schunajm Posted December 18, 2011 Author Share Posted December 18, 2011 12-17-2011 Deadlift: 135 x 10 225 x 8 315 x 5 365 x 4 455 x 3 525 x 2 6 x 3 x 435 (90 sec. rest between sets) Circuit (3 times through, 90 sec. between exercises): 225 x 8 x Stiff-Leg Deadlift 205 x 8 x Bent-Over Row 210 x 8 x Reverse Grip Lat Pulldown 205 x 8 x Good Morning 3rd week of Coan/Phillipi Quote Link to comment Share on other sites More sharing options...
schunajm Posted December 29, 2011 Author Share Posted December 29, 2011 12-28-2011 BW - 227 Back Squat: 135 x 8 225 x 5 315 x 5 2 x 5 x 380 Single-Leg Leg Curls: 120 x 8 2 x 130 x 8 Pull-Throughs: 3 x 10 x 270 Calf Raises: BW + 45 x 20 BW + 45 x 25 Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 1, 2012 Author Share Posted January 1, 2012 12-30-2011 Push Press (No Double Knee-Bend): 135 x 7 185 x 5 205 x 3 225 x 3 235 x 3 250 x 1 225 x 3 Neutral Grip DB Military Press: 3 x 5 x 85 Face Pulls: 3 x 20 x 50 Shoulder Complex (2 times through - 5 lb plate in each hand): 12 x Side Lateral Raise 12 x Front Raises 12 x Inverted Front Raises 12 x Reverse Flys Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 1, 2012 Author Share Posted January 1, 2012 12-31-2011 Deadlift: 135 x 8 225 x 5 315 x 5 405 x 3 455 x 2 525 x 1 555 x 2 Speed Deadlift: (105 sec rest between sets) 5 x 3 x 465 Circuit (3 times through - 90 sec rest between exercises, 165 sec rest between circuits): 225 x 8 - Stiff Leg DL 205 x 8 - Bent-Over Row 210 x 8 - Reverse Grip Lat Pulldown 185 x 8 - Good Morning Stretch Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 10, 2012 Author Share Posted January 10, 2012 1-09-2012 Deadlift: 135 x 8 225 x 5 315 x 5 405 x 3 3 x 3 x 500 Speed Deadlift: 5 x 3 x 405 Couldn't remember the exact Coan/Phillipi deadlift numbers so I guessed a little bit and did more than I should have. Didn't get a chance to do the accessory stuff (will do later today). I was sick early last week (Monday-Wednesday) with a bug (I think food poisoning) and I couldn't keep hardly anything down. I then had an interview last Friday for a post-doc position (at Stanford). Haven't had much time over the last week to do much of any lifting. Hopefully I can get back on track this week. Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 12, 2012 Author Share Posted January 12, 2012 1-10-2012 Military Press: 45 x 10 135 x 5 155 x 5 185 x 5 185 x 4 135 x 9 Stiff Leg DL: 3 x 5 x 245 Bent-Over Row: 3 x 5 x 245 Good Morning: 3 x 5 x 225 Chin-Ups: 3 x 5 x BW Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 13, 2012 Author Share Posted January 13, 2012 1-12-2012 BW - 226 Back Squat: 135 x 8 225 x 5 315 x 5 365 x 1 2 x 5 x 405 Felt-pretty easy on the squats yesterday, but my back is really taxed right now. I'm guessing the combination of the good mornings from the previous workout and these squats are the culprit. Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 17, 2012 Author Share Posted January 17, 2012 1-16-2012 BW - 226 I did lift this last weekend, however, my back was still torched from earlier in the week so I really only did warm-ups in the deadlift and some stiff-legs to loosen my back up (not worth recording the sets and reps on here). As for today....... Olympic Press: 135 x 6 155 x 3 175 x 3 195 x 2 210 x 2 220 x 1 225 x 1 Single-Arm DB Row: 3 x 12 x 115 Single-Arm Neutral Grip DB Military Press: 80 x 6 80 x 8 85 x 5 Hammer Curls: 3 x 10 x 60 The Oly. press went well today. 210 and 220 were difficult, but technique improved on the last rep and 225 went up rather easily. I plan on working this rather consistently in the future. I have been concentrating on keeping the knees locked and perfecting the double lay back (good pop when coming forward from the first lay back, followed by an agressive lay back after the bar leaves the rack position). I still have a lot of room to improve on the second lay back (need to increase my backward lean). Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 18, 2012 Author Share Posted January 18, 2012 1-18-2012 Back Squat: 45 x 10 135 x 7 225 x 6 315 x 5 365 x 2 405 x 2 2 x 5 x 430 Walk Out: 615 x 30 sec hold (1/8 squat depth) Unilateral Leg Curls: 130 x 8 140 x 8 150 x 8 Unilateral Calf Raises: 3 x 20 x 45+BW Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2012 Share Posted January 19, 2012 Is the Walk Out more geared towards taxing the body's ability to resist the eccentric motion of a squat decent? I've never seen one done before so I have no idea :/ Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 19, 2012 Author Share Posted January 19, 2012 Is the Walk Out more geared towards taxing the body's ability to resist the eccentric motion of a squat decent? I've never seen one done before so I have no idea :/ Yep. Its supposed to get you used to supporting heavier weights in the squat. I don't know how much actual carry-over it has, but I learned it many years ago. That said, I haven't used it in a long time. I was rather conservative here too, could have gone longer and perhaps could have done more sets, but I didn't want to push it too hard considering how long its been since I have done the exercise. Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 20, 2012 Author Share Posted January 20, 2012 1-20-2012 Behind the Neck Press: 45 x 12 135 x 8 150 x 6 165 x 4 135 x 6 (short rest from previous set) 135 x 3 (short rest from previous set) DB Front Lateral Raise and Rotation: 3 x 20 x 15 DB Side Lateral Raises: 3 x 8 x 20 Unilateral Tricep Pushdowns: 2 x 8 x 80 70 x 10 Cooldown Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 21, 2012 Author Share Posted January 21, 2012 1-21-2012 BW - 227 Deadlift: 135 x 7 225 x 7 315 x 5 405 x 3 475 x 2 555 x 2 585 x 2 Speed Deadlift (120 sec rest between sets): 3 x 3 x 485 Shrugs: 2 x 10 x 405 Stiff Leg DL: 225 x 5 235 x 5 Bent-Over Rows: 2 x 5 x 235 Good Morning: 2 x 5 x 195 Reverse Grip Lat Pulldown: 2 x 5 x 230 Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 24, 2012 Author Share Posted January 24, 2012 1-23-2012 BW - 228 Olympic Press: 135 x 5 165 x 2 195 x 2 215 x 1 210 x 1 205 x 2 DB Hammer Curls: 75 x 8 80 x 8 75 x 8 Standing Unilateral DB Military Press: 80 x 5 85 x 5 -Could feel that my shoulders were pretty taxed from last week's pressing (hence the lower numbers this week). Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 27, 2012 Author Share Posted January 27, 2012 (edited) 1-25-2012 BW - 226 Squats: 45 x 7 135 x 7 225 x 5 315 x 5 405 x 2 460 x 2 465 x 2 Walk-Out: 655 x 30sec hold (1/8 squat depth) Leg Curls: 140 x 8 150 x 8 150 x 8 Calf Raises: 3 x 25 x BW+45 1-26-2012 BW - 226 Clean & Jerk: 135 x 3 - warm-up Muscle Snatch: 135 x 4 - warm-up Behind the Neck Press: 45 x 10 135 x 3 155 x 3 170 x 3 185 x 2 Pull-Ups: 3 x 6 x BW DB Lateral Raises: 3 x 8 x 25 DB Front Raises: 3 x 8 x 25 Cable External Rotations: 2 x 20 x 20 - strict Push-Ups: 2 x 20 x BW Edited January 27, 2012 by John Schuna Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 28, 2012 Author Share Posted January 28, 2012 12-28-2011 BW - 225 Deadlift: 135 x 7 225 x 5 315 x 5 405 x 4 475 x 3 545 x 1 605 x 2 (tied previous rep PR) Speed Deadlift: 3 x 3 x 455 Power Shrugs: 465 x 5 505 x 5 Stiff-Leg DL: 2 x 5 x 245 Bent-Over Rows: 2 x 5 x 245 Reverse Grip Lat Pulldown: 2 x 5 x 245 Good Morning: 2 x 5 x 195 Stretch Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 30, 2012 Author Share Posted January 30, 2012 1-30-2012 Military Press: 45 x 10 135 x 5 160 x 3 185 x 2 210 x 1 135 x 10 (30 sec rest) 135 x 5 Stopped.... Short on time and shoulders are fried. Shoulders kind of taxed from all the direct shoulder work I've done over the last two weeks. My overhead pressing really has taken a dump as of late because of this. Since I'm trying to max on my main lifts over the next several weeks I'm giong to cutback on the ancillary upper-body lifts to see if my pressing will respond. Squat and Deadlift seem to be coming along very nicely at this point, pressing just isn't there though. Quote Link to comment Share on other sites More sharing options...
