Coan Deadlift Program RESULTS (page 18)

[Stubborn]

Never thought I would do a log on here but I will try to keep up with it. Forget listing just the PR's, I will take help and criticism in order to advance. I have been doing great lately and have even been cutting some fat. A couple months back I saw my heaviest weight EVER.....320lbs@6' tall!!! I didnt intend to gain that much but had been sedentary at work for a while and eating way more junk. It didnt really help my training, actually hindered it if anything. In the last couple months I have been rediculously active at work and went back to a bodybuilding routine with some cardio. I have lost 32lbs so far and will cut another 40lbs in the next few months. I have lost 110lbs in 6 months in the past so this shouldnt be a problem. Only difference is now I need to stay strong!

Heres last night:

Leg Ext's
warm up 2x10x200

Squats
warm up 2x10x225
1x8x315
1x6x405
1x5x425
1x5x455

Leg Press
2x6x925

Cable Pull Throughs
2x10x195

Heres tonights stuff:

BB Rows (used the smith cuz my low back is screaming from squats!)
1x10x225
1x8x275
1x6x315
1x5x365

Pull Downs
2x6x285

Cable rows (v-bar and wide grip)
2x8x285

DB Curls
1x6x75

Standing Cable Crunch
1x10x150
2x10x150 to the side to hit obliques

[MisterMagoo]

i swear every time i read about a big bastard like you hitting 320 at a bit shorter than me, it makes me pissed that i'm trying to lose weight. but then i see how far i'm outclassed in strength and it makes me think i should at least aim to be lean. 

[Stubborn]

You are not very far "out classed" by me, Magoo. Your numbers are doing very well and I must commend you for seeing through that Sheiko routine. Eff that mess! I couldnt handle it.

Yesterday SUCKED:

OHP
1x12x135
1x10x185
2x5x225

Side lateral Machine
2x12x205 This machine is WAY too easy nowadays.

Shrugs
2x10x495

Left early feeling defeated. Not really a Max-OT day and overall a disappointment. I couldnt get anymore reps or weight on OHP because I was busted ass tired from work (blew out my knee too). Also, my bench is getting really good again and my OHP numbers are declining so I may need to rework things again.

BW=288lbs

[Stubborn]

Bench Day

Flat Bench (narrow grip)
2x12x135
1x10x225
1x5x275
1x4x315
2x5x335 felt easy but I need to take it slow to repair my pec properly

Incline Bench
2x6x275 once again taking it SLOW

Incline DB's
2x8x120's

Overhead DB exts
1x6x60's

Push Downs
1x8x160

Overhead BB exts
1x15x135

Dips
1x10

Felt really strong tonight but my shoulder is a bit loose. Pretty good for a low carb day.

BW=298lbs (taken at night. I fluctuate 10lbs from morning to night)

[QuakerOats]

one arm or two arms on the overhead db extensions?

[Stubborn]

One hand, Quaker. With two hands that would be kind of a joke, eh?

[Stubborn]

The last few days I was so exhausted from work that I came home and fell asleep on the floor and completely missed the gym. Not a big deal I guess, I need the rest. Went to the gym today with the intent of maxing my DL because I havent done a single one in months (not full anyway).

Deads (on an 8" tall platform but I only went down about 4"-6" because my hands hit my shoes )
1x10x135
1x5x225
1x4x315
1x4x405 used switch grip from here on
1x2x455
1x2x505
1x1x555
1x1x575 This is a PR because I've never hit 575 with a deficit before)

Standing Cable Crunches
1x10x160
1x10x180
1x10x200

On the 575 pull I popped my back a little and now I have a decent pinch in my low back. Kinda feels like a knot wrapped around a nerve, great! I am excited to try a full dead from the floor in a week or two. I have never broken 600lbs, 585 is my all time best.

BW=289  I need to get on the cardio more often but this last week was a killer.

[QuakerOats]

One hand, Quaker. With two hands that would be kind of a joke, eh?

awful lot of fairly big #'s without any proof being thrown around here.

[Stubborn]

awful lot of fairly big #'s without any proof being thrown around here.

Oh yeah, Im pretty big time with my sub 600lb numbers!

[thewickedtruth]

Oh yeah, Im pretty big time with my sub 600lb numbers!

strongman my ass... 

[Stubborn]

strongman my ass... 

No shit, huh?! Who am I kidding?

[MisterMagoo]

how the hell were you even STARTING a pull on an 8" platform? the space between the bar and the floor normally is maybe 5-6 inches at best. i pull off a 4" platform and even then the bar is quite literally pressing atop my feet.

[Stubborn]

how the hell were you even STARTING a pull on an 8" platform? the space between the bar and the floor normally is maybe 5-6 inches at best. i pull off a 4" platform and even then the bar is quite literally pressing atop my feet.

It was on a platform with a barbell rack on it. You have to start from lockout and stop your own momentum because the weight cant touch the floor. Like I said I could only get 4-6 inches down because the bar hit my shoes. Sorry for the confusion.

