My ADD Training Log

[calvus]

3/10/2011

Still a little congested, but felt decent all day today so decided to get a workout in this evening.

Coan-Phillipi Deadlift #5

Deadlift
5x155 - doh grip
5x185 - doh grip
3x225 - doh grip
3x315 - doh grip
3x360 - belt, mixed grip
3x360 - belt, mixed grip
3x360 - belt, mixed grip

Speed Deadlift (120sec rest between sets)
3x295 (hook grip)
3x295 (hook grip)
3x295 (doh grip)

Power Shrugs
5x245
5x245
5x245

Stiff Leg Deadlift
5x225
5x225
5x225

BORs
5x195
5x195
5x195

Chins
5xBW
5xBW
10xBW

Good Mornings
5x135
5x135
5x135

Dumbell Curls
20 x 15 lbs
12 x 25 lbs

Felt great to get a workout in after being sick since last weekend. My normal schedule has me doing deadlifts on Wednesday, Bench on Thursday and Squats on Saturday, but I decided to deadlift today (Thursday) and squat on Saturday. I'll just resume my normal schedule next week with bench. I guess this week was sort of a forced deload for bench. Elbows were a little sore, so did some curls to get the blood flowing.

 

[MIDMOBOX]

Some sea air would clear that congestion up, I suggest the Irish coast

 

[MIDMOBOX]

or you could just pray for a miracile

 

[JauntyAngle]

Holy canolie! Deadlifts, speed deadlifts & SL deadlifts + goodmornings & barbell rows?

How much of that is the Coan-Philippi programme and how much is your normal 5/3/1 programming?

 

[calvus]

Holy canolie! Deadlifts, speed deadlifts & SL deadlifts + goodmornings & barbell rows?

How much of that is the Coan-Philippi programme and how much is your normal 5/3/1 programming?

100% Coan-Philliipi. I'm REALLY liking it. I love the fact that the program maps out assistance work as well as a progression for the primary exercise.

To get the numbers, I went to this link: Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine and put in 405 as my current max & 450 as my target.

 

[calvus]

3/12/2011

BW 214.8

5/3/1 Squat Day - Week 1 of a new cycle, BBB Assistance

Low Bar Squats
5x45
5x45
5x45
5x95
5x135
5x155
3x185
5x205
5x235
8x270 <-- Rep PR

High Bar Squats
10x175
10x175
10x175
10x175
10x175

Tough workout today, Tough but good. It really took me a long time to get in the groove with low bar squats today. My last set (270) was probably the best one, and it wasn't great. My right wrist started hurting on the 135 set, and I had to get the wrist wraps for the 155 set & up. Had a lot of trouble keeping my upper back tight. But, like always, I videoed every set, including the 3 sets with just the bar, and made adjustments. The low bar motion is just tough for me to get - doesn't seem natural.

Oh well, even with all my bitching I still set a rep PR, so progress is being made.

 

[calvus]

3/12/2011

Video of todays squats, 8x270:

 

[calvus]

Worked really hard on my glutes today. Here's a pic of some irish glutes:

 

[MIDMOBOX]

I think you should get some ab work in

then maybe take a nice boat trip somewhere

 

[MIDMOBOX]

I know the chick in the boat pic is less than my usual standard, but if you look carefully at the damn pontoon behind it the ID number is from MO. Which is why I had to post it since Missouri is known for their recreactional lakes

*cashes another check from tourism board*


and to make up for the worn out milf pic

a less worn milf who also has been surgically enhanced

and something a little younger

 

[Sobchak]

Ohmigod the last one.
Posted via Mobile Device

 

[calvus]

I think you should get some ab work in

I actually thought about doing some ab work today. Tried some hanging leg raises, but shoulders were shot from the squats & that just hurt like a bitch, so I bailed. Plus Clemson was almost beating UNC again (but not quite) so I had to watch the end of the game. Bummed.

Midmo, as always - superb job!

Ohmigod the last one.

Couldn't agree more...

Although I keep coming back to the tattooed angel girl with the photoshopped face...she's spectacular!!

 

[calvus]

I'll always be a Clemson Fan. Go Tigers!!

For those who have never heard of Clemson, its in South Carolina, only a few hours away from Alabama

 

[Sobchak]

Couldn't agree more...

Although I keep coming back to the tattooed angel girl with the photoshopped face...she's spectacular!!

If you like her, I recommend watching Big Bang Theory. Kaley Cuoco is funny and ideally attractive. Rack for days, big doe eyes, built like a real woman. No stick model.

And goddamn right about the angel girl. Half breeds/light chocolate is so attractive..

 

[MIDMOBOX]

I'll help this log out


Kaley Cuoco

 

[calvus]

3/14/2011

BW 217.2

Bench Day - Add50 #6

Bench Press
5x45
5x95
5x135
3x205
3x235
3x235
2x265 <-- Rep PR!!
2x265
Nx285
Nx285

Chins
5x BW
5x BW+40 (265.6 lbs total)
5x BW+40
5x BW+40
5x BW+40
5x BW+40

SOHP
10x95
10x100
10x105
10x110
10x100

DB Rows
15x60
15x60
15x60

DB Curls (Done in between sets of DB Rows)
10x35
10x35
10x35

Good workout today. Was supposed to bench 260 today, but misread my spreadsheet & did 265 instead. Didn't realize it until just now. Anyway I almost psyched myself out - I wasn't sure if I could do 2 reps @ 265. But I did, so I'm pretty stoked about that. Hopefully I'll get to a point with this where I'm expecting to lift something heavy instead of getting surprised when I don't fail a lift. I almost didn't get the 2nd rep of my 1st set of 265 simply because I was all giddy that the 1st rep went up so easily. The second set went up smoother.

The chins felt good. These were my first weighted chins in 2 weeks, due to a deload week & then getting sick. I felt like I had more speed at the top today, so that good. I think the bodyweight chins on deadlift day are helping.

I didn't diet while I was sick, but overall bodyweight is down 4.6 lbs this month. I'm happy with that pace.

This was my first upper body workout in a week (sick). Feels good!

 

[ItsArun]

Hey man, I have a question about grip strength. When you started the CoC, did you go straight into #1, or did you get a trainer first?

I have a #1 and a trainer, and I can close the trainer 10x easily, but I can't close the #1 once...(wtf?).

 

[calvus]

I have a #1 & a #T. I am about the same - I can close the T 10 times both hands. I can close the #1 only a few times. Keep working with the #1 - close it with both hands & then hold it closed with one. Close & hold it as far as you can, do some negatives - you'll get it. You might also want to check out The Gripboard.

I haven't been doing grip work for a while because my wrists were hurting. I was trying to do grip work 3x a week, BJJ 3-5x a week plus lifting. So I gave the grip work a break. I'll be starting it back up soon though, and the plan is to do a more general grip strength program instead of just CoC.

I'm planning on something like this, twice a week:

Grip Work

2-Hand Plate Pinch
3x50lb x 30sec

Barbell Finger Curls, Overhand Grip
3x20x65lb

2-Hand Barbell Wrist Curl
18x45
18x45
18x45

2-Hand Reverse Wrist Curl (EZ Curl Bar)
3x18x25lb

That's what I was doing in January, 3x a week when my wrists started hurting. I'll probably add some CoC work in there as well, just because its fun.

 

[Sobchak]

Just keep mashing that #1 as close as you can get it until you do.

 

[ItsArun]

Thanks for the tips guys. Also, great pics =]