Coan Deadlift Program RESULTS (page 18)

[Stubborn]

OH NO!   

Lift....that sucks.

You're telling me! I think its just a strain/pull. Nonetheless, training will be limited to upper body for a while. Lots of ice for me.

[Stubborn]

Good news! My leg is okay. Its a little tender while stretching but I can actually sit in a chair without just falling in it.


I have been rolling it the last couple days and was able to stretch (not much) last night and this morning. Another week before I can put strain on it AT ALL. I have just been doing bodyweight squats to feel it out and see what happened. Best I and others can guess is that I have a posterior pelvic tilt (from sitting with bad posture mostly) and that allowed my groin/hams to tighten far too much. To the point where I would probably have needed 20mins of stretching/rolling/abs beforehand to avoid this injury. Not only that but the few days preceding were very bad nutritionally (2 meal and a shake a day, I was very busy).

Everything just added up to this. Couldnt keep my eye on it all at once. Gotta slow down a bit.....again.

[thewickedtruth]

dude wtf.. you having surgery?

[Stubborn]

dude wtf.. you having surgery?

No no no. Just had a tear/pull deep in my ham/groin area. I couldnt even walk much for two days after so I was a little worried, but no bruising came up so thats good.

When I say "we" I dont mean me and a doctor. Sorry to be unclear.

[ripitupbaby]

I'm glad to hear it's not anything worse, Lift.  You'll bounce back soon enough. 

[Zach Trowbridge]

Lift, how are the back workouts coming?  Get a chance to try any of those lifts I suggested yet?

[Stubborn]

Lift, how are the back workouts coming?  Get a chance to try any of those lifts I suggested yet?

Gonna do some tonight. I have just been doing low impact cardio if anything. I will let you know how it feels on the leg. Thanks again!

[thewickedtruth]

dude take it slow and easy and make sure you stretch more than ever to keep scar tissue and muscle tightness from making a reoccurence even more likely.. dude  you need to calm the hell down in the gym man! How are we going to ever go head to head if you keep getting hurt?! 

[Stubborn]

dude take it slow and easy and make sure you stretch more than ever to keep scar tissue and muscle tightness from making a reoccurence even more likely.. dude  you need to calm the hell down in the gym man! How are we going to ever go head to head if you keep getting hurt?! 

I wasnt even going all out. I dont know what happened?! I just sat down, felt a pop, and couldnt get back up.


Im too old for this shit!

[Stubborn]

Sorry Zach I forgot it was upper body day. I will be using some of those movements tomorrow though.

Tuesday - Upper Body Speed

15 mins stretching and rolling

Standing OHP
bar x 50reps
2x10x135
8x3x155 plus red bands

Overhead Ext
2x10x135

Single Arm OH Cable Ext
1x12x50 ea
1x10x100 ea

One Arm Cable Concentration Curl
2x10x100 ea

Rope Cable Curl
2x10xstack

Decline Hammer Strength ss w/ DB side laterals
2x10x360                              2x10x45's
 
Weighted Crunches
2x12xtwo plates

Bodyweight Phys Ball Squats
1x20 felt REALLY good and solid, slight tingle in bad leg

10 mins stretching

Good day! Went back down nice and low due to my intermittent workouts and injuries. Felt good to "deload." Wrapped my leg with an ACE bandage and threw on compression shorts before the gym. I was SOOOOOO tempted to see if my leg could take any weight, other than mine alone, but I held out. Tomorrow I will be stretching and doing the back movements that everyone suggested in the training board.

[Stubborn]

Thursday - Overhead Events

Used some upright rows and face pulls to warm up. Thanks for suggesting those, Zach, they really help with warming up overhead too! Stabilization mostly.

10 mins stretching and rolling

Log Clean and Press
1x10xmini log (180?)
2x5x210
1x3x260
1x2x280 easy but my shoulders were still sore from tuesday so....

Banded Axle Press 256lbs at bottom/732 at top in case you were wondering
1x10x110 + purples
2x3xsame
2x3x176 + purples
2x5x110 + purples

Side Handle DL
Just kept it light to see if I felt it in my leg. I did not, not one bit. Didnt want to jinx it though so I stopped around 5x500lbs.

My leg feels great but it still psyches me out a bit. I have a comp in 4 weeks that I dont want to do terrible at, haha, gotta go slow!

