schunajm Posted November 18, 2011 Author Share Posted November 18, 2011 11-18-2011 BW - 222.5 Muscle Snatch: 135 x 5 Push Jerk: 135 x 7 185 x 5 205 x 5 225 x 5 245 x 4 250 x 4 225 x 4 Shrugs: 225 x 10 315 x 10 405 x 10 (double-over, as were all preceding sets) 495 x 10 (straps) 500 x 10 (straps) Seated Row: 3 x 10 x 250 Front Lateral Raise: 15 x 20 (with external rotation) 20 x 20 Should Complex (Front Raises, Internally Rotated Front Raises, Reverse Fly): 3 sets x 5 lb plate x 12 reps for each movement (sequential) Face Pull: 40 x 20 2 x 20 x 50 Stretch and Cooldown Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 20, 2011 Author Share Posted November 20, 2011 11-19-2011 BW - 223 Deadlift: 245 x 5 295 x 5 355 x 5 405 x 12 (double-over) 405 x 12 (straps) Good Morning: 45 x 8 135 x 8 2 x 8 x 185 Stiff-Leg DL (Went light to stretch the hamstrings): 3 x 8 x 135 Glute-Ham Raise: 3 x 15 x BW Band-Pull Aparts: 2 x 15 Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted November 20, 2011 Share Posted November 20, 2011 My hamstrings are super sore from the good-mornings I think! How about yours? Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 21, 2011 Author Share Posted November 21, 2011 My hamstrings are super sore from the good-mornings I think! How about yours? You know mine didn't feel too bad, but I just tried a couple sets of hamstring curls today and they certainly were weak and tired, which is most certainly from all the posterior-chain work we did this weekend. Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 21, 2011 Author Share Posted November 21, 2011 11-21-2011 BW - 223 Military Press: 45 x 6 85 x 10 160 x 10 160 x 8 - - rest 20 sec - - 160 x 3 Front Squat: 135 x 5 225 x 5 275 x 6 315 x 5 275 x 7 - - rest 30 sec - - 275 x 3 Neutral Grip Pull-Ups - - superset with - - Shrugs Pull-Ups = 3 x 8 x BW Shrugs = 2 x 8 x 500, 405 x 20 Single-Leg Hamstring Curls: 120 x 10 100 x 10 Reverse Flys: 3 x 15 x 30 Shoulder Complex (Front Raise, Internally Rotated Front Raise, Reverse Fly) 3 sets x 12 reps (each movement) x 5 lb plate DB Hammer Curls: 3 x 8 x 65 Tried to get some lower-body work in today because I'll have trouble finding time to work out with Thanksgiving coming up. As I responded to Matt, my hamstrings didn't feel all too sore, but they sure felt weak and tired today. Probably best to give them a bit of a rest over the next few days. I will get some bodyweight and band workouts in over the next few days but I'm guessing that will be it until next Saturday. Quote Link to comment Share on other sites More sharing options...
bencrush Posted November 22, 2011 Share Posted November 22, 2011 Excellent DO Axle work John! And your farmer's walk poundages are massive at your bodyweight. Really, they're huge if you weighed 100lbs more than you do now. You ought to enter a grip contest - if you're interested - you'd do very well it looks like. 360x3 has got to equate to very near 400lbs. Maybe more than 400lbs. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 22, 2011 Share Posted November 22, 2011 Tried to get some lower-body work in today because I'll have trouble finding time to work out with Thanksgiving coming up. As I responded to Matt, my hamstrings didn't feel all too sore, but they sure felt weak and tired today. Probably best to give them a bit of a rest over the next few days. I will get some bodyweight and band workouts in over the next few days but I'm guessing that will be it until next Saturday. Ill do the same and rest till Saturday. I may have to squat still though... Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 27, 2011 Author Share Posted November 27, 2011 Excellent DO Axle work John! And your farmer's walk poundages are massive at your bodyweight. Really, they're huge if you weighed 100lbs more than you do now. You ought to enter a grip contest - if you're interested - you'd do very well it looks like. 360x3 has got to equate to very near 400lbs. Maybe more than 400lbs. Thanks for the encouragement. Perhaps in the future I will enter in some grip contests. Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 27, 2011 Author Share Posted November 27, 2011 11-26-2011 BW - 225 Deadlift: 135 x 7 225 x 5 315 x 5 405 x 2 2 x 10 x 455 Good Mornings (Safety-Squat Bar): 80 x 8 130 x 8 170 x 8 200 x 8 Glute-Ham Raises: 3 x 15 x BW Reverse Hyper (just messed around a little bit): 6 plates x 8 reps Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted November 27, 2011 Share Posted November 27, 2011 Good Mornings (Safety-Squat Bar): 80 x 8 130 x 8 170 x 8 200 x 8 Stay safe John ;D Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 27, 2011 Author Share Posted November 27, 2011 Good Mornings (Safety-Squat Bar): 80 x 8 130 x 8 170 x 8 200 x 8 Stay safe John ;D Absolutely Actually, we used the SS bar because James wanted to try them like that. Quote Link to comment Share on other sites More sharing options...
