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Andre518
11-20-2009, 11:13 AM
Well I had my very 1st meet on Nov 8th in the 100% RAW Old School Iron Wars. I had a great time but did not total nearly what I was looking to. All my training leading up to my meet my goals were making weight for the 242 class and trying to place somewhere good. Well I made weight coming in at 229 and took 1st place (there were only 2 of us in the 242 class lol) At the meet I realized that a lot of lifters were there for different goal other than trying to come in number one. They were there trying to set records and RR's. With a new perspective of meet I have set a long term goal I want to total 1607 witch in the 100% RAW federation is an elite lifter in the 242 class. So my train and meets are now all based on that not winning or beating the next lifter. It is all about becoming an elite lifter! So I thought I would start my log as I am starting my new routine tomorrow.

Routine

Squat
http://www.joeskopec.com/coancalc.html

Bench
http://www.joeskopec.com/edcoanbench.html

Deadlift
http://www.powerpage.net/coanphildead.html

My workout days for the next 12 weeks will be

Saturday
Squat/Deadlift

Tuesday
Heavy Bench

Thursday
Light Bench

Since I have been PL my totals so far have been

BW SQ BP DL Total
283 455 365 475 1295
272 425 345 495 1265
229 408 275 551 1235 <---1st Meet

Lastly here is the video of my 1st meet.
y74xk7cvhMY

Andre518
11-21-2009, 11:21 PM
Week 1

Saturday
Nov.21/09
Squat/Deadlift


Squat

Bar x 10
185 x 5
225 x 5
245 x 5
255 x 5
275 x 10
275 x 10

Deadlift
200 x 5
250 x 5
300 x 3
450 x 2

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)250 x 8 2)250 x 8 3)250 x 8

Bent Over Rows- 1)135 x8 2)135 x 8 3)135 x 8

Reverse Lat-pull- 1)100 x 8 2)140 x 8 3)140 x8

Good Mornings- 1)135 x 8 2)135 x 8 3)135 x 8


Today was a great work, I can really feel it in my hamstrings right now. I set a PR for reps on the squat that is the 1st time I have ever squat 275 x 10 and to do it for 2 sets of ten felt really good. If I can keep this up for the next 12 weeks I foresee a lot of great advances in my lifting!

MarcusWild
11-22-2009, 02:58 PM
That looks good. The other thing about doing squat/dead on the same day is a meet will feel easy since you get more time between them. I always deadlift more in a meet than in the gym. Most of our gym is like that.

Andre518
11-23-2009, 12:42 PM
Monday
Nov 23/09
Heavy Bench

Bench
Bar x 10
135 x 10
155 x 5
185 x 5
215 x 10
215 x 10

Narrow Grip Bench (2 x 10)
190 x 10
190 x 8 + 2


Incline Bench (2 x 10)
175 x 10
175 x 7 + 3

Assist Work

Incline Peck Deck
110 x 10
90 x 12
70 x 20
70 x 20
70 x 20

Key Press
35 x 15
35 x 15
30 x 15
30 x 15
30 x 12

Ab Isolate Machine
120 x 25
120 x 25
120 x 25
120 x 20

Good work out NG Bench and Inc Bench second sets felt pretty heavy I ended up racking taking a deep breath and pushing out the remaining reps. For the assist work I was looking to do 5 x 25-30 but with both the peck deck and key presses since I never did either on before I was not sure on what weight to start with. I have a better idea now. All in all feel good about my days work.

Andre518
11-23-2009, 12:45 PM
That looks good. The other thing about doing squat/dead on the same day is a meet will feel easy since you get more time between them. I always deadlift more in a meet than in the gym. Most of our gym is like that.

Nice I really want my squat to come up and the way my legs feel now I think this program may help out a lot. Thanks again for suggesting doing squats/deadlifts on the same day and getting more recovery time.

JSully
11-23-2009, 12:59 PM
sick quad separation, lol..

work on sitting back into the squat. Looks like you had some issues with that. Box squats will help you learn that..

Andre518
11-24-2009, 12:08 AM
sick quad separation, lol..


Thanks for noticing if this powerlifting thing does not work out maybe I can get my upper body to match my lower body and I can try out some BB contest! LOL.

Andre518
11-25-2009, 11:50 AM
Wednesday
Nov 25/09
Light Bench

Bench
Bar x 20
135 x 15
155 x 10
175 x 10
180 x 10
180 x 10

Rope Press Downs
50 x 18
50 x 13
50 x 12
50 x 12
50 x 12


Weighted Dips
45 x 3
35 x 4
25 x 4
25 x 4
BW x 7

Reverse Curls
50 x 20
50 x 16
40 x 15
40 x 12
40 x 11

Decline Situp
25 x 7
25 x 5
10 x 10
10 x 5
10 x 5

Hanging Leg Raises
12
10
9
7
8


Light work at home

Push ups
3 x 20

Concentration Curls (30lbs DB)
3 x 15

Hand Grips
50 x 50 (Harbinger Grips)
100 x 30 (Heavy Grips)
150 x 21 (Heavy Grips)

Planks (did not time just did as long I could)
3 Sets

Today was a good workout. I realize how weak my abs are and that my tri's need some work.

Andre518
11-28-2009, 08:29 PM
Week 2

Saturday
Nov 28/09
Squat/Deadlift

Squat
Bar x 20
185 x 5
225 x 5
245 x 5
255 x 5
275 x 10
275 x 10


Deadlift
200 x 5
250 x 5
300 x 5
350 x 3
405 x 3
480 x 1 <---This set was suppose to be 1 x 2 but only got 1

Speed Deadlift (8 x 3 90 sec b/w sets)
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)250 x 8 2)250 x 8 3)250 x 8

Bent Over Rows- 1)135 x8 2)135 x 8 3)135 x 8

Reverse Lat-pull- 1)140 x 8 2)140 x 8 3)140 x8

Good Mornings- 1)135 x 8 2)135 x 8 3)135 x 8


Today was an ok work I was upset to find that last week I forgot to do my DL Speed sets. I feel like I have cheated myself by not paying attention to my routine. I was also upset that my working set for my DL today was 1 x 2 @ 480 but it felt really heavy had a hard time getting it up once and could not get it for a second time. I just have to stay focused and pull harder.

Coke
11-29-2009, 04:55 AM
The squat/deadlift session was great. Good luck with your goals man.

Andre518
11-29-2009, 05:47 PM
Thanks Cocoa I can not wait to see the results of the next 12 weeks and see how long it takes me to reach my 1607 total.

