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Author Topic: Coan Deadlift Program RESULTS (page 18)  (Read 51815 times)
Stubborn
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« Reply #50 on: October 05, 2008, 09:29:46 AM »

Saturday - Upper Speed Day

Incline Bench
1x20xbar
2x10x135
1x6x185
7x3x185+mini's

Rotator Therapy
5 mins

JM Presses
1x10x225
1x6x225 had to stop because my shoulder was popping a bit

Pushdowns on pulldown tower
2x10x120

Pulldowns
2x10x250

Flyes
1x15xstack

The inclines were faster than I have ever done before and felt incredibly solid. Not sure what was happening with my shoulder but I have noticed it in the past. When I go from pushpress or inclines to flatbench my shoulders feel weak and pop. It was a good session though. Nice and quick with nothing too heavy. I'll be ready for some good pressing on Wednesday.
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« Reply #51 on: October 06, 2008, 09:46:59 PM »

Monday - Max Lower

Rack DL from knee cap
1x10x225
1x3x315
1x2x405 double overhand
1x1x495 switch grip
1x1x585
1x1x675 had to add belt and straps here, sadly
2x0x725
1x1x700 PR...I think

45 Degree Inverted Leg Press
1x10x540
1x5x720
1x20x720 PR

Decline Crunches
3x15xBW
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Stubborn
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« Reply #52 on: October 09, 2008, 09:36:28 PM »

Wednesday - Max Upper

Incline Bench
2x10x135
1x6x225
1x4x275
2x3x315 PR (since pec tear)

Overhead Extensions
1x10x135
2x8x185

Side Lateral Machine
2x10xstack+

Machine Flyes
2x12xstack

Decent lifting. Nothing too impressive but Im glad my pec is healing properly.
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Stubborn
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« Reply #53 on: October 09, 2008, 09:45:05 PM »

Thursday - Speed Lower

11" Box Squats
1x10x135
1x8x225
8x2x275+doubled up greens (this was bending the bar a lot and it felt like a 650+lb yoke when locked out)

Hypers
2x10x180

Standing Crunches
2x10x150

Standing Oblique Crunches
2x10x150

Short and sweet. My back is very tired from all the work this week (lifting and mexican labor, haha). Pretty happy nonetheless. Fast squatting and felt very stable.
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thewickedtruth
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« Reply #54 on: October 10, 2008, 12:44:40 PM »

HAHAHAHHA, i'd love to see these supposed 185 pound overhead extrensions, i need a good laugh, any chance of you posting a clip of this feat of strength?

what's with the doubt? dude is atleast 50lbs heavier than me and a strongman competitor and I use 135-160 and have in the past used 185 for a few.  I dont find that hard to believe at all
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« Reply #55 on: October 10, 2008, 01:19:44 PM »

what's with the doubt? dude is atleast 50lbs heavier than me and a strongman competitor and I use 135-160 and have in the past used 185 for a few.  I dont find that hard to believe at all
hahahahaa, show me a clip of you doing full range barbell tricep extensions overhead with a 185 pound barbell.
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Stubborn
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« Reply #56 on: October 11, 2008, 10:42:17 AM »

hahahahaa, show me a clip of you doing full range barbell tricep extensions overhead with a 185 pound barbell.

Feat of strength? Hahaha! Thats some pretty average shit in the strongman/pl scene, oats. I have hit 225x6 before I tore my shoulder too. I'm unbelievably strong, hahahahah!! Grin
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« Reply #57 on: October 11, 2008, 01:05:19 PM »

Feat of strength? Hahaha! Thats some pretty average shit in the strongman/pl scene, oats. I have hit 225x6 before I tore my shoulder too. I'm unbelievably strong, hahahahah!! Grin
and yet all i'm seeing is a bunch of words on a screen and no video. Cheesy
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« Reply #58 on: October 11, 2008, 01:27:20 PM »

and yet all i'm seeing is a bunch of words on a screen and no video. Cheesy

I know, me too! Cheesy


If you ever expect to get a vid from me you will have to show us your 500x5 squat I've heard so much about. Roll Eyes
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« Reply #59 on: October 12, 2008, 08:39:20 AM »

I know, me too! Cheesy


If you ever expect to get a vid from me you will have to show us your 500x5 squat I've heard so much about. Roll Eyes
i've never made any strength claims, come on stud let's see this supposed 225 for reps overhead barbell tricep extension. Grin
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« Reply #60 on: October 12, 2008, 08:49:45 AM »

BTW i started a thread about this "lift" on the G&O, check it out.

http://www.getbig.com/boards/index.php?topic=240473.0
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« Reply #61 on: October 12, 2008, 10:28:55 AM »

Strong guys in my gym maybe with a 415lb bench used to regularly do 180lbs standing overghead for a few reps. i believe you man
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« Reply #62 on: October 12, 2008, 07:31:33 PM »

I love how easy it is to get in your head! BWAHAHAHA!!!! Grin
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« Reply #63 on: October 18, 2008, 01:26:13 PM »

Nothing great about the last few days. Working a lot. Highlights:


-635 DL from 4"-5" off the ground. Had to stop for intestinal issues (damn PF Changs).
-275x5 OHP. Not a PR but havent done it in a while.
-185x4 Behind the neck, standing, close grip OHP Grin


It was an off week for many reasons but I will get a fresh start this week (hopefully).
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« Reply #64 on: October 19, 2008, 07:20:50 PM »

Since the week was crap anyway, I took yesterday to do some cardio.

