CoachK's New Log

[CoachK]

It can vary. I change my grip each time I do them. I alternate between my competition grip, pinkies inside the rings, and a close grip. No problem man, I enjoy bringing some new concepts and ideas and lifts to the board. It makes me feel like I'm contributing somewhat.

[CoachK]

9/22/08
Box Squat - Briefs - 15 3/4"
225x3
275x3
315x3
365x3
385x3
No Box, Suit Bottoms
385x1
405x2x1
Suit Up
500x1

Step Ups
210x4x4

Neck
85x4x12

Oblique Raise
85x3x12

Swings
65x3x5-5-5

Shitty squat day. My form was good on all the sets of 3, but the free squats with the bottoms were shit, so was the 500 even though it was easy I was an inch or 4 high... I had no pop in my hips from the bottom, and no matter how hard I tried to keep form on the free squats I fell a part. I think it was the fact that I woke up every hour on the hour from midnight till I got up at 5:30 this morning. I am having some trouble finding depth without the box, but I have plenty of time to get that worked out. I'm going to keep doing box squats in the briefs up to 385, then hit some free squats to try to find depth with my suit. I've been alternating good week for bad week squatting this cycle, I hope the meet is on a good day.

[CoachK]

PM
Bike - 10 mins 3.03 miles
Stretching - Static
Mobility - A lot of hip work

Feel like I did squat this morning. I'm leaving work now. To go eat chicken sandwiches and pass out.

[CoachK]

9/23/08
Bench Ass.

Military Press
190x3x10

Plate Raise
55x4x10

Lat Pulldown
180x4x12

Piston Press
Purple Bands x 100 Total

Cross Body Triceps Ext.
30x4x12

I don't know if those last two are making me stronger, but they make me look stronger, which is always cool.

Walk On Hell...
Power Clean
155x3x6

Squat (ass to ground)
185x3x10

Bench
155x3x10 (strict form, slow eccentric phase)

Knee Tucks
3x30 seconds

Side to Sides over Cones
3x30 seconds

Standing Long Jump
2x10

Lateral Long Jump
2x10

Partner Sled Sprints
Sled w/ 50 poundsx3x52 yds on wet grass...4 pukers

[CoachK]

9/24/08

GPP - Treadmill 3.2 @ increasing incline up to 12, then back to 7, then sprint intervals. 22 minutes total.

Standing Ab Pulldowns
120x3x12

Seated Ab Pulldowns
165x3x12

MB Twist Throws
12x3x16

DB Press Crunch
75x4x20

Roman Chair Sit-Ups
25x3x12

I need to start pushing for PRs on core day, it's been a while and I'm feeling stronger in my core. I need to start pushing for PRs on squat day too.

[CoachK]

9/25/08

Rack Pulls from Below Knee
All sets with 90# chain
Barx3
135x3
225x3
315x3
365x3
385x3
405x1
455x1
500x1
315x5
225x5

GHR w/ 4 Count
BWx3x12

Back Ext.
45x3x12

Alt. Leg Pushoff
6x3

SLDL on plates
315x3x4

[CoachK]

9/26/08

ME BENCH...IN ALL CAPS!

Rotator Cuff and Band to warm up
Barx5
135x3
225x3
315x3
add Shirt, 1 Board, 90# Chain
315x1
335x1
355x1
365x1
380x1
385x1
Take off the chain and Board
425x1 on the chest, smoked it
Take off the shirt
275x10

Close Grip Rug Press
275x2x6
295x5...break for 10 count....get one more rep for an even 6

Chest Support Row w/ Pause at Top
130x4x12

Shrugs FULL range of motion
130x4x25

Maybe a little pump up shit with 135, maybe not, I don't know. I fucking stoked about my 385x3 especially since that's just 10 lbs less that what I took off a 2 board. I might get 435 for a triple next week, I'll give it a go at least. My bench is really coming along. My triceps work is going great, and my back work is moving along nicely. I'll keep pushing it up and keep working for that bigger bench.

[CoachK]

After the workout

Pushed the Sled 3 trips, high handles down, low handles back
Rolled the Hammies, Calves, and IT Bands.

PM

Mobility
Bike - Intervals for 5 mins
Stretching
Rotator cuff
Rice Grip 1 min

Another week down. My bench is going through the roof right now, deadlift is feeling better than ever, and I've resolved to murder squat these next three weeks before the meet. I have three weeks to start hitting my stride and get dialed in. I'm peaking at the right time, I'm learning my gear right, and now I'm ready to do this shit. Next week is going to start with my best squat day ever now that I finally have the order of things down, then I'm going to suit up and pull something heavy over 6, and then get down to the 1 board straight weight. My body is recovering well thanks to all my stretching, rolling, and mobility work, and I'm feeling awesome about everything.

I'm going to the Concho River Music Festival this Saturday to throw back a few and listen to some good tunes. Here's what I'll be listening to.

YouTube - Randy Rogers Band Kiss Me In The Dark

[CoachK]

9/29/08
Monday...a GREAT DAY
ME Squat
15" Box
Briefs Only
225x3
275x3
315x3
365x3
385x3-best form ever on this one, I'm getting it down
Canvas suit, straps down
405x1
455x1
495x1
Straps up, add wraps
545x2x1

Forward Lunge
185x4x4

Neck
85x4x12

Oblique
85x4x12

Goodmornings
95x3x12

All my suited up squats were a bit high, but the 545 was pretty close, maybe an inch off. I have two more suited up workouts, maybe 3 if I want, to find depth. I think just breaking in the suit will help, it's getting better, but shit it's tight. 545 was easy, not much rest and got both up fairly easy, and considering that's what I maxed at in the meet I'm happy. Next week I'll try 565 and see how it goes, hopefully I can find depth. If anyone knows any tricks to breaking in canvas let me know (DBC where are you?).

