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  #361  
Old 05-04-2009, 05:55 PM
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Quote:
Originally Posted by superbilt View Post
Click here: Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

This calculates all the DL weights for you. Instead of playing with the calculator.
Thanks, I downloaded an excel file from another website already.

Previous week's average bodyweight: 199.3
Current average bodyweight: 200.7 - First time I ever averaged over 200, Yeah!

Previous macros: Calories 4403, fat 137, carbs 543, protein 257
Current macros: 3941 131 467 231

I am getting sick of eating so much. I am cutting back a few hundred calories. We'll see what happens, I suspect this will be close to maintenance level.
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  #362  
Old 05-06-2009, 02:31 PM
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Bodyweight: 202

Tate's Big Bad Bench

Week 3
Large Volume
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). Try to break last week’s record by 5 pounds. If you do this easily then try to break it again with a bigger weight.

Barx5, 70 2x5, 120x5, 140x5, 170x3, 190x3, 220x1
250x1
270x1
290x1 PR (15 pounds more than I bench!)

2) Barbell Extensions on the Floor - performed with bar to the chin: Warm up, then work up to 4 sets of 5 reps in a progressive fashion.

20x5, 40x5, 55x5, 60x5, 65x5, 70x5

3) Reverse Grip Pushdowns: 3 sets of 10 reps using the same weight.

45 3x10

4) Rear Delt Dumbbell Raises: 3 sets of 8 reps using the same weight.

5 3x8

5) Dumbbell Cleans/External Rotations: 4 sets of 10 reps using the same weight.

17 4x10 - I love these.

Jump Rope in between sets for some cardio.
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  #363  
Old 05-06-2009, 03:59 PM
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Good job on the Floor Press.

How the heck did you floor press more than you bench. My floor press is usually 30 lbs less then my bench.
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  #364  
Old 05-06-2009, 05:28 PM
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Originally Posted by superbilt View Post
Good job on the Floor Press.

How the heck did you floor press more than you bench. My floor press is usually 30 lbs less then my bench.
Honestly, I have no clue, it literally blew my mind. I did 245 last week but I didn't strain hard so I knew I had more in me. I did the 250 easy so I thought, hey let's try 270, then 270 went well. 290 was really slow, but I kept good form.

It may help to know that Dave Tate says to do them exactly as you bench except obviously you pause with your triceps on the floor instead of the bar on your chest. So I still get an arch in my back, I have read that some do them flat. But still, I thought my triceps were my weak point and I'd be floor pressing less than my bench too. Feels good, maybe in week 7 (that's the next time I do floor press) I can hit 300!
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  #365  
Old 05-07-2009, 01:31 PM
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OK, I'm a wuss, I played Street Fighter II with my wife last night. I haven't played Nintendo in a really long time. My freakin' forearms are killing me today from all of the button pushing! I used muscles that haven't been used in ages, lol! (I am actually wondering if it will affect my pulling on Friday)

Goals:
I have mentioned that I plan to lift in an 10/31/09 powerlifting meet. I had considered lifting at 181 but there is no reason. I checked the records and I will be more competitive at 198 oddly enough. I am sitting at 201 currently. My goal is to shed some fat and add some muscle so I come in stronger than ever. With my current split, I only have 1 truly demanding day, Coan/Phillipi deadlift day. My Quad day and Tate's Big Bad Bench workouts are not overly demanding. Therefore, I will gradually lower calories and attempt to shed some fat prior to August 1, 2009. Hopefully, I will get down to around 190 and I will probably have refeed days on my deadlift day. When August comes, I will start another Smolov cycle and I will start bulking again, because I think eating huge is the best way to get through Smolov. I will look to add 0.5 to 0.75 pounds per week and that will put my right around 198 for the contest in late October.
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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

Last edited by Commander; 05-07-2009 at 01:35 PM.
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  #366  
Old 05-07-2009, 08:23 PM
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Quote:
I am getting sick of eating so much. I am cutting back a few hundred calories. We'll see what happens, I suspect this will be close to maintenance level.


My deepest sympathies!
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  #367  
Old 05-08-2009, 01:20 PM
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Originally Posted by sweetpea81 View Post
My deepest sympathies!
Nobody understands my pain

Thursday:

Tate's Big Bad Bench

Day 2 — Dynamic effort day

1) Bench Press: 60% of 1RM. Total: 8 sets of 3 reps. Make sure sets are performed with compensatory acceleration. Rest 45 seconds between sets.

173 8x3

2) Bench Press: 2 sets of 20 reps with 45% of 1RM.

Supposed to do 123, but I forgot to deload the bar after DE Bench. I got 17 my first set and still didn't realize that it wasn't 123. I am a goofball.

173x17, 173x13 (then I realize it was the wrong weight, lol!)

3) Elbows Out Extensions: 4 sets of 8 reps using the same weight.

24 2x8, bumped up weight, not hard enough,
27 3x8

4) Front Plate Raises: 4 sets of 8 reps using the same weight

44 4x8

5) Face Pulls: 5 sets of 8 reps using the same weight.

45 2x8, bumped up weight, not hard enough,
50 4x8

I was pleasantly surprised with my ability to rep out on 173 by accident. I also feel like I am getting stronger on my assistance exercises which feels good. Good workout. I am experiencing my first DOMS from Tate's program thus far.
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  #368  
Old 05-11-2009, 03:46 PM
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This is going to sound lame, but I hurt my ribcage muscles during a sneeze. It hurt like heck. Deep breathing was impossible and any twisting motion wrenched me with pain. So I had to delay C/P for 1 day.

Saturday

C/P Week 4

Deadlift
450x2 (Yes!!!, PR, rep 2 was a grinder)

Attempting to pull as fast as possible
375 5 sets of 3, 120 seconds rest

Circuit (3 sets of 8 for all exercises)

SLDL 230 (up 10 lb)
Bent Row 125 (up 5 lb)
Underhand Lat Pulldown 125 (up 5 lb)
Good Morning 160 (up 10 lb)

Spent the rest of the weekend working on putting up a new shed roof. My back is sooooo sore. My whole body is spent from the task.
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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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  #369  
Old 05-11-2009, 08:19 PM
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Previous week's average bodyweight: 200.7
Current average bodyweight: 200.7 - I was shooting for maintenance this week...lucky guess!

Previous macros: Calories 3941, fat 131, carbs 467, protein 231
Current macros: 3327 89 437 202

I am switching from maintenance to a slow cut. I want to drop some weight prior to starting Smolov again in August that way I will be motivated to do some bulking during all that squatting!
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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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  #370  
Old 05-12-2009, 03:21 AM
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Quote:
Originally Posted by Commander View Post
Deadlift
450x2 (Yes!!!, PR, rep 2 was a grinder)
Good stuff, definitely where I want to be at in the not no distant future. How's the ribcage?
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