Coan Deadlift Program RESULTS (page 18)

[QuakerOats]

I am getting back in the groove. I just moved and havent had time for shit. Finally found a gym I can deal with though! Its about 20 mins away and not over populated when I like to go (at night). This week everything will get straight for sure. I am doing a 4 day schedule that will look something like this:

Tues = Speed Lower/70-80% Upper
Thurs = 70-80% Lower/Speed Upper
Sat = Pressing Events
Sun = Pulling Events

This will change a little, week to week, at first as I feel it out. I will have to plan my workouts EXACTLY as they should be to avoid overlapping too much and overtraining. My event training will be grueling everyday because that is what the group requires of me. I will be training for the SoCal Strongest Man contest in March. Here are the events:

Events are subject to change
Overhead Medley (Log, axle, barbell, keg) all implements roughly 230-250 for LW and 260-280 for HWs (60 secs) Easy but will work on SPEED
Farmer’s Walk (2 inch handles) 200 ft with one turn and one drop allowed 225 for LW and 250 for HW (60 secs) Ditto
Tire flip 80 ft. (60 secs) TBD I know I can do a 900+ for a few (~8 flips) and now have an 1100lb tire to train with so Im good here
Harness Pull (80 ft) I fuckin hate these!!!
Atlas stones 5 stone series (LW 240, 275, 300, 320, 350) and (HW 275, 300, 320, 350, 380) 48 inch platform Just gotta work on the 380 stone

Yesterday at Californias Strongest Man (I didnt compete) Willie Wessels told me "you have to train with the best to be the best." Thats what Im doing for the next three months! I have never trained with a real crew until a week ago and I can honestly say that there is no better way to go. I do well solo but thats not what its about at this point.

you know Willie? he's a legend here in town, i used to train at his gym, nice guy.

[Stubborn]

you know Willie? he's a legend here in town, i used to train at his gym, nice guy.

I just talk to him when he comes to the shows. He has been at 3 of mine I believe. Great guy!

[QuakerOats]

I just talk to him when he comes to the shows. He has been at 3 of mine I believe. Great guy!

yep cool guy, STRONG mofo, benched 660 and squatted 1,003 officially when him and Steve Goggins were going back and forth at 220 and 242 in the APF in the mid 90's.

[thewickedtruth]

HG's are abit easier but it also seems to depend on the individual spring tightness.. the HG300 that I have is rated 20lbs heavier than the coc3 which I can close a few times. I'll let you know this week. I'm going to do my COC3 cert video.

[Stubborn]

HG's are abit easier but it also seems to depend on the individual spring tightness.. the HG300 that I have is rated 20lbs heavier than the coc3 which I can close a few times. I'll let you know this week. I'm going to do my COC3 cert video.

Damn! I need to get back on the grippers, eh?

[QuakerOats]

HG's are abit easier but it also seems to depend on the individual spring tightness.. the HG300 that I have is rated 20lbs heavier than the coc3 which I can close a few times. I'll let you know this week. I'm going to do my COC3 cert video.

hahahahaha, claiming to close the COC3 "a few times" now? oh brother.

[_bruce_]

How much pressure requires the coc3 to close?

[thewickedtruth]

hahahahaha, claiming to close the COC3 "a few times" now? oh brother.

i'll be working with paul knight of gripboard.com to do my cert video for it tuesday evening..

guess we'll just have to see huh. 

[thewickedtruth]

How much pressure requires the coc3 to close?

coc #3 (new rating as of 2004) is 289lbs from the gripboard.com reference page..but Iron mind claims it at 280lbs. Everyone says that's a little understated so we'll see.

