Author Topic: Coan Deadlift Program RESULTS (page 18) (Read 238712 times)

Stubborn · « **Reply #350 on:** July 29, 2009, 01:38:48 PM »

Wednesday - Shoulders

Military Press
2x10x135
1x10x155
1x8x185
1x7x225 these were full ROM. Collar bone to lockout.
1x8x205 spent

Cable Side Laterals
2x10x60

Pushdowns on pulldown tower
2x10x140

Neutral Grip Military Machine
2x10xstack BURNT!

Just wanted to keep the movements strict today. In doing so I experienced a burn like I havent felt in some time. Arms continued to burn until I got home, haha. Quick workout; 45mins max.

Stubborn · « **Reply #351 on:** July 31, 2009, 03:32:49 PM »

Thursday - Cardio

30 mins HIIT on Elliptical

Friday - Deadlift

GM's
1x10x135
2x5x225
1x5x315

DL
1x10x225
1x5x315
1x2x405
2x3x495
1x1x495 couldnt get the last 2 reps because my back cramped up in a place it never has before. Could not get it to go away.

End. I dont know what the hell that was about but it felt like someone was punching me in the kidneys. I tried hanging from the pullup bar, stretches, abs, and nothing helped. Each time I bent over it came back. Perhaps I went too heavy on the GM's? Probably. I am still a little stiff from squats too. My recovery is shit I tell you. No big deal, chalk it up to bad preparation and move on.

thewickedtruth · « **Reply #352 on:** July 31, 2009, 03:36:11 PM »

lol here's a good indicator...

if you're just standing in place and kick your leg straight up like a high kick..how high can you get it?

Stubborn · « **Reply #353 on:** July 31, 2009, 11:59:33 PM »

Im not flexible and you shouldnt make fun.

Stubborn · « **Reply #354 on:** August 01, 2009, 11:57:12 AM »

Saturday AM - Cardio

Low intensity Treadmill for 30 mins.

Note: Went and played tennis with the gf tonight for 2+hrs straight. Not too intense, but I was sweating buckets the entire time.

Knees held up okay but I was babying them a bit. This is a good way to get rid of some extra cals for sure.

Stubborn · « **Reply #355 on:** August 03, 2009, 12:56:30 AM »

Sunday - OFF

Today I calculated my BMR again to see where Im at. BMR=2600 and daily intake needed to maintain is 4700 with the amount of exercise I typically get. I rounded these down. Sounds about right to me @ 6' 291lbs.

Today I took in 2425 calories in 8 "meals." A deficit of ~2000 cals, due to low activity. I took in about 250 grams of protein and I keep the carbs on the low end. Any fats come from nuts, cheese, or fish oils. In a week I will have ~7000 cal deficit. Hopefully I can get some extra exercise in so that I can hit below 280lbs in a month.

I need to do this slow enough that I dont lose much muscle but fast enough not to get discouraged. So far has been good but no loss in a week. I had only one day that I ate a few extra carbs (pb&j on the run). Its enough to make me look into more sports to participate in.

14lbs and counting....

Overload · « **Reply #356 on:** August 03, 2009, 11:33:37 PM »

Quote from: Stubborn on July 20, 2009, 10:56:15 AM

Has anyone ever thought of strapping a level to their leg to see if the hit parallel? Strap it in tight from knee to hip, take it for a ride to make sure it stays, and thats all the judgement anyone would ever need to judge a squat. Perhaps using a string level and two loops that are sewn into the suit at the desired points?

I think this is a real option and it would stop all the internet judges dead in their tracks.

There is a good reason for 3 judges in 3 different positions. Judging lifts based off a video is usually a bad idea due to camera angle/distance. I have judged tons of meets and there is a specific reason why judges are told to sit and not stand while judging lifts. by sitting in a chair the judges eyes should be level enough to see a true parallel squat.

This is one reason why i teach people to do a full squat until they stop due to their body not being able to go any deeper. a lifter trying to gauge parallel with no mirror is impossible when maxing out(because you should be looking up anyway) and if you have a friend calling out when to press most of the time the friend is at an odd angle. i have had lifters ask me as a judge to give a press command during squats and i have no problem doing so, but i believe all lifters should train for a full squat to prevent these mistakes.

i've had lifters want to fight me after i gave a red light on what they "felt" was a parallel squat, simply because they were a few inches short. i always tell them if they learned to do a full squat they would never have to worry about it, but these days lifters try so hard to hit exactly parallel instead of going deep enough to insure a good lift.

