Author Topic: Prep for - nothing, really. (Read 175046 times)

Zach Trowbridge · « **Reply #400 on:** July 02, 2009, 01:45:51 PM »

The head coming up is kind of a natural thing, but it's something that Mark Bell does and a lot of his guys at Supertraining do, it seems to help "pop" the weight up off the chest.

ME Bench

Illegal Wide Bench Press (thumb width outside ring)
45x20
95x10
135x5
185x5
195x3
205x3 (20lb PR)

Close-Grip Military Press
3x95x8

1-Arm DB Extension
4x25x10

superset with

Dumbbell Curl
4x25x10

Band Pulldown Abs
minis x20
2x monster minis x20

No workout partner so I kept the reps higher. I do think there's some inconsistency between the cheap commercial bars we have here and a regulation IPF bar, thumb width outside rings didn't seem to be very wide but I didn't want to get much wider than that without a spotter. I should measure the distance between rings, isn't it 81cm between rings on a Texas Power Bar?

Overload · « **Reply #401 on:** July 03, 2009, 01:18:03 AM »

I don't know the width off hand but i know the bars at most commercial gyms are definitely narrower than competition bars. I believe it's a 1-2" difference.

Zach Trowbridge · « **Reply #402 on:** July 03, 2009, 01:22:30 PM »

DE Squat

14" Box Squat
45x10
95x5
135x2
155x2
6x185x2

Free Squat
2x185x5
2x205x3

1-Arm Dumbbell Swing
2x60x10

Chaos Shrug
25x12
35x12
50x12

Standing Rope Row
3x60x15

Free squats felt good bringing my stance in a little. It also helps to not fight the negative as much as I had been doing, I was getting pretty much no rebound out of the hole. Got some video, it looks like they were decent squats, I was conservative with weight and reps because I had no workout partner today again and I don't trust most of the gym members to spot me.

Zach Trowbridge · « **Reply #403 on:** July 06, 2009, 10:18:22 AM »

Thursday:

Friday:

Zach Trowbridge · « **Reply #404 on:** July 06, 2009, 01:35:53 PM »

DE Bench

Close-Grip Bench
45x10
95x5
135x5
165x5
185x5
205x2

Speed Bench
3x165x3 (not so speedy)

Double Grappler Press
35x15
50x10
75x5

CV Pulldown
3x55x15

Skullcrusher to chin
45x10
2x65x10
2x75x10

Fun shit today, bench sucked up and down but the grappler presses are cool as shit. Training is pretty much the same old shit right now, but weights are moving up so I'm fine with the repetition. And strangely enough I'm down a couple pounds from the holiday weekend, how the hell that happened I have no idea.

Zach Trowbridge · « **Reply #405 on:** July 07, 2009, 01:45:02 PM »

ME Deadlift

135x5
185x3
225x3
275x1
330x2
3x275x3

Power Shrug
2x245x5

SLDL
2x245x5

Barbell Row
2x185x5

Reverse Pulldown
2x170x5

Arch-Back Good Morning
2x155x5

Zach Trowbridge · « **Reply #406 on:** July 10, 2009, 07:50:15 AM »

Thursday - ME Bench

Full range warmup
45x10
95x6
135x5
185x3

3-Board
185x5
205x5
225x3
245x1
185x8 close-grip

Grappler Floor Press
35x10
45x5
35x10

Grappler Row
50x8
2x35x12

Double Landmine
3x bar x10

Zach Trowbridge · « **Reply #407 on:** July 10, 2009, 08:21:29 AM »

Got off work early last night so I swung by SuperTraining for a few hours to help spot and load. Looks like I'll only be working out at Gold's 1-2 times a week now, the rest of the time I'll be at ST.

Had a client cancel last-minute this morning so I did some extra bench accessory, took about 10 minutes:

45-degree Incline DB Press
2x40x15

Grappler Flye
2x bar x10

Rolling DB Extension
2x35x12

Most of the Grappler shit I've been doing this week is ripped off from this video:

We don't have the actual Grappler so we just wedge a couple of bars in the back of a shoulder press rack and do it that way. Works fine for the time being.

Zach Trowbridge · « **Reply #408 on:** July 13, 2009, 07:57:41 AM »

Saturday - DE squat @Supertraining

SSB box squat w/ chains
60x10
110x5
2x150x2
2x150 + 2 chains/side x2
6x150 + 3 chains/side x2
1x150 + 4 chains/side x2

Free squat
135x8
Stopped - terrible idea after using the ssb

GHR
3x8

superset w/
Face pulls
3x50x15

Nothing even close to speed work happened Saturday - between chains and the safety bar I think I hit everything I'm shitty at.

Zach Trowbridge · « **Reply #409 on:** July 13, 2009, 02:02:21 PM »

RE Bench

Full-range warmup
45x10
95x10
135x5
185x5

DB Floor Press
4x70x12

Blast Strap Tricep Extension ss/ with Blast Strap Row
3x10/3x10

More Blast Strap Tricep Extension ss/ with Blast Strap Bicep Curl
3x10/3x10

Even More Blast Strap Tricep Extension ss/ with Blast Strap Reverse Flye
3x10/3x10

Couldn't get access to the power rack, and I won't go over 185 in the bench stations we have here because the j-hooks on them are about 3" deep, literally. I'd need another 5" on my arms to take it out of the hooks without completely fucking up my setup. I had to gangsta it and do all my warmups with my feet on the bench.

