Strict OHP + Chest

OHP > Incline????

Strict OHP (cleaned)

Bar x10x2
30kg x5
40kg x5
50kg x3
62.5kg x1

67.5kg x3
67.5kg x2 (gay)
67.5kg x2 (thought maybe I didn't rest long enough and could have got 3)

55kg x8

BB Incline press (2min rest)

40kg x8
50kg x8
50kg x8
50kg x8
50kg x7+fail

DB Inc flies (1-2min rest)

20kg x10
20kg x10

DB flat flies (1-2min rest)

20kg x8
20kg x7

Pushdown

9-20kg x60-70

OHP is hard.. I knew I was gonna have a tough time after my first workset, arms got that weird feeling that I like to call 'heavy shake' because they have a weird shakey sensation after a heavy struggle.

Did some bodybuilding sets after that.. Mission grow tits is on.

Lastly, OHP 55kg x8 > Incline 50kg x8 hells dat all bowttttt?

Deadlift + lotta back

Deadlift

Bar x10
60kg x8
80kg x3
100kg x2
120kg x1
140kg x16 singles (1min rest)

Tore a callus clean off on my 5th set because I forgot to chalk up, was so pissed at myself because it ALWAYS happens. After that everything felt heavy, what's up with that? I always thought 'squeezing the bar makes the weight feel lighter' was a broscience kind of thing but now it makes sense because I couldnt squeeze the bar as much and my strength really seemed to blow ass.

RDL

100kg x8
100kg x8

Chinup

BWx5
BWx5
BWx5

BB row

85kg x6
80kg x7
80kg x6

DB row/'kroc row'

40kg x15 (left) x14 (right)

Heaviest DB in my gym is 50kg so I'm going to work back up to it with high rep DB rows or 'kroc rows'

Was done and done after this.

BB curl
30kg x12
40kg x8

Strict OHP

Strict OHP

bar x10
30kg x5
40kg x5
50kg x3
57.5kgx1

65kg x3
65kg x3
65kg x3
65kg x3
65kg x3
65kg x3 or x1..

50kg x10 (wrong weight, thought it was easy)

Flat DB press

16kg x10
30kg x5
30kg x5
30kg x5

Flat fly

20kg x15
20kg x13

Side lateral

10kg x10

I lost count on my OHP, I know I got 6, mighta been 7 though. On my 6th or 7th set I lost my balance or something just gave out and I almost fell backwards, wasn't a lack of pressing strength. I'll def move back up to 67.5kg next week and try and get some sets with it.

Deadlift + little back

Deadlift - 1min rest

130kg x 15 singles

Focused on form and speed, some of these were like fighter jets.

RDL

100kg x8
100kg x8

Chins +reps

BW x5
BW x5
BW x5
BW x4

Kroc rows.. sorta

Not really, too heavy weight.. will do 40kg next week and rep that thing out kroc style.

50kg x11(left) x9(right)

Hammercurl/DBcurl/bbcurl superset

18kg x14
12kg x11
Bar x12

Squat

Broke my squat fail and bail virginity tonight..

Squat +5kg

Bar x10x2
60kg x6
80kg x4
100kg x3
110kg x1

125kg x3
125kg x3
125kg x3
125kg x3
125kg x2+1 fail

100kg x8


+Abs, good/badgirl & calves

Tricep rape

I didn't think this would help much towards my training at first but my OHP has been on the up and up and I've been smoking regular OHP PR's while in a deficit so I've kept with it.

It was something I stole from Mike Hedlesky (sp?) and then I put it through a mincer and overcooked it.

The idea was ME bench + 1 high rep DB press + high rep/set tricep extensions. I can't do ME because I'm at home but I incorporated the rest and it seems to be having a positive effect.