Andre518
12-01-2009, 11:32 AM
Tuesday
Dec 01/09
Heavy Bench

Bench
Bar x 20
135 x 10
155 x 5
185 x 5
215 10
215 x 10

Narrow Grip Bench
190 x 8+2
190 x 9+1
155 x 8
135 x 10

Incline Bench
175 x 10
175 x 8+2
145 x 8
135 x 10

Light Machine Fly's
110 x 10
110 x 10
110 x 10
110 x 10
60 x 25

Tate Press
30 x 10
30 x 10
30 x 10
30 x 10
35 x 6

Abdominal Machine
130 x 15
120 x 10
110 x 15
110 x 14
110 x 14


Light Work At Home


Decline Push-ups (on stability ball)
5 x 10

Hammer Curls (30lb DB)
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Stability Ball Crunches
4 x 25

Hand Grips
50lbs x 50 Harbinger Griper
100lbs x 40 Heavy Griper
150lbs x 21 Heavy Griper
100lbs x 15 Heavy Griper (Reverse Grip)
150lbs x 5 Heavy Griper (Reverse Grip)

Good workout today I put some light machine fly's in to see if it would help with my shoulders. I have been against them for so long but after hearing some other peoples opinion on them I thought I would put them in the mix to see how they work for me.

Andre518
12-05-2009, 04:02 PM
Thursday
12/03/09
Light Bench

Light work at home

Push ups
20
20
20

Concentration Curls
30 x 15
30 x 15
30 x 15

Hand Grips
50 x 50 (Harbinger Grips)
100 x 40 (Heavy Grips)
150 x 22 (Heavy Grips)

Planks
5 x Fail


At the Gym

Bench
Bar x 20
135 x 10
155 x 5
175 x 5
180 x 10
180 x 10

Reverse Curls
50+Bar x 12
50+Bar x 12
50+Bar x 10
50+Bar x 8
50+Bar x 9

Rope Push Downs
60 x 20
60 x 12
50 x 13
50 x 12
50 x 13

Dips
7
6
5
5
5


Abdominal Machine
110 x 25
110 x 25
110 x 25
110 x 25


Today was a busy day I had to do my light work during the day and could not get to the gym until after work. Working out from 1:30 am to 3:00 am really had an effect on my workout, but at least I got it in.

For my reverse curls I was not sure what the weight of the bar was so I put a 25 on each side. That is why in my log it says 50+Bar x rep.

Andre518
12-05-2009, 04:12 PM
Week 3

Saturday
12/05/09
Squat/Deadlift

Squat
Bar x 20
135 x 10
185 x 5
225 x 5
255 x 5
275 x 3
290 x 8
290 x 8

Deadlift
200 x 5
250 x 5
300 x 3
350 x 3
400 x 2
450 x 1
510 x 0 <---- Tried 4 times and got nothing :(

Speed Deadlifts (6 x 3 90 sec b/w sets)
420 x 3
420 x 3
420 x 3
420 x 3
420 x 3
420 x 3

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)250 x 8 2)250 x 8 3)250 x 8

Bent Over Rows- 1)140 x8 2)140 x 8 3)140 x 8

Reverse Lat-pull- 1)150 x 8 2)150 x 8 3)150 x8

Good Mornings- 1)140 x 8 2)140 x 8 3)140 x 8

Once again on my work sets for my deadlift I was suppose to get 510 1x2 but after 4 attempts I could not even break ground. So I am gonna recalculate my numbers and try to go for a 575 PR at the end of the 12 weeks instead of 600. I will continue to do the same assist work for the original 600 PR but bring my work sets down. The assist work I have no problem with it that last work set that is really killing me. So hopefully at the end of these 12 weeks I will put 25lbs on the my deadlift.

byronsru24
12-05-2009, 04:15 PM
You and are are pretty close on our lifts. I'll be sure to check in here from now on.

Andre518
12-05-2009, 11:29 PM
You and are are pretty close on our lifts. I'll be sure to check in here from now on.

Thanks I checked out your log as well seems like your making some great progress since your accident keep up the hard work. Good luck with you meet.

joey54
12-06-2009, 08:29 AM
Like what I am seeing in here!

Andre518
12-06-2009, 08:03 PM
Thanks a lot Joey! I hope I like what a I see in a bout 9.5 weeks. lol.

Brian C
12-06-2009, 09:50 PM
Really good work Andre. Im doing Coan also. If you have to, you can lower the volume of the accessory work. Dont beat yourself up if you skip something. I know a few guys who used it and are in the 2000 range and have told me the same thing. Remember Coan is one crazy bastard who was a monster, so being this intense was normal for him. Ill knock off a set on accessories or something. It will still be just as effective. Just really get as much weight in the accessory movements as you can. Keep up the great work pal.

Andre518
12-07-2009, 10:25 AM
Thanks Brian right now the accessory work is fine it my actual last work set that has been my problem. I am going to readjust my numbers a bit and see how things work out. Thanks again. Stay strong.

byronsru24
12-08-2009, 08:40 AM
Thanks I checked out your log as well seems like your making some great progress since your accident keep up the hard work. Good luck with you meet.

Thanks man. My squat still has a ways to go, but my bench and dead are the strongest they've ever been. Meets still 7 weeks away so now I just gotta be smart and not over think things

Andre518
12-08-2009, 11:34 AM
Tuesday
Dec 08/09
Heavy Bench

Bench
Bar x 20
135 x 10
155 x 10
175 x 10
185 x 10
225 x 8
225 x 8

Narrow Grip Bench
155 x 5
175 x 5
200 x 8
200 x 8

Incline Bench
135 x 5
155 x 5
185 x 8
185 x 8

Machine Fly's
70 x 25
90 x 25
90 x 25
90 x 21
90 x 21

Tate Press
35 x 10
35 x 10
35 x 10
35 x 10
35 x 9

Roman Chair Leg Raises
15
15
15
15
11


Light work @ home

Push Ups
20
20
20

Hammer Curls
30 x 15
30 x 15
30 x 15

Hand Grips
50 x 50 (Harbinger Grips)
100 x 38 (Heavy Grips)
150 x 12 (Heavy Grips)
100 x 15 (HG Reverse Grip)
150 x 12 (HG Reverse Grip)

Stability Ball Crunches
25
25
25

Today was an excellent workout I felt really strong on all my lifts. Today was a really good motivator! I hope that the majority of the my lifts days go this well. The hand grips did feel difficult today though.

Andre518
12-10-2009, 10:12 AM
Thursday
Dec 10/09
Light Bench


Bench
Bar x 25
135 x 10
155 x 10
175 x 10
180 x 10
180 x 10

Push Downs
60 x 16
50 x 1
40 x 15
40 x 13
40 x 14

Dip
10
7
7
6
6

Reverse Curls
50+Bar x 10
50+Bar x 10
50+Bar x 10
50+Bar x 9
50+Bar x 8

Abdominal Machine
120 x 20
120 x 17
120 x 14
120 x 14
90 x 35


Triceps felt really fatigued today, on the positive side I can feel my form on my bench getting a lot better. Busy day today so I did not do any light work at home.

