Coan Deadlift Program RESULTS (page 18)

[Stubborn]

Friday

Lower Body Speed Work

Banded Squats
1x10x135
8x2x245 + greens

Banded DL
1x1x225 + greens from here out
1x1x275 ""
1x4x325 "" the bands werent as tight as I would have liked so I kept bringing up the weight until I was satisfied

Band Pull throughs
2x10xgreen

Band Reverse Hyper
2x10xgreen

I think its a bit much band work but its what I have to work with. No reverse hyper machine and the universal weights dont have enough weight to make pull throughs worth it. Deads felt EXCELLENT! My back feels fine and it was very explosive from the floor. Odd for me because the floor is where I have the most trouble usually.

BW=284

[Stubborn]

Sunday

Upper Body Speed Day

First some rotator work - 5mins

Military Press w/ Mini Bands
1x10xbar
3x3x135
4x3x95 Right shoulder is still a little messed up so I brought the weight down a bit.

Bench w/ Mini Bands
3x3x225 very fast but felt strange after the military presses.

Push Downs
3x6x150

Barbell Rows
1x10x225
2x6x315 these were really easy compared to how they usually feel.


I am going to do some 60-70% work this week (w/ cardio) to keep up speed and recover a bit before the comp. The cardio will be tire flips and stone carrying. Then the next week will consist of 3 full body workouts with no more than 135lbs.

[Stubborn]

Its been a while but the last couple weeks were bullshit. Just light work and not even as much as I wanted to do but shit gets in the way, right? I just did as much beneficial labor as I could at work to make up for the missed workouts.

Yesterday was my first Strongman comp this year (sadly). I couldnt make the previous two in my area due to injury. It went pretty well though. Couple things I've never tried before and some old favorites.

Hooters Girl Press for reps (60secs) - performed with a hooters girl on each side of a incline press Nautilus machine plus free weights to even the weight in each hand and bring the total to around 300lbs.

23 reps w/ around 300lbs = tied for 2nd (first place got 25)


Farmers Walk w/ 2.5" handles for distance - 50ft, turn, 50ft, turn....

About 60' (57 maybe? not sure) w/ 275lbs each hand = 2nd (1st place went 10' farther and 3rd only got 20')


Tire Flip and Stone Medley - three flips, load a stone, 3 flips, load, 3 flips, load. Tire=800+lbs Stones=270,300,330

Got to the second stone and lifted it when time ran out = 3rd (by a couple seconds)


Keg Toss - 5 kegs, 60 seconds, 13ft high

Got all 5 but fumbled one by not looking at my target first = 3rd (1st and 2nd place were insane with the kegs!!!)


16 Passenger Hummer Limo Harness Pull - 13,000lbs for 100' in 60secs on smooth concrete

39 seconds = 3rd or 4th possibly by a couple seconds?


3rd Place in the Open Heavies!!! Missed second place by 1 point! Awards were a medal, $50 cash, a few shirts, and a bag full of random stuff.

It felt great to finally get out there again. And to do some new events too (harness pull, keg toss, medley...). I have some video and will get it up this weekend.

Oh yeah! BW=283

[Stubborn]

Its been a while...sorry!

I havent been able to get my vids uploaded but I think it was because I was using an old computer that tends to freeze up. I will try again today from a less than antiquated machine.

The week before last was pretty half assed due to being beaten from my comp and going on vacation. Still I did 3 workouts to cover the bases that week. Just average weights for max reps, helps me recover.

Last week was good. Got in some cardio and did some 70-80% work.

Tuesday
70-80% Lower Body Day

DL's
1x10x135
1x10x225 added purple bands after this
4x1x315
4x1x405 This weight has never felt so easy to me as it does now.

