If the bar ain't bending...

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: