Caporegime
Stop being a girly wuss wuss and ditch the straps! Problem solved
(coming from a DYEL girly wuss wuss i am not sure how srs you will take this post)
Problem not solved, because I'll be dropping the bar at 190KG
I'm going to start using hook grip, I keep saying it's something I need to do, so I'm just going to actually start doing it...once Coan is finished![]()
grip work = deadlifts without straps
no rocket science isolation forearm work required
If it's double overhand it's going to start rolling eventually. Doing mixed will naturally help especially in the hand that is failing.
I currently use hook grip as I didn't get on well with Mixed. Just be prepared for no skin on your thumbs. Or numb thumbs actually.
Coan Week 10 26.03.14
Not my normal day today, being in Birmingham most of the day for an exhibition, eating lots of samples & other food and generally meal timing & training timing being a bit obscure.
I generally felt a little tired by the time I got to training. My hamstrings need addressing, some paused deads & more RDL work should bring this up nicely as 225KG cleared the floor easily enough.
Can't complain, 10 weeks & + 22.5KG
(The 140KG is actually 145KG, derp)
BW 93KG
Deadlift
70KG x some, x some
100KG x some
145KG x 2
175KG x 1
205KG x 1
225KG x F (FUUUUU)
222.5KG x 1 PB
Speed Deadlift
160KG x 3
160KG x 3
140KG x 5
Underhand BOR - 20s rest
70KG x 10
70KG x 10
70KG x 6
BW Chins -20s rest
x 8
x 4
x 2
Pulldown - 20s rest
Pin 5? x some, x some, x some (few slow negs thrown in)
Fancied treating myself to some pump hence the above
Single Arm DB Row
24KG x some, x some, x some
Fin.
Off Day: 2100-2200cals
Protein: 225
Fat: 105
Carbs: 130
On Day: 2700-2800cals
Protein: 210
Fat: 50
Carbs: 320
BW 92.7KG @ 5'10
TDEE around 3000cals
Deficit average 500cals
MONDAY - UPPER POWER
PPM = BOR VARIANT // 3 x 3 - 5
ASS. PULLUPS // 3 x 6 - 10
ASS. T-BAR // 3 x 6 - 10
PPM = FLAT BENCH // 3 x 3 - 5
ASS. SAVICKAS PRESS // 3 x 6 - 10
ASS. SNATCH PULL // 3 x 6 - 8
ASS. DIPS // 2 x 6 - 10
ASS. CURL VARIANT // 3 x 6 - 10
ASS. TRICEP EXTENSION VARIANT // 3 x 6 - 10
TUESDAY - LOWER POWER
PPM = SQUAT // 3 x 3 - 5
ASS. V-SQUAT or LEG PRESS // 3 x 6 - 10
ASS. LUNGE // 3 x 6 - 10
ASS. = RDL // 3 x 3 - 5
ASS. CALVES (el oh el) // 3 x 6 - 10
THURSDAY - UPPER HYPERTROPHY
SM = BOR VARIANT // 6 x 3
ASS. CHINS // 3 x 8 - 12
ASS. PULLDOWN // 3 x 8 - 12
SM = FLAT BENCH // 6 x 3
ASS. INC DB // 3 x 8 -12
ASS. SNATCH PULL // 2 x 12 - 15
ASS. FAT BAR CURL // 3 x 8 - 12
ASS. DB HAMMER CURL // 3 x 8 - 12
ASS. DB O/H SKULLCRUSHER // 3 x 6 - 10
ASS. TRICEP PUSHDOWN // 3 x 6 - 10
FRIDAY - HYPERTROPHY
SM = SQUAT // 6 x 3
ASS. V-SQUAT or LEG PRESS // 3 x 12 - 15
ASS. LEG EXT // 3 x 15 - 20
ASS. = SLDL // 4 x 8 - 12 (Each Leg)
ASS. CALVES (el oh el) // 3 x 12 - 15