except for that cold.
Get hypercaloric and you should be fine 8).

Thanks Hedge! Fairly certain it wasnt a cold or maybe it was a cold PLUS intestinal fun?! Either way, getting back to eating today. 8)


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 22, 2009, 01:37:06 AM
Today....I ate.
 
Wednesday - Low Body Speed

Box Squat at or slightly above parallel
warmed up on some power squat machine
1x10x135
1x5x225
1x5x315 very fast
1x3x405 pretty fast still
1x2x495 speed fell considerably. backed off.
8x2x405

Cable Pull Throughs
1x10xstack - too light

Cleans
1x10x135 practicing form(s)
1x8x225 felt fast but still akward compared to how I think it should feel
2x1x245 eh whatever

SLDL's
1x10x135
1x6x315
1x10x315
1x8x405

I feel okay about tonight. Not bad, not great. Still a little out of it cause I wanted to vomit after the SLDL's. I need to aim for 8-10 reps on some things and even challenge myself to a 20 rep set from time to time just to keep my conditioning up. My next comp will be less about power and more about conditioning/speed.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 28, 2009, 12:18:14 AM
This weekend was busy and training was unorganized at best. Still did some stuff but nothing worth writing.

Tuesday - Upper Body Speed

Incline Bench
1x15x95
1x10x135 did some rotator work here
1x8x185 plus two sets front raises with 25x10 and side raises with 25x10
1x3x225
1x3x275
7x3x205 plus red bands

Seated DB Shoulder Press
3x10x70's did the first 15 reps with palms forward and last 15 with palms facing (to replicate log pressing)

Pulldowns
1x10x255
1x8x300 strict, upright form

One arm Pushdowns
2x8x120 ea arm

Cable Pushdowns w/ flatbar
2x10xstack
1x5xstack reverse grip

JM Presses
1x5x225 didnt feel right
1x12x135 still not great

Shoulder felt very good after the light side and front laterals. The rotator work helps a little but not as much as the raises. The JM's felt strange. I watched a video with the guy who came up with the movement and the way he intended them to be done is very uncomfortable. Maybe it will just take some getting used to but it kills the elbows. When I do the same movement overhead though, its not as bad.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 28, 2009, 11:24:12 PM
RRRGGGGAAAAHHHWWWWWWWWWW WWW!!!!

Another fucking injury!!!???!?!!!

I popped my hamstring.

Im pissed.

Simple 405lb box squat did me in.

I even stretched and rolled before squatting.

Im eating fairly well and getting some sleep so WTF?

No bruising or anything yet but I cant walk up stairs at the moment.

.....


Title: Re: Back to true Strongman training (page 5)
Post by: ripitupbaby on January 29, 2009, 12:34:38 PM
OH NO!   :(

Lift....that sucks.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on January 29, 2009, 12:55:54 PM
OH NO!   :(

Lift....that sucks.


You're telling me! I think its just a strain/pull. Nonetheless, training will be limited to upper body for a while. Lots of ice for me.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 02, 2009, 01:53:50 PM
Good news! My leg is okay. Its a little tender while stretching but I can actually sit in a chair without just falling in it. ;D


I have been rolling it the last couple days and was able to stretch (not much) last night and this morning. Another week before I can put strain on it AT ALL. I have just been doing bodyweight squats to feel it out and see what happened. Best I and others can guess is that I have a posterior pelvic tilt (from sitting with bad posture mostly) and that allowed my groin/hams to tighten far too much. To the point where I would probably have needed 20mins of stretching/rolling/abs beforehand to avoid this injury. Not only that but the few days preceding were very bad nutritionally (2 meal and a shake a day, I was very busy).

Everything just added up to this. Couldnt keep my eye on it all at once. Gotta slow down a bit.....again. :-[


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on February 02, 2009, 06:55:19 PM
dude wtf.. you having surgery?


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 02, 2009, 11:09:51 PM
dude wtf.. you having surgery?

No no no. Just had a tear/pull deep in my ham/groin area. I couldnt even walk much for two days after so I was a little worried, but no bruising came up so thats good.

When I say "we" I dont mean me and a doctor. Sorry to be unclear.


Title: Re: Back to true Strongman training (page 5)
Post by: ripitupbaby on February 03, 2009, 04:55:05 AM
I'm glad to hear it's not anything worse, Lift.  You'll bounce back soon enough.  :)



Title: Re: Back to true Strongman training (page 5)
Post by: Zach Trowbridge on February 03, 2009, 10:30:39 AM
Lift, how are the back workouts coming?  Get a chance to try any of those lifts I suggested yet?


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 03, 2009, 12:47:04 PM
Lift, how are the back workouts coming?  Get a chance to try any of those lifts I suggested yet?

Gonna do some tonight. I have just been doing low impact cardio if anything. I will let you know how it feels on the leg. Thanks again!


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on February 03, 2009, 01:38:08 PM
dude take it slow and easy and make sure you stretch more than ever to keep scar tissue and muscle tightness from making a reoccurence even more likely.. dude  you need to calm the hell down in the gym man! How are we going to ever go head to head if you keep getting hurt?!  ;D


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 03, 2009, 04:09:10 PM
dude take it slow and easy and make sure you stretch more than ever to keep scar tissue and muscle tightness from making a reoccurence even more likely.. dude  you need to calm the hell down in the gym man! How are we going to ever go head to head if you keep getting hurt?!  ;D

I wasnt even going all out. I dont know what happened?! I just sat down, felt a pop, and couldnt get back up.


Im too old for this shit! ;D


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 04, 2009, 12:17:32 AM
Sorry Zach I forgot it was upper body day. I will be using some of those movements tomorrow though.

Tuesday - Upper Body Speed

15 mins stretching and rolling

Standing OHP
bar x 50reps
2x10x135
8x3x155 plus red bands

Overhead Ext
2x10x135

Single Arm OH Cable Ext
1x12x50 ea
1x10x100 ea

One Arm Cable Concentration Curl
2x10x100 ea

Rope Cable Curl
2x10xstack

Decline Hammer Strength ss w/ DB side laterals
2x10x360                              2x10x45's
 
Weighted Crunches
2x12xtwo plates

Bodyweight Phys Ball Squats
1x20 felt REALLY good and solid, slight tingle in bad leg

10 mins stretching

Good day! Went back down nice and low due to my intermittent workouts and injuries. Felt good to "deload." Wrapped my leg with an ACE bandage and threw on compression shorts before the gym. I was SOOOOOO tempted to see if my leg could take any weight, other than mine alone, but I held out. Tomorrow I will be stretching and doing the back movements that everyone suggested in the training board.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 07, 2009, 12:18:42 AM
Thursday - Overhead Events

Used some upright rows and face pulls to warm up. Thanks for suggesting those, Zach, they really help with warming up overhead too! Stabilization mostly.

10 mins stretching and rolling

Log Clean and Press
1x10xmini log (180?)
2x5x210
1x3x260
1x2x280 easy but my shoulders were still sore from tuesday so....

Banded Axle Press 256lbs at bottom/732 at top in case you were wondering ;D
1x10x110 + purples
2x3xsame
2x3x176 + purples
2x5x110 + purples

Side Handle DL
Just kept it light to see if I felt it in my leg. I did not, not one bit. Didnt want to jinx it though so I stopped around 5x500lbs.

My leg feels great but it still psyches me out a bit. I have a comp in 4 weeks that I dont want to do terrible at, haha, gotta go slow!


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 07, 2009, 12:25:49 AM
Friday - Lower Body Speed

10 mins stretching/rolling

Rack DL 2" below knee cap
1x10x135
1x6x225
2x4x315
2x2x405
4x1x495 this is where my leg scares me so I will not go higher. Its supposed to be speed day anyway. :P
2x1x405
2x1x315

45 Degree Leg Press
2x20x270 kept it light. It was more about stretching than anything.

Cable Crunch on pull tower
2x10x180

Standing Cable Pullover
2x12x100

10 mins on eliptical cool down

5 mins stretching


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on February 07, 2009, 10:39:29 AM
Friday - Lower Body Speed

10 mins stretching/rolling

Rack DL 2" below knee cap
1x10x135
1x6x225
2x4x315
2x2x405
4x1x495 this is where my leg scares me so I will not go higher. Its supposed to be speed day anyway. :P
2x1x405
2x1x315

45 Degree Leg Press
2x20x270 kept it light. It was more about stretching than anything.

Cable Crunch on pull tower
2x10x180

Standing Cable Pullover
2x12x100

10 mins on eliptical cool down

5 mins stretching

dude you need to be doing a shitload of progressive stretching.. super light goodmornings to the pain, super light rack pulling.. band hamstring curls and band work in general to rehab that shit bad

strong as piss for a broke bastard HAHA!

i crushed the hg350 3 times last night HAHA think I should buy the 4? the handles are bigger and the crush is shorter but it's significantly harder.. i'm taking a vote


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 07, 2009, 02:15:41 PM
dude you need to be doing a shitload of progressive stretching.. super light goodmornings to the pain, super light rack pulling.. band hamstring curls and band work in general to rehab that shit bad

strong as piss for a broke bastard HAHA!

i crushed the hg350 3 times last night HAHA think I should buy the 4? the handles are bigger and the crush is shorter but it's significantly harder.. i'm taking a vote

I am doing a lot of extra little things like band curls but not at the gym. I just throw them in where I can throughout the day.

Not feeling very strong right now but thats okay. Just gotta be strong in a few weeks, thats all.

Yes, crush the 4! Get it on video too. Why wouldnt you get it? I just cant get into the grip stuff myself. Sometimes its fun to mess around but Im able to lock my hand on farmers and thats all that matters. I can crush the HG250 a few times with my right and a couple with the left. Not bad for playing with them once a month?


Title: Re: Back to true Strongman training (page 5)
Post by: thewickedtruth on February 07, 2009, 07:47:40 PM
I am doing a lot of extra little things like band curls but not at the gym. I just throw them in where I can throughout the day.

Not feeling very strong right now but thats okay. Just gotta be strong in a few weeks, thats all.

Yes, crush the 4! Get it on video too. Why wouldnt you get it? I just cant get into the grip stuff myself. Sometimes its fun to mess around but Im able to lock my hand on farmers and thats all that matters. I can crush the HG250 a few times with my right and a couple with the left. Not bad for playing with them once a month?

yeah it's all relative..i get a kick out of grip and compete now in grip contests...but for someone that doesn't do grip and just picks up the 250 and smashes it a few times that's pretty damn insane.  Dude heal up brutha and to answer your question..i still have about as much time as you do when it comes to school. We'll make that bank buddy.. just gotta keep plugging away HAHA


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 07, 2009, 10:52:19 PM
yeah it's all relative..i get a kick out of grip and compete now in grip contests...but for someone that doesn't do grip and just picks up the 250 and smashes it a few times that's pretty damn insane.  Dude heal up brutha and to answer your question..i still have about as much time as you do when it comes to school. We'll make that bank buddy.. just gotta keep plugging away HAHA

Thanks bro!


Will do. 8)


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 08, 2009, 04:38:10 PM
I picked up a 40lb blob today. Just to see if I could. Three other guys couldnt so I feel okay on grip. ;D 50lb, little chance of that happening.

Sunday - Lower Body Events

15 mins rolling/stretching

2" Handle Farmers
1x120'x130/hand this was gay as all hell but I have to warm up well with my leg still.
1x80'x180 also ghey
1x120'x230 good weight and close to my next comp. I ran with this.
1x20'x280 just to bring them back to the starting line after someone dropped them, easy.

Tire Flip
5x1x750
3x6x750

Stones
225, 265, 310
224, 265, 310
3x1x310 just to feel how my leg takes it

Verdict=pretty much healed from the strain/pull. All the extra stretching, rolling, protein, and light cardio really did me well. Will wait one more week to do heavy stones or farmers. The tire, surprisingly enough to me, didnt bother my leg at all. I know I will beat a few people at the upcoming comp for sure. Im guessing I will place ~4th due to the large turnout for this comp. People are coming from all over to do this one. Not sure why but it will be fun!


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 11, 2009, 12:22:58 AM
Tuesday - Upper Body Speed

10 mins stretching/rolling

Standing OHP w/ purple bands (+125@bottom; +170@top)
2x10x135 no bands
1x8x165 no bands
7x3x165 push press here

Incline Bench
1x10x135 would not touch my chest
1x10x225
1x15x225 barely squeezed that out

Reverse Grip Push Downs
2x12x100

Wide Grip Upright Rows
2x12x135

15 mins rolling/stretching

Push press with purple bands is ridiculous. That was exhausting. Have to stretch my shoulders and pecs more often because it was getting very hard to touch the bar to my chest in the higher rep range. Also need to make more little changes to the routine because those reverse grip pushs felt really good and hit an area that rarely gets worked.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 12, 2009, 03:58:15 PM
Wednesday - Lower Body Speed

15 minutes stretching/rolling

Deads
2x10x135
6x1x225
3x1x315 ~50%
8x1x315 + purple bands (+160lbs@top)

BB Rows
1x10x135
1x10x225
2x8x315

BB Curls
2x10x95 slow and squeezed

Weighted Crunch on physio ball
3x12xhalf stack (?)

...more stretching

This is all I had time for. Kind of in a crunch now that school started. The deads felt great though. My leg is perfect as far as deads go. Squats may prove harmful though so I will wait. Havent done heavy rows in a while but they feel very good and easy. Threw the curls in there just for conditioning for stones. I have felt my bis for days after stones lately, hope this helps.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 14, 2009, 06:01:52 PM
Saturday - Pressing events

Log Press
1x10x180
1x8x210
1x3x260
1x3x290 PR? not sure
1x2x270 not sure what happened here

Axle Cont Clean and Press
1x5x200
1x3x250
2x1x270 easy press, rough clean I think

Keg Press
1x5x200lb keg this is stupid easy but I gotta practice

Log Bench Press
1x10x260
1x5x280
1x5x305
1x15x270 PR

Stones (just to guage my healing)
1x225,265, 310
2x1x330 felt ok but definitely hesitant

Left it there today. Tomorrow I may try a heavier stone? No more than 350 though. Not sure if I ever tried 3 reps with 290 log but I'll call it a PR.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 15, 2009, 04:15:09 PM
Sunday - Lower Body Events

Low Pick Farmers
2x60'x235/hand
1x60'x285
1x60'x305 PR
tried 335 but couldnt get it from that low

Rope and Harness Truck Pull (Jeep Liberty....Uphill >:( )
2x60' this sucked SO bad, I hate fucking truck pulls

Reverse Hypers
2x8x5 plates

That was it for today. I am saving a little energy for Wednesday because I will be doing all the events one more time before the comp and thats it. After that its all speed and recovery work. Those low pick farmers piss me off. Its ridiculous how much harder they get when they are just a few inches shorter. Typically farmers handles are 18" or higher, these are 14" at best. People who come to train say that they are as hard to DL as a bar of equal weight. Cant understand why though?


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 19, 2009, 10:11:45 PM
Wednesday - Pressing Event Practice

Continental Axle C&P
1x10x110
1x8x200
1x4x225
1x2x245
1x2x270
1x1x285

Keg Press
1x5x200

Log Press
1x3x260
1x3x280
1x1x305

Log Bench
1x10x260
1x8x280
1x6x310
1x5x330 PR

Was going to do stones but my ham was flaring up and becoming uncomfortable. Cant risk tearing it right now.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 23, 2009, 11:40:36 PM
Monday - Hi Rep Squat

Plenty of stretching

Raw Squats
2x10x135
2x10x225
1x12x315 felt the "pull" coming back on me so I cut out early. I think I can get around 20 when my leg heals.

Crunches with green band
2x12

Bike to cool down 5mins

15mins rolling stretching

Thats all I wanted to do today. Just "deloading" a bit and seeing where my stamina is at. Right now my stamina is greater than my legs capacity for work. 315 didnt even feel like it was on my back. After so many runs with 700 and 800lb yokes it just feels like nothing.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 25, 2009, 11:37:32 PM
Wednesday - High Rep Press

Little stretching/plenty of rotator work

Standing OHP
2x20xbar
2x10x135 strict
1x6x185 strict
1x10x225 fairly strict
1x15x225 push press mostly

Pushdowns on pulldown
1x10x100
1x10x120
1x8x150

15 presses with 225 really takes the wind out of you. I am probably good for 20 or so but damn that was exhausting. Forgot to take my energy stuff too so that didnt help. Fairly light and very fast, every rep locked out.


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on February 28, 2009, 12:21:37 AM
Friday - High Rep DL

Stretched out the legs and back very well.

