700 total RAW

[hjp]

Hello All,

Figured I should start up a journal of my journey to a 600lbs deadlift in 2012. Bodyweight sits around 81-82kg's at present, not too worried if it moves up though. This is my main focus this year and have started the year off with a Coan Phillipi Deadlift routine to get the process underway. For my other lifts I am following 531 with the following training days:

Mon: CP Dead Routine

Tues: Rest

Wed: 531 for Bench & Mil Press + Accessory

Thur: Rest

Fri: Squats 531 & Front Squats + Accessory

Sat: Upper Accessory + Speed

Sun: Rest

And here is a few sessions from the last week of training:

Monday 9th Jan 2012 - Coan Phillipi Week One

Deadlifts

60kg * 5

100kg * 3 - 2 sets

140kg * 2

160kg * 2 - belt for all deads from here...

Work Set

192.5kg * 2

Speed Sets

152.5kg * 3 - 8 sets

Coan Phillipi Circuit (less than 90s between exercises):

SLDL's

70kg * 8, 80kg * 8 - 2 sets

Pendlay Rows

70kg * 8 - 3 sets

Lat Pulldown (underhand)

70kg * 8, 80kg * 8, 85kg * 8

Goodmornings

80kg * 8 - 3 sets

--------------------------------------------------------

11/1/12 - Wednesday

Bench & Mil Press 531 - '5' week

Bench 531

Bar * 12

60kg * 5

Work Sets

72.5kg * 5

85kg * 5

95kg * 10 - aim was 8 so pleased to nail 10!

Military Press 531 - 5's week

Work Sets

37.5kg * 5

42.5kg * 5

50kg * 8

DB Shoulder Press (seated)

20kg's * 8

25kg's * 8

27.5kg's * 5 (+1 spotted)

Dips

+20kg * 12 - 2 sets

+30kg * 12 - battle an a few dodge reps!

Front Raises

10kg's * 8, * 8, * 10

Preacher Curls - had extra time, decided to pump the guns!

28kg * 8, * 8, * 7 (+3 spotted)

DB Curls / OH DB Tri Ext - super set

12.5kg's * 10, * 12, * 12 / 17.5kg * 20, 20kg * 15, 25kg * 10

Cable Bi Curls / Tri PD's - super set

30kg * 15, 36kg * 12, * 10 / 54kg * 10, * 8, * 8

---------------------------------------------------------

13/1/12 - Squat Day 531

Squats - "5's" Week

Bar * 10

60kg * 5

100kg * 3

Work Sets

120kg * 5

137.5kg * 5 (b)

157.5kg * 8 (b) - this was the goal so was pleased to hit it.

Front Squats

60kg * 5

70kg * 5

80kg * 5

90kg * 5

100kg * 5

Leg Extensions

100kg * 10, * 12, * 10

Weighted Cable Crunches / Back Extensions - Superset

Stack * 20, * 20, * 30 / 10kg * 15, * 15, * 20

---------------------------------------------------------

Saturday 14th Jan 2012

Bench Press - to get some more volume in

Bar * 10

60kg * 5 - 2 sets

80kg * 5

90kg * 5 - 3 sets

Skull Crushers

27kg * 10 - 2 sets

32kg * 10

Chin Ups (narrow underhand grip)

BW * 10, * 10, * 8

Jumps - at new gym now they don't have a box like old gym, just this desk I used that was high enough lol... Worked up to doing sets of three at approx just above my elbow height

DB Shoulder Press (Seated)

26kg's * 8 - 3 sets

-----------------------------------------------------------------

Coan-Phillipi Week 2 - Monday 16/1/12

Deadlifts

60kg * 6

100kg * 2, * 2

140kg * 2, * 2

180kg * 2 (b)

Work Set

205kg * 2 (b) - felt light which was suprising, but good

Speed Sets

165kg * 3 (b) - 8 sets

Coan Phillipi Circuit (less than 90s between exercises):

SLDL

80kg * 8, * 8, 100kg * 8

Pendlay Rows

70kg * 8 - 3 sets

Chin Ups - easier to get access to chins bar so used it instead.

