strongman1 Posted December 12, 2014 Author Share Posted December 12, 2014 (edited) 12/11/14 - Thurs coan week 5 Band Deadlift ~90 in bands 3 x 3 x 455 3 x 3 x 365 Power Shrug 3 x 5 x 325 Axle SLDL 3 x 5 x 285 - 2 or 3 w/o straps Axle Row 3 x 5 x 255 - straps Underhand Grip Lat Pulldown 3 x 5 x 250 Good Morning 3 x 5 x 135 - slow eccentric stats Edited December 12, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 12, 2014 Share Posted December 12, 2014 I'm having trouble with the stats link, is that the readings from that wrist band contraption? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 19, 2014 Author Share Posted December 19, 2014 Yea, it's a spreadsheet with the raw data. That link must not be public, I can see it. 12/13/14 - sat Eric Box Squat up to 3 x 285 feet straight forward, narrow stance Barbell Hip Thrust 8 x 315 Ab KB Swings 2 x 16 x 70 Went to Eric to see if he can figure out why I'm so inflexible, I mean even more than usual. Whatever it is, it seems to be causing my back to go downhill. He found I only have 0-10% hip internal rotation. So he gave me the special squat setup and a "frog" stretch. I'll be working on that for a while. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 19, 2014 Author Share Posted December 19, 2014 12/15/14 - Mon at 24 hour fitness, san francisco Bench a bit closer than my medium grip 2 x 5 x 315 1 x 5 x 335 last time I benched on a kmart bench I tweaked my pec, think its safer to go narrow on those. today was fine. getting spoiled by the fat pad. DB Row 3 x 8 x 120 Strict Press 3 x 155 3 x 185 3 x 205 Curl Machine slow eccentric, full extension Rower 2 x 500m - conditioning needs work Cable Ext & Int Rotations Ab Rotations Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 19, 2014 Author Share Posted December 19, 2014 12/17/14 - Wed at EHOP, nice setup there Coan week 6 Deadlift banded, long orange 1 x 2 x 475 - no bands 1 x 2 x 475 3 x 3 x 405 Power Shrug 3 x 5 x 365 SLDL 3 x 5 x 315 Barbell Row 3 x 5 x 275 Lat Pulldown - supinated 3 x 5 x 230 SS Bar GM 3 x 5 x 160 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 21, 2014 Author Share Posted December 21, 2014 12/20/14 - sat Eric Squat 5s eccentric, feet straight, narrow stance. using a box, lowering it as possible, got to 15" 5 x 325 Barbell Hip Thrust 3 x 8 x 315 Band Pull Apart Ab Wheel 2 x 15 Jump Rope / KB swing 2 x 100 / 2 x 20 x 70 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 23, 2014 Author Share Posted December 23, 2014 12/22/14 - Mon Slingshot Bench 3 x 7 x 370 - volume pr - no lift off Strict Press 3 x 135 3 x 165 2 x 190 2 x 215 DB Curls one drop set 50, 40, 30, 20 slow eccentric Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 23, 2014 Author Share Posted December 23, 2014 http://www.kabukiwarrior.com/whiskeyanddeadlifts/ Pretty interesting. So.... which one of us is going to give it a shot? Quote Link to comment Share on other sites More sharing options...
MattM Posted December 23, 2014 Share Posted December 23, 2014 http://www.kabukiwarrior.com/whiskeyanddeadlifts/ Pretty interesting. So.... which one of us is going to give it a shot? Good play on words I'd have to go north of vag to try that out so I can't :'( Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 25, 2014 Author Share Posted December 25, 2014 12/24/14 - Wed Coan week 7 Deadlift 1 x 1 x 495 - alt grip - was going to put bands on, or go up, but not feeling good 3 x 3 x 405 SLDL 2 x 5 x 315 Kinda zapped today, a little butt sick. My low back seems to be feeling better. Feels strange, but better. Checked it with Eric again, he things my squat mobility issues could be from my ankles. Going start working on that too. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 26, 2014 Share Posted December 26, 2014 Merry Xmas! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 28, 2014 Author Share Posted December 28, 2014 (edited) 12/27/14 - Sat Eric Squat 5 x 350 - 14" box - 1" lower and a little heavier than last week 5 x 350 - 13" box - normal squat, feet slightly wider than shoulder width - video easy but feels very deep, even though this looks about parallel to me Snatch Grip Pendlay Row 3 x 8 x 205 Dead Hang Pullups 2 x 8 - knees up Pallof Press varation / Ab Rotation superset 3 sets x red band 10 / 10 DB Curls - slow eccentric 50, 40, 30 DB Rev Fly 2 x 10 x 25 Plank 60s Usually I'll have some back pain on every one of these movements. Had less today, so that's encouraging. Still have a lot of work to do though. Edited December 28, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 28, 2014 Share Posted December 28, 2014 Curious to see how that squat helps you out. Looks like your back doesn't go into flexion that deep in the hole. That's good. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 9, 2015 Author Share Posted January 9, 2015 (edited) I'll let you know it it starts helping. The frog stretch seemed to help more in the first 2 weeks, but I think I need to work it harder, I've plateaued. crap, catching up the log, stuff I remember anyway. 