Coan Deadlift Program RESULTS (page 18)

[11venthhour]

If you say I can round it up, it shall be done. Why not make it 5 reps while Im at it?

well now your taking your getbig liberities to G&O board status!

1.6 - easily means 2

[Stubborn]

Sunday - Strongman!

Farmers
3x60'x260/hand

Yoke
2x60'x700 one beltless just to see how it is.

Stones over 58" bar
1x5x270
1x2x330 once again blacking out a bit, but not as bad.

That was about it. Threw a massive knot in my back that will not go away, awesome. Everything felt fairly easy. Next week we go heavy(er).

Hope my knees will hold up. They have been tolerable thus far.

[Stubborn]

Tuesday - Shoulders/Chest

Military DB's
1x20x45's
1x10x75's
1x10x95's
2x5x120's should have gone to 110's first cause this felt HEAVY

Incline DB's
1x1x140's I just had to try it but my shoulder wasn't as enthusiastic so I went to...

Incline Bench
2x10x225
1x6x275 my triceps were too pumped to move, WTF?

Pushdowns
3x10x120

Maybe some side delts and abs? I cant really remember. Oh well. I really need to switch up my upper body shit cause I'm getting bored.

--------------------------------------------

Friday - Deadlifts (Coan week 9)

Warm up
2x10x135 each Squats and GM's.
2x5x225 each "  "

DL's
2x2x225
1x2x315
1x2x405
1x2x495
1x2x565
1xmissx605
1x1x605 PR! I have never attempted over 600 from the floor.
2x3x445 sooo fast and easy

SLDL
2x5x405

Shrugs
2x10x495 switch grip

Standing Crunches on pulldown tower
1x10x120
1x10x150
1x6x170

FUCK YEAH! I belted up and even hitched a bit but who fucking cares? I'm not sure if I can hit the 615 next week but I am going to do everything I can to make it happen. The weight just blew off the floor, but once I get just below my knee I slow down a ton. God damn it feels nice to hit a PR, I almost forgot what it was like. 

[Stubborn]

Sunday - STRONGMAN!!!

Just two events today, aside from warmup and effin around.

Frame Carry
2x60'x500lbs
1x15'x700lbs PR! I was SO excited to get this. It is the frame that the pros used in Venice Beach just a week or two ago. The handles are so wide that it makes the grip extremely hard for anyone.

Stones over 58" bar
1x3x270
1x5x310 PR finally feeling okay with the stones again, no passing out. Rested well between the last two reps. 60 sec time limit would not apply.  

I could have pulled the frame again and gone further, but my knees were not liking it so I cut out so I could do stones. Just deadlifting that frame is a bitch. I couldn't get it until I just fully committed. It was literally a 10 second pull.

I love this sport!

[11venthhour]

1x1x605 PR! I have never attempted over 600 from the floor.

good job man!

[Stubborn]

good job man!

Thanks!

Tuesday - Overhead Speed Work

Strict Overhead
2x10x135
1x8x185
7x3x155 juggling grips

Upright Rows
3x10x155

DB Laterals
2x8x60's

Front Raises
2x8-10x70's

Wide Pulldowns
3x10x250 forearms were so pumped that I actually let the bar slip on the last rep.

Pushdowns
1x10x120
1x8x140

Dips
2x10xbw

I almost couldnt close my hands by the end of the workout, my forearms were so pumped. It was painful at times. Otherwise, decent workout all things considered.

[Stubborn]

Went in and did a ton of work with 135 on the bar on Thursday night. Just hangcleans, ohp, squats, gm's, etc.... Did everything by 20 reps a set and for a half hour straight. Went home and did a lot of stretching and rolling because my low back is feeling like junk! Gotta try the 615 pull this weekend though!

[Stubborn]

Friday - Deadlift (Coan week 10 finale!)

Small warmup with 135.

DL
3x3x225
1x2x315
1x2x405
1x2x495
1x1x545 felt waaayy too heavy
1x1x575 w/ belt - went up easy
2x0x615 Stalled at the knee! DAMN! It came up FAST and boom! I was out...twice.
1x8x500 PR? I was angry and still had some steam so why not?

It must have been all the strongman training last week. I did way too much because I was excited about hitting the DL PR a couple days earlier. Well, too bad, but I honestly think I could have gotten it if not for over-training and under-sleeping. Diet has been great and I feel solid in the gym all around. 

Going to write a review and suggest some tips for this modified Coan plan.

[Stubborn]

Coan/Phillipi Deadlift Program REVIEW

Let me start out by saying that this is a solid foundation for a program, but it needs modification for the natural lifter who can barely find time to hit the gym 4 times a week anyway (like most people). The volume is a bit much, but the theory is great; slow progression over 10 weeks and speed work accompanied by pertinent accessories with some heavy lifting.