Andre518
12-13-2009, 08:10 AM
Saturday
Dec 12/09
Squat/Deadlift

Week 4

Squat
Bar x 25
135 x 10
185 x 5
225 x 5
255 x 5
275 x 5
305 x 8
305 x 8<-----last 2-3 reps not do not think I hit below 90.

Deadlift
200 x 5
250 x 5
300 x 3
350 x 2
405 x 1
455 x 1
520 x 0<------Missed my last set again :bang:

Speed Deadlift(5 x 3)
450 x 2
420 x 3
420 x 3
420 x 3
420 x 3

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)260 x 8 2)260 x 8 3)---Ran Out of Time---

Bent Over Rows- 1)150 x8 2)150 x 8 3)---Ran Out of Time---

Reverse Lat-pull- 1)160 x 8 2)160 x 8 3)---Ran Out of Time---

Good Mornings- 1)150 x 8 2)150 x 8 3)---Ran Out of Time---


Three words to describe today's workout: HORRIBLE, WEAK, and DISAPPOINTING!!!!! :bang: Even after lowering my deadlift goal from 600 to 575 today I still could not break ground with my last set of DL and the fact that I had to lower the weight in my speed sets did not help my confidence much. This week I have to figure a new approach for next weekend I'm either going to try doing my DL first then squat or do one lift on Saturday and the other on sunday. I was also pissed that my workout today took so long I ran out of time to get my last circuit in due to the fact that I had other things I had to do. My squats are going well but I'm getting really discourage with my DL knowing that I should 100% be able to make these last lifts.

joey54
12-13-2009, 08:13 AM
How is your speed with that high of a weight on the deads? Why not pull singles for those as well?

Andre518
12-13-2009, 08:33 AM
I'm pretty quick off the ground (when I can break ground) To be honest I never thought to try to pull them for singles. I get so focused on following my programs to a T that I just map out my weeks according to the routine be it 5/3/1/, Shikeo, and now Coan that I do my very best to follow it and not try to detour for the routine. I think Im very O.C.D. with my every aspect of my training example I have to weigh myself everyday before it was because I was trying to make weight for my meet, now I'm trying to put weight back on. I have to eat with I'm selected calories, protein, carb, and fat intake everyday and track everything I can go a couple of days with out doing this but after 2 days it starts to bug me. I have to make lifts that are mapped out for me or it bothers me for the rest of the day. Its crazy that I am like this because I never been like this before it all started when I started training for my 1st meet and now it just my everyday way of life. All of these obsession do not bother it or my everyday life, they do not make my training a chore they actually make me feel well disciplined and confident that one day I will a well rounded strong lifter and this way of thinking keeps me so motivated and hunger for a better and better training day.

Painzer
12-13-2009, 10:03 AM
I think the 70 lb jump is too much. why not try something in between first, like 480 for a single? Then go for the 510-520. Just a thought.

Andre518
12-13-2009, 01:55 PM
I think the 70 lb jump is too much. why not try something in between first, like 480 for a single? Then go for the 510-520. Just a thought.

Yeah maybe I could give that try I was thinking only warming up to 450 would save energy and would help me be able to hit those last sets. I think I will try 480 then 5?? thanks for the idea Painzer.

Andre518
12-15-2009, 11:29 AM
Tuesday
Dec 15/09
Heavy Bench

Bench
Bar x 20
135 x 10
155 x 10
175 x 10
185 x 10
225 x 8
235 x 8
235 x 7+1

Narrow Grip Bench
155 x 5
175 x 5
205 x 8
205 x 8

Incline Bench
135 x 5
155 x 5
190 x 8
190 x 7

Machine Fly's
90 x 25
90 x 25
80 x 21
80 x 20
80 x 21

Tri Extension
50 x 25
50 x 25
50 x 25
50 x 25
50 x 25

Abdominal Crunch
95 x 25
95 x 16
95 x 16
95 x 11
95 x 11

Body Weight Chin Ups
BW x 1 (s)
BW x 1 (s)
BW x 1 (s)
BW x 1 (c)
BW x 1 (c)

Assisted Chin Ups
55 x 5 (s)
55 x 4 (s)
55 x 2 (s)

(s)= Up to Sternum
(c)= Up to Chin


Light Work @ Home

Push Ups
20
20
20

Hammer Curls
30 x 15
30 x 15
30 x 15

Stability Ball Crunches
30
30
30

Hand Grips
50 x 50
100 X 40
150 x 15
100 x 15 (Reverse Grip)
150 x 8 (Reverse Grip)

Had a great workout today. After reading Leave Lat Pull-Down Land and Build A Bigger Back by Craig Weller last night I decided to work on my chin ups and pull ups to help better develop my back. When ever I use to do either of them I would only pull myself up to my chin today after doing my best to pull myself up to my sternum and lower myself slowly I see a huge difference. I plan to work on my pulls for the rest of my 12 week program then try the workout that Craig has outlined on the site.

byronsru24
12-15-2009, 01:12 PM
Wow.....I wouldn't remember half of that stuff to jot down on here...lol

joey54
12-15-2009, 07:49 PM
Doing some serious work. Keep it up.

Coke
12-16-2009, 06:39 AM
Ridiculous volume dude.

Andre518
12-16-2009, 01:11 PM
Thanks joey I'm really determined and focused on putting on some serious strength in 2010 so I want to get a little head start now.

Coca I know high volume is a big change from the way I usually train but I'm adapting well and really can start to see a difference in my form on the 3 big lifts.

Andre518
12-17-2009, 10:37 AM
Thursday
Dec 17/09
Light Bench

Bench Press
Bar x 30
135 x 10
155 x 10
175 x 10
185 x 10
185 x 10

Push downs
60 x 12
40 x 15
40 x 12
40 x 12
40 x 12

Reverse Curls
50+bar x 10
50+bar x 10
50+bar x 10
50+bar x 10
50+bar x 7

Abdominal
120 x 25
120 x 20
120 x 18
120 x 18
120 x 15

Assisted Chin Ups(all chin ups were up to sternum and slowly lowered.)
55 x 6
55 x 4
70 x 4
85 x 5
85 x 4


Light work @ Home

Concentration Curls
30 x 15
30 x 15
30 x 15

Planks
5 x Fail

Hand Grips
50 x 50
100 x 45
150 x 30

Today I skipped out on dips and push ups my shoulder felt like that could use a break from them. Other than that not a bad light day feel the my grip starting to get a little stronger on the heavy grippers.