Squats
3x2x315 w/ purples (this was torture on my back; note to self, squat first)

Single Leg Curls
2eachx10x100 need to keep it light due to that small ham tear I had

Weighted Leg Raises on bench
5x8x30lb DB


Thursday
Upper Body 70-80% Day

Incline bench
2x10x135
1x8x185 added minis after this
3x3x185 very very easy, upped the weight a lil
4x3x205

Very Close Grip Bench (6-8" spacing of hands)
1x10x225
2x5x275
1x3x325 havent done that in a while due to the pec tear. must admit I was a little scared of re-tearing it.

Front Raises
2x10x25lb plate just to tighten up a bit

Upright Rows
1x12x135
1x10x185
2x5x205 my shoulders always feel better after these

Some rotator therapy...the end


I was supposed to train with the crew this weekend but some things came up, as they always do. Its okay though, I need the rest.

Next comp is this coming Saturday! Its gonna be a BITCH!!! Hercules Hold with 2 Chevy Avalanches, Mazda 3 car deadlift, Dodge Truck Pull, tire medley, and press and carry medly. Im gonna need a week off after that, hahaha!

[Stubborn]

Recovering from the Colorado FINALS. Got third in this comp too! Won $150 and a kickass trophy! I qualified for nationals, so I can check that off the list and strive towards some other goals in the next few months. I think I will be doing Californias Strongest Man in December. We'll see how Im doing by then.

Just some quick highlights:
-7 flips with tires weighing 700, 800, and 900lbs.
-100' rope and harness truck pull (slightly uphill past 60') *thought I was gonna de after this one*
-A few measly reps with a 230# log and then almost passed out from exhaustion.
-Deadlifted a Mazda 3 at about 600lbs for 3 reps (thats all I needed).
-Held two Chevy Avalanche Trucks with handles attached for about 9 seconds, haha. Weight was ~350lbs/hand. (Hercules Hold style)


A great day for me. Time to rest up and get in some cardio. Peace.

[Stubborn]

Fianlly a video!!! Hooters Press.....sideways....en joy!

<a href="http://www.youtube.com/watch?v=IGksggGbJeQ" target="_blank">http://www.youtube.com/watch?v=IGksggGbJeQ</a>

[Overload]

Badass dude!

Congrats!

I want to try some hooter's girls presses!

[thewickedtruth]

still looking huge brutha! SICK work man! WAy to toss some bitches around! HAHA!

your pressing has always been sick as hell..get that deadlift up there man!

[QuakerOats]

hahahaha, should have guessed it was on the easy ass Cybex shoulder press bench that you see even 150 pound geeks pressing 3 plates on each side of.

[Overload]

hahahaha, should have guessed it was on the easy ass Cybex shoulder press bench that you see even 150 pound geeks pressing 3 plates on each side of.

Where is your video BIG guy?

[QuakerOats]

Where is your video BIG guy?

waiting on yours Mr. Michaelangelo's David. BTW absolutely monstrous 15 inch arms and 45 inch waist on "lift4size".

[Overload]

waiting on yours Mr. Michaelangelo's David. BTW absolutely monstrous 15 inch arms and 45 inch waist on "lift4size".

Maybe he doesn't like dieting and enjoys pumping up hooters girl instead?

[Stubborn]

hahahaha, should have guessed it was on the easy ass Cybex shoulder press bench that you see even 150 pound geeks pressing 3 plates on each side of.

Ya got me Dave. I was trying to hide it by posting a low quality vid but you saw right through it, haha!


Bottom line is, you couldnt do it.

[Stubborn]

waiting on yours Mr. Michaelangelo's David. BTW absolutely monstrous 15 inch arms and 45 inch waist on "lift4size".

You crackin on me is just ridiculous. Thanks for teh laugh!

[Stubborn]

still looking huge brutha! SICK work man! WAy to toss some bitches around! HAHA!

your pressing has always been sick as hell..get that deadlift up there man!

Thanks bro! I will be concentrating on my DL (and squat) mostly for the next few months.

[QuakerOats]

Ya got me Dave. I was trying to hide it by posting a low quality vid but you saw right through it, haha!


