Virtualmeet.net

I'm gonna go ahead and post my routine here for the March meet.  I'm doing a Russian 9 week variant, on my second cycle, and I'm on my second week.  I'll update the first week's workout in a bit.

Week 1, Day 1

SQUATS:
2x6 @ 340lbs

BENCH:
3x6 @ 275lbs

BTN PRESS:
5x2 @ 135lbs

ABS & RC


For those that may not know, RC = Rotator Cuff.  I'm doing rotator cuff work cause I have had shoulder issues in the past.

Week 1, Day 2

DEADLIFT:
3x6 @ 440lbs

PULL-UPS:
7x2 @ body-weight

ROWS:
10x2 @ 155lbs

All my barbell rows are done with my upper body parallel to the floor and I row to the same spot on my chest that I bench to.

Week 1, Day 3

SQUATS:
3x6 @ 340lbs

BENCH:
2x6 @ 275lbs

BTN PRESS:
3x6 @ 135lbs

ABS & RC

Week 2, Day 1

SQUATS:
2x6 @ 340lbs

MILITARY BENCH:
warm-up
1 @ 285lbs
1 @ 300lbs
1 @ 315lbs

BENCH:
4x1 @ 275lbs

OH DB PRESS:
10x2 @ 65lb per db

ABS

This was my training day the day of the military bench meet.

Week 2, Day 2

DEADLIFT:
4x6 @ 440lbs

PULL-UPS:
8x2 @ BW

DB ROWS:
15x1 @ 65lbs per db

ABS

Pretty short workout today.  Had to feed my son in between deadlift sets.

Week 2, Day 3

SQUATS:
4x6 @ 340lbs

BENCH:
2x6 @ 275lbs

OH DB PRESS:
12x2 @ 65lb per db

ABS & RC

Week 3, Day 1

SQUATS:
2x6 @ 340

BENCH:
5x6 @ 275

OH DB PRESS:
13x1 @ 65
8x1 @ 65

ABS & RC

Good workout today.  Waited an extra day so I could get back on my M,W,F schedule.

WEEK 3, DAY 2

DEADLIFTS:
5x6 @ 440lbs

45deg Under-hand Rows:
10x1 @ 225lbs
8 x1 @ 225lbs
6x1 @ 225lbs
5x1 @ 225lbs

Wide-Grip Rows (parallel):
6x2 @ 135lbs

Pull-Ups:
5x3 @ BW+10lbs

Back Ext.:
10x2 @ 25lbs

Pretty disappointed today.  Tweaked a muscle in my lower back, top of the glute region and now if I sit for any extended period of time and try to get up it is very uncomfortable.  Not really a sharp pain, just that dull, cramped/stiff, muscle kind of feel.  Still planning on working out on Friday though.

Nice going Matt!

HaHa, yeah thanks  ;D

Ok, I've actually changed some things around.  I'll be running the same Russian program, but instead of Squst, Bench, Dead, I'll be doing Front Squat, Incline Bench, and Sumo Deads.  Hopefully, upping my #'s on these will also up my numbers on the other's.  And my back is feeling much better, 100%.

FRONT SQUAT:
2x6 @ 220lbs

INCLINE BENCH:
3x6 @ 200lbs

SNACTCH-GRIP BTN OH PRESS:
5x4 @ 95lbs

ABS

SUMO DEAD:
3x6 @ 320lbs

PENDLAY ROWS:
8x4 @ 155

PULL-UPS:
6x3 @ Bw+10lbs


Pretty decent workout today.

FRONT SQUATS:
3x6 @ 220lbs

INCLINE BENCH:
2x6 @ 200lbs

STANDING OH PRESS:
5x1 @ 155lbs
3x1 @ 165lbs
2x1 @ 175lbs
1x1 @ 185lbs
8x1 @ 135lbs

CG RACK LOCKOUTS:
8x1 @ 225lbs
5x1 @ 315lbs

ABS & RC

Good session today.  Thought I'd throw in some rack lockouts, but they ended up not being very heavy.  I think my tris were wore out from the inclines and OH work.

On the OH shoulder work, I think I'm gonna work up to a 1rm on my lighter bench days and work with 60% or so of the 1rm on the heavier/higher rep bench days.

