Push

March 31st

*All sets for strength movements are 3 reps each.

Press
Worked up to 155, then did 3 cycles of 145, 150, 155, ending on 145

Incline bench
Started at 155, worked up to 215, then did 3 cycles of 205, 210, 215, ending on 205

Close grip bench
Started at 225, then did 2 cycles of 215, 220, 225, ending on 215.
Then did 2 sets of 3 reps paused (~4 secs) with 185. Finished with one set of 12 with 135, pausing the last few reps on the chest.

Chest circuit
Machine fly - Banded machine flat press - machine incline press
80ibs - 100ibs - 100ibs
Did 12 reps for first 2 exercises, then AMRAP on the machine incline press. 2 rounds total. All reps were squeezed and held in contracted position.

Shoulder circuit
Seated lateral raise - front raise - db press
Did 15 reps for each exercises, 3 rounds with about a min rest in between rounds. Used 20ibs DBs for these which seemed really light but had me going by the time i reached the presses. Each rep was control and done with a squeeze at the contracted position.

Rear laterals (tempo 1011)
135 * 30, 30

50 band pull aparts plus band traction.

Abs, Calves and forearms

March 30th

Standing Ab Crunches
worked up to 3 sets of 12 with 80ibs

Hanging leg raises
3 sets of 12 with bent legs, no added weight
Really need to work on my lower ab strength

Standing Calf raise
Worked up to 3 sets of 8 (tempo 22X2) with 200ibs

Seated Calf raise
3 sets of 15 (tempo 11X1) with 70ibs

A1: Reverse DB wrist curl
12.5 * 15, 15, 15

A2: Reverse cable wrist curl
12.5 * 15, 15, 15

A1 and A2 were supersetted for 3 total supersets.

B1: DB wrist curl
27.5 * 15, 15, 15

B2: Cable wrist curl
25 * 15, 15, 15

B1 and B2 were supersetted for 3 total supersets.
All forearm exercises were done with tempo 2010.

100 band pull aparts plus band traction.

Legs + Arms

March 28th

Lying Leg curls
worked up to 165 * 8, then did a drop set, dropping 15ibs each time till I hit 90ibs

Leg extensions
3 working sets of 185 * 15

Hack squat (3 sec negative)
2 pps * 10, 10, 10

Machine Good morning
3 working sets of 5pps * 8

100 band pullaparts

March 29th

One arm reverse grip push downs
30 * 15, 15, 15, 15

Close grip bench (with a pause in the bottom)
Worked up to 205 * 6, then did 3 sets of 12 with 135

Overhead one arm extension
40 * 10, 10, 10, 10

Lying one arm extensions
did 3 sets AMRAP each set

DB Scott curl (unilateral)
worked up to 3 working sets of of 10 with 30ibs (with fat grips)

Incline DB curls (with fat grips)
22.5 * 12, 12, 12

Standing straight bar cable curl
Did 2 sets of 10 with 65 ibs, then did one drop set, starting with 135 * 10, dropping 20ibs each time till 55ibs.

100 band pullaparts

Pull

March 28th

Pullups

BW * 8, 8, 8, 8

Close grip underhanded

120 * 12

140 * 10

160 * 10

180 * 8

120 * 10, 10, 10

One armed machine row

100 * 12

120 * 12

140 * 12

160 * 12

180 * 12

DB row

100 * 10, 10, 10

BB shrugs

135 * 15

225 * 15, 15, 15

Face pull sort of movement but with some upper back machine

50 * 20, 20, 20, 20

Just a high volume, medium weight session seeing as to how my back can't really take the stress of being bent over. So even the plateloaded bentover row machine is out of the question for the moment. I like the one armed machine row. I realize without the deadlift, it's almost pointless to call this a pull day, but what the heck. I forgot to do lower back extensions. dammit

Push

March 26th

Press

warm up to 155

3 cycles of 145, 150, 155, ending on 145

Incline

start at 155, move up to 215

3 cycles of 205, 210, 215, ending on 205

CG Bench

start at 215, move up to 225

2 cycles of 215, 220, 225, ending on 215

did 2 sets of 3 with 185 (4 sec pauses on the chest)

*was supposed to be 3 cycles on CG Bench, but 225 started to feel heavy at the end of the second cycle, next round would have grinded, so stopped.

