If the bar ain't bending...

Magic Eight Ball

5 rounds of 'Cindy'
5 Pull-ups
10 Push-ups
15 Squats

Clean & Press (40kgs) x 10reps

Another 5 rounds of 'Cindy'

Clean & Press (40kgs) x 10reps

Another 5 rounds of 'Cindy'

Clean & Press (40kgs) x 10reps

100m Row x 5

COH

Trevor Coulahan wrote: »

On some good advise I've been reading up on the Coan/Phillipi deadlift routine

Just finished the Coan-Phillipi programme yesterday.. really liked it and well worth giving a shot man

Magic Eight Ball

Cheers man.
Yeah Mike was telling me alot of people were getting some good results from it. I like the volume of lifting ya do on it. See I did 531, but wasn't a big fan of the lack of volume.

I wonder, can I use the same principal of the routine for my poxy squat.

brianthebard

You could try Kevpant's squat routine for 531 might be helpful.

COH

If its just strength you're looking for you could try one of the squat programmes here http://www.joeskopec.com/programs.html to run at the same time as the Coan-Phillipi programme. I've never followed any particular squat programme before so others here might have better input.

Magic Eight Ball

Cheers for the tips lads. That link is savage COH. Thanks again.

Magic Eight Ball

Deadlift
110kgs - 5reps
120kgs - 5reps
130kgs - 5reps
140kgs - 5reps
150kgs - 5reps

Inverted Rows
10reps x 5sets

Bench Press
70kgs - 5reps
70kgs - 5reps
75kgs - 5reps
75kgs - 5reps
80kgs - 5reps

Leg Curls
Setting 6 - 10reps
Setting 7 - 10reps
Setting 7 - 10reps
Setting 8 - 10reps
Setting 9 - 10reps
(I dunno what the plates weigh )

100m Row x5

G86

[QUOTE=Trevor Coulahan;64862106


100m Row x5[/QUOTE]

Would it not have been easier to just say a 500m row? hehe

kevpants

I'd advise against Coan Phillipi. I found it to be a stupid amount of deadlifting with stupid jumps in what you're meant to be able to lift. It just burnt me out. And don't let the Coan name on it fool you. He had nothing to do with it apparently!

The 531 thing brian mentioned is in my log a few pages back. I came up with it tackle the problem of volume you mentioned. I'm finding it a big help and I'm PR'ing more than my cat (Purring, PR'ing...see what I did there?).

Feel free to try it out and ak questions if you have any.

Magic Eight Ball

Cheers Kev, gonna have a good rummage around your log now.

COH

kevpants wrote: »

I'd advise against Coan Phillipi. I found it to be a stupid amount of deadlifting with stupid jumps in what you're meant to be able to lift. It just burnt me out. And don't let the Coan name on it fool you. He had nothing to do with it apparently!

I actually started the Coan-Phillipi programme after seeing it in yours and Hanley's log a while back. Ran it from 210 to 240 over the past 10 weeks without missing a lift. I deadlifted 230 (hitched) about 18 months ago but since then the most I pulled was 210 for a single. Had a couple of failed attempts at 220 before I started.

I plan on running it again from 240 to 265, and dreading the 252.5x2 day in week 8. But I think to finish it you probably have to underestimate your current 1RM and hope to god by the time weeks 7-10 come around that your strength has caught up to what the programme demands

kevpants

COH wrote: »

I actually started the Coan-Phillipi programme after seeing it in yours and Hanley's log a while back. Ran it from 210 to 240 over the past 10 weeks without missing a lift. I deadlifted 230 (hitched) about 18 months ago but since then the most I pulled was 210 for a single. Had a couple of failed attempts at 220 before I started.

I plan on running it again from 240 to 265, and dreading the 252.5x2 day in week 8. But I think to finish it you probably have to underestimate your current 1RM and hope to god by the time weeks 7-10 come around that your strength has caught up to what the programme demands

252 for 2 is actually where I buckled! See here:

https://www.youtube.com/watch?v=PniEfhArU5g

It just didn't work for me I was in ribbons by week 7. I'm not a good recoverererer though. Can't bounce back from heavy deadlifts.