The level thing would be a sight to see. lol

Overload · « **Reply #357 on:** August 03, 2009, 11:37:13 PM »

Quote from: Stubborn on July 31, 2009, 03:32:49 PM

End. I dont know what the hell that was about but it felt like someone was punching me in the kidneys. I tried hanging from the pullup bar, stretches, abs, and nothing helped. Each time I bent over it came back. Perhaps I went too heavy on the GM's? Probably. I am still a little stiff from squats too. My recovery is shit I tell you. No big deal, chalk it up to bad preparation and move on.

You are about to pop a rib out of place like Rip.

I've had the same odd pain off and on for years and i'm lucky it never popped out.

Edit: Thought you said pain in your "side", but you said "back". Still could be a rib separation.

ripitupbaby · « **Reply #358 on:** August 04, 2009, 04:51:09 AM »

Be careful... don't be stubborn!

Popped ribs = bad news.

Stubborn · « **Reply #359 on:** August 04, 2009, 10:29:26 AM »

Quote from: Overload on August 03, 2009, 11:37:13 PM

You are about to pop a rib out of place like Rip.

I've had the same odd pain off and on for years and i'm lucky it never popped out.

Edit: Thought you said pain in your "side", but you said "back". Still could be a rib separation.

Well, it was mostly to the back but felt deep inside (not just muscular). Thanks for the heads up! I have never had that and wouldnt know what the hell to do if that happened.

Quote from: ripitupbaby on August 04, 2009, 04:51:09 AM

Be careful... don't be stubborn!

Popped ribs = bad news.

I bet it sucks! How the fuck do you pop out a rib deadlifting? Next time I will belt up I guess.

ripitupbaby · « **Reply #360 on:** August 05, 2009, 05:11:51 AM »

Quote from: Stubborn on August 04, 2009, 10:29:26 AM

Well, it was mostly to the back but felt deep inside (not just muscular). Thanks for the heads up! I have never had that and wouldnt know what the hell to do if that happened.

I bet it sucks! How the fuck do you pop out a rib deadlifting? Next time I will belt up I guess.

Who the hell knows how this shit happens. I popped mine out adjusting myself in a chair, but my back was already injured and a bit unstable.

If it happens, you need to get yourself to a good chiropractor and get put back together!

Stubborn · « **Reply #361 on:** August 06, 2009, 03:03:35 PM »

Quote from: ripitupbaby on August 05, 2009, 05:11:51 AM

Who the hell knows how this shit happens. I popped mine out adjusting myself in a chair, but my back was already injured and a bit unstable.

If it happens, you need to get yourself to a good chiropractor and get put back together!

Crazy. I gotta watch out for that shit with no health insurance. Something like a completely torn knee could ruin my life, haha.

This week I have taken a break from logging workouts. I have done incline up to 315 and squat over 500 but Im just getting back to where I was. At the same time I have lost 16lbs total! 289lbs this morning. Glad I broke 290 and I know I will be under 280 in a few weeks.

I have kept my calories down while keeping protein high. I cant seem to eat 3000 cals even if I try (clean cals anyway). My gf saw the way it works for me and wanted to jump on the wagon. She has lost a couple pounds in a week but we will see how long she can hold out, haha.

Stubborn · « **Reply #362 on:** August 10, 2009, 11:34:47 PM »

Monday - Deadlift (Coan program - week 6)

GM's
2x10x135
2x8x225 barely felt it on my back

DL's (completely raw, not even knee sleeves)
1x5x225
1x5x315
1x2x405
1x2x475
1x2x525
3x3x425

Shrugs
3x5x425 would have used more weight but the rack I was in only had clips at knee height and I didnt feel like DLing 600 from the knee

Cable Row
3x5x300

Sup Grip Pulldowns
3x5x255

WOW! I have never deadlifted ANY weight that fast! It just FLEW off the floor! WTF? Usually the floor is where I am slowest. I decided to clean 225 just to see how fast I was tonight and it just tossed up like 135. FVCKIN EXCELLENT NIGHT!!!!

Stubborn · « **Reply #363 on:** August 11, 2009, 09:25:09 PM »

Tuesday - Cardio

30mins HIIT on Elliptical

No change in weight. Probably due to creatine use during the week.

splinterhands · « **Reply #364 on:** August 12, 2009, 01:55:40 AM »

Props for sticking with the Coan workouts through week 6.

Stubborn · « **Reply #365 on:** August 12, 2009, 10:18:45 AM »

Quote from: splinterhands on August 12, 2009, 01:55:40 AM

Props for sticking with the Coan workouts through week 6.

