I'm more drug free than I'd like sometimes.

I will keep an eye out for that.  Right now I'm just trying to get back on track.  410 deadlift did feel pretty easy even though I have probably 1/2 the energy I normally do.  Thanks for your input.

I did a shortened deadlift workout today, just something to get back into it.

Deadlifts (all sumo)

150lbs X 10 reps
220lbs X 6 reps
270lbs X 3 reps
370lbs X 2 reps
410lbs X 1 rep

I felt pretty decent today, but I have to work tonight so I shortened my workout so I start a new cycle on Monday with bench presses.

What I can't comprehend is how some guys can squat more than they can deadlift.  The squat is more "skill" and uses the same basic muscles so how can someone squat 200 lbs MORE than what they deadlift? 

Maybe their grip is the weakest link?  Or else they're doing half squats?

I agree.  My plan was if I couldn't finish a workout to redo the same workout the next time until I completed it then move on to the next one.  If it gets retarded, I'll just reset back to something more manageable.

I've had the shittiest week of my life...ever.  I've been eating horrible, smoking like a freight train and not really feeling like doing anything but I finally forced myself back tonight.  The good thing (I guess) is that I lost five pounds in the last week.   I'm down to about 192ish.

 I'll complete a lower body workout tomorrow then get back on my workout.

Bench presses

150 X 10
220 X 3
250 X 1
270 X 1  actually felt pretty good considering.

random curls, side laterals, rear laterals, abs, ect.

Congrats on the second...

I'm thinking of turning my 10 week Coan into a 30 week Coan.  It's too easy to just type numbers in and then the workouts really hurt. I'm trying to go from 425 to 500 in ten weeks. 

 Maybe you just had a bad day, it happens.

Video?   Just kidding.  What do you mean by failure?  As in couldn't get it off the ground or locked out or what?  What's your previous max on deadlifts? 

Was this to be a Coan workout?

Bench presses

220lbs X 5 reps
240lbs X 3 reps
250lbs X 2 reps  (long pause at bottom of both, still easy)
220lbs X 5 reps  (extra long pause at bottom of last one, not so easy)

lying extensions

60lbs X 6 reps (tri's already shot)
60lbs X 5 reps

50 reps of leg raises

All in all not bad considering the day I had.

Also I found out why you don't wrap your knee's with squat wraps when deadlifting.  The fugging bar hits it!!!!  :-\Can you use some type of knee sleeve for deadlifting if you have knee pain?

I started Coan's program tonight (a day early)  It felt pretty heavy to start with anyway?

1 Set x 2 reps at 375lbs sumo
8Sets x 3 reps at 300lbs all sumo (I just can't pull conventional without feeling like my back is going to snap)

The next 4 are done without rest.

Straightleg deadlift 135lbs X 8reps
Bent row               105lbs X 10 reps
pullups (wide grip)   8 reps (slightly cheated on last few)
goodmornings         60 lbs x 8 reps 

That's all I had in me.  I couldn't finish the last two supersets!!  What I'll do is use this as my next workout as well.  It may turn out to be a 30 week program, instead of 10 weeks but I'm hitting 500 at the end of it.

Side note...my ex wife's husband (poor bastard) gave me some killer chains today.  32 pounds of 1/2 chain for free.  Bench press tomorrow!!!!

Time to set up a new training routine.  It usually takes me 8-9 days to finish a 4 day program because of work, family, ect.

Day 1- Coan deadlift program (425 start- 500 finish)  This time I'll finish for sure.   I hope.

Day 2- Bench presses (start set 1 at 220 and work up from there) (Increase weight every workout until I can hit 300lbs max)  I might do something different every third workout or so, chains, partials, 10 sets x 1 rep following voice commands or something like that.
Bench press
 Set 1- 5 reps
 set 2- 3 reps
 set 3- 2 reps
 set 4- 5 reps
Lying extensions or standing extensions
 2 sets x 8 reps
Leg raises
50 reps

Day 3

Squats (basic 5 x 5) same weight every set, increase weight every workout plus I'll add a 1 X 1 at the end with maybe 80-90% max weight. 
Leg extensions
2 sets X 10 reps
OR
(if at gym) leg presses (2sets X 10 reps)
One leg calf raises to complete failure, one set each leg.
crunches 50 reps

Day 4 accessory day

Close grip bench presses
3 sets x 6 reps
curls
2 sets x 8 reps
situps
50 reps

Unless I'm feeling good this evening, it will be me and Coan tomorrow.

I used to have several training partners in high school and college.  Now it's just me and the power rack. 

Wouldn't he have it locked out without the "ramping" anyway?  I don't understand even what he's trying to accomplish by doing that.  If he just locked his hips out it looks to me like he has the lift.  Opinions?

I know what hitching is and how and why it's illegal but I don't understand ramping.

accesssory day

Closegrip Bench Presses

150lbs X 5 reps
225lbs X 4 reps (new PR)

I'm stopping there because I can really feel a deep down aching from doing benches off the pins a few days ago.

