Press
135x3/155x3/175x3/185x1
- Just greased the groove with these
Coan Deadlift Week 4
Deadlift up to 495x2
Speed Deadlift
4x3 @ 415#
- This was tough, second rep of 495 was a grind, but I got it. Took a lot out of me though, and the speed deads were speed in name only.
Finished up with reverse hypers and band pull throughs.
Globo Gym Day 2…
Squat - 3x5 @ 345#
Rack Bench Press - 8x2 OTM @ 225#
Lat Pull Down - 5x5 @ THE WHOLE STACK!!!!!!!
Day 2, easy squats. Set the pins about 2 - 3 inches from lockout for bench, paused on the pins for a 3 count and focused on exploding from the dead stop.
The Globo Gym Diaries…
Squat - 3x5 @ 335#
RDL - 5x5 @ 225#
Upstate for the baby shower, hit up ABC Sports and Fitness. Upside, decent power racks to squat in. Downside, basically everything else.
Went to Crossfit class to do some benching, as I will be out of town for the long weekend.
Bench
225x3/245x2/265x1/225x9
- 265 was really easy, could have pushed it but I needed 265 for my 5/3/1 number so I backed off and went for reps at 225.
Metcon: 30/20/10 of kb swings/burpees
- 8:29. Oof, my conditioning is shit
5/3/1 Press (1)
150x5/170x3/190x1/170x3/150x5
- 190 felt really easy, I think 200 is in the near future.
Coan Deadlift Week 3
Deadlift
Up to 470x2
Speed Deadlift
3x3 @385
- I was not going to deadlift today, but after the presses I felt good and decided to go for it. Cut the speed work short due to time, but the speed work continues to be more taxing than the heavy work. Deadlift feels good, next week will be a real test though.
Rollins wearing a Quads Gym shirt; Ed Coans gym
SSB
- Up to 310x2
SSB Box Squat
- 6x3 @265, tried to focus on speed
RDL
- up to 325x5 (3x5 @275)
Post tattoo time wasting week. Looks like the ssb will be making multiple appearances.
Squat
- 3x5 @325
5/3/1 Bench (5)
- 185/210/235/210/185
Squats were easy, grinded one rep on the bench beyond that everything was smooth. But, Wednesdays dead lifting has been leaving me smoked on Friday. Friday squatting is going to get hard soon, not much left in the tank after heavier volume on Wednesday’s. I think I need to up the backloading on Wednesdays. Finished up with prowler pushes.
