Not to change the Subject but

[platypus]

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

I'm a bit late to this party, but very excited to follow along!

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.

Yeah, it's hard to piece together, but the impression I got after watching a bunch of his interviews is that he eventually transitioned to linear cycles with a conjugate approach and longer runs of 5s, using lighter variations of the lifts to make the beginning of the cycle harder. So the squat cycle would begin with beltless high bar squats for 5s and he'd gradually change leverage and add gear.

[James]

I'm a bit late to this party, but very excited to follow along!

Yeah, it's hard to piece together, but the impression I got after watching a bunch of his interviews is that he eventually transitioned to linear cycles with a conjugate approach and longer runs of 5s, using lighter variations of the lifts to make the beginning of the cycle harder. So the squat cycle would begin with beltless high bar squats for 5s and he'd gradually change leverage and add gear.

To be honest this run is probably going to have larger jumps because I'm coming off a layoff and if stuff feels too easy there's no reason not to do 15 or 20 but I'm planning on doing this all year so we'll see what happens.

Bench
225*1
195*5*3

2ct CG Bench
175*5*2

Incline
160*5*2

Incline DB Fly
20*17,15,15

Incline Skull Crusher
50*10*5

[James]

Squat
295*1
250*5*3

Pause Squat
225*5*3

Pulldown
155*10,9,9

No abs today.

[James]

Press
125*1
110*5*3

BtN
95*5*2

2ct WG Bench
160*10*3

BB Upright Row
65*12*3

Super Set
Seated Hammer Curls
30*12*3
With
DB Rolling Triceps Extension
30*12*3

[James]

Everything in my home gym was wet this morning. 100% humidity and 70 degree weather does that. I had to dry the floor before I could start.

3" Block Pull
300*1
255*5*3

SG Block Pull
215*5*2
DBDL didn't work out.

Jefferson Curl
45*10*2

DB Row
70*20

[James]

Bench
230*1
210*4*3

2ct CG Bench
190*4*2

Incline
167.5*4*2
Forgot a chip on the left side. Whoops.

Incline DB Fly
20*20,17,16

Incline Skull Crusher
60*10,10,10,9,9

[James]

Squat
295*1
270*4*3

Pause Squats
245*4*2

Pulldown
155*12,10,10

Pulldown Abs
90*14,13,12

[James]

Press
125*1
115*4*3

Behind the Neck
100*4*2

2ct WG Bench
165*10*3

BB Upright Row
75*12,10,10

Super Set
Seated Hammer Curls
35*12,10
And
Flat Rolling Triceps Extension
35*10,8

[James]

2.25" Block Pull
305*1
275*4*3
Took a 3/4 mat off. Seems fine.

SGBP
230*4*2

Jefferson Curl
45*10*3

DB Row
75*20

Standing Calf Raise
BW*18,18,15

[James]

Bench
225*3*3

2ct CG Bench
205*3*2

Incline
185*3*2

Incline DB Fly
20*20,20,17

Incline Skull Crusher
60*10*5

[James]

Squat
290*3*3

Pause Squat
260*3*2

Pulldown
155*12,12,10

Pulldown Abs
90*20*3

[James]

I've been super busy. A barge sank with a crane and a backhoe on it Wednesday.

Thursday
Press
125*3*3
BtN Press
105*3*2
2ct WG Bench
155*10*3

Friday
2.25" Block Pull
290*3*3
SG Block Pull
245*3*2
DB Row
85*20

Today
Bench
240*2*3
2ct CG Bench
215*2*2
Incline
195*2*2

[DCR]

I've been super busy. A barge sank with a crane and a backhoe on it Wednesday.

I just wrote a bitchy log post and then immediately after saw this and felt, well, like even more of a bitch lol.

[James]

Nah it's not that big of a deal just a lot of work refloating the barge getting water out of the engines and fixing any corrosion in the wiring. Fucking electrolysis ate the terminals and posts off the batteries.

Anyway.

Squat
305*2*3
Pause Squat
275*2*2

[Renascent]

Nah it's not that big of a deal just a lot of work refloating the barge getting water out of the engines and fixing any corrosion in the wiring. Fucking electrolysis ate the terminals and posts off the batteries.

Even still,

A barge sank with a crane and a backhoe on it Wednesday.

Was not expecting to read that. Sounds like a fucking headache.

[James]

Press
130*2*3

BtN Press
110*2*2

2ct WG Larsen Press
135*10*3

[James]

1.5" Block Pull
305*2*3
Removed a mat.

6-0-0 Tempo Block Pull
275*2*2

Don't know if I want to go 2*2 or 5*1 next week.

[James]

Neck Circuit
30 sec between exercises 1 minute between circuits
Extension Backwards
25*20,20
Extension Left
25*15,15
Extension Right
25*15,15
Curl
25*20,20
Band twist 30,30

Starting over, going to work up to five circuits and add weight.

Two hand 4x4 pinch and hold
25*110 sec

[James]

Decided to go either Doubles or singles based on feel.

Bench
250*2*2
Went doubles. Sad part is I think my best 250 is seven reps.

CG Bench
225*2
...you didn't pause. Crap.

2ct cg Bench
225*2

Incline
205*F
Should have seen that coming. I think next cycle I'm going with 15% drop instead of 10%.

[James]

Squat w/Belt
320*2*2

Pause Squat
290*2

Left knee acting funky but chilled out after warming up. Threw the belt on because I have it I might as well use it.