BW 238!? Apparently Russian food plus plane travel is a good way to bloat up 11 lbs... Really hoping to be back under 230 within a couple days.
Bench (paused first rep only) - 360x4x5 sets
Incline bench - 135x5, 185x5, 225x5, 275x5, 225x8
BW 234 (excess water seems to be coming off quickly)
Squat (flat soles, with belt and knee sleeves) - worked up to 475x2x5 sets, then 425x3x2 sets
Pause squat (no belt, 5 second pauses) - 275x3 ... felt some slight pinching in my right hip so I stopped. I think I did enough volume today anyhow.
Bench (paused all reps) - worked up to 385x2x6 sets
Banded pushdowns and curls
Had to deadlift at 24 hour fitness today :-/
Coan Phillipi week 5:
Sumo deadlift (80%) - 565x3x3 sets ... over under grip on first set then switched to straps. I think the combination of bars with crappy knurling and the bar rolling randomly between reps makes grip more of an issue when I deadlift there.
Speed sumo deadlift (65%, 120 seconds rest) - 455x3x3 sets ... Used hook grip for these
Power shrugs (60% of current) - 390x5x3 sets
Sumo stiff leg deadlift (instead of regular SLDL) - 315x5, 340x5, 365x5
Barbell rows - 315x5x3 sets
Underhand hammer pulldown machine - 250x8, 300x5, 320x5
45 degree hyperextension (instead of good morning) - +80x5x3 sets
Bench (paused first rep only) - 325x8x3 sets
Standing behind the neck press - 135x5, 155x5, 175x3, 190x3 (new 3RM), 200x2 (new 2RM), 210x1 (new 1RM)
Push press - 210x3, 235x3, 250x2 (new 2RM)
Bulgarian split squat (holding DB in goblet position) - bw x 10, +20x10, +40x10, +60x10
Finished with band pushdowns and curls, stretchers, and incline curls. My arms have been feeling all knotted up and achy recently from all the pressing volume.
Bench (paused first rep only) - 345x6x4 sets
Incline bench - worked up to 285x5, 255x5, 225x5
Squat (flat soles, with belt and knee sleeves) - worked up to 485x2x5 sets, then 435x3x3 sets
This was a very hard workout.
Bench (paused first rep only) - 365x4x5 sets
Standing behind the neck press - 135x5, 155x5, 175x5, 190x5 (new 5RM), 200x1, 215x1 (new 1RM) ... Used closer grip today and took off my tennis shoes, which seemed to help quite a bit.
My arms are aching quite a bit after each pressing workout, probably due to the combination of high volume, intensity and frequency. My current bench program is basically just a higher intensity, lower volume version of Smolov Jr, and I remember feeling pretty similar when I ran that program. I'll probably deload either next week or possibly after 1 more week to heal up a bit.
Bench (paused each rep) - 390x2x4 sets ... I had to skip my last two sets due to too much arm pain. I was concerned I wouldn't be able to deadlift. My arms actually kept aching the whole damn workout. I am definitely deloading bench next week.
Coan Phillipi week 5:
Sumo deadlift (85%) - 600x2
Speed sumo deadlift (65%, 120 seconds rest) - 495x3x3 sets
Power shrugs (60% of current) - 425x5x3 sets
Sumo stiff leg deadlift (instead of regular SLDL) - 365x5x3 sets
Barbell rows - 325x5x3 sets
Underhand hammer pulldown machine - 250x10, 300x6, 320x5
Good mornings - worked up to 185x5x3 sets ... These feel awkward. It doesn't feel like I'm working the muscles correctly. I'll go back to 45 degree hyper next week.
Bulgarian split squats - bw x 10, +30x10, +60x10x3 sets
Incline DB bench - 75x15, 15, 10
Band pushdowns and band curls
Squat (flat soles, with belt and knee sleeves) - worked up to 495x2 ... felt pretty good so I bumped it up to 500 for a new 2RM -> 500x2x3 sets. I think I am finally ahead of where I was before injuring my knee this summer.
Back off sets - 455x3, 405x5x2 sets
My left bicep ached a bit just from pulling down on the bar. It is good I decided to deload pressing this week. The rest of the workout was just restorative stuff.
Dual cable lat pulldown - 3 sets of 8-15
Circuit of band pushdown, curls and shoulder dislocates
Yesterday did some light arm and shoulder work.
Coan Phillipi week 7 (I mistakenly wrote week 5 last week):
Sumo deadlift (90%) - 640x2 (new 2RM). I was actually supposed to do 630x2 according to the program, but a few weeks ago I did 635 for a double so today I wanted to hit a little PR. This actually felt easier than 600x2 did last week.
