[Standard]

Originally Posted by finnegan

Nice time. I'm thinking on the monthly conditioning challenges, I'm going to do them once a week to gauge improvement over the course of the month.

I'm still working on what to do for the December challenge, so any suggestions would be good, just put them in the master sticky thread.

maybe something festive... like dragging a sled

[finnegan]

Perhaps a density challenge. How many x can you do x amount of time type thing.

[Cap'n]

Coan DL Cycle
Week 2

Deadlift
Warmup
405x2

Speed Deadlift
330x3x8
90secs rest b/w sets

Circuit
SLDL x 8 @ 135
BORs x 8 @ 135
UH Lat Pulldown x 8 @ 140
GMs x 8 @ 115
x3

Felt a lot better this week than last. Awesome

[mschatz]

Ah, you made it. Atta boy!

[thethirddiaz]

I'm considering doing this cycle after my 5x5. I notice you aren't doing any heavy lifting other than the cycle. Is that just because you don't have the time? Do you feel like you could squat or bench on Monday or Friday or is this cycle too difficult for that?

[Cap'n]

Originally Posted by thethirddiaz

I'm considering doing this cycle after my 5x5. I notice you aren't doing any heavy lifting other than the cycle. Is that just because you don't have the time? Do you feel like you could squat or bench on Monday or Friday or is this cycle too difficult for that?

During the first week I was too busy from work to do anything else. Then I got sick over the weekend. I'm hitting the gym tomorrow morning, and then again on saturday.

I could easily bench and squat heavy in addition to this. I'm focusing on front squats right now because of the 315 race, and will be benching heavy to try to hit my end of year goal. If at any time I feel that it's wearing me out, I'll tone it down a bit.

My number one priority right now is the DL cycle.

All I can say is keep the assistance weight (from the circuits) light. Not so light that it's a waste of time, but light nontheless.

[Cap'n]

Forgot to post my workout from wednesday:

November 28th, 2007

Strict OHP
Barx10
95x8
135x5
155x3
165x1x4

This was far tougher than it should have been

CHINSMOTHERFUCKER
BWx10,8,6
BW+10x4
BW+35x1x3

Ran out of time


December 1st, 2007

Front Squats
135x5
185x5
225x5
255x5

BARF

Got a call from work needing me to come in and sign something before it was sent out in the mailbag. So I had to cut this on short.

I'll try for a cardio workout later.

[Zerocrew1984]

some good solid workouts anal

[Cap'n]

Originally Posted by Zerocrew1984

some good solid workouts anal

Third week of Coan's tomorrow.

I'm loving it

[mschatz]

You dont really train very often