Andre518
12-19-2009, 10:24 PM
Saturday
Dec 19/09
Deadlift

Deadlift
205 x 5
250 x 5
300 x 3
350 x 3
400 x 3
460 x 3
460 x 3
460 x 2+1<-----(Grip started to really go had to reset took a few seconds)

Speed Deadlift (3x3)
390 x 3
390 x 3
390 x 3

Power Shrugs (3x5)
300 x 5
330 x 5
330 x 5

Straight Leg Deadlift (3x5)
275 x 5
275 x 5
275 x 5

Bent Over Rows (3x5)
185 x 5
185 x 5
185 x 5

Arch Back Good Mornings (3x5)
185 x 5
185 x 5
185 x 5

Underhand Lat Pulldowns (3x5)
180 x 5
180 x 5
180 x 5

Today due to at tight schedule I decided to only deadlift instead of doing both my deadlifting and squatting. It was nice that I actually made all my lifts today except for the rest I had to make on my last rep of my work set @ 460. Today was my first time ever doing power shrugs before I left for the gym I checked on youtube on how to do them. I didn't think I really did them correctly until a little while ago when I started to really feel my shoulders and traps feeling really soar. I did have to use wrist straps on them because my grip was pretty much shot when I got to shrugs. Today was the first time that I truly figured out how to use wrist straps before the actually made holding the bar seem more difficult. All in all a good day and as long as I am not snowed in tomorrow I will go and do my squatting.

Andre518
12-22-2009, 12:06 PM
Tuesday
Dec 22/09
Heavy Bench

Bench
Bar x 30
135 x 10
155 x 10
175 x 10
185 x 10
225 x 5
245 x 5
245 x 5

Narrow Grip Bench
175 x 5
185 x 5
215 x 5
215 x 5

Incline Bench
155 x 5
175 x 5
200 x 5
200 x 5

Machine Fly's
90 x 25
90 x 25
90 x 25
90 x 20
90 x 20

Tate Press
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

Abdominal Crunch
95 x 25
95 x 25
95 x 25
95 x 21
95 x 16

Body Weight Chin Ups
1(s)
1(c)
1(c)
1(c)
1(c)

Assist Chin Ups
55 x 4(s)
55 x 2(s)
55 X 2(s)

(s)= up to sternum
(c)= up to chin

I felt really strong on the bench today everything seem to go up with ease. My chin ups felt really off today but at least I got some in. Due to all the running around I have to do I was unable to get my light work at home done after the holidays I will be able to get them back in. I hope to get last Sunday's squatting in tomorrow I hate to miss a session but things get really hectic this time a year so I'm just trying my best to get in what I can.

Andre518
12-23-2009, 12:48 PM
Wednesday
Dec 23/09
Squat

Squat
Bar x 25
135 x 10
185 x 5
225 x 5
255 x 5
275 x 5
305 x 5
320 x 5
320 x 5

Today was a really quick day. I had to get in last Sundays training so I stopped by the gym in the middle of my christmas shopping and did my work load with no assist work. Hey something is better than nothing.

Coke
12-24-2009, 09:25 AM
Working with some nice numbers in here man.

Andre518
12-24-2009, 04:53 PM
Thanks CoCoa Im really rtying right now with the holidays its been a little difficult to into the gym but I have made every work out so far even if they are not on the regular scheduled day I have still gotten them in.

joey54
12-24-2009, 07:42 PM
Way not to make excuses and put in some work.

Andre518
12-27-2009, 09:09 PM
It has been a few training days since I last updated my log so here are my last three lifting days.

Thursday
Dec 24/09
Light Bench

Bench
Bar x 25
135 x 10
155 x 10
175 x 10
185 x 10
185 x 10

Push Downs
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Reverse Curls
50+Bar x 10
50+Bar x 10
50+Bar x 10
50+Bar x 10
50+Bar x 10

Abdominal Machine
120 x 25
120 x 25
120 x 21
120 x 21
120 x 21

Assisted Chin Up
55 x 5
55 x 3
85 x 5
85 x 5
85 x 5



Saturday
Dec 26/09
Deadlift

Deadlift
200 x 5
250 x 5
300 x 3
350 x 3
400 x 3
450 x 3
490 x 1<-----(Upset this set was suppose to be 1x2 but only had 1 in me)


Speed Deadlift
420 x 3
420 x 3
420 x 3

Power Shrugs
360 x 5
360 x 5
360 x 5

Straight Leg DL(w/ Fat Grips)
155 x 5
155 x 5
185 x 5

Bent Over Rows
200 x 5
200 x 5
200 x 5

Arch Back Good Mornings
185 x 5
185 x 5
185 x 5

Underhand Lat Pull Downs (Fat Grips)
185 x 5
185 x 5
185 x 5

Saturday was not too bad of a training day. Was mad that I did not hit 490 for 2 makes me feel like I'm starting lose strength on my deadlift. I was really happy to use my Fat Grips that I got for Christmas. I tried to do 225 for my str8 leg DL but no go, I do feel like I went to light with 155 seeing that I still got 185 for 5 afterward but I really like them and look forward to using the Fat Grips on my bench day.


Sunday
Dec 27/09
Squat

Squat
Bar x 25
135 x 5
185 x 5
225 x 5
255 x 5
275 x 5
305 x 5
320 x 5
335 x 5
335 x 5

Leg Press
505 x 5
505 x 5
505 x 5
505 x 5
405 x 12

Leg Extension Machine
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Laying Leg Curl
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10

Even though 335x5 on a squat is not a super big lift for me it felt great. Squatting has always been my worst lift and now to be hitting reps like this has really helped my confidence with squatting. Today was a really great day I have never felt so strong and confident on my squats in all of my training. It feels great and I can not wait to put my weight on my back and squat it!!!

Andre518
12-29-2009, 10:29 AM
Tuesday
Dec 29/09
Heavy Bench

Bench
Bar x 30
135 x 10
155 x 10
175 x 10
185 x 10
225 x 5
245 x 5
255 x 5
255 x 5

Narrow Grip Bench
175 x 5
200 x 5
225 x 5
225 x 5

Incline Bench
175 x 5
195 x 5
210 x 8
210 x 6

Machine Flys
90 x 20
90 x 15
80 x 15
80 x 15
70 x 20
70 x 20

Tri Machine
30 x 25
40 x 20
40 x 16
40 x 15
40 x 15

Abdominal Machine
50 x 20
50 x 15
40 x 20
40 x 20
40 x 20

Body Weight Chin Ups
1 (c)
1 (c)
1 (c)
1 (c)
1 (c)


Assist Chin Ups
28 x 2
58 x 5
58 x 3


Today was a good day I went to Golds instead of Planet Fitness today and noticed that the Cybex machines feel heavier than the Hammer Strength machine.

