Author Topic: Coan Deadlift Program RESULTS (page 18) (Read 238065 times)

Stubborn · « **Reply #300 on:** June 22, 2009, 04:26:59 PM »

Monday - Deadlift (Coan Program week 2)

Deads
1x10x135
6x1x225
5x1x315
4x1x405
1x2x505 quick and clean!
4x3x415 cut out due to "tingly" sensation in lower back

skipped GMs too.

SLDL
2x8x315

BB Rows
2x8x225 wide grip

Sup Grip Pulldowns
3x8x200

Done in under an hour. Morning weight=296. Right lower back is a bit tender but fine as long as not lifting weights.

Going to do some roller exercises and banded ab movements tonight as well.

Stubborn · « **Reply #301 on:** June 25, 2009, 01:02:15 PM »

Tuesday - Cardio

20 mins Elliptical
10 mins treadmill

Wednesday - Upper Body

OHP
2x15x135

Incline
2x15x135

Flat Bench
1x5x225
4x5x275 tried 315 but my shoulder hates it. No more damn flat bench!!!

OH Cambered Bar Exts ss w/ curls
3x15x80 each

Front Raises
2x8x65's

Side laterals
2x10x35's VERY strict *burns*

Cable Side Laterals
2x8x65

Cable Crunch
10 to the left, 10 to the right, 10 center x2 setsxhalf stack

Pec Fly ss w/ Rear delt
pec=2x10xstack; delt=2x10x200

Good workout. Feel it today in MAH TETTIES!!! Right shoulder hurts in certain positions. Will do rotator therapy. Off to watch Californias Strongest Man comp!

Zach Trowbridge · « **Reply #302 on:** June 25, 2009, 02:00:23 PM »

If you're finishing all that in under an hour you're resting way too little. I would suggest using a stopwatch next time and make sure you're getting at least 90 sec, up to 3 minutes if you need it.

But I know what you mean about this program being brutal, it's a very quick lesson in humility.

Stubborn · « **Reply #303 on:** June 27, 2009, 10:56:21 PM »

You may be right. Im also doing a set less on accessories and havent hit GM's (too much work). It doesnt feel like a huge workload right now, just intense for that time. Im not too banged up the next day. Im sure these next few weeks will show me what Im really made of though.

Thursday - Cardio

30mins Elliptical moderate

Friday & Saturday - Strongman

Just setting up events and doing a few myself.

A LOT of work though!

Stubborn · « **Reply #304 on:** June 29, 2009, 09:25:30 PM »

Sunday - Cardio

40mins Elliptical - 140+HR

Sunday morning weight=296. Seems I've come to the first "hump". Time to tighten up the diet a bit more.

Stubborn · « **Reply #305 on:** June 29, 2009, 11:48:33 PM »

Seriously, I shouldn't even have gone to the gym tonight. Everything was stiff, I slept 3 hrs, ate barely anything, and expected to do OK. Not the case. Going to get some sleep tonight and see how tomorrow feels.

Monday - Nothing worth mentioning $:-\$

11venthhour · « **Reply #306 on:** June 30, 2009, 05:26:36 PM »

Quote from: Stubborn on June 29, 2009, 11:48:33 PM

Seriously, I shouldn't even have gone to the gym tonight. Everything was stiff, I slept 3 hrs, ate barely anything, and expected to do OK. Not the case. Going to get some sleep tonight and see how tomorrow feels.

Monday - Nothing worth mentioning $:-\$

sounds like my work outs now!

Stubborn · « **Reply #307 on:** June 30, 2009, 08:32:47 PM »

Quote from: 11venthhour on June 30, 2009, 05:26:36 PM

sounds like my work outs now!

I cut out early. I know when I'm defeated. That was awful. I was ill prepared.

11venthhour · « **Reply #308 on:** July 01, 2009, 04:51:45 PM »

Quote from: Stubborn on June 30, 2009, 08:32:47 PM

I cut out early. I know when I'm defeated. That was awful. I was ill prepared.

well the gym is still going to be there, so give it a swift kick in the nuts next time!