Speed sumo deadlift (75%, 120 seconds rest) - 525x3x3 sets
Power shrugs (70% of current) - 460x5x2 sets
Sumo stiff leg deadlift (instead of regular SLDL) - 385x5x2 sets ... first set was hard. Second set I remember to push outwards with my feet and it was much easier.
Barbell rows - 335x5x2 sets
Underhand hammer pulldown machine - 290x5, 310x5
Good mornings (decided to give these a try again) - 135x5, 185x5, 225x5x2 sets ... This week I held the bar up on my traps and bent my knees more. It felt much better like this.
My arms are still aching even from just deadlifting :-/ It's not nearly as bad as last week though.
Bench (paused) - worked up to 405x1, 425x1, 435x1 ... this may be the most I've done on the crappy 24 hour fitness benches with no lift off or spotter. I think my PR with no lift-off/spotter/wrist wraps/belt is 10 lbs more than this but I weighed almost 250 then and was using a much nicer bench. I had a bit more in me but didn't want to risk it with no reliable spotter around.
More bench (paused first rep only) - 330x8x3 sets ... didn't fully lock out the very last rep but I'll attribute that to being tired from maxing out first and continue with my progression.
Behind the neck press - 135x5, 155x5, 165x5
Bulgarian split squats (holding DB in goblet position) - 80x10x3 sets
1000 m row
The upper body deload definitely helped me heal. I had a small amount of pain today after the last set of bench but it was much better than a couple weeks ago. I will be training bench 2-3x per week over the holiday break instead of 4x per week, so I'm hoping to heal up a bit more over the next couple weeks.
Bench (paused) - worked up quickly to 405x1, 415x1, 420x1 ... no arm pain. The rest of the workout was relatively fast paced with light weights
Incline DB press - 75x15x3 sets
Inverted rows - bw x 15, 15, 10
Cable flyes - 3 sets of 10
Close parallel grip pulldown - 145x10, 170x10, 185x8
Stretchers - 85x10, 100x10
Pec deck - 2 sets of 15
Tri rope pushdowns - 3 sets of 12-20
Cable hammer curls - 3 sets of 10-15
Hammer curl machine - 3 sets of 8-12
Triceps extension machine - 3 sets of 10-20
Incline DB curl - 25 x 10, 8, 6
Incline DB extensions - 25 x 20, 20, 15
Trained right after lunch today. Felt sluggish.
Bench (paused) - worked up to 425x1... slow but solid
Volume work (paused first rep only) - 350x6x4 sets ... Really surprised I was able to get all 4 sets based on how I was feeling today. I did manage to get amped up for my last couple sets which definitely helped. No arm pain today!
Squat (deload day) - worked up to 405x3x5 sets
Pull-throughs (using cable and rope, focusing on glute contraction) - 2 sets of 20
Hip medley - 3 sets of 10. I haven't done these in years and they were hard. My right hip has been bugging me for the last few weeks during squats. I'm going to incorporate these and will also probably drop sumo deadlift to every other week (start working in conventional again) once I finish the Coan-Phillipi program. I had this same issue about 3-4 years ago when running 5/3/1 while sumo deadlifting and wide stance squatting each week. Switching to conventional deadlift and doing some hip work completely resolved the pain until now...
Incline bench - 185x5, 225x5, 245x5, 255x5
Second workout in my complex gym:
Arnold press - 50x12x3 sets (done with slow eccentrics)
Cable row with rope - 90x20, 110x20, 130x15, 150x12, 170x8
Rope pushdowns - 3 sets of 10-12
Superset with cable reverse curls - 3 sets of 10
Front double bi curls - 3 sets of 10-15
Superset with 1-arm cable pushdowns - 3 sets of 15
Incline curls - 3 sets of 12
Superset with incline DB L extensions - 3 sets of 12-15
BW 236 (pecan pie!)
Trained at 24 hour fitness in San Jose, the only one in the area that has round plates! I had a ton of energy today and everything felt great. Absolutely no soft tissue pain anywhere or even discomfort. I've been eating tons of food the past couple days and getting lots of rest.
Coan Phillipi week 8:
Sumo deadlift (95%) - 665x2. This was a 10 lb PR over my best single, which I pulled at the start of the program 7 weeks ago. Felt really solid except that my grip started to give out after holding at the top of the second rep for a few seconds. The bars at this gym all have pretty smooth knurling but not terrible.
Speed sumo deadlift (70%, 120 seconds rest) - 495x3x3 sets
Back was feeling a bit fatigued after these so I decided to bench before moving on to the rest of the assistance work
Bench (paused first rep only) - 370x4x5 sets
Power shrugs (75% of current) - 495x5x2 sets
Sumo stiff leg deadlift (instead of regular SLDL) - 405x5x2 sets
Barbell rows - 345x5x2 sets
Underhand lat pulldown machine - 300x5x3 sets
Good mornings - 135x5, 185x5, 225x5x2 sets ... low back was fried after these
Incline bench - worked up to 295x5, 265x5, 225x7
Trained with Rose today at the Milbrae 24 hour fitness.
