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  #351  
Old 04-28-2009, 06:48 PM
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Quote:
Originally Posted by rootb33r View Post
nice squat 340x3 is tremendous.
Thanks!

Quote:
Originally Posted by icehawk View Post
200x20
I got some more in the tank, but I don't know how much heavier I want to go while I'm focusing on the C/P deadlift program.

Quote:
Originally Posted by misterjaydubyoo View Post
Still hittin PR's I see. Good job. I also see you are now over that 200 mark. Congrats!
Thanks! My volume is way down (how could it not be compared to Smolov!), so I figure I should be able to pick a rep range most weeks and shoot for a PR.

Yeah, I was pleasantly surprised by the 201 this morning. Thanks again.
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  #352  
Old 04-30-2009, 01:17 PM
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Bodyweight upon waking: 201

Dave Tate - Big Bad Bench

Week2
Day 1 — Maximal effort day
1) Floor Press: Start with the bar and warm up using 25-50 pound jumps until you reach a one-rep max. This movement should be performed with a medium grip (pinky on the rings).

120x2, 170x2, 190x1, 220x1, 245x1 (first time maxing out on these - baseline PR)

2) Barbell Extensions on the Floor: Warm up to 2 sets of 5, then increase weight to 2 sets of 3 reps.

40x5, 55x5 2 sets, 65x3, 75x3

3) Close Grip Pushdowns: 3 sets of 6 reps using the same weight

70x6, 3 sets
Barbell Curls
60x8
70x6
80x4
55x8
55x6 (real slow on the negative)

Inc DB Curls
17x9
17x9

Concentration Curls
17x8, 7 sets

Bicep Fascia stretching
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  #353  
Old 04-30-2009, 02:35 PM
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You probably posted it but I am too lazy to look. What did you set as your end goal for your DL on the C/P program.

Also, on the Max Effort bench do more volume. You will get stronger and more practice at the new exercises. Start with 5's then drop to 3's then do 1's until you feel you can not go any higher. Volume is an important factor on Max Effort work.
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  #354  
Old 04-30-2009, 05:59 PM
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End goal is 500.

I was just following the program as written (except for the fact that I literally forgot to do the rear delt raises). Week 2 is medium volume. Dave Tate fluctuates it week to week. Do you think I should tweak it and add more volume across the board?

To be honest, I didn't really even feel like drinking my PWO shake, the workout wasn't that taxing and I didn't feel like I earned it. But then again, I know that you don't have to annihilate yourself ever time you walk into the gym. Gotta walk the line.

Side Note:

I notice that I feel slight right delt pain if I get even a little lax on my bench form. When I maintain perfect form, it feels great. If I have an arch, arms tucked, but forget to contract my lats and pull the bar down, that is enough for it to hurt. I have to really concentrate on keeping tight and actively pulling the bar down with the lats for my shoulder to feel good.
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  #355  
Old 05-02-2009, 01:34 AM
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C/P Week 3

Friday May 1st

Deadlift
426x2

Speed Deadlift (90 seconds of rest between sets)
350x3
350x3
350x3
350x3
350x3
350x3

3 sets of this circuit (resting 90 seconds between sets)
SLDL 220x8
http://www.youtube.com/watch?v=omll6-1q6dM

(this is more for a form check, it's not very exciting, but please watch and critique thanks)

EZ Barbell Row 120x8 (upped by 10)
Underhand Plate Loaded Lat Pulldown 140x8
Good Morning 150x8 (upped by 10)
http://www.youtube.com/watch?v=ilwUVQo8SE0

(same thing form check)

Ab Bench crunch 30x10 3 sets supersetted with plank work

Back fascia & Hamstring fascia stretching

Great workout!
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  #356  
Old 05-02-2009, 01:48 AM
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Good day. How are you liking C/P so far?

I started Coan/Phillipi today too. I have always wanted to try it so I figured why not now? Thought I would let you know so we can both measure our results. My end goal is 575. It is frikken brutal. I am not sure what I want to do on mondays tho when it comes to squatting. Most likely box squatting so I recover faster.
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  #357  
Old 05-02-2009, 02:55 AM
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Looking good in the videos, personally not a big fan of SLDL or Good Mornings, but that's why I force myself to do them, got to punish myself if I want to be the best.
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  #358  
Old 05-02-2009, 07:05 PM
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Click here: Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

This calculates all the DL weights for you. Instead of playing with the calculator.
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Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
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  #359  
Old 05-04-2009, 02:32 PM
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Quote:
Originally Posted by superbilt View Post
Good day. How are you liking C/P so far?

I started Coan/Phillipi today too. I have always wanted to try it so I figured why not now? Thought I would let you know so we can both measure our results. My end goal is 575. It is frikken brutal. I am not sure what I want to do on mondays tho when it comes to squatting. Most likely box squatting so I recover faster.
Cool! It is brutal, that's for sure. Week 4 is going to be the first killer week. I just did week 3. Box Squatting is a good idea, I have been pushing my squat hard still, I probably need to back off though and be content with making gains in my DL right now.

Quote:
Originally Posted by HardCory View Post
Looking good in the videos, personally not a big fan of SLDL or Good Mornings, but that's why I force myself to do them, got to punish myself if I want to be the best.
Thanks.

They are punishing, the DOMS from stretch-type exercises like those is killer.

Saturday workout:

Tate's Big Bad Bench Week 2 (medium volume), Day 2

Day 2 — Dynamic effort day

1) Bench Press : 60% of 1RM. Total: 8 sets of 3 reps, again using compensatory acceleration. Rest 45 seconds between sets.

168 (up 6 pounds)

2) Bench Press (medium grip): Work up to 1 heavy set of 3 reps

260x3 (I'm real pleased with this, PR is 270x3, but that was fresh and my form wasn't tight, this was fatigued from the dynamic work and pretty tight on the form)

3) JM Press: Work up to 2 sets of 5 reps

70x5, 90x5, 100x5, 110x5, 2 sets (First time doing these - I LOVE them)

4) Face Pulls: 5 sets of 6 reps using the same weight.

45
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #360  
Old 05-04-2009, 02:51 PM
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Sunday's workout:

Squat
120x5
170x3
220x2
270x1
320x1
355x3 PR!
http://www.youtube.com/watch?v=dG1h0Ivv0Xs

This was a test to see if I am ready for the the Week 3 poundages of the Smolov Base Mesocycle. I want to run Smolov again in August. If I did, I would have to hit 355x3 for 10 sets. There is no way I can do that now (1 set was hard enough!), but with Smolov, ANYTHING is possible!

Pull-ups
warmup on Lat Pulldown machine
BWx1
BWx1
BW+20 x1
BW+40 x1
BW+60 x3

Pendlay Row
120x3
170x1
210x3 (blah)

Reverse EZ Bar Curls S/S with Decline Reverse Crunches 3x10

stretching
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