[Stubborn]

Friday - Lower Body Speed

10 mins stretching/rolling

Rack DL 2" below knee cap
1x10x135
1x6x225
2x4x315
2x2x405
4x1x495 this is where my leg scares me so I will not go higher. Its supposed to be speed day anyway.
2x1x405
2x1x315

45 Degree Leg Press
2x20x270 kept it light. It was more about stretching than anything.

Cable Crunch on pull tower
2x10x180

Standing Cable Pullover
2x12x100

10 mins on eliptical cool down

5 mins stretching

[thewickedtruth]

Friday - Lower Body Speed

10 mins stretching/rolling

Rack DL 2" below knee cap
1x10x135
1x6x225
2x4x315
2x2x405
4x1x495 this is where my leg scares me so I will not go higher. Its supposed to be speed day anyway.
2x1x405
2x1x315

45 Degree Leg Press
2x20x270 kept it light. It was more about stretching than anything.

Cable Crunch on pull tower
2x10x180

Standing Cable Pullover
2x12x100

10 mins on eliptical cool down

5 mins stretching

dude you need to be doing a shitload of progressive stretching.. super light goodmornings to the pain, super light rack pulling.. band hamstring curls and band work in general to rehab that shit bad

strong as piss for a broke bastard HAHA!

i crushed the hg350 3 times last night HAHA think I should buy the 4? the handles are bigger and the crush is shorter but it's significantly harder.. i'm taking a vote

[Stubborn]

dude you need to be doing a shitload of progressive stretching.. super light goodmornings to the pain, super light rack pulling.. band hamstring curls and band work in general to rehab that shit bad

strong as piss for a broke bastard HAHA!

i crushed the hg350 3 times last night HAHA think I should buy the 4? the handles are bigger and the crush is shorter but it's significantly harder.. i'm taking a vote

I am doing a lot of extra little things like band curls but not at the gym. I just throw them in where I can throughout the day.

Not feeling very strong right now but thats okay. Just gotta be strong in a few weeks, thats all.

Yes, crush the 4! Get it on video too. Why wouldnt you get it? I just cant get into the grip stuff myself. Sometimes its fun to mess around but Im able to lock my hand on farmers and thats all that matters. I can crush the HG250 a few times with my right and a couple with the left. Not bad for playing with them once a month?

[thewickedtruth]

I am doing a lot of extra little things like band curls but not at the gym. I just throw them in where I can throughout the day.

Not feeling very strong right now but thats okay. Just gotta be strong in a few weeks, thats all.

Yes, crush the 4! Get it on video too. Why wouldnt you get it? I just cant get into the grip stuff myself. Sometimes its fun to mess around but Im able to lock my hand on farmers and thats all that matters. I can crush the HG250 a few times with my right and a couple with the left. Not bad for playing with them once a month?

yeah it's all relative..i get a kick out of grip and compete now in grip contests...but for someone that doesn't do grip and just picks up the 250 and smashes it a few times that's pretty damn insane.  Dude heal up brutha and to answer your question..i still have about as much time as you do when it comes to school. We'll make that bank buddy.. just gotta keep plugging away HAHA

[Stubborn]

yeah it's all relative..i get a kick out of grip and compete now in grip contests...but for someone that doesn't do grip and just picks up the 250 and smashes it a few times that's pretty damn insane.  Dude heal up brutha and to answer your question..i still have about as much time as you do when it comes to school. We'll make that bank buddy.. just gotta keep plugging away HAHA

Thanks bro!


Will do.

[Stubborn]

I picked up a 40lb blob today. Just to see if I could. Three other guys couldnt so I feel okay on grip. 50lb, little chance of that happening.

Sunday - Lower Body Events

15 mins rolling/stretching

2" Handle Farmers
1x120'x130/hand this was gay as all hell but I have to warm up well with my leg still.
1x80'x180 also ghey
1x120'x230 good weight and close to my next comp. I ran with this.
1x20'x280 just to bring them back to the starting line after someone dropped them, easy.

Tire Flip
5x1x750
3x6x750

Stones
225, 265, 310
224, 265, 310
3x1x310 just to feel how my leg takes it

Verdict=pretty much healed from the strain/pull. All the extra stretching, rolling, protein, and light cardio really did me well. Will wait one more week to do heavy stones or farmers. The tire, surprisingly enough to me, didnt bother my leg at all. I know I will beat a few people at the upcoming comp for sure. Im guessing I will place ~4th due to the large turnout for this comp. People are coming from all over to do this one. Not sure why but it will be fun!

[Stubborn]

Tuesday - Upper Body Speed

10 mins stretching/rolling

Standing OHP w/ purple bands (+125@bottom; +170@top)
2x10x135 no bands
1x8x165 no bands
7x3x165 push press here

Incline Bench
1x10x135 would not touch my chest
1x10x225
1x15x225 barely squeezed that out

Reverse Grip Push Downs
2x12x100

Wide Grip Upright Rows
2x12x135

15 mins rolling/stretching

Push press with purple bands is ridiculous. That was exhausting. Have to stretch my shoulders and pecs more often because it was getting very hard to touch the bar to my chest in the higher rep range. Also need to make more little changes to the routine because those reverse grip pushs felt really good and hit an area that rarely gets worked.