Magic Eight Ball

Cleans (50kgs)
Olympic Ring Dips

21 - 15 - 9

Kettle Bell Swings (20kgs) - 15reps
500m Row
- 3 Rounds

Olympic Ring pull-up/chin up combo
5reps x 5sets

****e workout! :mad:

Magic Eight Ball

Squat
100kgs - 1rep
110kgs - 1rep
105kgs - 1rep
100kgs - 1rep
100kgs - 1rep

70kgs - 5reps
80kgs - 5reps
85kgs - 5reps
85kgs - 5reps
90kgs - 5reps

60kgs - 10reps (ATG) (Drop Set)

Weighted Chins
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 20kgs - 8reps
BW + 20kgs - 8reps
BW + 25kgs - 8reps

BW + 35kgs - 1rep

BW - 10reps (Drop Set)

Weighted Dips
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 30kgs - 5reps

BW - 10reps (Drop Set)

Cable Rows
100kgs - 8reps
120kgs - 8reps
130kgs - 8reps
140kgs - 8reps
150kgs - 8reps

80kgs - 20reps (Drop Set)

Weighted Crunches
20reps x 3sets (20kgs)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Feck it anyways! I wanted to test my squat 1RM and maxed at 110kgs! It's frustrating because I know I can squat heavier. :mad:
I think my squat technique may need to be looked at, didn't feel like I was driving from the heels.
+ It'd been about 3 hours before the gym the last time I ate so I'm using that as an excuse as well.

Bla bla bla.. excuses don't make the weight go up!!

Transform

Trevor Coulahan wrote: »

Squat
100kgs - 1rep
110kgs - 1rep
105kgs - 1rep
100kgs - 1rep
100kgs - 1rep

70kgs - 5reps
80kgs - 5reps
85kgs - 5reps
85kgs - 5reps
90kgs - 5reps

60kgs - 10reps (ATG) (Drop Set)

Weighted Chins
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 20kgs - 8reps
BW + 20kgs - 8reps
BW + 25kgs - 8reps

BW + 35kgs - 1rep

BW - 10reps (Drop Set)

Weighted Dips
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 30kgs - 5reps

BW - 10reps (Drop Set)

Cable Rows
100kgs - 8reps
120kgs - 8reps
130kgs - 8reps
140kgs - 8reps
150kgs - 8reps

80kgs - 20reps (Drop Set)

Weighted Crunches
20reps x 3sets (20kgs)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Feck it anyways! I wanted to test my squat 1RM and maxed at 110kgs! It's frustrating because I know I can squat heavier. :mad:
I think my squat technique may need to be looked at, didn't feel like I was driving from the heels.
+ It'd been about 3 hours before the gym the last time I ate so I'm using that as an excuse as well.

Bla bla bla.. excuses don't make the weight go up!!

man your legs will be in tatters from that squat session!

Maybe time to add in some partial squats for 2-4 sets at 120-140kg in next session then try a set at 112.5kg or 115kg.

Magic Eight Ball

Transform wrote: »

man your legs will be in tatters from that squat session!

Maybe time to add in some partial squats for 2-4 sets at 120-140kg in next session then try a set at 112.5kg or 115kg.

Sounds like a bril idea man. definitely gonna try that now.

Magic Eight Ball

100kg Deadlift - 10reps
50kg Hang Clean - 5reps
- 5 Rounds

5 Rounds of 'Cindy'
5 Pull-ups
10 Push-ups
15 Squats

Ab Roller
20reps x 3sets

500m Row x 3

cardio,shoot me

Transform wrote: »

man your legs will be in tatters from that squat session!

Maybe time to add in some partial squats for 2-4 sets at 120-140kg in next session then try a set at 112.5kg or 115kg.

transform whats your reckoning behind partial squats?
i cant see any benifit to them as the position you most likely start your partial will not be the same as it is if you where at that point in a full squat. also seems a bit risky.

Magic Eight Ball

Deadlift
120kgs - 5reps
120kgs - 5reps
130kgs - 5reps
130kgs - 5reps
140kgs - 5reps

100kgs - 10reps
100kgs - 10reps
100kgs - 10reps
100kgs - 10reps
100kgs - 10reps

Pull-ups
5reps x 5sets

Dips
15reps (BW) x 5sets

Machine Leg Curls
Setting 5 x 10reps
Setting 6 x 10reps
Setting 7 x 10reps
Setting 8 x 10reps
Setting 8 x 10reps

Crunches
20reps x 3sets

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Sangre

Any particular reason for the huge DL volume? Looks quite time consuming.

Magic Eight Ball

Sangre wrote: »

Any particular reason for the huge DL volume? Looks quite time consuming.