The idea of working up to a high percentage for a couple sets and then doing your speed work is so logical and effective that you will wonder why you never did it before. I have done this with my overhead work in the past and received great results, but never applied it much to the lower body. The drop in weight within a workout does a few things: 1) it raises confidence and thereby focus, 2) makes speed weight feel much easier, 3) speed work doubles as recovery exercise for the heavy lifts. Most people just lift heavy and go straight to accessories afterward, but would you just stop in the middle of a high intensity run and just sit down or go straight to stretching? No, you cool down first. Same basic idea, but applied in a more appropriate manner for powerlifting.

So heres how my program looked with a goal of 615lbs raw:

*Light warmup before ALL workouts, working up to heaviest weight*

Week 1

Deadlift (75%): 1x2 @ 460 lbs
Speed deadlift (60%): 8x3 @ 370 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 2

Deadlift (80%): 1x2 @ 490 lbs
Speed deadlift (65%): 8x3 @ 400 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 3

Deadlift (85%): 1x2 @ 525 lbs
Speed deadlift (70%): 6x3 @ 430 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 4

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 5x3 @ 460 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 5

Deadlift (80%): 3x3 @ 490 lbs
Speed deadlift (65%): 3x3 @ 400 lbs (120 sec rest b/w sets)
Power shrugs (with DL weight): 3x5
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 525 lbs
Speed deadlift (70%): 3x3 @ 430 lbs (120 sec rest b/w sets)
Power shrugs: 3x5
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 555 lbs
Speed deadlift (75%): 3x3 @ 460 lbs (120 sec rest b/w sets)
Power shrugs: 2x5 
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 585 lbs
Speed deadlift (70%): 3x3 @ 430 lbs (120 sec rest b/w sets)
Power shrugs (with DL weight): 2x5
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 600 lbs
Speed deadlift (70%): 2x3 @ 430 lbs (rest as needed b/w sets)
Power shrugs: 2x5
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 615 lbs
Speed deadlift (60%): 2x3 @ 370 lbs (rest as needed b/w sets)


This is not what you will get if you enter your info into the Coan/Phillipi program calculator, because I have tried it before and it was just too much work. I could get it done, but was still recovering a week later from it. I followed this almost exactly. The only thing I didn't pay attention to was rest times and sometimes I switched an exercise for something very similar. Sometimes I went faster and sometimes I went much slower. It just all depends on how you feel that day. Also, you will notice that the accessories have no weights by them. I just used the most weight I could to get through the accessory work without puking, haha. Early in the program I used 225-315 on any given accessory, later I got up to 405 on some. Just depends on the total reps and sets and what you know you can do.

Even this modified program has limitations. You must set a reasonable goal for yourself from the beginning. You may want to underestimate your max by 20lbs and set your desired max around 5-8% over your old max. Ex - Actual current max=405 x 1.05 = ~425lbs. Start the program assuming you have a 385 max, so that the build up is a little more friendly. If you get the 5% (425) then try 8% (call it 435) right after. To add even 20lbs to your max in 10 weeks is very very good! We all want to see an extra plate on each side but this is very unrealistic.

A program is only there to keep you on track, but you must decide if the goal is truly attainable. The first time I ran through this program I expected FAR too much and ended up burning out before I even hit my old max weight.

This program can also be applied to upper body and leg work with some minor tweaks. I will be trying it as a squat program next I believe.

So use my 'template' and record what you have been doing because when you look back you will be able to pinpoint what went wrong. I will definitely be using this program again once I experiment with some other things.

Good luck!

[Stubborn]

Sunday - STRONGMAN

Block Pressing
2x1x230lbs

Yoke
2x60'x660

Frame Hold
1x20secx600
1x35secx600 could have gotten 10 more seconds but it was all I needed to 'win'.

Stones
265x3
265x3, 330x2

Reverse Hypers
2x10x180?

Nice deload-ish day. Will deload a bit more this week and get back to some heavy squat and overhead presses, knees permitting.

[Stubborn]

Tuesday - Overhead work

Push press (minimal drive, no dip)
2x10x135
1x8x185
2x5x225
1x5x275 stopped because of left knee. It was filled with fluid like I havent seen before. Weird.
2x10x225

Military DB's
3x10x85's

Pushdowns
3x10x150 on pulldown tower

Some curls and front delts? Cant remember...

---------------------------------------------

Friday off. Saturday was a ton of light strongman stuff.