[Stubborn]

Wednesday - Lower Body Speed

15 minutes stretching/rolling

Deads
2x10x135
6x1x225
3x1x315 ~50%
8x1x315 + purple bands (+160lbs@top)

BB Rows
1x10x135
1x10x225
2x8x315

BB Curls
2x10x95 slow and squeezed

Weighted Crunch on physio ball
3x12xhalf stack (?)

...more stretching

This is all I had time for. Kind of in a crunch now that school started. The deads felt great though. My leg is perfect as far as deads go. Squats may prove harmful though so I will wait. Havent done heavy rows in a while but they feel very good and easy. Threw the curls in there just for conditioning for stones. I have felt my bis for days after stones lately, hope this helps.

[Stubborn]

Saturday - Pressing events

Log Press
1x10x180
1x8x210
1x3x260
1x3x290 PR? not sure
1x2x270 not sure what happened here

Axle Cont Clean and Press
1x5x200
1x3x250
2x1x270 easy press, rough clean I think

Keg Press
1x5x200lb keg this is stupid easy but I gotta practice

Log Bench Press
1x10x260
1x5x280
1x5x305
1x15x270 PR

Stones (just to guage my healing)
1x225,265, 310
2x1x330 felt ok but definitely hesitant

Left it there today. Tomorrow I may try a heavier stone? No more than 350 though. Not sure if I ever tried 3 reps with 290 log but I'll call it a PR.

[Stubborn]

Sunday - Lower Body Events

Low Pick Farmers
2x60'x235/hand
1x60'x285
1x60'x305 PR
tried 335 but couldnt get it from that low

Rope and Harness Truck Pull (Jeep Liberty....Uphill )
2x60' this sucked SO bad, I hate fucking truck pulls

Reverse Hypers
2x8x5 plates

That was it for today. I am saving a little energy for Wednesday because I will be doing all the events one more time before the comp and thats it. After that its all speed and recovery work. Those low pick farmers piss me off. Its ridiculous how much harder they get when they are just a few inches shorter. Typically farmers handles are 18" or higher, these are 14" at best. People who come to train say that they are as hard to DL as a bar of equal weight. Cant understand why though?

[Stubborn]

Wednesday - Pressing Event Practice

Continental Axle C&P
1x10x110
1x8x200
1x4x225
1x2x245
1x2x270
1x1x285

Keg Press
1x5x200

Log Press
1x3x260
1x3x280
1x1x305

Log Bench
1x10x260
1x8x280
1x6x310
1x5x330 PR

Was going to do stones but my ham was flaring up and becoming uncomfortable. Cant risk tearing it right now.

[Stubborn]

Monday - Hi Rep Squat

Plenty of stretching

Raw Squats
2x10x135
2x10x225
1x12x315 felt the "pull" coming back on me so I cut out early. I think I can get around 20 when my leg heals.

Crunches with green band
2x12

Bike to cool down 5mins

15mins rolling stretching

Thats all I wanted to do today. Just "deloading" a bit and seeing where my stamina is at. Right now my stamina is greater than my legs capacity for work. 315 didnt even feel like it was on my back. After so many runs with 700 and 800lb yokes it just feels like nothing.

[Stubborn]

Wednesday - High Rep Press

Little stretching/plenty of rotator work

Standing OHP
2x20xbar
2x10x135 strict
1x6x185 strict
1x10x225 fairly strict
1x15x225 push press mostly

Pushdowns on pulldown
1x10x100
1x10x120
1x8x150

15 presses with 225 really takes the wind out of you. I am probably good for 20 or so but damn that was exhausting. Forgot to take my energy stuff too so that didnt help. Fairly light and very fast, every rep locked out.

[Stubborn]

Friday - High Rep DL

Stretched out the legs and back very well.

Deads
2x10x135
1x10x135 one handed in front
1x4x225 "  "
1x10x225
1x5x315
2x1x405
1x14x405 belted up loose here but it cut off my air so I took it back off
1x10x405 went fast but my stamina was not there anymore

Crunches w/ Green Band
3x12

Rolling/Stretching

I have never liked the belt during DL's but I thought it would be a good idea to be "safe." It cut my air short so I stopped because the lights were going out. Apparently I couldnt really catch my air because the next set had me huffing too. The weight felt light as hell tonight but the cardio is not up to par. I do far too little "repetition effort" days and I need to get back to it.

OH! And even while stretching I did not feel my leg pull once! Thats enough to make me happy for a while.