Just found out that I may be going to a conference from Tuesday to Friday, so I decided to combine today's squat workout with Tuesday's deadlift workout. I did this at 24 hour fitness which is not ideal for deadlifting but it still went OK.
Squat (flat soles, belt, knee sleeves) - 485x3, 490x3, 495x4 (new 4RM) first 3 reps were solid. On the final one I got a bit folded over at my sticking point but was able to get my hips back under the bar and lock it out. Squats felt harder than last week as I did my split squats on Friday instead of Thursday this week and I felt like I was not recovered yet.
Coan Phillipi week 6
Sumo deadlift (85%): 635 lbs x 2 ... this is the most I've pulled at 24 hour fitness I think. It was a bit slower than I would have liked but still pretty solid.
Speed sumo deadlift (70%): 520 lbs x 3 x 3 sets (120 sec rest b/w sets)
Power shrugs (65% of current): 460 lbs x 5 x 3 sets
Sumo stiff-leg deadlift: 365x5, 385x5, 395x5
Bent over row: 345x5, 345x5, 315x5
Parallel close grip lat pulldown: 250x5, 265x5x2 sets
Arched back good morning: 225x5x3 sets
Confirmed that I am going to the conference in Monterey tomorrow. Next workout will not be until Saturday unless I find a way to train while I'm there.
Bench (paused first rep only) - 375x6 (tied 6RM), 375x4x2 sets ... left left biceps and triceps were killing me after these :-/
Hip medley - 20 per movement x 3 sets
Standing overhead DB press - 80x6, 90x6x2 sets
Face pulls - 4 sets of 12-20 reps
Quick workout at hotel gym
Bulgarian split squats - 60x10, 110x10x2 sets
Incline DB press - 30x10, 55x10x2 sets
Pulldown machine - 130x10x3 sets
Did a few sets of curls and rear delts to finish
I bought a pair of Mark Bell's compression cuffs to put just above my elbows to help with the pain in my lower biceps and triceps that I've been getting. I got them so that they are only a little tight with my arms straight but get fairly tight when I bend my arm. They are comfortable to wear for the whole workout without removing them. I had ZERO pain today. I think part of this may be due to me taking longer than usual between heavy bench workouts but my arms were so wrecked after Monday's workout that I am pretty surprised I had no pain today doing basically the same workout.
Bench (paused first rep only) - 380x5, 4, 5
Standing overhead DB press - 85x6, 95x6, 100x5
Finished with several sets of rotators and rear delt raises
BW 234 (bloated up quite a bit from traveling)
Squat (flat soles, knee sleeves, belt) - 500x3 (new 3RM), 520x2 (new 2RM, +15 lbs) second rep was ugly, got folded forward. I think my belt was too tight today.
Hip medley - 3 sets of 20 per movement
Mace swings - did several sets with a preloaded 20 lb barbell. These feel great for my shoulders
Face pulls - 4 sets of 12-20
Superset with tri rope pushdowns - 4 sets of 12-25
Stretchers - 85x15, 100x12, 115x8
Lying DB extensions (resting briefly on floor) - 20x20, 25x15
Superset with hammer curls - 35x11, 8
Bench (paused all reps) - 380x3, 390x3, 395x3 ... mild/medium arm pain today even with the compression cuffs on. Not nearly as bad as its been in the past though
Standing overhead DB press - 60x12, 70x12, 80x10, 85x8
Mace swings - 5 sets of 10 per side using a pre-loaded 20 lb barbell
Tri rope pushdowns - 3 sets of 15
Superset with face pulls - 3 sets of 15
Coan Phillipi week 7
Sumo deadlift (90%): 680 lbs x 2 (new 2RM) program called for 670x2 but I think I benefit mentally quite a bit from hitting even small PRs more regularly. These were a bit slow but solid and not grinders. Grip held up well.
Speed sumo deadlift (75%): 565 lbs x 3 x 3 sets (120 sec rest b/w sets)
Power shrugs (70% of current): 495 lbs x 5 x 2 sets
Conventional stiff leg deadlift (need to give hips a break, the right hip is starting to get aggravated again): 365x5, 415x5
Bent over row: 315x5, 355x5
Underhand hammer pulldown - 270x5, 290x5
Arched back good morning: 225x5x2 sets
Mace swings (30 lb preloaded barbell) - 3 sets of 10 per side ... these feel great. I am definitely considering investing in a Shoulderok
Standing abs - 100x20, 120x15, 150x8
Bench (paused all reps) - 385x3, 395x2, 420x2
Standing overhead DB press - 65x12, 75x12, 85x10, 95x4
Mace swings - 20 lb preloaded barbell x 10 x 2 sets before benching, 30 lb x 10 x 3 sets then 40 lb x 10 x 1 set after benching ... shoulders have started feeling better since I started doing these
hammer curl - 35 x 15 x 2 sets
Warm up including 2 sets of 10 mace swings with 20 lb barbell
Squat (flat soles, knee sleeves, belt) - worked up to 530x1, was hoping for 2 but the first one was a grinder. I felt a bit weak today (the 45 lb barbell felt surprisingly heavy when I put it on the squat rack) and I felt like I was getting very little rebound out of the bottom of the squat. With that said, this is the first time in several weeks that I have not hit a squat PR so I really can't complain!