Deads
2x10x135
1x10x135 one handed in front
1x4x225 "  "
1x10x225
1x5x315
2x1x405
1x14x405 belted up loose here but it cut off my air so I took it back off
1x10x405 went fast but my stamina was not there anymore

Crunches w/ Green Band
3x12

Rolling/Stretching

I have never liked the belt during DL's but I thought it would be a good idea to be "safe." It cut my air short so I stopped because the lights were going out. Apparently I couldnt really catch my air because the next set had me huffing too. The weight felt light as hell tonight but the cardio is not up to par. I do far too little "repetition effort" days and I need to get back to it.

OH! And even while stretching I did not feel my leg pull once! Thats enough to make me happy for a while. :D


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on March 15, 2009, 04:27:29 PM
Havent posted anything in a while due to time and forgetfulness.

Highlights=900lb tirex8 flips in 60secs; loaded the 380lb stone again without injuring myself; numerous continental clean and press with ~300lbs; same with the log; and a bunch of other crap.

Yesterday was a kind of deload day for strongman. I flipped the fingal finger for the first time. Its a little heavier than the 3rd finger at WSM and 20' long. It went over very easy the first time. The second time the entire base started to lift when I got more than halfway in. It lifted, slid, and then slammed into my shoulder which popped my knee. One of my training partners actually heard the snap. It hurt pretty bad and swelled up immediately. Iced it for hours and it looks and feels a bit better. I cannot put weight on it though. Cant walk up stairs. It will be a couple weeks before I can squat or deadlift again.

The thing that really sucks is that I started running again recently and I really enjoy it. Not happening now. Two steps forward.....


Title: Re: Back to true Strongman training (page 5)
Post by: burn2live on March 19, 2009, 08:43:12 AM
Havent posted anything in a while due to time and forgetfulness.

Highlights=900lb tirex8 flips in 60secs; loaded the 380lb stone again without injuring myself; numerous continental clean and press with ~300lbs; same with the log; and a bunch of other crap.

Yesterday was a kind of deload day for strongman. I flipped the fingal finger for the first time. Its a little heavier than the 3rd finger at WSM and 20' long. It went over very easy the first time. The second time the entire base started to lift when I got more than halfway in. It lifted, slid, and then slammed into my shoulder which popped my knee. One of my training partners actually heard the snap. It hurt pretty bad and swelled up immediately. Iced it for hours and it looks and feels a bit better. I cannot put weight on it though. Cant walk up stairs. It will be a couple weeks before I can squat or deadlift again.

The thing that really sucks is that I started running again recently and I really enjoy it. Not happening now. Two steps forward.....

This was such a good entry until the knee injury  :'( hope you heal fast man!


Title: Re: Back to true Strongman training (page 5)
Post by: Stubborn on March 21, 2009, 05:39:53 PM
This was such a good entry until the knee injury  :'( hope you heal fast man!

Thanks bro. Its like I put in a few entries and then report an injury, lately.

It has been one week now and I can walk up stairs and I can squat down to pick something up (yay  :P ). It still hurts a bit but I can walk without limping much now.

The thought of squatting ANY amount of weight is frightening! As I was thumbing through some anatomy books I have, I came across some fractured patella pictures that freaked me out, haha.

I will try some LIGHT squats and deads next week. I may squat with an ice pack stuffed in my knee sleeve? ;D


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on March 24, 2009, 10:32:47 PM
I am currently attending school with a more than full time schedule and trying to fit in work and the gym as well. Work is very part time for now but my studies take a great portion of my day. Like anyone else with a full time schedule (work or otherwise) I am tired as piss at the end of the day and still have things to do in addition to getting to the gym. I havent had a schedule this hectic in a long time.

I will not be able to enter any competitions, no time to train for it. I will not be able to train Strongman on a regular basis. Keeping my diet in line is my biggest battle right now because I just forget to eat and then all of a sudden I turn into an unfocused, insufferable prick (hunger=anger). So I have decided to focus on maintaining my strength as much as possible while cutting some weight.

I will do this by adding cardio sessions on 2-3 mornings each week and getting to the gym 3 times a week at night for no more than an hour. From time to time I will train Strongman on one weekend day. Furthermore I have set up an eating plan that is easy to follow and keeps me fed while cutting calories.

Diet
<3500 cals on non training days
<4500 cals on Gym days
Eat every 2.5-3hrs and well balanced (no carb cycling)

Cardio
Mon/Wed/Fri morning run or bike

Gym
Mon/Wed/Fri night 351 setup

I have written out when I eat what exactly and even when and what I study. Cant wait to get some excess poundage off and get through these damn classes. ;D


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on March 24, 2009, 10:41:14 PM
Monday 3/23 - Light Day

*Knee is feeling a bit better so I am testing the waters

Oly Squats (slow)
1x10x135
2x20x135 knee was OK

Good Mornings (strict)
2x10x225 very easy

BB Rows
2x12x225 again...

Incline Bench (speed)
1x10x135
9x3x185
1x30x135  ???

Pushdowns
2x10x120

Thats all I had time for but I havent been in the gym for a while so its okay. Knee feels okay, just icing the hell out of it. Will test it further next week.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: burn2live on March 26, 2009, 10:35:24 AM
Good to see you're back training! Really hope the knee holds up for you


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on March 26, 2009, 04:38:28 PM
Good to see you're back training! Really hope the knee holds up for you

Thanks bro, me too! 8)


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on March 30, 2009, 08:27:16 PM
Damn this week was hectic. Forgot a workout.

Thursday - Upper Body Heavy

Bench (just because nothing else was available)
2x20x135
1x12x225
1x10x315

Incline Bench
1x10x225
1x1x315 shitty bent bar almost rolled out of my hand and onto my face. Quit.

Standing Military
2x6x225

Pushdowns
2x10xstack

Cable Crunch
2x10x180

Barely had time to get in and get out so thats all folks. This week better change! My diet has been hit or miss all week because of my workload. I forget to eat and then cram too much. Gotta get this schedule down!!! >:(


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on March 31, 2009, 10:00:47 PM
Monday - 5 rep effort BACK

Stretched ooooouuuuuutttt

SLDL's with 2.5" deficit
2x10x135
1x8x225
2x3x315
1x2x405
1x1x455
1x5x455 good seeing as I havent been able to do much lately

Cable Rows
2x8x300 strict

Cable Crunch
2x10x200

Squats
1x10x135 knee feels good still

Preacher Curl
3x10x80

Rolled/Stretched

I havent worked biceps in so long its sad! ;D Gotta get back to it though. SLDL's were strict to avoid my knee. Actually, both my knees feel better today for some reason. Back is sore as hell though!


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: tonymctones on April 01, 2009, 08:29:58 PM
what you going to school for lift, im about to start back again too i cant find a job i would like so i figure ill go back and just get a job i can deal with for a while.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on April 03, 2009, 10:18:55 AM
what you going to school for lift, im about to start back again too i cant find a job i would like so i figure ill go back and just get a job i can deal with for a while.

Im going for registered nursing. Im an EMT but it pays shit ($8/hr)! I love medicine though. This is the next logical step. Who knows maybe I'll go higher one day? More than likely.


You should explore medicine. Great line of work to be in. Always in demand, always interesting, always pays well.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: tonymctones on April 03, 2009, 10:42:37 AM
Im going for registered nursing. Im an EMT but it pays shit ($8/hr)! I love medicine though. This is the next logical step. Who knows maybe I'll go higher one day? More than likely.


You should explore medicine. Great line of work to be in. Always in demand, always interesting, always pays well.
shit lots of RN jobs here in houston bro and i hear they do get paid quite well.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on April 07, 2009, 12:45:31 PM
So its about 3 weeks after my knee injury and it feels pretty good. Lots of ice, stretching, and babying have really worked. Heres what I tried:

Monday - Testing out the knee no wraps or sleeves

Front Squats
2x10x135
2x6x225
2x5x275 stopped here just to be safe

Hamstring Curls
2x15xstack

Leg Ext
3x15xstack actually felt very good. Usually just hurts my joints.

Ab Machine
3x10x150

This felt good! The extensions were very theraputic. I actually walked down the stairs without pain after doing them! Only one machine feels right though, the others are akward.

Weight is the same for now. Have had so much on my plate that I dont even have time to keep track of meals much less get to the gym. Although, my knee is better so I can do cardio in the morning again. I will be back on schedule this week hopefully.

Midterms coming up, gotta get back to the books!


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on April 16, 2009, 02:29:18 PM
I dont even have time to post each workout but heres whats good:

-Ran a mile without any knee pain. Adapted a marathon running style that impacts the knees very little. We will see how the quads do.

-Squat 405, FS 315 no problem. Still a bit sheepish but getting there.

-Able to do light push presses (<300lbs).

-Bodyweight is lowering steadily and will accelerate in a couple weeks Im sure.

-BACK ON SCHEDULE! Even got a new gig that works way better with school and all.

Things are on the up and up. Taking it a little slower and smarter is what I need right now. Hopefully by the end of summer I am 265lbs and nearly as strong. Maybe I will be a 220lb weakling though? ;D We will see how crazy it gets.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on April 20, 2009, 12:33:35 PM
Sunday - Strongman Events (testing the waters)

Fingal Finger (this time the base is secure! :D )
2x1 slow and easy

River Stone Carry
2x60'x~300lbs

Farmers
1x60x235 stopped because the knee was swelling quite a bit

GHR
3x10xbw

Reverse Hyper
3x10xcouple plates? just slow, light, and concentrated

Purple Banded Crunches
4x12

Everything felt good. Knee was just acting up after a while so I listened to it and bowed out. Working on the knee with ice, one legged mini squats, and stretching of sorts. Feels fine walking around and even running. Ran 3x this week, one mile. Felt great with the new running style. Hard to think about your "form" when running though, honestly. Guess ya just have to get used to it. Weight is down 10lbs so far. I will be running 2-3 more days this week and at the gym probably twice.

My muscles are really enjoying some time off. ;D Im not winning any contests anytime soon so I will just accept that, gear it back a bit, and focus mainly on my studies.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on April 22, 2009, 07:22:33 PM
Tuesday - Leg work

Raw Squat (no knee wraps required)
1x10x135
1x10x225
1x8x225
1x8x315
1x4x405
3x2x315 plus purple bands

Good Mornings
2x10x225 smooth and easy

Leg Exts
3x15xstack

Ab machine
2x10xheavy?

Went for 1 mile run later in the day as well.

Not enough stretching. Will do plenty today. :(

Knee=okay. Started to "fill up" a bit toward the end of squats but glad it held on a few reps with 405. In a few weeks I will get back into 500+. Running felt fine once again. Just a bit stiff from my first semi-serious leg workout in a month or so. ;D


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on April 24, 2009, 01:57:11 PM
Thursday - Upper Body

Incline Bench
2x15x135
1x10x185 focus on negative
1x10x225
5x3x225 ballistic

Shoulder Press
3x15x95 slow and squeezed the lockout; silly weight but felt very theraputic

1x8x65's DB Overhead Extesions

1x12x95 BB Overhead Extensions

3x10x120 Pushdowns

1x10x60's Alt DB Curls

1x12x70's Alt DB Hammer Curls

Plenty of Stretching!

Felt nice to go VERY light today. Getting that burn that I havent had in so long. Going for a 1+ mile run later.

note-weight shot up all of a sudden!? Like 8lbs in a couple days! Not sure what to attribute this to other than water retention as my diet has been pretty much dead on.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: burn2live on April 24, 2009, 04:17:32 PM
Thursday - Upper Body

Incline Bench
2x15x135
1x10x185 focus on negative
1x10x225
5x3x225 ballistic

Shoulder Press
3x15x95 slow and squeezed the lockout; silly weight but felt very theraputic

1x8x65's DB Overhead Extesions

1x12x95 BB Overhead Extensions

3x10x120 Pushdowns

1x10x60's Alt DB Curls

1x12x70's Alt DB Hammer Curls

Plenty of Stretching!

Felt nice to go VERY light today. Getting that burn that I havent had in so long. Going for a 1+ mile run later.

note-weight shot up all of a sudden!? Like 8lbs in a couple days! Not sure what to attribute this to other than water retention as my diet has been pretty much dead on.

8lbs of muscle for definite  :D

I know what you mean about taking a light day here and there. It feels really relaxing or something


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on April 25, 2009, 10:54:31 AM
8lbs of muscle for definite  :D

I trust you....muscle it is. :) Epic 48hr muscle gains!


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on April 26, 2009, 10:22:58 PM
Today

Sunday - Strongman

Fingal Finger
2x2x550

Stone Carry
1x80'x280?

Stones
1x3x225
1x3x270
1x1x310

Reverse Hypers
3x10x90?

Ton of stretching

Litte bit of tire flipping

Some chain drags

Several attempts at picking up the inch DB ;)

1 mile run

Thats it. Felt sick the whole time, before I even started. Didnt help that everyone was lackadaisical. I need to take it easy anyway. Hopefully some good stuff next weekend.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on May 05, 2009, 09:46:34 PM
Just a quick update on last week:

-Did a leg day with bands.
-No upper body day.
-Strongman on sunday
     -235lb farmersx80'
     -280lb stone for 2 walks @ 80'
     -Loaded 270 & 310lb stones a few times
     -Plenty of rev hypers and abs
     -light log work
-2x1.5 mile runs and a half hour session of intense cardio at gym

Thats about it. Nothing amazing except that my knees are feeling better. Not much but getting there.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on May 05, 2009, 09:49:51 PM
Tuesday - Lower Body

DL's
1x10x135
1x10x225
1x6x315
3x1x405
2x1x495
1x1x545 this moved slow so I cut out here.

Oly Squats
3x8x225

Leg Ext
2x15xstack

Row machine
2x15xstack

Keepin it simple until I heal up properly.


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: 11venthhour on May 05, 2009, 10:40:06 PM
man i just read through your log, strong shit for sure! even though half of it was pointless banter from other people besides yourself

any comps in the near future?


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on May 06, 2009, 02:26:40 PM
man i just read through your log, strong shit for sure! even though half of it was pointless banter from other people besides yourself

any comps in the near future?

Thanks bro.


I am unsure of my ability to compete in the near future. If my knees get better then definitely. If they get worse I may have to back off PL/Strongman for the foreseeable future. Im doing ok for the moment but the slightest thing can sometimes trigger a small injury that nags for months.


Haha, wish me luck! ;)


Title: Re: Maintaining Strength & cutting BF experiment (starts pg 10)
Post by: Stubborn on May 07, 2009, 09:23:40 PM
Wednesday

25 mins high intensity cardio - bike/eliptical


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 07, 2009, 09:46:49 PM
After looking my numbers over I have noticed that I am just stuck in a never ending cycle of injuries. I cant keep up the way things have been going so I will not be putting up any "big numbers" for a long while. I wont compete for a while either. I just pushed myself too hard for too long. No particular plan other than to take it EASY.


In the end I just hope to get to a point where I can walk up stairs without my knees cracking. It would also be nice to wake up without my shoulder throbbing every morning. Simple things like that, haha.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 08, 2009, 12:48:25 AM
Thursday - Upper Body

OHP semistrict
1x20xbar
1x10x135
1x5x135
1x6x185
1x3x225
1x5x275
1x10x225

One Arm Pushdown
2x10x100
1x8x90 reverse grip

Close grip Bench
2x10x225 slow and agonizing

Pulldown Machine
2x10xstack

Like I said, taking it EASY.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on May 09, 2009, 12:59:42 PM
I don't know that I would classify a 225x10 OHP as "taking it easy."  Good stuff.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 09, 2009, 05:39:41 PM
I don't know that I would classify a 225x10 OHP as "taking it easy."  Good stuff.

Haha! 225 isnt bad, the 275 was a bit excessive though. I think I will stay under 250lbs on OHP and just work on reps.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Overload on May 11, 2009, 11:08:03 PM
After looking my numbers over I have noticed that I am just stuck in a never ending cycle of injuries. I cant keep up the way things have been going so I will not be putting up any "big numbers" for a long while. I wont compete for a while either. I just pushed myself too hard for too long. No particular plan other than to take it EASY.


In the end I just hope to get to a point where I can walk up stairs without my knees cracking. It would also be nice to wake up without my shoulder throbbing every morning. Simple things like that, haha.

This is why i've taken 6 months off from the gym in the last year or two.

After a good 3 month complete break i feel pretty good again.

8)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 11, 2009, 11:18:33 PM
This is why i've taken 6 months off from the gym in the last year or two.

After a good 3 month complete break i feel pretty good again.

8)

It may come to that for me but I feel pretty good just going light for now.

Sunday - Strongman

Farmers
2x120'x235/hand

Chain Drag
3x60'x500lbs

Stones (varying heights)
1x2x270
1x3x270
1x2x310

GHR
2x8xbw

Reverse Hyper
2x10x200?

Felt fine. Knee was pinching on farmers so I didnt go higher.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: burn2live on May 13, 2009, 08:05:01 AM
You changed your name? WTF?  >:(


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 13, 2009, 01:23:10 PM
You changed your name? WTF?  >:(
I am sorry my friend but as I am no longer lifting 4 size, I thought it to be inappropriate. "Stubborn" explains much about my training "style."


