knyaz Posted October 26, 2008 Author Share Posted October 26, 2008 congrats on the dl pr! i dunno if you've given any thought to running coan/phillipi. it really did wonders for my dl. it's just one (very intense) session per week. I gotta check that out man! thanks also was a big fan of Ed Coan, haha actually thought I ran into him at a Illinois Xsport Sauna but It probably wasnt him though just looked like Coan I bet, but yeah I should look into the is there a site for this coan / phillipi Deadlift workout? Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 26, 2008 Author Share Posted October 26, 2008 congrats on the 405, great lift, especially at 164 thanks man! yeah ill probably have to gain some weight if I want that 500 Deadlift in the future Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 26, 2008 Author Share Posted October 26, 2008 Sat Workout - Bench Press and Dips - , felt a bit tired, pushups as well Id like to get 100 or more a day if I can keep remembering , somedays ill get 100 ++++ and some none at all Block Weights 42.5 York warmup got the 46BLOB Right and Left for a full lift , then around 5attempts at the 45 and 46 Blobs BLOB50 Negative x 3 R & L hand , really tried to hold onto the Blob as much as I could here, definately will have to keep doing Negs on it a few times a week, for some reason the BLOB46 cameup so easily R n L for a solid full lift but then the other attempts were around knee height , Quote Link to comment Share on other sites More sharing options...
dropkick Posted October 26, 2008 Share Posted October 26, 2008 congrats on the dl pr! i dunno if you've given any thought to running coan/phillipi. it really did wonders for my dl. it's just one (very intense) session per week. I gotta check that out man! thanks also was a big fan of Ed Coan, haha actually thought I ran into him at a Illinois Xsport Sauna but It probably wasnt him though just looked like Coan I bet, but yeah I should look into the is there a site for this coan / phillipi Deadlift workout? Coan is definitely the man. Here's the program.. if you're seriously thinking about using it there are a few things that might help you a bit.. let me know if you decide to run it down the line. the standard punch-in 'desired max' is about +30 lbs. or so, give or take. http://tsampa.org/training/scripts/coan_phillipi_deadlift/ Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 26, 2008 Author Share Posted October 26, 2008 (edited) congrats on the dl pr! i dunno if you've given any thought to running coan/phillipi. it really did wonders for my dl. it's just one (very intense) session per week. I gotta check that out man! thanks also was a big fan of Ed Coan, haha actually thought I ran into him at a Illinois Xsport Sauna but It probably wasnt him though just looked like Coan I bet, but yeah I should look into the is there a site for this coan / phillipi Deadlift workout? Coan is definitely the man. Here's the program.. if you're seriously thinking about using it there are a few things that might help you a bit.. let me know if you decide to run it down the line. the standard punch-in 'desired max' is about +30 lbs. or so, give or take. http://tsampa.org/training/scripts/coan_phillipi_deadlift/ thanks a lot! dont know if id be ready for heavy work like that yet but here is what I got when I typed in my ma which is 405 lbs and my desired max which is 500 lbs Coan/Phillipi 10 week Deadlift Routine Based on a 405 lbs (184 kg) current max and a 500 lbs (227 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 @ 375 lbs Speed deadlift (60%): 8x3 @ 300 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 @ 400 lbs Speed deadlift (65%): 8x3 @ 325 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 @ 425 lbs Speed deadlift (70%): 6x3 @ 350 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 @ 450 lbs Speed deadlift (75%): 5x3 @ 375 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 @ 400 lbs Speed deadlift (65%): 3x3 @ 325 lbs (120 sec rest b/w sets) Power shrugs (60% of current): 3x5 @ 245 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 @ 425 lbs Speed deadlift (70%): 3x3 @ 350 lbs (120 sec rest b/w sets) Power shrugs (65% of current): 3x5 @ 265 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 @ 450 lbs Speed deadlift (75%): 3x3 @ 375 lbs (120 sec rest b/w sets) Power shrugs (70% of current): 2x5 @ 285 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 @ 475 lbs Speed deadlift (70%): 3x3 @ 350 lbs (120 sec rest b/w sets) Power shrugs (75% of current): 2x5 @ 305 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 @ 490 lbs Speed deadlift (70%): 2x3 @ 350 lbs (rest as needed b/w sets) Power shrugs (75% of current): 2x5 @ 305 lbs Stiff-leg deadlift: 2x5 Week 10 Deadlift (100%): 1x1 @ 500 lbs Speed deadlift (60%): 2x3 @ 300 lbs (rest as needed b/w sets) Week 11: Meet day/max attempt Edited October 26, 2008 by knyaz Quote Link to comment Share on other sites More sharing options...