Sunday - Squats

Raw Squats
1x10x135
2x8x225
1x3x315
1x3x365
1x3x415
1x2x465 trying out how the Coan DL program will work with squats. Based on this I will change some things.
10x2x315 started with 365 but wasnt too fast. 315 was good. Varying stances each set too.

Leg Press
2x8x600?

Hyper Ext's
2x8x180lbs just held 4 plates

Pulldown Tower Crunch
3x10x170

The coan program will work, I think. Just need to decide what the best accessories will be. Also should be doing speed squats off a box (12" box for first 4 weeks and a ~16" up to week 8 ). This was just a test because I wont be in the gym much next week anyway.

Knees felt ok though. Rehbands are my savior! Time to do some rolling.

[Stubborn]

Haven't been on a regular schedule for the last week.

Highlights were 425x5 squat just to test the knee (very tender), and 315x2 Push Press....again to test the knee. OUCH.

Got some good advice on my squat 'form'. Going to be working on that a lot in coming weeks.

[Stubborn]

Ohhhh.....lets see...

Been back doing some labor intensive work, so I am adjusting. Only got in twice this week.

Saturday - Lower Body

Rack DL's (just below the knee - sticking point)
1x5x225, 315, 405, & 495
1x3x585
1x3x675
6x0x765 kept stalling at mid thigh
1x2x725 Rep PR?

SLDL's
3x8x405

Underhand Pulldowns
2x10x250

Seated Rows
2x10xstack (300?)

Abs....

-------------------------------------------

Monday - Upper Body

Incline Bench
1x10x135
1x10x225 when will I learn? 90lb jumps at 10 reps are not conducive to power.
1x5x275
1x2x295
1x5x275
7x3x205 speed work - juggling grips

Flat DB Bench
2x8x120's 

HOIST Dip Machine (holy christ I have never experience such a machine!)
4x8xstack (plus my 285lbs) anyone else used this equipment?

Pushdowns
3x8x120

Cable Pullover
3x8x150?

Concentration DB Curl
2x8x60's

Alt DB curl
2x10x70's

HOIST ab machines.....JEBUS! I love this hoist equipment. It makes you lift your weight PLUS the stack. Great stuff!

Also went on a HOIST chest press that stretched the HELL outta me and now my rarely used pecs are sore as shit! I kept cramping up all day and that has NEVER happened in my pecs before. WOOOO!

[Stubborn]

Haven't had time to post at all lately and my workouts have been all over the place. Trying to get SOME normalcy back.

HERE WE GO AGAIN.....

New goal=635lbs@lesser BW

Week 1

Deadlift (75%): 1x2 @ 475 lbs
Speed deadlift (60%): 8x3 @ 380 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 2

Deadlift (80%): 1x2 @ 510 lbs
Speed deadlift (65%): 8x3 @ 415 lbs (90 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 3

Deadlift (85%): 1x2 @ 540 lbs
Speed deadlift (70%): 6x3 @ 445 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 4

Deadlift (90%): 1x2 @ 570 lbs
Speed deadlift (75%): 5x3 @ 475 lbs (90-120 sec rest b/w sets)
Accessory Work 2x8:
            Stiff-leg deadlift
            Bent over row
            Underhand (reverse) grip lat pulldown
            Arched back good morning

Week 5

Deadlift (80%): 3x3 @ 510 lbs
Speed deadlift (65%): 3x3 @ 415 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 350 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 540 lbs
Speed deadlift (70%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Power shrugs: 3x5
Stiff-leg deadlift: 3x5
Bent over row: 3x5 or Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 570 lbs
Speed deadlift (75%): 3x3 @ 475 lbs (120 sec rest b/w sets)
Power shrugs: 2x5 
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 605 lbs
Speed deadlift (70%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5 or Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 620 lbs
Speed deadlift (70%): 2x3 @ 430 lbs (rest as needed b/w sets)
Power shrugs: 2x5
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 635 lbs
Speed deadlift (60%): 2x3 @ 370 lbs (rest as needed b/w sets)

[Stubborn]

Thursday - Squat Jan 7th

Raw Oly Squat
Worked up to 1x2x395 (75%?)

Box Squat (parallel)
8x2x315
2x2x405 just had too much energy

Abs....accessories....mi ld cardio

----------------------------

Saturday - Strongman

Squat warmup
Multiple sets of 225lbs for varied reps and different foot positions.

Log Press
2x6x180
2x5x210
1x6x235
1x5x265 stopped to save my knee; definitely had 10 reps in me and could have gone 300+ otherwise

Stones
Worked up to a 350lb stone

----------------------------

Monday - Deads (My Coan program - week 1)

GM's
2x10x225

DL
1x8x225
1x4x315
1x2x405
1x2x475 FAST!
8x3x385

SLDL
2x8x315?

