The Official Fitness Training / Weightlifting Thread - Page 211

Aaron · 01-01-2013, 08:47 PM

Decided on Coan/Phillipi DL over 5/3/1. Gonna die.

bradc1988 · 01-01-2013, 11:50 PM

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.

Aaron · 01-02-2013, 01:22 AM

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.

bradc1988 · 01-02-2013, 01:37 AM

Sleep and eat like a machine, brah

Pastorius · 01-02-2013, 07:13 AM

You want to weigh 190kg?

Aaron · 01-03-2013, 02:56 AM

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/

Pastorius · 01-03-2013, 06:08 AM

What you at now?

Aaron · 01-04-2013, 02:11 AM

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.

Pastorius · 01-04-2013, 05:54 AM

sounds alright man, you on a bulk?

pretty sweet 2xBW deads, good place to work from

TimJim · 01-04-2013, 10:27 AM

I can only just lift 190lbs, much less 190kg

Pastorius · 01-04-2013, 11:05 AM

i could most likely do it but i've never tried so i can't claim it

Aaron · 01-04-2013, 04:52 PM

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

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.

Pastorius · 01-04-2013, 06:35 PM

how you thinking about getting gains on a cut? still on noob gains? or is the deads programme coming during the bulk

Aaron · 01-04-2013, 07:20 PM

Yeah programming and diet will change at the same time.

Pastorius · 01-04-2013, 07:38 PM

Nice. You got a date to switch or you hoping to hit a goal weight/measurement?

RouteOne · 01-04-2013, 07:43 PM

least i ever did was 1800 cal cut and it was terrible

idk how you're doing 1600 haha

Pastorius · 01-04-2013, 07:55 PM

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

RouteOne · 01-04-2013, 07:55 PM

dost thou even hoist???

Miles91Collins · 01-04-2013, 07:57 PM

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?

Pastorius · 01-04-2013, 08:00 PM

pics don't work bro

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Rate This Thread
Rate This Thread:

01-01-2013, 08:47 PM	#4201
Aaron Max Headroom Join Date: Aug 2005 Location: Ride The Wave Posts: 32,877	Decided on Coan/Phillipi DL over 5/3/1. Gonna die.

01-01-2013, 11:50 PM	#4202
bradc1988 Don't call it that Join Date: Aug 2005 Location: Sydney, Australia Posts: 8,473	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.

01-02-2013, 01:22 AM	#4203
Aaron Max Headroom Join Date: Aug 2005 Location: Ride The Wave Posts: 32,877	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.

01-02-2013, 01:37 AM	#4204
bradc1988 Don't call it that Join Date: Aug 2005 Location: Sydney, Australia Posts: 8,473	Sleep and eat like a machine, brah

01-02-2013, 07:13 AM	#4205
Pastorius BEAT KIDS Join Date: Nov 2003 Location: Bristol Posts: 21,209	You want to weigh 190kg?

01-03-2013, 02:56 AM	#4206
Aaron Max Headroom Join Date: Aug 2005 Location: Ride The Wave Posts: 32,877	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/

01-03-2013, 06:08 AM	#4207
Pastorius BEAT KIDS Join Date: Nov 2003 Location: Bristol Posts: 21,209	What you at now?

01-04-2013, 05:54 AM	#4209
Pastorius BEAT KIDS Join Date: Nov 2003 Location: Bristol Posts: 21,209	sounds alright man, you on a bulk? pretty sweet 2xBW deads, good place to work from

01-04-2013, 10:27 AM	#4210
TimJim puketim in my shoesies Join Date: Apr 2006 Location: Michigan Posts: 32,133	I can only just lift 190lbs, much less 190kg

01-04-2013, 11:05 AM	#4211
Pastorius BEAT KIDS Join Date: Nov 2003 Location: Bristol Posts: 21,209	i could most likely do it but i've never tried so i can't claim it

01-04-2013, 06:35 PM	#4213
Pastorius BEAT KIDS Join Date: Nov 2003 Location: Bristol Posts: 21,209	how you thinking about getting gains on a cut? still on noob gains? or is the deads programme coming during the bulk

01-04-2013, 07:20 PM	#4214
Aaron Max Headroom Join Date: Aug 2005 Location: Ride The Wave Posts: 32,877	Yeah programming and diet will change at the same time.

01-04-2013, 07:38 PM	#4215
Pastorius BEAT KIDS Join Date: Nov 2003 Location: Bristol Posts: 21,209	Nice. You got a date to switch or you hoping to hit a goal weight/measurement?

01-04-2013, 07:43 PM	#4216
RouteOne Gnarly till the end Join Date: Aug 2004 Location: New York Posts: 78,729	least i ever did was 1800 cal cut and it was terrible idk how you're doing 1600 haha

01-04-2013, 07:55 PM	#4217
Pastorius BEAT KIDS Join Date: Nov 2003 Location: Bristol Posts: 21,209	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

01-04-2013, 07:55 PM	#4218
RouteOne Gnarly till the end Join Date: Aug 2004 Location: New York Posts: 78,729	dost thou even hoist???

01-04-2013, 07:57 PM	#4219
Miles91Collins mx newbie Join Date: Jan 2013 Posts: 6	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?

01-04-2013, 08:00 PM	#4220
Pastorius BEAT KIDS Join Date: Nov 2003 Location: Bristol Posts: 21,209	pics don't work bro