Jonathan's training

[jonathan]

29/11

Week 1 Coan Phillipi

Deadlift (75%): 1x2 @ 127.5 kg
Speed deadlift (60%): 8x3 @ 102.5 kg (90 sec rest b/w sets)
Press:
5x40 kg
3x3x50 kg
5x40 kg
Abs

 

[El Freako]

Are you going to be doing the full assistance circuit too?

 

[jonathan]

I thought about it, but I decided not to do it, for me it is already a lot of volume. It is a mild cyclus, I only put 170 kg as my target. The difference is that I will perform my deadlifts with double overhand grip and will focus on my technique. After this cyclus I will try another one, step by step toward that 200 kg at 73 kg bw.

 

[El Freako]

200kg@73kg will be pretty awesome. Good luck.

I considered the Coan/Philippi routine too but I think the assistance work scared me off. Its pretty brutal.

 

[jonathan]

well first I had the Ortmayer routine in my mind. But I didn't like the 4x4 before your main work sets. In the Coan Phillipi routine you'll get your reps after your main reps (1x2) and boy does it hurt.

 

[El Freako]

The 4x4 does take a bit out of you but it really makes you have to focus when you do the heavier reps.

Maybe you could do it in reverse?

 

[jonathan]

Maybe I could do that, good idea. But first let's see how those 10 weeks pass.

 

[jonathan]

1/12

clean and strict press
up to 5 singles with 70 kg easy

Jerks
up to 100 kg easy

swings up to 33 kg easy

6/12
Week 2 Coan Phillipi

Cleans
2x50
2x70
2x80
deads
2x100
2x115
2x125
2x135 double overhand fast, easy

Speed deads
8x3x110 man my glutes

clean and strict press
3x3x50 kg

abs

out

 

[El Freako]

Lol@glute pain. Deads are fun.

 

[Hypocrisy86]

good workout there man !! nice and quick.

 

[jonathan]

thx man

8/12

Clean and strict press
3x30
1x50
1x60
1x70
1x70
1x70
1x70
1x70
1x70
1x70
1x70

ok got all 8 singles, next time 72,5kg

jerks
1x70
1x80
1x85
1x90
1x95
1x100
1x102,5 PR
1x105 PR still felt pretty easy actually. BW+30 kg hurray

"Goerner the mighty"
per dumbell 1 swing + 1 press + 1 clean and press (push press or strict press) each arm

10
20
25
33
25
20
10

dead

 

[El Freako]

Good strong workout Johno!

 

[FEVER]

nice squats, no doubt!

 

[jonathan]

I've done my squatting in the past. 200 kg @ 80 kg (or less)

 

[jonathan]

13/12

Week 3
Deadlift (85%): 1x2 @ 145 kg
Speed deadlift (70%): 6x3 @ 120 kg (90-120 sec rest b/w sets)
Press: 3x3x50
Abs