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Chad Coy's Indigo-3G Log
 

Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

@Lonnie.....I posted on your wall..dieting for a BB show can dry you out- you may wait until after your show to add in a lot of reactive training...just a thought!

@standtall-I have never thought that...the body will do what it needs to do to live! One of my kids has put on 30lbs since OCT....and is much leaner...actually I have a bout 10 of them that have done just that-the scary thing is I know their nutrition is really not that good!

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Professor X
Level 5

Join date: Oct 2002
Posts: 51898

That's a lot of size. I haven't seen all your pics, but if you bring your arms up more, you will be pretty damn symmetrical.

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

@ Professor X..THANKS!...I would need to train them besides the base program of pushing and pulling....maybe some day I will return to my bodybuilding roots?

I know that will happen....chasing strength and power is taking its toll...but I would like one more shot at ASM.....10x will be hard to catch...and maybe the masters division?

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StandTall
Level 100

Join date: Dec 2006
Posts: 1039

Chad,

Would working your arms take away from the rest of your training? Would it hamper recovery? Seeing that so many strongmen have torn the biceps with heavy carries I'd think that training arms or at least biceps would be a must. Can you tell me your thoughts on the subject?

Obviously you know what the heck you are doing and are a wealth of knowledge.

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

I always said if I felt like training arms I did not train back/chest/and delts hard enough...if I had something left in the tank I would do more chin ups and dips.

They are a small muscle group and would thus not tax recovery much.......I used to train arms early on and they always felt tired during events...so I stopped training them....I have strained my biceps a few times , but nothing long term....also I always seemed like my tri tendons got inflammed...

Might be worth trying again- that is training arms more than 1x per month........1x per week would be a place to start.....

old dogs can "re-learn" tricks!

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StandTall
Level 100

Join date: Dec 2006
Posts: 1039

Chad Coy wrote:
I always said if I felt like training arms I did not train back/chest/and delts hard enough...if I had something left in the tank I would do more chin ups and dips.

They are a small muscle group and would thus not tax recovery much.......I used to train arms early on and they always felt tired during events...so I stopped training them....I have strained my biceps a few times , but nothing long term....also I always seemed like my tri tendons got inflammed...

Might be worth trying again- that is training arms more than 1x per month........1x per week would be a place to start.....

old dogs can "re-learn" tricks!


Chad,
Thank you for your thoughts and willingness to share.

What do you think about high reps for arms to help "repair/recover" by providing more blood flow? When I was doing MMA nightly and still weight training this seemed to help my elbows tremendously. I would also do a Dogg Crapp like stretch for both Tri's and Bi's after super setting them to fill them with blood.

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

I like "feeder" work...and I like it for about every body part!
My non training days consist of alot of body weight stuff mixxed with Suspension training and prowler work.....all the "pumping" aids recovery!

Stretching is a good thing post training...pre workout just hit dynamic movements to fire up the nervous sytem.

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

Okay I am going nuts...I trained last Fri.....took the weekend off and planned on training M/W/TH before leaving for my kids springbreak....my youngest son was sick last week and now my oldest is sick and I have had to split time with my wife watching him ...while both of us working....so the time I have had to give is my training time!!!!! I should get to train tomorrow-TWICE!...but going crazy from doing nothing but running..........

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

3-27....had to surprise cancellations...
warmed up then:
power snatch-worked up to 225x 5 singles-hammy getting better
reverse hyper-200x 5 sets of 20
bands-face pulls/dislocations.pull aparts-4 sets of 10 each

speed bench-255x 8sets of 3
circa:
parallel chin- worked up to 125x 3....about 10 sets of 3 to get to top set
axle press-about the same number of sets-347x1 no gear
band suspended dead from 12inch- worked up to 655x6 singles
various jumps worked in.
Giant cluster of
went to main gym....ass loads ( 8sets) of tuck front and back levers...sets of 3reps....back pumped
prowler push-4 sets of 50yards with extra 90lbs....mondo was sticky today
1 arm db incline-100x30
Suspension Y T ROW-4 sets of 10/10/20

