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Now that's what I call mediocrity 7

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Tony_Bonner		...	14-03-2011 @ 15:13
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Post Edited: 11.04.2011 @ 11:54 AM by Tony_Bonner Decided to try the Coan squat (thanks for pointing it out Millsy!) routine for DL. Numbers seem achievable, and of course there are only 2 work sets per week. Will give me plenty of time to do some accessory work (read: BB stuff for the summer!)
Tony_Bonner		15/03/11	15-03-2011 @ 14:17
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Post Edited: 15.03.2011 @ 14:24 PM by Tony_Bonner Bench First up as someone was doing very light shrugs in the cage and then someone else got in and did curls. Again!! 60 x loads 100 x 3 110 x 3 120 x 2 130 x 2 137.5 x 1 140 x 1 100 x 8 100 x 8 Squats bar x loads 60 x 5 (2 sets) 100 x 5 140 x 5 160 x 3 175 x 2 185 x 1 185 x 1 (heaviest squats done outside of a comp!) 175 x 2 175 x 2 Pretty much all of these were as a rough as a badger's arse. This was primarily due to having a tight back and hips today which meant I was more cautious in my descent than of late, with no pop out of the hole. Still, the bar went down and came back up again CGBP 3 sets of 5 at 82.5
Wayne_Cowdrey		...	15-03-2011 @ 14:19
Still got a little bit of strength Member 400, 22060 posts	Solid training.
Tony_Bonner		...	15-03-2011 @ 14:25
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Wayne_Cowdrey said:Solid training. Cheers Wayne, but 'solid' isn't going to cut the mustard really. I need 'spectacular'
Tony_Bonner		17/03/11	17-03-2011 @ 14:26
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Post Edited: 17.03.2011 @ 14:27 PM by Tony_Bonner Deadlift 8 x 2 at 160 (speedwork). Grip OK on these - no straps SLDL 3 x 5 at 165 15 mins intervals on treadmill KB snatches 3 sets of 10 (each arm) Quick one today as I had to get in and out
Tony_Bonner		...	23-03-2011 @ 13:54
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Some 'assistance' work this lunchtime. Gunz, back and delts. Plus 3 sets of 10 KB snatches (each arm) and 15 mins intervals on the treadmill. Couldn't even think about anything heavy (little'un up a lot last night)
Tony_Bonner		28/03/11	28-03-2011 @ 14:37
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Post Edited: 28.03.2011 @ 14:40 PM by Tony_Bonner Deadlift First week of Coan program warmed up to 2 sets of 10 at 155 was actually looking forward to some light pulling, but by rep 7 they felt like hard work! SLDL 3 x 5 at 165. had to use straps for the last set as my grip was shot Bench 3 x 2 at 120 dog s**t benching. Not surprising since I haven't benched in 2 weeks chest supported row 3 x 8 at 60 underhand pulldown 3 x 8 at 60 dips 2 x 10 at BW EZ bar curl 3 x 8 at 40 15 mins intervals on treadmill and 3 x 10 KB snatches (each arm)
Tony_Bonner		29/03/11	29-03-2011 @ 13:34
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Squats Thank f**k that there was no f**ker curling in the rack. In the mood I was was in, I might have pulled their head off*. Anyhoo warmed up to 5 sets of 3 at 167.5. Upper back DOMS hurt like buggery, but they got done. Not my best, but not too bad either 2 x 8 at 120 Push press 5 x 3 at 92.5. Pretty nice 5 x 2 at 75 Strict press 3 x 5 at 75 Some DB raises at various angles 15 mins intervals on treadmill and 3 x 10 KB snatches each arm * or rolled my eyes and quietly disapproved
Tony_Bonner		31/03/11	31-03-2011 @ 14:11
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Last workout of the month.... Deadlift 8 x 2 at 150 SLDL 1 x 5 at 165 Bench warmed up to 3 x 2 at 135 (300 lb doubles in the not too distant future! ) CGBP 3 x 5 at 82.5 Chest supported row 3 x 8 at 62.5 lat pull down 3 x 8 at a very embarassing weight 15 min intervals of treadmill
Joni		...	31-03-2011 @ 14:12
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	strong benching. not that i care about that lift though but AWESOME intervals
Tony_Bonner		...	31-03-2011 @ 14:20
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Cheers mate - loving the intervals at the moment Just call me a cardio bunny!! LOL
Joni		...	31-03-2011 @ 15:12
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	Post Edited: 31.03.2011 @ 15:12 PM by Joni will do
Tony_Bonner		...	31-03-2011 @ 15:30
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	LOl..very good!
Tony_Bonner		04/04/11	04-04-2011 @ 15:11
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	First session of the month Deadlift up to 2 sets of 10 at 155 ( these were hard work today!) Push press up to 3 x 2 at 100 CS row 3 x 8 at 65 Pulldown 3 x 8 at 60 lying leg curl 3 x 8 at 100lb strict press 3 x 8 at 60 side raise 3 x 8 at 12.5 standing leg curl 3 x 8 at 10 15 mins intervals on treadmiill Bit of a BB session there, but needs must...
Tony_Bonner		05/04/11	05-04-2011 @ 14:09
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Post Edited: 05.04.2011 @ 14:17 PM by Tony_Bonner Squats loads x 70 110 x 5 130 x 5 140 x 3 150 x 2 160 x 2 170 x 1 3 sets of 2 at 177.5. Felt heavy on my back, but squatted no problem. Got the bar a wee bit lower than I have been and it felt better than it has for a while Bench up to 3 x 2 at 135. Felt OK CGBP 3 x 5 at 85 Pushdowns 3 x 8 at 40 plus 6 sets of bicep stuff EDIT: I managed to squat less weight this afternoon than Cleegy pressed. I SHALL use this as inspiration and NOT get depressed about my lack of strength

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