bigDman is getting fast - Page 25

**bigDman** · 05-13-2006, 06:48 PM

Deadlift: 45x10 135x5 225x1 295x1 365x1 385x2 PR
Speed deadlift (70%): 6x3 @ 320 lbs (90-120 sec rest b/w sets) PR
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 275x8 for all three circuits
Bent over row: 155x8 for all three circuits
Underhand (reverse) 160x8 for first 2 circuits PR 150x8 for last
Arched back good morning: 135x8 for all three

Very intense workout. My back is absolutely dead
Deadlifts were very nice and were a big confidince booster after last weeks deadlift workout
The speed deads were tough not use to pulling so heavy for speed workThe circuits were crazy. i stuck to the rest times. by then end i could barely move. It was great
heres a vid enjoy
comments on form or whatever would be great
http://media.putfile.com/Coan-Week-3
Overall A+

**Viperspit** · 05-13-2006, 08:19 PM

Nice vid BigD, good form on all exercises. Deads barefoot?

Don't drop the weights. Keep up the good work. :nosthumbs:

**bigDman** · 05-13-2006, 08:41 PM

thanks for stoping by viper. And i have droped the wieght on my toe before it wasnt to good :p

**Fitnfirm** · 05-13-2006, 08:44 PM

I just love your VIDS

Nice Hammies too

I hope to get those soon

Keep up the great work!!!!!!!!!!!

BigDman is D-MAN!!!!!!!

**bigDman** · 05-14-2006, 02:29 AM

well during the summer when i stop working out at school 3 times a week ill have more vids... intill then you only get to see me deadlift

**bigDman** · 05-15-2006, 08:32 PM

Bench 45x10 135x5 185x5 205x1 195x3 i could have gotten atleast one more rep but my hands slipped outwards
Tricep extensions 4 sets of 10 reps forgot the weight but i know it was a PR
Hammer curls 40x10 45x5 40x10 PR's

was kind of tired workout went okat

Overall: B

A_N_91 · 05-15-2006, 08:35 PM

Quote:

Originally Posted by bigDman

Tricep extensions 4 sets of 10 reps forgot the weight but i know it was a PR

Now THAT'S awesome. :nosthumbs

**bigDman** · 05-16-2006, 05:25 PM

thanks bro

squated today

Box Squats 135x10 185x5 225x3 275x1 295x1(bad form) 245x5 PR's
Steps ups 60x10 2 sets PR
Decline crunches 25x10 35x15 for 2 sets PR

Workopuit went very good

Overall: A

**bigDman** · 05-19-2006, 07:45 PM

went light today

SPeed bench 8x3 various grips 135 lbs
Close grip 4x6 at 155 lbs

cant wait to deadlift tommrow

**bigDman** · 05-23-2006, 08:56 PM

Saturday I deadlifted
It didnt go well so i decided to stop doing the coan deadlift routine. Its to much ontop of sports. If i wear to do it itd be after high school sports

Today i benched

I felt really good

Bench 135x5 185x5 195x3 205x2 205x2 PR
i hate not being able to use chalk at school. My hands slipped outwards so i couldnt get a 3rd rep on the first 205 attempt
CloseGrip 165x6 PR 165x5 165x3
Underhand Lat pull down 160x5 175x5 190x5 PR
Shoulder Rises 35x6(horrible form) 30x10

Overall: A

Lift · 05-23-2006, 08:58 PM

GJ on the PR's bro!

**bigDman** · 05-26-2006, 12:35 AM

thanks

on tuesday i worked on my agility

Acceleration (Forward) (1 set, 6 reps)

Exercise - Forward Broad jump with forward lean and acceleration. The jump should be about 1-3 yards and the run about 10 yards.

Acceleration (Lateral) (1 set, 6 reps each side)

Deceleration (Forward) ( 2 sets, 6 reps each leg)
Exercise - 5 yard forward run to stick in the proper deceleration position followed by backpeddle to stick
Deceleration (Lateral Shuffle with stick) ( 2 sets, 6 reps )
Exercise - Shuffle between 5 yards
Deceleration (Lateral side run with stick) ( 2 sets, 6 reps )
Exercise - Lateral side run between 5 yards

then today i squated

Box Squat 135x5 225x3 275x3 295x1 295x2 PR second rep sucked
Good Morning 155x8 for 3 sets PR

i need to work on the bottom of my squat...

**bigDman** · 05-30-2006, 04:45 PM

i went on a bike ride sunday... 35 miles avarage speed between 15-17 mph

Then today i benched
Bench 135x5 185x3 195x4 PR
Close grip 155x8 165x5 PR 165x4 i could have gotten 165x6 but i toched to high and my wrist bent back
Underhandlat pulldown 190x6 PR 175x6 175x6

Good strong workout... hit some nice PR's

Overall: A

A_N_91 · 05-30-2006, 08:31 PM

Awesome PR's BigD...when is your comp?

Trick D · 05-30-2006, 08:38 PM

So how much are you getting out of your bench shirt? Between raw flat max vs. with shirt?

**bigDman** · 05-30-2006, 08:43 PM

i dont know what my raw max is but its between 225-245 and my shirted max is between 275-295

so anywhere between 30 and 70 lbs

05-23-2006, 08:58 PM	#731
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	GJ on the PR's bro! __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

05-13-2006, 08:19 PM	#722
Viperspit Incognito Join Date: Dec 2005 Posts: 680 Recipes: 0 Rep Power: 14	Nice vid BigD, good form on all exercises. Deads barefoot? Don't drop the weights. Keep up the good work. :nosthumbs:

05-13-2006, 08:44 PM	#724
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	I just love your VIDS Nice Hammies too I hope to get those soon Keep up the great work!!!!!!!!!!! BigDman is D-MAN!!!!!!!

05-30-2006, 08:31 PM	#734
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Awesome PR's BigD...when is your comp?

05-31-2006, 12:23 AM	#737
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,672 Recipes: 0 Rep Power: 186 <