Unholy
12-29-2009, 10:40 AM
Sick workouts!

I want to get into 100% Raw powerlifting as well.

When is your next meet going to be? Or is that still in the works.

Andre518
12-29-2009, 10:44 AM
As far as a 100% RAW meet not too sure yet. On 1/16/10 Im doing a local unsanctioned Push Pull meet.

Andre518
01-01-2010, 11:59 PM
Thursday
Dec 31/09
Light Bench

Bench
Bar x 30 (Fat Gripz)
135 x 10 (Fat Gripz)
155 x 10 (Fat Gripz)
175 x 10 (Fat Gripz)
185 x 10 (Fat Gripz)
185 x 10 (Fat Gripz)

Light Bench
Bar x 10 (EFS Pro Mini Bands)
90 x 5 (EFS Pro Mini Bands)
135 x 5 (EFS Pro Mini Bands)
155 x 5 (EFS Pro Mini Bands)
135 x 5 (EFS Pro Mini Bands + Fat Gripz)

Push Downs
50 x 15
50 x 12
50 x 10
50 x 10
50 x 10

Reverse Curls
50+Bar x 10
50+Bar x 10
50+Bar x 10
50+Bar x 7
50+Bar x 7

Abdominal Crunch Machine
95 x 25
95 x 25
95 x 20
95 x 25
95 x 20

Assisted Chin Ups
55 x 5
55 x 3
85 x 5
85 x 4
85 x 4

Today was a really fun workout. I got to use my Fat Grips and my Mini Bands for the first time ever on my bench. I really like the feel of the bands and the Fat Grips used at the same time I plan to use this type of set up on my light benches from here on out.

Andre518
01-02-2010, 12:10 AM
Friday
Jan 01/10
Squat at Cutting Edge Sport Sciences Gym

Squat
Bar x 25
135 x 10
185 x 5
225 x 5
255 x 5
275 x 5
305 x 5
320 x 5
335 x 5
335 x 5

10lb Sledge Hammer On 270lb Tire
Right Side x 25
Left Side x 25

10lb Sledge Hammer On 270lb Tire Over Head Chopping
Right Side x 25
Left Side x 25

Reverse Hyper
Body(leg) Weight x 10
20 x 6
20 x 6
20 x 6

Atlas Ball
167 x 1


Tonight was really cool. Back at my first meet I meet a guy named Dyke Naughton, who has his own PL gym and invited me to come check his gym and train with him and some of the guys there. So tonight I go to go and this was my 1st time ever lifting in a real PL gym. This place was great. I had a lot of fun and got to try out some different things I have never tried before. I learned tonight that the Atlas balls really hit your core. I plan to go back hopefully a few times a month!

Andre518
01-04-2010, 07:09 AM
Sunday
Jan 04/10
Deadlift


Today was the first time that I had to miss a training day due to the weather. Not a good way to start my day or my New Year. :mad:

joey54
01-04-2010, 05:14 PM
You will figure thoese deadlifts out soon enough. Keep up the good work.

Andre518
01-06-2010, 08:03 AM
Tuesday
Jan 5/10
Heavy Bench

Bench
Bar x 30
135 x 10
155 x 10
175 x 10
185 x 5
225 x 5
245 x 5
260 x 5
270 x 3
270 x 3

Narrow Grip Bench
200 x 5
220 x 5
235 x 5
235 x 3

Incline Bench
200 x 5
210 x 5
220 x 4
220 x 3 + 2 assist

Straight Bar Press Downs
60 x 10
85 x 10
85 x 10
85 x 10
70 x 10

Machine Fly's
90 x 25
90 x 25
90 x 25
90 x 25
90 x 25

Abdominal Crunches
95 x 25
95 x 25
95 x 25
95 x 20
95 x 20

Body Weight Chin Ups
1(c)
1(c)
1(c)
1(c)
1(c)
(c)= to chin

This was a really good work out even though on my bench I was suppose to get 270 for 2 sets of 5, Narrow G/B 235 for 2 sets of 5, and Incline B 220 for 2 sets of 5 I think I did to many reps at the beginning of my benching to get to my last 2 work sets. I am thinking of doing 5's and 3's instead of 10's and 5's on my next bench day and see how that goes. I hit a reps PR on the machine flys today 90 x 5 x25 nothing to impressive but a little PR none the less. One thing I do not like is that it seems like my chin ups are not improving at all.

Andre518
01-06-2010, 08:05 AM
You will figure thoese deadlifts out soon enough. Keep up the good work.

Thanks Joey! I can not tell how much a missed lift day or an actual lift in training bugs the crap out of me for days.

Coke
01-06-2010, 09:13 AM
Push day is looking great bro.

Andre518
01-06-2010, 10:05 AM
Thanks CoCoa!

borracho
01-07-2010, 03:29 PM
I could learn a lot about volume from you...looks like you're doing awesome in here bud. Keep it up..looknig forward to seeing the results from the 1/16 meet.

Andre518
01-08-2010, 09:20 AM
Thanks Borracho! I really like the high volume at the end of this program I am thinking doing a 2 week deload and trying another cycle of it or I may try the Extended Tension Training by Dave Tate I bought the e-book last week. I haven't read it yet hopefully this weekend. The only problem is finding a partner to workout with to time each other.

Andre518
01-08-2010, 09:31 AM
Friday
Jan 08/10 (1:30a.m. late night training)
Light Bench

Light Bench
Bar x 30 (Fat Gripz)
355 x 10 (Fat Gripz)
155 x 10 (Fat Gripz)
175 x 10 (Fat Gripz)
190 x 10 (Fat Gripz)
190 x 10 (Fat Gripz)

Light Band Bench
Bar x 10 +(EFS Pro Mini Bands)
95 x 5 +(EFS Pro Mini Bands)
135 x 5 +(EFS Pro Mini Bands)
155 x 5 +(EFS Pro Mini Bands)
145 x 5 +(EFS Pro Mini Bands + Fat Gripz)

Dips
10
10
6
6
6

Machine Reverse Curls
50 x 10
50 x 10
50 x 10
50 x 7
50 x 7

Abdominal Machine
125 x 25
125 x 25
125 x 20
125 x 20
125 x 25

Assist Chin Up
55 x 5
55 x 3
70 x 5
70 x 4
85 x 4

Had to train late tonight (1:30am) after work. I really like working with bands I would like to use them with some heavier weights but I just haven't yet because I have been training by myself. I really like doing light speed pressing with them. I changed a few things up tonight did dips for the 1st time in a while but did not have a lot in me on them. I also did my reverse curls on a machine I liked the constant resistance through the whole movement. I hope all this work pays off next weekend. As long as I press better than a 275lbs I will be happy. My 1st meet that all I could get so I'm just looking to beat my last meet numbers and have a fun time.

