muddy's Training Log

[muddy]

Yeah, I almost instinctively get the drive going from the legs on the floor press, which just cannot happen as far as I can tell. So I guess I'm supposed to just tighten up the legs, but otherwise no drive? I dunno. I should watch more videos and do some googling around I guess.

On the Dickens audition, I have two 15lb chains slung over each shoulder like a sash, then a 7.5 lb chain in a loop hanging from where they cross, with a 5lb and a 2.5lb plate in that loop. My wife thinks it looks hilarious, especially since I trudged in from the garage to refill water between sets. Maybe if I work up to another chain or two in the mix, I'll have to get a photo of it. Thing is, it works pretty well, so I don't think I'm inclined to buy a dip belt.

BTW, I've been reading your log, but not much to say other than what I feel like I say every time - solid progress and nice work! That 5/3/1 seems to be really agreeing with you so far.

[guru]

On the Dickens audition, I have two 15lb chains slung over each shoulder like a sash, then a 7.5 lb chain in a loop hanging from where they cross, with a 5lb and a 2.5lb plate in that loop. My wife thinks it looks hilarious, especially since I trudged in from the garage to refill water between sets. Maybe if I work up to another chain or two in the mix, I'll have to get a photo of it.

Though I don't know what you look like, I'm trying to visualize this, and chuckling to myself. A photo would be awesome.

[sgi4950]

I second the request for the photo of your take on the Dickens classic.

Nice workouts.

[muddy]

Wed 9/23 - Cycle 3, Day 3 DE LB

Safety squat yoke box squats: 5x60, 5x110, 3x150, 12x2x200
DE DL: 12x1x335
Safety squat GMs: 1x8x150

Mixed workout. Three negative factors make me wonder if it would have been better to skip. First, I hardly slept last night. Second, I couldn't lift until much later than normal and was hence extra tired. Last it was supposed to be a rest day, but the next two days I have no time. Hmm. On the positive side, we got our hands on a safety squat bar for a great price, and that was interesting to try out, even while very tired. I started conservative, but I think I got the hang of it and can up the weights for next time I use it. It definitely changes the feel of the box squat, as it tends to throw you forward, and you have to really sit back and keep a proud chest to keep the shins vertical or behind.

@guru, sandi - ok then, I'll have to dig out a camera on the next weighted dip day

[Kathy]

Muddy, I enjoyed going back through your log from the beginning. Some sweet lifts in here.

Was cracking up about the "war on the tris" as I can identify. I have a war on my whole posterior chain going on. It's a draw so far.

And you have a 3rd vote of pics of you in chains...can't believe you can even move around w/all of that attached to yourself

[muddy]

Sat 9/26 - Cycle 3 Day 4 DE UB

DE BP: LN warmup, 5x45, 5x95, 5x135, 3x165, 12x3x190 (4 narrow, 4 med, 4 wide), 2x220, 2x235, 2x250
Pullups: 5x10
Dips: 100@BW (14,8,7,6,8,7,7,7,7,7,7,6,5,4)
DB Rows: 3x10x120
Lat. DB raise: 3x12x15

Decided to try the 100 BW thing James and others have been talking about. I was surprised; I expected more reps per set in the first few sets, and more of a taper towards the end. I'll have to try this again periodically.

@Kathy: my war is currently a draw as well. Now that my shoulder is 100%, that bench PR better budge sooner rather than later. OK picture it is next time the chains come out. I've not mapped out next week, but I am thinking Tuesday.

[guru]

Nice job on the 50 pull ups & 100 dips on the same day. You're really hammering your shoulders.

