The Assassin
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| Rick |  | ... | 15-02-2007 @ 21:19 |
 I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Post Edited: 15.02.2007 @ 21:58 PM OK, here's how it's going to be:Sundays Heavy day of the Coan bench programme http://www.joeskopec.com/edcoanbench.html EDIT forgot to say, basing it off a 130 1rm, since that's about true atm and 135 makes it insanely optimistic: Bench, close-grip, incline each two working sets building over 12 weeks. (partial) chins 5x3 seated rows maybe 10x3 possibly some pumper bulls**t with side delts, gunz, etc. Mondays 500m interval rowing. Wednesdays Squat 5x5, until I stall. Then triples, then to a single. Cross that when I come to it. Overhead DBs 5x5. Light bench 10x2. Pulldowns, rows. Fridays Jackson deadlift programme. (Partial) chins. Pulldowns. Tricep pushdowns. Question: I've not done DB press 5x5 before. I do 32.5x10x2 and 40x4-5x2. What weight shall I start 5x5s on, bearing in mind I want to build some momentum? | ||
| Rob | | ... | 15-02-2007 @ 21:22 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 32 or 35, depends how big a rush you're in  | ||
| Rick | | ... | 16-02-2007 @ 23:11 |
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Friday 16/2 Week 5 of Jackson deadlifts. Deadlifts 60x8, 100x3, 140x1, 180x2x3 PB. OK, this is silly. Never done a 180 double before, I failed 180 back in December in fact, so the fact that these were ridiculously easy is testament to the success of Olly's routine. Jo said after the first set "you could have done five" and I'm sure I could. Almost damaged myself very badly on what would have been the second set. Got it about 3" off the ground when something started to *slide*. Put it down and the right-hand end of the bar had come almost completely off - the allen bolt holding it in place had worked itself free. I hate to think what would have happened if it'd slid off quickly at the top of the lift. Platform deads 100x2, 140x2, 165x1, 185x1 PB. Also easy. Stretching, home. Nice. | ||
| Rob | | ... | 16-02-2007 @ 23:14 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Rickster!!! Nice work. | ||
| Rick | | ... | 18-02-2007 @ 23:00 |
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Ta Robby. Sunday 18/2 Coan bench week 1. Bench 20x8, 60x5, 80x3, (all paused), 92.5x10x2 (first reps paused). Close-grip Bench 80x10x2. Never done this movement before (at least, not for 15 years). Tris fried. Incline Bench 75x10,9. Just missed the last one. Never done this before either, they were all over the place. Will improve quickly and markedly. Partial chins 3x5. Adequate. Wide Seated Rows 105x10x2. Easy. 25 minutes on the elliptical, stretching. I'm gonna like this. | ||
| littlegirlbunny | | ... | 19-02-2007 @ 08:42 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Damn right about the 180 - the first set looked so easy Couldn't believe it about the bar though  | ||
| Rick | | ... | 19-02-2007 @ 13:23 |
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | They really didn't get any harder, either - apart from that pesky fear of death thing, anyway  . | ||
| Tony | | ... | 19-02-2007 @ 16:45 |
 Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5790.0 kgs @ 102kgs Eq | Rick will you be making an appearance at Addlington on Wednesday. | ||
| Rick | | ... | 19-02-2007 @ 21:37 |
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Tony - probably not as I'm on holiday this week. Gonna hit the Sugden with olly, joni, adam and jo. b]Monday 19/2 Huge doms in pecs and tris from new routine. Nice. Building bookcase 1x2. Lower back pumped, sweating, knackered after that. On the upside, I can now kneel down and sit on my heels fairly comfortably. And put my books away. | ||
| Rick | | ... | 21-02-2007 @ 22:23 |
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Wednesday 21/2 Squat Goblet 30x5, barbell 60x5, 90x5, 120x5,5,5,5,1+f,5. On the aborted set I had one of the spotters set low. Saw out of the corner of my eye that I looked like I was several inches high, then noticed the spotters were not level, then lost my form and dumped it. f**king mirror. Don't *think* I've hurt my neck - it rolled forward as I dumped it to the lower-than-usual spotters. My knee flexibility has improved again - I need to learn where depth is, it's no longer "as low as I can go". Several of these were very, very deep. I like having this problem. DB press 20x8, 30x5x5. Presses were supersetted with the latwork: Wide grip pulldowns 70x8, 98x10x2. Narrow seated rows 105x10x2. Supersetting with short rests = hard work. Bench press 60x5, 80x10x2. Was supposed to be 77.5, but I really couldn't be bothered messing about with the bar. Incline press 40x some singles and doubles, 5, 5, 10. Just trying to find my groove. 20 minutes stretching. No cardio as I have a foot problem at the moment. Excellent session. Proper Sugden volume. | ||
| Alex | | ... | 22-02-2007 @ 00:44 |
 Picca Boo Member 16, 1204 posts SQ 140, BP 130, DL 200470.0 kgs @ 77kgs UnEq | I agree, good session mate! | ||
| Rick | | ... | 22-02-2007 @ 17:06 |
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Neck fine. Foot still moderately wretched. Less doms than expected. Message ends. | ||
| Rick | | ... | 23-02-2007 @ 23:15 |
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Friday 23/2 Jackson deadlifts, week 6. Deadlifts 70x8, 110x3, 150x1, 170x1x5. All fairly fast and pretty easy. The squat doms from Wednesday had cleared by the first working set. Rob pointed out that I was habitually looking off to the left after lockout, so I'm focussing on not doing that now. Rack pulls 100x2, 140x2, 180x2, 200x1, 220x1x2 PB. Grip slipped a little on the second 180 rep, largely because I wasn't thinking about it. Five plates, woohoo! Held the second one for a little while, just to convince myself that grip is not a problem. All pulls were on one of the thicker bars, as we only have one good one left at the moment. No trouble, though. Triceps pushdowns 42x8, 70x10, 56x10. The first set was with a straight bar, and made my elbows hurt. Others much better. The 70s were a bit heavy and so sloppy. The 56s were about right. I haven't done these in ages. Partial chins 3x5. Narrow-grip pulldowns 98x10x2. No elliptical, the toe is still wrong and foot flexion hurts. Seems to be getting better, gradually. | ||
| Rob | | ... | 23-02-2007 @ 23:21 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Good stuff Ricko, especially on that piece of crap that is supposed to be an 'olympic bar'. We wouldn't have used it at sports day at my village primary school, never mind the olympics. Strong pushdowns, and keep the excuses coming about the foot - we know you can row  | ||
| Rick | | ... | 23-02-2007 @ 23:29 |
I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | I'm feeling REALLY good at the moment with only two problems: the foot and the diet. One of these would be easily sorted if I had more willpower, and the other seems to be passing off now anyway. Training is going f**king great, though. Loving it. | ||
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