Andre518
01-09-2010, 05:35 PM
Saturday
Jan 09/10
Deadlift

Deadlift
200 x 5
250 x 5
300 x 5
350 x 5
400 x 3
450 x 2
500 x 1
520 x 3x0:mad:
510 x 2x0:mad:

Speed Deadlift
450 x 2
450 x 3
450 x 2

Power Shrugs
385 x 5
385 x 5

Straight Leg Deadlift
295 x 5
295 x 5

Dumbbell Rows
100 x 5
100 x 5

Underhand Lat Pull-downs
180 x 5
170 x 5


Really bad lift day! I was suppose to hit 520x2 for my work DL and 450 3x3 for my speed DL and I just could not get them. I even dropped my my 520 to 510 and still nothing. I think the Coan routine for DL is just not for me. I plan to go back to 5/3/1 for my DL next week. The Coan is working well for my bench and squat but for weeks I have not hit my work loads on my DL. I was hitting 550 DL for a long time and now I can not even pull 510! This is killing me. I have a push/pull meet next Saturday and it looks like I may pull under what I pulled in my last meet. This is just messing with me too much mentally so I think going back to 5/3/1 for my DL will be a good idea only time will tell.

Coke
01-10-2010, 04:49 AM
Props just for the 500 deads alone Andre.

Andre518
01-10-2010, 01:17 PM
Props just for the 500 deads alone Andre.

Thanks I truly appreciate it but in my mind I'm like "I'm 27 247lbs I should be able to pull at least 550 at any give time" but I guess it just doesn't work that way. Chris M. and some others on here said I am overtraining so I plan to go light this week do my meet next sat. then start up something new with less volume on my DL. Like always thanks for stopping by and checking out my log!

Andre518
01-10-2010, 01:22 PM
Sunday
Jan 10/10
Squat

Squat
Bar x 30
135 x 10
185 x 10
225 x 10
255 x 5

Leg Extension
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Seated Leg Curl
90 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Leg Press
405 x 5
405 x 5
405 x 5
405 x 5
405 x 5

Today I just went in and did a quick 45 min light leg day. Since I am over training and have a meet next weekend I decided this would be best. Thanks to all the guys who helped me out the last couple of days to realize that I was over training and gave me some good advice.

Coke
01-10-2010, 01:54 PM
Good luck heading into your meet next weekend.

Andre518
01-11-2010, 08:41 AM
Thanks CoCoa good or bad I'll post some videos.

john o
01-12-2010, 01:20 AM
I popped in here when I saw your goal was 1607 raw at 242. That's exactly
what I'm shooting for by the time I turn forty in 18 mos. You'll make great gains
With the determination you showed in your log.

FWIW I addressed these goals with Tom Mutaffis who was kind enough to give me
a training routine he thought would suit my needs and likely yours as well.

Check it out for something to consider in the future. I am waiting for the 531 book to
Be shipped and then read before I start. It's in Tom's. Q and A thread.

Andre518
01-15-2010, 06:18 AM
Good luck with you goal I hope you make it. Do you compete in the 100% RAW fed? I will check out Tom's routine as well.

Andre518
01-15-2010, 06:29 AM
Ran into a horrible run of bad luck this week. I took Tuesday off from the gym because I wanted to rest up before Saturdays meet. Then Tuesday night my babysitter(a family member none the less) that was gonna watch my daughter on Saturday and take her to dance class canceled and for some odd reason with only 4 days noticed I could not find someone who wanted to be at my house by 8am and watch her all day and take her to dance class. So I with drew from the meet. OK I was a upset s**t happens. Figured I just pick up and do a light bench on Thursday and then I was gonna continue on my with my training, Well Wednesday I wake up with a soar throat and feeling tired didn't think much of it ate some cough drops and went on with my day, Thursday I had a fever, soar throat, no energy, a cough and just felt horrible now I still feel sick and looks like I wont be getting to the gym this weekend either. Sometimes I feel like if I did not have bad luck I wouldn't have any luck at all. I just hope with a week off from training I can come back and put in some serious work. Missing one training day eats at me missing four is killing me. :mad:

john o
01-15-2010, 11:19 AM
Good luck with you goal I hope you make it. Do you compete in the 100% RAW fed? I will check out Tom's routine as well.

I've never competed, but do have some interest. I did check out that federation, but I think
It's mainly east coast. I'm retired from other competitive athletic endeavors but wouldn't mind
Channelling that competitive drive into powerlifting. You seem to be pretty driven as well. Sometimes
That's a double edged sword. 0vertraining, injury, etc. Slow and steady wins the race. Don't get
me wrong work your butt off, but you can't go 100 mph each day. Rest up, get back on the horse.

Let me know what you think of the program Tom wrote out for me. It might be interesting
to chart each others progress and push each other since we are shooting for the same goal.

Maybe a friendly wager, like you have to wear a Cardinal hat to the Yankees game or vice versa.

Coke
01-15-2010, 09:01 PM
Looks like that meet just wasn't meant to be, there will be other ones along the way. In some way you may have been forced to take some extra days off, wish you well man.

joey54
01-16-2010, 08:14 AM
This gives you a good chance to reset, sort out the deadlift concerns, and get closer to that long term goal.

Andre518
01-19-2010, 11:33 AM
Tuesday
Jan 19/10
Heavy Bench

Bench
Bar x 30
135 x 10
185 x 5
225 x 5
245 x 5
265 x 3
280 x 3
280 x 3

Narrow Grip Bench
225 x 5
235 x 3
245 x 3
245 x 3

Incline Bench
200 x 3
225 x 3
230 x 3
230 x 3

Straight Bar Press Downs
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Machine Fly's
90 x 25
90 x 25
90 x 25
90 x 25
90 x 25

Ab Crunch
95 x 25
95 x 25
95 x 25
95 x 25
95 x 25

Body Weight Chin-ups
1(c)
1(c)
1(c)
1(c)
1(c)
(c)=to chin

Assist Pull Ups
85 x 5
85 x 4
100 x 5
100 x 4
100 x 3

It felt really good to get back to the gym after being sick and missing my meet and a week from the gym. Today I decided to tone my volume down some seeing that my work set we for 2 x 3 I want to make sure that I did not burn out on lighter weight and miss them. My chins and pull ups still suck but I'm gonna keep at them to help to better develop my back. All in all it was a great way to start my Birthday!

Coke
01-19-2010, 08:12 PM
Way to keep things rolling, killer b'day effort.

Andre518
01-19-2010, 11:27 PM
Thanks Coke its time to get back to business had a week of slacking.

