Prep for - nothing, really.

[davie]

Hey zack, good work bro, your log is great. So are you managing to move up weight classes right now?

Davie

[Zach Trowbridge]

Hey zack, good work bro, your log is great. So are you managing to move up weight classes right now?

Davie

So far, so good.

Friday's squats:

[Zach Trowbridge]

DE Bench

Bench Press
2x45x10
95x5
135x5
185x5
205x3

Manpon Press
135x3
4x155x3
2x165x3

Standing Behind-Neck Press
3x65x10

1-Arm Pressdown
3x25x8

Tried something a little bit different, almost a combo rep day and DE day.  I have a tendency to be slow my first few speed sets anyway so working up to a good triple and then going back down didn't seem to hurt my bar speed any, and I got some extra work in.

Also did some old-fashioned behind-neck presses with the bar coming all the way down to where I'd rack it for a squat.  Felt great, didn't use any leg drive and the weight was pretty damn light, but I can see these working themselves in more often.

[thewickedtruth]

looking good man! squat TECHNIQUE needs some work but strong shit for sure! Awesome progress you've been making man.

[Zach Trowbridge]

Thanks. I'm working a lot on glutes, abs and low back to fix my issue with falling inward in the hole, and training with some 900 and 1000lb squatters will sure help with the technical stuff.

[Zach Trowbridge]

ME Deadlift (Week 1/10 Coan deadlift program)

Deadlift
135x3 conventional
135x3 sumo
185x3 conventional
185x3 sumo
225x3 conventional
225x3 sumo
275x3 conventional
275x1 sumo
300x2 conventional
8x240x3 conventional

Accessory Circuit (90 second rest btw exercises, 2-3 minutes btw circuits)

SLDL
3x185x8

Barbell Row
3x135x8

Underhand Pulldown
3x130x8

Arch-Back Good Morning
3x95x8

The goal is to hit 400 in the next 10 weeks, starting at 352. The whole program can be viewed here: http://www.tsampa.org/training/scripts/coan_phillipi_deadlift/?curmax=352&targetmax=400&type=lbs&submit=Calculate

All I know is I'm tired as shit right now. 29 sets in a little over an hour, 20 of which were deadlift variations. Fuck.

[Zach Trowbridge]

[Zach Trowbridge]

ME Bench kind of

Standing Strict Behind-Neck Press
2x45x10
65x5
85x3
100x3
110x3
120x2
2x95x5

Crazy Bell Press
5x115(50+20+bar)x10

Incline Patterson Press
55x10
55x8
55x6

Face Pull
2x70x12

3-Way Dumbbell Raise
10x10
10x8

Did some overhead pressing to accommodate my strongman training partner - he's good about letting me pick mostly bench work for our ME so doing some OHP every few weeks doesn't hurt.

[Zach Trowbridge]

Yesterday's video:

[Zach Trowbridge]

Saturday - DE Squat

Box Squat to Foam
2x45x5
95x5
135x2
185x2
185x2
225x2
(suit bottoms on)
275x0
275x1
(straps up)
305x1

GHR
2xBWx10
2 minis x10
3 minis x5

Bench Situps
3xBWx12

Pulldown Abs
4 sets

Mini Band Knee-aparts
3 sets

Decent day, still fixing some squat technique issues, and we figured out shortly before my last set that I was sinking about 2 inches below parallel. We raised it for the 305 and it made a big difference. I do fall forward quite a bit on the heavier shit so I need to step up my lower back/abs/glute work.

Sunday - DE Bench

Bench Press
45x10
95x5
135x5
185x3
205x2

DE Bench w/ minis
6x135x3

DB Floor Press
2x60x15

Incline Tate Press
4x30x15

Hammer Curl
2x40x10

Also found time to fuck up a lift-off for Mark. Thought I heard 3-man lift when it was a 1-man. I think I need hearing aids or learn to lip-read.

I also have some tendonitis in my right elbow that runs down my forearm and makes pressing not super pleasant. The weird thing is it doesn't bother me much on ME days, but it aggravates me on DE bench days. I'm wondering if it's because DE bench falls the day after squats and ME falls after a day off so it has time to recover. Going to order one of the Metal forearm wraps because I tried using a wrist wrap on it yesterday and that seemed to help a bit.

Monday - Some bench accessory:

Close-Grip Throat Press
45x10
95x10
3x115x8

Dumbbell Flye
2x20x20

Kneeling "Serial Killer"
2x monster mini x20
light x10

[Zach Trowbridge]

ME Deadlift (week 2/10 Coan program)

Deadlift
135x3 sumo
185x3 conv
225x3 sumo
275x1 conv
320x2 conv (w/ belt)
8x260x3 conv

Accessory Circuit (90 sec btw exercises, 2-3 min btw circuits)

SLDL
3x225x8

Barbell Row
3x145x8

Reverse Pulldown
3x140x8

Arch-Back Good Morning
3x115x8

Got some good work in today, 320x2 felt pretty easy, only problem was we have multi-sided plates and they started rolling from me before the second rep so I pulled with the bar farther away than I wanted, but it was still a solid lift. Also slowly bumping up the poundage on the accessory stuff - I want to make sure I'm getting 8 reps on everything all the way through. Tomorrow I'll probably just do some grip, abs and sit in the hot tub for half an hour for recovery.