I also saw an incredible superset of 1-leg leg presses with a Bosu ball in between the platform and a guy's foot and standing, 1-leg military presses. This must be the key to huuuuuge quads.

ripitupbaby · « **Reply #410 on:** July 14, 2009, 07:46:15 AM »

Quote from: Zach Trowbridge on July 13, 2009, 02:02:21 PM

I also saw an incredible superset of 1-leg leg presses with a Bosu ball in between the platform and a guy's foot and standing, 1-leg military presses. This must be the key to huuuuuge quads.

Zach Trowbridge · « **Reply #411 on:** July 14, 2009, 03:05:38 PM »

ME Deadlift

135x5
185x5
225x3
275x1
315x1
345x2 5lb PR
3x255x3

Power Shrug
2x265x5

Sumo SLDL
2x225x5

Barbell Row
2x185x5

Underhand Pulldown
2x180x5

Arch-Back GM
2x175x5

5lb PR. Good enough for me.

Zach Trowbridge · « **Reply #412 on:** July 17, 2009, 06:32:07 AM »

Thursday - ME Bench @ SuperTraining

Bamboo Bar Crazy Bell Press
4x12kgx12

Fat Bar Bench Press (50lb bar)
barx10
100x5
140x5
(add minis)
140x3
160x1
(removed minis)
210x0
140x8
160x8

Floor Press against rack w/ chains
bar + 3 chains x10
95 + 3 chains x10
95 + 4 chains x5
95 + 5 chains x4
95 + 6 chains x1

Chest-supported Row
4x45x8

Had a throbbing migraine the whole day and it didn't go away for training. Didn't seem to impact my workout too much other than having to watch how fast I stood up from benching, but I did go home and immediately deposit the contents of my post-workout shake into the porcelein ATM.

Zach Trowbridge · « **Reply #413 on:** July 17, 2009, 03:46:02 PM »

Just added a bunch of videos to the sessions on this page - I've been slow adding them because my laptop took a shit on me and have to use someone else's to upload everything.

Zach Trowbridge · « **Reply #414 on:** July 20, 2009, 02:57:19 PM »

Saturday @ Supertraining
DE Squat/DL

Sumo DL
145x3
4x195x3

SSB Squat
Barx10
110x5
150x2
Add suit and belt
150 + 2 chain x2
4x150 + 3chain x2

Hyperextension
3xBWx15

GHR Situp
2xBWx12

DB Hex Hold
3x15xFailure

Squats felt like shit, even with a loose suit Whatever, bad day. I need a lot more safety bar work.

Zach Trowbridge · « **Reply #415 on:** July 20, 2009, 02:58:17 PM »

DE Bench

Close-Grip Manpon
45x10
95x10
135x5
185x5
205x3
215x2
215x2
215x1 + 20-second hold

Speed Bench off Manpon
2x135x3
2x145x3
2x155x3

CV Pulldown
3x60x15

Straight-Bar Pressdown
2x45x15

Side DB Raise
3x17.5x12

Machine Row
2x160x8

Not a bad day for having no partner. Upped the volume on the press prior to speed bench, I think this is a good idea to try and hit some doubles or moderately heavy singles and then drop down. I've been just working up to a triple or double for one set, I'll try adding a few extra at the same weight for some extra workload. Other than that, nothing too special.

Zach Trowbridge · « **Reply #416 on:** July 21, 2009, 12:45:10 PM »

ME Deadlift (Coan week 9/10)

Deadlift
135x5
185x5
225x3
275x1
315x1
355x0
355x0
255x1 (low back around SI joint is being very uncooperative)

Shut it down after this. It seems that any time during this program that I've been going for single-rep PR's everything has gone wrong. I'm not even going to bother with the 10th week next week. I'll probably deload with some sled work and band work this Saturday and next Tuesday and then resume a regular Westside ME day rotating exercises after that. Pulling from the floor every week clearly does not work for me.

Stubborn · « **Reply #417 on:** July 21, 2009, 02:07:13 PM »

Gotta give you a hand for sticking with the Coan program. I hope I can make it through!

Zach Trowbridge · « **Reply #418 on:** July 21, 2009, 04:38:26 PM »

Quote from: Stubborn on July 21, 2009, 02:07:13 PM

Gotta give you a hand for sticking with the Coan program. I hope I can make it through!

It's a bitch. I think 2 things are important to making it through successfully:

1) Don't get overconfident on calculating a goal max. 10-15lbs at most is a good goal. I might even give this program a shot by running the calculations with my current max as the goal max.

2) Don't try and boost your other lifts during the ten weeks. Do just enough to maintain everything else and make deadlift day your primary focus.

I personally don't think I benefit much from all the pulling from the floor. I'll go back to Westside max effort days and start rotating lifts again.

