Deadlifting: Coan/Phillipi week 6

Felt pretty good going in, bought 6 dozen eggs today. At check out asked me what I was making. two 6 egg omelette's a day thats what.
Also foam rolling and stretching pre workout was hard to do with 1 dog. With 2 they need to be put outside just cause I am on the ground doesn't mean its time to wrestle.
Deadlift

135x5
225x5
315x3
385x1 DOH PR
435x1 felt awful awful
465x2 first felt like crap second felt better

"speed" deadlifts

385 3x3

frst set was doodie changed a few things and seemed to get it back

http://www.youtube.com/watch?v=jhN7GsFY1BE

more cameos from the dogs....... A little feature at the end too. Bane slides down hills like that on his back all the time.

Shrugs

325 3x5 +10

these are supposed to be power shrugs but they were so easy I did them strict with a 1 second pause full stretch at bottom and 1 second hold at top. Think I am getting a fat neck again

BO BB Row

275 3x5 +30lbs

little heavy some cheating but didn't feel to bad

Chin ups
BW +15 x5
BW 2x5

felt fine with the added weight but my left bicep didn't like the extra pressure.

Jump rope

Ab rollouts

Weekends training squats and Bench

Saturday

POURING RAIN no strongman events

Power Snatch 
95x3 
95x3 
115x3 
135x3 
155x3 

Haven't done any OLY stuff in awhile 

OLY Back squat, CLOSE stance ATG 

135x5 
225x3 
275x3 
295x3 

Hanging leg raise 

3x8 


groin is feeling better back to squatting real weights soon


Sunday


Close Grip Bench


UM i must have really sprained my left wrist in my sleep, need to keep up on the shake weight. I CASTED the damn thing with wraps 


135x5
155x5
185x5
205 3x5
185x10


New dog won't leave my side tried to jump on the bench while I was benching HAHA thankfully it was as I was racking the weight.


Easy day so quick circuit of 2 sets 8-12 reps each


hammer curls


rolling tricep extension


flies


Planks


bent over db fly 


all pumped brah 

Log Press/upper little more volume

started my ussual warm up of foam rolling/stretching, etc which quickly turned into an impromptu dog grappling match, worked on my darce choke and a few sweeps off the back.

Log C&P

95xbla bla
145xbla
185x5
215x3 haha this sucked almost missd 3rd rep
235x2 ties pr was very happy to get this all things considering


Standing OH Lockouts off pin (forehead level)
205 3x3 PR+10lbs

this was tough, i love these, I have to just keep pushing to get them, some SLOOOOOOW reps which i think is a what I need.

Push Press

135 3x8

Vanity circuit 3x12

db lateral raises

tricep OH extension

Curls

Band face pulls 3x15

Coan/Phillipi Deadlift week 5

This is the week where it goes from the circuit to 3x5 straight sets for ACC which I much prefer! Also a bit of a back off week volume starts to decrease......

Some jump rope

Deadlift
225x5
315x4
385x1
435 3x3

http://www.youtube.com/watch?v=hTCiMwkX1JA

this ended up being tougher then I thought, some slow at least feeling pulls. My grip is a bit fatigued but just hold on tight and don't think about it.

Speed deadlifts

355 3x3

Stiff Leg DL
315 3x5

BO BB Row

245 3x5

Chin up

+10 3x5

Some jump rope strung togther 5 straight double unders haha

5 minutes on airdyne for pre rehab.

my legs fill up with lactic acid real fast..... Not sure why so doing some steady state crap to try to get this better, helps with my groin pull too which has been getting much better.

figuring out the farmers walk

I had to get up for work at 5am Saturday by the time i was able and ready to train time was short as I had to go watch the Strikeforce HWY tournament, wow on that.......

Farmers walk 40'
120x2
190x2
260x1 pr

its not a lot of weight or much of a pr on the surface but there is more to it.

I didn't use a false grip, I haven't walked with more the 210 per hand not using a false grip since i almost cut my thumb off 3 years ago. i almost NEVER have good farmers walks in training, training on thick gravel probably has something to do with that.  I could have went further, i just didn't set up to.  It doesn't feel like I just accomplished some lift I've been working towards for a long time. But more I figured one out so I can actually make progress in it and not be something I have pretty much written off ever being good at.