Just time for a change is all. :D


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: ripitupbaby on May 13, 2009, 01:39:02 PM
I like your new name, but it doesn't seem consistent with your most recent training philosophy.   :P


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 13, 2009, 10:46:55 PM
I like your new name, but it doesn't seem consistent with your most recent training philosophy.   :P


Not so much a philosophy, more of a harsh realization. Im a stubborn son of a bitch! ;D

Tuesday - Lower Body

Zercher Squats bar starting about mid thigh on the pins
2x10x135
1x10x225
1x4x225
1x3x315
1x6x315 new Rehband belt really keeps the lower back warm, no support though.

Leg Press
1x12x360
1x10x540
1x10x700 felt good!

Machine Rows
3x10xstack very strict, really feel it today

Ab Machine
3xtorturous

Felt good keeping it light(er) than usual. Upped my glucosamine and my knees feel much better.

Wednesday - Cardio

Treadmill 25mins 3-3.5mph 2.5-5 incline

Stair Mill 5 mins at whatever kept my HR@160+



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 14, 2009, 11:54:14 PM
Thursday - Upper Body

Flat Bench slowww negatives
2x10x135
1x8x185
1x8x225 shoulder pinch starts here
1x5x275
1x4x315 hard as hell when the negative lasts more than a second ;D

Military Press
2x10x135
3x6x185

Overhead BB Exts
2x10x135

Front Raises
2x6x70's

Curls/Hammer Curls
3x10x70's once I couldnt do a full curl I switched to hammers

Pushdowns
2x10x120

Side Delt Machine
3x10xstack a lot harder than the last time I used it

Had to throw in the delt and bicep work because I havent gotten barely any in, as of late.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 15, 2009, 12:26:08 AM
Just read back over my log a bit. God damn I have taken on a lot of injuries in the past year. About 8 injuries that kept me from working at least half my body for weeks at a time. WTF? You people need to tell me these things because I will just push through them otherwise, haha! ;D


Either way, things are feeling good. No comps planned thus far so no pressure to go heavy.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: ripitupbaby on May 15, 2009, 05:05:11 AM
Just read back over my log a bit. God damn I have taken on a lot of injuries in the past year. About 8 injuries that kept me from working at least half my body for weeks at a time. WTF? You people need to tell me these things because I will just push through them otherwise, haha! ;D


Either way, things are feeling good. No comps planned thus far so no pressure to go heavy.


You are too damn stubborn to listen to us anyway.   ;D

I can relate, I am stubborn too!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 15, 2009, 11:31:03 AM

You are too damn stubborn to listen to us anyway.   ;D

I can relate, I am stubborn too!


Hows your back and all?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: ripitupbaby on May 15, 2009, 07:00:35 PM
Hows your back and all?


It's totally fucked!   ;D



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 15, 2009, 09:23:27 PM

It's totally fucked!   ;D



Your name always works for you. ;)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on May 15, 2009, 10:27:05 PM
You people need to tell me these things because I will just push through them otherwise, haha! ;D

Maybe we did and you just have an eye injury that kept you from noticing.  You shouldn't work through that sort of thing, it's bad for you.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: burn2live on May 17, 2009, 03:20:05 AM
I am sorry my friend but as I am no longer lifting 4 size, I thought it to be inappropriate. "Stubborn" explains much about my training "style."


Just time for a change is all. :D

Ok, I forgive you  :P


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 17, 2009, 10:35:36 PM
Maybe we did and you just have an eye injury that kept you from noticing.  You shouldn't work through that sort of thing, it's bad for you.

Is it cold in here?

Ok, I forgive you  :P

Im so relieved. :-X


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 17, 2009, 10:40:35 PM
Sunday - Strongman

Couple of pick and holds with 235lb Farmers.

2 sets 8 flips w/ 700lb tire.

Few reps with 270lb stone. Set a few feet back so we had to walk them in.

Superset full range abs, GHR, reverse hypers. 12 reps each/3 sets.

I will move the weights up slightly next week. Feeling good, dont wanna mess it up.

EDIT: I forgot I was doing front carries with the river stone. A few weeks ago it killed my cardio and I wanted to vomit. Now its not a problem at all. Did two 120' runs and caught my breath inside a minute or two. Everyone else was laid out, haha.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Ursus on May 18, 2009, 04:06:50 PM
stubborn i am smaller than you and weaker than you etc...but training sub maimally all teh time works wonders for me.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 18, 2009, 08:48:39 PM
stubborn i am smaller than you and weaker than you etc...but training sub maimally all teh time works wonders for me.

This is true and you are ripped up. I knew I was onto something! 8)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on May 19, 2009, 05:14:06 PM
Is it cold in here?

I would be lying if I said I haven't spent the last ten minutes trying to figure out what that means.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 19, 2009, 08:21:30 PM
I would be lying if I said I haven't spent the last ten minutes trying to figure out what that means.

Maybe we did and you just have an eye injury that kept you from noticing.  You shouldn't work through that sort of thing, it's bad for you.

^This post was cold bro. If I dont work through my eye injury then I cannot visit getbig. What does one do with an extra five minutes without getbig? ???


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 19, 2009, 11:27:51 PM
Tuesday - Lower Body

Hypers
3x12xbw-70lbs

Front Squats
1x10x135
1x6x225
1x10x225
1x6x275
1x8x275 was going for 10 but I choked myself out a bit :P

Squats
1x8x275 thats all. Left knee was pinching bad.

BB Rows
1x10x135
1x10x225
2x10x275

Leg Exts
2x15x3/4 stack

Front squats are SO much easier on my knees and my endurance. Normal squats, no matter how light (275), feel very heavy for some reason. Maybe its just in my head because of my knee? Nonetheless, good workout!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on May 19, 2009, 11:53:01 PM
What does one do with an extra five minutes without getbig? ???

1) Plant a tree
2) Brush your teeth
3) Slap a midget
4) Make a PB&J sandwich
5) Eat said sandwich
6) Give leftovers to aforementioned midget


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 20, 2009, 01:31:05 PM
1) Plant a tree<<<Takes too long
2) Brush your teeth<<<only twice a day
3) Slap a midget<<<Is this you?
4) Make a PB&J sandwich<<<A good one
5) Eat said sandwich= 5 seconds
6) Give leftovers to aforementioned midget<<<None to be found

your list<GETBIG


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: ripitupbaby on May 20, 2009, 05:42:45 PM
your list<GETBIG


 ;D



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 20, 2009, 11:25:11 PM
Wednesday

30 mins moderate intensity cardio. HR=130-140


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on May 21, 2009, 03:05:22 PM
your list<GETBIG

7) Shout "light weight!" at the garbageman as he empties your trash
8) Criticize the old ladies walking their dogs for not being in the optimal fat-burning zone
9) Challenging every pre-schooler on the jungle gym to a pullup contest
10) Should you lose said pullup contest, mock the winner by writing "all drugs" in Crayola Permanent Marker on their forehead and then flex your tricep at all onlookers


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 21, 2009, 04:02:54 PM
7) Shout "light weight!" at the garbageman as he empties your trash
8) Criticize the old ladies walking their dogs for not being in the optimal fat-burning zone
9) Challenging every pre-schooler on the jungle gym to a pullup contest
10) Should you lose said pullup contest, mock the winner by writing "all drugs" in Crayola Permanent Marker on their forehead and then flex your tricep at all onlookers

LOL, much better! I can do all of these within 5 minutes. :D


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 22, 2009, 04:19:33 PM
Friday - Upper Body (couldnt make it last night)

Flat Bench
2x10x135
3x10x225 right shoulder is still killing me. Im going to use DB's from now on I think.

Smith Military Press
3x6-8x205 a lot harder than I remember. This also effed up my shoulder.

DB Military Press
2x10x90's now this was too easy.

Incline Tate Press
2x10x50's

Pull Down Machine
2x12xstack

Front Raises
1x10x45's

I cannot explain why the DB's are so easy compared to the smith other than the fact that I cant follow my natural groove when pressing on the smith. The shoulder issue is really pissing me off. Im just going to go around it and stick to the DB's and add weight to them if needed.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on May 22, 2009, 11:44:41 PM
its funny how everyone is different.

i can not do flat press with DB, but then i can not do incline with a BB, either messes with my shoulder.

the only thing i was ever able to do with the smith machine was the shoulder press, other than that i could never get comfrotable.

i hope the shoulder feels better big man!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 23, 2009, 10:57:32 AM
its funny how everyone is different.

i can not do flat press with DB, but then i can not do incline with a BB, either messes with my shoulder.

the only thing i was ever able to do with the smith machine was the shoulder press, other than that i could never get comfrotable.

i hope the shoulder feels better big man!

My incline BB is fine most of the time too. Its strange the way my shoulder works. ;D

I havent used a smith in years but thought it might be good to try since Im going light lately. I dont like the fixed plane of motion.

Shoulder feels fine today.



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 31, 2009, 12:23:13 AM
Have been consumed with study for finals this week so not much gym stuff.

Sun - bit of strongman stones and such
Wed - 30mins cardio
Fri - 30mins cardio

Saturday - Quick and simple

Front Squat
1x10x135
2x10x225

Squat
2x10x225

OHP
2x10x135
1x5x225 as strict as they get and it was so easy it was kind of strange

Rack DL 2" below knee
1x3x315
2x2x405
1x2x495
2x1x585 did 6 shrugs with it when I locked out too. Used belt.

Incline Bench
1x10x135
1x10x185
1x8x235
1x2x285 cut out for shoulder pain
1x8x235
1x6x235
1x6x185

Just wanted to get a break from study and it felt great. When Im not focussing on numbers I find the gym much more enjoyable. Have been using my grippers a couple times a week again and the bar feels 10x more steady in my hands on everything.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: thewickedtruth on May 31, 2009, 10:09:05 AM
school kicking your ass brutha!?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on May 31, 2009, 10:29:36 AM
school kicking your ass brutha!?

More of a time issue than anything. I had a lot going on the last few weeks and had no time to study so no its time to cram.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 02, 2009, 11:25:38 PM
Tuesday - Lower Body

Squats
2x10x135
1x10x225
1x6x225
1x2x225+doubled purple bands
7x2x295+doubled purple bands

SLDL on 6" block
2x10x225
1x10x315
1x8x405 Used DO grip until here

Lat Pulldown
2x10xstack

Leg Ext
2x15xstack

Ab machine
3 sets to failure

Knee is feeling GREAT! I am taking a lot of Glucosamine/Chondriton and it is working better than ever before. I feel the effects of it quick too.

Side note: I apparently met the strongest natural Chinese guy on earth. He benches (raw) mid 500, squats (raw) 700x1, and curls 225 for reps. Did I mention he's natural @ 250lbs and 5'10"? Oh and he lifts recreationally.  ;D Why do people feel the need to measure up against me? ::)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 05, 2009, 01:12:42 AM
Wednesday
30mins moderate cardio

Thursday - Upper Body

OHP
2x10x135
1x6x185
6x3x185+red bands

Standing Tate Press
1x10x35's
2x10x50's

One arm Pushdowns
2x10x100
1x6x100 slooooow negatives *burns*

Side Delt machine
3x10x205

Short and sweet! My knees feel incredible! I cant remember the last time they hurt this little. ;D I thought there would be no reason to up the dose of glucosamine but WOW what a difference. The cracking in my left knee, that has been there for months and months, is now GONE. I know it sounds stupid but this crap was holding me back for a loooong time.

Im going to be alternating one light week and one moderate week in the gym and just going with whatever feels good for strongman training. Just want to work on increasing my conditioning and bringing my weight down. Still taking it easy though, just so theres no confusion. ;)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 07, 2009, 10:47:23 PM
Sunday - Strongman

Continental Clean and Press
1x10x120?
1x8x200
1x5x275
1x2x300

Frame pick and hold
1x30secsx500
2x30secsx600

Stones
several reps with 270 & 330 stones

Abs

Meh. Today was more aggrivating than anything. I just didnt want to mess up my knees again. Gotta hold back or I will pay for weeks. Whatever. My gym lifts are getting back to a good area though.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 09, 2009, 11:10:20 PM
Tuesday - Lower Body

Front Squats
2x5x225
1x3x315 totally gassed WTF!!!

Squats
2x10x225 hard WTF!!!
1x5x315 "  "

GM's
2x5x315 again....

I figured it out right at the end; I forgot my supps. Specifically my Potassium supp. I get a real charge off of it. I imagine this is due to a generally low potassium diet and relatively high salt intake. Not only that, but I read that bronchodilators can affect K levels a bit. I had to take ephedra to stay awake today (no choice with only 3 hours sleep last night and 4 the night previous). I also didnt eat all too much today. Im amazed at how sensitive my body is to this. Most people could push through but I could not get my muscles to fire after just a couple sets. Glad I figured it out though. Thats is what happened Sunday too now that I think about it.  ::)

Finished the gym off with upper back and bicep work:

Preacher Machine
2x10x2/3 stack

DB rows
2x10x120
1x6x165

Pulldowns leaned out a bit
2x10xstack

Thats it. Another page in the record of my forgetfulness and stubborn ways.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: ripitupbaby on June 10, 2009, 04:43:17 AM
I bet the lack of sleep isn't helping at all.  I suck in the gym when I am exhausted, regardless of what supps I may take to wake me up.



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 12, 2009, 01:04:34 AM
I bet the lack of sleep isn't helping at all.  I suck in the gym when I am exhausted, regardless of what supps I may take to wake me up.



I hear ya, RIP! Luckily I am getting some quality rest these last couple days because I have been busy all day. When you wake up and start your day immediately, and it doesnt stop til you hit the pillow, you sleep well! :)

Thursday - Upper Body (chest, delts, and tris, BRUH!) sorry

Flat Bench (light)
1x20x135
1x15x225
1x10x225
1x6x275 shoulder giving me shit about flat benching >:(
2x12x225 one wide/one narrow

Crossover machine thing
2x10xstack

Front Raises
3x8eax65's

Cable Side Lateral
3x8x60 this felt excellent

Flyes
2x12xstack

Rear Delt Flyes
2x10x200

Pushdowns
3x8x120

Dips machine
this thing is so stupid easy I will never use it again

Thats it. Just felt like hitting my chest for once. The delt movements that I have been missing, felt very good but a bit weaker than the last time I did them. At least I did not forget my supps. I felt great and didnt want to leave. I have lost about 7lbs in the last 2 weeks as well. Im going to be doing AM cardio starting next week (family in town this week) and using some ECA to help things along. Have been doing all my cardio at night lately and I dont think its anywhere near as effective for me. It also gets me going so I have a hard time sleeping right after it.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 15, 2009, 11:35:49 PM
Skipped the weekend because I had some family in town and had to entertain.

Monday - Cardio

ECA
20mins Eliptical@60-80rpm
10min Walk, after

Will have to take weight in the morning being that I just chugged a half gallon of water. ;D

I love ECA. Makes cardio much more enjoyable!

Tuesday morning weight=301 :-[ Gained 3 elbees while family in town. Starting point was 305 and I was at 298, days ago.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 17, 2009, 09:47:43 PM
Alright. My DL has been stuck for far too long. I can easily bring up my squat, overhead, and bench but the DL eludes me. I honestly havent done any real DL specific training in a long time, not in the same sense as how I squat and bench. So I am taking the plunge and trying the Coan/Phillipi routine. Been looking at it for some time and thought it would be too much work, but I will give it an honest go. Details below.

Coan/Phillipi 10 week Deadlift Routine
Based on a 585 lbs (265 kg) current max and a 635 lbs (288 kg) desired max we get the following cycle. Weights are rounded to the nearest 5 lbs. Notation: sets x reps @ weight.

NOTES: Percentages for the deadlifts are based on the desired max whereas percentages for the power shrugs are based on the current max. Rest 90-120 sec between sets of all assistance exercises.

Week 1
Deadlift (75%): 1x2 @ 475 lbs
Speed deadlift (60%): 8x3 @ 380 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps


Week 2
Deadlift (80%): 1x2 @ 510 lbs
Speed deadlift (65%): 8x3 @ 415 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps


Week 3
Deadlift (85%): 1x2 @ 540 lbs
Speed deadlift (70%): 6x3 @ 445 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps


Week 4
Deadlift (90%): 1x2 @ 570 lbs
Speed deadlift (75%): 5x3 @ 475 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
            Stiff-leg deadlift: 8 reps
            Bent over row: 8 reps
            Underhand (reverse) grip lat pulldown: 8 reps
            Arched back good morning: 8 reps


Week 5
Deadlift (80%): 3x3 @ 510 lbs
Speed deadlift (65%): 3x3 @ 415 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 350 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 6
Deadlift (85%): 1x2 @ 540 lbs
Speed deadlift (70%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 380 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 7
Deadlift (90%): 1x2 @ 570 lbs
Speed deadlift (75%): 3x3 @ 475 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 410 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 8
Deadlift (95%): 1x2 @ 605 lbs
Speed deadlift (70%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 9
Deadlift (97.5%): 1x1 @ 620 lbs
Speed deadlift (70%): 2x3 @ 445 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5


Week 10
Deadlift (100%): 1x1 @ 635 lbs
Speed deadlift (60%): 2x3 @ 380 lbs (rest as needed b/w sets)


Week 11: Meet day/max attempt
----------------------------------------------------------------------

Not an unreasonable goal. Im sure I was good for over 600lbs at one point but hadnt maxed. 635 should be doable without much strain.