FRONT SQUAT:
2x6 @ 220lbs

INCLINE BENCH:
4x6 @ 200lbs

STANDING OH PRESS:
2x6 @ 145lbs

ABS & RC

SUMO DEADS:
4x6 @ 320lbs

PENDLEY ROWS:
8x4 @ 160lbs

PULL-UPS:
5x2 @ Bw+15

SPEED SQUATS:
2x10 @ 285lbs

FLAT BENCH:
10x2 @ 243lbs

CG BENCH:
10x2 @ 214lbs

INCLINE DB BENCH:
10x2 @ 65 lb db's

ABS & RC

Yes, I've changed things around again.  My resolution for the new year is getting my program ADD under control  ;D  I'll explain things later as it deals with the merge of a couple programs.

DEADLIFTS:
2x1 @ 450lbs

SPEED DEADS:
2x8 @ 360lbs

SLDL:
8x3 @ 315lbs

PULL-UPS:
8x3 @ Bw+5

PENDLAY ROWS:
8x3 @ 135lbs

GOODMORNINGS:
8x3 @ 225lbs

The SLDL, Pull-ups, rows, and gm were suppose to be done in a circuit type fashion, but I don't have enough bars.  So what i did, was circuit two of the exercises and then the other two.

Now on to an explanation of what I'm doing, just in case any one is interested.   My Deadlift training is based on the Coan/Phillipi Deadlift routine.  My bench training is based on the Ed Coan Bench Press training cycle, and the Squat I will be basing that off the Coan/Phillipi deadlift routine but plugging my squat #'s in, in place of the deadlift.

I've split up the heavy squats and the speed squats on separate days.  On the longer benching days I will do speed squats and on the shorter bench days I will do my heavy squats.  My heavy Squat days will be 2 days after my deadlift days.  So it will basically look like this:

Monday:
Speed Squats
Bench
CG Bench
Incline DB Bench

Wednesday:
Deadlift & Stuff

Saturday:
Heavy Squats
Bench

This is how it will stand to begin.  I may put 2 day between Saturday and the next workout, but for now it will just be 1 day between.

Hopefully that wasn't too confusing ;)

That looks very interesting. I am very interested how that will go for you. Having a lot of the big thre execercises is something that helps me always in working on form and conditioning.

Will you max out before you'll start this one? Curious as to what the "modified" russian routine  got you.

No I didn't max.  I'm using these numbers as my 1rm for the beginning:
Squat: 425
Bench: 345
Deads: 550

The program has these set for my ending 1rm's:
Squat: 475
Bench: 383
Deads: 600

I do think that doing front squats to be very beneficial though, so I may keep doing a few sets after my heavy squat session.  Hopefully all goies well.

Ok, I've done a little tweaking and have decided to keep the days the same as prescribed in the Coan Bench routine (Wednesday & Saturday).  For the Squat and Deadlift routines I've decided to do Squats on Mondays and Deads on Thursdays. 

SPEED BENCH:
2x10 @ 207lbs

PUSH PRESS:
4x1 @ 135lbs
2x1 @ 155lbs
2x1 @ 175lbs
2x1 @ 195lbs
1x1 @ 215lbs

DIPS:
10x3 @ Bw

BAND PUSHDOWNS:
8x2 @ Blue Band

ABS & RC

First time doing Dips in like a year and a half, since I injured my shoulder.  Was a little uncomfortable at first, but got better on the second and third sets.  Will have to take it easy adding weight to those.

SQUATS:
2x1 @ 355lbs

SPEED SQUATS:
2x10 @ 285lbs

FRONT SQUATS:
5x5 @ 185lbs

ABS & BB CURLS

Not a bad workout, should have went heavier on the Front Squats though.

BENCH:
10x2 @ 243lbs

CG BENCH:
10x2 @ 214lbs

INCLINE DB PRESS:
10x2 @ 70 lb dbs

SIDE LATERALS:
10x3 @ 30 lb db

ABS & RC


The 2 sets of 10 reps on both the Bench and CG Bench felt much harder to do this week.  I haven't done 10 reps on anything for a long, long time.  Oh well next week it drops down to 8 reps but the intensity increases.

It could also be due to the alcohol consumption.  This is the one period of the end of the year/new year that I have a few drinks.  With the holidays plus all the College Bowl Games and my Birthday, hey I have to let loose a little bit  ;D

Nothing like a good bench session to cure a hangover. ;D I had a whopping whole Belgian beer at New Year's, then again I'm doing a modified Smolov squat routine for this upcoming meet so... But I digress, Happy Belated Birthday and a Happy New 2008!! Your program set up looks very interesting to say the least, looking forward to seeing what the Coan all-over approach does for you. You've been getting some scary gains of late... keep it up.

