Tue, Wed

Haven't kept up on the log, I apologize

Tuesday

Push Press
Worked up to
150 kilos! - PR
Just missed 155 kilos, got it out of the grove
100 kilos 2x5 strict press

Close grip Cambered bar bench
worked up to 340x1
then:
280 2x8

Then we did some crazy shoulder circuit that Dave dreamed up
a bunch of stuff x a lot

Wed
Hex bar DL (17" pick up) - to simulate a car DL
Worked up to 610
As many reps as possible in 60 seconds, 16 reps

Sandbag load on Rev Hyper machine
262 sand bag - 5,4,3,2,1

Called it a day after that, some good stuff

Another sweet Wednesday

Another great wed. training atmosphere, about 12 dudes in here lifting again.

Rack pulls from mid-shin
135x5
225x5
315x3
405x2
495x1
Added Soft Belt
585x1
Added hard belt
675x1
725x1
765x1 - grind!
675 2x2

Stiff Leg DL
315x5
405x5

Glute Bar Lifts
405 2x5

Reverse Hyper
150 2x5
P/W
DB BO Rows
140 2x5

Dave brought his wrist roller again
90#
135# - 24 seconds
180# - 48 seconds
Then dave did 135 in 19 seconds so I had to go again
135# - 17 seconds!
It's always fun to beat Dave in things

Video of all my deadlifts yesterday

Here is a video of all my pulls yesterday, 635 - last warm up, 700 - new pr, 585x8

Deadlift day!

Deadlift day, we had quite the day in the weight room. Dave, Cal, Kevin and I were there but we also had Joel from kato. Danny and Tad, our two hang-arounds, Gary our intern as well as the whole football staff as they were starting week 1 of Coan/Phillipi. We had 3 platforms going and it got pretty crazy!

Deadlift from the floor
135x5
225x3
315x3
405x2
455x1
545x1
635x1
700x1! new PR

This took me a while to cool down from, but after I was cooled down I decided to go 585 touch and go reps, as many as I could for 75 seconds, I got 8.

After that I played around with some light GMs with a band pulling me backward, it's some crazy idea Dave came up with and that was it. 585x8 after 700x1 was pretty taxing. All in all it was a sweet day, we had a broken finger, a bloody nose and someone passed out, this means its a good deadlift day! Here is the videos of my lifts.

635 Warm Up


700 new PR

Videos of Rack Pulls

Here are 2 videos of the last two weeks of rack pulls

900lb Rack pull from above the knee




805lb Rack pull from below the knee



700 will fell like 405!

Wed deadlifting

Rack Pulls from just below the knee
225x5
315x5
405x3
495x2
Added Soft Belt
585x1
Added hard belt
675x1
725x1
805x1 - PR
705 3x1

Stiff Leg DL
405x5
495x5

BO Row
225x5
275x5

Rev grip Lat Pull Down
2x5 255 + micro mini band

Cambered Bar GMs
405x5
455x5

Good day, next Wed 700 will fall

Deadlift day

Pulls from just above the knee
135x5
225x5
315x5
405x3
495x3
added soft belt
585x3
added hard belt
675x2
765x1
825x1
885x1
I'll post the video later
795 5x1

Kaz Shurgs
505 2x10

Stiff leg DL
405x5
455x5

Bar BO Row
315x5
365x5

Neutral grip Pull ups
2x5

Called it a day, feeling good about it. I'm going to do another week of rack pulls, next week will be just below the knee then I'm going after 700 again

Wed, Thursday

Deadlift Wednesday

Pulling from the floor with a York Power bar
135x5
225x3
315x3
405x3
Added Soft Belt
495x2
Added Belt
585x1
700x.99999 This was a grind, it took me 2 seconds to pull it above my knee and then struggled for 14 seconds to try to lock it out, long story short..I didn't lock it out

Rack pulls from just above the knee
225x3
405x2
585x1
675x1
765x1
820 2x1

Pull Ups 2x10

Called it a day, that long pull took a lot out of me

Thursday night at Dave's

Bench
135x8
225x5
275x3
Added 4 board
315x5
365x5
405x5
455x5

Seated log press
140x5
160x5
180x5

Standing strict Axle OH press
135x8
185x6
205x6

punched the clock, really tired Thursday due to wed.'s lift and the lack of heat in our house causing the repair man to come over at 12:30am Thursday morning....oh boy

Coan Phillipi Week 6

Week 6 trained at 8 am with Cal and Kevin, this was a big day

DL from the floor no belt w/ Ironmind S-cubed Bar
140x5
230x5
320x4
410x3
500x2
600x2

So now Cal wanted to go for his 700 so we loaded a Texas power bar up and he let it rip, got it to about his knee and stalled out, this was not good, Kevin decided he would go for 600 so we loaded that up on the power bar and he stalled out below his knee too, at this point I was getting pretty pissed off watching my 2 training partners fail on their DL goal. So I decided I would go for 675 which would be a 25# PR. I got pretty jacked up, put on a belt and ripped it, I crushed it and it felt amazing.