[atypical1]

Great stuff! That's a very healthy amount of pull ups and combined with all of those dips....brutal. I've become a big fan of the 100 dip sets now that I'm doing them more. Do you plan on keeping them in your workout? Are you going to go to weighted dips?

james

[muddy]

Sun 9/27 - Cycle 4 Day 1 (assist: Coan week 1)

ME Squat: 5x45, 5x95, 5x135, 5x185, 3x225, 3x275, 1x315, 1x365, 3x2x405
Coan week 1:
DL: 2x245, 2x335, 2x400
DE DL: 8x3x320 (90s between sets)
3 supersets (90s between sets, 2 mins between rounds) of:
- 8x320 SLDL
- 8x143 BB Rows
- 8 pullups
- 8x135 arched GMs

I was disappointed it was 3x2x405 on the squats rather than 3x3x405. On the first set, I fought the third rep for awhile but ended up leaving it on the pins. The superset with pullups following yesterday's pullup/dip fest was perhaps not great planning, but otherwise the rest was fine. I probably need to up the weight a little for the rows and GMs next time. Only the SLDLs really made me feel like I was working.

@guru: feel no pity for the shoulders; they deserve everything they're getting.

@james: i really did like the higher reps, and definitely plan on keeping it for the foreseeable future. i think maybe i'll alternate 100 bw dips with weighted efforts. i would like to see the first 2 or 3 sets get to 20+ reps for the BW effort.

[holvoetn]

Aha ! First time I see your log.
Gotcha ! Another Coan/Philippi user

Do you have a specific goal in mind for using this program ?

[muddy]

Hey H, thanks for stopping by! I decided to try the Coan routine after seeing your success with it. Plus, it looked like an enjoyable routine. I've slotted it in as the post max-effort work on max effort lower body days in my current program. Prior to this, my DL was still going up, though the increases were starting to wane. I thought this may be a way to start progress again. My goal is to try and total about 1355 before year's end (495 squat, 325 bench, 535 deadlift), and so I am hoping this routine can take the deadlift from 485 to somewhere near 535. It'll be a real challenge to do this as there's not a lot of weeks left, but in the past it seems I never set aggressive enough goals.

[guru]

Congrats on your green status muddy, welcome to the team. It sure will be nice to be able to share your experience there as well.

[muddy]

Wed 9/30 - Cycle 4 Day 2 Rep effort UB

Narrow grip RE BP: 6x45, 3x135, 104@155 (12,13,12,10,10,10,10,10,9,8)
BB Rows: 100@135 (15,15,15,15,14,14,12)
DB OHP: 5x45, 3x5x50
DB Pullover: 3x20x45

Total mismanagement of time yesterday meant I ran out of time for lifting - very annoyed with myself for that. This means I'll have to bunch up today's with tomorrow's lower body dynamic day. A post by Jim Slade got me thinking about things, and I went back to re-read my program's writeup. Along the lines of what Jim is suggesting in that post, I see I have really been neglecting rep effort workouts. (By "neglecting", I mean totally not doing once, not ever, didn't even cross my mind.) I suppose this is a weakness then, as I notice I can chug along with the sets, but the early set rep count is in my opinion pretty shabby. This was true on the 100 BW dips too.

So I think from now until year's end, I'll do the Coan program on ME lower body day as the assist work after the ME lift. I will use rep efforts alternating with the heavy negatives as the main lifts on ME upper body day per Jim's post. I think I'll also come up with a heavy tricep exercise for this day as well, for next time. Dynamic days will stay more or less as is, I think. That's about 11-12 weeks to assess and see how that works.

Oh, and the downside of all this is the Dickens photo didn't happen yet... but it will.

@guru: Thanks! so far I haven't done a thing. The rest of you are too quick on any todo items.

[guru]

Oh, and the downside of all this is the Dickens photo didn't happen yet... but it will.

We haven't forgotten.

[sgi4950]

Congrats on becoming a Moderator. You’ll do a great job I’m sure.

Looking forward to following the changes in the program…although I have to admit I was just figuring out the prior program!

I read in James log you are dreaming of a sled. Before long you’re going to have to expand your weight room to make room for new toys.

Ditto Guru’s post – we haven’t forgotten.