Pushups with 1minute rest

Week 1: x16x13x9x6
Week 2: x15x10x7x7
Week 3: x18x12x10x9

Pushups on fists with slight pause
Week 4: x12x10x8x6 (2min)
Week 5: x13 x8 x8 x6 x5 (1min)
Week 6: x14 x10 x9 x8 x6

1 Arm Hammer grip OH DB press

Week 1: 10kg x22 
Week 2: 10kg x27
Week 3: 10kg x32
Week 4: 12.5kg x32
Week 5: 17.5kg x22
Week 6: 19kg? x18

1 Arm OH DB extension 1-2min rest

Week 1: 10...kg  x10 x9 x8 x7
Week 2: 10...kg  x12 x12 x10 x10
Week 3: 12.5kg  x6 x6 x5 x5 x5
Week 4: 12.5kg  x9 x7 x6 x6 x4

Week 5: 10kg x15 x10 x8 x6 x5
15 10 7 7 7

Speed pulls + GM's + Chins + Rows

My legs still feel wrecked from squatting and getting my good/badgirl on so I just did some speed/form stuff for my deads. I think I may rotate them every other week with a deadlift variation because I have been feeling pretty trashed as of late and never seem fully recovered.

Speed pulls

110-120kg x8-10 singles

My speed seems to suck. I watched a few speedpulls on youtube before the gym and they moved fast as hell but I couldn't match there speed with even the bar.. Maybe something to work on? These did move alot faster than normal though, I think 110 was just about right.

GM's

60kg x8
60kg x8
60kg x7

RDL's from now on.

All was going well up until my last set/rep when the bar almost rolled over my head. I don't have a power rack so if anything happens it's gonna roll down my neck and over my head, I don't wanna take that risk again. I tried a few DB GM's but they were really awkward to hold in the bottom position.

Chins +3 sets

BW x4
BW x4
BW x4
BW x4
BW x4
BW x4

Weeee.. Glad I can do chins now. Feels great not having to walk over to the pulldown machine. I feel like I should take my shoes off when I go over there because it's all shiny and clean.

Might do 4x5 next week or sets of 4 again with BW+a huge 2kg.

BB rows +10kg.. The f.

90kg x7
90kg x6
90kg x5

Smoked the shit outta these, strict too..

Strict OHP

Strict OHP +2.5kg PR but..

bar x10x2
30kg x5
40kg x5
50kg x3
60kg x1

67.5kg x2
67.5kg x1

55kg x8

Pretty much a fail. Warmups felt heavy though so I knew my worksets weren't going to start or end well.

Will try same weight again next week.

DB flat press

26kg x12
28kg x10
32kg x6

Don't think I've ever done flat presses before, kinda liked em. Weight sucks but OHP before hand wrecks my pressing strength. Gonna try build up to the 50s on these using 3-5x5 anyway.

Facepull

28kg x15x2
35kg x15

Flat DB fly

20kg x15x2

Squats + light assistance

Squats

Bar x10x2
60kg x6
80kg x5+1+1+1 bar feels shitty, bar feels shitty, bar feels shitty.. Screw it.
100kg x2

120kg x3
120kg x3
120kg x3
120kg x3
120kg x3
120kg x3

100kg x8

Bar felt shitty and it will feel shitty again next week. I need to get fat again so I have a pain cushion.

Is it cheating if I use the rubber floor mat to my advantage so I can get extra bounce out of the hole?  They were quite deep..

Ab pulldowns

48kg x12
48kg x10
48kg x7

Badgirls

130kg x15
130kg x15

Goodgirls

115kg x15
115kg x10

DB calf raises

40+40x15
40+40x14

Strict OHP

Strict OHP (cleaned from floor)+2.5kg

Bar x10x2
30kg x5
40kg x5
50kg x2
57.5kg x1

65kg x3
65kg x3
65kg x3
65kg x3
65kg x2+fail*
65kg x3

Backoff set: 55kg x8+fail

*Technical fail cause I was beast modin through dem sets.

DB inc press + flies

16kg x10
26kg x6
26kg x8
26kg x5

Blech, these are so crappy after OHP.