We came back and hit our speed DL with out a belt on the S-cubed bar 500 + 40# in chains 3x3

Power Shurgs
455 3x5

So after consulting the Coan/Phillipi high council they said I had to pull 700 next wed or I will have to quit the program, wait a few weeks and start over with better supervision because of the deviation from the plan. I'm pretty sure they were just joking but who knows.

Coan Phillipi Week 5

Week 5

DL from the floor with Ironmind S-Cubed bar
135x5
225x5
315x3
405x3
495x1
560 3x3 - Strong reps

Speed DLs
455 + 40# in chains 3x3

Power Shrugs
420 3x5

Stiff Leg DL
420 2x5
440x5

Bar BO Row
320 3x5

Rev Grip Lat Pull Down
255 + micro mini bands 3x5

Cambered Bar GMs
370 3x5

Good stuff today, we took our time between sets and exercises because it isn't a circuit.

Coan Phillipi Week 4!!!!

This might have been the hardest workout of 2010... So much volume, so much weight

Deadlifts from the floor with Ironmind S-Cubed Bar, no belt, just straps
140x5
230x4
320x2
410x2
500x1
635x2 - ugly but I got 2 hard grinded out reps

Rack Pulls from just below the knee
600 5x3

Circuit 3x8 90 seconds rest between exercises, 3 min between sets
Stiff leg DL, 370 w/ S-cubed bar
BO Rows 275
Reverse Grip Lat Pull Down 255 + micro mini band
Cambered bar GM 335

Laying on the ground 4 min. At about 2 min in I took my pulse - 130 bpm

So rough...

Coan Phillipi Week 3

Week 3 of Coan Phillipi

Deadlift from the floor with the stiff Ironmind S-Cubed Bar
140x5
2304
320x3
410x2
500x1
600x2 - see video

Rack Pulls (120 sec rest)
560 6x3

Circuit 3x8 (90 sec rest between exercises, 180 seconds between sets)
Stiff leg DL - 370
BO Rows - 275
Rev Grip Lat Pull Down - 265
Cambered Bar GM - 330

This was rough today, it was just Kevin, Cal and I so we didn't have the big guy to motivate us. Went down in weight with my BO Rows but kept an eye on my form better today than last week.
If you look on my video bar at the top you can find my heavy double at 600. Good stuff, I think I'm going to download the rest of the week b/c of Christmas and also get ready for week 4!

Coan Phillipi Week 2

It took me so long to update because my back was so soar it hurt to type...

DL no belt w/ Ironmind S-Cubed Bar
230x5
410x3
495x1
560x2 - Solid Reps, ripped these

Rack Pulls from just below the knee
520 8x3 - 90 seconds rest

Circuit, 90 seconds between exercises, 3 min between sets, 3 sets everything was done for crazy 8s
Stiff Leg DL - 370 w/S-Cubed Bar
BO Rows - 315, cheated a lot
Rev Grip Lat Pull Down 255 + monster mini band - real hard
Cambered Bar Good Morning - 315

Real heavy, real hard, I checked my pulse after the Siff Leg DL's in the second set and it was 170 bpm. Try and explain to me how you can't get cardio benefits from lifting weights. The reason I specify that I'm using the S-Cubed bar is because it's thicker and there is no bend in it. Believe it or not a Power Bar has a good amount of bend in it, especially with heavier weights.

Yeah Coan/Phillipi DL

Week 1.....here we go.....

DL (Used Ironmind S-cubed Bar
140x5
230x5
320x4
410x3
520x2 - heavy double prescribed

Rack Pulls
455 8x3 (90 seconds rest)

Circuit, done 3 times 8 reps for all with 90 seconds between exercises and 180 seconds between sets
Stiff Leg DL 330 (used Ironmind S-cubed bar)
BO Row 275
Rev Grip Lat Pull 250
Cambered Bar GM 275

Download week and Monday

Sorry I haven't updated laitly, we just bought a house so I've been crazy busy with that, not to mention my training in Mankato all last week. Anyway, here is last Wed. deadlift day which turned into just a kinda download...

Deadlifts at MSU-Mankato with J Dircks.