Chest circuit

Dips - Machine flye - Machine press with band

15 reps on dips (BW), 15 reps on flyes, Machine press AMRAP

2 rounds

Shoulder circuit

Seated Laterals - Seated front raises - Shoulder presses

15 reps each, 25 pound dbs (lol)

2 rounds

Rear delt machine

100 * 30, 30

Slight revision to the plan, the 'rest' day will be a calves, forearms and abs day.

Day 1: Push

Day 2: Pull

Day 3: Legs

Day 4: Arms

Day 5: Calves, forearms and abs

Repeat

Injury

March 23rd
Felt a tweak in my back as I was warming up during deadlifts and it doesn't hurt but is extremely uncomfortable when I bend over. Today was supposed to be week 9 of the coan/phillip routine, but I guess i'm pretty much done with deads for at least a month. My lower back's recuperative abilities have been extremely low post-tear and I guess high volume high intensity deadlifting just isn't in the cards at the moment. What this probably means is that I will be forced to start my bodybuilding phase sooner than I expected, but I guess better to play it safe than sorry.

The planned template will be as such:
Day 1 - Push + abs
Day 2 - Pull + calves
Day 3 - Legs + abs
Day 4 - Arms + calves
Day 5 - rest
Day 6 - repeat and so on

Push days are just the upper body days I've been doing, but with a chest and shoulder circuit added in at the end either in one complete session or broken into two sessions.
Pull day will be back and trap exercises and high volume with moderate to slightly high intensity depending.
Legs will be hamstring and quad exercises with high volume as well. I should be able to box squat but will probably only do stiff legged deads at a lower intensity.
Arms will just be arm work, also high volume and moderate intensity.
High volume refers to 4-5 exercises per bodypart with 3-4 work sets per exercise. I will alternate the intensity and adjust the volume as I go but this is the tentative plan.

Anyway, with regards to today's workout, after tweaking my back on deads, I proceeded to do hamstring and back work, so my workout went like this:

Lying hamstring curls
105 * 15, 15, 15, 15, 15

Seated hamstring curls
100 * 10, 10, 10, 10, 10

Stiff legged deads
135 * 15, 15, 15, 15

Pull ups
BW * 8, 8, 8

Close grip underhand lat pulldowns (tempo 21X)
110 * 12
120 * 8, 8, 8, 8, 8

One armed machine row (tempo 22X)
100 * 10, 10, 10, 10

Straight armed pushdown (tempo 22X)
35 * 12, 12, 12

BB shrugs (thumbless grip) (tempo 11X)
135 * 15
205 * 10 - 135 * 15 (2 sets of this)

100 band pullaparts

Update

March 20th
Lower body

Calf raises
220 * 10, 10, 10

Seated calf raises (tempo 22X)
60 * 15, 15, 15

Lying leg curls
warm up, then 160 * 10, 10, 10, 10
* last set had 15 partials after the 10 full reps

Leg extensions
warm up, then 160 * 15, 15, 15, 15
* done with toes pointing forward

Hack squat
warm up, then 3 pps * 10, 10, 10
* slow negative

Speed box squats
Warm up, then 8 sets of 225 * 2

Lat pulldowns
6 sets of 150 * 10

100 band pullaparts

March 22nd
Upper body

*all sets of 3*

Press
worked up to 155, then did 2 waves of 145, 150 and 155, ending with 145.

Incline Bench
started at 155, worked up to 215, then did 2 waves of 205, 210, 215, ending with 205.

Close grip bench
started at 205, worked up to 225, then did 2 waves of 215, 220, 225, ending with 215.

Shoulder circuit
A1: Front raises
A2: Side laterals
A3: DB clean and press (seated)

*Used 30s for the shoulder circuit. Did 10 reps for each exercise, no rest in between exercises. 3 triple sets total.

Rear laterals
150 * 12
165 * 12
180 * 12
200 * 12

Update

17th March
Arms

rope pushdown
100 * 12, 12, 12, 12

Close grip bench
185 * 8, 8, 8

Lying DB extension (unilateral)
30 * 12, 12, 12, 12

DB scott curl
30 * 10, 10, 10

Incline DB curls
20 * 10, 10, 10

Reverse bb curl
50 * 10, 10, 10

*all bicep work was done with fat grips*

A1: reverse DB wirst curl
A2: Low pulley reverse wrist curl
*can't remember the weight used. A1 and A2 were supersetted, 15 reps each, 3 supersets.

B1: DB wirst curl
B2: Low pulley wrist curl
*same as A1 and A2.


March 20th
Upper body

*all sets of 3*

Press
worked up to 155, then did 2 waves of 145, 150 and 155, ending with 145.