Last night:

1/2 mile walk
1 mile run
about 15 mins total

Picked up some New Balance shoes and felt like I could run forever. They take a lot of the shock out of hitting the ground at nearly 300lbs, so my knees feel great the next day! I highly recommend them.

[Stubborn]

Tuesday: (skipped monday because of saturdays workout kicking my ass)

45 degree Leg press
2x10x450
1x10x630
1x8x810
3x8x900 Easy but didnt want to over do it....

Single Leg Curl
1x6x180
1xholy shit what the fuck did I do!!??

***I TORE MY FUKCING HAMSTRING!!! WTF!!!??? Thats 3 muscle tears in the last couple months!

Needless to say I have to take some time off from ANYTHING involving my hams. Its only partial, bruising/pain/cramping, but it puts me out for a while. AHHHHH!!!!

[Zach Trowbridge]

Single Leg Curl
1x6x180
1xholy shit what the fuck did I do!!??

***I TORE MY FUKCING HAMSTRING!!! WTF!!!??? Thats 3 muscle tears in the last couple months!

Needless to say I have to take some time off from ANYTHING involving my hams. Its only partial, bruising/pain/cramping, but it puts me out for a while. AHHHHH!!!!

Goddamn man, I have to say I would be flipping double the shit you are if I tore anything, let alone a muscle in my legs.  You have far too much experience at this, it seems.  Hope it heals quickly for you.

[Overload]

Sorry to hear that Lift!

if your single leg machine is like the one at my gym, 180 is an insane amount of weight!

Speedy recovery.

[MisterMagoo]

as a tip, dude, leg curls are a BAD exercise to go low reps on. same with any machine isolation moves. i've seen quite a few people pop tendons on those.

[Stubborn]

Thanks guys!

Overload...for some reason my hams have always been ridiculously strong? The single leg curl is a standing type machine that you load plates on and uses cables. I have done 320lbs for 4 reps a leg before. My right always felt a little different but it has just been weak as hell lately. I can still do 270 with the left and 180 rips my right ham?!?!

I know, Magoo. I am just not that intelligent. I tend to throw too much weight on the things I do well....dont we all from time to time? I also like to do Preacher DB Curls with 120's.

Leg is MUCH better. I can walk and even flex it a little.

I think work is too rough on my body to workout after. Im a construction foreman and I lead by example. Perhaps I should sit back for a while? lol. I may have to go back to 4am workouts!

[QuakerOats]

whoa, whoa, whoa.................pre acher db curls with 120 pound db's?

[Stubborn]

Thursday: deload chest

Bench
2x10x135
1x10x185
1x8x275
1x6x275 not sure why this felt so heavy but its good I wasnt going to go all out like usual

DB Flyes
3x10x50's

Incline Hammer Strength
1x12x200
2x10x290

Stair Mill
10 mins @ 55 stairs/min (just because I had some spare time)

Thats all this week. A walk at most this weekend.

[Stubborn]

whoa, whoa, whoa.................pre acher db curls with 120 pound db's?

Easy bro! Gotta look at the  there. I usually manhandle 200's. Again now>>>>

[QuakerOats]

Easy bro! Gotta look at the  there. I usually manhandle 200's. Again now>>>>

i was gonna say.

[Stubborn]

BACK TO SOME WESTSIDE SHEEEIT!!!

I need to hit it hard for my upcoming comp so Westside it is!

Monday

Box Squats (maybe an inch above paralell)
1x12x135 then a lot of stretching
1x10x225 threw in some 120lb side bends to tighten up
1x6x315
1x2x405 added loose belt here
1x2x495 knee wraps needed
1x1x545 felt solid and fast

Standing Cable Crunch (on the pulldown tower)
1x12x150
1x20x150 <<<these were all side bent crunches 10/side
1x10x180

Straight Back GM's (varying stances)
1x10x225
2x5x315

I probably had 585 in me on the box squats but, after that horrible leg curl experience, I didnt wanna risk it. My knees were also torn up from running a couple miles the night before. The GM's felt great but once again I didnt want to go too far and pop my back again or further injur my ham. Better than what I expected all in all!

Note to self - dont sprint on concrete at 290lbs or say goodbye to those knees.

BW=285 

[_bruce_]

Impressive

Good luck

[Stubborn]

Wednesday

Max Upper

Concentrating on OHP

Rack OHP strict and starting from chin height
2x10x135
1x6x185
1x4x225
1x2x245
1x1x255 <<<what a bitch!

DB Clean and Press
2x2x120 just had to see how each arm is individually

Pull Downs
1x10x250
2x6x285 easy

One arm Upright Cable Row
2x8x150 each arm


Felt good! My OHP has definitely gone down since my shoulder injury but I will bring it back up. Not too bad. I hate starting from chin level because there is no stretch in the muscles before the lift and no momentum whatsoever. They work though!