[Zach Trowbridge]

[Zach Trowbridge]

ME Bench

Full-range bench warmup
2x45x10
95x5
135x5

Reverse band w/ greens
225x5
275x3
295x3
305x3 PR
2x275x5

Close-Grip 1-board
135x10
155x10
2x185x4

Reverse band pulldown w/ doubled minis
4x15

315 was my PR for a single, so hitting 305 for a triple is definitely a little PR.  Nothing big but I'll take whatever I can get.

[Zach Trowbridge]

[Zach Trowbridge]

Extra bench accessory:

Rolling DB Extension superset w/ rope pressdown
25x12/20x12
2x25x10/2x20x10

Seated DB Clean
3x10x20

Countdown Barbell Curl
10 reps, rest for 10 sec, 9 reps, rest for 9 sec... down to 1 rep - 1 set x45lbs (bicep work bores the shit out of me, this makes it go faster)

[Zach Trowbridge]

DE Squat/DL

Sumo DL
6x135x3

SSB Box Squat (~14" box)
60x5
110x2
2x140x2
2x140x2 w/ 1 chain/side
2x140x2 w/ 2 chains/side

Kneeling Jump Squat
2xBWx2
4x55x2

Reverse hyper w long strap
4x90x8

Foam roller abs
4 sets

Lots of technique practice on the sumo dl, my flexibility blows and I'm not getting down nearly low enough.  Also, kudos to Matt for calling me out on being a little bitch for trying to use the fact that I'm going heavy on deadlifts on Tuesdays as a reason to not work them on Saturdays as well.  This logically explains why I suck - too much doing what I like and not enough struggling with what I suck at.  This will change.

[splinterhands]

A lot of good reading there Zack.

[Zach Trowbridge]

A lot of good reading there Zack.

Thanks dude.

Sunday - DE Bench

Floor Press
45x10
95x5
135x5
3x185x4

Speed Bench
2x135x3
2x145x3
2x155x3

Incline Tate Press
2x35x15
2x45x6

1-arm Side Laterals
3x25x10

Behind-Neck Pulldown
2x70x15
2x85x12

The benches at calfit are about 6 inches wide and impossible to stay balanced on, and I got to see some interesting bench form from the three teenagers benching next to me.

[Zach Trowbridge]

ME Deadlift (Week 3/10 of the Coan program)

Deadlift
135x3 sumo
185x3 conv
225x3 sumo
275x1 conv
315x1 conv
340x2 conv w/ belt PR
6x280x3

Accessory Circuit (90 sec btw exercises, 2-3 min btw circuits)

Extra-wide Sumo SLDL
3x185x8

Barbell Row
3x145x8

Underhand Pulldown
3x150x8

Sumo Arch-Back GM
3x135x8

Holy fuck, this was a hard workout.  Next week the intensity goes up a little bit again and then drops down a bit, and it'll be the last week of the accessory circuits.  Still happy that I got a PR and that my form didn't go to complete shit on it either.

[Zach Trowbridge]

[ripitupbaby]

Good stuff Zach!   

[splinterhands]

Good luck with the Coan deadlift program.  I made it to week 3, tweaked my back and gave it up.  Once I get out of my current "maxing out" every workout, I think I'll go back to that program. 

Good video's too and nice comment at the end.

[Zach Trowbridge]

Good luck with the Coan deadlift program.  I made it to week 3, tweaked my back and gave it up.  Once I get out of my current "maxing out" every workout, I think I'll go back to that program. 

Good video's too and nice comment at the end.

It's definitely something that I would only go through once a year, twice max.  I've been pretty liberal with foam rolling, stretching, hot tub, etc. the day or two after each deadlift workout, which I think is helping keep overtraining at bay.  I'm also using the 4th week and the 10th week as deload weeks for my bench and squat so that I can focus on not missing numbers on deadlift days.

And if you think the comments on the video are funny, you should have seen the shit we were saying by the time the third round was done.

[Zach Trowbridge]

Thursday - ME bench

Close-grip bench
3x45x10
95x5
135x5
185x3
205x3ish (spotter touched early halfway through 2nd rep) (PR kinda)
2x185x5
135x15

Incline DB press
2x65x8
65x7

Band-assisted pullup ss w/ high-rep pressdown
2x light x10/2x20x25
Light x 8/20x25

Right forearm pain is still pretty bad even with me wrapping it constantly. Today was the first time it happened on a pull - it made me stop early on pullups. This is less than exciting.

[Zach Trowbridge]

DE Squat/DL

Was planning on squatting at ST but I've had a lot of personal shit come to a head in the last couple days and I needed something to de-stress, and it was either a workout or a bottle.  I know how I am when I drink to de-stress so I figured the workout would be better.  Worked out alone with headphones and didn't talk to anyone for about 2 hours.  It helped, a little.

14" Box Squat
45x10
95x2
2x135x2
3x185x2
2x225x2

Free Squat
185x2
205x2
225x1 (loose knee wraps)
245x1 (tighter wraps, no belt)

Sumo Deadlift
135x3
5x225x1

Sled High Stepping
10x100'
2x20x100'

Couldn't tell you much else about the workout, I probably wouldn't remember the weights if I hadn't written them down.