18kg x15
20kg x10 +2kg

Facepulls

28kg x15-20x2

Deads, GMs n Chins

Conv deads

Bar x10x2
60kg x6
80kg x3
100kg x3
120kg x3
140kg x3
160kg x3

GMs

Bar x15x2
40kg x10
50kg x10
50kg x10

Chinup - 1min rest

4
3
2
1

BB Row

70kg x8
70kg x8

Ab pulldown

30-50kg x 100 or smth

Strict OHP

Strict OHP +2.5kg

Bar x10x2
30kg x5
40kg x5
50kg x2
55kg x1

62.5kg x3
62.5kg x3
62.5kg x3
62.5kg x3
62.5kg x3
62.5kg x3

52.5kg x8.5 backoff set

Low inc DB press + flies

26kg x8
26kg x7
26kg x7

18kg x14
18kg x12

Squats wave #3

Squats

60kg x5
70kg x5
82kg x5

105kg x5
117.5kg x3
132.5kg x2 (This was '1+' had another in me but energy levels are weird right now & no spotter)

RDL

100kg x10
100kg x10
100kg x8

Ab pulldown

Stack x20
Stack x20
Stack x18

Finished first cycle of 5/3/1 complete - thoughts..

Enjoyed this alot, real simple. Going to add 5kg to my lifts and have at it again. Not doing the prescribed deload.. Not even following the routine properly, just doing 5/3/1 for squat and my own assitance.

Traincrash?

Deadlift has been a traincrash lately..

Squats wave #2

Squats

Bar x10x2
60kg x5
70kg x5
85kg x3

102.5kg x3
115kg x3
125kg x4

Fucked up the weight numbers and did more than I should have.. Was easy anyway, guess I underestimated my max or something.

RDL

100kg x10
100kg x10
100kg x7

Ab pulldown

Stack x 3 sets.. Didn't count

Standing DB calf raise

80kg x14
92kg x8

Strict OHP bleh

Strict OHP

Bar x10x2
30kg x5
40kg x5
50kg x5

62.5kg x3 (hard as hell)
62.5kg x0 6 second grind fail..

Bleh, I dunno what happened here. Was irritated at somebody infront of me that I asked to move. Cleaned the bar again and he stood onfront of me and pissed me off. I clipped my nose on 50kg aswell so it kinda threw me off doing them aswel, fucking hurt and now I have a dumbass bruise on the bridge of my nose.

So yeh, I'm putting this performance down to annoyance, I was going to try again but words can't explain how annoying/rude/god damn I wanted to wreck him so I left before I got suspended from the gym.

Sorry small people, but this was funny.. He was so small that his friend spotted him on his 30kg OHP :D

Incline

Bar x10x2
30kg x5
40kg x5
50kg x5
60kg x5
62.5kg x5 (prolly could have squeezed out another)

40kg x25

I was going so strong on the backoff set and then dzzzzz, my strength just turned off, I literally had no push left in me so it pinned me.

Squats

Squat

Bar x10x2
60kg x5
70kg x5
82kg x3

90kg x5
105kg x5
117.5kg x5

Well, they suck. After doing singles and doubles for so long reps are.. ugh.

RDL

80kg x15
80kg x15
80kg x15

Ab pulldown

48kg x10
48kg x10
48kg x9

Hip

9kg x15 each leg

Overview

Was gonna do coan, but I'm cutting and I really don't think I can milk it for 100% so I will save it for when I return to bulking and definitely give it a run. I'm just going to do 5/3/1 squat, see how goes it. Adding 5kg every 4weeks seems slow but my squat hasn't moved for months doing what I do so I guess it's better than nothing. It's all nicely laid out for me aswell so fuck it.

I just want this cut to be over with, it blows..

Strict OHP + more bastardizing stuff

Strict OHP +4sets

20kg x10x2
30kg x5
40kg x5
50kg x5

60kg x3
60kg x3
60kg x3
60kg x3
60kg x3
60kg x3

DB hammer press

16kg x8
22kg x8
24kg x8
26kg x8
26kg x7

I wanted to do dips but my shoulders scream when I do them so I thought these would be a 'sort of' alternative..