schunajm Posted November 28, 2011 Author Share Posted November 28, 2011 11-28-2011 BW - 226 Military Press: 45 x 10 95 x 10 165 x 10 155 x 10 DB Neutral Grip Military Press (One-arm - - consecutive reps): 2 x 10 x 60 55 x 10 Reverse Flys: 3 x 12 x 40 Seated VMO External Rotations: 20 x 15 20 x 15 15 x 20 Stretch & Cooldown Quote Link to comment Share on other sites More sharing options...
carusom1 Posted November 29, 2011 Share Posted November 29, 2011 Excellent DO Axle work John! And your farmer's walk poundages are massive at your bodyweight. Really, they're huge if you weighed 100lbs more than you do now. You ought to enter a grip contest - if you're interested - you'd do very well it looks like. 360x3 has got to equate to very near 400lbs. Maybe more than 400lbs. I agree. John would do well at a contest with some grip-specific training. Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 1, 2011 Author Share Posted December 1, 2011 Excellent DO Axle work John! And your farmer's walk poundages are massive at your bodyweight. Really, they're huge if you weighed 100lbs more than you do now. You ought to enter a grip contest - if you're interested - you'd do very well it looks like. 360x3 has got to equate to very near 400lbs. Maybe more than 400lbs. I agree. John would do well at a contest with some grip-specific training. I'll have to try one in the future then. Its on the list. Still have to go to Scotland and do a Highland Games comp yet. Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 1, 2011 Author Share Posted December 1, 2011 11-30-2011 BW - 224.5 Squat (ATG): 135 x 10 225 x 7 315 x 5 365 x 3 (Stopped set) Had to stop squatting yesterday. The weight actually felt pretty light, but my quads were in pain during the 315 and 365 sets. Kind of weird to be honest. I'm thinking that it might be related to the two sets of 10 at 455 on deads this last weekend. I've never done multiple sets for this many reps at this heavy a load (I've done a single set of 500 x 10 several times but never multiple sets above 430 at 10 reps or more). I deadlift with a pretty upright body position, similar to an Olympic lifter in the pull portion of the clean and am therefore very quad dominant in the deadlift. I think this had a factor in my quad pain as well. 12-01-2011 Push Press (No double knee-bend): 45 x 5 135 x 6 185 x 3 205 x 9 205 x 5 (50 secs rest) then 205 x 4 Seated Row (V-bar): 220 x 8 235 x 8 250 x 8 250 x 8 Overhead band pull-aparts: 3 x 15 x purple mini band Reverse Curls: 3 x 10 x 75 Lateral band pull-aparts: 3 x 10 x purple mini band Single-Arm Tricep Push-Down (Rope): 80 x 10 80 x 8 80 x 8 Stretch and Cooldown Quote Link to comment Share on other sites More sharing options...