It didn't take that much time at all. The second lot was more of a metcon type thing I wanted to try. I was banging out the 10 reps taking a 90 second break and banging out the next set. It certainly got the heart rate up. :pac:

G86

Trevor Coulahan wrote: »

It didn't take that much time at all. The second lot was more of a metcon type thing I wanted to try. I was banging out the 10 reps taking a 90 second break and banging out the next set. It certainly got the heart rate up. :pac:

I thought it was meant to be 100 reps for time? Slacker....hehe :pac:

Magic Eight Ball

G86 wrote: »

I thought it was meant to be 100 reps for time? Slacker....hehe :pac:

Can't a bloke test the water? :pac:

Magic Eight Ball

5 Rounds of 'Cindy'
5 Pullups
10 Pushups
15 Squats

Olympic Ring pull-up/chin up combo
5reps x 5sets

Decline Reverse Crunches
20reps x 3sets

500m Row x 2
100m Row x 5

I may have overdone it with the deadlifting yesterday..

Magic Eight Ball

I need to sort out a new program already!! Stop me from doing stupid things like yesterdays workout!! structure please!!

Magic Eight Ball

Squat
80kgs - 5reps
80kgs - 5reps
90kgs - 5reps
90kgs - 5reps
100kgs - 5reps

60kgs - 10reps (Drop Set)

Weighted Chins
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 20kgs - 8reps
BW + 20kgs - 8reps
BW + 25kgs - 8reps

Weighted Dips
BW + 20kgs - 5reps
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 30kgs - 5reps

Cable Rows
110kgs - 8reps
120kgs - 8reps
130kgs - 8reps
130kgs - 8reps
140kgs - 8reps

Weighted Crunches
20reps x 3sets (20kgs)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Sangre

Very impressive chinning. What do you think was most helpful getting to that level?

Magic Eight Ball

Sangre wrote: »

Very impressive chinning. What do you think was most helpful getting to that level?

Using the rings has helped alot.

Magic Eight Ball

I accepted the challenge from Tranform's blog;
http://thetransformationcatalyst.wordpress.com/

Crossfit "Barbara"
5 Rounds of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

With 3 minutes rest between sets.

Time: 39:06

- 10 minute jog

Oh sweet Jesus that was horrible!!
Forget heavy lifting, try that one if ya think your hard enough

Magic Eight Ball

Crap time BTW (I'm gonna blame yestersdays workout) :D
Long way off the 28.46 Transform clocked.

DamienH

I'm going to give that a crack in the gym tonight. I'll have to sub some of the pullups for ring rows though.

G86

Trevor Coulahan wrote: »

Crap time BTW (I'm gonna blame yestersdays workout) :D
Long way off the 28.46 Transform clocked.

Hush you up! Even just finishing that workout was a feat in itself!:)!

Magic Eight Ball

DamienH wrote: »

I'm going to give that a crack in the gym tonight. I'll have to sub some of the pullups for ring rows though.

How did ya find it? Press ups after the pull ups are a nightmare.

DamienH

I'm still a big girl so I had to sub pullups with ring rows. Got it done in 37:35 so I was happy enough. I thought the situps were the worst but I think that's because I haven't done one since well before christmas. If your doing any other mad workouts let me know and I'll give them a crack. I'm moving away soon and won't have access to a gym so it's going to be bodyweight crossfit all the way for a while I think.

Magic Eight Ball

DamienH wrote: »

I'm still a big girl so I had to sub pullups with ring rows. Got it done in 37:35 so I was happy enough. I thought the situps were the worst but I think that's because I haven't done one since well before christmas. If your doing any other mad workouts let me know and I'll give them a crack. I'm moving away soon and won't have access to a gym so it's going to be bodyweight crossfit all the way for a while I think.

Good stuff man.
Check out the CrossFit discussion board man, you'll find heaps of cool wod's.
Download the pdf of bodyweight wod's as well.
http://board.crossfit.com/showthread.php?t=50739

DamienH

Thanks a lot for that PDF, it's exactly what I need. I'm thinking that if I get a doorway pullup/dip station and then some rings I should have a fair amount of exercises covered.

Magic Eight Ball

5K Row
Time: 22:50

Some static holds, dips and L-sits on the olympic rings also.

thebiggestjim

Trevor Coulahan wrote: »

5K Row
Time: 22:50

Some static holds, dips and L-sits on the olympic rings also.

I am doing the 5K row today, ill let you know how it goes.

