splinterhands (quest for 300/400/500 at 181 by year end)

[splinterhands]

Squat day.  All feet close, ATG way below parallel.  Knee's were aching, not enough to hurt strength but enough to take the "fun" out of it.

150lbs x 10 reps 
220lbs x 3 reps
270lbs x 3reps
320lbs x 3 reps
270lbs x 5 very tough reps.

That's it.  Working on form, less on weight and trying to get more squat days in each month. 

[splinterhands]

accesssory day

Closegrip Bench Presses

150lbs X 5 reps
225lbs X 4 reps (new PR)

I'm stopping there because I can really feel a deep down aching from doing benches off the pins a few days ago.

Lying tricept extensions
70 lbs x 10 reps (new PR)

Standing extensions
70 lbs X 4 reps (new PR)

Curls
70lbs X 10 reps

Standing laterals
25lbs X 15 reps

Rear laterals
25lbs X 15

I've gotta work the next three days so Monday will be my next workout day.  I may go back to the Coan deadlift program.  Or maybe not?

[splinterhands]

Time to set up a new training routine.  It usually takes me 8-9 days to finish a 4 day program because of work, family, ect.

Day 1- Coan deadlift program (425 start- 500 finish)  This time I'll finish for sure.   I hope.

Day 2- Bench presses (start set 1 at 220 and work up from there) (Increase weight every workout until I can hit 300lbs max)  I might do something different every third workout or so, chains, partials, 10 sets x 1 rep following voice commands or something like that.
Bench press
 Set 1- 5 reps
 set 2- 3 reps
 set 3- 2 reps
 set 4- 5 reps
Lying extensions or standing extensions
 2 sets x 8 reps
Leg raises
50 reps

Day 3

Squats (basic 5 x 5) same weight every set, increase weight every workout plus I'll add a 1 X 1 at the end with maybe 80-90% max weight. 
Leg extensions
2 sets X 10 reps
OR
(if at gym) leg presses (2sets X 10 reps)
One leg calf raises to complete failure, one set each leg.
crunches 50 reps

Day 4 accessory day

Close grip bench presses
3 sets x 6 reps
curls
2 sets x 8 reps
situps
50 reps

Unless I'm feeling good this evening, it will be me and Coan tomorrow.

[splinterhands]

I started Coan's program tonight (a day early)  It felt pretty heavy to start with anyway?

1 Set x 2 reps at 375lbs sumo
8Sets x 3 reps at 300lbs all sumo (I just can't pull conventional without feeling like my back is going to snap)

The next 4 are done without rest.

Straightleg deadlift 135lbs X 8reps
Bent row               105lbs X 10 reps
pullups (wide grip)   8 reps (slightly cheated on last few)
goodmornings         60 lbs x 8 reps 

That's all I had in me.  I couldn't finish the last two supersets!!  What I'll do is use this as my next workout as well.  It may turn out to be a 30 week program, instead of 10 weeks but I'm hitting 500 at the end of it.

Side note...my ex wife's husband (poor bastard) gave me some killer chains today.  32 pounds of 1/2 chain for free.  Bench press tomorrow!!!!

[splinterhands]

Also I found out why you don't wrap your knee's with squat wraps when deadlifting.  The fugging bar hits it!!!!  :-\Can you use some type of knee sleeve for deadlifting if you have knee pain?

[splinterhands]

Bench presses

220lbs X 5 reps
240lbs X 3 reps
250lbs X 2 reps  (long pause at bottom of both, still easy)
220lbs X 5 reps  (extra long pause at bottom of last one, not so easy)

lying extensions

60lbs X 6 reps (tri's already shot)
60lbs X 5 reps

50 reps of leg raises

All in all not bad considering the day I had.

[Zach Trowbridge]

Based on the experience I and my training partner have had with the Coan program, 75lbs is going to be too aggressive.  Even with the 50lb gain I had initially calculated, the first week was pretty easy in terms of weights.  My guess is that anything over a 5% gain on your current max is too much.  I'd recalculate the rest of the weeks based on trying to hit 450-455, and then take a new max on week 11.  I think the program works best if you estimate conservatively and then re-test at the end.  I started with a 352 max and set 400 as a goal, and after the 4th week recalculated my goal to 365 and then will retest after I'm done. 

Just something to think about from someone who's already made the same mistakes.

[splinterhands]

I agree.  My plan was if I couldn't finish a workout to redo the same workout the next time until I completed it then move on to the next one.  If it gets retarded, I'll just reset back to something more manageable.

I've had the shittiest week of my life...ever.  I've been eating horrible, smoking like a freight train and not really feeling like doing anything but I finally forced myself back tonight.  The good thing (I guess) is that I lost five pounds in the last week.   I'm down to about 192ish.

 I'll complete a lower body workout tomorrow then get back on my workout.

Bench presses

150 X 10
220 X 3
250 X 1
270 X 1  actually felt pretty good considering.

random curls, side laterals, rear laterals, abs, ect.

[splinterhands]

I did a shortened deadlift workout today, just something to get back into it.

Deadlifts (all sumo)

150lbs X 10 reps
220lbs X 6 reps
270lbs X 3 reps
370lbs X 2 reps
410lbs X 1 rep

I felt pretty decent today, but I have to work tonight so I shortened my workout so I start a new cycle on Monday with bench presses.

[Zach Trowbridge]

I agree.  My plan was if I couldn't finish a workout to redo the same workout the next time until I completed it then move on to the next one.  If it gets retarded, I'll just reset back to something more manageable.