dropkick Posted October 26, 2008 Share Posted October 26, 2008 congrats on the dl pr! i dunno if you've given any thought to running coan/phillipi. it really did wonders for my dl. it's just one (very intense) session per week. I gotta check that out man! thanks also was a big fan of Ed Coan, haha actually thought I ran into him at a Illinois Xsport Sauna but It probably wasnt him though just looked like Coan I bet, but yeah I should look into the is there a site for this coan / phillipi Deadlift workout? Coan is definitely the man. Here's the program.. if you're seriously thinking about using it there are a few things that might help you a bit.. let me know if you decide to run it down the line. the standard punch-in 'desired max' is about +30 lbs. or so, give or take. http://tsampa.org/training/scripts/coan_phillipi_deadlift/ thanks a lot! dont know if id be ready for heavy work like that yet but here is what I got when I typed in my ma which is 405 lbs and my desired max which is 500 lbs Coan/Phillipi 10 week Deadlift Routine Based on a 405 lbs (184 kg) current max and a 500 lbs (227 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 @ 375 lbs Speed deadlift (60%): 8x3 @ 300 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 @ 400 lbs Speed deadlift (65%): 8x3 @ 325 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 @ 425 lbs Speed deadlift (70%): 6x3 @ 350 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 @ 450 lbs Speed deadlift (75%): 5x3 @ 375 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 @ 400 lbs Speed deadlift (65%): 3x3 @ 325 lbs (120 sec rest b/w sets) Power shrugs (60% of current): 3x5 @ 245 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 @ 425 lbs Speed deadlift (70%): 3x3 @ 350 lbs (120 sec rest b/w sets) Power shrugs (65% of current): 3x5 @ 265 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 @ 450 lbs Speed deadlift (75%): 3x3 @ 375 lbs (120 sec rest b/w sets) Power shrugs (70% of current): 2x5 @ 285 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 @ 475 lbs Speed deadlift (70%): 3x3 @ 350 lbs (120 sec rest b/w sets) Power shrugs (75% of current): 2x5 @ 305 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 @ 490 lbs Speed deadlift (70%): 2x3 @ 350 lbs (rest as needed b/w sets) Power shrugs (75% of current): 2x5 @ 305 lbs Stiff-leg deadlift: 2x5 Week 10 Deadlift (100%): 1x1 @ 500 lbs Speed deadlift (60%): 2x3 @ 300 lbs (rest as needed b/w sets) Week 11: Meet day/max attempt lol, yeah it doesn't really use your starting max point a whole lot, it basically just uses your desired max. if you try 435 or 440 as your 'desired' it will be tough, but far more do-able. don't forget, it's only a two and a half month program and it is possible (but not guaranteed) that you can make even more gains on your 'max out' day than what your 'desired max' indicates. the first time i ran it it netted me a very good amount of weight. the second time, not as much, but i made a few mistakes when i ran it the second time. Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 28, 2008 Author Share Posted October 28, 2008 lol, yeah it doesn't really use your starting max point a whole lot, it basically just uses your desired max. if you try 435 or 440 as your 'desired' it will be tough, but far more do-able. don't forget, it's only a two and a half month program and it is possible (but not guaranteed) that you can make even more gains on your 'max out' day than what your 'desired max' indicates. the first time i ran it it netted me a very good amount of weight. the second time, not as much, but i made a few mistakes when i ran it the second time. yeah the program seems solid, ill give it a try when Im done with the 5 x 5 routine I got going on the Deadlift once a week right now Mon 2.5 INCH Holle it up dumbell handle 70 r x 1 l x 1 90 r x 1 l x 1 110 r x 2 l x 2 120 r x 1 l x 1 130 r x 1 l x 1 140 r x knee height l x a few inches 140 miss miss 110 r x 3 l x 3 Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 29, 2008 Author Share Posted October 29, 2008 Squat Tuesday 200 lbs 9 x 4 4, 4, 4, 4, 4, 4, 4, 4, 4 hypers 3 x 20 warmup 42.5 R x 1, 3, 5 L x 1, 3, 5 5 10's bar going through Rx 3 L x 4 with additional 2.5 lbs R x knee height, knee height L x 1, knee height Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 30, 2008 Author Share Posted October 30, 2008 Bench bar set at 2 " away from chest, out of the hole press style 135 x 5 155 x 1 185 x 1 205 x miss got it half way up 200 x 1 -------- 195 x 1 185 x 2, 2, 2 165 x 6 135 x 10 Dips 5 x 16 Triceps 55lb dumbell 18, 16 kb SNATCH 250 points exausted after doing landscaping today, goal on the Bench is 225 lbs on the Regular flat bench Quote Link to comment Share on other sites More sharing options...
knyaz Posted October 31, 2008 Author Share Posted October 31, 2008 Squat Friday 205 lbs 5, 5, 5, 5, 5 hypers 3 x 20 Dumbell Shrugs 90s 10, 10, 10 Quote Link to comment Share on other sites More sharing options...
Griparn Posted November 1, 2008 Share Posted November 1, 2008 We have about the same benchpress goal I see How much do you bench ATM? Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 1, 2008 Author Share Posted November 1, 2008 I would say right now its 200 lbs on the flat bench , that would be my max, ive also went from a narrower grip to a nice wide grip and I gotta say the wide grip is the way to go if you want to hit the chest more I think if I focus hard enough I should have 225 x 1 in a few months Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 4, 2008 Author Share Posted November 4, 2008 Mon 11/03/08 Deadlift one hand Olympic Barbell 135 R x 1 L x 1 155 R x 1 L x 1 185 R x 1 L x 1 205 R x 1 L x 1 225 R x 1 L x 1 235 R x 1 L x 1 250 R x 1 PR ! L x 1 PR 2" Barbell 270 for two singles then held 250 for 8 seconds 225 for 12 seconds Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 6, 2008 Author Share Posted November 6, 2008 WED Obama won the election yesterday! Farmer s 100 lb dumbells 80 feet walk 1, 1, 1, 1, 1, 1, 1, 1, 1 = 9 singles 50s got 300 feet, then 240 feet 40 s press 10, 10 , 8, 5 50 s press 6, 6 pushups pyramid style 2, 4, 6, 8 , 10 , 8, 6, 4, 2 Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 7, 2008 Author Share Posted November 7, 2008 Walk 2 miles , Run 2 miles Block weights really quick workout 42.5 Rx 1, 1, 1, 1, 1 L x 1, 1, 1, 1, 1 46 a few attempts each hand BLOB 50 R n L 1 negative BLOB 50 other hand pinkie & thumb assisted lifts R x 2 L X 2 Quote Link to comment Share on other sites More sharing options...