First 6-7 weeks look doable, we will see about the rest. Starts tonight!!!

Note: Im still taking it easy, relatively. If it feels like too much, I will stop and lower the weight. I just have to make progress somewhere. I will not be able to do the circuits in my gym so that will take some stress off. Im sure this program was not made with the natural lifter in mind. ;)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 18, 2009, 12:05:22 AM
Zach, this program is brutal!

Tuesday - Lower Body

BOMBED OUT!

Wednesday - Deadlift work (Coan Program)

Morning weight=298 :) back in the right direction

Stretching

Deads
1x5x225 wu
1x3x315 wu
1x3x405 wu
1x2x475
2x8x385

SLDLs
2x8x315

BB Rows
2x8x225

Sup Grip Pulldowns
3x8x220

GM's
Skipped

Wow! Getting all that done in 50mins was rough. Maybe its the ephedrine but I was ridiculously hot in there. I was literally dripping all over everything. Through my hat, shirt, and even the extra shirt I used as a towel. :-X This was a lot of work for such a short time....I think.

Glad I got there and did (most of) it. Yesterday was such a disaster that I just had to do something today. All the lifts moved very fast and my form is feeling a bit better. Cant wait for next week! :P


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 19, 2009, 01:27:37 AM
My upper back is toast today. It hurt just taking the weight off the bench. I love it!

Thursday - Upper Body

Incline Bench
1x20x135 wu
1x5x225
1x5x245
1x5x265 shoulder felt great, very smooth
1x5x245
1x5x225 Doing a 5x5 but I like to ramp up, so there.

Standing Overhead DB Exts
3x8x50lb DB/each hand

Pushdowns
2x10x1/2 stack

Standing Rope Crunches
3x10x150

Small Shoulder Circuit
5 laterals+5 front raises+5 rear flyes+10 OHP x2 w/50lb DB's

Pec Dec
1x10xstack
2x5xstack<<<spent

Good day. Shoulder is good. Flexibility was good. Morning weight=298. Excited for some AM cardio tomorrow, schedule permitting.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 20, 2009, 11:05:50 AM
Friday - Cardio

30 mins moderate Elliptical


Saturday - Cardio

20 mins intense Elliptical
10 mins moderate walking


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on June 21, 2009, 11:14:02 AM
wow you have just done more cardio these 2 days than i have done in a month!

keep up the good work.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 21, 2009, 11:32:29 AM
wow you have just done more cardio these 2 days than i have done in a month!

keep up the good work.

Haha! I have to. I dont function nearly as well as I did at 260-265.

This mornings weight=297 slowly but surely descending. 8 lbs down, 30-35 to go.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 22, 2009, 04:26:59 PM
Monday - Deadlift (Coan Program week 2)

Deads
1x10x135
6x1x225
5x1x315
4x1x405
1x2x505 quick and clean!
4x3x415 cut out due to "tingly" sensation in lower back ;D skipped GMs too.

SLDL
2x8x315

BB Rows
2x8x225 wide grip

Sup Grip Pulldowns
3x8x200

Done in under an hour. Morning weight=296. Right lower back is a bit tender but fine as long as not lifting weights.  :P Going to do some roller exercises and banded ab movements tonight as well.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 25, 2009, 01:02:15 PM
Tuesday - Cardio

20 mins Elliptical
10 mins treadmill


Wednesday - Upper Body

OHP
2x15x135

Incline
2x15x135

Flat Bench
1x5x225
4x5x275 tried 315 but my shoulder hates it. No more damn flat bench!!! >:(

OH Cambered Bar Exts ss w/ curls
3x15x80 each

Front Raises
2x8x65's

Side laterals
2x10x35's VERY strict *burns*

Cable Side Laterals
2x8x65

Cable Crunch
10 to the left, 10 to the right, 10 center x2 setsxhalf stack

Pec Fly ss w/ Rear delt
pec=2x10xstack; delt=2x10x200

Good workout. Feel it today in MAH TETTIES!!! Right shoulder hurts in certain positions. Will do rotator therapy. Off to watch Californias Strongest Man comp! 8)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on June 25, 2009, 02:00:23 PM
If you're finishing all that in under an hour you're resting way too little.  I would suggest using a stopwatch next time and make sure you're getting at least 90 sec, up to 3 minutes if you need it.

But I know what you mean about this program being brutal, it's a very quick lesson in humility.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 27, 2009, 10:56:21 PM
You may be right. Im also doing a set less on accessories and havent hit GM's (too much work). It doesnt feel like a huge workload right now, just intense for that time. Im not too banged up the next day. Im sure these next few weeks will show me what Im really made of though.


Thursday - Cardio

30mins Elliptical moderate

Friday & Saturday - Strongman

Just setting up events and doing a few myself.  ;D A LOT of work though!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 29, 2009, 09:25:30 PM
Sunday - Cardio

40mins Elliptical - 140+HR

Sunday morning weight=296. Seems I've come to the first "hump". Time to tighten up the diet a bit more.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 29, 2009, 11:48:33 PM
Seriously, I shouldn't even have gone to the gym tonight. Everything was stiff, I slept 3 hrs, ate barely anything, and expected to do OK. Not the case. Going to get some sleep tonight and see how tomorrow feels.

Monday - Nothing worth mentioning :-\


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on June 30, 2009, 05:26:36 PM
Seriously, I shouldn't even have gone to the gym tonight. Everything was stiff, I slept 3 hrs, ate barely anything, and expected to do OK. Not the case. Going to get some sleep tonight and see how tomorrow feels.

Monday - Nothing worth mentioning :-\

sounds like my work outs now!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on June 30, 2009, 08:32:47 PM
sounds like my work outs now!

I cut out early. I know when I'm defeated. That was awful. I was ill prepared.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on July 01, 2009, 04:51:45 PM
I cut out early. I know when I'm defeated. That was awful. I was ill prepared.

well the gym is still going to be there, so give it a swift kick in the nuts next time!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 01, 2009, 11:38:41 PM
Tuesday - OFF
Morning weight=295
I'll take it.


Wednesday - Upper Body

Incline Bench
2x20x135
1x10x185
1x5x225
1x5x275 gassed WTF?
1x10x245
1x10x225

Rack Lockouts (~6" from chest) ss w/ Shrugs 10reps x each weight
2x5x225 narrow
1x5x315 narrow
1x5x365 shoulder width. must do these more often

OH Exts w/ cambered bar
2x20x90 couldnt find the plate loaded bar?

One Arm DB Exts
2x5x70's

Cable Crunches
2x10x120 standing
2x10x200 kneeling

Cable Pullovers
3x10xstack

Preacher DB Curls
2x8x70's

Pulldowns wide grip
1x6x200
1x6x250
1x6x300

Felt good but gassed out quick on bench. Might have to get some Results again? That stuff worked really well for me. Anyway, not a bad day.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 02, 2009, 01:40:03 PM
Thursday - Cardio

30 mins moderate Elliptical

Morning weight=295


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 04, 2009, 12:48:26 PM
Friday - Running around all damn day for work. No cardio or weights. :(


Saturday - Lower Body

Squats
1x10x135
1x10x225
1x5x315
1x5x405 hamstrings started to feel sketchy so back to....
3x5x315 oly style with pause at bottom to stretch a bit

GM's (made my legs feel fvckin great! Seriously.)
2x10x225
2x8x315 <<<here my legs felt brand new!

Leg Exts
2x15xstack

Hip Abductor/Adductor
2x12xstack on each

Thats it. About 50 mins total. Apparently my hams need much more warming up than my quads. I say this because they feel tight and uncomfortable until I do GM's or SLDL's. After that they are perfect. I will have to start with some of those from now on.

I will try the week 3 of the coan DL program next week but if it proves to be too much work I will divert to the Wendler template everyone is having so much success with.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 06, 2009, 11:33:28 AM
Sunday - Work killed my day again


Monday AM - Cardio

30 mins mod/light elliptical - trying to get rid of soreness from Saturday still! :P


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: thewickedtruth on July 06, 2009, 11:56:24 AM
damn man! in here doing work and showing presence!!! HAHA


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 06, 2009, 04:15:47 PM
damn man! in here doing work and showing presence!!! HAHA

Im trying man! Im taking it easy and cutting down a bit. Trying not to lose strength. Doing ok so far, all things considered.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 06, 2009, 11:42:43 PM
Monday PM - Shoulders

Seated DB Press
2x15x50's
1x10x75's
1x10x90's first four sets alternating neutral and pronated grip
1x6x110's
1x8x90's

Cable Rear Delt
2x10x60 ea. Strict

Cambered Bar Front Raises
3x10x80 very different feel than DB's

Side Delt Machine
1x15xstack

Alternating DB Curls
1x20x60's
1x16x70's

One Arm Pushdown (on pulldown tower)
2x10x60 each arm

This was very nice. Just working one large muscle group is very relaxing and provides far more energy and focus. I remember a time when I was BBing and would even split hams and quads, that was great. Dont have that kind of time anymore but I think I will at least split shoulders from chest and back from legs.

Oh and I havent done 110lb DB's overhead in a while and they were CAKE. Just gotta work on stamina a bit because I used to get 120's for 8 reps.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 07, 2009, 07:23:13 PM
Tuesday - Cardio

30 mins light cardio


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 08, 2009, 03:04:34 PM
Wednesday - Back (Light)

Oly Cleans
1x10x135
2x5x185
1x0x225 that sucked, haha
1x10x185 hang cleans
1x2x225
1x1x245 enuff

45 degree Cable Row
2x15xstack

Shrugs
1x12x315
2x10x405

Very quick workout. Just wanted to do a little something. My lower back was just not up to DL's today. Maybe some cardio tonight?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 10, 2009, 09:32:52 AM
Thursday - Cardio

30mins mod/light elliptical/incline walking

Friday morning weight=294. Almost time for a speedo? :D


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 10, 2009, 11:23:54 PM
Friday - Chest

Incline Bench
1x10x135
1x8x185
1x5x225
1x5x275
1x15x225
1x6x275

Rack Lockouts with 10 second hold at top
1x5x315
5x1x405 felt a lot heavier than the last time I handled 405

Some other random shit....

I am so fvckin burnt from the beach today I can barely move in some spots. My energy is gone and I feel like bathing in aloe. Just wanted to get something done, there it is. :P


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 13, 2009, 12:52:10 AM
Saturday - OFF

Sat at home nursing blisters from my sunburn. I was not in the sun that long (couple of hours) but now I know better! Fvck....


Sunday - Cardio

30mins moderate/intense cardio on Elliptical HR~140


NOTE: taking time off of ECA sucks. I loves my stimulants.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 14, 2009, 12:31:32 AM
Monday - Back (Coan program week 3)

SLDL's
1x10x135
1x8x225

GM's (varying stances)
2x10x225

Deads
1x5x225
1x3x315
2x1x405
2x1x475
1x2x545 felt good and smooth. I attribute this to the GM/SLDL warmup.

Cable Rows
2x10x300

Sup Grip Pulldowns
3x10x210

Standing Cable Crunch (pulldown tower)
2x10x180 this always takes the soreness out of my lower back. Love it!

So week three of the Coan program went well....it went a week late but well nevertheless. I think that next week will be a real test of manhood haha. Well it wont be until Wednesday so I will have 4 days without having exhausted my lower back.

If I can actually do this program and lose weight at the same time I will be beyond psyched.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 15, 2009, 11:21:59 PM
Tuesday - Cardio

30mins Treadmill 3mph@5 incline. Nice change.


Wednesday - Chest

Incline Rack Press (5-6" from chest)
1x10x135
2x5x225
1x3x275
1x3x295
1x3x315
1x1x335

One Arm Pushdowns
2x8xstack

DB Flyes
2x10x60's woooo these were rough. Chest got so tight I could barely move. ;D

Tricep Machine
2x10xstack

Viking Press with standing calf raise
2x8x~1/2 stack


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: pumpster on July 15, 2009, 11:52:15 PM
If you're finishing all that in under an hour you're resting way too little.  I would suggest using a stopwatch next time and make sure you're getting at least 90 sec, up to 3 minutes if you need it.

But I know what you mean about this program being brutal, it's a very quick lesson in humility.

There are no rules as to what the optimal rest times are, and 3 minutes is way too long IMO. At most, 2 minutes is sufficient, and then only after very heavy draining sets. Keeping the rests down is a great way to hit the muscles intensely and to help with conditioning.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 16, 2009, 11:21:36 AM
There are no rules as to what the optimal rest times are, and 3 minutes is way too long IMO. At most, 2 minutes is sufficient, and then only after very heavy draining sets. Keeping the rests down is a great way to hit the muscles intensely and to help with conditioning.

True it helps with conditioning but sometimes you just have to take a few minutes after a heavy set. :)

I don't actually pay attention to how long I rest. I just get it done as fast as is possible for that day.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on July 16, 2009, 09:54:29 PM
True it helps with conditioning but sometimes you just have to take a few minutes after a heavy set. :)

I don't actually pay attention to how long I rest. I just get it done as fast as is possible for that day.

man i feel bad for people who are always timing their rest periods. i just walk to the water fountain get a drink adjust the weight and go again. heavy sets i do the same but i wait until i am ready to go. i am thinking of adding the norton stomp for added calorie burn though ;D


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 17, 2009, 02:29:57 PM
man i feel bad for people who are always timing their rest periods. i just walk to the water fountain get a drink adjust the weight and go again. heavy sets i do the same but i wait until i am ready to go. i am thinking of adding the norton stomp for added calorie burn though ;D

Yeah I hear ya. All the way solid plan. ;)


Friday AM - Cardio

15mins Elliptical/15mins Treadmill @ moderate intensity


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 17, 2009, 09:53:05 PM
Friday PM - Legs

GM's
1x10x135
1x10x225

Box Squats (11" box)
1x3x225
7x2x315 felt great. Kinda tweaked my back on the last rep though. Just got off balance for a sec.

Leg Ext's
2x12x1/2 stack

DB Side Bends
1x10x90's
1x10x120's

Abductor & Adductor machines
2x10xstack on each

Standing Cable Crunch
1x10x150
1x10x180
1x10x165

Would have been a PERFECT workout if not for that tweak in my back. No big deal, ab movements make it better. I really think there is a lot of benefit to the ab/adductor machines. When squatting you are trying to "push the floor apart" so it only makes sense to work those muscles directly. It makes my lower back feel a great deal better too and thats always welcome. If you have the machines in your gym I suggest trying it. Maybe it will help your numbers go up? That remains to be seen but I like them anyway. ;)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 18, 2009, 09:11:05 AM
Saturday morning weight=293. Haven't lost much strength yet but Im only 12lbs down so far.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: splinterhands on July 18, 2009, 09:24:56 AM
Box Squats (11" box)

How tall are you?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 18, 2009, 09:35:38 AM
How tall are you?

6 foot.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: yng466 on July 18, 2009, 09:52:52 AM
THE BODY CAN ONLY HEAL ITSELF SO MANY TIMES,WHY DO YOU THINK ANIMALS IN THE ZOO LIVE SO MUCH LONGER THAN ANIMALS IN THE WILD?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 19, 2009, 10:54:31 AM
Saturday - OFF


Sunday - Cardio


30mins HIIT cardio on Elliptical



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: splinterhands on July 19, 2009, 11:26:34 AM
6 foot.

How much does 11" put you below parallel?  I'm on a 15" box and I'm 2" below, although I have long legs for my height (5"11). 

Or do you train this low so that a competition depth squat is that much easier?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 19, 2009, 01:33:09 PM
How much does 11" put you below parallel?  I'm on a 15" box and I'm 2" below, although I have long legs for my height (5"11). 

Or do you train this low so that a competition depth squat is that much easier?

Its about 4" below, I think? Just estimating by what I see in the mirror. When I squat down to a bench its about parallel. You aren't counting parallel by the bottom of your leg being parallel with the floor, are you? Its a level line from knee to hip joint.