3-28
activation:
reverse hypers 220x5 sets of 20
tons of bands
power clean- worked up to 255x1 started feeling hamstring a bit
thick chin for speed 8sets of 3

speed dead with trap bar-worked up slow testing hammy-hit 505x 3 singles at the end all under .85 seconds-did not want to push it too much
speed viking press-260x5 sets of 3/280x3/300x3 for 3 sets-these were all between 3.2 and 3.5sec
circa max
top half squat-worked up to 553 plus 200lbs in bands for an easy set of 10
log bench-310 x 4 sets-14,12,10,8
mixxed jumps into squats
decided to try some holds:
cluster of:
chin holds (4sets) and log row( 3 sets) hold for back ... holds were between 15 and 30 seconds
axle over head-shoved into the rack-177 in weight-57sec/37sec/33sec/25sec
The pump was unbearable...not sure if sore from yesterday or today- probably more from today-lats/mid back traps and tris are hurting and it was 5 hours ago!

I will hit some conditioning and run tomorrow ( I hate to run, but I am signed up for this SPARTAN race next month and don't want to look like an idiot!)

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

The drive to Florida sucked... Worst ever in
25 years of making the trip!
Finally get to go to a gym...... It has a squat rack...
One place I called thought a smith machine was
A squat rack!
Dumbells only go to 100.... No bumper plates
...... People that do not train should not own gyms!!!!!!!
Had to vent... After four days off anything will do.

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

I hate training in commercial gyms!
They did have a squat rack.
After dynamic warm up
Hang snatch 185 for 8 sets of 3... These were
Super set with band work, jumping, med ball
Slams and flip n grip chin ups
Dynamic effort cleans 255 x 8 sets of 3
and push jerk 275x 7 sets of 3...back and forth
Dynamic effort dead 475x six single
Dynamic squat455 x 6 sets of two
More flip n grip chins with one arm
Dumbbell incline100 x two sets of 30
Trained with my daughter .... She was a strong
As most of the drug loaded idiots in the gym... She
Jerked 135x 5 for three sets... Pulled 205 fora set of 8... Did
Atleast eight sets of chins for sets of five...
We did jog the squat rack for an hour... Only had
To tell two curlers to go away.....
Was sporting a red T Nation
Shirt.... I think my daughter and I were the only
Two sweating in the whole place......

Enough bitching... Happy to have trained... Some fellow strongmen have saved
Me ..... My daughter and I will
Train in clear water Weds and Fri!

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corstijeir
Level 100

Join date: Mar 2010
Posts: 3457

I hear you, i get antsy if I take time off from the gym :) Welcome to my every day gyms :)

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

4-3
up at 7:30am...2 scoops MAG-10/1 Power Drive-4 indigo
walked 25 min to park...then did a quick warm up followed by body weight squats/lunges/inverted rows/push ups/chins/hangs of various sorts...then I jogged home-lots of staring people! STRETCHED once I got home- it makes me feel good!

10:30am post-2 Surge recovery...2 curcumin/4 joint complex/4 flame out....11/2 cups cottage cheese/1 cup pineapple/3 cups brown rice mixxed with a bit of splenda and cinnamon....off to the beach with my kids!....lots of beach volleyball and football today-so I will get a little heavy breathing going on.
pulse on the beach around 1:30/////meal around 3pm...pulse at 6 and last meal around 7:30pm.

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

4-4
up at 6:30...6 indigo/2 MAG-10/1power drive/4g alcar
7:15 on the drive started drinking peri: 2 mag/2 ana/4 swf
snatch- worked up to 225 for 5 singles
tons of bands and face pulls with cable and ring holds

switched to hang pulls after the snatch worked up to 355x5
super setted with pull ups-5 sets of 5 with 90lbs
jerked 335 x 5 singles with jumps before...did 3 holds with 185-75sec/60 sec and then 45 sec....mid back/lats
smoked

squat-455x8 sets of 2...more jumps
dead 515x10 singles
incline hammer chest 450x 8,7 then 6 super setted with hammer row-500x3 sets of 10
rings the entire session
post nutrition@ 10:30...3 recovert/1 Power Drive
noon- 120z steak...4 flame out...salad...now off to the beach with the kids!

run later and maybe push the rental VAN!