DEADLIFTS:
2x1 @ 480lbs

SPEED DEADS:
2x8 @ 390lbs

SLDL's:
8x3 @ 295lbs

PULL-UPS:
8x3 @ Bw+5

PENDLAY ROWS:
8x3 @ 160lbs

ABS

Looks like the hangover is over.
Have a great and successful year 2008!

BENCH:
10x2 @ 209lbs

OH PRESS:
5x1 @ 135lbs
4x1 @ 155lbs
3x3 @ 175lbs

LYING TRI. EXT.:
10X3 @ 75lbs

DIPS:
8x3 @ Bw+5

(slight incline)FLYES:
12x2 @ 40 lb dbs

RC work

SQUATS:
2x1 @ 405lbs

SPEED SQUATS:
2x10 @ 300lbs

FRONT SQUATS:
3x3 @ 225lbs

BAND PULL-THRUS:
10x3 @ Blue Band

ABS

Today was great.  I hit 405 for a double with no belt, which is a new PR for me.  Front Squats were a little uncomfortable with the clean-grip, so I'll just keep adding sets and reps until I get to 5x5 and then up the weight again.

BENCH:
8X2 @ 256lbs

CG BENCH:
8x2 @ 226lbs

INCLINE DB PRESS:
8x2 @ 80 lb dbs

SIDE LATERALS:
10x2 @ 32 lb db

ABS & RC

DEADLIFTS:
2x1 @ 510lbs

SPEED DEADS:
2x6 @ 420lbs

PULL-UPS:
8x3 @ Bw+7

SLDLs:
8x3 @ 275lbs

PENDLEY ROWS:
8x3 @ 165lbs

GOODMORNINGS:
8x3 @ 205lbs

ABS

Added bonus today, a video of my deadlifts (done with no belt).
: http://www.youtube.com/watch?v=mVOumlxnkJs

2 x 510 lbs! Good job!   :o

Me like video! And the weight... considering you nailed 505 lbs for the last full meet in September... strong stuff no belt and all! I guess the squat will wear you out a bit, but with about 8 weeks left until the meet you have plenty of time to grow even stronger... About how much did you pull pre-meet in September?

Extremely strong lifting. :)

BENCH:
10x2 @ 210lbs

OH PRESS:
3x5 @ 180lbs

DIPS:
10x3 @ Bw+10

LYING TRI. EXT.:
10x3 @ 80lbs

FLYES:
12x2 @ 40 lb dbs

RC work

Thanks Christian

Thanks Kris.  I'm not sure what I was pulling before that meet.  I have a hard time staying true to any one program  ;D , which is something I need to stop doing and be more consistent in my routines.  I have pulled 535 a while before the Sept. meet, with a belt, but that was way before.  After the meet I hit 550.  So for the March meet I'm shooting for 600, we'll see.

The squat is something I've always had trouble increasing in.  I'm not sure if it's a form issue, strength issue, stance width issue.....  I do think it is slowly getting better.  I think maybe only doing the squat once a week may help, as in the past I have been doing routines that hit the squat 2+ times a week.

For this upcoming meet though, I'm just wanting to break my previous weights, so that's my goal  :)

SQUATS:
2x1 @ 430lbs

SPEED SQUATS:
2x5 @ 355lbs

ABS


Short session today.  Have some homework I have to finish before tomorrow and I'll probably be up late as it is.  I may be changing some things around on this Squat day.  The first being dropping the weight on speed squats and maybe adding bands in for a couple week here and there.

BENCH:
8x2 @ 269lbs

CG BENCH:
8x2 @ 237lbs

INCLINE DB PRESS:
8x2 @ 85 lb dbs

BAND FACE-PULLS:
12x3 @ super-mini

DEADLIFTS:
2x1 @ 540lbs

SPEED DEADS:
2x5 @ 455lbs

PULL-UPS:
5x5 @ Bw

ABS

Went pretty heavy on the abs.  The 2 reps @ 540 was done with a belt, but the 455 ones were done without a belt.

I'm not sure about the speed deads on this program.  My speed is really not that fast.  I think I start off pretty fast but by the time I'm on the 3 or 4 set I'm just trying to complete the remaining sets.  Not sure if Coan just means do them as fast as you can or what, might have to see if I can find anything on that.