I have always squatted deep with anything 405 and under. It just feels better and definitely makes more power out of the bottom. Thats not to say that it should be done all of the time. I train this way because it helps with strongman and keeps flexibility up.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 20, 2009, 10:56:15 AM
Has anyone ever thought of strapping a level to their leg to see if the hit parallel? ;D Strap it in tight from knee to hip, take it for a ride to make sure it stays, and thats all the judgement anyone would ever need to judge a squat. Perhaps using a string level and two loops that are sewn into the suit at the desired points?

I think this is a real option and it would stop all the internet judges dead in their tracks.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 20, 2009, 03:11:18 PM
Monday - Shoulders

OHP w/ bands
2x10x135 warmup
5x3x135 + purples
2x3x185 + purples All with little to no leg drive at all.

Mini Shoulder Circuit
5reps front raise + 5 rear lateral + 5 side lateral + 10 OHP x 3 sets x 35's on 2 sets, 50's on the other.

Reverse Grip One Arm Pushdowns
3x10x75

After the circuit (that made my shoulders burn like fvcking LAVA!) my shoulder pinch felt a lot better. I was fast and controlled the whole workout. Told myself to 'take it easy and focus on speed and contraction' and it paid off. My workouts are going much smoother now with the increased rest and lots of cardio.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: splinterhands on July 20, 2009, 07:11:52 PM
Has anyone ever thought of strapping a level to their leg to see if the hit parallel? ;D Strap it in tight from knee to hip, take it for a ride to make sure it stays, and thats all the judgement anyone would ever need to judge a squat. Perhaps using a string level and two loops that are sewn into the suit at the desired points?

I think this is a real option and it would stop all the internet judges dead in their tracks.

That could be crazy enough to work. ;D  I may actually use a similiar method to check exact parallel for myself and build three box heights depending on how low I want to go with it.  It would be simple to have a camera set at parallel take a picture of the string as the lifter hit bottom and determine if they were low enough.  I'll put some pics on my training log once I get this done.

Better yet, have the squatter hold the squat at the bottom position while someone comes out to check for level.  ;D

 


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 20, 2009, 10:44:10 PM
That could be crazy enough to work. ;D  I may actually use a similiar method to check exact parallel for myself and build three box heights depending on how low I want to go with it.  It would be simple to have a camera set at parallel take a picture of the string as the lifter hit bottom and determine if they were low enough.  I'll put some pics on my training log once I get this done.

Better yet, have the squatter hold the squat at the bottom position while someone comes out to check for level.  ;D

 

The squatting to a string thing is different though because you could touch some other part of you to the string, like your hams. A string level from hip to knee is infallible. Once that bubble crosses into the middle, its over. Use two small bungee cords or big rubber bands and a couple of safety pins with the string level in the middle. Attach them in a straight line from knee to hip joint on some compression shorts (so they dont move on the skin) and you are in business!

Stupid simple solution to a problem that has been a detriment to powerlifting for years.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on July 21, 2009, 06:11:16 PM
There are no rules as to what the optimal rest times are, and 3 minutes is way too long IMO. At most, 2 minutes is sufficient, and then only after very heavy draining sets. Keeping the rests down is a great way to hit the muscles intensely and to help with conditioning.

The rest intervals I gave are the ones prescribed in the program.  I just finished the program he's doing.  I wouldn't change the rest periods.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 21, 2009, 10:17:58 PM
Tuesday - Cardio

Light walk around neighborhood 25mins
 
This was boring as all hell but I was unable to do cardio in the little gym I use because there was some dude in there that obviously does not believe in bathing. It wasnt just BO, it actually went to both floors of this little gym and, as I approached his area, I about vomited. I have never smelt anyone so foul in my life, especially at 20' away. Fvckin dirtbag!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 22, 2009, 11:34:46 PM
Wednesday - DL (Coan Program week 4)

GM's
3x8x225

Deads
1x5x225
1x5x315
1x3x405
1x2x495
1x1x570 couldnt get the second rep, no way.
3x3x475 had two more sets but no.

Sup Grip Pulldowns
3x8x240?

Skipped SLDL and BB Rows. Will do rows on Friday anyway.

I just had nothing left. I have been running around and not eating all day. Didnt do too bad, all things considered. I was afraid of tweaking my back again so my form was super strict. It always should be but you know how it is. Those "speed deads" at the end (475x3x3) were impossible today. I was spent by the time I hit 495, haha. Not too bad though. Next week will be easier but then in two week we start getting into PR range, so that will be rough.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on July 23, 2009, 01:47:35 PM
You've been missing a lot of weights and cutting out a lot of accessory stuff on the Coan program.  My personal suggestion would be to recalculate from here on out with a lower goal, maybe 5-10lbs above a current PR and then retest on week 11.  I think if I'd done that I would have smashed the shit out of my old PR.  As it stands I went through 9 weeks of hell only to miss on a 3lb PR in week 9.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 23, 2009, 09:06:48 PM
You've been missing a lot of weights and cutting out a lot of accessory stuff on the Coan program.  My personal suggestion would be to recalculate from here on out with a lower goal, maybe 5-10lbs above a current PR and then retest on week 11.  I think if I'd done that I would have smashed the shit out of my old PR.  As it stands I went through 9 weeks of hell only to miss on a 3lb PR in week 9.

Yeah, I dont think the workload is correct for a natural lifter. My lower back cannot take that constant punishment; I would completely over train. I have to modify it or I wouldnt get anywhere. Im going to see if what I do works and if not, too bad.

I havent actually missed a weight yet, just reps or sets. ;D

That being said, I think I will lower the weights a bit for the last few weeks. Like this:

Week 5
Deadlift (80%): 3x3 @ 510 495 lbs
Speed deadlift (65%): 3x3 @ 415 405 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 350 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5 <<<I will always be doing these before I start DLing. Every week.


Week 6
Deadlift (85%): 1x2 @ 540 525 lbs
Speed deadlift (70%): 3x3 @ 445 425 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 380 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5


Week 7
Deadlift (90%): 1x2 @ 570 545 lbs
Speed deadlift (75%): 3x3 @ 475 455 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 410 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 8
Deadlift (95%): 1x2 @ 605 585 lbs
Speed deadlift (70%): 3x3 @ 445 405 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5


Week 9
Deadlift (97.5%): 1x1 @ 620 605 lbs
Speed deadlift (70%): 2x3 @ 445 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5


Week 10
Deadlift (100%): 1x1 @ 635 625 lbs
Speed deadlift (60%): 2x3 @ 380 lbs (rest as needed b/w sets)



That should be much better. If I can hit it, great! If not its not a big deal because I feel good now by taking it easy and have been losing weight consistently.

Thanks for looking that over for me, Zach.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 23, 2009, 10:00:26 PM
Thursday - Cardio

30mins HIIT elliptical/treadmill. Legs were burning like hell on the elliptical; switched to treadmill.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 24, 2009, 11:52:49 PM
Friday - Chest

Incline BB warmup
2x20x135

Incline DB's
2x8x90's
1x12x120's
1x8x120's <<<Need to start having some sugar before my workouts. :-[

Cable Flyes
2x10x100/hand

DB Rows
2x10x120's

Preacher curls
3x10-12?x70 just picked up what was sitting there.

Alt DB Curl
2xfailurex50's once my arms were basically dead I threw in hammers for punishment. Strict and it fvckin burned....damn.

HS Row
2x10x225

Good night I guess? My stamina is good for about one set with chest. I dont really hit it much so I guess I will have to work on that. Every time I do incline or bench of any sort I feel it in my triceps and delts more than anything. With the DB's my pecs really felt it.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 25, 2009, 09:50:58 PM
Saturday - Cardio

30 mins moderate cardio on Elliptical.

This is getting a bit easy since doing HIIT sessions. Not sweating as much or breathing as hard but my legs are burning because I am having to up the resistance. Tried to jog the other day but my knees are just not up to it yet, sadly. I will try again when I get under 280, but I have a feeling I would have to be ~240 to be able to get very far. I MAY go to 240 but its a bit small for me; under 250 and I feel like a little girl. ;D


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 26, 2009, 02:07:03 PM
Sunday AM - Cardio

40 minute walk.

Morning weight=291 almost to the first 15. 8) Its coming off so slowly that Im sure its all fat. Not losing much strength either.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 27, 2009, 11:18:15 PM
Monday - Lower Body Speed

Box Squats (slightly above parallel, <1")
2x10x135
1x8x225
1x5x315
8x2x405 These moved so fast my knees almost couldnt take it. Wrapped left knee for 1 set and then it was better. ???

Lying Leg Curl
2x10xstack

Leg Ext's
3x15x150 felt SOOOO good on my knees!

Hip Ab/Adductor
2x10-12xstack on each

Standing Rope Crunch (on pulldown tower)
3x10x180

Everything felt REALLY EASY tonight! The only concern is that on the speed squats, my left knee was starting to "go out." My left is not the worse of the two either. The right has sustained a detrimental tear but the left has never been torn. Doesnt make sense. Then I decided to wrap it and do some BW squats and it just magically got better. I think what happened was that I worked the fluid collection out of it with the compression and stretches. Glad to have that in my bag of tricks now! 8)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 28, 2009, 02:08:58 PM
Tuesday AM - Cardio

HIIT on Elliptical for 30 mins

Getting really easy. Going to need to up my intense intervals I guess.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 29, 2009, 01:38:48 PM
Wednesday - Shoulders

Military Press
2x10x135
1x10x155
1x8x185
1x7x225 these were full ROM. Collar bone to lockout.
1x8x205 spent

Cable Side Laterals
2x10x60

Pushdowns on pulldown tower
2x10x140

Neutral Grip Military Machine
2x10xstack BURNT!

Just wanted to keep the movements strict today. In doing so I experienced a burn like I havent felt in some time. Arms continued to burn until I got home, haha. Quick workout; 45mins max.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 31, 2009, 03:32:49 PM
Thursday - Cardio

30 mins HIIT on Elliptical


Friday - Deadlift

GM's
1x10x135
2x5x225
1x5x315

DL
1x10x225
1x5x315
1x2x405
2x3x495
1x1x495 couldnt get the last 2 reps because my back cramped up in a place it never has before. Could not get it to go away.

End. I dont know what the hell that was about but it felt like someone was punching me in the kidneys. I tried hanging from the pullup bar, stretches, abs, and nothing helped. Each time I bent over it came back. Perhaps I went too heavy on the GM's? Probably. I am still a little stiff from squats too. My recovery is shit I tell you. No big deal, chalk it up to bad preparation and move on.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: thewickedtruth on July 31, 2009, 03:36:11 PM
lol here's a good indicator...

if you're just standing in place and kick your leg straight up like a high kick..how high can you get it?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on July 31, 2009, 11:59:33 PM
Im not flexible and you shouldnt make fun. >:(


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 01, 2009, 11:57:12 AM
Saturday AM - Cardio

Low intensity Treadmill for 30 mins.


Note: Went and played tennis with the gf tonight for 2+hrs straight. Not too intense, but I was sweating buckets the entire time. ;D Knees held up okay but I was babying them a bit. This is a good way to get rid of some extra cals for sure.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 03, 2009, 12:56:30 AM
Sunday - OFF

Today I calculated my BMR again to see where Im at. BMR=2600 and daily intake needed to maintain is 4700 with the amount of exercise I typically get. I rounded these down. Sounds about right to me @ 6' 291lbs.

Today I took in 2425 calories in 8 "meals." A deficit of ~2000 cals, due to low activity. I took in about 250 grams of protein and I keep the carbs on the low end. Any fats come from nuts, cheese, or fish oils. In a week I will have ~7000 cal deficit. Hopefully I can get some extra exercise in so that I can hit below 280lbs in a month.

I need to do this slow enough that I dont lose much muscle but fast enough not to get discouraged. So far has been good but no loss in a week. I had only one day that I ate a few extra carbs (pb&j on the run). Its enough to make me look into more sports to participate in. :)

14lbs and counting....



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Overload on August 03, 2009, 11:33:37 PM
Has anyone ever thought of strapping a level to their leg to see if the hit parallel? ;D Strap it in tight from knee to hip, take it for a ride to make sure it stays, and thats all the judgement anyone would ever need to judge a squat. Perhaps using a string level and two loops that are sewn into the suit at the desired points?

I think this is a real option and it would stop all the internet judges dead in their tracks.

There is a good reason for 3 judges in 3 different positions. Judging lifts based off a video is usually a bad idea due to camera angle/distance. I have judged tons of meets and there is a specific reason why judges are told to sit and not stand while judging lifts. by sitting in a chair the judges eyes should be level enough to see a true parallel squat.

This is one reason why i teach people to do a full squat until they stop due to their body not being able to go any deeper. a lifter trying to gauge parallel with no mirror is impossible when maxing out(because you should be looking up anyway) and if you have a friend calling out when to press most of the time the friend is at an odd angle. i have had lifters ask me as a judge to give a press command during squats and i have no problem doing so, but i believe all lifters should train for a full squat to prevent these mistakes.

i've had lifters want to fight me after i gave a red light on what they "felt" was a parallel squat, simply because they were a few inches short. i always tell them if they learned to do a full squat they would never have to worry about it, but these days lifters try so hard to hit exactly parallel instead of going deep enough to insure a good lift.

The level thing would be a sight to see. lol

8)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Overload on August 03, 2009, 11:37:13 PM
End. I dont know what the hell that was about but it felt like someone was punching me in the kidneys. I tried hanging from the pullup bar, stretches, abs, and nothing helped. Each time I bent over it came back. Perhaps I went too heavy on the GM's? Probably. I am still a little stiff from squats too. My recovery is shit I tell you. No big deal, chalk it up to bad preparation and move on.

You are about to pop a rib out of place like Rip.

I've had the same odd pain off and on for years and i'm lucky it never popped out.

Edit: Thought you said pain in your "side", but you said "back". Still could be a rib separation.

8)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: ripitupbaby on August 04, 2009, 04:51:09 AM
Be careful... don't be stubborn!  ;)

Popped ribs = bad news. 



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 04, 2009, 10:29:26 AM
You are about to pop a rib out of place like Rip.

I've had the same odd pain off and on for years and i'm lucky it never popped out.

Edit: Thought you said pain in your "side", but you said "back". Still could be a rib separation.

8)


Well, it was mostly to the back but felt deep inside (not just muscular). Thanks for the heads up! I have never had that and wouldnt know what the hell to do if that happened.


Be careful... don't be stubborn!  ;)

Popped ribs = bad news. 



I bet it sucks! How the fuck do you pop out a rib deadlifting? Next time I will belt up I guess.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: ripitupbaby on August 05, 2009, 05:11:51 AM
Well, it was mostly to the back but felt deep inside (not just muscular). Thanks for the heads up! I have never had that and wouldnt know what the hell to do if that happened.


I bet it sucks! How the fuck do you pop out a rib deadlifting? Next time I will belt up I guess.


Who the hell knows how this shit happens.  I popped mine out adjusting myself in a chair, but my back was already injured and a bit unstable.

If it happens, you need to get yourself to a good chiropractor and get put back together!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 06, 2009, 03:03:35 PM

Who the hell knows how this shit happens.  I popped mine out adjusting myself in a chair, but my back was already injured and a bit unstable.

If it happens, you need to get yourself to a good chiropractor and get put back together!

Crazy. I gotta watch out for that shit with no health insurance. Something like a completely torn knee could ruin my life, haha. :(


This week I have taken a break from logging workouts. I have done incline up to 315 and squat over 500 but Im just getting back to where I was. At the same time I have lost 16lbs total! 289lbs this morning. Glad I broke 290 and I know I will be under 280 in a few weeks.

I have kept my calories down while keeping protein high. I cant seem to eat 3000 cals even if I try (clean cals anyway). My gf saw the way it works for me and wanted to jump on the wagon. She has lost a couple pounds in a week but we will see how long she can hold out, haha.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 10, 2009, 11:34:47 PM
Monday - Deadlift (Coan program - week 6)

GM's
2x10x135
2x8x225 barely felt it on my back

DL's (completely raw, not even knee sleeves)
1x5x225
1x5x315
1x2x405
1x2x475
1x2x525
3x3x425

Shrugs
3x5x425 would have used more weight but the rack I was in only had clips at knee height and I didnt feel like DLing 600 from the knee ;D

Cable Row
3x5x300

Sup Grip Pulldowns
3x5x255

WOW! I have never deadlifted ANY weight that fast! It just FLEW off the floor! WTF? Usually the floor is where I am slowest. I decided to clean 225 just to see how fast I was tonight and it just tossed up like 135. FVCKIN EXCELLENT NIGHT!!!!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 11, 2009, 09:25:09 PM
Tuesday - Cardio

30mins HIIT on Elliptical

No change in weight. Probably due to creatine use during the week.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: splinterhands on August 12, 2009, 01:55:40 AM
Props for sticking with the Coan workouts through week 6.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 12, 2009, 10:18:45 AM
Props for sticking with the Coan workouts through week 6.

