muddy's Training Log

[muddy]

GHR: 3x10x(bw+10lb)

Are those natural GHR, because if they are, then that's really impressive

Nope, sorry, on a GHD. GHDs -- at least the better ones -- are adjustable, so that you can raise your feet to be higher than the knees, and move your knees up the knee pad as well. It's not straightforward to translate between natural and GHDs, then, FWIW. I kinda like having the hip extension as the first part of the move, though. I like how it coordinates the muscles in one move.

[WhiteGorilla]

Ok, that sounds much more realistic
I doubt that there are many people who can do 10 full natural GHR in a row

[guru]

But it's on my list to go back and try the DB version after the new year. What's your take?

I have not tried the barbell version yet, but I agree with you about the tendency to lean forward with the dumbbells, and when you try to remain upright, the balancing part gets a bit tricky. All of this is a matter of getting used to, of course.

[muddy]

Sat Nov 14 - Cycle 10 Day 4 - OHP

OHP: 5x45, 5x95, 3x125, 3x140, 6x158, 5x10x105

Another quick Saturday-- with a good night's rest and a little luck, hopefully tomorrow goes as planned.

[sgi4950]

GHR: 3x10x(bw+10lb)

Well, I guess I have to up my game. I only managed 3x8x(bw+10lb)

It's much more bizarre feeling than one would think from watching it. Worse yet, the idea of a slosh pipe has gone from "are you mad" status with my wife to "hmm looks interesting". So a trip to Home Depot may be in order soon

Glad to hear you haven't given up on the bizarre. That does look interesting. I’m trying to convince the guys at the office that this would be fun. They had that same “are you mad” look on their faces, followed by “maybe someday” then the discussion of pipe diameter, pipe wall thickness, and water weight calculations began. I think they are intrigued.

[muddy]

Sun Nov 15 - Cycle 11 Day 1 - ME LB + Coan Week 8

ME DL 3x245 2x335 2x425 2x515 1x515 (PR)
ME SQ 5x45 5x95 5x135 3x185 3x225 2x275 1x315 1x365 1x405 1x455 1x485 (PR)
DE DL 5x3x375 (90s rest)
BB shrugs 3x5x365
SLDL 2x5x375
BB hip thrusts 3x5x365
BB split squats 2x5x115
SS arched GMs 2x5xs200

I'm pretty happy. The DL 515 is probably tied with the other PR that meant the most to me (1x315 on the squat), probably because both came after what seemed like a stagnant period before hand.

My wife had been suggesting I modify my stance on the DL, because before I started Coan, I was having trouble breaking the bar off the floor. The stance modification is I was setting up too low, and as a result it seemed as if I could only partially get my glutes into the lift early. Setting my hips higher made a big difference. I think she was right, as 515 broke with no problem and in general getting things off the ground has gotten much easier. 525 should be doable next week, and beyond that, who knows.

I think the stance mod may have something to do with the second pull feeling stronger than the first. When I come down after the first rep, I don't usually need to reset at all. I usually pause a second, take a deep breath, and then go for the next rep. So, when I was coming down after the first rep, the hips were left higher-- I suppose it was my body's instinct of trying to arrange things so it was as easy as possible, and I was missing the hint. Fortunately my wife saw it.

Ok then, 3 more weeks of trying to top today - it should be interesting.


@Sandi: I'm really impressed by this goal of bw+45 on the GHR! I'm still trying to coax myself into raising the foot pads to the top setting! I know the slosh pipes are sold when my wife started suggesting we have two different sizes - woohoo! Maybe when we get back from the holiday travel...

[guru]

I'm pretty happy.

You have every reason to be.

Congratulations. those are huge DLs & squats.

The DL 515 is probably tied with the other PR that meant the most to me (1x315 on the squat)

You mean 1x485 on squat.

525 should be doable next week, and beyond that, who knows.

I keep forgetting about your goal, what was it?

[muddy]

Thanks guru!

The DL 515 is probably tied with the other PR that meant the most to me (1x315 on the squat)

You mean 1x485 on squat.

Oops, sorry, I didn't explain that well. No actually, the 1x315 squat was a huge deal to me. I had worked up to 275 while going to a commercial gym, and there was someone else there who would squat 315-365. I admit he didn't break parallel, but I wanted to have that much on my bar. And then I tweaked my back, moved, setup my own gym, etc, etc. Long story short, I had to wait a long time to finally get 315 up, so it felt pretty sweet when that finally happened.

525 should be doable next week, and beyond that, who knows.

I keep forgetting about your goal, what was it?

The original goal was 495 squat, 535 deadlift, 335 bench, 225 ohp. I set that back in June after I hit my 2009 goals really early (meaning, I guess, that I set really lame goals). 495 squat should be no problem, 535 deadlift may be in range now, but I'm not 100% confident on that. The odds of hitting the bench and ohp goals are pretty slim, though. sigh. I have been thinking a lot about what to do next year to get those lifts going again. I feel like I should have done better on both of those in the second half of 2009.

[guru]

Okay, got the squat PR part. Was confused as hell.

I agree about comfortably reaching the LB goals this year. Maybe you could turn the program around next year to focus a bit more on the UB?

[pagangoddess]

Wow Muddy. Nice PRs & both in one workout.

It's great you have a partner that can help you with your lifting. I wouldn't worry too much about the UB stuff. You'll set your goals for next year & I'm sure you'll make them.

Holiday travel? What's on the itinerary?

[holvoetn]

Huge deadlift followed by a huge squat and then some more huge deads

Congrats !

[atypical1]

That is a huge workout and a great PR on all counts. Congrats is certainly in order!

james

[mpetry]

515 and 485 in one workout? that's great work.

[muddy]

Tues Nov 17 - Cycle 11 Day 2 BP

BP: 5x45, 5x95, 5x135, 3x185, 5x215, 3x242, 4x271, 6x10x170
Pullups: 3x10xBW
Kroc rows: 1x24x140

@Guru, PG, H, James, mpetry: Thanks all! I'm excited to see what is possible in the next few weeks, and cash in on some of the last 10 weeks of training time!

@PG: We're going to be vaguely in your neck of the woods. After San Jose and a few places out here, we're stopping by Chicago to visit some relatives, then Indianapolis, and then other places around there. I expect we'll be gone about three weeks. There's also a long-standing plan where we might relocate out there in a few years, if some job things set in motion awhile back pan out. That's where the bulk of our relatives are (which is odd, since neither of us were born there, and in fact my wife is from Singapore ... but even some of her relatives are around there too), and we've got this "buy acres of land, raise chickens and grow things" scheme going. I sound tongue in cheek about it, but I'm very keen on doing this, assuming stars align. So we may start some preliminary land shopping, so to speak, as well.

[WhiteGorilla]

1X24 @ 140lbs, damn.Wish I could do a quarter of that.
Good work!