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NomZ Totals 1500+

1sample Razor 8

Conventional Deadlift
+Rogue Ohio Power Bar
135x12
225x10
315x8
365x3x5

Sled Marches
135x300'
235x5x75'

KB Swings
28kgx20
32kgx20
40kgx15
44kgx12

AB Wheel
BWx4x8

Pretty sure I did a bunch of other work, can't remember it...
 
rob112 said:
Maybe you need some focusXT in your like brother! Haha
Click to expand...

lol I do! Remembered two of the things I did today...

205lb Fasted
1sample Razor 8
50g Gator
15g BCAA

Comp. Paused Bench
+pinky on ring
255x1
275x1
295x1 2lb PR
300x0 derp

Reactive Slingshot Pause Bench
+pinky on ring with chains
185x8 (245 at top)
225x5 (285 at top)
275x3x1 (335 at top)

Chest Supported Row
145x10
145x10
190x5
190x5
190x5

DB Neutral Bench
80x8
90x8
105x8

[video=youtube;7dCQS_pybuc]https://www.youtube.com/watch?v=7dCQS_pybuc[/video]
 
Week 1 Coan Phillipi
500 -> 550 conventional

CONVENTIONAL DEADLIFT
415x2
+beltless speed 90sec rest
330x8x3

BENTOVER ROW -> SLDL
155x3x8 each no rest

CHIN-UP -> DB RDL
BWx3x8 -> 50, 70, 85x8

Back pumppppppppp. Tried the Sean1332 narrow duck stance but sticking with my hip width and rotated out 5 degrees conventional. Was really able to dial it on the speed work. Left knee unstable at ******* but I'm thinking that's more muscular now than joint.
 
Sean1332 said:
I like the tension I build off it. Nice session.
Click to expand...

Yes, experimenting with it. The wider stance felt like it provided more drive off the floor for me and keeps the knee happy. Let's see if I can pull 600 conventional by end of year...
 
Wider stance helps my fat ass get in good position and get good leg drive. Everybody has their own thing for sure. You'll arrive at it.
 
1sample Razor 8

Buffalo Bar Bench
+closer grip touch and go
135x3x10
+70lb chains
135x3x10 (205 at the top)
+2 board and 20lbs more chains
135x3x10 (225 at the top)

Tricep death.

Neutral Grip Chest Supported Row
65x3x15

DB Arnold Press...BO DB Row
35x15...35x15
35x12...35x15
35x10...35x15

Cardio
 
Sounds like a good way to use the buffalo bar for benching. I wish I had done more extended range of motion benching in the past.
 
Fasted 202.5lbs
Random pre-wo

Competition Bench
+paused pinky on ring
225x3
250x3
275x3 PR
275x3
275x3 volume PR

Red Slingshot Bench
+paused pinky on ring
295x3
315x3
330x2 + miss

DB Row
80x8
100x8
125x3x5

Band Pushdowns
90 reps

Trained at CSA with Jesse Burdick again. Two biggest things he cued was a tighter setup and liftoff and then keeping the chest tall throughout the press. Right pec I Graston'd on Tuesday and was sore as fuuuu going into today, didn't think I'd have a good pressing session.
 
lawl thanks everyone, slowly but surely.

Hyde said:
No kidding he should mess his knee up every time he needs to get his pressing moving fast!
Click to expand...

No, please, no.


1scoop Focus XT

Double KB Goblet SQ
16kg each hand x4x12

BSS...KB Swing
BWx12...28kgx20
BWx12...32kgx20
BWx12...38kgx20
BWx12...44kgx20

Backwards Sled Drag...GHR
225x3x150'...BWx3x15

Planks
 
Fasted

Seated DB OHP...BSS
70x4x8...BWx4x12

Pullups...Single Leg RDL
BWx4x8...BWx4x15

BO BB Row...Hypers
135x3x12...BWx3x15

Arms/Reverse Flies
 
1scp Focus XT

Standing OHP
95x8
115x8
135x8
135x7
135x6
+75lb in chains
95x3 (165 at the top)
95x3
95x5

Pullups
BWx4x10

DB Arnold Press...BO DB Row
35'sx3x12...35'sx3x15

KB BU OHP
30x3x8

Taking it easy for bench at CSA Thursday.
 
OHP against that many chains must have been interesting. I'll have to see if I can do that Thursday.
 
herderdude said:
OHP against that many chains must have been interesting. I'll have to see if I can do that Thursday.
Click to expand...

Well none of the chains deloaded, just swung around and decreased stability. So if I misgrooved, it was hard as hell.