Andre518
01-21-2010, 12:09 PM
Thursday
Jan 21/10
Light Bench

Bench With Fat Gripz
Bar x 30
135 x 10
155 x 10
175 x 10
190 x 10
190 x 10

Light Band Bench
Band+Bar x 10
Band+95 x 10
Band+135 x 5
Band+155 x 5
Band+Fat Gripz+145 x 5

Rope Press Downs
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Machine Reverse Curls
50 x 10
50 x 10
50 x 10
50 x 10
50 x 6

Assist Pull Ups
100 x 5
100 x 5
100 x 5
100 x 4
100 x 4

Abdominal Machine
125 x 25
125 x 25
125 x 25
125 x 21
125 x 21

At home hit IT Bands/Hamstrings/Quads/Lower and Upper Back/Pirifomis on my new MR2 - Mobil-izer Roll.

http://www.flexcart.com/members/elitefts/blue-roller-600.jpg

Good day worked on speed with my band benching but as I got to my last two sets my speed really started to slow down. I'm starting to notice a difference with using the fat gripz they don't seem to bother my wrist anymore and they are starting to have a more natural feel when I'm benching. Today was my fourth day of using my MR2 - Mobil-izer Roll and I can feel the knots coming out of my legs.

Andre518
01-24-2010, 07:12 AM
Saturday
Jan 24/10
Deadlift

Deadlift

Warm Ups
200 x 5
250 x 5
300 x 3

Work Sets
375 x 5
400 x 5
425 x 8

Deficit Deadlift (2 Plates)
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Dumbbell Rows
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Shrugs
275 x 10
300 x 10
300 x 10
300 x 10
300 x 10

Today I switched my DL back to a 5/3/1 routine and it felt good mentally to hit all my weights. I have to admit that I did use lifting straps on both my Rows and Shrugs but right now I am more concerned with adding strengthening to my traps and back more than my grip. I'll give it a wave or two and see how things go.

Coke
01-24-2010, 12:25 PM
Real nice job for both days dude.

Andre518
01-24-2010, 05:23 PM
Sunday
Jan 24/10
Squat

Squat
Bar x 25
185 x 5
225 x 5
250 x 5
275 x 3
300 x 0 :mad:
325 x 0 :mad:
350 x 0 :mad:
350 x 0 :mad:

Leg Extension
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Seated Leg Curl
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Seated Calf Raises
90 x 10
180 x 10
180 x 10
160 x 10
160 x 10

I tweaked my lower back squatting today. I started out really good everything was going smooth and at 275 the 1st one went up fine, 2nd felt a little soar in my back the 3rd one went up with more pain. I took a few minutes and stretched a bit I put a belt on hoping that would help stepped out with 275 again to get my last 2 reps in but stepping back the pain just got worst. I figured I should listen to my body and called it a day for squatting. I felt like a pansy but I didn't want to mess my back up any more. I think yesterdays Deadlifting had a play in today strain. If my back is back to normal next weekend I will switch my SQ and DL days and see how that works out. It seems like lately I'm running into a lot of problems its getting frustrating but I'm still trying to stay positive and keep pushing through.

Andre518
01-24-2010, 05:23 PM
Real nice job for both days dude.

Thanks bro!

Coke
01-25-2010, 06:46 AM
Same thing happened to me recently...it may work to split the squats and deads up more, maybe do one of the movements during the weekend and the other during the week. You may even want to try doing them both the same session, I did that for a while and it was ok, at least for a while.

Andre518
01-25-2010, 08:51 AM
I wish I could split them up more but right now its just not in my cards. I have to bench on tue/thurs day because I have to lift at PF and I can only make it to Golds on Sat/Sun. I was doing them both on Sat when I first started my Coan workout. Then I switched to sat-Dl and sun-Sq. Im gonna see how sat-Sq and sun-Dl works I hope I can lift tomorrow but right now it does not feel like it. This has been a bad month all together for me. Makes me feel like I have know idea what I am doing like Im a newbie all over again. lol. But I know Im not and Im not a quitter. I'll get back in to the groove again just have to stay positive and focused. Thanks as always Coco!

Andre518
02-02-2010, 09:34 AM
Tuesday
Feb 02/10
Heavy Bench

Bench
Bar x 30
135 x 5
155 x 5
175 x 5
195 x 5
225 x 5
245 x 3
265 x 3
280 x 3
280 x 4

Narrow Grip Bench
225 x 3
235 x 3
245 x 3
245 x 3

Incline Bench
225 x 3
225 x 3
230 x 3
230 x 3

Machine Fly's
90 x 25
90 x 25
90 x 25
90 x 25
90 x 25

Straight Bar Press-downs
85 x 10
85 x 10
85 x 10
85 x 10
85 x 6

Roman Chair Leg Lifts
20
20
16
15
15

Today was my 1st back to the gym in a week since I hurt my back. I felt good back is still a little soar. I just the volume down just to get my weights in and not mess with my back too much. I have deiced to only finish out the Ed Coan bench routine and do 5/3/1 for my sq/dl for now. Being hard headed and biting off my than I could chew really caught up with, even with many warning from people I still thought I could push through but I guess you live and you learn. Mentally right now I feel like a pansy for not being able to complete what I set out to do, but I hated not being able to go to the gym for a week so I guess you just have to listen to your body and know when to back off a bit. Thanks to everyone who tried to warn me months ago that this would happen. Its my own fault for not listening.

Coke
02-02-2010, 11:32 AM
Looks like the issue with your back was a little more serious than mine, good deal on taking the needed rest time. Living and learning this way leads toward perfecting your craft, whatever it is. See that you are moving big numbers as usual with the benching and all, good job Andre.

Andre518
02-04-2010, 12:18 PM
Thursday
Feb 04/10
Light Bench

Bench
Bar x 30
135 x 10
155 x 10
175 x 10
190 x 10
190 x 10

Incline Dumbbell BP
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Machine Reverse Curls
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Assisted Chin-ups
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Abdominal Crunch Machine
110 x 20
110 x 20
110 x 15
110 x 15
110 x 12

Nice light day, Incline DB/BP felt real good had a nice deep stretch to them.

Andre518
02-08-2010, 07:26 AM
Sat/Sun
Squat/Deadlift
Feb 06/10-07/10

Saturday

Squat
160 x 5
135 x 5
185 x 5
200 x 5
225 x 5
200 x 5
185 x 5
160 x 5
155 x 5
135 x 5

Laying Leg Curl
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Back Extension
90 x 10
90 x 10
90 x 10
90 x 10
110 x 10

Today was my 1st day back squatting since I hurt my back. My back has been feeling really good during the day just the 1st hour or so when I 1st wake up it feels soar and really tight. I had planed on doing a 5/3/1 program today my warm ups were (160x5, 200x5, 240x3) I started out with 160 and coming down my back felt really soar, I went to 135 just to see how it felt it was not as bad but I was still feeling it a bit in the hole. Deiced that I would take it easy and do light weights and see how things go from there. I went to 225 but need a belt for for 200 and 225 for some extra support. I guess the rehabbing will take longer than just taking a week off so I will be working light and with strict form until my back it up to par.


