Now that's what I call mediocrity 7

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!)

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

Solid training.

Cheers Wayne, but 'solid' isn't going to cut the mustard really. I need 'spectacular'

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

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)

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)

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

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

strong benching.

not that i care about that lift though

but AWESOME intervals

Cheers mate - loving the intervals at the moment Just call me a cardio bunny!! LOL

will do

LOl..very good!

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...

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