Stones to 48"

230x3
250x3
280x1 tacky went bye bye on that dusty stone I haven't touched in a long time!
250x3
230x3

http://www.youtube.com/watch?v=bYC0OnHBTM8


Sunday quick bench and pressing day

pretty busy this weekend........

Close grip bench

135x5
155x5
185x3
205x3
225x3
185x10

ring dips

x5
+25x3
that was hard........
x5
x5

band face pulls and tons of band bicep curls for rehab

pain free squats

HI Bar OLY Squats with my knees damn near touching no belt

135x5

225x5

275x3

315x3 fell forward on the 4th rep out of the hole, little to heavy for squatting like this. 

did about as deep of a squat off the pins as you can do getting under it was just stupid. 

225 3x5

ab band pull downs 3x12

Pressing of sorts

My low back is as sore has it been in over a year from that deadlifting Tuesday. Foam rolling has been painful. Feels good!

Log Press

95xbla bla bla
145x5
185x5
205x3
225x3 ah good enough, I had zero explosion today, these were pretty much push presses. I could take this as good or bad depending on how you look at it.

Standing OH Lockouts (off pins forehead level)

190 3x3 +5lbs over last week and easier

axle strict press

123x5
143 2x5

I really such at these after other stuff

Hammer curls to supplement my shake weight training

65s 3x8

strength up technique down, someday the two will fuse together.

Coan/Phillipi week 4 also known as pure hell

Sunday I did some highland throwing, shotput/bramer stone, LWFD and caber. Think I learned a lot on the stone throw. LWFD and hammer still suck donkey dick.

anyway

Bodyweight 188, my body just doesn't want to get bigger

Deadlifts

135x5
225x5
315x3
365x1 DOH
405x1 mixed grip
455x
490x1..... miss the 2nd BLAH should have never took my hands off the bar. Should have just pulled before my body had time to realize what the hell I am doing to it. OH WELL

"speed" deadlifts this is the week  where they ain't very speedy

410 5x3 90 seconds rest between sets.

 oh boy did these feel awful, it was a really mentally tough workout, i mean the pulls were not that bad but i just kept feeling worse and worse. I think my dog got worried about me as you can see in the video haha.  At least it is over with

Circuit....... 120 seconds rest between exercises 2-3 minutes between rounds

Stiff Leg Deadlift 275 3x8

BO BB Row 225 3x8

Chin up 3x8 these for whatever reason felt easy.

Next week is a back off week which is obviously needed. Pretty much the mock meet I did at Gold's last weekend was a little to much to recover from as deadlifts last week felt awful also. I will regroup next week then week 6-10 will get smashed

Friday Night Squats Saturday Morning events

Friday Night

Todays training just wanted to work up to a 300ish squat see where I'm at 

OLY Squat DEEP

135x5
225x5
275x3
295x3
315x3 where my groin felt it. Think I am going to get a set of briefs  Got to keep knees straight for now, hard to do.



Saturday morning


Short strongman events session going to have a long day of highland throwing tomorrow 


Yoke walk no belt 80'
150x2
240x2
380x1
450x1
500x1
550x1 Belt less PR

620x20ft haha little to much for now, I think 650 no belt in around 3-4 weeks I have to harden my skin back up on my back shit is raw after this!


Atlas stones no tacky to 50"


230x5 


probably a no tacky pr as I never train without tacky I would have done more but the stone got wet as the tires I was unloading the stone onto were full of water


Going to demolish a hill side with a pick, shovel and wheel barrow for deadlift assistance 

Overhead presses

12" Log C&P

95x5
145x5
185x3
205x2
225x1
245xnope

http://www.youtube.com/watch?v=q5yt-QhqKQM

Always stall at 245 but I'll progress from here this time. Less rep crap more lockouts and stuff

OH Lockouts (forehead)
185 3x3

1 arm 2" db press
95x5 boff arms

hammer curls

Deadlifting up to 505 in 3 1/2 minutes

Coan/Phillipi deadlift week 3

my laptop died so been away good news is someone turned my flip cam in at the gym

Anyway

2/1/11 Coan/Phillipi week 3

Deadlift

135xsome
225x5
315x5
405x2
465x2 grinder

Speed deadlifts

380 6x3 of pure hell

circuit

SL DL 275 3x8

BO BB Row 225 3x8

Chin ups 3x8

this really sucked doing the pseudo powerlifting meet sunday I knew would make this difficult oh well still got through it! been eating a a lot extra and sleeping like crazy trying to recover. Beef and coconut ice cream cures all