If you try this, be warned that if you somehow manage to pull it off, all of your other lifts will go in the can very very fast.  If you're drug free I highly doubt your nervous system can tolerate that much abuse.

[splinterhands]

I'm more drug free than I'd like sometimes.

I will keep an eye out for that.  Right now I'm just trying to get back on track.  410 deadlift did feel pretty easy even though I have probably 1/2 the energy I normally do.  Thanks for your input.

[splinterhands]

Also I noticed you were cutting back the accessory exercises.  I was actually thinking the same thing, that does seem like it may be a little excessive.  It would make a good back workout just with the accessory exercises.

[Zach Trowbridge]

Also I noticed you were cutting back the accessory exercises.  I was actually thinking the same thing, that does seem like it may be a little excessive.  It would make a good back workout just with the accessory exercises.

Not necessarily cutting them back, just modifying them.  Changed barbell rows to a bench-supported variation and switched GM's to back raises.  Same volume, just saving my lower back a little when needed.  On good days I'll keep the recommended accessory exercises.  I think keeping the volume as is on the accessory stuff is important as that's where a lot of the strength gains are going to come from.  Deadlifting by itself only goes so far once the technical aspects are ironed out.

[splinterhands]

Start of a new cycle today...

Benchpress (with 40lbs chain at top-probably 10lbs at bottom)

150lbs + 40lbs chain- 5reps
220lbs + 40lbs chain- 3reps
230lbs + 40lbs chain- 1 rep
250lbs + 40lbs chain-1 rep
260lbs + 40lbs chain- FAIL
220lbs +40lbs chain-2 reps
220lbs + 40lbs chain- 1 rep closer grip

GREAT WORKOUT!! Finally.  First time I've used chains and I really like them.  They smoothly increase resistance as you get stronger and really force you to get momentum at the bottom to complete the lift.

[splinterhands]

Squat workout off a 16" box

150lbs X 5reps
150lbs X 5reps
220lbs X 5reps
230lbs X 5reps
230lbs X 5reps

Different and my inner thighs were actually on fire the last few reps.  I think I'll use these more.

[splinterhands]

Close Grip Bench Presses

I lowered the weights but completed the reps as fast as possible

150 X 5
150 X 5
150 X 5
150 X 5 added 40lbs chain
170 X 5 added 40lbs chain
170 X 5 added 40lbs chain

[ripitupbaby]

Chains are fun. 

Good stuff, great pics...keep it up!   

[splinterhands]

Thanks Rip.

 I just started using the chains but I really like them.  They keep you really pushing through the entire press and make you really pop it at the bottom to get momentum.

[splinterhands]

Today's deadlift.

I scrapped the Coan for now...  Maybe later?

150lbs X 5reps
220lbs X 3reps
270lbs X 3reps
320lbs X 2reps
320lbs (+55lbs chain) X 1rep
370lbs X 1
370lbs X 1
410lbs X 1 (slightly tweaked left bicep)   I gave it a few minutes and I guess I just very slightly tweaked a nerve or something.  It feels fine except slight tingle, not sore or painful at all just a little tingle.
410lbs + (55lbs chain)=  Fail   I was feeling good, just not THAT good.

I also saved the belt for the last few sets.  This finishes up my first cycle of my new workout.  I "accidently" cut up my good tow chain today.  That gives me a total of 55lbs of chain.

[splinterhands]

Bench press today.  I decided to do two board presses.

150lbs X 10 reps
220lbs X 3reps
220lbs X 3reps
270lbs X 1rep
300lbs X 1rep
220lbs + 55lbs chains X 3reps
220lbs +55lbs chains X 3reps

I had a little shoulder pain that went away after warm ups.  I may need to go easy the next bench day and give my shoulders a little break.  I'm not 20 anymore.

That's the first board presses I've done in about 20 years.  We used to do "towel" presses using a taped up towel about the size of two boards.  I got 330 on a towel press back in the day, although my form is much better and smoother now then back then.  I'd be afraid I'd break ribs and dislocate my shoulders with the "form" I used to have. 

The good news is that I'm almost at my strongest although I don't "look" nearly as good at 190 as I did at 180.

[splinterhands]

Squat day all done on a box.

150lbs X 10reps
220lbs X 3reps
230lbs X 3reps
250lbs X 3reps
270lbs X 3reps
270lbs X 3 reps

[Stubborn]

What is the box height?

[splinterhands]

15 inches.  It's below parallel but not as much as I thought at first.  Just for fun I did a few sets sumo and had trouble even getting down to it.  I'm very weak at the bottom.

[splinterhands]

Today.  Close grip bench presses

150lbs X 5 reps
150lbs X 5 reps
215lbs X 3 reps
240lbs X 2 reps (PR)
250lbs X 2 reps  (Bigger PR)

My triceps are really responding to the heavy close grips.  The chain workouts I've been doing have really added power at the bottom of my lifts.  If I can get my chest to catch up then I may be breaking 300lbs easier that I thought.  I'm amazed at the amount of strength I've added without adding that much muscle.  Once I reach my strength goals, I may do a 4-6 week bodybuilding phase just to see what I can look like.

I may add a daily boxing workout for a few months to help cut out some of the excess fat.  My only focus lately has been adding as much strengh as possible.

[splinterhands]

Deadlifts

150lbs X 10reps
220lbs X 5reps
270lbs X 5reps
320lbs X 1rep
370lbs X 1rep
410lbs X 1rep
410lbs (+62lbs chain) X 1rep
320lbs X 5reps

SLDL
150lbs X 8reps
150lbs X 10reps