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Thread: A new level -- Powerlifting Log

  1. #26
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    8/9
    box squats 315# x 5 x 3; lunges (BW+50#) x 10 x 3; ab work

    8/13
    my bench has sucked lately
    135# x 5; 205# x 2; 250# x 3; 245# x 3 (got help on the last one)...weak
    with long pause: 205# x 5; 205# x 3 x 2
    incline bench 145# x 10; 135# x 8; 115# x 8
    face pulls 150# x 10; 180# x 10 x 2
    dips BWx10 x 3
    30 minutes cardio

    decided I am going to compete on December 10 in Edison, APA. Definitely need to get my bench working. WIll set up routine for the next few months.

  2. #27
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    8/15
    Coan/Philipi Week #1
    sumo 135# x 5; 225# x 3; 315# x 2; 360# x 1 x 2
    speed pulls 290# x 3 x 8

    assistance work circuit:
    BOR 135# x 8 x 3
    hip abduction stackx12x3
    rev grip pulldowns 150# x 10; 180# x 10 x 2

    preacher curls
    30 minutes cardio

    BW = 188

  3. #28
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    8/16 30 min caqrdio

    8/18
    Squats: 135# x 5; 225# x 5; 315# x 2; 385# x 5 x 2
    Unrack and hold: 405#; 435#; 465#; 495#
    GMs 135# x 10 x 3
    Leg raises BW x 10 x 3
    30 minutes cardio

  4. #29
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    Good stuff. How u feeling? any meets planned?
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    745@275 SP

  5. #30
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    Thanks Tim. I'm shooting for Dec 10 APA. I just started a few Ed Coan routines so we'll see if they help. I'm hoping to come down and train bench or squat with you guys one of these weeks.

    8/21/11
    Coan Bench routine, week 1
    195# x 10 x 2 easy
    incline: 150# x 10 easy; 160# x 8 should have been easier (I'm horrible at incline which may be why my bench sucks so badly)
    BW dips x 10 x 3
    Overhead rope triceps ?? x 10 x 3
    30 minutes cardio

  6. #31
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    coan/philippi week 2

    sumo: 135# x 5; 225# x 3; 315# x 1; 385# x 1 x 3
    speed sumo pulls: 315# x 3 x 8 sets
    circuit:
    BOR 145# x 8 x 3
    SLDL 195# x 8 x 3
    rev grip pulldowns 130# x 8; 150# x 8 x 2
    hammer curls 25#s x 10 x 3
    20 minutes cardio.

    bw = 187

  7. #32
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    8/27

    coan bench week #2
    135# x 5; 195# x 10 x 2 easy
    incline
    160# x 10
    160# x 7 ugh, outta gas

    circuit 3 sets of 10 each:
    face pulls
    dips BWx10
    overhead rope triceps

    30 minutes cardio

    stay safe everyone in Irene's path. It's just starting to stir up here.
    Last edited by andhen2003; 08-27-2011 at 09:52 AM.

  8. #33
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    8/29

    30 min cardio

    coan/philipi week 3
    sumo 135# x 5; 225# x 3; 315# x 1; 365# x 1; 420# x 1 x 2 (whoops was supposed to do 410)
    speed sumo 335# x 3 x 6 (not very speedy, my hips are shot!!!!!)

    circuit:
    BOR 155# x 8 x 2; 135# x 8
    rev grip pulldowns 160# x 8; 170# x 8 x 2
    hip abduct stackx20x3

    preacher curls 3 set

  9. #34
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    8/31

    1/2 hour cardio
    hammer-time curls 25# x 15; x 12 x 2

  10. #35
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    9/2

    Box squats 345# x 5 x 2
    Unrack and hold 495# x 1; 525# x 1; 545# x 2
    Standing cable abs 120# x 10; 130# x 10 x 2
    Calf silliness
    35 minutes cardio

  11. #36
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    coan bench week #3

    bench 135# x 5; 165# x 3; 205# x 8 x 2 very easy
    incline bench 165# x 8 x 2 also easy, which means my incline is getting stronger
    flyes 20#s x 15 x 2; 20#s x 10
    rope triceps 3 sets of 10
    40 minutes cardio

    felt good and easy

  12. #37
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    9/7/11

    deadlift deload day

    sldl 95#x10; sumo sldl 95# x 10, 165# x 10, 205# x 5 x 3
    shrugs 205# x 12 x 3
    BOR 95# x 15 x 3
    dumbell curls 30#s x 8 x 3
    1/2 hour cardio

    9/8 1/2 hour cardio
    Last edited by andhen2003; 09-09-2011 at 08:33 AM.

  13. #38
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    9/9

    squats: 135# x 5; 225# x 3; 315# x 2; 365# x 1; 395# x 1; 415# x 5 (first was a little wobbly but the rest felt easy. PR); 415# x 2 x 2
    straight-leg GMs: 185# x 3
    Russian twists: 4 sets of 10. Holy crap these are hard.
    standing cable abs: 90# x 15 x 3
    25 minutes light cardio

  14. #39
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    9/11

    Owwwwwww. Bicep tendonitis. Couldn't make it through the whole workout today, but I did ok considering.