Yeah its rough but technically Im 7 weeks in I think. I had to skip a week because I was busted up still. Nonetheless, by the end of it I hope to have a better version of it worked out for the natural lifter. Basically just taking it down a couple notches and making realistic goals is what it takes to make it work, I think. Only time will tell though.

Stubborn · « **Reply #366 on:** August 12, 2009, 11:05:36 PM »

Wednesday - Light Chest

Flat Bench Warmup
1x20x135
1x20x185

Incline Bench (Ballistic movement)
6x3x185

Incline Hammer Strength
3x8x320?

Cable OHE & Pushdowns (single arm)
4x10x100 (2 each)

Machine Flyes
3x10xstack

Preacher DB Curl
3x10x50 each

Reverse Curl
2x12x80

Then I used some close grip machine to complete failure. Just a light, easy night. Worked on speed and my arms a little, for once.

Stubborn · « **Reply #367 on:** August 14, 2009, 03:40:48 PM »

Friday - Legs

Zurcher Squats RAW
1x10x135
2x5x225
3x5x315

Standing Cable Crunch
3x10x150

Leg Exts
3x15xstack knees feel PERFECT!

Hip Ab/Adductor
2x12xstack on each

Done in just over 30mins. Those Zurchers were a true test of stamina today. I was going to do sets of 10 but just didnt have it in me. My biceps just wouldnt keep my arms up anymore.

Not bad though.

Stubborn · « **Reply #368 on:** August 18, 2009, 01:12:54 AM »

Monday - Overhead Speed Day

OHP
2x20x135
6x3x135 plus purple bands

OH Exts
3x10x135

Pushdowns
3x10x120

Front raises
2x8x70's

Thats it. Felt like a weak ass today, so just went for speed. Tired.....sleep.

Stubborn · « **Reply #369 on:** August 18, 2009, 08:35:31 PM »

Tuesday AM - Cardio

25mins High Intensity on elliptical

Stubborn · « **Reply #370 on:** August 20, 2009, 01:00:43 AM »

Wednesday - Deadlift (Coan program week 7)

GM's
2x10x135
3x5x225

Deads
1x5x225
1x3x315
1x2x405
1x2x475
1x2x545 Easy but should have warmed up more. Abs particularly.
3x3x455 Piss easy!

BB Rows ss w/ SLDL's
2x5x315 each

Pulldowns w/ sup grip
2x5x300

Skipped the shrugs as I see no real need for them after all that trap work. I like my shrugs on shoulder day if anything. This program WORKS! You must tailor it a bit but all these weights are easy even with a stiff/sore back. As for the max attempt, we will see in 3 weeks. I really like it though.

If you are going to try this program (as a drug free lifter):
1. Lower the sets on accessory work to two sets OR eliminate one exercise that is "overkill" for you.
2. Set a reasonablegoal. 10 weeks is a short time to ask for even 20lbs on your DL. Aim for no more than 5%.
3. Warmup!! I like light GM's and some abs to warmup.
4. Do recovery work whenever possible (cardio, GPP work, foam rolling, etc....). An absolute MUST in my book!

We will see if I eat my words in a few weeks but I am fairly confident that I will hit that number as long as all goes as planned.

Zach Trowbridge · « **Reply #371 on:** August 20, 2009, 02:28:35 PM »

Good luck. I know it destroyed me by the time I was done and had jack shit to show for it. Looks like it's going better for you.

Stubborn · « **Reply #372 on:** August 20, 2009, 11:48:56 PM »

Quote from: Zach Trowbridge on August 20, 2009, 02:28:35 PM

Good luck. I know it destroyed me by the time I was done and had jack shit to show for it. Looks like it's going better for you.

Its better but I cant follow it EXACTLY. You should try it again sometime but just tweak it a bit. Maybe once you've run a few other cycles or something?

Im also using my Squat days as more speed work than anything. That REALLY helps the cause.

Stubborn · « **Reply #373 on:** August 22, 2009, 12:24:36 PM »

Friday - Chest (deload)

Pushdowns
2x15x100

Flat Bench
1x20x135
1x15x185
1x20x225 followed quickly by...
1x12x225

Cable Flyes
1x15x75
1x15x100
1xfailurex65

Incline Bench
2x20x135 completely burnt me out! If it werent for my triceps, that bar would have stayed on my chest.

Ab Machine
3x10xstack

Felt good to keep it light. Found my proper bench form again too. Still not going to bench heavy though. Stamina is a bit off being as I thought I had another 20 in me for 225 on bench. Maybe I should have rested longer?

Stubborn · « **Reply #374 on:** August 22, 2009, 12:26:41 PM »

Saturday AM - Cardio

30mins on Elliptical at moderate pace (HR~140)