BW * 8 - 3 sets - last rep last set assisted

Goodmornings

80kg * 8 - 3 sets

-----------------------------------------------------------------

Pretty happy with the training so far. Am back on creatine now and stocked back up on protein. Have some BCAA's coming and am trying to eat plenty to keep the body recovering and smashing these sessions out. Really enjoying training at the moment.

Oh an heres vid from todays training...

[red machine]

have you done that coan/phillip prog b4? i like it ay, iv done twice, added 10kg 1st time and gains on the 2nd time also, cant remember how much as i went from sumo to conv but it def works

[hjp]

Na this is my first run through. Glad to hear you had success, and a couple of times too! I have always wanted to do it an with deads being major focus currently decided it'd be a good time to crank it out. Seems to be ok so far but will get tough quick but bring it on.

[Big john]

deadlifts bring a tear to my rangi eye 8) . Seems you have the leverages for the deadlift

awsome work bro. great goal to asipre too :nod:

will you be hitting that raw or equiped mate?

[hjp]

Raw, most likely stick raw for 2012. Competed eqquipped in squat an bench but havent actually tried a deadlift suit before. It is my first year in senior men's this year so I think its a good time to build up some raw strength!

[Big john]

Raw, most likely stick raw for 2012. Competed eqquipped in squat an bench but havent actually tried a deadlift suit before. It is my first year in senior men's this year so I think its a good time to build up some raw strength!

awsome dude, will be watching with great intrest

[hjp]

Wednesday 18/1/12

Bench & Mil Press 531, "3's" Week

Bench Press

Bar * 10

60kg * 3 - 2 sets

Work Sets

80kg * 3

90kg * 3

100kg * 10 (ww) - Rep PR, best at 100kg previous was 8... Don't know where this came from! It's the first time I would say 100kg felt light.

Military Press

Work Sets

40kg * 3 - 2 sets at first work set to warm up...

47.5kg * 3

52.5kg * 7 - goal was 6 so pleased with the effort

DB Bench Press

40kg's * 8, * 7, * 5

Dips

BW * 20, * 20, * 16

Tri PD's

54kg * 8 - 3 sets

BB Curls

24.5kg * 12 - 3 sets

OH DB Tri Ext

26kg * 12, * 12, * 10

Very happy with the Bench! Seems to be getting strong lately, may go for some heavier singles after 531 next week just for a bit of fun! Enjoying the routine at the moment.

About an hour after this workout I went to KFC an downed a big feed of chicken.... YUM! More than 1800cal with the drink and chips and well over 100g of protein lol

[hjp]

5/3/1 Squat Day 20/1/12

3's Week

Squats - next time will use other rack, safety's were a tad high

Bar * 15

60kg * 5, * 3

100kg * 3, * 3

Work Sets

130kg * 3

147.5kg * 3 (b)

165kg * 7 (b) - aim was 6 so pleased with 7

Front Squats

60kg * 5

80kg * 5

100kg * 5

110kg * 5

Leg Press - back at a gym with a proper one!

200kg * 10

240kg * 10 - 3 sets, these should get heavy fast, hadn't used leg press for ages!

Lying Leg Curls

54kg * 8 - 2 sets

48kg * 12

Seated Leg Curls - new gym has one that pivots on thigh not shin! Good! Lying one is better though.

82kg *10, * 8

75kg * 10 - did 3 sets total of 15 double crunches, done inbetween sets.

Leg Extensions

103kg * 12 - 3 sets

Enjoying the new gym on legs day. Proper leg press and better leg curl machines.

Front squats were good again. Squats I got a bit close to the safetys so will be using the rack I used for front squats to squat in next week so depth doesn't make me hit safety's.

Here's my vid:

[drizzt]

Squats are sounding good bro, how are you finding the program hybrid?