12/29/14 - mon deloading bench Push Press 2 x 255 - kinda tweaked my back Strict Press 1 x 225 4 x 195 12/31/14 - Wed Deadlift - coan week 8 1 x 495 - not going well, didn't finish 1/3/14 - Sat Eric Squat 13.5" box 3 x 375 8 x 375 some other stuff, don't remember it all. 1/5/14 - Mon Bench close grip, index finger next to smooth, with a pause 225 255 took a break to vomit 255 285 315 4 x 350 Strict Press 4 x 5 x 195 - felt pretty good pretty decent. had to do close grip because my pecs were cramping. that seemed to work, but jumping into close grip puts a lot of pressure on the elbows. 1/7/14 - Wed @ EHOP repeating some of the last weeks of Coan because they went poorly. Also trying get prepared to do a PL meet on Feb 7. Deadlift 1 x 2 x 525 3 x 3 x 405 + orange bands SLDL 2 x 5 x 315 Row 2 x 5 x 275 Lat Pulldown 1 x 5 x 246 1 x 5 x 270 had to do pronated grip, wide. wrist and elbow acting up. GM 2 x 5 x 145 got through most of it, skipped the shrugs, but my back was beat to shit going into this, and this didn't exactly help. Edited January 9, 2015 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 10, 2015 Author Share Posted January 10, 2015 1/9/15 - Fri DB Press 10" 8 x 90 4 x 100 4 x 120 13" 2 x 130 - R only first time trying the beast metals DBs Speed Push Jerk 3 x 5 x 185 Ab Wheel 2 x 15 Ab Rotation Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2015 Share Posted January 10, 2015 You are prepping for that meet!? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 13, 2015 Author Share Posted January 13, 2015 Yes. You should too! 1/11/14 - Sun deloading the squat, even though its just the light / rehab stuff, it's a little irritating to the low back DB Bulgarian Split Squat / Plank each leg 1 x 8 x 25s 3 x 8 x 50s / 3 x 60s Barbell Hip Thrust 1 x 8 x 135 1 x 8 x 225 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 13, 2015 Author Share Posted January 13, 2015 1/12/14 - Mon Speed Strict Press / Band Pull Apart probably not really fast enough to be speed, but close 3 x 5 x 185 / 3 x 15 Jump Rope / KB Swing 3 x 50 / 3 x 10 x 70 Jump Rope / Band Ab Rotation 3 x 50 / 3 x 10 DB Curls light / slow eccentric Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 15, 2015 Author Share Posted January 15, 2015 1/14/15 - Wed @ EHOP Coan week 8 - 2nd time around Deadlift 1 x 455 1 x 505 2 x 555 - alt grip, belt. alt grip is getting comfortable now. which is great because not that long ago I couldn't do it at all over 405 or so. changed by setup quite a bit today, no more rolling the bar in. standing closer to the bar. setting up quicker, and bending down more like an RDL. Speed Deadlift 3 x 3 x 405 + orange bands - alt grip Power Shrug 2 x 5 x 405 - more of a strict shrug SLDL no belt 5 x 315 5 x 365 Barbell Row 2 x 5 x 315 - 1st set used belt Lat Pulldown - modified to narrow neutral grip 2 x 5 x 230 GM 2 x 5 x 195 Ab Rotation 3 x 15 Back was better today. Deloading the "eric squat" may have helped. Also added in more abs, frog and pirformis stretches. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 17, 2015 Author Share Posted January 17, 2015 (edited) 1/16/15 - Friday @ EHOP Bench medium grip - index finger about 1.5" from smooth all reps paused 1 x 3 x 315 1 x 1 x 335 2 x 3 x 365 - I don't have a lot of PRs above 365 that are more than 1 rep, so all I think even 2 reps is a PR. That was pretty good paused. 2nd set was tough. Strict Press 4 x 5 x 185 - might have been 190 or 195, not sure how much bar weighed. Rev Fly 3 x 15 x 25 Band Curls Plank 60s Side Plank 30s 2 Arm Hang 30s lot of stretching Edited January 17, 2015 by strongman1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 17, 2015 Share Posted January 17, 2015 And they were PAUSED ?! Sweet work man, I wish I could bench haha Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 18, 2015 Author Share Posted January 18, 2015 1/18/15 - Sunday morning @ EHOP GM 135 - bunch of sets and reps DB Bulgarian Split Squat 16 x 50s 16 x 75s bunch of extra stretching Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 19, 2015 Share Posted January 19, 2015 Nice job on the bench! EHOP? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 22, 2015 Author Share Posted January 22, 2015 Thanks Mike! EHOP is Edgar's House of Pain, which is the new gym of the Dakota Barbell crew. Pretty nice place, room for 3 deadlift platforms, 2 monos, 2 squat racks, 3 benches, oly platform, stuff. They probably have 12+ dudes and 3 girls who train regularly. I'm planning on doing a PL meet on Feb 7 so trying to make some gainz. Push/pull only though. Squat still tears me up, still working on that. 1/19/15 - Mon DB Press 13" 2 x 125 - right Still trying this 2nd pressing day idea, which I like, but I felt pretty beat up. Mostly stretched. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 22, 2015 Author Share Posted January 22, 2015 1/21/15 - Wed @ EHOP Coan week 9 Deadlift all alt grip, belt 1 x 495 1 x 525 1 x 565 Speed Deadlift 2 x 3 x 405 SLDL 2 x 5 x 315 skipped power shrugs Didn't feel great, but got the work done, mostly. Irritated my back a little on Sunday with the light GMs, then trying to stretch aggressively last night. Good news is my new deadlift setup masks the issue a bit. 1 Quote Link to comment Share on other sites More sharing options...
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