Did cut this session short.  Been really swamped with homework this first couple weeks back, I can't what until I"m done.

BENCH:
10x2 @ 211 lbs

DIPS:
8x3 @ Bw+25 lbs

OH PRESS:
3x6 @ 155 lbs

BAND FACE-PULLS:
10x3 @ super-mini

Do you do the overhead press paused?

Currently, I am also doing incline bench paused. I can't say if that adds anything but it feels a lot harder.

Yes, I do have a slight pause at the top of my chest.  Definitely makes it a lot harder.

SQUATS:
1x1 @ 400 lbs

SPEED BOX SQUATS:
2x10 @ 285 lbs  (parallel box)

FRONT SQUATS:
4x3 @ 225 lbs

PULL-THRUS:
12x3 @ Blue Band

ABS

BENCH:
5x2 @ 282 lbs

CG BENCH:
5x2 @ 249 lbs

DB INCLINE PRESS:
5x2 @ 90 lb dbs

SIDE LATERALS:
8x3 @ 40 lb dbs

DEADLIFT:
3x3 @ 480 lbs

SPEED DEADS:
3x3 @ 390 lbs

POWER SHRUGS:
5x3 @ 330 lbs

SLDLs:
5x3 @ 275 lbs

PENDLAY ROWS:
5x1 @ 155 lbs
5x2 @ 185 lbs

PULL-UPS (palms facing):
5x1 @ Bw
5x2 @ Bw+5 lbs

GMs (arched back):
5x3 @ 275 lbs

ABS

I'm gonna be feeling this one in the morning  ;D

BENCH:
10x2 @ 212 lbs

OH PRESS:
6x2 @ 160 lbs

DIPS:
10x2 @ Bw+35

LYING TRI. EXT.:
8x2 @ 85 lbs

RC WORK

BENCH:
5x2 @ 294 lbs

CG BENCH:
5x2 @ 259 lbs

DB INCLINE PRESS:
5x2 @ 95 lb dbs

RC WORK

I also did some light form work on the squat.  I missed my squat workout on tuesday cause I wasn't feeling all that great so I decided to add a little something to today.

DEADLIFT:
2x1 @ 510 lbs

SPEED DEADS:
3x3 @ 420 lbs

POWER SHRUGS:
5x3 @ 360 lbs

SLDL's:
5x3 @ 315 lbs

Quick reps with the 510 this week, still no belt, much quicker than last week.  I didn't stand up between reps like I did in my video that I posted.

BENCH:
10x2 @ 213 lbs

STANDING OH PRESS:
2x2 @ 185 lbs
1x7 @ 205 lbs

DIPS:
10x2 @ Bw+45 lbs

PARALLEL ROWS:
6x2 @ 205

1-ARM OH DB TRI. EXT.:
10 x 2 @ 30 lb db

SQUAT:
3x1 @ 315 lbs
2x1 @ 385
1x1 @ 405
1x1 @ 425 <-- added belt
0x1 @ 455
2x1 @ 405

LOW BOX PAUSE SQUATS:
3x5 @ 225 lbs

PULL-THRUS:
12x3 @ super-mini band

Thought I would try out some low box pause squats and really focus on driving straight up out of the hole.  I think this is the problem I am having with my form: I think when I'm coming out of the hole I'm leaning forward and then pushing back and coming up, which is really adding to the distance I have to push the bar (plus the extra energy I'm wasting).

My hips def. felt the low box pause squats, that's for sure, hopefully they'll help with the form issues, we'll see.  455 actually felt somewhat light, didn't get the lift, but it didn't pin me either, so we'll see what happens next week with that.

BENCH:
5x2 @ 307 lbs

CG BENCH:
5x2 @ 271 lbs

INCLINE DB PRESS:
5x2 @ 100 lb dbs

SIDE LATERAL RAISES:
10x2 @ 40 lb db

Bench felt nice and solid today, very hard nonetheless, especially the last set of 5.  I've never done anything over 300 for reps before, so this is a good PR.

good job with the PR.

How are you satisfied with your new training approach so far?

I think it is working very well for me.  I'm sort of sporadic with the squat training cause I'm not sure how I want to set that up yet, but just working up to something heavy and then doing some assistance stuff is what I'll do for now, atleast up until the March meet.

