Author Topic: Coan Deadlift Program RESULTS (page 18) (Read 237857 times)

Stubborn · « **Reply #225 on:** March 15, 2009, 04:27:29 PM »

Havent posted anything in a while due to time and forgetfulness.

Highlights=900lb tirex8 flips in 60secs; loaded the 380lb stone again without injuring myself; numerous continental clean and press with ~300lbs; same with the log; and a bunch of other crap.

Yesterday was a kind of deload day for strongman. I flipped the fingal finger for the first time. Its a little heavier than the 3rd finger at WSM and 20' long. It went over very easy the first time. The second time the entire base started to lift when I got more than halfway in. It lifted, slid, and then slammed into my shoulder which popped my knee. One of my training partners actually heard the snap. It hurt pretty bad and swelled up immediately. Iced it for hours and it looks and feels a bit better. I cannot put weight on it though. Cant walk up stairs. It will be a couple weeks before I can squat or deadlift again.

The thing that really sucks is that I started running again recently and I really enjoy it. Not happening now. Two steps forward.....

burn2live · « **Reply #226 on:** March 19, 2009, 08:43:12 AM »

Quote from: Lift4Size on March 15, 2009, 04:27:29 PM

Havent posted anything in a while due to time and forgetfulness.

Highlights=900lb tirex8 flips in 60secs; loaded the 380lb stone again without injuring myself; numerous continental clean and press with ~300lbs; same with the log; and a bunch of other crap.

Yesterday was a kind of deload day for strongman. I flipped the fingal finger for the first time. Its a little heavier than the 3rd finger at WSM and 20' long. It went over very easy the first time. The second time the entire base started to lift when I got more than halfway in. It lifted, slid, and then slammed into my shoulder which popped my knee. One of my training partners actually heard the snap. It hurt pretty bad and swelled up immediately. Iced it for hours and it looks and feels a bit better. I cannot put weight on it though. Cant walk up stairs. It will be a couple weeks before I can squat or deadlift again.

The thing that really sucks is that I started running again recently and I really enjoy it. Not happening now. Two steps forward.....

This was such a good entry until the knee injury

hope you heal fast man!

Stubborn · « **Reply #227 on:** March 21, 2009, 05:39:53 PM »

Quote from: burn2live on March 19, 2009, 08:43:12 AM

This was such a good entry until the knee injury hope you heal fast man!

Thanks bro. Its like I put in a few entries and then report an injury, lately.

It has been one week now and I can walk up stairs and I can squat down to pick something up (yay

). It still hurts a bit but I can walk without limping much now.

The thought of squatting ANY amount of weight is frightening! As I was thumbing through some anatomy books I have, I came across some fractured patella pictures that freaked me out, haha.

I will try some LIGHT squats and deads next week. I may squat with an ice pack stuffed in my knee sleeve?

Stubborn · « **Reply #228 on:** March 24, 2009, 10:32:47 PM »

I am currently attending school with a more than full time schedule and trying to fit in work and the gym as well. Work is very part time for now but my studies take a great portion of my day. Like anyone else with a full time schedule (work or otherwise) I am tired as piss at the end of the day and still have things to do in addition to getting to the gym. I havent had a schedule this hectic in a long time.

I will not be able to enter any competitions, no time to train for it. I will not be able to train Strongman on a regular basis. Keeping my diet in line is my biggest battle right now because I just forget to eat and then all of a sudden I turn into an unfocused, insufferable prick (hunger=anger). So I have decided to focus on maintaining my strength as much as possible while cutting some weight.

I will do this by adding cardio sessions on 2-3 mornings each week and getting to the gym 3 times a week at night for no more than an hour. From time to time I will train Strongman on one weekend day. Furthermore I have set up an eating plan that is easy to follow and keeps me fed while cutting calories.