V pushdowns

23kg x100 over a few sets

Overview

I really have to have some variation in my training, I can't just do OHP and go home.. That's part of the reason I'm doing an accessory move and not just a backoff set that's recommended until you stall.

6 sets + warmups were brutal though, never done so much volume for my boulders. Love the change up though!

I got zero pump today which I thought was pretty weird, my tri's and shoulders usually double in size, maybe an indication I need a carb refeed?

Deadlifting in PR city

Deadlift +5kg

150kg x1
165kg x1
180kg x1

Deadlift for reps +10kg

130kg x10

BB rows +10kg

80kg x7
90kg x5
100kg x4

V-bar pulldowns

82kg x6
82kg x6

Ab pulldown +5kg

48kg x20
53kg x8

Hammer + BB curls

20kg x13
20kg x9
Bar x20 or smth

Overview

Fucking awesome session, beasted some big ass PR's out of nowhere.

Fuck it, I'm eating icecream preworkout more often!!

Strict OHP

Strict OHP

Bar x20
30kg x5
40kg x5

50kg x3
55kg x3
60kg x3
60kg x3

Cleaned these from the floor cause somebody was doing squats, squats, somebody was doing squats in my gym, shocker. They had shitty ass ROM but it's rare to see a squat, deadlift or even a leg press in my gym.

I'm by no means strong, but he quickly left the area when I started strict pressing more than his squat. Maybe he had finished, I don't believe he had, but I gotta admit it felt good having stronger shoulders than the guys legs.

BB Incline

Bar x20

40kg x8
50kg x8
50kg x8
55kg x8
60kg x6 (Meh, thought I could have hit 8)

Facepull +Weird plate PR 2.5kg maybe

33kg + plate x18
33kg + plate x12

Rope pushdowns

20kg x50 or so..

I only do these because it makes my elbows and tris feel awesome afterwards.

Overview

I hope Mike doesn't see my blog, he (well, billstarr actually, but he simplified billstarr for me) told me to do a backoff set on my OHP instead of inclines.. But I need dem upper chest fibrez for the summer! I also love Incline pressing. So, it's prob not the best route to take to get my OHP strong fast, but I get dem jacked boobies ur of doing it this way.

I'm really suprised at how easy those OHP felt, it's why I ended up ramping up a couple sets. Few weeks back I was really struggling with 60-62.5kg singles and then I quit OHP for a while.. Blasted these out like nothing. Well, the last rep of the last set was a slight struggle, should have prob hit another set though.

The joy of cutting on 3,000 calories

Vanilla French toast with icecream, double cream & chocolate sauce..

5 slices thick wholemeal
4  extra large eggs
4 drops vanilla
100g icecream
60ml double cream
Chocolate sauce

Was pretty darn good!

Deadlift + Accessory work

Deadlift

145kg x1
160kg x1
175kg x1 +5kg PR
120kg x11

BB Rows

80kg x8
90kg x5
90kg x5

V Bar Pulldown

89kg x5
82kg x5

Ab Pulldown

48kg x20

Hammers + BB curls

20kg x12
20kg x10
BB bar x14
BB bar x10

OH Squats

Bar x many!

Overview

Smoked 175kg deadlift, prob should have put the 4 plates on instead and had at it but whatever, 5kg PR! Rest of my session was solid. Hit up some OH squats after my deads, trying to get that form down.. Olympic lifting impresses me even more now, can't even do the damn bar and they're doing what.. 200kg+? God damn I suck!

Inclines + Assistance

Incline Press

1min rests

70kg x1
70kg x1
70kg x1
75kg x1
75kg x1
75kg x1
80kg x1 +5kg

Incline Press

60kg x8
60kg x8
60kg x7

Facepull

23kg x15
33kg x12

Side Laterals

10kg x12
8kg x11

DB Squeeze Press

20kg x14
22kg x10

Pushdowns

28kg x20x10x5x4

Overview

Strength is still good, was expecting my strength to drop while I was cutting to be honest. Happy I'm maintaining/getting a little stronger.. Can't wait to finish though, sucks not hitting PRs as often!