Bottom line is, you couldnt do it.

yeah i mean what is that 118 pounds in each hand hahahahaha not only that but the leverage of the machine with the handles moving inward makes it even easier, like i said we've got a Nautilus Nitro machine just like that with the same exact handles in my gym and you see 160 pound nerds pressing 3 plates on each side of it for reps.

[Stubborn]

yeah i mean what is that 118 pounds in each hand hahahahaha not only that but the leverage of the machine with the handles moving inward makes it even easier, like i said we've got a Nautilus Nitro machine just like that with the same exact handles in my gym and you see 160 pound nerds pressing 3 plates on each side of it for reps.

You must get awful jealous of those "160 pound nerds" out doing you.  What am I saying though? Im talking to the most credible person known on earth who always backs their claims up, BWAHAHAHAHAHA!!! 

[QuakerOats]

You must get awful jealous of those "160 pound nerds" out doing you.  What am I saying though? Im talking to the most credible person known on earth who always backs their claims up, BWAHAHAHAHAHA!!! 

keep pounding those HUGE arms of yours stud maybe they'll get to 15 and a half by next summer but your waist might hit 50 by then too.

[Stubborn]

keep pounding those HUGE arms of yours stud maybe they'll get to 15 and a half by next summer but your waist might hit 50 by then too.

Only if YOU think it will work, wise one. 

[Stubborn]

Badass dude!

Congrats!

I want to try some hooter's girls presses!

Thanks Overload! Its not too impressive of a weight but not bad for 60secs.

[Stubborn]

Back in the gym after a week off. I feel good! I have a couple little injuries to deal with from my last two comps but not too bad.


Monday

Max Effort RAW Squats
1x10x225 paused and stretched at bottom
1x8x225 quicker pace
1x2x295
1x1x365
1x1x435 blood sugar dropping fast, must have eaten too early
1x1x505
1x1x525 stopped here due to how unstable I felt

Shrug Bar DL
1x1x315
1x1x405
1x2x495
1x0x585 nothing left in my legs

Standing Crunch
3x10x185

BW=?

[Stubborn]

I took care of that stability problem! I figured that with all the salt I take in and hard labor I do, plus insufficient diet due to many different factors, I may be low on potassium. Turns out I was right. I have been supplementing with 300mg, twice a day, and I feel incredible. Heres the proof:

Wednesday - Max Upper

Bench Lockouts - off the pins in the rack. Exactly 3" from my chest.
1x10x135
2x5x225
1x3x275
1x3x315
1x3x365
1x1x405 PR (I have done this before but not in a year or so)

Front Raises
1x10x60's
1x10x70's
1x6x75's no swing on any of these

Pushdowns on the pulldown tower
2x10x150 felt SO easy

DB Rows
1x10x100's
1x10x120's

I havent done heavy flat benching in a long time and that felt great. Shoulder was fine. Pec feels good. I think I will stick with some flat benching for a couple months because I just love watching the numbers go up!

[Stubborn]

Thursday - Speed Lower

11" Box Squat
1x15x135
1x10x135
1x3x225
7x2x275+doubled up purple bands

Leg Curl
2x15xstack

Cable Pull Throughs
3x10x150

Heavy Ab Machine Crunch and leg raise
2x12x75

The squats were full force all the way through. Usually I am not able to keep the speed up but Im doing great with the potassium supplementation. I only do 7-8 sets because I just cant recover from 10-12 sets in time for my max workout. Everything else felt great and Im not completely stiff and achey like I usually am! I cant wait until my next workout!!!!

[thewickedtruth]

looking good man! Need to see more pulling in your diet though!   

[Stubborn]

looking good man! Need to see more pulling in your diet though!   

Yup. Just had to see where I stand in a couple things. I will be rotating pulling and squatting. My low back cant take doing both every week. For speed I plan on using low box squats and banded pulls mostly.