Diet
<3500 cals on non training days
<4500 cals on Gym days
Eat every 2.5-3hrs and well balanced (no carb cycling)

Cardio
Mon/Wed/Fri morning run or bike

Gym
Mon/Wed/Fri night 351 setup

I have written out when I eat what exactly and even when and what I study. Cant wait to get some excess poundage off and get through these damn classes.

Stubborn · « **Reply #229 on:** March 24, 2009, 10:41:14 PM »

Monday 3/23 - Light Day

*Knee is feeling a bit better so I am testing the waters

Oly Squats (slow)
1x10x135
2x20x135 knee was OK

Good Mornings (strict)
2x10x225 very easy

BB Rows
2x12x225 again...

Incline Bench (speed)
1x10x135
9x3x185
1x30x135

Pushdowns
2x10x120

Thats all I had time for but I havent been in the gym for a while so its okay. Knee feels okay, just icing the hell out of it. Will test it further next week.

burn2live · « **Reply #230 on:** March 26, 2009, 10:35:24 AM »

Good to see you're back training! Really hope the knee holds up for you

Stubborn · « **Reply #231 on:** March 26, 2009, 04:38:28 PM »

Quote from: burn2live on March 26, 2009, 10:35:24 AM

Good to see you're back training! Really hope the knee holds up for you

Thanks bro, me too!

Stubborn · « **Reply #232 on:** March 30, 2009, 08:27:16 PM »

Damn this week was hectic. Forgot a workout.

Thursday - Upper Body Heavy

Bench (just because nothing else was available)
2x20x135
1x12x225
1x10x315

Incline Bench
1x10x225
1x1x315 shitty bent bar almost rolled out of my hand and onto my face. Quit.

Standing Military
2x6x225

Pushdowns
2x10xstack

Cable Crunch
2x10x180

Barely had time to get in and get out so thats all folks. This week better change! My diet has been hit or miss all week because of my workload. I forget to eat and then cram too much. Gotta get this schedule down!!!

Stubborn · « **Reply #233 on:** March 31, 2009, 10:00:47 PM »

Monday - 5 rep effort BACK

Stretched ooooouuuuuutttt

SLDL's with 2.5" deficit
2x10x135
1x8x225
2x3x315
1x2x405
1x1x455
1x5x455 good seeing as I havent been able to do much lately

Cable Rows
2x8x300 strict

Cable Crunch
2x10x200

Squats
1x10x135 knee feels good still

Preacher Curl
3x10x80

Rolled/Stretched

I havent worked biceps in so long its sad!

Gotta get back to it though. SLDL's were strict to avoid my knee. Actually, both my knees feel better today for some reason. Back is sore as hell though!

tonymctones · « **Reply #234 on:** April 01, 2009, 08:29:58 PM »

what you going to school for lift, im about to start back again too i cant find a job i would like so i figure ill go back and just get a job i can deal with for a while.

Stubborn · « **Reply #235 on:** April 03, 2009, 10:18:55 AM »

Quote from: tonymctones on April 01, 2009, 08:29:58 PM

what you going to school for lift, im about to start back again too i cant find a job i would like so i figure ill go back and just get a job i can deal with for a while.

Im going for registered nursing. Im an EMT but it pays shit ($8/hr)! I love medicine though. This is the next logical step. Who knows maybe I'll go higher one day? More than likely.

You should explore medicine. Great line of work to be in. Always in demand, always interesting, always pays well.

tonymctones · « **Reply #236 on:** April 03, 2009, 10:42:37 AM »

Quote from: Lift4Size on April 03, 2009, 10:18:55 AM

Im going for registered nursing. Im an EMT but it pays shit ($8/hr)! I love medicine though. This is the next logical step. Who knows maybe I'll go higher one day? More than likely.

You should explore medicine. Great line of work to be in. Always in demand, always interesting, always pays well.

shit lots of RN jobs here in houston bro and i hear they do get paid quite well.