DEADLIFTS:
2x1 @ 540 lbs

SPEED DEADS:
3x3 @ 450 lbs

POWER SHRUGS:
5x2 @ 385 lbs

REVERSE-GRIP PULL-UPS:
5x2 @ Bw+25 lbs

SLDL's:
5x2 @ 350 lbs

// ROWS:
5x2 @ 225 lbs

GM's:
5x2 @ 255 lbs

BENCH:
10x2 @ 215 lbs

BTN PRESS:
6x3 @ 135 lbs

DIPS:
10x2 @ Bw+45 lbs

BAND PUSHDOWNS:
10x2 @ blue band

FLAT FLYES:
10x2 @ 50 lb dbs

BAND FRONT RAISE:
10x2 @ super-mini

RC Work

SQUATS:
2x1 @ 315 lbs
1x1 @ 385 lbs
2x1 @ 455 lbs
1x0 @ 465 lbs
2x1 @ 385 lbs

PAUSED BOX SQUATS:
2x8 @ 315 lbs

FRONT SQUATS:
3x2 @ 225 lbs

BAND ASSISTED GHR:
8x2

I got the 465 but was a couple inches above parallel, so I didn't count it.  However, I did bang out a couple reps with 455 so was pretty happy about that.  The GHR's are not on a GHR bench, I just use my bench and put my calves under the foot pad and lower myself down a little past parallel and back up again.

465 lbs ~ 210 kg. Good stuff. Did you use belt and/or knee wraps? Or did you go completely raw.
I will test maxes tommorow and Friday in my club with knee wraps and belt but no suit, or anything else. Your results give me great motivation.

The 455 and 465 were done with a belt.  I have knee wraps, but haven't even worn them once yet.  Maybe next Squat day I'll wrap up and see what I hit.

BENCH:
3x2 @ 320 lbs

CG BENCH:
3x2 @ 282 lbs

INCLINE BENCH:
3x2 @ 225 lbs

RC work

My incline bench is pathetic.  I think I'm gonna work on that after this up and coming meet.

DEADLIFT:
1x1 @ 525 lbs

BENCH:
10x2 @ 216 lbs

ROWS:
6x3 @ 225 lbs

DIPS:
10x2 @ Bw+55 lbs

BAND SIDE LATERALS:
12x3 @ mini

I missed my deadlift day, so decided to just work up to an easy 1 repper.

SQUAT:
5x1 @ 225 lbs
3x1 @ 315 lbs
1x1 @ 385 lbs
1x1 @ 435 lbs <-- added belt
1x1 @ 455 lbs
2x2 @ 405 lbs

SPEED SQUATS: off box 2" below //
2x3 @ 235 lbs

Wanted to do more today, but the young'en didn't cooperate :(
It's all good though, weights over 400 are feeling lighter every week.

BENCH:
3x2 @ 333 lbs

CG BENCH:
3x2 @ 294 lbs

INCLINE PRESS:
5x2 @ 205 lbs

SIDE LATERALS:
12x2 @ 30 lb dbs

RC Work

RACK DEADS: (2" below knees)
2x1 @ 455 lbs
2x1 @ 525 lbs
1x1 @ 575 lbs
0x1 @ 625 lbs

FULL DEADS:
2x2 @ 455 lbs

POWER SHRUGS:
5x2 @ 405 lbs

PULL-UPS: (palms facing)
5x2 @ Bw+30 lbs

ROWS: (parallel)
5x2 @ 235 lbs

ABS

SQuAT:
5x1 @ 135 lbs
5x1 @ 225 lbs
3x1 @ 315 lbs
1x1 @ 385 lbs
3x1 @ 405 lbs

GOODMORNINGS:
6x3 @ 315 lbs

REV. BAND BENCH:
5x1 @ 225 lbs
5x1 @ 315 lbs
5x1 @ 365 lbs
3x1 @ 405 lbs
2x1 @ 435 lbs
0x1 @ 485 lbs

INCLINE DB PRESS:
8x1 @ 100 lb dbs
6x1 @ 100 lb dbs

DB SHOULDER PRESS:
8x2 @ 65 lb dbs

RC Work

On the Rev. Band Bench, the bands took about 135lbs off at the bottom of the lift and took off nothing at the top.

My plan is to hit all my openers either Saturday or Sunday and maybe have a couple of speed days during the week before the meet.