Zach Trowbridge · « **Reply #419 on:** July 21, 2009, 06:08:40 PM »

2nd session today - felt like getting in some mobility work and doing some accessory since I didn't do any this afternoon:

Face-wall Squat
50 reps w/ hands down
10 reps onto 18" box w/ wooden dowel across shoulders
10 reps onto 14 1/2" box
10 reps onto 13" box

Deficit Lunge (off 6" box)
2x10

45 degree Back Raise
2x20

Seated Calf
2x50x15

Zach Trowbridge · « **Reply #420 on:** July 23, 2009, 01:44:59 PM »

ME Bench

Floor Press
45x10
95x10
135x5
165x5
185x5
195x5 10lb PR
205x3 (not sure if this is a PR or not, I don't think it is)

Was going for a max 5 and thought I had a little room to go up after 195 but 205 ended up being a 3-rep max. I've decided I'm going to spend more time going for 2-5 rep maxes on ME day and maybe a 1RM every 3-4 max days and continue to work up to a moderate 2 or 3 before my speed work on DE day.

Dips
10xBWx3 (10-15sec rest time)

Dip Shrug superset with Pullup Shrug
2xBWx12/2xBWx10

I haven't done these in forever - I was doing them when I first became a trainer because I had a terrible time with scapular control. I started a couple clients on them and decided to work them into a cycle to see if they help my bench.

Reverse Curl
3x40x10

One thing I've noticed, and this is hardly a knock on Westside because I love it, but switching ME movements every week has gotten me away from the planning and programming side of things and just kind of throwing shit against the wall to see what sticks. Again, not a knock on Westside because it's built around planning over multiple cycles, I've just let the variety make me a lazy lifter. I've been ignoring the short-term goals and thinking about long-term without remembering that long-term goals won't happen without short-term ones.

Bottom line I haven't been doing the shit I need to do and that's why I'm not progressing at the rate I'm capable of.

Zach Trowbridge · « **Reply #421 on:** July 27, 2009, 07:51:29 AM »

Put together the next 12 weeks of training leading up to the ST anniversary meet on Oct 25. Accessory work focus is on abs, upper back and triceps. Sled work 3x/week for GPP and extra glute/hamstring work.

Week 1 – Low box squat, 1-board press 3RM
Week 2 – Low box squat, 1-board press 1RM
Week 3 – GM 5RM, CGBP 3RM
Week 4 – GM 3RM, CGBP 1RM
Week 5 – GM 5RM, Manpon 3RM
Week 6 – GM 3RM, Manpon 1RM
Week 7 – Deload (accessory only)
Week 8 – Deficit DL, floor press 3RM
Week 9 – Deficit DL, floor press 1RM
Week 10 – Low box squat, 1-board press 3RM
Week 11 – Low box squat, 1-board press 1RM
Week 12 – Openers, sled work for accessory
Week 13 – Deload, Meet

11venthhour · « **Reply #422 on:** July 27, 2009, 10:13:53 AM »

looks like a good lay out man!

Zach Trowbridge · « **Reply #423 on:** July 27, 2009, 01:50:50 PM »

DE Bench Cycles

Lactic Acid Tolerance (40% contest max)(20-30sec rest)
Week 1 - 12x95x3
Week 2 - 14x95x3
Week 3 - 16x95x3

Straight Weight (60% max)
Week 4 - 8x135x3
Week 5 - 8x135x3
Week 6 - 8x135x3

Mini Bands (50% max)
Week 7 - 8x105x3
Week 8 - 8x105x3
Week 9 - 8x105x3

Pyramiding Cycle
Week 10 - 3x135x3, 3x155x3, 2x175x3
Week 11 - 3x135x3, 3x155x3, 2x175x3
Week 12 - 3x135x3, 3x155x3, 2x175x3

DE Squat Cycles

Straight Weight
Week 1 - 12x135x2
Week 2 - 12x145x2
Week 3 - 12x155x2
Week 4 - 10x165x2

Chain Cycle
Week 5 - 8x135 + 1 chain x2
Week 6 - 8x135 + 2 chain x2
Week 7 - 8x135 + 3 chain x2
Week 8 - 6x135 + 4 chain x2

Average Band Cycle
Week 9 - 8x135x2
Week 10 - 8x145x2
Week 11 - 8x155x2
Week 12 - 6x165x2

DE Deadlift Cycles
6 singles @185 every other week

Zach Trowbridge · « **Reply #424 on:** July 27, 2009, 01:53:44 PM »

Week 1

Sled Warmup
Face Pull - 2x25x200'
Chest Press - 1x25x200'

Lat Pulldown - 100x10
Hanging Knee Raise - BWx12
Back Raise - BWx15

DE Bench - Lactic Acid Tolerance
45x20
12x95x3

JM Press
95x5
115x5
135x5
155x5

Plate Front Raise
3x25x15

Face Pull
3x70x12

Incline Tate Press
2x25x20

GPP - Forward Sled Drag
45x10 minutes

The plan is to push the shit out of the sled work and accessory work the first 6 weeks and then start tapering back after my deload week.