Incline Bench
started at 155, worked up to 215, then did 2 waves of 205, 210, 215, ending with 205.

Close grip bench
started at 205, worked up to 225, then did 2 waves of 215, 220, 225, ending with 215.

Chest circuit
A1: Incline DB flyes
A2: Dips
A3: Bench machine with band

Used 50s for flyes, bodyweight for dips and 100ibs on the bench machine. Did 10 reps for each exercise, no rest in between exercises. 3 triple sets total.

By the time I reach the 3rd exercise for my strength movements, my shoulders are actually pretty beat up, and not wanting to risk another injury, I figured i'd use close grip bench as my 3rd strength movement instead of a regular bench to give my shoulders a break. Chest circuit is way more tiring than it sounds, i think that's mostly because my chest is just so damn weak.

coan/philipi deadlift routine week 8

coan/philipi deadlift routine week 8
16th March

Deadlift
135 * 5
225 * 3
315 * 1
365 * 1
405 * 1
455 - X *couldn't get 455 off the ground :(
405 * 1

Speed Deads
350 * 3, 3, 3

Power shrugs
340 * 5, 5

Did the rest of the assistance work as prescribed, but motivation was low after failing the pull at 455. Couldn't budge it for some reason when I pulled it for an easy 2 last week. I think these past 9 weeks of deadlifting is finally taking its toll on me. I have to recover better. Eat more I guess! Guess the only option now is to scale the weights back and finish the remaining weeks. I guess this shows that my body is more suited to the 'to deadlift more, don't deadlift!' school of training. Very very disappointing session.

Upper body

Upper body
15th March

All sets were sets of 3

Press
115, 125, 135, 145, 155, 145, 150, 155, 145

Incline bench
155, 205, 215, 205, 210, 215, 205

Flat bench
205, 225, 235, 225, 230, 235, 225

Shoulder circuit:

A1: Deadstop lateral raises
20 * 10, 10, 10

A2: Seated lateral raises
30 * 10, 10, 10

A3: Real Laterals
135 * 10, 150 * 10, 165 * 10

A4: Front raises (DB)
30 * 10, 10, 10

A5: Face pulls
80 * 12, 12, 12

A1 to A5 were done one after the other for 3 rounds. Rest time was ~30s between circuits.

Legs

Legs
12th March

Ab work

Standing calf press
200 * 10, 10

Seated calf raise
50 * 20, 20

Lying ham curl
90 * 10
120 * 10
150 * 10, 10, 10

Leg extension
20kg * 15
30 * 15
40 * 15
50 * 15
60 * 15

Hack squat
2pps * 15, 15, 15

Lying leg press
150 * 15, 15, 15

Box squats (speed technique work)
I think I did about 8 or 9 sets of 2 with 225.

Shoulders

Shoulders
9th March

Standing Ab crunch
80 * 10, 10, 10

45 Deg Hyper
BW * 10, 10, 10

Standing Calf press
200 * 10, 10

Seated Calf press
50 * 20, 20

Mil press
Bar * 8
95 * 3
115 * 3
135 * 3
145 * 3
155 * 3
165 * 3
160 * 3
155 * 3
140 * 8, 8, 8

Lateral raises
40 * 15, 15, 15

Rear laterals
160 * 12, 12, 12, 12

Decline close grip bench
205 * 6, 6, 6

Seated french press (unilateral)
35 * 10, 10, 10

Cross body extension (unilateral)
30 * 10, 10, 10

Coan/Philipi Deadlift Routine week 7

Coan/Philipi Deadlift Routine Week 7
8th March

Deadlift
135 * 5
225 * 3
315 * 1
365 * 1
405 * 1
455 * 2

Speed Deadlifts
375 * 3, 3, 3

Power shrugs
320 * 5, 5

Stiff legged deads
285 * 5, 5

BB row
235 * 5, 5

Underhand Lat pulldown
190 * 5, 5

Good morning
295 * 5, 5

After the main workout, I did some recovery work which included standing ab crunches, 45 degree hypers, lying leg curls, face pulls and 100 band pull aparts.