P.S fixed up your video link, on NZBB you need to use instead of the tags you use on PH, and you need to paste the whole address, not just the Vid ID So it went from this (which works on Powerhouse):

[youtube]kvnEYNCcyC8[/youtube]

To this:

[video]http://www.youtube.com/watch?v=kvnEYNCcyC8&feature=player_embedded[/video]

Confused the hell out of me when I first started doing vids on both sites, so thought I'd explain!

[Big john]

^^ ha yea! tell me about it dude

[hjp]

Thanks for that Drizz!! Now I know lol. Program going well. Feeling stronger man think the eating is helping (weight is going up slowly too!).

[hjp]

The legs are feeling it today. Will ensure lots of eating to help there!

Saturday 21/1/12

Upper Accessory

Bench Press

Bar * 10

60kg * 3 - 2 sets - paused reps

80kg * 3 - 2 sets - paused reps

90kg * 3 - 2 sets - paused reps (no spotter so just 3 good clean reps)

90kg * 10 - touch an go reps

DB Shoulder Press (seated)

26kg's * 8

24kg's * 8 - 2 sets

Military Press

40kg * 8 - 3 sets

DB Hammer Curls

14kg's * 12 - 3 sets - did crunches between sets, reps of 20, 15, 15

DB Rear Raise

8kg's * 15

12kg's * 10 - 2 sets - did leg lowers (lower abs) 3 sets total of 12 reps each

Good shoulder focussed session!

[hjp]

Monday 23/1/12

Coan Phillipi Week 3

Deadlifts

60kg * 6

100kg * 2 - 2 sets

140kg * 2 - 2 sets

180kg * 2 (b) - 2 sets

Work Set

220kg * 2 (b) - meant to be 217.5kg but easier just chucking the 20s on.

Speed Sets

180kg * 3 - 6 sets

Circuit ~ 90s between exercises

SLDL 80kg * 8 - 3 sets

Pendly Row 70kg * 8 - 3 sets

Chin Ups BW * 8 - 3 sets

Goodmornings 80kg * 8 - 3 sets

Good session. Still had sore legs from Friday so was glad to nail the reps at 220kg. No video as camera failed on me! 180kg felt ok, not super fast but decent enough.

[hjp]

Felt good today an wanted to move squats to Thurs so decided I would do Bench an Mil 531 week today...

Monday 24/1/12

Bench - 531 Week

Bar * 12

60kg * 3 - 2 sets

Work Sets

85kg * 5

95kg * 3

110kg * 1 - Vid

Bonus Sets

120kg * 1 - 2 sets - 2nd set on vid.

Military Press - 531 week

40kg * 5

Work Sets

42.5kg * 5

50kg * 3

55kg * 5

Bonus Set

60kg * 3

DB Bench Press

42kg's * 8, * 8, * 5

Dips

BW * 20, * 15, * 12

Tricep PD's

54kg * 8

48kg * 8 - 2 sets

Good day at the office, if 120kg had felt easier would've gone for 125 or 130 but decided to just do two sets of singles to feel heavier weights. Military is getting strong quickly. Happy with the day.

[hjp]

Vid of some of the singles...

[justhell]

Hey hjp,man thats good leg strength you have there and good tecneich.

Interesting journal to follow,keep up the good work.

:clap:

[hjp]

Thanks Justhell!!

Order from BB.com arrived today!! Amping for tomorrows squats now!

[Big john]

Thanks Justhell!!

Order from BB.com arrived today!! Amping for tomorrows squats now!

nice, Love my TKs that i use for squats :nod:

[hjp]

Thursday 26-1-12

Squats - 531 Week

60kg * 5 - 2 sets - Wore sleeves throughout

100kg * 3 - 2 sets

Work Sets

140kg * 5

160kg * 3 (b)

175kg * 5 (b+ww) - felt good. Dropping forward, mirror not helpful. Trying to keep eyes focussed up an not try judge depth.

Front Squats

90kg * 5

100kg * 5

110kg * 5 (ww)

115kg * 5 (ww)

Lying Hamstring Curls / Leg Lowers

54kg * 8, 60kg * 7, 54kg * 8 / 3 * 12 reps

'The Bear' Complex (Deadlift-Hang Clean-Front Squat-Pop Press-Back Squat-Pop Press * 7 reps)

40kg - 2 sets - damn that is tiring!!