Stubborn · « **Reply #309 on:** July 01, 2009, 11:38:41 PM »

Tuesday - OFF
Morning weight=295 I'll take it.

Wednesday - Upper Body

Incline Bench
2x20x135
1x10x185
1x5x225
1x5x275 gassed WTF?
1x10x245
1x10x225

Rack Lockouts (~6" from chest) ss w/ Shrugs 10reps x each weight
2x5x225 narrow
1x5x315 narrow
1x5x365 shoulder width. must do these more often

OH Exts w/ cambered bar
2x20x90 couldnt find the plate loaded bar?

One Arm DB Exts
2x5x70's

Cable Crunches
2x10x120 standing
2x10x200 kneeling

Cable Pullovers
3x10xstack

Preacher DB Curls
2x8x70's

Pulldowns wide grip
1x6x200
1x6x250
1x6x300

Felt good but gassed out quick on bench. Might have to get some Results again? That stuff worked really well for me. Anyway, not a bad day.

Stubborn · « **Reply #310 on:** July 02, 2009, 01:40:03 PM »

Thursday - Cardio

30 mins moderate Elliptical

Morning weight=295

Stubborn · « **Reply #311 on:** July 04, 2009, 12:48:26 PM »

Friday - Running around all damn day for work. No cardio or weights.

Saturday - Lower Body

Squats
1x10x135
1x10x225
1x5x315
1x5x405 hamstrings started to feel sketchy so back to....
3x5x315 oly style with pause at bottom to stretch a bit

GM's (made my legs feel fvckin great! Seriously.)
2x10x225
2x8x315 <<<here my legs felt brand new!

Leg Exts
2x15xstack

Hip Abductor/Adductor
2x12xstack on each

Thats it. About 50 mins total. Apparently my hams need much more warming up than my quads. I say this because they feel tight and uncomfortable until I do GM's or SLDL's. After that they are perfect. I will have to start with some of those from now on.

I will try the week 3 of the coan DL program next week but if it proves to be too much work I will divert to the Wendler template everyone is having so much success with.

Stubborn · « **Reply #312 on:** July 06, 2009, 11:33:28 AM »

Sunday - Work killed my day again

Monday AM - Cardio

30 mins mod/light elliptical - trying to get rid of soreness from Saturday still!

thewickedtruth · « **Reply #313 on:** July 06, 2009, 11:56:24 AM »

damn man! in here doing work and showing presence!!! HAHA

Stubborn · « **Reply #314 on:** July 06, 2009, 04:15:47 PM »

Quote from: thewickedtruth on July 06, 2009, 11:56:24 AM

damn man! in here doing work and showing presence!!! HAHA

Im trying man! Im taking it easy and cutting down a bit. Trying not to lose strength. Doing ok so far, all things considered.

Stubborn · « **Reply #315 on:** July 06, 2009, 11:42:43 PM »

Monday PM - Shoulders

Seated DB Press
2x15x50's
1x10x75's
1x10x90's first four sets alternating neutral and pronated grip
1x6x110's
1x8x90's

Cable Rear Delt
2x10x60 ea. Strict

Cambered Bar Front Raises
3x10x80 very different feel than DB's

Side Delt Machine
1x15xstack

Alternating DB Curls
1x20x60's
1x16x70's

One Arm Pushdown (on pulldown tower)
2x10x60 each arm

This was very nice. Just working one large muscle group is very relaxing and provides far more energy and focus. I remember a time when I was BBing and would even split hams and quads, that was great. Dont have that kind of time anymore but I think I will at least split shoulders from chest and back from legs.

Oh and I havent done 110lb DB's overhead in a while and they were CAKE. Just gotta work on stamina a bit because I used to get 120's for 8 reps.