Chest

Chest

6th March

Warm up with 3 sets each of:
Standing ab crunch
45 deg hypers
Rear laterals
Side Laterals
Front raises
Rotator cuff

Standing Calf Press (tempo 22X)
220 * 10, 10

Seated Calf raise (tempo 11X)
70 * 20, 20

Incline Bench (tempo 21X)
Bar * 10, 10
95 * 10
135 * 8
185 * 8, 8

Incline DB (tempo 21X)
90 * 6, 6, 6

Incline DB flyes (tempo 31X)
45 * 10, 10

Unilateral Chest press machine (with band)
60 * 12, 15, 15

A1: Seated DB french press (unilateral)
32.5 * 10
35 * 10, 10

A2: DB concentration curl
32.5 * 10, 10, 10

*A1 and A2 were supersetted, with each arm done seperately.

B1: Straight bar pushdown
160 * 10, 10

B2: BB curl
90 * 10, 10

*B1 and B2 were supersetted.

C1: Cross body DB extension (unilateral)
25 * 10, 10, 10

C2: Incline Single arm Machine curl (unilateral)
45 * 10, 10, 10

*C1 and C2 were supersetted, with each arm done seperately.

100 band pullaparts

All the arm work was done with 11X tempo and rest time was limited to a maximum of one minute.

Legs

Legs
5th March

Warm up (all sets were done with roughly 15 to 20 secs rest in between):

Glute curl machine (single leg)
40 * 12, 12, 12

Standing ab crunch
60 * 12, 12, 12

Seated leg curl
60 * 12, 12, 12

Leg extension
60 * 12, 12, 12

Workout (max of 1 min rest in between sets/ 2 mins rest in between exercises):

Lying leg curls
90 * 10, 10
105 * 10
120 * 10
135 * 10, 10, 8

Hack Squat machine (feet together)
2 plates * 10
3 * 10
4 * 10
5 * 10
6 * 10
7 * 10
8 * 10
4 * 10
*The last set was done with a pause in the bottom position. All sets were done with constant tension on the quads/just short of lockout.

Lateral leg press machine (feet together) (tempo 22X)
100 * 10, 10, 10

Squat (tempo 31X)
Bar * 8
135 * 8
225 * 8

Standing calf raise (tempo 33X)
200 * 10, 10, 10

Seated calf raise
90 * 25, 25

Pull ups
BW * 15, 15

100 Band pull aparts

Switching up my leg training to more machine work to take the stress off the lower back. This way, when I squat at the end, I don't have to load up the bar. Kinda forgot how tough training legs bodybuilding style can be. The hack squat set was pretty brutal, especially with barely a min rest in between sets and constant tension. Time to eat!!! hehe

Shoulders

Shoulders
2nd March

Standing Cable Crunch
50 * 10
80 * 10, 10, 10

Lying hamstring curl
70 * 15, 15, 15

Standing calf raise
200 * 10, 10, 10

Seated Calf raise
90 * 10, 10

Press
Bar * 5, 5
95 * 5
115 * 5
135 * 5
145 * 3
155 * 3
165 * 3
170 * 3
175 * 1
180 * 1
185 * 1
135 * 10, 10, 10 (these three sets were done with a pause in the near lockout position)

Side Laterals
30 * 12
40 * 10
45 * 10, 10, 10, 10
30 * 15, 15

Rear Laterals
150 * 12, 12, 12, 12

Close grip incline bench
95 * 5
115 * 5
135 * 5
155 * 5, 5

Overhead DB extension
35 * 10, 10, 10

Straight bar push down
150 * 10, 10, 10

Incline Bicep machine
50 * 10
60 * 10
70 * 10 - 50 * 10 - 30 * 10 - 10 * 10 (dropset)

Overall not too bad a workout. I think maybe I should consider putting a seperate day for arms. I tend to skim alot on bicep work haha

Philipi/Coan Deadlift Routine week 5

Philipi/Coan Deadlift Routine week 5
1st March

Warm up with the glute raise machine

Deadlift
135 * 5, 5
225 * 5
275 * 3
315 * 1
365 * 1
385 * 1
405 * 1
425 * 2

Speed Deadlifts
350 * 3, 3, 3

Power shrugs
300 * 5, 5, 5

Stiff legged Deads
245 * 5, 5, 5

BB rows
235 * 5, 5, 5
135 * 5, 5, 5

Underhand Lat pulldowns close grip
170 * 5, 5, 5
130 * 5, 5, 5

Good mornings
275 * 5, 5, 5

Hack squat (tempo 22X)
100 * 10, 10, 10

Lying leg curl
100 * 15, 15, 15

Seated Calf (tempo 33X)
90 * 10, 10, 10

Standing Calf raise (tempo 33X)
200 * 8, 8, 8

some forearm work (thor's hammers) wrist flexion, extension and rotation

150 band pull aparts