Now things are getting interesting...............

i feel knackered reading it lol

Thanks Ben66 and callo!!
I've been working on my conditioning a little so i'm getting used to more volume now.

Sunday am
5 miles of cycling

Monday am 18/7/11
5 miles of cycling

PM
Deadlifts
60kg x 6
100kg x 5
150kg x 4
190kg x 2
220kg x 1
240kg x 1
211.5kg x 3+10 second hold
The 240 was slow and much harder than i thought it would be. Form was pretty crap as i pretty much stiff legged it. Think the months of just doing deficit deadlifts has made me rusty from the regular height. So as of next week,i'm doing 5/3/1,starting off VERY light and working on getting some rep PB's and a big PB by christmas

Beltless Front Squat
Bar x 10
60kg x 8
80kg x 5
100kg x 3
107.5kg x 3
113.5kg x 7

Shrugs with Farmers Handles
20kg x 12
60kg x 12
80kg x 12
100kg x 12
(straps)
110kg x 12

24kg KettleBell Swings
8 rounds,20 swings per round,30/30

Standing Band Crunches
x 26
x 26
x 26

FIN

you should run coan routine!! its the stuff of legends (me)

Hmmmmm,possibly,but i don't like the sound of all the assistance exercises.. Just want to keep stuff simple whilst i work on making my hamstrings and abbs as strong as iron!!! (which i'm sure will help)

Tuesday am
5 miles of cycling

Have decided to give the ed coan deadlift routine a go. Setting my target weight pretty light (250) as the assistance stuff looks brutal! Shall be swopping the good mornings for back extentions,and close grip pulldowns for close grip pullups.

I found the same with doing deficits. did a couple of months pulling from a 3" platform, pulled a pb on them, switched to normal height and couldnt even match what I did off the platform!

I think if i do them again,i'll add a set off the floor aswell,just to keep in the groove of them.

Wednesday 20/7/11

Weighted Dips
B.W x 10
B.W x 10
+20kg x 8
+40kg x 4
+55kg x 1
+67.5kg x 3
+67.5kg x 3
+67.5kg x 3
B.W x 31
B.W x 31
B.W x 31
Felt a lot stronger than last week. I've been doing lots of shoulder dislocates and ressistance band work everynight which seems to be helping the shoulder pain i was getting

Close Grip Pullups
B.W x 10
+20kg x 8
+35kg x 3
+47.5kg x 5
B.W x 21
B.W x 21
Upper back felt sore today,so just did the one heavy set

OverHead Lockouts
Bar x 6
40kg x 5
60kg x 4
74kg x 3
78.5kg x 3
83.5kg x 5
Again,no shoulder pain which made it a lot easier. Had more there

Leg Raises
x 11
x 11
x 11

FIN

Thursday 21/7/11 am
7 miles of cycling

I've had to pull out of the Dragons comp. Can't get the time off work. Need to focus on my deadlift and squat anyway.........

Friday 22/7/11

Power Clean
Bar x 6
40kg x 6
60.5kg x 5
68.5kg x 3
76.5kg x 8 rep PB

Bottom Position Squat
Bar x 10
60kg x 8
100kg x 6
116.5kg x 5
132.5kg x 3
147.5kg x 8 rep PB
These felt a little harder today. Think my form was off slightly but was happy with 8 reps,and could have got another 1 or 2 if i'd have gone all out

Reverse Hyper Extentions
Got the idea from this months Muscle and fitness
x 15
x 15
x 15
Suprisingly difficult when done strict. Shall try with a mini band next week

Tyre Hitting
7lb Hammer,9 rounds,30 hits per round,30/30

Abb Wheel
x 15
+15kg x 12
+15kg x 12
+15kg x 12

FIN

Saturday 23/7/11 am
7 miles of cycling

Sunday am
7 miles of cycling

Monday 25/7/11 am
5 miles of cycling

PM
Push Press
Bar x 10
40kg x 8
60kg x 6
76.5kg x 5
86.5kg x 3
96.5kg x 5 rep PB
72kg x 10
72kg x 10
72kg x 10
72kg x 10
72kg x 10

Wide Grip Pullups
B.W x 10
+10kg x 8
+20kg x 3
+38.5kg x 5
+38.5kg x 5
B.W x 17
B.W x 17

Dumbbell Bench Press
20kg x 12
30kg x 10
42.5kg x 8
42.5kg x 8

24kg KettleBell Swings
20 swings per round,9 rounds 30/30

Standing Band Crunches
x 27
x 27
x 27

Pleased with today. Only got 3 hours sleep last night so thought today would be a complete failure

Tuesday am
5 miles of cycling

Wednesday 27/7/11 am
5 Miles of cycling

Have been watching lots of videos of konstantinovs dealifting, and have decided i'm going to try and mimic his form as best i can. He gets a s**t load of speed off the floor,and is very explosive. I think this is the key to a big deadlift (and just being plain strong) and is where ive been lacking. I seem to pull the bar very slowly and causiously which is making it harder. Here's a vid of the big man in action

PM
ED COAN DEADLIFT ROUTINE WEEK ONE
60kg x 10
100kg x 6
150kg x 3
187.5kg x 2Belt

Beltless Speed Deads
150kg 8 sets of 3 reps

Circiut
SLDL 130kg x 8
Bent Over Row 100kg x 8
Close Grip Chins +20kg x 8
Hyper Extentions +20kg x 8

SLDL 130kg x 8
Bent Over Row 100kg x 8
Close Grip Pullups +20kg x 8
Hyper Extentions +20kg x 8

SLDL 130kg x 8
Bent Over Row 100kg x 8
Close Grip Pullups +20kg x 8
Hyper Extentions +20kg x 8

Circuits were pretty hard!!! Shall try and increase the weight a little for each week

Beltless Front Squats
Bar x 10
60kg x 8
80kg x 3
94.5kg x 5
107.5kg x 3
120kg x 5

Hanging Leg Raises
x 12
x 12
x 12

Wow, nearly 10 years since I lasted posted in this thread.

Figured as it's a new year, and logging my training is one of my new years resolutions, I'd pick up where I left off all those years ago.....

Unfortunately I'm weak as piss and have pretty much been stagnant in terms of strength gains in the past 7 years.

I still have high hopes that I'll one day deadlift 300kg though......let's see if I can make that dream finally come true!!

Sunday 3/1/21
Deadlifts
60kg X 8
100kg X 6
140kg X 4
175kg X 3
195kg X 1
207kg X 8
217kg X 3
Not bad, back felt a little off, but it not been right for years.

1.5" deficit SLDL
142.5 X 8 X 2

Hip belt leverage squat
95kg X 12 X 3
100kg X 12
105kg X 12
Just getting to grips with these. Really like them as they pump the quads to the max but place no pressure on the lower back (which is great for me).

Leg extensions
50kg X 12 X 3

Leg curls
20kg X 12 X 3

good to see you logging again mate.

need more lifters to rebalance the sugden concept 2 : lifting ratio!

Cheers Wil!

Yes rowing seems to be very popular here now, time for the weights to shine again!