[Stubborn]

Tuesday - Speed Lower/70-80% Upper

Front Squats
warmup 5 sets
8x2x225+purple bands

Hypers
1x10xBW
2x10x90 fast and easy

Hammer Strength Low Row
2x8x300

Pulldowns
warmup 3 sets

Seated DB Press (neutral at bottom; pronated at top)
3x10x80's

Side Laterals
2x8x50's

Pushdowns (on pulldown tower)
1x10x120
1x8x150
2x8x130

Everything felt great tonight. Cant do all too many sets on lower body because my low body will be overlapping all week. My lower back just does not recover that fast. Anyone have a good way to speed recovery in the low back? With legs I can just stretch and take walks and they feel better. Also heat and ice work, but havent found the thing to help my back.

[Zach Trowbridge]

My lower back just does not recover that fast. Anyone have a good way to speed recovery in the low back? With legs I can just stretch and take walks and they feel better. Also heat and ice work, but havent found the thing to help my back.

Have you tried alternating hot/cold in the shower?  In the Westside Seminar dvd they recommend rotating 2-4 minutes of hot water with 1-2 minutes of ice cold water in the shower back and forth for about 15-20 minutes, directing the water onto the muscles you worked.  I've been doing it on my legs and back after lower body days and it seems like it speeds up my recovery by about a day - I'm usually sorest 48 hours after my workout, but with the restoration shower I'm sore the day after the workout and it's gone by the following morning.  Something to try.

[Stubborn]

Have you tried alternating hot/cold in the shower?  In the Westside Seminar dvd they recommend rotating 2-4 minutes of hot water with 1-2 minutes of ice cold water in the shower back and forth for about 15-20 minutes, directing the water onto the muscles you worked.  I've been doing it on my legs and back after lower body days and it seems like it speeds up my recovery by about a day - I'm usually sorest 48 hours after my workout, but with the restoration shower I'm sore the day after the workout and it's gone by the following morning.  Something to try.

I've heard of that but it was just never too appealing, haha. I will definitely try it tomorrow though. Thanks!

[Zach Trowbridge]

FYI, I hate it while I'm doing it but it works well.  The first blast of cold water makes me want to punch a donkey in the throat.

[Stubborn]

FYI, I hate it while I'm doing it but it works well.  The first blast of cold water makes me want to punch a donkey in the throat.

Strange impulse. Should I invest in a farm animal to decapitate?

[Zach Trowbridge]

A nice goat will do.

[Stubborn]

Thursday - Speed Upper/70-80% Lower

Standing OHP (switched between grips, stance, and strict vs jerk)
warmup 4 sets (practicing jerk form a bit)
8x3x155+reds stretched to floor

Single Arm Overhead Cable Ext's
3x8x130

45 Degree Leg Press
warmup 4 sets
3x10x720 knees were screamin'!

Side Bends
2x10x120

Standing Crunch
3x10x180

Leg Ext's
1x12x150
2x12x210 WTF is wrong with my knees?

Pulldowns
1x12x200
1x10x250
1x6x300

Figured out why I was so tired and achey at the gym....forgot my supps. Everytime I forget my potassium and omegas I am sore and stiff the whole workout.

Also tried the hot/cold shower thing, Zach. That sucked! I will know soon if it helps though.

Tomorrow (Sat) is "pressing events." Thinking about axle c&p, log, and Inch db press. Never tried to press the Inch. We'll see. Also some reverse hypers and snatches.

[Stubborn]

Saturday - Pressing Events

Axle Press
warmed up to ~250

Log Press
2x8x180
1x6x210
1x3x260
1x1x285
1x0x305 I really think I can get this I am just losing my air at the top

Viking Press
1x3x180
1x3x250
1x2x320
Tried 345 but with how wide the grip on this viking press is I thought my elbow was gonna blow out

Axle Cleans working on form
5x3x225

Side Bends (50lb DB)
20/side

Log Bench Press
1x3x210
1x3x260
1x3x305
1x3x330
1x18x260

Played around with some grip stuff too. Tried to single hand the Inch DB but as soon as it left the ground it left my hand, haha! Used a similar DB with 140lbs and it was easy. I have to continue with some abs tonight and some iso stuff to be ready for tomorrow.

