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Old 01-01-2013, 08:47 PM   #4201
Aaron
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Decided on Coan/Phillipi DL over 5/3/1. Gonna die.
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Old 01-01-2013, 11:50 PM   #4202
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180kg goal cuz?

5/3/1 is good, so is TM. I'll be moving to one of those when my noob gains dry up.
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Old 01-02-2013, 01:22 AM   #4203
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190kg after first 10w cycle. I'll do a 4 or 5 week recomp then another 10 week cycle and aim for 210kg then. So 162.5 to 210kg in 26 weeks from now. Going to try max out my squat and bench linearly in the first cycle as well. I'll run 5/3/1 for squat, press and bench after the recomp. So aiming for 155kg high-bar squat and 115kg bench. Gonna sleep well.
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Old 01-02-2013, 01:37 AM   #4204
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Sleep and eat like a machine, brah
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Old 01-02-2013, 07:13 AM   #4205
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You want to weigh 190kg?
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Old 01-03-2013, 02:56 AM   #4206
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Nah. Coan/Phillipi is a deadlift program. It'll take my DL 1RM to 190kg in a 10 week period.

http://tsampa.org/training/scripts/coan_phillipi_deadlift/
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Old 01-03-2013, 06:08 AM   #4207
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What you at now?
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Old 01-04-2013, 02:11 AM   #4208
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Bodyweight? 82kg give or take. DL? 3x160kg currently.

So this will be Day 1:

Quote:
Deadlift (75%): 1x2 @ 135 kg
Speed deadlift (60%): 8x3 @ 107.5 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
And the full 10 weeks is structured like this:
http://tsampa.org/training/scripts/coan_phillipi_deadlift/?curmax=162.4&targetmax=180&type=kg

It's a pretty tidy program.

And the other two days I'll be running 5/3/1 for squat and bench, with the accessories and additional assistance work.

Last edited by Aaron; 01-04-2013 at 03:26 AM.
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Old 01-04-2013, 05:54 AM   #4209
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sounds alright man, you on a bulk?

pretty sweet 2xBW deads, good place to work from
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Old 01-04-2013, 10:27 AM   #4210
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I can only just lift 190lbs, much less 190kg
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Old 01-04-2013, 11:05 AM   #4211
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i could most likely do it but i've never tried so i can't claim it
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Old 01-04-2013, 04:52 PM   #4212
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I'm not too happy with 160kg. Feels an interim weight. But I've stalled nonetheless so goodbye linear programming.

Quote:
Originally Posted by Pastorius View Post
sounds alright man, you on a bulk?

pretty sweet 2xBW deads, good place to work from
Nah on a cut a the moment. Eating 1600 cal. It's horrible. Gonna switch up when I start of the C/P cycle but want to start it in three weeks at 81kg. I'll eat about 4500cal.

I ate 500g rump steak yesterday. It was glorious.

Last edited by Aaron; 01-04-2013 at 06:07 PM.
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Old 01-04-2013, 06:35 PM   #4213
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how you thinking about getting gains on a cut? still on noob gains? or is the deads programme coming during the bulk
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Old 01-04-2013, 07:20 PM   #4214
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Yeah programming and diet will change at the same time.
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Old 01-04-2013, 07:38 PM   #4215
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Nice. You got a date to switch or you hoping to hit a goal weight/measurement?
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Old 01-04-2013, 07:43 PM   #4216
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least i ever did was 1800 cal cut and it was terrible


idk how you're doing 1600 haha
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Old 01-04-2013, 07:55 PM   #4217
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no idea what cut i'm on, i don't count but it's coming off so must be some sort of cut

sloppy i know
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Old 01-04-2013, 07:55 PM   #4218
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dost thou even hoist???
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Old 01-04-2013, 07:57 PM   #4219
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This could be used as a supplement for say, football pre-season, or maybe just a supplement for a normal lifting day. I think it'd be fun. How about it?
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Old 01-04-2013, 08:00 PM   #4220
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pics don't work bro
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Old 01-05-2013, 03:56 AM   #4221
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Quote:
Originally Posted by Pastorius View Post
Nice. You got a date to switch or you hoping to hit a goal weight/measurement?
Last week of Jan I'll start so I finish end of April.

1600 sucks. I needed to up my caffeine to supplement the lack of carbs. Plus I can't get ephedrine compounds anymore.
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Old 01-05-2013, 01:49 PM   #4222
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alrighty
now that ive got a physio appointment a week away its about time to do a bit of swimming
ive gained about 10kg since having to stop swimming
no clothes fit
fat as fuck
time to lose it all again
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Old 01-05-2013, 02:05 PM   #4223
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I feel like your physical existence is a terrible rollercoaster ride
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Old 01-05-2013, 02:10 PM   #4224
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all or nothing man
thats how i live my life

dont exercise? drink like an alcoholic
exercise? calorie control nazi
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Old 01-05-2013, 02:19 PM   #4225
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respect
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Old 01-05-2013, 02:39 PM   #4226
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I'm eating 5000cal/day atm, gained 5lbs mostly in muscle mass

I think imma have to bump up to 7500cal/day to be able to get the gains I want, but this will require me to eat pretty much all day long
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Old 01-05-2013, 02:46 PM   #4227
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ectomorph blues?
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Old 01-05-2013, 03:01 PM   #4228
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7500 cals a day is pretty insane

like seems too much, to gain a pound of muscle a week you need 500 cals above maintenance a day, and i don't think many people have a 7000 cal maintenance

i also don't think that many people build 1lb of muscle a week apart from newb gains
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Old 01-05-2013, 04:56 PM   #4229
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that sounds p cray

anything over 3k and i start gettin fat
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Old 01-05-2013, 05:11 PM   #4230
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gotta be trollin'
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