Sunday

Sumo Deadlift
135 x 10
185 x 10
200 x 10
225 x 10
250 x 10

Straight Leg Deadlift
135 x 10
155 x 10
155 x 10
155 x 10
155 x 10

Reverse Lat Pull-Downs
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Back Raises
10
10
10
10
10

I switched to a sumo deadlift today it felt like it took some stress off my lower back plus its been a very long time since I did them. I plan to do sumo's until my back feels better. I also hope that maybe when I go back to a conventional pull that I will see some improvement. Still taking it slow and steady as hard an annoying as it is I hope for the best result I can get back taking my time and messing anything else up.

Coke
02-08-2010, 09:25 AM
Glad to see you doing some active recovery work. Keep being patient man, the whole healing process takes a bit of time.

Andre518
02-08-2010, 09:42 AM
Thank CoCoa I'm trying to make all the right decisions but mentally it hard for me I feel like Im getting weaker and all my hard work is just going down the drain, but I am determined to come back bigger, stronger, faster!

Andre518
02-09-2010, 10:17 AM
Tuesday
Feb 09/10
Heavy Bench

Bench
Bar x 30
135 x 5
155 x 5
185 x 5
225 x 5
245 x 3
265 x 3
280 x 3
290 x 3
290 x 3+1 Assist

Narrow Grip Bench
225 x 3
245 x 3
255 x 3
255 x 3

Incline Bench
225 x 3
235 x 3
240 x 3
240 x 3

Reverse Curl
60+Bar x 10
60+Bar x 8
60+Bar x 7
60+Bar x 6
60+Bar x 5

Straight Bar Press-Down
95 x 10
95 x10
95 x 8
95 x 6
95 x 5

Abdominal Crunch Machine
110 x 20
110 x 20
110 x 20
110 x 18
110 x 18

Good day nice to see my bench heading in the right direction for the 1st time in a while.

Coke
02-09-2010, 04:46 PM
Session is tight bro, especially the benching.

Andre518
02-12-2010, 09:10 AM
Thursday/Friday Morning Late Night Session
Feb 11-12/10
Light Bench

Bench (w/Fat Gripz)
Bar x 30
135 x 10
155 x 10
165 x 10
185 x 10
195 x 10
195 x 10

Light Band Bench
Bar x 10 + EFS Pro Mini Band
135 x 5 + EFS Pro Mini Band
155 x 5 + EFS Pro Mini Band
165 x 5 + EFS Pro Mini Band
150 x 8 + EFS Pro Mini Band+ Fat Gripz

Machine Fly's
110 x 25
110 x 23
110 x 23
110 x 20
110 x 20

Abdominal Machine
125 x 25
125 x 25
125 x 20
125 x 20
125 x 20

Rope Press-Down
60 x 10
60 x 10
60 x 10
60 x 10
60 x 8

Not too bad of a workout but I really don't enjoy starting my training after I get out of work (1:00am), but you gotta do what you gotta do.

Coke
02-12-2010, 02:12 PM
Effort is smooth man, especially after work so late at night.

john o
02-13-2010, 11:04 PM
All your lifts will be headed in the right direction soon enough Andre.

john o
02-13-2010, 11:13 PM
All your lifts will be headed in the right direction soon enough Andre. Damn phone. I didn't think my post was so brilliant it needed to be sent twice.

Andre518
02-16-2010, 12:15 PM
CoCoa, john o, thanks guys for stopping by and for the encouragement.

Sunday
Feb 14/10
Light Sqaut

Squat
Bar x 20
135 x 10
165 x 10
185 x 10
200 x 6
225 x 5
225 x 5
200 x 5
185 x 5
165 x 5
135 x 10

Laying Leg Curl
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Back Extension
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Today I took it light still back is feeling better but figure that I have 3 weeks left on my bench routine that I am going to take it slow with my other 2 lifts and just really focus on getting back to 100%. One thing that I did do today was place the bar about half an inch to an inch lower than I usually do. Last month I got to lift a real PL gym and I was told by the owner/head training coach there that I was placing the bar a little high up so when I started to come out of the hole with heavy weight I was leaning forward. I kept telling myself I was gonna work on this problem but never did. Well today I did and I noticed that it took a lot of strain off my lower back and I could pop up a lot faster. the down side to this is with my new position my shoulders and arms do not feel as strong holding the bar there so I figure taking the next few weeks and slowly going up in weight will help my back and get use to holding the weight in this new lower spot. This week I read Dave Tate's Under The Bar and it drove home a lot of great messages and one was about what may start out as a bad situation and finding a way that can lead to an even better out come and I think I have in this situation!

Andre518
02-16-2010, 12:21 PM
Monday
Feb 15/10
Heavy Bench

Bench
Bar x 30
135 x 5
155 x 5
185 x 5
225 x 5
245 x 3
265 x 3
280 x 3
290 x 3
300 x 2
300 x 2+1 Assist

Narrow Grip Bench
245 x 3
255 x 2
265 x 2
265 x 2

Incline Bench
225 x 3
235 x 2
245 x 2
245 x 2

Reverse Curl
60+Bar x 6
60+Bar x 6
60+Bar x 6
60+Bar x 3
60+Bar x 3

V Handle Press-Downs
85 x 10
100 x 9
100 x 7
100 x 7
100 x 5

Ab Crunch Machine
110 x 20
110 x 20
110 x 20
110 x 20
110 x 20

Great bench day I was very surprised that 300 went up so easily for me and today was the 1st time I hit 290 for 3 with out a spot or even feeling like I would need a spot. It was a great day help build a lit more confidence that I needed right now with how things have been kinda messed up with my training lately.

Coke
02-16-2010, 09:58 PM
Awesome stuff with the benching dude.

Andre518
02-17-2010, 11:34 AM
Wednesday
Feb 17/10
Light Deadlift

Sumo Deadlift
135 x 10
185 x 10
200 x 10
225 x 10
250 x 10
275 x 5

Dumbbell Shrugs
60 x 20
70 x 10
70 x 10
70 x 10
70 x 25

Reverse Grip Lat Pull-Down
120 x 10
130 x 10
130 x 10
130 x 10
130 x 10

Coke
02-17-2010, 04:37 PM
Nice workout overall guy.

john o
03-19-2010, 06:12 PM
Hope things are going ok Andre. Haven't seen any entries for a while.