135x5
225x5
315x4
405x3
495x2
Added Soft Belt
585x1
Added hard belt
635x1
Much smoother than my first time doing this, it felt really good

Lat Pull Down
4 plates 2x8

Farmer's Hold
Around 325ish x 27 seconds, this just keeps getting longer

That was it, I took the rest of the week off. My hip felt good the whole time so that + taking the time off hopefully has healed whatever hurt.

Monday, back at it
Trained at work today b/c we are painting
Also, I forgot all my training stuff at home so I didn't have my normal wrist wraps, my elbow sleeves and all the other gear I use that makes me feel good inside

Log Clean and Press
133x5
220x5
240x2
262 2x1
272x1

Close grip bench
135x5
225x5
275x3
315x1
365x1
385x1
405x.99999

I'll upload the video soon

Cambered Bar strict OH Press
135x5
185x3
225 2x1

Good stuff

The Past week

Alright, I know it's been a long time since my last update, but it's for good reason, My hip!

Wed. - didn't feel it today
Rack Pulls from just below the knee
135x5
225x5
315x3
405x2
495x2
585x1
Added Belt
675x1
765x0
675x1

My hip really started to hurt around 315 or so, then everyone and their brother hit 765 but me which pissed me off even more

Farmer's hold
325 x 25 seconds

Done, tired, angry and my hips and hands hurt

Friday
Incline Bench
135x5
225x5
275x3
315x1
275x2
295x2
315x2

Log Clean and press
1 clean 3 presses
177 5x3
3 cleans 3 presses
177 5x3

Saturday
Stones over a 53 in bar
300 x 2
390x1! That was awesome

Super Yoke
4__something x 20 m

Then my hip hurt so bad it hurt to walk

262# sandbag over a tall bar 3 reps

After this I decided I would download this week, also because I'm in Mankato for NG stuff all week and we close on our house on Friday.

Monday
Strict Press
135x5
185x3
225 3x2

Close grip Bench
135x5
225x5
275x3
275x5

Lat Pull Down
240 3x8

Shoulder Circuit 2x8
45# DB side raise
135# upright row
a short bar with 35s on each end front raise

Elevated Push ups p/w face pulls
4x10

good little workout in the Mankato Armory

MAX EVERYTHING WEDNESDAY

Big day with Dave and Cal, Kevin is out of town with basketball...enjoy the Bahamas.

Rack pulls, from just below the knee
225x3
405x3
495x3
Added soft belt
585x3
Added Hard Belt
675x1
725x1
765x0,0
675x3
should have pulled 765

Farmer's walk (kilos)
105 x40 feet
125 x 80 feet
145x75 feet
This is where I felt my quads from the day before, it got hard to move my legs, but my speed was about the same between 125 and 145 so now I know I just need more grip work

Leg Press (counted as total plates with out the sled weight)
8x6
12x6
16x6
20x6

Snatch Grip DL (why!?!?)
90x1
130x1
170x1
210x1
250x1
270x1 - big PR

DONE, it is hard to walk now...

Deadlift Wednesday

Pulled again with the normal Wednesday crew

225x5
315x4
405x3
495x2
585x1
635x1, pretty easy
675 x .80 - I continue to pull heavy weights closer to lockout and not be able to finish, any suggestions?
525+80 in chains 3x1
575+80 in chains x 1, one of the hardest things I've ever done in the weight room

Farmer's walk holds (weights are in each hand)
231#x 30 sec
375# x 3.69 seconds
325#x 22 seconds
375# w/ straps x 19 seconds

Kaz Shrugs
585 2x30

DONE!

Deadlift Wednesday

Pulled with Dave, Kevin and Cal again today, I will not be denied!

Deadlift from the floor
135x5
225x5
315x3
405x2
Added Belt
495x1
585x1
650x1! NEW PR
Added 80# of chains
555 3x1
505 2x1

Farmers Walk
228 a hand 40 meters
~275 a hand 2x 40 meters

Exhausted! Here is a video of my pull

Deadlift Wednesday

All sorts of amped up for deadlift day today...
Pulled with Dave O, Cal and Kevin

Pulls from the Floor
135x5
225x4
315x3
405x2
495x1
585x1
Here I planned to go to 635, but Dave and Cal told me to just go hit 650 so I said OK
625x1 All pumped up for 650 pulled the hell out of it, but the bar was missing a 25 on the left side.
650x0
It was really hard to come back after my first big pull, I am extremely confident that I can pull 650 and I will next week!

Rack Pulls from the knee
315x3
405x3
495x3
585x3
635x2
655x2
585 4x2 last set included a 4 second eccentric negativ

Kaz Shrugs
405 x 30
455x30

Neutral Grip Chin Ups
2x10

Regular Shrugs (have to get yoked up for the weekend I'm going as Kaz circa 1980)
455x30

That was it for today, I am spent!