BigBison Posted January 31, 2012 Share Posted January 31, 2012 Deadlift:135 x 7 225 x 5 315 x 5 405 x 4 475 x 3 545 x 1 605 x 2 (tied previous rep PR) Nice! How close are you to your all time PR? Quote Link to comment Share on other sites More sharing options...
schunajm Posted February 2, 2012 Author Share Posted February 2, 2012 Deadlift:135 x 7 225 x 5 315 x 5 405 x 4 475 x 3 545 x 1 605 x 2 (tied previous rep PR) Nice! How close are you to your all time PR? Thanks collin. The most I ever pulled (or attempted) was 625. I hit this when Mike and I maxed out after nationals in 2008. I had more in the tank and could have probably pulled 640ish I think. Will be attempting somewhere in the 620 neighborhood this week, so I should match or be very close to my all time best pull. However, I only weigh 225-227 right now, which is about 11-13 pounds lighter than I was when I pulled 625 in 2008. Quote Link to comment Share on other sites More sharing options...
schunajm Posted February 2, 2012 Author Share Posted February 2, 2012 2-1-2012 BW - 226 Squat: 45 x 10 135 x 8 225 x 7 315 x 5 365 x 3 405 x 2 445 x 1 500 x 2 Pause Squats: 315 x 3 (5 sec pause in the bottom) *Just messing around with these as I haven't done them in quite some time Unilateral Leg Curls (using upright free weight machine): 3 x 8 x 45+carriage weight (? not sure on the weight of the carriage) Quote Link to comment Share on other sites More sharing options...
schunajm Posted February 2, 2012 Author Share Posted February 2, 2012 2-2-2012 Push Jerk: 135 x 5 185 x 3 205 x 3 225 x 3 245 x 1 Single-Arm DB Jerk: 90 x 5 100 x 5 95 x 5 Concentric Only Dips: BW x 14 BW x 12 Pressing still not there; however, I didn't push it today as I want to save my back for upcoming deadlift sessions over the next several weeks. Quote Link to comment Share on other sites More sharing options...
schunajm Posted February 4, 2012 Author Share Posted February 4, 2012 (edited) 02-04-2012 BW - 227.5 Deadlift: 135 x 7 225 x 5 315 x 4 405 x 3 495 x 2 560 x 1 625 x 1 (tied previous PR) Speed Deadlift: 2 x 3 x 455 Power Shrugs: 2 x 5 x 515 Stiff-Leg Deadlift: 2 x 5 x 315 My last pull looked kind of ugly. Seemed a bit out of position at the start of the pull. Once I broke it from the floor it came up rather quickly. Don't know how much I have left in the tank, but maybe 15 more pounds. I plan on maxing next saturday. James pulled 700 today. Very impressive. Edited February 4, 2012 by John Schuna Quote Link to comment Share on other sites More sharing options...
schunajm Posted February 6, 2012 Author Share Posted February 6, 2012 2-6-2012 Seated Military Press: 135 x 5 155 x 5 165 x 8 145 x 9 Seated V-Bar Row: 220 x 12 235 x 10 205 x 12 DB Bench Press: 90 x 10 100 x 6 Quote Link to comment Share on other sites More sharing options...
schunajm Posted February 9, 2012 Author Share Posted February 9, 2012 2-8-2012 Squat: 135 x 7 225 x 5 315 x 5 405 x 3 455 x 1 510 x 0 Cooldown Don't know what the hell happened yesterday. I hit 500 for a double last week on the squat so I figured I was in the 515-520 range, but just didn't have it this week. I've been a little under the weather for the last couple of days which might have played a role. Hopefully I can get a big pull in this weekend to make-up for this. Quote Link to comment Share on other sites More sharing options...
schunajm Posted February 17, 2012 Author Share Posted February 17, 2012 Been busy the last week so I haven't had much time to update my log. It was a deload anyways so nothing all too exciting.... 2-13-2012 Incline Press: 135 x 15 145 x 15 135 x 15 2-15-2012 Squat: 45 x 10 135 x 10 225 x 8 275 x 10 275 x 12 Unilateral Leg Press: 180 + carriage x 8 230 + carriage x 8 270 + carriage x 8 Leg Curls: 3 x 10 x 105 Pull-Throughs: 205 x 12 250 x 12 270 x 12 Cooldown Quote Link to comment Share on other sites More sharing options...
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