Week 2 Coan DL
1scp Focus XT

CONVENTIONAL DL
work up to 445x2 belted

SPEED EVERY 60sec
360x8x3 belted

BO ROW -> RDL
165x3x8 each
 
202lbs
Random sample

Competition Pause Bench
175x3
205x3
225x3
+70lb chains
225x2x2 (295lb at the top)
235x2 (305lb at the top)
245x1 + 0 (315lb at the top)

Floor Press Against Chains
+paused
225x3x2 (275lb at the top)

Strict DB Row...Light Sled Push
50x15...
75x15...160'
75x15...160'
75x15...160'
 
Bench is going strong man. Nice. I see you are using Coan's deadlift program. You done this before or first time through?
 
rob112 said:
Bench is going strong man. Nice. I see you are using Coan's deadlift program. You done this before or first time through?
Click to expand...

First time through, had meant to try it, now finally have no other reason but to try it.
 
Back to regular programming.

210lbs lol
1scp Focus XT
10g BCAA

Paused Comp. Bench
185x3
215x3
225x3
+40lb chains
225x3x3 easy peasy

Standing OHP
95x8
115x3
135x3
155x3
175x2

Incline Neutral DB Bench
60x8
75x8
90x6
90x5

Chest Supported CG Row
90x12
90x12
90x11
90x10
 
Venti Iced Coffee

Conventional Deadlift
135x10
225x5
315x3
405x1
470x2
Every 90sec
385x6x3

RDL...BO Row
135x3x8 each low rest

Hypers...TKEs
3 sets each
 
Nice dead-lifting Zach.
 
Thanks guys.

Venti Iced Coffee

Pause Comp. Bench
+pinky on ring
215x3
235x3
255x3
280x3 PR
285x3 PR
+Reactive Slingshot
275x3x5

Yoke Walk...DB Row
275x3x170' ... 75x3x12 strict

Chest Supported Row...BSS
3x20..BWx3x10
 
Hyde said:
That bench is flying up man! Also what is the projected max you're basing the Coan cycle on?
Click to expand...

Thanks man, sure feels good for a change.

500->550
 
Nice PRs man.
 
Philz Ice Mint Mojito

STRICT STANDING OHP
95x10
115x10
135x10
(135x3 front + 135x3 behind neck) x3

LAT PULLDOWN...DOUBLE KB OHP
3x12...12kg'sx3x12

TRI PUSHDOWN...HIGH ELBOW CABLE ROW
3x30...3x30

BIS/POST DELTS/TRIS
 
justanotherj said:
Why you using the pink KBs bro?!
Click to expand...

Used the pink plates for the pulldowns too, trying to get a pump.


1can Monster Rehab

Conventional Deadlift
405x1
455x1
495x2
+for speed
415x5x3

RDL...BO Row
135x3x8 each

TKE...Haning Leg Raise
3x15...BWx3x8

Deads felt heavy, but back conditioning is retuning, first time I wasn't completely dead after the deadlifts were done.

Knee was swollen and ****ed after yoke walk last week, even at such a light weight, so that's a NOPE.
 
Took it light on bench today bc the pec is a little bruised from Monday Graston, but feels a ton better.

1scp Focus XT
2scp Cellucor M5

1" Pause -> Double Pause Comp Bench
185x3 -> 3
185x3 -> 3

Reactive TnG Comp Bench
225x10
225x8
225x10

Comp Pin Press
6" off chest
225x3
185x8
4" off chest
185x8

Chest Supported Row...Reverse Sled Drag
90x4x12...4x85'

TRX T's -> TRX Facepulls
3 sets
 
Sean1332 said:
I'm likin the double pauses lately
Click to expand...

I just threw them in bc I was filming some demo vids for them, lol


1scp Focus XT

High Bar Squat to Parallel Box
45x15
135x8
185x8
225x8

Single Leg Leg Press...Calves
3x12...3x15

GHR
BWx3x10 + 10 hypers

Straight Leg GHR Situps
BWx3x8

Testing out the knee, we shall see tomorrow...
 
Paused Comp. Bench
215x3
245x3
275x3
275x2
275x2
Closer Grip Paused Bench
245x3
245x3
245x3

Reactive Slingshot Comp. Grip Bench
+3sec pause
275x3
275x5
275x5

DB Row
75x8
105x3x8

Neutral Chest Supported Row...Dip
135x4x5...BWx4x11

Bench wasn't feeling great today, need less straight weight, also today was supposed to be OHP but switched bc I'll be at Bosses II tomorrow. Still moved 93% for 3 and 2's.
 
Jealous your going to bosses 2. Let us know how it goes. Btw im subbd, in late as hell.
 
jswain34 said:
Jealous your going to bosses 2. Let us know how it goes. Btw im subbd, in late as hell.
Click to expand...

Glad to have you.

My guess is it's going to be way too packed and crazy. Might have to handle the next Dan Green.
 
Could definitely see it playing out that way. Advertising was all over the place (saw it mostly on insta i guess)
 
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