Lying tricept extensions
70 lbs x 10 reps (new PR)

Standing extensions
70 lbs X 4 reps (new PR)

Curls
70lbs X 10 reps

Standing laterals
25lbs X 15 reps

Rear laterals
25lbs X 15

I've gotta work the next three days so Monday will be my next workout day.  I may go back to the Coan deadlift program.  Or maybe not?

Squat day.  All feet close, ATG way below parallel.  Knee's were aching, not enough to hurt strength but enough to take the "fun" out of it.

150lbs x 10 reps 
220lbs x 3 reps
270lbs x 3reps
320lbs x 3 reps
270lbs x 5 very tough reps.

That's it.  Working on form, less on weight and trying to get more squat days in each month. 

Good luck with the Coan deadlift program.  I made it to week 3, tweaked my back and gave it up.  Once I get out of my current "maxing out" every workout, I think I'll go back to that program. 

Good video's too and nice comment at the end.

   I'm sure my ex-wife has a much nicer one based on the amount I send her each month.

Of course she's turning into a fatass so go figure...

Today- Bench press day.  I decided to go heavy off the pins.

With pins 10" off chest.

150lbs x 10 reps
220lbs x 5 reps
320lbs x 1 rep
340lbs x 1 rep
370lbs x FAIL

With pins 6" off chest

320lbs x 1 rep
220lbs x 5 reps

I'm shot!!  That's the most weight I've ever pushed, even if it wasn't a full press. Here's 340 locked out.

Rear view.  Plate weights from left to right  7 1/2 (attached), 2 1/2, 5,10, 25,25,25,35,45,5,5,bar (45lbs),5,5,45,35,25,25,25,10,5,2 1/2, 7 1/2 (attached).    I know, I need some more 45's at the house.

pictures- side view

A lot of good reading there Zack.

Deadlift day!

I felt like doing something a little different so I did just deadlifts and kept pushing the weight up.

stretching, warming up- 5minutes

150lbs x 10 reps
150lbs x 5 reps
220lbs x 3 reps
320lbs x 1 rep
400lbs x 1 rep
425lbs x 1 rep
425lbs x 1 rep

All with no straps or chalk.  I'll post a couple pictures of my last two lifts on here in just a few.  The first one looked like I didn't lock out so I had my wife take another one more from the side.  I haven't saw them large scale myself so I'm not sure how they'll turn out. 

Also, I wasn't at the gym so I only had 395lbs for an olympic bar SO I attached a 7 1/2 lb plate to either side to get the 425.   I can see 500 coming soon on these.  If only my squats were as good.

I felt like such a pussy from my last squat day that I did squats again, on three days rest which was plenty considering my last "workout."

Squats (legs close together, knee wraps no belt, WAY below parallel.)


50lbs X 10 reps
150lbs x 5 reps
220lbs x 5 reps
270lbs x 3 reps
320lbs x 1 rep

My squats are a work in progress.  I still have to fight to keep my knee's tight cause I've always squatted sumo.  I can feel the "bounce" at the bottom and my knee's actually feel better than going parallel.  Of course, my knee's are wrapped so tight I couldn't feel my toes.  I like the way Kaz squatted and am using that as my model.

Todays workout...accessory day

Closegrip benches

150lbs x 5 reps warm
220lbs x 4 reps  (new PR)
170lbs x 6 reps  + 1 rep regular to get a 7th rep

Lying extensions
60lbs x 8 reps lying
tricept ext standing
60lbs x 6 reps

pullups (widegrip)
Bodyweight x 6rep  (new PR, I think)

lateral side raises
20lbs x 15 reps
lying lateral raises
20lbs x 10 reps

Did my crazy one leg calf thing too.  The soreness only lasts a few days now...

I still did squats even though I was REALLY pushed for time.

150 x 10 reps
200 x 10 reps

Thats it  I completely changed my lifting style on squats and am just getting the basics down.  Even that though I feel it way more in my quads than my normal wide to parallel (or so) squatting style.  I'm going to really push the squats until I can get in the mid-350's.  It kinda sucks I pull 420 and am actually sucking air from two sets of squats 1/2 that weight.

I've also stuck with the calves one leg long set to failure sets and it's really working.  This is the biggest my calves have been.  I'll start getting some pictures on once I clean the living room.

Today I did a new exercise that I invented.  It's called "digging a fucking pond to keep the wife happy and putting out"  I did an estimated 10,000 reps with a pick and probably 5,000 shovel throws of dirt.  Believe it or not that's about the best cardio I've done in a long time...


Squats tonight...maybe.  Weight still 195ish even though I've added muscle and it's a more proportioned 195.  I was wanting to get down to 181 but I may be better off eating more, adding strength and getting 198.  I can't diet and cardio AND gain strength.  So of those three I'll take the strength.