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GugsIconMore important than ePortfolio02-06-2012 @ 23:59 
Member 3518, 26 posts
SQ 150, BP 140, DL 225
515.0 kgs @ 84kgs UnEq
Evening all. I've been pestered enough by my brother (RSP/Convt**t) to start this thing, so I thought I might as well now seeing as I have no excuse. Fresh from uni, a couple of months off, looking to get some good gains before I start work properly healing the sick and wounded in August.

The weekend is reserved for the Coan Phillipi deadlift routine at the moment. Numbers below:

Warm up

60 x 5
100 x 5
140 x 4
180 x 2
200 x 1

Top set

210 x 2

Then

Speed deadlift

175kg for 5 sets of 3 reps

Circuits

3 of:

Reverse grip lat pulldown 8 x 91kg
Bent over row 8 x 110kg
Stiff leg deadlift 8 x 110kg
Arched back good mornings (safety bar) 8 x ~ 60kg

Whoever invented this clearly missed off the third contributor to the program, Satan. This was ridiculously hard today, but it is the peak week before it calms down a bit!
shanejerIcon...03-06-2012 @ 00:02 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq
Hi@

I've done coan before : it's hard work'
brownbearIcon...03-06-2012 @ 00:08 
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Morrisons - rump - 7
Member 2206, 11578 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Strong session gug
RSPIcon...03-06-2012 @ 13:59 
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RIP sumotwat ...sadly missed
Member 2875, 1788 posts
SQ 200, BP 132.5, DL 235
567.5 kgs @ 90kgs UnEq
About time !
deleted2_20210523Icon...03-06-2012 @ 15:39 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
RSPIcon...03-06-2012 @ 15:56 
Avatar
RIP sumotwat ...sadly missed
Member 2875, 1788 posts
SQ 200, BP 132.5, DL 235
567.5 kgs @ 90kgs UnEq
kirkynick said:Welcome! So are you going to enter the u90 comp in Hull on 22 December with your brother?

And don't give me the excuse of saving people is more important... it doesn't wash with meGrin


Well he will probably be driving me down so he might as well Grin
brownbearIcon...03-06-2012 @ 16:00 
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Morrisons - rump - 7
Member 2206, 11578 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
RSP said:
Well he will probably be driving me down so he might as well Grin


Down lol more like UPPPPP

I'll take u, I've got two comps to take me to
RSPIcon...03-06-2012 @ 16:03 
Avatar
RIP sumotwat ...sadly missed
Member 2875, 1788 posts
SQ 200, BP 132.5, DL 235
567.5 kgs @ 90kgs UnEq
quote]brownbear said:
Down lol more like UPPPPP
I'll take u, I've got two comps to take me to

Lol, t**t!

Cool, as soon as my job is confirmed (hopefully before end of June) I will be buying a car.
GugsIcon...05-06-2012 @ 15:40 
Member 3518, 26 posts
SQ 150, BP 140, DL 225
515.0 kgs @ 84kgs UnEq
Quick squat and shrug day

Squat

Warm up
60 x 5
100 x 5

then

120 x 5 for 3 sets
125 x 5 for 2 sets

My squatting is appalling, so if any Sugdeners have any tips for me, especially assistance exercises, I would appreciate it.

Then some shrugs

warm up

60 x 7
100 x 7

then

140 x 7 for 2 sets
150 x 7 for 5 sets

all nice and strict and easy.
GugsIcon...07-06-2012 @ 21:12 
Member 3518, 26 posts
SQ 150, BP 140, DL 225
515.0 kgs @ 84kgs UnEq
Log and bench

Bench

No spotter today, as brownbear has tired out RSP by playing hide the sausage. Neither of them won.

warm up

60 x 5
100 x 5

110 x 5 3 sets
115 x 4 2 sets
115 x 3

Log

Went for 80kg strict as per brownbears challenge. Got it just about, but was utterly monged out. did 40kg x 5, 60kg x 2 then thought it would be a good idea to do 80 kg (fail). Went down to 75kg (great success) then tried 80kg and got it. Moral of the story - do 70 first.

Then 65 x 5 for 5 sets all strict pressed.
brownbearIcon...07-06-2012 @ 21:47 
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Morrisons - rump - 7
Member 2206, 11578 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
good effort doc

http://elrenglontorcido.files.wordpress.com/2010/04/gay_doctor...

http://img2.imagesbn.com/images/119300000/119309453.JPG

http://1.bp.blogspot.com/-nQt00P_WZ_Y/TZ6H7p5ZCeI/AAAAAAAADsU/...
RSPIcon...07-06-2012 @ 22:04 
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RIP sumotwat ...sadly missed
Member 2875, 1788 posts
SQ 200, BP 132.5, DL 235
567.5 kgs @ 90kgs UnEq
Lol !

Nice pressing MONG, next time build it up properly, smaller jumps nearer your max.
GugsIcon...10-06-2012 @ 22:56 
Member 3518, 26 posts
SQ 150, BP 140, DL 225
515.0 kgs @ 84kgs UnEq
Coan day

Warm up

Deadlift

60 x 5
100 x 4
140 x 4

Top sets 185kg 3x3

Speed deadlift

3x3 @ 150 kg

Power shrugs: 3x5 @ 130 kg

Stiff-leg deadlift: 1x5 @ 110kg, 3x5 @ 120kg

Bent over row: 3x5 @ 110kg, 1x5 @ 120kg (crap form)

Underhand grip lat pulldown: 1x5 @ 91kg 3x5 @ 98kg

Arched back good morning: 3x5 @ ~ 70kg
brownbearIcon...10-06-2012 @ 23:03 
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Morrisons - rump - 7
Member 2206, 11578 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
solid back n post chain work G unit

http://www.davidwygant.com/blog/wp-content/uploads//hi-im-tran...
GugsIcon...12-06-2012 @ 20:57 
Member 3518, 26 posts
SQ 150, BP 140, DL 225
515.0 kgs @ 84kgs UnEq
Post Edited: 13.06.2012 @ 00:31 AM by Gugs
Squat and bench

Squat

Warm up

50 x 5
80 x 5
100 x 5

Then

120 x 5
130 x 5 4 sets

100 x 10 to finish

Bench

Warm up

60 x 5
80 x 5

Then

100 x 5
110 x 5
115 x 5 2 sets
120 x 3 2 sets (last rep fail)

5 sets of 7 reps on whatever the max for the flys machine is

Then assorted leg press/machines whilst RSP finished up

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