Not to change the Subject but

[Hardartery]

... it assumes you'll be strong enough to double your max in eight weeks. Sound fun.

... As in, "hit your 1RM for a double?"

If it's my a new max that's twice my old max I'm trying it too.

[James]

... it assumes you'll be strong enough to double your max in eight weeks. Sound fun.

... As in, "hit your 1RM for a double?"

Haha yeah. Worded poorly. The example is week 6 is 97% for three doubles then week 7 is 100%*2*2.

Also this was inspired by platypus' thread in the training forum so its his fault.

[DCR]

... it assumes you'll be strong enough to double your max in eight weeks. Sound fun.

... As in, "hit your 1RM for a double?"

Haha yeah. Worded poorly. The example is week 6 is 97% for three doubles then week 7 is 100%*2*2.

Also this was inspired by platypus' thread in the training forum so its his fault.

@platypus

Tagging him so that he can accept his blame.

[Renascent]

... it assumes you'll be strong enough to double your max in eight weeks. Sound fun.

... As in, "hit your 1RM for a double?"

If it's my a new max that's twice my old max I'm trying it too.

I had some brain fog this morning, so I'm blaming that for my misunderstanding.

But I did have the exact same thought.

[James]

Bench
165*10*3
CG Bench
150*10*2
Incline
135*10*2
DB Flies
10*20*3
TPD
50*10*4
Band Dips
x2 Orange Choked 3*20

Making a few changes. Namely moving upper days to Monday and Thursday because the second is going to be an actual overhead pressing day instead of a light bench day. So deadlifts the day before isn't a great idea.

Tweaked the percentages a bit because I'm a 39 year old fat guy and the idea of hitting like @9.5 every set for eight weeks of set across is nuts.
Book
70%*10@7.5
76%*8@9
82%*5@8.5
88%*4@9.5
91%*3@9.5
97%*2@10.5
100%*2@11

Modified
70%*10@7.5
75%*8@8.5
80%*6@8.5
85%*4@8.5
90%*3@9
95%*2@10
100%*2@11
The book didn't have rpe listed but you get the idea.

[James]

Tried on my squat shoes and they didn't hurt my ankle. Neat

Squat
215*10*3

Front Squat
135*10*2
Supposed to do single leg leg press but I don't have a leg press and single leg stuff is a little hard at the moment. I figured -40% this time since I'm not used to FS then 20-30% next.

Band Leg Ext
Orange 3*15 each leg
Band Leg Curl
Orange 25,15 each leg

Pulldown
135*12*3

Pulldown Abs
70*20*3

Walking is going to be interesting tomorrow morning.

[DCR]

Walking is going to be interesting tomorrow morning.

Yeah, you're probably fucked haha. It'll be satisfying, though.

[James]

I wasn't actually all that sore. No DOMS pain just low level background soreness. Maybe because 215/135 is really light compared to what I've done in the past? Donno it's weird.

Press
90*10*3

WG Press
80*10*2

Behind the Neck Press
70*10*2

Upright Row
45*12*3

Hammer Curls
20*12*3

[James]

Deadlift
215*10,8,10
Feet were too close on second set. Still going to drop the e1RM.

BB Row
175*10,10,9

DB Row
50*20

Calf Raise 3" block
BW*12*3

Tried some decline sit ups but I only got five before my back started to complain. Maybe I'll try planks new week. I used to be able to hold planks pretty well.

[James]

Bench
220*1@8
180*8*3

I was happy as a pig in shit after that single. I'm going to drop them when I hit triples.

2ct CG Bench
160*8*2

Incline
145*8*2

Incline DB Fly
15*20*3

Incline Skull Crusher
45*10*5

[James]

I noticed a weird thing about Ed Coan's book and articles written about him. So both the book and articles have his suggested program as going from ten reps to singles over eight to twelve weeks but the example training cycle is from his later meet preps where he basically periodized movement variables. Coan said his recovery wasn't fast enough for the tens and eights so he dropped them. But no where in the book or articles does it explain the reason for the difference. Maybe it's obvious and I'm just dumb for having to think about it. Anyway enough whining.

Squat
290*1
235*8*3

Front Squat
165*8*3
Going to keep it at -30%.

Pulldown
155*8*3

Pulldown Abs
90*14,13,3

[James]

Press
120*1
100*8*3

Wide Grip Press
90*8*2

Behind the Neck
80*8*2

Upright Row
55*12*3

Super Set
Seated Hammer Curls
30*12,12,10
And
Rolling triceps Extensions
30*12,12,11

[James]

Deadlift
215*8*3

BB Row
185*8*3

DB Row
60*20

Calf Raise
1 Chain*15*3
Don't remember how much it weighs. 20 lbs?

[James]

Tweaked my back yesterday doing yard work. It's better this morning but last night I was hobbling around bent over. Going to take an easy week.

Bench
160*6*4
CG Bench
145*6
Incline
130*6

[James]

Back feeling much better this morning. OTC pain killers help.

Squat w Belt
185*6*3

Front squat
135*6

[James]

Press
85*8*2
BtN press
70*8
WG Bench
115*5*3

[James]

3" Block Pull
295*1
185*6
I have decided to stop being a stubborn ass and accept that pulls from the floor are probably not going to go well for me. 3" seems about right.

Jefferson Curl
45*10
That doesn't mean I'm letting my back off the hook though. Going to go slow maybe add a set a week with bar at first.

Alright deload over and my back is feeling good.

[DCR]

I have decided to stop being a stubborn ass and accept that pulls from the floor are probably not going to go well for me. 3" seems about right.

I was tempted to just say RDLs, but here’s a less common one that you may find more satisfying: DB DLs, with the DBs at your sides. You get to pull from the floor but with much less weight and some lower back relief because the weight isn’t in front of you, buuuut also they’re much harder than it would seem so you get the satisfaction of feeling like you went hard. Expect sore legs.

[James]

I was tempted to just say RDLs, but here’s a less common one that you may find more satisfying: DB DLs, with the DBs at your sides. You get to pull from the floor but with much less weight and some lower back relief because the weight isn’t in front of you, buuuut also they’re much harder than it would seem so you get the satisfaction of feeling like you went hard. Expect sore legs.

That could work. It'd be like using a trap bar but independent handles. Which is great since I'm not sure I'd fit in one. Kinda want to do both now. Maybe drop a set of block pulls and do one or two sets of the DBDL. I don't know, I'll play with it Friday and see what shakes out.

[DCR]

I was tempted to just say RDLs, but here’s a less common one that you may find more satisfying: DB DLs, with the DBs at your sides. You get to pull from the floor but with much less weight and some lower back relief because the weight isn’t in front of you, buuuut also they’re much harder than it would seem so you get the satisfaction of feeling like you went hard. Expect sore legs.

That could work. It'd be like using a trap bar but independent handles. Which is great since I'm not sure I'd fit in one. Kinda want to do both now. Maybe drop a set of block pulls and do one or two sets of the DBDL. I don't know, I'll play with it Friday and see what shakes out.

Yup the independent handles give it a different feel. I was reminded of the movement because I've been pressing DBs that are too heavy for me to wrangle out of the rack and over to the bench, so I've been putting them on the floor one at a time next to the bench, DLing them, and sitting. It annoys me every time how not easy it is, and that's just one "rep." Been a long time since I tortured myself with actual sets of these things but now it's in my brain...