Ed Coan Offseason Squat Routine

There are no percentages to worry about, you pick the weight you think you can hit the EASY SINGLE (not a MAX Single, but too easy as well) with and start backwards going down from Week 10 by 20lbs to get the weight you can use for each week.

THE ONLY EQUIPMENT USED IS A BELT AND LATER IN THE CYCLE KNEE WRAPS, NO SUITS OR BRIEFS UNLESS YOU HAVE AN UNBEARABLE HIP SORENESS OR OTHER INJURY.

OFFSEASON PROGRAM
WORK SETS(Sets/Reps)
1 2x8
2 2x8
3 2x5
4 2x5
5 2x5
6 2x3
7 2x3
8 2x2
9 1x2
10 1x1, then shoot for a small pr


ASSISTANCE WORK
1.) High Bar Close Stance Pause Squats (2 sets x 5 reps for first 5 weeks, then 2x3 for last 5)
2.) Adductor Hip Work(I prefer doing this on sled or with low pulley cable machine)
3.) Hamstrings (IF NEEDED)
4.) ABS
5.) Calves

Squats + fuckarounditus

Squat

125kg x1
132.5kg x1
135kg  x1
140kg x1 pretty easy..

Not sure what the fuck I was planning on doing here... 132.5kg x6-8 singles turned into shit.

4 Sec Paused Squat

100kg x4

RDL

100kg x10
100kg x9

1 Hand BB Snatch

40kg x1 super easy
50kg x0
50kg x0
50kg xalmost..

Ab Pulldown +5kg

58kg x10

Overview

Squats seem to be real tough atm, guess I'm losing some kinda leverage from losing weight, really no idea. Also no idea what I was doing with my squats today.. Single-fuck-around-itus.

Deadlift + Accessory work

Deadlift +10kg PR

140kg x1
155kg x1
170kg x1 (Went up easy, face almost exploded though)
180kg x0

100kg x16

BB Rows +10kg

80kg x8
90kg x6
90kg x5

V Pulldowns 

89kg x6
89kg x5

Ab pulldowns +5kg PR

53kg x10
53kg x5

Hammer curls

20kg x10
18kg x10

Overview

Good session, smoked 170kg which is a PR for me. I had a 5+ minute break and went for 180kg but my form went to shit and was happy with 170kg so I keeped it at that.

Screwed around and tried some OH squats - what the fuck? Couldn't even get to parallel with the bar, luls. Then did some 1 handed barbell snatches. Hit 30kg and then went for 50kg but I lost my balls and bailed.

Inclines + Accessory work

Incline Press

1min rests

70kg x1
70kg x1
70kg x1
70kg x1
70kg x1
75kg x1
75kg x1
75kg x1 (easyish)

Incline DB Press

26kg x10
28kg x7
28kg x6

Facepull

28kg x18
33kg x14 +5kg PR

Side Laterals

8kg x16
10kg x9 +2kg PR

DB Squeeze Press

20kg x12
20kg x9

Pushdowns

38kg x10
28kg x14

Overview

Inclines felt strong, I'll do more sets of 75kg next week and maybe hit 80kg for a couple of sets if I'm feeling strong. DB inclines on the other hand felt crappy, haven't done em in a while though.

Squats + Accessory work

Squats

1-2minute rests between sets

130kg x1
130kg x1
130kg x1
130kg x1
130kg x1
130kg x1

3 Second Paused Squats

90kg x5
90kg x5

RDL

100kg x10
100kg x10

Ab Pulldowns

48kg x14
48kg x10

Overview

Hit all reps and sets that I planned on doing.

Squats felt heavier than they should have but I've just come off of a half asses deload and I'm eating at a deficit so it's probably to be expected.