I'll be making some adjustments to my training to deal with the injuries I've been struggling with and address some weak points I think I have. I got a bit of pain in my left arm after this workout and after doing some reading I am fairly certain that this is actually referred pain from my shoulder. Also, my right hip is still bothering me on and off. It seems to be more aggravated from sumo deadlifting although squatting does irritate it a bit sometimes too. My right knee has not been bothering me at all, so I think the best thing I can do to balance out my injuries is focus on high bar squatting in my olympic lifting shoes for a while. The higher bar position won't stress my shoulder as much and the more narrow stance will put less strain on my hip. My quads, especially around the knee area, have gotten noticeably more developed and feel stronger since I started doing Bulgarian split squats. I think high bar squats will help me continue to develop them and hopefully will carry over to my low bar squat. After finishing this round of Coan Phillipi I will also be incorporating more conventional deadlifts. For bench I will probably continue with 2 sessions per week and will incorporate more work in the 6-10 rep range.
Also, since I've been liking the mace swings so much recently I decided to buy Chris Duffin's Shoulderok which I hope will help with my shoulder issues!
Felt low energy and slow again today. I was hoping for 430 for at least a double on bench but got stuck half way up on my second rep :-/ Not sure what's going on with me this week but I think I'll try to get some more rest and push my deadlift back another day.
Coan Phillipi Week 8:
Sumo deadlift (95%): 710 lbs x 1, +5 lb PR. Went for the second rep as programmed but could only get it to my knees. I failed all of my doubles I had programmed this week! Next week I will either do the prescribed workout (725x1) or deload and go for a max the following week. If I'm still feeling lethargic next week I'll probably just deload.
Sumo speed deadlift (70%) - 520x3x3 sets
Power shrugs - 530x5x2 sets
Stiff leg deadlift (conventional) - 405x5, 435x5
Bent over row w/ hip drive - 335x5, 365x5
Underhand hammer row - 280x5x2 sets
Good mornings - 225x5x2 sets
No hip or arm pain today!
Spoto press (paused 1-3 second within 1 inch of my chest on each rep, also did a slow eccentric on most reps since I'm not used to pausing before it hits my chest) - 135x6, 185x6, 235x6, 265x6, 285x6, 305x6 ... Got more comfortable with these with each set. I had no triceps/biceps pain but I did notice that the back of my left shoulder was twinging on the eccentric portion of each rep. I think I usually just lower the weight too fast to notice this.
Close grip bench (paused all reps) - 250x10, 275x8
High bar squat (oly shoes, no belt) - 135x5, 185x5, 225x5, 245x5x2 sets ... I haven't high bar squatted or used my oly shoes for squats (besides split squats) in several months because of my right knee. I was very cautious with these and did 3-5 second eccentrics on most reps to work on keeping tight and making sure I'm not rebounding off my connective tissue at the bottom of each rep. I felt no pain in my knee or hips. Hopefully it feels good tomorrow too!
Low bar squat (no belt, oly shoes) - 245x5, 275x5, 315x5 ... felt easy. Even though I haven't low bar squatted in oly shoes in a while these felt pretty natural
Band face pulls - 3 sets of 12-15
DB curls - 35x10, 10, 8
Reverse flys - 35x10x3 sets
Band triceps extensions - 2 sets of 10
Standing overhead db press - 55x8
Seated overhead db press - 75x8 ... felt pinching at the top of left shoulder, stopped
Seated Arnold press - 40x15x3 sets
Mace swings - 4 sets of 10 with 30 lb pre-loaded barbell (Shoulderok hasn't been delivered yet)
Tri rope pushdowns - 40x20,15,10
Did a lot of mobility/stretching for my lower body, my adductors are still totally fried from Monday. I had planned to work up to a 1RM on sumo deadlift tomorrow but may have to push it back a day or two if I'm still very sore.
Decided to deadlift today even though I was still sore. I was supposed to pull 725x1 but 695 was a grinder, so I tried 715 for a 5 lb PR but it wouldn't even break the floor. I'm gonna go ahead and end this deadlift training cycle. I think it's better to start a new cycle working on my weaknesses then delay another week for a possible small PR.
Spoto press - 225x6, 255x6, 275x6, 295x6, 315x5
Very close grip bench (touching smooth) - 255x8, 5
Incline DB press (30 degrees) - 80x10, 90x10
Parallel grip chins - bw x 10, 8
Dips - bw x 20
Took about 35-40 minutes including warm ups
High bar squat (Oly shoes, no belt, knee sleeves) - 225x10, 275x10x2 sets
Low bar squats (Oly shoes, no belt, knee sleeves) - 345x5x2 sets
Paused sumo deadlift, each set done every minute on the minute (double overhand grip, paused briefly right after breaking the ground) - 135x2, 235x2, 285x2, 335x2x4 sets, 285x2x5 sets
Ab wheel - bw x 10 x 2 sets
Got my Shoulderok today! This thing is awesome and feels way better than doing mace swings with a pre-fixed barbell. Just a much more natural movement and feels like more of a "swing". Feels like a very high quality piece of equipment. I did a lot of swings today... not sure how many.
Bench (paused all reps the first set then intermittently thereafter) - 275x10, 10, 10, 9, 7 .... Wanted 5 sets of 10 but I just gassed pretty bad... every set was significantly harder than the one previous. My triceps felt like they were failing first and I started struggling towards lockout.
Incline DB press (30 degree) - 90x10, 8
Weighted parallel grip chins - bw + 50x 6, +25x7, bw only x 8
Dips - bw x 15, 13
Mace swings with Shoulderok - 19 (10 + the piece itself weighs 9) x 10 x 3 sets per side