[QuakerOats]

my guess is that the leg extensions are what's causing your knee pain, i dropped them alltogether and have had zero knee pain at all.

[Stubborn]

my guess is that the leg extensions are what's causing your knee pain, i dropped them alltogether and have had zero knee pain at all.

I did them originally to strengthen my knees (they did). Then I just dropped them and felt fine. Today I tested my theory on EFA's and my joints. No joint pain other than the usual. It doesnt matter what I do, my knees will never do well with push press. I can accept that though.

[Stubborn]

Sunday - Lower Body Events

Yoke
1x120'x300
1x120'x400
1x120'x500
1x60'x600
1x60'x700
1x20'x800 PR (felt I could do more but no one was going after me so I just brought it back from where someone dropped it)

1100lb Tire (this thing is ridiculous!!!)
5x1 flip
2x2 flips

Farmers Holds
235x30 secs
285x30 secs
335x15 secs
385 brought it up an inch and put it down. that tire messed me up!

Stones
A few random reps with 225-300lbs, no tacky.

I was SPENT by the time we got to stones! No energy, no focus. Need to bring a Monster with me next time. Knees felt okay though! I need to rework my schedule a little too. I cant go even a little heavy so close to the weekend. I will have to end my moderate lifting by Wednesday to repair for Saturday/Sunday. Im thinking like this:

ABS EVERYDAY
Mon - Cardio/Stretching
Tue - Upper Day: work up to a 4-6RM then 6-7 sets of triples. Accessory work in the 10-12 range, 3 exercises.
Wed - Lower Day: work up to 4-6RM then 8-9 sets of doubles. 1 hams exercise, 1 quads exercise, and heavy abs.
Thur - Active recovery (abs, cardio, fullbody movements with little weight)
Fri - REST
Sat - Upper Events
Sun - Lower Events

Its all about feeling good in event days, thats all.

[Stubborn]

Monday

HIIT on Eliptical
20mins

Stretching/Walking
20mins

Weighted Crunches
2 sets to failure

[Stubborn]

Tuesday - Upper Body

Warmup with bands for rotator, delts, and upper back - 10mins

Incline Bench
2x10x135
1x8x185
1x6x225
1x3x275
1x2x315
1x1x335 gotta admit that I chickened out of the last 2 inches to my chest. This is the weight I tore my pec with. Felt good tho!
2x6x275 remarkably solid movement due to going so far past this weight first

Pushdowns with rope
3x10xstack slow and controlled

One Arm OHP on cable tower
1x10x120 both arms
2x6x150 "" This felt really good because it worked the stabilizers a ton and was very strict. Felt it alot in the delts rather than tris.

Cable Crunch
2x10xstack

Weighted Situp Machine
2x15xstack

DB Front Raises
1x6x70 felt unnecessary really

This workout felt good since I found some new ways to do things and only focused on upper body. Tried to keep the work out of such a low rep range for the most part. Could have done more but it may have been overkill. Also I am training with one of the best this weekend and I want to be rested as much as possible.....I know he WILL be kicking our asses, haha!

[Stubborn]

Wednesday - Lower Body

Stretching - 5mins

Squats
1x10x135
1x8x225
1x6x315
1x4x405
1x1x495
1x1x545 added belt here
1x5x495

Front Squats
7x2x185+reds doubled up (felt like ~250 at top)

One Arm DB Rows
1x10x120 each arm
2x8x150 ""

SLDL's with 5sec pause at the floor each rep
1x10x315 very fast!
1x6x405 low back died here

Little bit of abs too

I have once again reaffirmed my suspicion that squats and deads are too much for my lower back in one day.  I cant believe I died out with 405....embarrassing. Gotta remember to make one the "primary" and go light and fast on the other. All in all, okay.

[thewickedtruth]

pussy...

where's pegg at..he needs to witness your pussification of epic proportions. 

[Stubborn]

pussy...

where's pegg at..he needs to witness your pussification of epic proportions. 

Dont worry, I'll pay for it this weekend.