Yeah its rough but technically Im 7 weeks in I think. I had to skip a week because I was busted up still. Nonetheless, by the end of it I hope to have a better version of it worked out for the natural lifter. Basically just taking it down a couple notches and making realistic goals is what it takes to make it work, I think. Only time will tell though.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 12, 2009, 11:05:36 PM
Wednesday - Light Chest

Flat Bench Warmup
1x20x135
1x20x185

Incline Bench (Ballistic movement)
6x3x185

Incline Hammer Strength
3x8x320?

Cable OHE & Pushdowns (single arm)
4x10x100 (2 each)

Machine Flyes
3x10xstack

Preacher DB Curl
3x10x50 each

Reverse Curl
2x12x80

Then I used some close grip machine to complete failure. Just a light, easy night. Worked on speed and my arms a little, for once.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 14, 2009, 03:40:48 PM
Friday - Legs

Zurcher Squats RAW
1x10x135
2x5x225
3x5x315

Standing Cable Crunch
3x10x150

Leg Exts
3x15xstack knees feel PERFECT!

Hip Ab/Adductor
2x12xstack on each

Done in just over 30mins. Those Zurchers were a true test of stamina today. I was going to do sets of 10 but just didnt have it in me. My biceps just wouldnt keep my arms up anymore. ;D Not bad though.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 18, 2009, 01:12:54 AM
Monday - Overhead Speed Day

OHP
2x20x135
6x3x135 plus purple bands

OH Exts
3x10x135

Pushdowns
3x10x120

Front raises
2x8x70's

Thats it. Felt like a weak ass today, so just went for speed. Tired.....sleep.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 18, 2009, 08:35:31 PM
Tuesday AM - Cardio

25mins High Intensity on elliptical


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 20, 2009, 01:00:43 AM
Wednesday - Deadlift (Coan program week 7)

GM's
2x10x135
3x5x225

Deads
1x5x225
1x3x315
1x2x405
1x2x475
1x2x545 Easy but should have warmed up more. Abs particularly.
3x3x455 Piss easy!

BB Rows ss w/ SLDL's
2x5x315 each

Pulldowns w/ sup grip
2x5x300

Skipped the shrugs as I see no real need for them after all that trap work. I like my shrugs on shoulder day if anything. This program WORKS! You must tailor it a bit but all these weights are easy even with a stiff/sore back. As for the max attempt, we will see in 3 weeks. I really like it though.

If you are going to try this program (as a drug free lifter):
1. Lower the sets on accessory work to two sets OR eliminate one exercise that is "overkill" for you.
2. Set a reasonablegoal. 10 weeks is a short time to ask for even 20lbs on your DL. Aim for no more than 5%.
3. Warmup!! I like light GM's and some abs to warmup.
4. Do recovery work whenever possible (cardio, GPP work, foam rolling, etc....). An absolute MUST in my book!

We will see if I eat my words in a few weeks but I am fairly confident that I will hit that number as long as all goes as planned.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Zach Trowbridge on August 20, 2009, 02:28:35 PM
Good luck.  I know it destroyed me by the time I was done and had jack shit to show for it.  Looks like it's going better for you.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 20, 2009, 11:48:56 PM
Good luck.  I know it destroyed me by the time I was done and had jack shit to show for it.  Looks like it's going better for you.

Its better but I cant follow it EXACTLY. You should try it again sometime but just tweak it a bit. Maybe once you've run a few other cycles or something?

Im also using my Squat days as more speed work than anything. That REALLY helps the cause.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 22, 2009, 12:24:36 PM
Friday - Chest (deload)

Pushdowns
2x15x100

Flat Bench
1x20x135
1x15x185
1x20x225 followed quickly by...
1x12x225

Cable Flyes
1x15x75
1x15x100
1xfailurex65

Incline Bench
2x20x135 completely burnt me out! If it werent for my triceps, that bar would have stayed on my chest. ;D

Ab Machine
3x10xstack

Felt good to keep it light. Found my proper bench form again too. Still not going to bench heavy though. Stamina is a bit off being as I thought I had another 20 in me for 225 on bench. Maybe I should have rested longer?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 22, 2009, 12:26:41 PM
Saturday AM - Cardio

30mins on Elliptical at moderate pace (HR~140)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 26, 2009, 11:10:58 PM
Whoops!

Monday AM - Legs (Deload)

2/3 Rack Squat (starting from the pins)
1x10x225
2x5x315
3x5x405

Single Leg Ext's
3x12-15x1/2 stack each

Leg Curl
2x10xstack

Various Ab Movements

Knees were KILLING ME today. Time to deload anyway.

----------------------------------------------------------

Monday PM - Cardio

30mins HIIT on Elliptical

----------------------------------------------------------

Tuesday - OFF

Knees were so bad I could barely walk. :(

----------------------------------------------------------

Wednesday - Shoulders (Deload)

Standing Strict Press
5x5x135
3x5x185

Side Lateral DB Holds
4x10-15 secondsx40's

Alt DB Curls
2x10x55's

Did some light leg work to stretch and strengthen my knees a little. I think its because I neglected to take my joint formula for a couple days. I have the knees of an old woman, I swear. :-\


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 27, 2009, 06:29:42 PM
Thursday - Cardio

30 mins HIIT Elliptical


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 28, 2009, 11:57:08 PM
Everything was off tonight. I felt loose and aloof. Just wasnt there mentally I guess. Heres what I did wrong:

-Bad form, wasn't pushing my head and chest up or driving through the hips
-raised the weights too fast (90lb increments after 405 instead of the 50-70 I usually do)
-Didnt rest enough between sets
-didnt foam roll and do abs the day before
-ate like a girl all day :(

I just wasnt into it for some reason. Next week was supposed to be an off week for DL but I will use Wednesday as my Coan Program Week 8 day.

On the plus side, I am down about 20lbs total now. This means I am more than halfway to my goal. Though, my goal may change because I am liking what I am seeing as I get leaner. Original goal was 265-270lbs, but I may go to 250?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 30, 2009, 01:29:34 PM
Why is this stickied now? Accident?


Saturday - Off


Sunday - Cardio

15min walking, 20mins moderate elliptical

Morning weight=286




Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on August 31, 2009, 10:27:45 PM
Monday - Chest

Incline Bench (switching grips every set)
2x10x135
2x5x185
2x5x225
1x5x275 damn that was easy! Probably had 10 reps in me.
2x10x225

Incline DB Flyes
2x10x60's

Cable Pullovers
3x10x100?

Cable Rows
2x10x300

Fly Machine
reps to failurexstack

Thought I should keep it short and sweet tonight. Not much sleep lately (school and work). Felt very solid and refreshed though! Will do some 5x5 next week I think? Then the third week will be a near max day. Not too concerned as long as my strength stays where it is. Hoping to be 270-275lbs by the end of September with no strength loss.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: ripitupbaby on September 01, 2009, 05:05:12 AM
Well well well....someone thinks they are all special and stuff, getting their training log stickied!  ::)   ;D



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 01, 2009, 03:29:18 PM
Well well well....someone thinks they are all special and stuff, getting their training log stickied!  ::)   ;D



It must be a glitch. I dont even have any of the requisite oily thong pics in here to be considered for such an "honor". :D


Guess I better ante up?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 02, 2009, 03:53:55 PM
Tuesday - Cardio

Med intensity Elliptical @ 20mins
Walking 15mins

I use the walking as a warmup/cooldown for my knees. Sometimes its on the treadmill, sometimes around the neighborhood.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 02, 2009, 10:50:30 PM
Wednesday - Deadlift

GM's
2x10x135
2x5x225

DL's
1x5x225
1x3x315
1x2x405
1x2x475
1x1x545
2xmissx585  >:(
3x3x405

Standing Cable Crunch
3x10x120

Ah....eh....fuck. I just dont have it in me lately. Every time my schedule gets crazy I just have nothing in the gym. A few weeks ago I yanked 545 for a couple of the fastest and easiest reps ever (could have got 6 or more), today it was a grind. Its gotta be the lack of sleep. In the last 5 days I have slept ~4hrs a night. I guess thats just going to happen while in school and working and all?

I am going to have to rework my schedule this week because I just dont get much time to workout or SLEEP during the week. Maybe Friday, Sunday, Tuesday. I will start that schedule this week and see how it works. Going to need to take a week off from any low back intensive exercise.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: splinterhands on September 06, 2009, 02:07:08 PM
I guess thats just going to happen while in school and working and all?

I assumed you were older than you are.  You're going to be a beast if you stay at it AND stay somewhat injury free.



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 06, 2009, 03:24:47 PM
I assumed you were older than you are.  You're going to be a beast if you stay at it AND stay somewhat injury free.



I am 26 and well injured already, haha.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 06, 2009, 03:29:39 PM
Thursday - Off

---------------------------

Friday - Shoulders

Military DB Press
2x10x70's
1x8x85's
1x8x105's
1x7x115's + 3 reps

Rear Lateral DB's
2x10x80's

Side Lateral Machine
2x12xstack

Upright Rows
2x15x135

Some abs

--------------------------

Saturday - Cardio

15 mins walking
20 mins HIIT elliptical


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 07, 2009, 12:32:42 AM
Sunday - Legs

Box Squats
2x10x225
1x6x315
1x4x405
1x3x475
1x2x500 knee felt like it was going to explode! Im too old young for this shit! >:( I wanted 8 reps.

Leg Ext's
3x15xhalf stack

Pull Throughs
3x10xpurple bands

Calf Machine
3x15xstack

Abs on ball

Well, back to focusing on BBing for a while I guess? My knees just cant take the weight anymore. Im going to look into getting some ultrasound work done. Some people say its great. Anyone here have any experience with it?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 08, 2009, 09:27:29 PM
Monday - OFF

----------------------------

Tuesday - Chest/Arms

Incline DB Bench
2x10-12x80's
1x8x95's
2x10-12x115's that was the heaviest they had. Wanted to get down to 6 reps but whatever

OH Single DB Exts
2x8x50 long stretch on these

Alt DB Curls
1x8x70's
1x10x60's

Backside Preacher Curl
2x15x75 ez bar

Pushdown Machine (new)
2x10x120

Chest Fly Machine
2x12xstack

Went in feeling like going to sleep, came out feeling great. Love it when that happens!

Morning bodyweight=285 Gotta tighten up the diet again. More than anything I just need to rework my schedule so I remember to eat.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on September 10, 2009, 10:30:01 PM
thought you dissappeared, epic not seeing shit on my part!

one of us has to succeed with this weight loss thing, i vote for it to be you!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 11, 2009, 01:01:37 AM
thought you dissappeared, epic not seeing shit on my part!

one of us has to succeed with this weight loss thing, i vote for it to be you!

I'm here, just a bit out of it.


Im down 20lbs or so. Looking for another 20-30 in the next 3 months.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 12, 2009, 01:06:04 AM
Today was a sure sign that it is time to start the Coan program over again! EVERYTHING felt heavy. I think I have messed it up due to schedule and diet. My schedule is full but Im sitting almost all the time. This has led me to the conclusion that my 'core' muscles are very deactivated. I was shaky and could not fire my muscles properly. My back is weak and loose from letting my posture go during class/study/driving. My diet has been clean but 2000 cals at best most days. Need to get back on schedule.

Friday - Core work

Weighted step ups (onto 2 plates)
2x20x405
1x20x495

Standing Cable Crunch
2x10x150

Back Ext Machine
3x12xstack

Ball Crunches
2x10

Did some DL's too but once I got to 475 I knew it was over. Good for more weight, just not the weight I needed (585x2).

Starting the Coan program over again next week. Going with a goal of 615 this time. I'd be okay with that, all things considered.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 13, 2009, 10:40:39 PM
Sunday - Shoulders

Military Press
2x10x135
1x8x185
1x6x225

Push Press
2x10x225

Cable Side Laterals
2x10-12x60

Rear Delt Flyes
2x12x240

Leg Ext's
2x12xstack

DB Farmers
1x160'x115's for the hell of it

HG200 Gripper
2x10/hand

My shoulders feel very solid lately. I attribute this to the increase in DB work.

Side Note: If I make it through the next 3 weeks on schedule, it will be a miracle!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: thewickedtruth on September 15, 2009, 09:54:43 AM
nice gripper work lol.. gotta get rid of those bitch hands asap buddy!!!

how many injuries you working on atm? you doing any strongman shit anytime soon?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 15, 2009, 02:21:45 PM
nice gripper work lol.. gotta get rid of those bitch hands asap buddy!!!

how many injuries you working on atm? you doing any strongman shit anytime soon?

I dont use the grippers much but it felt like a good time. Didnt wanna do the 250 though. ;D

I'm healed up pretty well but my knees are never going to be any better. I can walk and do fairly heavy squats (up to mid 500) though. So Im good. Just trying to stay able bodied for now. No strongman for a while, not until the knees get better.

You have any clients or acquaintances that have used ultrasound therapy for their joints?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 16, 2009, 04:49:24 PM
Tuesday - Squats

Oly Squats w/ 200+lbs chain
3x5x65
3x3x155
2x3x245
2x2x300

Reverse Hyper
3x10x180?

GHR
2x8xBW

Abs and foam rolling for 10 mins

Havent tried chains much. I like it! My legs dont like it much today though. Just glad to have gotten a workout in! Back to the books.....


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 18, 2009, 10:55:28 PM
Friday - Chest

Incline Bench (with bands)
1x10x135
2x3x135 +purples
2x3x185 " "
2x3x225 " "
3x3x185 " " moved as fast as the empty bar almost

CG Bench
2x10-12x225

Cable Flyes
3x10x100/hand

OH Exts
3x15x80 good long stretch

Cable Row
3x10xstack

Cant believe how easy benching was tonight!?! My shoulder feels GREAT! DB's are really helping this time around.



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 20, 2009, 08:04:01 PM
Here is my new DL schedule. Just changed the Coan program a bit. Since my accessory work is fairly heavy to get down to 8 reps, I have changed them to 2 sets. Any more than that and I will surely overtrain while dieting. Starting out at 285lbs still. Aiming for a 615 DL (raw of course). I think this time around will be much better as long as I can keep the schedule in line. It starts tonight.

Week 1

Deadlift (75%): 1x2 @ 460 lbs
Speed deadlift (60%): 8x3 @ 370 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 2

Deadlift (80%): 1x2 @ 490 lbs
Speed deadlift (65%): 8x3 @ 400 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 3

Deadlift (85%): 1x2 @ 525 lbs
Speed deadlift (70%): 6x3 @ 430 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 4

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 5x3 @ 460 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 5

Deadlift (80%): 3x3 @ 490 lbs
Speed deadlift (65%): 3x3 @ 400 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 350 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 525 lbs
Speed deadlift (70%): 3x3 @ 430 lbs (120 sec rest b/w sets)
Power shrugs: 3x5
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 3x3 @ 460 lbs (120 sec rest b/w sets)
Power shrugs: 2x5 
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 585 lbs
Speed deadlift (70%): 3x3 @ 430 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 600 lbs
Speed deadlift (70%): 2x3 @ 430 lbs (rest as needed b/w sets)
Power shrugs: 2x5
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 615 lbs
Speed deadlift (60%): 2x3 @ 370 lbs (rest as needed b/w sets)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: burn2live on September 23, 2009, 07:36:17 AM
Here is my new DL schedule. Just changed the Coan program a bit. Since my accessory work is fairly heavy to get down to 8 reps, I have changed them to 2 sets. Any more than that and I will surely overtrain while dieting. Starting out at 285lbs still. Aiming for a 615 DL (raw of course). I think this time around will be much better as long as I can keep the schedule in line. It starts tonight.

Week 1

Deadlift (75%): 1x2 @ 460 lbs
Speed deadlift (60%): 8x3 @ 370 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 2

Deadlift (80%): 1x2 @ 490 lbs
Speed deadlift (65%): 8x3 @ 400 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 3

Deadlift (85%): 1x2 @ 525 lbs
Speed deadlift (70%): 6x3 @ 430 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 4

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 5x3 @ 460 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 5

Deadlift (80%): 3x3 @ 490 lbs
Speed deadlift (65%): 3x3 @ 400 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 350 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 525 lbs
Speed deadlift (70%): 3x3 @ 430 lbs (120 sec rest b/w sets)
Power shrugs: 3x5
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 3x3 @ 460 lbs (120 sec rest b/w sets)
Power shrugs: 2x5 
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 585 lbs
Speed deadlift (70%): 3x3 @ 430 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 600 lbs
Speed deadlift (70%): 2x3 @ 430 lbs (rest as needed b/w sets)
Power shrugs: 2x5
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 615 lbs
Speed deadlift (60%): 2x3 @ 370 lbs (rest as needed b/w sets)

Do you know of any good videos for arched back goodmorning technique? Let us know how you get on with this routine. Looks promising!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 23, 2009, 10:26:54 AM
Do you know of any good videos for arched back goodmorning technique? Let us know how you get on with this routine. Looks promising!

