Me gusta le hypertrophy

SMOLOV JNR / COAN
WEEK 3 - W/O 1

Skipping, dislocations, hack squats, hip capsule mobilisation, knee foss.


90s rests all round

Squat

Bar x some

60 x some
80 x some
100 x 5
120 x 3
140 x 2

165KG x 2, x 2, x 2, x 2, x 2, x 2

Bench Press

bar x some
60 12 some
80 x 6 some
100 x 2

117.5KG x 4, x 4, x 4, x 4, x 4, x 4, x 4, x 4


Lateral Raises
30s rests

8KG x 10, x 10, x 10

Motherofgod dat pump.

Walking Lunges
30s rest

16KG x 18, x 18

Seated Inc DB Curl
30s rest

16KG x 8, x 5, x 4
Click to expand...

  • Squats felt good, had lots of energy today.
  • Didn't banded squat to W/U and had less knee movement/wobble and a generally narrower knee stance.
  • I need more glutes still as my hips get raped at the moment.
  • Bench felt okay today, focusing on keeping my left shoulder pinned down as it likes to wander north towards my head a bit.
  • Left shoulder niggle, definitely was a strain caused by my wandering shoulder.
  • Last rep on a few sets felt a little bit of a grind but plenty of power in the tank for the first few of the following set.
  • Did some curls as I was pretty pumped after chest & laterals so thought why not.

isqWo1V.png
 
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Squats good. Smoothness gains.

Bench joocy. Stick the lock out a bit more and pause slightly at the top, might also help with shoulder wandering.
 
SMOLOV JNR / COAN
WEEK 2 - W/O 2

Skipping, dislocations, hack squats, press ups


90s rests all round

Bench Press

bar x some
60 x 12 some
80 x 6 some
100 x 3?
110 x 1

125KG x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3

Deadlift

RDL - Bar x some

70 x some
100 x some
120 x 2/3?
140 x 1
170 x 1

192.5 x 2 (straped :()

Speed Deadlift

157.5 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3

Snatch Grip RDL / BOR
Alternating 60-90s rest

90KG x 5/5, x 5/5, x 5/5

Good Morning / CG Pull Down
60-90s rest

50KG x 8, x 8, x8 / Pin 8 x 8
Click to expand...

  • Bench felt reasonably good, nothing much to report.
  • Shoulder/pec insertion felt better, currently heat packed, will gently stretch before bed.
  • Deadlifts felt tough today, possibly the combination of running 3 strength programs at once, two with volume accumulation phases and the other being the equivalent of taking Lex Steel's moanmaker in your sugar walls every other day, but your chest are the walls.
  • 192.5KG felt slow, considering the 200KG SB I pulled at the bro-down, but I was well rested.
  • My lower lumbar 1&2 shifted slightly on my work set and continued to do so for my speed tripples. By the time I cam to do SGRDL & BOR's I was pretty conscious of this area so trimmed the volume down from 8's to 5's. Mildly frustrating as form was generally okay but could well just be accumulate fatigue.
  • I didn't alternate SGRDL's and CG PD because I was knackered and felt like it was no longer productive. Time had run away from me and I just wanted to leave.

Someone tell me I'm gonna make it.

Trying to get an early night tonight as a very late night Saturday and 4 hours sleep followed by 3 later nights than normal this week has caught up with me.

I'm not sure if Coan is the programme for me but will see how next week goes, my Smolov tripples won't fall on the same day as Coan next week so hopefully it'll be easier, this was an exceptionally hard session for me.

Help me hold the feels pls.
 
You're all going to make it brah.

Deadlifts looked like smooth joocy perfection from the video.


RE my previous comment about bench: when I say stick the lockout, I just mean a bit more of a powerful end to the ROM where your elbows are visibly locked out for a second.
 
Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength Benny.

Good work sir, good work
 
icecold said:
You're all going to make it brah.

Deadlifts looked like smooth joocy perfection from the video.
Click to expand...