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StandTall
Level 100

Join date: Dec 2006
Posts: 1039

Chad Coy wrote:
4-4
up at 6:30...6 indigo/2 MAG-10/1power drive/4g alcar
7:15 on the drive started drinking peri: 2 mag/2 ana/4 swf
snatch- worked up to 225 for 5 singles
tons of bands and face pulls with cable and ring holds

switched to hang pulls after the snatch worked up to 355x5
super setted with pull ups-5 sets of 5 with 90lbs
jerked 335 x 5 singles with jumps before...did 3 holds with 185-75sec/60 sec and then 45 sec....mid back/lats
smoked

squat-455x8 sets of 2...more jumps
dead 515x10 singles
incline hammer chest 450x 8,7 then 6 super setted with hammer row-500x3 sets of 10
rings the entire session
post nutrition@ 10:30...3 recovert/1 Power Drive
noon- 120z steak...4 flame out...salad...now off to the beach with the kids!

run later and maybe push the rental VAN!


How is the leg doing Chad?

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

It is getting better....mostly just paranoid about getting hurt again....this week has been good for just getting some more movement in. Today I am headed to a GOLD'S GYM that has real equipment so hopefull I can get heavier session in.

Next week I will start to focus on more events and getting ready for the "season".....

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

Gold's gym....much better than the other place I trained this week.

6indigo/4g alcar/1 BC/1cup of coffee@4:45 pluse 2 MAG-10
@5:30 20oz h2o-2 fininbar
during-4 swf/2mag-10/2 ana
post- 2 recovery plus 1 scoop Power Drive@9:30
Lunch here at noon-eggs/ham/1 tbs PB
NEXT CARB MEAL-4ISH

Light warm up then...bands/jumps/explosive push ups....mixxed with the snatch working on the first two holds followed by a singles snatch...worked up to a pretty fast 225 for 5 singles.
Jerked and ...worked up to a raw 365x1-felt explosive...400 fully geared??????
pulled dead from 11inch-675x1 no belt, but straps
switched to seated hammer delt and worked up to 500x1, but then dropped the pull to 545x8
jumping before all the jerks

Squatted to a pause at parallel..405x8doubles...then worked up to an easy 585x1 with no belt-QUAD felt good...then dropped back to 405x20-no pause on these.
10min EDT- with strive back and chest-non stop using the stack on both machines-108 reps on back and 84 reps for chest...pumped!
finished with curls and push ups....just for PROFESSOR X!

Driving homes sucked-too pumped!

265-and vascular in legs/tri/bi

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StandTall
Level 100

Join date: Dec 2006
Posts: 1039

Chad Coy wrote:
Gold's gym....much better than the other place I trained this week.

6indigo/4g alcar/1 BC/1cup of coffee@4:45 pluse 2 MAG-10
@5:30 20oz h2o-2 fininbar
during-4 swf/2mag-10/2 ana
post- 2 recovery plus 1 scoop Power Drive@9:30
Lunch here at noon-eggs/ham/1 tbs PB
NEXT CARB MEAL-4ISH

Light warm up then...bands/jumps/explosive push ups....mixxed with the snatch working on the first two holds followed by a singles snatch...worked up to a pretty fast 225 for 5 singles.
Jerked and ...worked up to a raw 365x1-felt explosive...400 fully geared??????
pulled dead from 11inch-675x1 no belt, but straps
switched to seated hammer delt and worked up to 500x1, but then dropped the pull to 545x8
jumping before all the jerks

Squatted to a pause at parallel..405x8doubles...then worked up to an easy 585x1 with no belt-QUAD felt good...then dropped back to 405x20-no pause on these.
10min EDT- with strive back and chest-non stop using the stack on both machines-108 reps on back and 84 reps for chest...pumped!
finished with curls and push ups....just for PROFESSOR X!