cberg Posted November 7, 2008 Share Posted November 7, 2008 nice OHDL!! 250 is a solid number Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 8, 2008 Author Share Posted November 8, 2008 (edited) nice OHDL!! 250 is a solid number thanks I was pretty happy when that came up as last time I tried was about a year ago, but I have been training thick bar quite a bit and I can tell that made my one hand deadlift much much stronger Friday Deadlift Road to 500 LBS 155 x 5 225 x 5 275 x 5 355 x 2, 3rd rep came up about knee height and I knew that was gonna be as high as its ever gonna go today then lowered to 275 x 5 , 5 hyper 3 x 15 dumbell pullovers 40 lbs x 15, 15, 15 - Hub Work - , chalked up my Hampton 45 lb and did 5 negatives each hand with it Edited November 8, 2008 by knyaz Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 12, 2008 Author Share Posted November 12, 2008 TUES Farmer s 100 lb dumbells 80 feet walk 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 12 singles SITUPS 25 lb plate, x 30, 30, 30 Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 15, 2008 Author Share Posted November 15, 2008 Friday a bit of grippers today, nothing special grip still feels overtrained after the farmers, and all the pullups ive been doing Deadlift Road to 500 LBS 155 x 5 225 x 5 275 x 5 355 x 3, 1, 1 hyper 3 x 20 dumbell pullovers 45 lbs 3 x 15 Shrugs 90's x 12, 12, 12 Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 18, 2008 Author Share Posted November 18, 2008 - did some parkour as cardio in the City on Sat , it was freezing out but I had an awesome time with my friend good cardio right there - The Blob work this week was just lots of negatives with the 46 and 45, thumb feels stronger than ever at this point but my fingers are telling me I might need a rest from grip for at least 7 - 10 days but thats very very hard to do I found a squat cage /power cage for 150 need to pick it up this sat, ive been wanting to get one for the longest time but just took my time to get a really sturdy one for a good deal, and this one seems like its a really nice one! also has a pullup attachment on it as well, now time to decide if I should keep it outside and train outside or bring it in the basement. 100 lb dumbell's Farmer walks 80 Feet x 5 ( would like to hit 20 singles with the 100 lb dumbells, then I can start with heavier ones) 50s dumbells clean and walk 80 feet with them 2, 2, 2, 2, 2, 2 100 lb single dumbell clean and walk 80 feet r x 1 l x 1 Squats 135 x 5 185 x 5, 5 205 x 5 215 x 2 2" handle 50 lb dumbell Cleans R x 14 L x 14 Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 19, 2008 Author Share Posted November 19, 2008 Tuesday dexterity balls has been a while since I got the nails out, cut a blue nail to 5 " was able to bend this one, think its time to go after the 5.5 G5 and then the G8 pushups, 4 second pause at the bottom 8 x 10 Dips x 16 +25LBS X 12 +50LBS X 8 side abs 55 lb dumbell x 15, 15, 15 35 lb Kettlebell windmill x 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
bencrush Posted November 19, 2008 Share Posted November 19, 2008 Nice job on that 5" Blue!!! You're definitely ready for the 5.5" G5 I think. Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 19, 2008 Author Share Posted November 19, 2008 thanks Ben last time I tried I was very close but couldnt crush it down under 2" just trying to see where Im at right now, was happy that the 5 " blue went down fairly quickly Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 20, 2008 Author Share Posted November 20, 2008 Hit some pullups at my cousins garage today, pretty much got a one arm pullup Righty, I jumped up to the pullup bar a bit so it wasnt strict but I did manage to get my chin over the bar so thats a PR, but I will consider this feat accomplished when I can do it from a complete deadhang, thats the real way it should be done. Ive been praticing once in a while by using the pinkie of my other hand for leverage 47.5 BLOB came in today didn't weigh it yet, thats gonna be a good stepping stone to the 50 York Blob collection is now complete for my training, got two light ones for individual fingers 22.5 and 25 and then the 40, 42.5 , 45, 46, 47.5 and 50 was gonna go running but woke up early just felt tired, Seated Press Dumbells 40s x 12 50s x 8, 8, 8 Barbell Cleans 135 x 1, 2, 2, 3, 3 145 x 1 155 x 1 165 x 1 175 x 1 Shrugs 90's x 16 - ABS - Quote Link to comment Share on other sites More sharing options...
knyaz Posted November 21, 2008 Author Share Posted November 21, 2008 - Block Weights - negatives with the 47.5 mostly some bouncing mattress work where I hold the Blob at the top until it falls out. Bending, got the 5.5 G 5 PR! Quote Link to comment Share on other sites More sharing options...
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