Transform

G86 wrote: »

Hush you up! Even just finishing that workout was a feat in itself!:)!

totally agree - i had a client this week that fell to the floor and had to drag him to his feet to finish final set of 50 squats

Magic Eight Ball

Transform wrote: »

totally agree - i had a client this week that fell to the floor and had to drag him to his feet to finish final set of 50 squats

I was close to that state myself. :pac:

Magic Eight Ball

DamienH wrote: »

Thanks a lot for that PDF, it's exactly what I need. I'm thinking that if I get a doorway pullup/dip station and then some rings I should have a fair amount of exercises covered.

Get yourself a chinning bar and rings, that's all ya need.
I find doing normal dips on a bar (without weight) kinda redundant after doing them on rings.

Gonna try weighted ring dips for the first time today.. :eek:

DamienH

Ya that's what I've been thinking. I'll start off doing some static holds on the rings, move onto negatives and then hopefully the dips will come, then there can be no excuses

Magic Eight Ball

Deadlift
140kgs - 1rep
160kgs - 1rep

140kgs - 5reps
140kgs - 5reps
140kgs - 5reps
150kgs - 5reps
150kgs - 5reps

100kgs - 10reps (Drop Set)

Inverted Rows
10reps x 5sets

Olympic Ring Weighted Dips
BW + 10kgs - 5reps
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 20kgs - 5reps
BW + 25kgs - 5reps

BW - 10reps

BW - 5reps
BW - 5reps
BW - 5reps
BW - 5reps
BW - 5reps

Machine Leg Curls
Setting 6 x 10reps
Setting 7 x 10reps
Setting 8 x 10reps
Setting 9 x 10reps
Setting 9 x 10reps

Ab Roller
20reps x 3sets

And to think I was gonna bench press today :rolleyes::D
First time doing weight ring dips. My goal going in was to do 5 reps with 10kgs so I'm a happy man. :pac: Every set felt easy!
Gonna move my weighted chins onto the rings next week as well.

Only **** thing abaout todays workout was my weight.. 73kgs:(

G86

Trevor Coulahan wrote: »

Olympic Ring Weighted Dips
BW + 10kgs - 5reps
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 20kgs - 5reps
BW + 25kgs - 5reps


First time doing weight ring dips. My goal going in was to do 5 reps with 10kgs so I'm a happy man. :pac: Every set felt easy!
Gonna move my weighted chins onto the rings next week as well.

:eek::D Class!!!!

DamienH

That's some good dipping on the rings, fair play!

thebiggestjim

thebiggestjim wrote: »

I am doing the 5K row today, ill let you know how it goes.

Hey man, I got 19:40 on the 5K row. I was using the concept 2 at level 6. I am pretty tall and got a long pull. It helps with the rower.

Magic Eight Ball

thebiggestjim wrote: »

Hey man, I got 19:40 on the 5K row. I was using the concept 2 at level 6. I am pretty tall and got a long pull. It helps with the rower.

Good stuff man. I row at level 10 on the concept 2. You've given me a time to beat now, watch out

thebiggestjim

Trevor Coulahan wrote: »

Good stuff man. I row at level 10 on the concept 2. You've given me a time to beat now, watch out

Ill do this again in a few weeks time at level 10, come get me

Magic Eight Ball

Bodyweight Front Squat (75kgs) x 3reps
Pull-ups x 5reps
Knees to Elbows x 7reps
10 Rounds
Time: 17:59

Reverse Crunches
20reps x 3sets (7kg Ball)

500m Row x 3 Rounds

Some light overhead pressing and fooling about on the rings to finish up.

I've said it before and I'll say it again.. It looked easy on paper!
That metcon was mank!! I'd set myself a target of 11 minutes going into it. :rolleyes:
I think Jesus spoke to me during that last set of front squats!!

Magic Eight Ball

Squat
80kgs - 5reps
85kgs - 5reps
90kgs - 5reps
90kgs - 5reps
100kgs - 5reps

Olympic Ring Chin-Ups
BW + 10kgs - 8reps
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 17.5kgs - 8reps
BW + 20kgs - 8reps

Olympic Ring Dips
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps

Cable Row
120kgs - 8reps
130kgs - 8reps
140kgs - 8reps
150kgs - 8reps
160kgs - 8reps

Weighted Crunches
20reps x 3seys (20kgs)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

Hanging leg raises getting easy, need to move to rings and add weight.