Stubborn · « **Reply #316 on:** July 07, 2009, 07:23:13 PM »

Tuesday - Cardio

30 mins light cardio

Stubborn · « **Reply #317 on:** July 08, 2009, 03:04:34 PM »

Wednesday - Back (Light)

Oly Cleans
1x10x135
2x5x185
1x0x225 that sucked, haha
1x10x185 hang cleans
1x2x225
1x1x245 enuff

45 degree Cable Row
2x15xstack

Shrugs
1x12x315
2x10x405

Very quick workout. Just wanted to do a little something. My lower back was just not up to DL's today. Maybe some cardio tonight?

Stubborn · « **Reply #318 on:** July 10, 2009, 09:32:52 AM »

Thursday - Cardio

30mins mod/light elliptical/incline walking

Friday morning weight=294. Almost time for a speedo?

Stubborn · « **Reply #319 on:** July 10, 2009, 11:23:54 PM »

Friday - Chest

Incline Bench
1x10x135
1x8x185
1x5x225
1x5x275
1x15x225
1x6x275

Rack Lockouts with 10 second hold at top
1x5x315
5x1x405 felt a lot heavier than the last time I handled 405

Some other random shit....

I am so fvckin burnt from the beach today I can barely move in some spots. My energy is gone and I feel like bathing in aloe. Just wanted to get something done, there it is.

Stubborn · « **Reply #320 on:** July 13, 2009, 12:52:10 AM »

Saturday - OFF

Sat at home nursing blisters from my sunburn. I was not in the sun that long (couple of hours) but now I know better! Fvck....

Sunday - Cardio

30mins moderate/intense cardio on Elliptical HR~140

NOTE: taking time off of ECA sucks. I loves my stimulants.

Stubborn · « **Reply #321 on:** July 14, 2009, 12:31:32 AM »

Monday - Back (Coan program week 3)

SLDL's
1x10x135
1x8x225

GM's (varying stances)
2x10x225

Deads
1x5x225
1x3x315
2x1x405
2x1x475
1x2x545 felt good and smooth. I attribute this to the GM/SLDL warmup.

Cable Rows
2x10x300

Sup Grip Pulldowns
3x10x210

Standing Cable Crunch (pulldown tower)
2x10x180 this always takes the soreness out of my lower back. Love it!

So week three of the Coan program went well....it went a week late but well nevertheless. I think that next week will be a real test of manhood haha. Well it wont be until Wednesday so I will have 4 days without having exhausted my lower back.

If I can actually do this program and lose weight at the same time I will be beyond psyched.

Stubborn · « **Reply #322 on:** July 15, 2009, 11:21:59 PM »

Tuesday - Cardio

30mins Treadmill 3mph@5 incline. Nice change.

Wednesday - Chest

Incline Rack Press (5-6" from chest)
1x10x135
2x5x225
1x3x275
1x3x295
1x3x315
1x1x335

One Arm Pushdowns
2x8xstack

DB Flyes
2x10x60's woooo these were rough. Chest got so tight I could barely move.

Tricep Machine
2x10xstack

Viking Press with standing calf raise
2x8x~1/2 stack

pumpster · « **Reply #323 on:** July 15, 2009, 11:52:15 PM »

Quote from: Zach Trowbridge on June 25, 2009, 02:00:23 PM

If you're finishing all that in under an hour you're resting way too little. I would suggest using a stopwatch next time and make sure you're getting at least 90 sec, up to 3 minutes if you need it.

But I know what you mean about this program being brutal, it's a very quick lesson in humility.

There are no rules as to what the optimal rest times are, and 3 minutes is way too long IMO. At most, 2 minutes is sufficient, and then only after very heavy draining sets. Keeping the rests down is a great way to hit the muscles intensely and to help with conditioning.

Stubborn · « **Reply #324 on:** July 16, 2009, 11:21:36 AM »

Quote from: pumpster on July 15, 2009, 11:52:15 PM

There are no rules as to what the optimal rest times are, and 3 minutes is way too long IMO. At most, 2 minutes is sufficient, and then only after very heavy draining sets. Keeping the rests down is a great way to hit the muscles intensely and to help with conditioning.

True it helps with conditioning but sometimes you just have to take a few minutes after a heavy set.

I don't actually pay attention to how long I rest. I just get it done as fast as is possible for that day.