Eliptical
15mins@140-155HR

Treadmill
5mins of jogging and got off cause my knees were killing me

Stair Mill
10mins@53 stairs/min and HR@170+ Shocked

It was nice to kick back and do some cardio. That stair mill kicked my ass though!
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« Reply #65 on: October 21, 2008, 09:03:17 PM »

Monday - ME Lower

Squats
1x10x135
1x10x225
1x5x315
1x3x405
2x4x500 Recent PR (added belt on second set Embarrassed )

GM's off pins set to parallel or slightly higher
1x5x315
1x2x405 ended it there

Standing Crunches on pulldown tower
1x10x130
1x10x180
2x8x220
1x0x250<<<Got a little too excited

Good night! All but 2 of my squat reps were below parallel so I feel pretty good about that. Made it farther without the belt than I thought I would. PR in the squat since a long time back! I havent maxed a squat movement in a couple weeks so I think that really helped. The potassium supplement is still working wonders for me. Its hard to believe the difference it makes but WOW.
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« Reply #66 on: October 22, 2008, 09:56:25 PM »

Wednesday - Max Upper

***I dont know whats going on but my flexibility is less and less every week with my upper body?! I could barely hold the 120's in place on seated DB presses. I only got two reps with proper form (all the way to the shoulder and to full lockout) but as soon as I turned it into an incline press they flew up!

Seated DB Press
2x10x60's very slow and controlled
1x8x75's
1x8x90's
1x6x105's
1x2x120's I had a real hard time holding anything above 100lbs at shoulder height

Pulldowns
2x10x250 wide grip
2x8x250 sup grip

Pushdowns on pulldown tower
1x10x150
1x4x180 had to drop the weight back Grin
1x8x160

Everytime my bench goes up my flexibility and weights for overhead press drop drastically. I feel like Im always switching off and sacrificing one for the other. Maybe I will just stick with bench as my main upper body exercise for a while since I have no comps anytime soon? Anyone got any ideas as to how I can make both go up?Huh
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« Reply #67 on: October 22, 2008, 10:22:54 PM »

you might need to get wiht someone to start stretching you..i'm starting to myself because i'm getting tighter than a snare drum lately but the after effects are AWESOME!

pilates on the "cadillac" is some sick shit and feels SO GOOD!

635 on the pulls...about time you took off the potty training diapers and started free ballin!  Grin
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« Reply #68 on: October 23, 2008, 09:49:18 PM »

635 on the pulls...about time you took off the potty training diapers and started free ballin!  Grin

Free ballin? Going commando in the gym is not kosher. Grin
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« Reply #69 on: October 25, 2008, 10:30:57 AM »

Thursday - Speed Lower

Box Squats from bench height
1x10x135
1x10x225
1x5x315
8x2x315 plus greens

One Legged Press on 45 degree press
1x10x300 couldnt do this long because my knee felt like it was going out

Pull Throughs
3x10xgreen band

SLDL's
1x6x135 plus one green
4x2x275 plus one green

I was so freaking sore I barely got through the box squats but then I loosened up. My knee was a problem today. Cold weather sucks. Just glad to have made it through and to have found at least one good way to band my DL's at the gym.
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« Reply #70 on: October 25, 2008, 01:37:33 PM »

single leg leg press always fucks up my knees.
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« Reply #71 on: October 25, 2008, 08:32:36 PM »

single leg leg press always fucks up my knees.

Yeah. Mine was already hurting but I thought it would be a nice stretch. Felt great in the hips but my knee was screamin. Undecided
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« Reply #72 on: October 25, 2008, 10:37:41 PM »

you better start doing more sled draggin and really beef those knees up! always be thinking rehab man! HAHA
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« Reply #73 on: October 26, 2008, 12:00:33 PM »

you better start doing more sled draggin and really beef those knees up! always be thinking rehab man! HAHA

No sled here anymore (sold it). I still have my truck prowler though. That shit is brutal! As soon as I get done with this laboring gig I am all over it but to labor all day, lift heavy, and do drags and such, I cant recover. I try to make the most out of my work though. Im still progressing slow and steady at the moment so I feel okay about it.
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« Reply #74 on: October 26, 2008, 12:37:08 PM »

Saturday - Speed Upper (actually done Sunday morning rather than Saturday night)

Kept it quick since I was a day late.

Strict OHP with varying grips
2x10x135
7x3x135 plus reds (stretched from floor to lockout ~80lbs)

Side Delt Machine
2x8x205

Cambered Bar Overhead Extensions
3x12x115
1x5x165<<<Just to see the difference again. Not too much really. My elbows came a little closer (1/2"?) but my arms hit the same ROM.

Kept is simple. Not impressed with the cambered bar versus the straight bar.
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