Raising the Dead (10 weeks)
- Thread starter evolution
- Start date
Day 2/week 1-Tues
A)bench:1X6@210, 1X4@215, 1X3@225, 1X5@200, 1X4@245
B)1 arm db shoulder press:3X5 w/60 pd db
C)1 arm inc db press:1X12 w/50 pd db, 1X10 w/55, 1X8 w/60
D)rev grip bb curl:4X6@100
Felt good to put bench back into the rotation, not bad numbers for not having touched bench in prob 8 weeks or so.
A)bench:1X6@210, 1X4@215, 1X3@225, 1X5@200, 1X4@245
B)1 arm db shoulder press:3X5 w/60 pd db
C)1 arm inc db press:1X12 w/50 pd db, 1X10 w/55, 1X8 w/60
D)rev grip bb curl:4X6@100
Felt good to put bench back into the rotation, not bad numbers for not having touched bench in prob 8 weeks or so.
Welllll...it seems I've lost a lot of log time. Anyway, picking up where I left off-
Week 6/Day 1-Monday
A)deadlift:1X2@355
B)speed deads:3X3@290
C)power shrugs:3X5@255
D1)Sldl:3X5@245
D2)seated row:3X5@200
D3)chins:3X5 w/25 pd plate
D4)good morns:1X5@235, 1X5@145, 1X5@250
Week 6/Day 2-Tues
Today was horrible because I'm an idiot and decided to arm wrestle Jonesy. Wonderful shooting pains, ended up putting MMA on hold tonight.
But I'm a bigger idiot and went to the gym anyway-
Bench:3X5@230, 1X1@230--->this is where my right arm really started giving me trouble and the pain got worse, so I quit and did some push pressing
Push press:2X10@135--->Called it a day at this point to let my arm heal up.
Week 6/Day 1-Monday
A)deadlift:1X2@355
B)speed deads:3X3@290
C)power shrugs:3X5@255
D1)Sldl:3X5@245
D2)seated row:3X5@200
D3)chins:3X5 w/25 pd plate
D4)good morns:1X5@235, 1X5@145, 1X5@250
Week 6/Day 2-Tues
Today was horrible because I'm an idiot and decided to arm wrestle Jonesy. Wonderful shooting pains, ended up putting MMA on hold tonight.
But I'm a bigger idiot and went to the gym anyway-
Bench:3X5@230, 1X1@230--->this is where my right arm really started giving me trouble and the pain got worse, so I quit and did some push pressing
Push press:2X10@135--->Called it a day at this point to let my arm heal up.
Let's see if I can remember everything this week.
Week 7/Day 1-Mon
A)deadlift:1X2@375
B)speed deads:3X3@310
C)power shrugs:2X5@295
D1)seated row:2X5@210
D2)chins:2X5 w/25+5 pd plates
D3)good mornings:2X5@260
D4)cable pullthroughs:2X12@200
Week 7/Day 2-Tues
A)bench:3X5@225, 1X4@225, 1X3@225
B)push press:3X6@155, 1X8@135
C)1 arm db press:3X17 w/50 pd db
D)cable crunches:3X10@140
Week 7/Day 3-Thurs
AM
A1)1 arm bb snatch:3X3@80
A2)fixed bar curls:3X12@70 pds
B)farmers walks:3X30 seconds w/110 pd dbs
C)rope pulls to face:2X12@50
Tomorrow I'll hit an hour and a half of MMA and 45 minutes of Hapkido.
Week 7/Day 1-Mon
A)deadlift:1X2@375
B)speed deads:3X3@310
C)power shrugs:2X5@295
D1)seated row:2X5@210
D2)chins:2X5 w/25+5 pd plates
D3)good mornings:2X5@260
D4)cable pullthroughs:2X12@200
Week 7/Day 2-Tues
A)bench:3X5@225, 1X4@225, 1X3@225
B)push press:3X6@155, 1X8@135
C)1 arm db press:3X17 w/50 pd db
D)cable crunches:3X10@140
Week 7/Day 3-Thurs
AM
A1)1 arm bb snatch:3X3@80
A2)fixed bar curls:3X12@70 pds
B)farmers walks:3X30 seconds w/110 pd dbs
C)rope pulls to face:2X12@50
Tomorrow I'll hit an hour and a half of MMA and 45 minutes of Hapkido.