Stubborn · « **Reply #237 on:** April 07, 2009, 12:45:31 PM »

So its about 3 weeks after my knee injury and it feels pretty good. Lots of ice, stretching, and babying have really worked. Heres what I tried:

Monday - Testing out the knee no wraps or sleeves

Front Squats
2x10x135
2x6x225
2x5x275 stopped here just to be safe

Hamstring Curls
2x15xstack

Leg Ext
3x15xstack actually felt very good. Usually just hurts my joints.

Ab Machine
3x10x150

This felt good! The extensions were very theraputic. I actually walked down the stairs without pain after doing them! Only one machine feels right though, the others are akward.

Weight is the same for now. Have had so much on my plate that I dont even have time to keep track of meals much less get to the gym. Although, my knee is better so I can do cardio in the morning again. I will be back on schedule this week hopefully.

Midterms coming up, gotta get back to the books!

Stubborn · « **Reply #238 on:** April 16, 2009, 02:29:18 PM »

I dont even have time to post each workout but heres whats good:

-Ran a mile without any knee pain. Adapted a marathon running style that impacts the knees very little. We will see how the quads do.

-Squat 405, FS 315 no problem. Still a bit sheepish but getting there.

-Able to do light push presses (<300lbs).

-Bodyweight is lowering steadily and will accelerate in a couple weeks Im sure.

-BACK ON SCHEDULE! Even got a new gig that works way better with school and all.

Things are on the up and up. Taking it a little slower and smarter is what I need right now. Hopefully by the end of summer I am 265lbs and nearly as strong. Maybe I will be a 220lb weakling though?

We will see how crazy it gets.

Stubborn · « **Reply #239 on:** April 20, 2009, 12:33:35 PM »

Sunday - Strongman Events (testing the waters)

Fingal Finger (this time the base is secure!

)
2x1 slow and easy

River Stone Carry
2x60'x~300lbs

Farmers
1x60x235 stopped because the knee was swelling quite a bit

GHR
3x10xbw

Reverse Hyper
3x10xcouple plates? just slow, light, and concentrated

Purple Banded Crunches
4x12

Everything felt good. Knee was just acting up after a while so I listened to it and bowed out. Working on the knee with ice, one legged mini squats, and stretching of sorts. Feels fine walking around and even running. Ran 3x this week, one mile. Felt great with the new running style. Hard to think about your "form" when running though, honestly. Guess ya just have to get used to it. Weight is down 10lbs so far. I will be running 2-3 more days this week and at the gym probably twice.

My muscles are really enjoying some time off.

Im not winning any contests anytime soon so I will just accept that, gear it back a bit, and focus mainly on my studies.

Stubborn · « **Reply #240 on:** April 22, 2009, 07:22:33 PM »

Tuesday - Leg work

Raw Squat (no knee wraps required)
1x10x135
1x10x225
1x8x225
1x8x315
1x4x405
3x2x315 plus purple bands

Good Mornings
2x10x225 smooth and easy

Leg Exts
3x15xstack

Ab machine
2x10xheavy?

Went for 1 mile run later in the day as well.

Not enough stretching. Will do plenty today.

Knee=okay. Started to "fill up" a bit toward the end of squats but glad it held on a few reps with 405. In a few weeks I will get back into 500+. Running felt fine once again. Just a bit stiff from my first semi-serious leg workout in a month or so.

Stubborn · « **Reply #241 on:** April 24, 2009, 01:57:11 PM »

Thursday - Upper Body

Incline Bench
2x15x135
1x10x185 focus on negative
1x10x225
5x3x225 ballistic

Shoulder Press
3x15x95 slow and squeezed the lockout; silly weight but felt very theraputic

1x8x65's DB Overhead Extesions

1x12x95 BB Overhead Extensions

3x10x120 Pushdowns

1x10x60's Alt DB Curls

1x12x70's Alt DB Hammer Curls

Plenty of Stretching!