MattM Posted December 3, 2011 Share Posted December 3, 2011 Sorry to hear about the quad pain man, Im sure it's just fatigued like you said Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 4, 2011 Author Share Posted December 4, 2011 12-03-2011 BW - 224 Deadlift: 135 x 8 225 x 5 315 x 5 365 x 3 405 x 3 465 x 2 8 x 3 x 370 (Dynamic effort, 90 sec. rest between sets) Circuit (3 times through 90 sec, between exercises, 2.5 minutes between circuits): Stiff Leg DL - 225 x 8 Bent-Over Row - 185 x 8 Rev. Grip Lat Pull - 230 x 8 Good Morning - 185 x 8 Stretch First week of Coan/Phillipi program. Not too bad today... Will only get tougher as we progress though. Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 5, 2011 Author Share Posted December 5, 2011 12-5-2011 BW 225.5 Military Press: 45 x 13 135 x 5 170 x 9 185 x 3 185 x 3 155 x 6 -- 30 sec. rest -- 155 x 3 Single-Arm Neutral Grip DB Military Press: 70 x 6 75 x 6 70 x 6 55 x 12 Reverse Flys: 3 x 12 x 45 Cable External Rotations: 25 x 12 20 x 15 20 x 15 Complex (3 times through): 135 x 5 - Bent-Over Row 135 x 5 - Deadlift 135 x 5 - Military Press 135 x 5 - Back Squat Cooldown Messed around with the Olympic press technique for the first rep on all my work sets. It actually felt really good and more fluid as I'm starting to get the hang of the double-lay back technique. I will incorporate some more straight up Olympic press workouts in the future. Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 8, 2011 Author Share Posted December 8, 2011 12-6-2011 Clean & Jerk (just messing around as a warm-up): 135 x 4 185 x 2 225 x 1 Back Squat: 135 x 8 225 x 5 330 x 10 330 x 10 Single-Leg Hamstring Curls: 120 x 8 130 x 8 140 x 8 Single-Leg RDL with DBs (weight below is combined DB weight): 3 x 8 x 130 Stretch & Cooldown Had to do my lower-body squat day on Tuesday instead of Wednesday this week. Didn't seem to bother me at all moving it up a day. Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 9, 2011 Author Share Posted December 9, 2011 12-08-2011 BW - 224 Push Jerk (No Split): 45 x 10 135 x 7 185 x 5 225 x 6 240 x 4 255 x 2 (Had to stop after 2nd rep - shoulder) My shoulder was giving me a little bit of fit yesterday. Infraspinatus was sore and felt weak. Decided to stop on the last set and call it a day. Doesn't feel like anything serious, just wanted to play it safe. Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 10, 2011 Author Share Posted December 10, 2011 12-10-2011 BW - 225 Deadlift: 135 x 8 225 x 5 315 x 5 365 x 2 405 x 3 495 x 2 Speed Deadlift (90 sec rest between sets): 8 x 3 x 400 Circuit (90 sec rest between exercises, 2.5 min rest between circuits): 225 x 8 - Stiff Leg Deadlift 205 x 8 - Bent-Over Row 210 x 8 - Reverse Grip Lat Pulldown 185 x 8 - Good Morning 2nd week of Coan/Phillipi deadlift routine... felt pretty good. Kelly bought a new Texas Deadlift bar and I definitely noticed a little difference in my pulling (much more whip to the bar, knurling is deep too). Actually ended up on my toes during my first set of speed deadlifts and took a step forward. After that though i settled in and became comfortable with it. Quote Link to comment Share on other sites More sharing options...
raymo Posted December 11, 2011 Share Posted December 11, 2011 That is some beastly deadlifting, great work. Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 14, 2011 Author Share Posted December 14, 2011 That is some beastly deadlifting, great work. Thanks for the encouragement Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 14, 2011 Author Share Posted December 14, 2011 12-13-2011 BW - 223.5 Military Press: 45 x 10 85 x 10 160 x 10 160 x 9 Single-Arm DB Row: 3 x 10 x 150 Neutral-Grip DB Military Press: 70 x 8 75 x 8 60 x 10 Cooldown Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 14, 2011 Author Share Posted December 14, 2011 12-14-2011 Back Squat: 135 x 8 225 x 5 315 x 3 2 x 10 x 350 Reverse Fly: 3 x 12 x 45 Cooldown All I had time for.... had to jet. Quote Link to comment Share on other sites More sharing options...
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