Here's the video... Long today!

[justhell]

Wicked stuff man those bear complex look fcuken hard. :shock:

going awsome. :nod:

[hjp]

Yeah it hurt at the end lol

Bench - focussing on pulling shoulder blades down an throwing bar back to head, also pulling elbows in...

Bar * 12

60kg * 5 - 2 sets

80kg * 3

90kg * 3

100kg * 3 - 3 sets

Pull Ups

BW * 10 - 2 sets

+10kg * 6

BW * 10

DB Shoulder Press - done between first three pull up sets

26kg's * 8

28kg's * 6, * 7

Called it a day. Main reason to come in was extra volume on bench as well as technique. Felt good, different but more powerful and the shoulder blades made the setup feel way tighter as well as bring up the arch. Good session, will take a while to get technique going but a good start.

Here's the vid:

[hjp]

Coan Phillipi Week 4

Sunday 29/1/12

Deadlifts

60kg (132lbs) * 5 - 2 sets

100kg (220lbs) * 2 - 2 sets

140kg (308lbs) * 2 - 2 sets

180kg (396lbs) * 2 (b)

200kg (440lbs) * 1 (b)

Work Set

230kg (506lbs) * 2 (b) - stoked to get it! Didn't feel too bad either!

'Speed Sets' - Hard to call them speed today lol

192.5kg (423lbs) * 3 (b) - 5 sets

Coan Phillipi Circuit (90s between exercises):

SLDL 80kg (176lbs) * 8, * 8, 90kg (198lbs) * 8

Pendlay Rows 70kg (156lb) * 8, * 8, 80kg (176lbs) * 8

Chin Ups BW * 8 - 3 sets

Goodmornings 85kg (187lbs) * 8 - 3 sets

Really happy with the day. Did Sunday as felt good and this way I get 8 days till the next CP deads session. Had never attempted 2 at 230kg before. Stoked to nail it. Speed deads were not speedy but they came up with a little bit of quickness. Technique went average as the sets went on but was OK. Circuit was tough as always, no more circuit from next week (yay!), thats when the Power Shrugs come in too. Looking forward to the lighter week before building it back up again. Very happy.

Here's the vid...

[hjp]

Tuesday 31/1/12

Body Weight 84.4kg - After sinking some fluids though... but appears to be increasing nicely

Bench Press (Starting Smolov Jr)

Bar * 20

60kg * 3 - 2 sets

75kg * 3

Work Sets

87.5kg * 6 - 6 sets - focussing on technique. Felt smooth.

Military Press

Bar * 5

40kg * 5

50kg * 5 - 3 sets

Pull Ups

+10kg * 6

+20kg * 3

BW * 10, * 7

Have decided to do the Smolov Jr for my bench. Felt like I needed some more volume. Although its not going to be as intense as I am going to do it over 4 weeks not 3, with three sessions a week. Simply to allow me more recovery, and also so I don't slow my progress on the Coan-Phillipi by doing too much (+ I like my day off before deads). So my routine will be looking kind of like this...

Monday: Deads (Coan Phillipi)

Tuesday: Bench (Smolov Jr) + Millitary Press (5's)

Wednesday: REST

Thursday: Bench (Smolov Jr), Tri's & Weighted Pull Ups

Friday: Squat (531) + Front Squats (5's)

Saturday: Bench (Smolov Jr) + BW Pull Ups

Sunday: REST

Adding in a small bit of bench assistance (Tri's will simply be one exercise, and on Military Presses I wont go too heavy) which I would be unlikely to do if I was going to bench four times a week in the 3 week (real) version. Stepping up the pull ups to try balance the extra pushing out a bit. I will also try do more things for the rotator cuffs more often as well. It should be fun, and be good to see how the bench responds to increased volume too.

[red machine]

strong pullin there mate, whats ya current best pull?

[Big john]

tanks pulls!!! 8)