[Big Vince]

looking good bro! damn nice lifts. btw, where is the texas cup being held?

[CoachK]

Carrollton up in the Metroplex. They changed the venue after the Hurricane and whatnot, and reduced the number of entries to 55, so I have to get my shit in TOMORROW to make sure I get a place. Good thing is they bumped the weigh in back to 8:00 PM, so I might make early weigh ins if I'm lucky. Gotta get a money order today though.

[CoachK]

PM
Bike-10 mins
Stretching - Whole Body
Mobility - Typical Hip stuff so I can still walk tomorrow

I get a break in the early afternoon today until the Throwers get in here in 30-45 mins. I'm gonna goof off until then, Mondays suck.

[strongman]

Coach, you anywhere near DFW? If so I got a guy you can train with that can really teach you alot about gear use (shirts especially) LMK.

[CoachK]

I'm about 4 hours from Weatherford, 5 from the actual metroplex. PM me and let me know where your guy is and I might be able to drive down for a workout every now and again or something. West Texas is a pain in the ass man. I'm 5 hours from anywhere. I need someone to tutor me badly. Training alone has it's perks, like having to think for yourself and just lift, but it has it's drawbacks as well, mainly like the fact that I don't know shit about lifting in gear still, and my form on everything sucks balls. PM me about that guy though, I'd appreciate it.

[CoachK]

9/30/08
Bench Ass.

Military
190x3x10 gettin easier

Plate Raise
55x4x10

Lat Pulldown
180x4x12

Pressdown w/ hold
120x4x12

Cross Body Triceps Extension
35x4x12

Polished the guns for a couple sets just because my tris were really fired up and my bis felt left out.

Did some band pull a parts

Walk on hell starts in 4 minutes. 4 of them got called up last week, I'm proud of them, they might make it yet if they stick to it and keep working hard. Those who are left...must die.

[CoachK]

9/1/08
Abs

Standing Pulldown
120x3x12

Seated Pulldown
165x3x12

Woodchops
110x3x12

Roman Chair w/ Bar behind my back
3x12

Seated Twist
35x3x20

GPP -
Treadmill progressing incline up to 13 degrees @ 3.2 took about 12-13 mins
Back it off to 7 degree incline, 8.8-9.0, 15 sec sprint/45 second rest, 8 intervals

everyone took the morning off without telling me, so I said fuck it and got my shit done by 8. One volleyball girl came in to work, but she's a workhorse who can't stay out of the weightroom, Alix is a great worker. Made up the v-ball offseason program this morning, I had it running through my head while I was talking with her so I jotted it down. Softball is the afternoon, featuring our Weightroom athlete of the month - Laura Lopez. Ms. Lopez is starting catcher for the Belles, and she has devoted her summer and fall to the weightroom and allows me to manipulate her weights and workout as I see fit. She does anything you tell her to and does it harder than anyone else. She has succeeded in intimidating all the pitchers on her own team from pitching to her in practice (she's been walked 7 times in PRACTICE, hit 5 homeruns in practice and a grand slam in the teams one scrimmage). She is currently squatting about 225-235, benching around 135-140, and cleaning close to 160....total HOSS. My girl!!!

[CoachK]

10/2/08
ME Dead
155x3
245x3
335x3
425x3
475x3
585x1
475x3
425x3

Back Extensions W/ SSB
125x3x5

GHR
Purples x 3 x 8

Pullthroughs
Greens x 3 x 10

My legs were destroyed today, I was just tired, beat down, and my legs have been sore since ME Squat on monday. So the new goal for ME Deadlift days is to just hit good solid triples with 425 and 475, then hit a highish single, then more triples. Good back work today.

[CoachK]

Playing Catch-up here. I didn't post friday because I ran out of time. We had to hit the road by 10 to get up to Dallas, to fly to Minneapolis, to drive to Wisconsin Rapids for a birthday party (wife's grandmother and a bunch of family I have never met before). Stayed there saturday all day, then got about a 2 hour nap that night before waking up at 1 AM sunday to drive back to Minneapolis, fly back to Dallas, then drive back home. Total travel time this weekend, 14 hrs driving, 4 hours flying, 12 hours sleeping...yeah, but I got plenty of rest upon my return home yesterday, nice little 2 hour nap, then a full 7 hours of sleep all doped up on melatonin.

Friday 10/3/08
Rotator Cuff/Band Pull A Parts
135x3
225x3
315x3
shirt and one board
365x3
385x3
405x3
415x3x3
raw
275x11

Chaos Bench
115 + 65DBs x3x6

Pullups, BW only
40 PR
20
20
20

Dips BW only
40...then 30 seconds
18

415x3 off the one board was a chore. CNS was just fried. My first two sets went fine, last set was a bitch. Hit a rep PR on pullups, then came close to another rep PR on dips by my chest, tris, back, and bis were all fried. Took a 30 second break and hit 18 before I called it quits. I'm going to take 3 singles off my chest next week and hopefully find my second attempt weight. I'm so tired of triples on bench, but I think it's improved my strength and lockout tremendously. I look at it this way. Before the last meet, it was my best workout to hit 385 plus chains off the one board for a single. This cycle, I hit 385 plus chain for an easy triple over a month out. I just gots to watch my CNS and help in recovery.