Week 8/Day 2-Tues
A1)bench:3X5@225, 2X4@225
A2)cable crunch:5X10@150
B)push press:1X4@165, 1X8@155, 1X10@145
C)cable flyes:3X12@I don't remember
Week 8/Day 3-Thurs
A1)full snatch:3X3@125
A2)fixed bar curl-press-extend:3X10@60
B)squat:2X5@315, 2X4@325, 1X6@300
C1)bulgarian squat:3X10 w/40 pd dbs
C2)cable flyes:3X12 @60
D)farmers walks: 2X40 seconds w/110 pd dbs
1Xnear puking:45 minutes JK
A1)bench:3X5@225, 2X4@225
A2)cable crunch:5X10@150
B)push press:1X4@165, 1X8@155, 1X10@145
C)cable flyes:3X12@I don't remember
Week 8/Day 3-Thurs
A1)full snatch:3X3@125
A2)fixed bar curl-press-extend:3X10@60
B)squat:2X5@315, 2X4@325, 1X6@300
C1)bulgarian squat:3X10 w/40 pd dbs
C2)cable flyes:3X12 @60
D)farmers walks: 2X40 seconds w/110 pd dbs
1Xnear puking:45 minutes JK
Week 9/Day 1-Monday
A)deadlift:1X1@405 (thought my eyes were going to pop out of my head).
B)speed deads:2X3@295
C)Power shrugs:2X5@285
D)SLDL:2X5@250
E)full cleans:3X5@135 (these were added for fun)
I'm learning two lessons through this Coan routine-
-If you want the weight to come up, you gotta really grind sometimes.
-Pulling back instead of up makes all the difference in the world.
Started tracking calories again and I'll be shooting for 3200 a day, which will put me just slightly under an extra 500 over maintenence. I weighed in today and was at 172.
Sooo...next week is the last week of this Coan routine; I'm doing my best to get a digital camera to get at least a picture if not a video of my 415 pull.
A)deadlift:1X1@405 (thought my eyes were going to pop out of my head).
B)speed deads:2X3@295
C)Power shrugs:2X5@285
D)SLDL:2X5@250
E)full cleans:3X5@135 (these were added for fun)
I'm learning two lessons through this Coan routine-
-If you want the weight to come up, you gotta really grind sometimes.
-Pulling back instead of up makes all the difference in the world.
Started tracking calories again and I'll be shooting for 3200 a day, which will put me just slightly under an extra 500 over maintenence. I weighed in today and was at 172.
Sooo...next week is the last week of this Coan routine; I'm doing my best to get a digital camera to get at least a picture if not a video of my 415 pull.
Hoss
1
wow, i just read this whole thread. that's sick, i want a video!! how was the 405 pull? pretty quick or slow? 172 with a 400+ pull is awesome.. Keepn the squats to a minimum huh? Are you just in a period after hitting them hard, where you eaze up on them, or you just cut them out? One more Q, what was your 1RM in the begining, I saw you got 315 twice, soo 340? around there?
i got a lot of Q's since i havent seen this before
i got a lot of Q's since i havent seen this before
mreik said:wow, i just read this whole thread. that's sick, i want a video!! how was the 405 pull? pretty quick or slow? 172 with a 400+ pull is awesome.. Keepn the squats to a minimum huh? Are you just in a period after hitting them hard, where you eaze up on them, or you just cut them out? One more Q, what was your 1RM in the begining, I saw you got 315 twice, soo 340? around there?
i got a lot of Q's since i havent seen this before
It came off the floor rather slow, then about midshin started coming fast, and then it seemed to take forever to lock it out. Zack was with me, so it helped with him chanting the "lock it out! lock it out!"
I haven't cut out the squats; I'm still trying to hit around a 5X5 for them once a week. I'll go back to squatting on a more regular basis after this program is over. The last time I maxed out, I got 405 on my squat. If you'll look back, I did two sets of 5 reps at 315 and then two sets of four reps with 325 (I think).
I actually need to start working on setting up another program for myself because this one ends next week.
Thanks for visiting man...and I'm gonna do my damndest to get a video or at least a picture or hopefully both.
They have that really cool program: 1-lift-a-day, it's written by Dan John. I think you can find it over at www.t-nation.com
I've got an arm specialization EDT program by Charles Staley. Supposedly give ya an inch in a month. I haven't tried it yet...I'd just get to bored concentrating on arms so much.
I've got an arm specialization EDT program by Charles Staley. Supposedly give ya an inch in a month. I haven't tried it yet...I'd just get to bored concentrating on arms so much.