    Coan Bench Week #4
    135# x 5; 135# x 3; 185# x 3; 215# x 8; 215# x 7 (lame)
    Incline: 175# x 8 (PR); 175# x 5(ugh, arms hurt too much)
    30 minutes cardio

  15. #40
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    9/14 50 min cardio

    9/15
    coan/philipi week #4

    sumo dl 430# x 1 x 2; 360# x 3 x 5 (speed)
    power shrugs 315# x 5 x 2

    circuit:
    BOR 135# x 8
    rev grip pulldowns ?? x8 x 3
    preacher culrlz ??x8x3
    30 min cardio

  16. #41
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    Sept 18

    Coan Bench week #5
    bench 225# x 6 x 2 (very easy, was only supposed to be 5 reps)
    incline 185# x 5 x 2 (also very easy. i must be getting stronger or something. pr)
    circuit:
    flyes: 25#s x 12 x 2; 20# x 12
    face pulls: ?? x 10 x 3
    tricep rope pressdowns #?? x 10 x 3

    30 minutes cardio

  17. #42
    JERSEY IRON Brian C's Avatar
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    Training looks good. How do you like Coan so far? I see your doing Edison. I was going to, but im doing Iron Sport on Nov 5th instead. Where do you train at?
    I feel you on the getting old thing. Im 40, and feel every year of it lol. I train with Tone, and our whole crew is up in age, so we lick each others wounds every week.
    Last edited by Brian C; 09-18-2011 at 07:50 PM.
    JERSEY IRON POWERLIFTING
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  18. #43
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    I've probably met you before then Brian. The Iron Sport meet is fun. It's the first one I did about five years ago. I did Coan/Philippi once before when I switched to sumo years ago and it helped me a lot. It's not designed for it, but for whatever reason the progression got my body used to sumo and my sumo lift went up about 20-30 lbs. This time I'm hoping to get close to 500. And the bench felt pretty good last time too. I never have done much incline press and I'm starting to think it's why my bench sucks. Hopefully I will get close to 300 this rotation. As you know Coan swears by shoulder work.

    9/19: 30 minutes cardio
    9/20: 30 minutes cardio

  19. #44
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    9/22

    coan/philipi week 5
    Sumo 135# x5; 225# x 3; 315# x 1; 385# x3 x3; 325# x 3 x 3 (speed)
    Shrugs 315# x 10 x 2
    circuit:
    BOR 155# x8 x 3
    SLDL 205# x 8 x 3
    rev grip pulldowns ?? x 8 x 3

  20. #45
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    9/25

    //box squats 365#x3x3
    GMs, straight legs, 225# x10 x 3
    russian twists, 3 sets of 10
    20 minutes cardio

  21. #46
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    10/2

    coan/philipi week 6
    sumo DL 135# x 5; 225# x 3; 315# x 1; 365# x 1; 420# 1 x 2 (these felt difficult, which isnt good!)
    speed sumo DL 335# x 3 x 3
    shrugs 315# x10 x 3

    circuit:
    BOR 165# x 8 x 3
    rev grip pulldown ?? x 8 x 3
    hammer curls 30#s x 8 x 2; 35#s x 8

    30 minutes cardio

    saw the most idiotic thing in the gym today. guy about my size loads up with bench press with about 600#. Lifts up his legs and then barely lifts the bar up, puts it down, does it again a few more times. rinse and repeat. then incline, loads it up with more than 300#, just lifts it off and does about a 2 inch rep and is almost unable to rerack it. me and another guy run over to help him and he manages to rack it. then decides to do it a few more times. guy in the gym says he comes in and does that in the gym all the time.

  22. #47
    Jersey Iron Barbaccio's Avatar
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    Let me whole heartedly advice you AGAINST doing the 12/10 meet in Edison. It is the worst run, worst judged, worst planned meet in the United States. We will NOT be attending this year after a complete joke of a meet there earlier this year. Save your money and your time and find another meet. APA Edison is complete garbage.

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  23. #48
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    wow that sucks. actually the first meet i did with them a few years ago (i think their first meet) was very poorly judged, and i will take your word for it tone.

    coan bench week #6
    bench 235# x 5 x 2
    incline 190# x 5 x 2

    circuit, 3 sets of each:
    face pulls x 10
    dips BW x 10
    overhead rope triceps x 10

    30 minutes of cardio

    guess i'll find another meet!

  24. #49
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    welp WNPF is also having a meeting on Dec 10 in NJ. looks like i'll give that one a go instead!

  25. #50
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    10/7

    completely dead today, no energy. kept it short because i was shot.
    paused // box squat 385# x 3 x 2 (at least thats a box PR)
    circuit: standing cable abs, hip abudction, calf raises, 3 sets of 10 each
    30 minutes of cardio

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