Driving homes sucked-too pumped!

265-and vascular in legs/tri/bi


Nice to hear that the leg is holding up and feeling good.

Wow, I bet you had some gawkers. Great work Chad.

Hey arms work...you'll be a jacked strongman!

If you win ASM contest any chance you'll be invited to compete for WSM?

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

If I won.. Yes but that won't happen... My window
Closed in 05.... That's ok... Training was good today!
Worked axle cleans with holds in position one and two.
Hit248 on the axle.
Pulled 855 on reverse band dead. No hammy pain!
Speed log press 240 for five sets of three
Circa max axle press 358x1 no gear
Speed squat403 plus 200 in bands x 9 sets of two
Log bench 360 for 8/310x14
Pull up80x 5 sets of 8
Block row for three sets of ten

Later I biked ten miles then ran 11/2 miles

Weight is at 264... Looking more aholaesq

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

Chad Coy wrote:

If I won.. Yes but that won't happen... My window
Closed in 05.... That's ok... Training was good today!
Worked axle cleans with holds in position one and two.
Hit248 on the axle.
Pulled 855 on reverse band dead. No hammy pain!
Speed log press 240 for five sets of three
Circa max axle press 358x1 no gear
Speed squat403 plus 200 in bands x 9 sets of two
Log bench 360 for 8/310x14
Pull up80x 5 sets of 8
Block row for three sets of ten

Later I biked ten miles then ran 11/2 miles

Weight is at 264... Looking more aholaesq


always enjoy seeing what youre up to
awesome job!
-mike

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

Thanks Mike.
Weds;
Activation cluster
Reverse hyper/ various bands/ thick chin for
Speed... 8 sets total
Worked the holds on position 1&2 followed by
A power snatch... Ended hitting three singles
With 245
Speed dead 475x8 singles
Cluster;
Parallel chin worked up to a triple with 110
Hang pulls top set 375x3
Axle push press- reverse band- topped out
At 418 for a belt less pr
Cluster;
Banded squats with a pause- 400 lbs band tension
Worked up to 553x1 then did 323x 20.. Needless
To say I was crushed.
Log incline 290x 17,12,9,7
After that did a rack oh hold with bar pressed
Into rack for2 min26 sec... Lats tri core legs all
Exhausted
Went to the main gym and did four rounds Of hyper extensions
Db laterals and v grip pull downs
Finished with arms for professor x
Sat will be day one of events for contest prep
For the masters and the open ASM!
Quad and hammy both feeling normal again!

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StandTall
Level 100

Join date: Dec 2006
Posts: 1039

Your window closed because you compete in Masters now?

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

M
My window closed because the sport passed me by..
Younger taller faster stronger guys came into the sport
.. The sport has always had plenty of drug users... It is worse today...
I have been clean the entire time- my choice... I am ok with it all... U have seen too many
Deaths/ divorces and lost health...

I know I have a few shows left in the tank... It's not about winning for me
It is about knowing I still have what it takes to step up to the plat!

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Chad Coy
Contributor

Join date: Apr 2003
Posts: 216

The above post was from my I phone....
Wow is all I can say about the run ons and typing issues!
Got a new journal... Ready for contest prep...

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StandTall
Level 100

Join date: Dec 2006
Posts: 1039

Chad Coy wrote:
M
My window closed because the sport passed me by..
Younger taller faster stronger guys came into the sport
.. The sport has always had plenty of drug users... It is worse today...
I have been clean the entire time- my choice... I am ok with it all... U have seen too many
Deaths/ divorces and lost health...

I know I have a few shows left in the tank... It's not about winning for me
It is about knowing I still have what it takes to step up to the plat!


Sounds like integrity to me...great post.

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