Heres an ok example. I tend to go much lower though, which changes the movement a bit. I should try to keep the ROM shorter and see if it helps.

http://video.yahoo.com/watch/4291230/11529896 (http://video.yahoo.com/watch/4291230/11529896)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 23, 2009, 10:29:02 AM
Not much time to log workouts. Got through the first Coan workout. Surprisingly it kicked my ass. I gotta get it together! Did shoulders yesterday.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: burn2live on September 23, 2009, 04:10:35 PM
Heres an ok example. I tend to go much lower though, which changes the movement a bit. I should try to keep the ROM shorter and see if it helps.

http://video.yahoo.com/watch/4291230/11529896 (http://video.yahoo.com/watch/4291230/11529896)

Thanks man!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on September 30, 2009, 12:17:40 PM
Made it through week 2 of my Coan program. Felt really good. Took on my old form in the DL which felt great (more of a SLDL).

Did my other stuff too. No time to log it though. Classes and work are rough right now.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 03, 2009, 12:19:45 AM
Friday - Chest

Incline DB Bench
2x10x80's
1x8x105's
2x10x115's wish they had some heavier DB's

Pushdowns w/flat bar
3x10x120

Alt DB Curls
2x10x60's

DB Concentration Curls
2x12x40

Row Machine
2x12xstack

Good night! Kept the volume low so I can hit OHP hard on Tuesday.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 04, 2009, 10:14:55 PM
Sunday - Deads (Coan program week 3)

DL
1x5x225
1x2x315
1x2x405
1x2x475
1x2x525 Smooth and easy
6x3x430 Felt like 225 after the 525 reps

SLDL
3x8x225

GM's
2x8x225

BB Rows
2x8x225

Sup Grip Pulldowns
2x8x250

Surprisingly, I didn't gas out at all and using 225 felt much better than going 315-405. 50-60% of max weight on accessory exercises seems about right. Program doesnt really specify this, but it feels good to me.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 08, 2009, 03:39:55 PM
Wednesday - Shoulders (kind of)

Military BB
2x10x135
2x10x205
1x5x225 just got bored at this point

CG Bench
1x20x185
1x15x225
1x10x275
1x6x315

Military DB
2x8-10x110's

Leg Ext's
3x15xstack - just needed to lube up my knees

Short workout because I will be doing heavy pressing this weekend and I am bored with the gym movements. I need a strongman day!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 09, 2009, 10:28:24 PM
Friday - Legs

Squats
1x10x135
2x6x225
1x5x315
3x2x315+blue bands
6x2x225+blue bands - took a long time to get moving fast and get my form right

Hack Squat
3x6x400

Ab/Adductor Machine
2x12xstack on each

Abs

I needed that! Should have gone much earlier.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 11, 2009, 04:51:36 PM
Sunday - Strongman Day!!! (kind of)

1st - Picked up a 400lb shield but did not walk with it to spare my knees. Picked it up very easily though.
2nd - Some log press up to 250lbs for some double and triples. Wasn't that into it.
3rd - 4 picks with 600 and 2 with 900 on the yoke. Again, saving my knees.
4th - 2, 60' trips with 265lb/hand farmers. Very light, but very easy on the joints.
5th - 270 and 310 stones. Almost passed out on these so I stopped.

Well that showed me just where I am at. My overhead has been sacrificed for my bench a bit. My grip is still pretty strong. I could walk with a 900lb yoke if I wanted to tear my knees apart. My DL is strong and fast. And I need to practice more exercises that take my wind away (like stones, front carry, and even log a bit...) Definitely could have done much more but I would be out for a week or two, so I am fine with this.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 14, 2009, 02:58:08 PM
Tuesday - Chest

Incline Bench
2x10x135
1x6x225
2x10x250
1x8x225

Flat DB Bench
2x12x115's

Pushdowns
2x10xstack

JM Presses
2x10x135

Alt DB Curls (perfect form)
1x10x45's
1x10x55's

Pec Fly Machine
2x12xstack

Felt like decent work. I think I could have gotten 275x10 for my first set but I wanted to be able to get at least two 'heavy', high rep sets in.

*A note on diet: I am still in the 285lb area but I have stopped with heavy calorie restriction. I think it has really been affecting my studies negatively. When I am hungry, I am unfocused. I am still eating clean but just more and not always at the right time. This semester is a killer and I must do whatever it takes to get through.

**I should mention that I always use different grips for each set on any bench exercise. My norm is to stay just inside shoulder width and I am trying to work my hands out farther and farther. The widest I go is index on the rings and even that feels strange to me.



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on October 14, 2009, 04:49:33 PM
looks like you have been busy!
keep it up man!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 18, 2009, 02:21:59 AM
looks like you have been busy!
keep it up man!

Yes sir! Still fat. >:(

Saturday - Deads (Coan week 4)

GM's
2x10x135

DL's
2x5x225
1x3x315
1x2x405
1x2x475
1x1x525 10 shrugs at top
1x2x565 hitched a bit, but made it
4x3x455 almost puked WTF

SLDL's
2x8x225

Rows
2x8x225

Pulldowns
2x8x250

Took a while today. I tried something different too; I did 8 'reps' of bent over row/sldl/shrug with 225lbs. What that equated to was incredible cramping of my traps!!! Really burned up my upper back and had me sweating. Worth a try if you ever find yourself wanting to change it up.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on October 20, 2009, 08:17:00 PM
Yes sir! Still fat. >:(


 ;D


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 24, 2009, 12:00:08 AM
Tuesday - Cardio

1.5 mile jog

---------------------------------------

Wednesday - Chest/Shoulders

OHP
worked up to 2x3x275

CGBP
worked up to 2x6x275

Overhead Extension
Flyes
DB bench


---------------------------------------

Thursday - Cardio

2.0 mile jog

---------------------------------------

Friday - Deads (Coan week 5)

GM's
4x5x225

SLDL
3x5x225

DL
1x2x225
1x2x315
1x2x405
3x3x495
3x3x405

Cable Rows
2x10xstack

Shrugs
3x10x405


When the girlfriend gets the boot, the cardio goes up a notch! ;)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 25, 2009, 09:11:46 PM
Sunday - Upper Body

Incline DB Press
2x10x80's
3x10x115's easy as piss. need bigger DB's

Pushdowns
3x10x110 one set reverse grip

OH DB Ext's
2x10x50's

Upright Rows
2x10x135 strict

Concentration DB Curls
2x10x40's

Machine Fly
2x10xstack

Side Lateral Machine
2x12xstack

Wow! I felt gooood tonight! I have been doing much better since I stopped drinking coffee before the gym. Still using caffeine though (no-doze).


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 26, 2009, 10:17:13 PM
Monday - Cardio

25 mins walking/jogging


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on October 29, 2009, 08:42:31 PM
Tuesday - Legs

Oly Speed Squats
3x2x225
2x2x315
7x2x365

Leg Press
3x12x600

Leg Ext's
2x15xstack

Leg Curl
3x12xstack

Ab Machine

---------------------------------------

Wednesday - Cardio

25mins jog/walk around neighborhood (140+ HR is maintained whenever I do this)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 01, 2009, 08:04:54 PM
Thursday - OFF

----------------------------------

Friday - Chest

Bench for speed
2x10x135
2x5x225
7x3x225+red band

DB Flyes
3x10x65's

Lying Incline DB Ext's
3x10x55's

Pullovers
3x10x135

Side/front lateral holds w/red bands
10sets eachx10-15sec holds

Ab work



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 02, 2009, 12:36:35 AM
Saturday - Drank like a fish

-----------------------------------

Sunday - Deadlift (Coan week 6)

Warmup on treadmill and with 135lb oly squats

DL
1x10x135
2x5x225
1x2x315
1x2x405
1x2x475
1x2x525
3x3x430

SLDL
3x5x315

DB rows
3x5x120 no rest

Arched Back GM's
1x5x225
2x5x315

Shrugs

I am so glad that I made it through this workout. Lets just say that last night did not treat me well. I'd like to forget about last night and that really helped! :D


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 06, 2009, 11:50:39 PM
Been so busy I forgot to log things. I did a bunch of cardio and a shoulder day between sunday and today, no big deal.


Friday - Deadlift (Coan week 7)

Warmup with 135 and 225 on squats, dl's, and GM's.

DL
1x5x225
1x3x315
1x2x405
1x2x475
1x2x525
1x2x555
3x3x430 DAMNIT I was supposed to do 460! >:( Went semi-heavy on SLDLs to make up.

SLDL/Shrug at top
2x5x405

GM's
2x5x315

Pulldowns (subbed for BB rows because my lats feel week)
2x5x300

Standing Crunch on Pulldown tower
2x10x190

Also did a bunch of oblique stuff with bands. That felt really good actually.

I have been making a real effort to NEVER do any touch and go reps and it has paid off really well, but these octagonal plates are really hard to do so with (almost effed my back up a few times). I am really excited to see if I can hit my goal! Only 3 weeks left. Next week may or may not be a PR if I get it, cant remember? Oh well, I will do plenty of recovery work so I am at my best.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on November 07, 2009, 12:06:14 AM
Went semi-heavy on SLDLs to make up.

SLDL/Shrug at top
2x5x405


i hate you >:(


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 07, 2009, 12:31:44 AM
i hate you >:(

Its all leverage. My big ginormous glutes counterbalance the weight. Without them I may only hit 275. :-[


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 08, 2009, 06:51:27 PM
Sunday - STRONGMAN! (I needed this)

Kept it light.....still taking it 'easy'. No need to blow out my knee or back.

One arm Oly bar Snatch
8-10 each arm w/ 100lbs
8-10 each arm w/ 120lbs

High Stones on the ring
2x1x270 to 66"
2x1x310 to 60" I nearly blacked out on EVERY rep. Apparently I was rolling it on my neck and choking myself out. ;D

Yoke
4x60'x660lbs

That was it. Messed around with some other stuff. Didn't pull out a belt or anything once today and it all felt light. It WAS light but it was as easy as ever. Thats all I can ask right now.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 19, 2009, 11:49:48 PM
The last week was totally screwed. Cant remember what I did at all. I was moving for days and then helped someone with an event they were putting on and never got around to full workouts. I have been sick as all hell for the last couple days but today I decided to just push through it....

Thursday - Deadlift (Coan week 8 )

Warmup with 135/225 on GM's, squats, and SLDL's.

DL
2x5x225
1x3x315
1x2x405
1x2x495
1x2x545
1x1.684357x585 UHG! Lost form on the second rep and bailed. >:(
3x3x425

SLDL
2x5x405

GM's
2x5x315 used belt here

Shrugs on HS Shrug Machine
2x6x630

DB Rows
2x5x140

I found a 24 Hour Fitness with ROUND PLATES and 140LB DUMBBELLS!!!! Its like 5 mins from my new place.

I have not lifted with real plates in I dont know how long. It felt GREAT! No strange liftoffs, perfect placement, and all around much better lifting.

Happy with tonight especially with my head floating with OTC meds.  :)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on November 20, 2009, 12:16:29 AM

1x1.684357x585 UHG! Lost form on the second rep and bailed. >:(


I found a 24 Hour Fitness with ROUND PLATES and 140LB DUMBBELLS!!!! Its like 5 mins from my new place.
I have not lifted with real plates in I dont know how long. It felt GREAT! No strange liftoffs, perfect placement, and all around much better lifting.

seems close enough to 2 that you could round it off.

i can not wait to move in the new year and look for a new gym so i can work out with real weights and not the play things the Y has.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 20, 2009, 12:22:58 AM
seems close enough to 2 that you could round it off.

i can not wait to move in the new year and look for a new gym so i can work out with real weights and not the play things the Y has.

It actually make a lot more difference than I thought it would to have round plates. The confidence that it will not roll away as you pull is enough to bring up your lifts.

If you say I can round it up, it shall be done. Why not make it 5 reps while Im at it?


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on November 20, 2009, 01:58:18 AM

If you say I can round it up, it shall be done. Why not make it 5 reps while Im at it?

well now your taking your getbig liberities to G&O board status!

1.6 - easily means 2 ;)


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 23, 2009, 09:38:50 PM
Sunday - Strongman!

Farmers
3x60'x260/hand

Yoke
2x60'x700 one beltless just to see how it is.

Stones over 58" bar
1x5x270
1x2x330 once again blacking out a bit, but not as bad.

That was about it. Threw a massive knot in my back that will not go away, awesome. Everything felt fairly easy. Next week we go heavy(er).

Hope my knees will hold up. They have been tolerable thus far.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 28, 2009, 01:39:18 AM
Tuesday - Shoulders/Chest

Military DB's
1x20x45's
1x10x75's
1x10x95's
2x5x120's should have gone to 110's first cause this felt HEAVY

Incline DB's
1x1x140's I just had to try it but my shoulder wasn't as enthusiastic so I went to...

Incline Bench
2x10x225
1x6x275 my triceps were too pumped to move, WTF?

Pushdowns
3x10x120

Maybe some side delts and abs? I cant really remember. Oh well. I really need to switch up my upper body shit cause I'm getting bored.

--------------------------------------------

Friday - Deadlifts (Coan week 9)

Warm up
2x10x135 each Squats and GM's.
2x5x225 each "  "

DL's
2x2x225
1x2x315
1x2x405
1x2x495
1x2x565
1xmissx605
1x1x605 PR! I have never attempted over 600 from the floor.
2x3x445 sooo fast and easy

SLDL
2x5x405

Shrugs
2x10x495 switch grip

Standing Crunches on pulldown tower
1x10x120
1x10x150
1x6x170

FUCK YEAH! I belted up and even hitched a bit but who fucking cares? I'm not sure if I can hit the 615 next week but I am going to do everything I can to make it happen. The weight just blew off the floor, but once I get just below my knee I slow down a ton. God damn it feels nice to hit a PR, I almost forgot what it was like.  :P


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on November 29, 2009, 10:40:04 PM
Sunday - STRONGMAN!!!

Just two events today, aside from warmup and effin around.

Frame Carry
2x60'x500lbs
1x15'x700lbs PR! I was SO excited to get this. It is the frame that the pros used in Venice Beach just a week or two ago. The handles are so wide that it makes the grip extremely hard for anyone.

Stones over 58" bar
1x3x270
1x5x310 PR finally feeling okay with the stones again, no passing out. Rested well between the last two reps. 60 sec time limit would not apply.  ;)

I could have pulled the frame again and gone further, but my knees were not liking it so I cut out so I could do stones. Just deadlifting that frame is a bitch. I couldn't get it until I just fully committed. It was literally a 10 second pull.

I love this sport! 8)



Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: 11venthhour on November 30, 2009, 07:56:43 AM


1x1x605 PR! I have never attempted over 600 from the floor.


good job man!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on December 02, 2009, 12:37:16 AM
good job man!

Thanks! 8)

Tuesday - Overhead Speed Work

Strict Overhead
2x10x135
1x8x185
7x3x155 juggling grips

Upright Rows
3x10x155

DB Laterals
2x8x60's

Front Raises
2x8-10x70's

Wide Pulldowns
3x10x250 forearms were so pumped that I actually let the bar slip on the last rep.

Pushdowns
1x10x120
1x8x140

Dips
2x10xbw

I almost couldnt close my hands by the end of the workout, my forearms were so pumped. It was painful at times. Otherwise, decent workout all things considered.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on December 04, 2009, 04:30:02 PM
Went in and did a ton of work with 135 on the bar on Thursday night. Just hangcleans, ohp, squats, gm's, etc.... Did everything by 20 reps a set and for a half hour straight. Went home and did a lot of stretching and rolling because my low back is feeling like junk! Gotta try the 615 pull this weekend though!


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on December 05, 2009, 12:41:26 AM
Friday - Deadlift (Coan week 10 finale!)

Small warmup with 135.

DL
3x3x225
1x2x315
1x2x405
1x2x495
1x1x545 felt waaayy too heavy
1x1x575 w/ belt - went up easy
2x0x615 Stalled at the knee! DAMN! It came up FAST and boom! I was out...twice.
1x8x500 PR? I was angry and still had some steam so why not?

It must have been all the strongman training last week. I did way too much because I was excited about hitting the DL PR a couple days earlier. Well, too bad, but I honestly think I could have gotten it if not for over-training and under-sleeping. Diet has been great and I feel solid in the gym all around. 

Going to write a review and suggest some tips for this modified Coan plan.


Title: Re: Injuries and why NOT to work through them (starts pg 11)
Post by: Stubborn on December 05, 2009, 01:49:52 AM
Coan/Phillipi Deadlift Program REVIEW

Let me start out by saying that this is a solid foundation for a program, but it needs modification for the natural lifter who can barely find time to hit the gym 4 times a week anyway (like most people). The volume is a bit much, but the theory is great; slow progression over 10 weeks and speed work accompanied by pertinent accessories with some heavy lifting.