Ta, they didn't feel like my greatest.

Gravity, y u do dis?

RE my previous comment about bench: when I say stick the lockout, I just mean a bit more of a powerful end to the ROM where your elbows are visibly locked out for a second.
Click to expand...

Noted, will pause at lockout, if anything it should make benching a little easier...
 
Maxeh said:
I always feel guilty of not trying hard enough after watching your videos :p
Click to expand...

Go hard or go home :p

How my chest looks on Smolov:

uGeW9b9.png 2qo9m2h.png

How my chest feels on smolov:

YzwOLlk.png

Not the best pictures, still need to buy a replacement lens since knocking my DSLR over with my angus :p

back is coming along nicely, severe DOMS from SG-RDL's.
 
SMOLOV JNR / COAN
WEEK 3 - W/O 3

Skipping, dislocations, hack squats, hip capsule mobilisation, banded squat


90s rests all round
Back Squat

bar x some
60 x 10 some
80 x 6 some
100 x 5
120 x 3
140 x 2

165KG x 4, x 4, x 4, x 3, x 2, x 0

Box Squat

100KG x 8, x 8

Bench Press

Bar x some
60 x 12
80 x 6

107.5KG x 6, x 6, x 6, x 6, x 6, x 6

Hack Squat

40KG x 8
80KG x 8
Click to expand...

  • Groce
  • Really don't have it in me to run these three programs together. I was speaking to another (very strong) regular who advised picking a single lift to focus on whilst keeping the others ticking over, I can see why now.
  • My form seems to have got progressively less powerful, I don't know if this is accumulated fatigue from all the programs or because I now squat deeper, am less tight and getting less glute activation
  • I think I will be dropping RMSR and just using my DC method for front & hack squats and back squatting occasionally. Hack squats really helped my back squat and not doing them seems to be having a detrimental effect on my squat.
  • I've had 3 days rest here but form, speed & power are considerably better:
  • I fancied some box squats to re-teach me where adequate depth is.
  • I'm not really enjoying RMSR either and if I'm not enjoying it and not really getting anywhere then I can't see the point continuing. I'm sure it's an effective program but with Coan & Smolov it's taking a hit.

  • Bench felt alright, not particularly powerful but to be expected after 10 x 3 2 days earlier.
  • Tried sticking the lockout as advised, head wasn't really screwed on and ended up with some small paused reps too :confused:
  • Hack squats because.

I liked the freedom & variation that DC gave me and kind of miss it. Having 3 programs all with set weights & reps I find quite demanding and on days like today where things don't go to plan leaves me feeling a bit deflated.

Smolov Jnr I really rate, I'm interested to see how I get on continuing Coan and will be happy to slowly get my **** together again on my squat.:cool:

Input welcome on the matter. Bearing in mind how my reps look is entirely different to how they feel.

LTqqrl3.jpg
 
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10/2/14


Hack squat

40 x 8,
80 x 8
120 x 5

Bench Press

115KG x 5, x 5, x 5, x 5, x 5, x 5, x 5
Click to expand...

Kept it simple to let some of this fatigue disappear. Still have a niggly shoulder but hopefully can finish Smolov and peeb. Just some instability


Bench Press

122.5KG x 4, x 4, x 4, x 4, x 4, x 4, x 4, x 4

Deadlifts

202.5KG x 1, x 1 (straps

Speed Deadlift - (lulz barely)

170KG x 3, (straps), x 3, x 3, x 3, x 3

SG-RDL / BOR

90KG x 5, x 5, x 5

Good Mornings

50KG x 5, x 5, x 5

CG Pull Down

Pin 8 x 5, x 5, x 5
Click to expand...

Speed didn't feel great on the deadlifts, resident strong man commented that my arms need to function more like hooks as I am pulling too much with them and my upper back.

Lowerback felt better & less fatigued, probably from not having squatted.

A fairly brief update but better than nothing. Smolov still raping my chest, it's not tight per se but definitely taking a beating.
 
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