Felt nice to go VERY light today. Getting that burn that I havent had in so long. Going for a 1+ mile run later.

note-weight shot up all of a sudden!? Like 8lbs in a couple days! Not sure what to attribute this to other than water retention as my diet has been pretty much dead on.

burn2live · « **Reply #242 on:** April 24, 2009, 04:17:32 PM »

Quote from: Lift4Size on April 24, 2009, 01:57:11 PM

Thursday - Upper Body

Incline Bench
2x15x135
1x10x185 focus on negative
1x10x225
5x3x225 ballistic

Shoulder Press
3x15x95 slow and squeezed the lockout; silly weight but felt very theraputic

1x8x65's DB Overhead Extesions

1x12x95 BB Overhead Extensions

3x10x120 Pushdowns

1x10x60's Alt DB Curls

1x12x70's Alt DB Hammer Curls

Plenty of Stretching!

Felt nice to go VERY light today. Getting that burn that I havent had in so long. Going for a 1+ mile run later.

note-weight shot up all of a sudden!? Like 8lbs in a couple days! Not sure what to attribute this to other than water retention as my diet has been pretty much dead on.

8lbs of muscle for definite

I know what you mean about taking a light day here and there. It feels really relaxing or something

Stubborn · « **Reply #243 on:** April 25, 2009, 10:54:31 AM »

Quote from: burn2live on April 24, 2009, 04:17:32 PM

8lbs of muscle for definite

I trust you....muscle it is.

Epic 48hr muscle gains!

Stubborn · « **Reply #244 on:** April 26, 2009, 10:22:58 PM »

Today

Sunday - Strongman

Fingal Finger
2x2x550

Stone Carry
1x80'x280?

Stones
1x3x225
1x3x270
1x1x310

Reverse Hypers
3x10x90?

Ton of stretching

Litte bit of tire flipping

Some chain drags

Several attempts at picking up the inch DB

1 mile run

Thats it. Felt sick the whole time, before I even started. Didnt help that everyone was lackadaisical. I need to take it easy anyway. Hopefully some good stuff next weekend.

Stubborn · « **Reply #245 on:** May 05, 2009, 09:46:34 PM »

Just a quick update on last week:

-Did a leg day with bands.
-No upper body day.
-Strongman on sunday
-235lb farmersx80'
-280lb stone for 2 walks @ 80'
-Loaded 270 & 310lb stones a few times
-Plenty of rev hypers and abs
-light log work
-2x1.5 mile runs and a half hour session of intense cardio at gym

Thats about it. Nothing amazing except that my knees are feeling better. Not much but getting there.

Stubborn · « **Reply #246 on:** May 05, 2009, 09:49:51 PM »

Tuesday - Lower Body

DL's
1x10x135
1x10x225
1x6x315
3x1x405
2x1x495
1x1x545 this moved slow so I cut out here.

Oly Squats
3x8x225

Leg Ext
2x15xstack

Row machine
2x15xstack

Keepin it simple until I heal up properly.

11venthhour · « **Reply #247 on:** May 05, 2009, 10:40:06 PM »

man i just read through your log, strong shit for sure! even though half of it was pointless banter from other people besides yourself

any comps in the near future?

Stubborn · « **Reply #248 on:** May 06, 2009, 02:26:40 PM »

Quote from: 11venthhour on May 05, 2009, 10:40:06 PM

man i just read through your log, strong shit for sure! even though half of it was pointless banter from other people besides yourself

any comps in the near future?

Thanks bro.

I am unsure of my ability to compete in the near future. If my knees get better then definitely. If they get worse I may have to back off PL/Strongman for the foreseeable future. Im doing ok for the moment but the slightest thing can sometimes trigger a small injury that nags for months.

Haha, wish me luck!

Stubborn · « **Reply #249 on:** May 07, 2009, 09:23:40 PM »

Wednesday

25 mins high intensity cardio - bike/eliptical