The idea of working up to a high percentage for a couple sets and then doing your speed work is so logical and effective that you will wonder why you never did it before. I have done this with my overhead work in the past and received great results, but never applied it much to the lower body. The drop in weight within a workout does a few things: 1) it raises confidence and thereby focus, 2) makes speed weight feel much easier, 3) speed work doubles as recovery exercise for the heavy lifts. Most people just lift heavy and go straight to accessories afterward, but would you just stop in the middle of a high intensity run and just sit down or go straight to stretching? No, you cool down first. Same basic idea, but applied in a more appropriate manner for powerlifting.

So heres how my program looked with a goal of 615lbs raw:

*Light warmup before ALL workouts, working up to heaviest weight*

Week 1

Deadlift (75%): 1x2 @ 460 lbs
Speed deadlift (60%): 8x3 @ 370 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 2

Deadlift (80%): 1x2 @ 490 lbs
Speed deadlift (65%): 8x3 @ 400 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 3

Deadlift (85%): 1x2 @ 525 lbs
Speed deadlift (70%): 6x3 @ 430 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 4

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 5x3 @ 460 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 5

Deadlift (80%): 3x3 @ 490 lbs
Speed deadlift (65%): 3x3 @ 400 lbs (120 sec rest b/w sets)
Power shrugs (with DL weight): 3x5
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 525 lbs
Speed deadlift (70%): 3x3 @ 430 lbs (120 sec rest b/w sets)
Power shrugs: 3x5
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 3x3 @ 460 lbs (120 sec rest b/w sets)
Power shrugs: 2x5 
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 585 lbs
Speed deadlift (70%): 3x3 @ 430 lbs (120 sec rest b/w sets)
Power shrugs (with DL weight): 2x5
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 600 lbs
Speed deadlift (70%): 2x3 @ 430 lbs (rest as needed b/w sets)
Power shrugs: 2x5
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 615 lbs
Speed deadlift (60%): 2x3 @ 370 lbs (rest as needed b/w sets)


This is not what you will get if you enter your info into the Coan/Phillipi program calculator, because I have tried it before and it was just too much work. I could get it done, but was still recovering a week later from it. I followed this almost exactly. The only thing I didn't pay attention to was rest times and sometimes I switched an exercise for something very similar. Sometimes I went faster and sometimes I went much slower. It just all depends on how you feel that day. Also, you will notice that the accessories have no weights by them. I just used the most weight I could to get through the accessory work without puking, haha. Early in the program I used 225-315 on any given accessory, later I got up to 405 on some. Just depends on the total reps and sets and what you know you can do.

Even this modified program has limitations. You must set a reasonable goal for yourself from the beginning. You may want to underestimate your max by 20lbs and set your desired max around 5-8% over your old max. Ex - Actual current max=405 x 1.05 = ~425lbs. Start the program assuming you have a 385 max, so that the build up is a little more friendly. If you get the 5% (425) then try 8% (call it 435) right after. To add even 20lbs to your max in 10 weeks is very very good! We all want to see an extra plate on each side but this is very unrealistic.

A program is only there to keep you on track, but you must decide if the goal is truly attainable. The first time I ran through this program I expected FAR too much and ended up burning out before I even hit my old max weight.

This program can also be applied to upper body and leg work with some minor tweaks. I will be trying it as a squat program next I believe.

So use my 'template' and record what you have been doing because when you look back you will be able to pinpoint what went wrong. I will definitely be using this program again once I experiment with some other things.

Good luck!


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on December 06, 2009, 04:16:55 PM
Sunday - STRONGMAN

Block Pressing
2x1x230lbs

Yoke
2x60'x660

Frame Hold
1x20secx600
1x35secx600 could have gotten 10 more seconds but it was all I needed to 'win'.

Stones
265x3
265x3, 330x2

Reverse Hypers
2x10x180?

Nice deload-ish day. Will deload a bit more this week and get back to some heavy squat and overhead presses, knees permitting.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on December 14, 2009, 02:28:56 AM
Tuesday - Overhead work

Push press (minimal drive, no dip)
2x10x135
1x8x185
2x5x225
1x5x275 stopped because of left knee. It was filled with fluid like I havent seen before. Weird.
2x10x225

Military DB's
3x10x85's

Pushdowns
3x10x150 on pulldown tower

Some curls and front delts? Cant remember...

---------------------------------------------

Friday off. Saturday was a ton of light strongman stuff.

Sunday - Squats

Raw Squats
1x10x135
2x8x225
1x3x315
1x3x365
1x3x415
1x2x465 trying out how the Coan DL program will work with squats. Based on this I will change some things.
10x2x315 started with 365 but wasnt too fast. 315 was good. Varying stances each set too.

Leg Press
2x8x600?

Hyper Ext's
2x8x180lbs just held 4 plates

Pulldown Tower Crunch
3x10x170

The coan program will work, I think. Just need to decide what the best accessories will be. Also should be doing speed squats off a box (12" box for first 4 weeks and a ~16" up to week 8 ). This was just a test because I wont be in the gym much next week anyway.

Knees felt ok though. Rehbands are my savior! Time to do some rolling.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on December 22, 2009, 11:25:10 PM
Haven't been on a regular schedule for the last week.

Highlights were 425x5 squat just to test the knee (very tender), and 315x2 Push Press....again to test the knee. OUCH.

Got some good advice on my squat 'form'. Going to be working on that a lot in coming weeks.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on December 29, 2009, 11:35:48 PM
Ohhhh.....lets see...

Been back doing some labor intensive work, so I am adjusting. Only got in twice this week.

Saturday - Lower Body

Rack DL's (just below the knee - sticking point)
1x5x225, 315, 405, & 495
1x3x585
1x3x675
6x0x765 kept stalling at mid thigh
1x2x725 Rep PR?

SLDL's
3x8x405

Underhand Pulldowns
2x10x250

Seated Rows
2x10xstack (300?)

Abs....

-------------------------------------------

Monday - Upper Body

Incline Bench
1x10x135
1x10x225 when will I learn? 90lb jumps at 10 reps are not conducive to power.
1x5x275
1x2x295
1x5x275
7x3x205 speed work - juggling grips

Flat DB Bench
2x8x120's  :P

HOIST Dip Machine (holy christ I have never experience such a machine!)
4x8xstack (plus my 285lbs) anyone else used this equipment?

Pushdowns
3x8x120

Cable Pullover
3x8x150?

Concentration DB Curl
2x8x60's

Alt DB curl
2x10x70's

HOIST ab machines.....JEBUS! I love this hoist equipment. It makes you lift your weight PLUS the stack. Great stuff!

Also went on a HOIST chest press that stretched the HELL outta me and now my rarely used pecs are sore as shit! I kept cramping up all day and that has NEVER happened in my pecs before. WOOOO!


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on January 11, 2010, 07:58:43 PM
Haven't had time to post at all lately and my workouts have been all over the place. Trying to get SOME normalcy back.

HERE WE GO AGAIN.....

New goal=635lbs@lesser BW

Week 1

Deadlift (75%): 1x2 @ 475 lbs
Speed deadlift (60%): 8x3 @ 380 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 2

Deadlift (80%): 1x2 @ 510 lbs
Speed deadlift (65%): 8x3 @ 415 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 3

Deadlift (85%): 1x2 @ 540 lbs
Speed deadlift (70%): 6x3 @ 445 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 4

Deadlift (90%): 1x2 @ 570 lbs
Speed deadlift (75%): 5x3 @ 475 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 5

Deadlift (80%): 3x3 @ 510 lbs
Speed deadlift (65%): 3x3 @ 415 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 350 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 540 lbs
Speed deadlift (70%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Power shrugs: 3x5
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 570 lbs
Speed deadlift (75%): 3x3 @ 475 lbs (120 sec rest b/w sets)
Power shrugs: 2x5 
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 605 lbs
Speed deadlift (70%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 620 lbs
Speed deadlift (70%): 2x3 @ 430 lbs (rest as needed b/w sets)
Power shrugs: 2x5
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 635 lbs
Speed deadlift (60%): 2x3 @ 370 lbs (rest as needed b/w sets)


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on January 14, 2010, 10:47:43 PM
Thursday - Squat Jan 7th

Raw Oly Squat
Worked up to 1x2x395 (75%?)

Box Squat (parallel)
8x2x315
2x2x405 just had too much energy

Abs....accessories....mi ld cardio

----------------------------

Saturday - Strongman

Squat warmup
Multiple sets of 225lbs for varied reps and different foot positions.

Log Press
2x6x180
2x5x210
1x6x235
1x5x265 stopped to save my knee; definitely had 10 reps in me and could have gone 300+ otherwise

Stones
Worked up to a 350lb stone

----------------------------

Monday - Deads (My Coan program - week 1)

GM's
2x10x225

DL
1x8x225
1x4x315
1x2x405
1x2x475 FAST!
8x3x385

SLDL
2x8x315?

Pulldown Underhand
2x8x300

Rows
2x8x300

Abs....


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: 11venthhour on January 15, 2010, 09:45:36 PM
look at you staying injury free!


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on January 16, 2010, 10:49:34 PM
look at you staying injury free!

I'm learning....and you're trying to jinx me! :o


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on January 18, 2010, 10:31:27 PM
Thursday - Shoulders

Trying a Coan DL-like shoulder routine

Standing OHP
2x10x135
2x6x185
2x3x225
1x2x265 Piss easy....
8x3x205+red bands (rough as hell)

Wide Pulldowns
2x8x300

Side Lateral Machine
2x12xstack

CG Bench
2x8x265

Dips
2x8xbw+60lbs~

---------------------------------

Took Saturday off - not by choice (12hrs of hard labor)

---------------------------------

Monday - Coan DL (Week 2)

GM's
1x12x135
2x8x225

Deads
2x5x225
2x2x315
1x2x405
1x2x510
8x3x415 SPENT! Fast nonetheless

SLDL
2x8x315

Cable Rows
2x8x300

Underhand Pulldowns
2x8x285

This was a true test of my perseverance. I was totally dead tired, but made it through.
Tried "proper form" on my DL, but I just cannot drag the bar up my shins. It kills my power....and hurt my back. Sticking with MY style.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on January 25, 2010, 10:58:36 PM
Cant even remember what I did last week....thats bad. Good to be busy though!

Was flying, driving, and lifting all weekend with barely any sleep. Thought I wouldn't be worth a shit at the gym...I was half right:

Monday - DL (Coan week 3)

GM's
2x8x225

Deads
2x5x225 (couple of cleans too)
1x3x315
2x2x405
1x2x475
1x2x545 core was fried so I threw on the belt here
4x3x445 had to drop 2 sets, had to.

SLDL
2x8x405

Underhand Pulldowns
2x8x255

Row Machine
2x8xstack (neutral grip)


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on January 28, 2010, 03:07:19 PM
Wednesday - OHP (experiment week 2)

OHP (semistrict)
2x10x135
1x6x185
2x5x225
1x2x285
4x3x225 fast as possible (jerk)

Seated DB Press (speed)
3x3x110's last rep was not so fast ;)

Wide Pulldowns
2x8x255

Pushdowns
2x8x200 w/ rope

CG Bench
1x10x225
1x8x275....dead

Felt good! Hope I can get to where I want to be in 8 weeks.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on January 31, 2010, 03:03:25 AM
Supposed to train events today, but had to work.

Saturday - Legs

Box Squats 2-3"below parallel
several variations of the squat done with 225 to warm up
2x2x225
2x2x315
2x2x365
3x2x405
2x2x315

Leg Press
3x8x600ish

Leg Ext's
2x8xstack

Quick and easy. Havent squatted in a while so I thought I would once again test the knees. Used the belt on a few sets and wore my oly shoes the whole time. I think they put me in far better position and they are SOLID on the ground. I will keep them!

Need to get back to heavy sets (545x5-6) and see how much it affects my DL. Usually does so negatively. Hope I can get it figured out though.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on February 01, 2010, 10:46:31 PM
Monday - OHP (exp week 3)

Push Press
1x???xbar
2x10x135
1x6x185
2x5x225
1x2x275 FLEW!
1x2x300 Snapped it straight out!!  :o
6x3x245 easy as all hell

CG Incline
2x8x225 must have been more spent than I though...rough

Wide Pulldowns
2x8x285

Dips w/ band over neck
3x8

Side Lateral Machine
2x12xstack

WOOOO!!! Felt SO good! The oly shoes are saving my knees...thank goodness. I can get enough drive without popping at the knees...perfect!


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on February 03, 2010, 11:23:06 PM
Wednesday - Deadlift (Coan week 4)

All RAW, btw...

GM's
2x10x135
2x8x225 felt SO nice on my aching back...seriously

DL
2x3x225
1x3x315
1x2x405
1x2x495
1x2x570 really battled these up but made damn sure to start from a DEAD stop!
5x3x475 again, just excruciating...NO GAS IN THE TANK AFTER THIS

SLDL
2x8x315

Underhand Pulldowns
2x8x255

One arm DB rows
2x8x120's

What a miserable fucken day at the gym. Just glad I got through it! Running off about 10 hours of sleep (total) over the last 3-4 days.

Melatonin is in order...

OH! I forgot to mention that I am officially under 280lbs now. 278lbs first thing in the morning....as much as 290 at night.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on February 07, 2010, 02:59:08 PM
Saturday - Legs/Abs

Box Squats (parallel)
1x10x135
2x6x225
3x2x315
3x2x405
3x2x495 used belt on these 3 sets
2x2x405

Leg Ext's
2x???xstack

Hoist Ab machine
3x10x2/3 stack

Rope Crunches
3x10x160

DB Oblique
2x15-20x120's

Low back was toast before I even started (for no good reason). Decided I have been neglecting abs, so I hit them a bit instead.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on February 08, 2010, 11:25:50 PM
Monday - OHP (experiment week 4)

Push Press
2x10x135
1x6x185
1x5x225
1x3x275
1x2x320 PR!
1x1x320 felt that one of the lockouts wasn't satisfactory, so I did an extra
5x3x265 easy...just plain easy

Wide Pulldowns
2x8x270

Pushdowns
2x8x130

DB overhead ext's
2x8x50's

Hammer Curls
1x10x90's

Side delt machine
2x10xstack

Everything felt heavy tonight. Made it through though. Good to get a PR!


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on February 15, 2010, 11:11:07 PM
Saturday - Legs (sorta)

GM's off of pins
2x6x225
3x5x315
1x3x365
2x5x405

Leg Press
2x10x600
1x20x600

Abs and leg ext's

-----------------------------------

Monday - OHP (experiment week 8 )

OHP
2x10x135 changing grips and strictness throughout
2x5x185 " "
2x5x225 " "
1x4x275
1x2x315 flew up but the lockouts were difficult
1xmissx335 Tried 3 times here. First was ~ok~ but the lockout wasnt sufficient. Felt heavy as hell!
and again...miss@335
1x3x315 again with the lockout trouble
4x3x265 easy as hell....ugh

Pushdowns (strict and slow)
3x8x130

Military DB's
2x8x100's

Dips
failure by 10 reps, not sure of weight

Abs

I know a couple things I did wrong here. 1) Experimented with wider grip on heavier sets because I felt weak tonight. 2) Put too much effort into the warmup sets. I was just very amped up and ended up blowing it....

This is what a log is for though; to pinpoint the mistakes and make it better next time.  :P


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on February 18, 2010, 10:37:41 PM
Wednesday - Deads (Coan week 6)

Forgot to list last weeks DL session, but it went as planned so....

GM
2x10x135
2x8x225 slow and strict

DL
1x5x225
1x4x315
1x2x385
1x2x455
1x2x545 This sucked! NO energy....getting sick I think.
3x3x445 Slow and agonizing from here on out

BB Rows
3x5x315

SLDL
2x5x315

Forearm work (grip felt weak)

So I am actually coming down with a cold. Couldnt figure out why I had ZERO gas in the tank last night....guess thats it. :P


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on February 21, 2010, 12:56:11 AM
Saturday - Squats

Squats (raw)
2x10x135
1x8x185
1x27x270 PR Never tried this before but it was a special occasion. Could have gotten as many as 35 if I wanted to puke all over. 27 was the goal.

Leg Ext's
3x12xstack

GHR
2x5xBW tried another set and threw a huge cramp in my leg! Stretched for 5 mins or so and called it a day.

Oh and SOME Abs.


Title: Re: Coan Deadlift Program RESULTS (page 18)
Post by: Stubborn on May 03, 2010, 07:33:22 PM
Its been a couple months since logging anything, but I have hit a few PR's....

-655lb raw DL
-Push Press 315x5
-625 raw parallel box squat
-500x14 axle DL

I think thats it. Training has been good but diet is awful as of late. Back to 295lbs. Now that I have a break between competitions I will be cutting a bit. That is all.