Bench (paused) - worked up to 425x1 ... the benches there suck. Very smooth and low to the ground
Touch and go set - 315x12 (tied PR I think)
Standing behind the neck press - 135x5, 165x5, 185x5, 205x1, 220x1 (PR)
Hammer row - 270x15, 320x12, 360x8
Stretchers - 3 sets of 10-12
Superset with cable flyes - 2 sets of 10-15
Rope pushdowns - 3 sets of 12-20
Superset with reverse curls - 3 sets of 12
Dip machine - 3 sets of 12-20
Superset with machine curls - 3 sets of 12
Bench (paused all reps) - worked up to 425x1, then 395x2x2 sets
Bulgarian split squats (holding DB in goblet position) - 100x10x3 sets
Hip medley - 3 sets of 10 per movement
Ab wheel - 15 x 2 sets
Bench (paused all reps) - 395x2x6 sets, felt easy even though this is my 4th day in a row benching
Incline bench - 305x5, 275x6, 245x7
Trained with Rose again at 24 hour fitness
Bench - worked up to 405x1, 425x1x2 sets
Squat (flat soles, knee sleeves) - worked up to 505x2x2 sets (new 2RM), 405x5x2 sets
45 degree hyperextensions - bw+45x12, 10, 8
Hip medley - 3 sets of 10, 12, 15 per movement
Chest supported row machine - 3 sets of 12-16
Trained with Rose at a really nice gym in San Jose owned by one of his old friends from high school. It's called 1825 Gym. They had a Texas deadlift bar and a ton of other great strength training equipment.
Coan Phillipi week 9:
Sumo deadlift (Texas bar) - worked up to 605x1, 655x1, 685x1 (PR), 700x1 (PR). I will upload links to the video tonight. This was slow but smooth. I was supposed to just work up to 685 today but I only have one more week on my program and I wanted to take advantage of the deadlift bar. The knurling was so much better, no grip issues at all. The extra flexibility actually threw me off slightly since I'm used to not having to pull the slack out as much before really initiating the lift. I think a little more practice on a deadlift bar and I could get more out of it.
Speed sumo deadlift (70%) - 495x3x2 sets
Bench (paused first rep) - worked up to 405x1, 425x1
335x3 ... my wrists collapsed forward and the bar dropped on my chest! Luckily the safety bars were set about an inch below my chest so this didn't do any damage. I put my wrist wraps on after this...
Power shrugs - 495x5x2 sets
Sumo stiff leg deadlifts - 425x5x2 sets
Standing behind the neck press - worked up to 185x1, 205x1, 225x1 (PR), 235x1 (PR), 195x6 (new 6RM), 175x7, 155x8 ... I dunno why but these felt great today. I think I was just super psyched up from the deadlift PR.
link to last two pulls:
My hips look much higher than I thought they were. I think I could benefit a lot from getting my hips a little lower and closer to the bar, and wedging myself in while pulling the slack out of the bar.
Bench (paused first rep only) - worked up to 405x1, then 355x6x4 sets
Bulgarian split squat (holding DB in goblet position) - 120x10x3sets... 120 is the largest dumbbell we have so next week I will switch to holding one in each hand by my sides.
Got some new shoes. Sabo deadlift shoes from Max Barbell. They are flat and thin like wrestling shoes, but the sole is harder and has better grip, and they have two straps over the top like Oly shoes. I'll be using these instead of Chucks for squatting too. Really felt more locked in and able to twist my feet/ spread the floor.
Bench (paused first rep only) - 375x4x5 sets
Squat (belt, knee sleeves, SABO deadlift shoes) - worked up to 495x1, 510x1, 522.5 x 1 (misloaded one side), 540x1 PR! Slowed down midway through but felt like a solid rep. It's been over a year since I hit a new 1RM on squat. I think I might be good for 550 if I take bigger jumps next time.
More volume - 425x5x2 sets
Incline bench - worked up to 315x3, 275x5, 225x8
Hip medley - 3 sets of 15 per movement
Ab wheel - 2 sets of 16
Bench (paused all reps) - 400x2x6 sets ... felt pretty beat up from yesterday but weights moved decently.
T bar row - 1 plate x 8, 2 plates x 8, 3 plates x8, 4 plates x 8, (drop set) 5 plates x 6/ 4 plates x 6/ 3 plates x 6
Seated cable row with close parallel grip - 160x8, 205x8, 235x8, 265x8, 295x6
Reverse EZ bar curls - 65x12x3 sets
Incline DB curl - 30x7, 25x8, 8
Superset with incline DB extensions - 30x20x3 sets