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Tuesday, February 8, 2011

Squats


135x10
225x5
315x1
365x1
405x1

first day of football lifting, was gonna go for more and felt super strong but i got rushed by the team... we had 30 minutes of lifting lol wtfman

Friday, January 28, 2011

Skwatz

45x5
135x5
185x5
225x5
295x1
315x1
365x1
405x1


Deep and eazy!! First heavy skwat sesh in a long ass time

Thursday, January 27, 2011

Week three of Coan/Philippi

Deadlifts:

135x5
225x5
315x3
405x1
495x2


Good. Second rep was a little slow, but not too bad.

Speed deads:

410x3
410x3
410x3
410x3
410x3
410x3

Haaarrrd! but they were all pretty fast.


Circuit:

SLDL ---> BOR ----------> Pulldowns -----> GMs


275 ---> 185---> 140 ------> 155 (easy)

Monday, January 24, 2011

Shoulders/elbow rehab

Bench:

3x15 @ 50 pounds

Band Triceps pushdowns:

3x a shit load @ mini band

Shoulder circuit:

Lateral raises, 12 reps
Front raises, 12 reps
OHP, 12 reps


3 circuits @ 15 pounds. this one burns

Wednesday, January 19, 2011

Week two of Coan/Philippi



Deadlifts:

135x5
225x5
315x3
405x1
475x2

Eassyyyy! Felt like I was in a perfect groove for these.

Speed deads:

385x3
385x3
385x3
385x3
385x3
385x3
385x3


FUUUARRRK! I lost count and totally forgot to do the 8th set of speed deads!



Circuit:

SLDL ---> BOR ----------> Pulldowns -----> GMs


275 ---> 140(way too easy)---> 125 ------> 155 (easy)

Ran out of time, and had to stop after only doing one circuit...

Song of the Week

Tuesday, January 18, 2011

Coan/Philippi and bench news!

In case you're all wondering, I chose a 525 starting max and a 585 desired max for this program.



Also, I just started benching after my elbow injury in September! I hit 3x20@45 on Friday with little pain during and immediately after, but later that night it started aching fairly badly. But, this is indeed improvement and that's all I'm looking for. The injury in question is a hyperextended right elbow suffered in football in September. After the original injury, it felt very weak and 'sloppy', so to say, when extending my elbow and before I got my brace it happened 3 more times. To this day I have limited ROM asnd a good amount of pain when moving my elbow in any way at all. I think the hyperextention(s) is mostly healed, but some underlying damage was done. Oh well, it is healing to gthe point where I can work my bench up again and that is good. My best bench ever was 275, with a squat of ~525 and a deadlift of ~565-585. These lifts were at a weight of 340+, though, as opposed to my current 295. If you're wondering why my squat seems high based on deadlift, I wear wraps in the squat to combat knee pain and that gives me some rebound. I have god awful squat leverages, though, and wonderful deadlift ones. My bench was piss poor because I've always had elbow, wrist and shoulder problems.

Monday, January 17, 2011

Intro

My name is Dan Gibbs, and I'll be logging my training on this here blog from now on. Here's my most recent workout:


Week one of Coan/Philippi



Deadlifts:

135x5
225x5
315x3
365x1
440x2


Speed deads:

350x3
350x3
350x3
350x3
350x3
350x3
350x3
350x3


Circuit:

SLDL ---> BOR ---> Pulldowns -----> GMs


245 ---> 135 ---> 125 ------> 135


3 circuits of this @ 8 reps each


Will increase weight. Felt great, lower back and hammies are fried