Pulldown Underhand
2x8x300

Rows
2x8x300

Abs....

[11venthhour]

look at you staying injury free!

[Stubborn]

look at you staying injury free!

I'm learning....and you're trying to jinx me!

[Stubborn]

Thursday - Shoulders

Trying a Coan DL-like shoulder routine

Standing OHP
2x10x135
2x6x185
2x3x225
1x2x265 Piss easy....
8x3x205+red bands (rough as hell)

Wide Pulldowns
2x8x300

Side Lateral Machine
2x12xstack

CG Bench
2x8x265

Dips
2x8xbw+60lbs~

---------------------------------

Took Saturday off - not by choice (12hrs of hard labor)

---------------------------------

Monday - Coan DL (Week 2)

GM's
1x12x135
2x8x225

Deads
2x5x225
2x2x315
1x2x405
1x2x510
8x3x415 SPENT! Fast nonetheless

SLDL
2x8x315

Cable Rows
2x8x300

Underhand Pulldowns
2x8x285

This was a true test of my perseverance. I was totally dead tired, but made it through.
Tried "proper form" on my DL, but I just cannot drag the bar up my shins. It kills my power....and hurt my back. Sticking with MY style.

[Stubborn]

Cant even remember what I did last week....thats bad. Good to be busy though!

Was flying, driving, and lifting all weekend with barely any sleep. Thought I wouldn't be worth a shit at the gym...I was half right:

Monday - DL (Coan week 3)

GM's
2x8x225

Deads
2x5x225 (couple of cleans too)
1x3x315
2x2x405
1x2x475
1x2x545 core was fried so I threw on the belt here
4x3x445 had to drop 2 sets, had to.

SLDL
2x8x405

Underhand Pulldowns
2x8x255

Row Machine
2x8xstack (neutral grip)

[Stubborn]

Wednesday - OHP (experiment week 2)

OHP (semistrict)
2x10x135
1x6x185
2x5x225
1x2x285
4x3x225 fast as possible (jerk)

Seated DB Press (speed)
3x3x110's last rep was not so fast

Wide Pulldowns
2x8x255

Pushdowns
2x8x200 w/ rope

CG Bench
1x10x225
1x8x275....dead

Felt good! Hope I can get to where I want to be in 8 weeks.

[Stubborn]

Supposed to train events today, but had to work.

Saturday - Legs

Box Squats 2-3"below parallel
several variations of the squat done with 225 to warm up
2x2x225
2x2x315
2x2x365
3x2x405
2x2x315

Leg Press
3x8x600ish

Leg Ext's
2x8xstack

Quick and easy. Havent squatted in a while so I thought I would once again test the knees. Used the belt on a few sets and wore my oly shoes the whole time. I think they put me in far better position and they are SOLID on the ground. I will keep them!

Need to get back to heavy sets (545x5-6) and see how much it affects my DL. Usually does so negatively. Hope I can get it figured out though.

[Stubborn]

Monday - OHP (exp week 3)

Push Press
1x???xbar
2x10x135
1x6x185
2x5x225
1x2x275 FLEW!
1x2x300 Snapped it straight out!! 
6x3x245 easy as all hell

CG Incline
2x8x225 must have been more spent than I though...rough

Wide Pulldowns
2x8x285

Dips w/ band over neck
3x8

Side Lateral Machine
2x12xstack

WOOOO!!! Felt SO good! The oly shoes are saving my knees...thank goodness. I can get enough drive without popping at the knees...perfect!

[Stubborn]

Wednesday - Deadlift (Coan week 4)

All RAW, btw...

GM's
2x10x135
2x8x225 felt SO nice on my aching back...seriously

DL
2x3x225
1x3x315
1x2x405
1x2x495
1x2x570 really battled these up but made damn sure to start from a DEAD stop!
5x3x475 again, just excruciating...NO GAS IN THE TANK AFTER THIS

SLDL
2x8x315

Underhand Pulldowns
2x8x255

One arm DB rows
2x8x120's

What a miserable fucken day at the gym. Just glad I got through it! Running off about 10 hours of sleep (total) over the last 3-4 days.

Melatonin is in order...

OH! I forgot to mention that I am officially under 280lbs now. 278lbs first thing in the morning....as much as 290 at night.

[Stubborn]

Saturday - Legs/Abs

Box Squats (parallel)
1x10x135
2x6x225
3x2x315
3x2x405
3x2x495 used belt on these 3 sets
2x2x405

Leg Ext's
2x???xstack

Hoist Ab machine
3x10x2/3 stack

Rope Crunches
3x10x160

DB Oblique
2x15-20x120's

Low back was toast before I even started (for no good reason). Decided I have been neglecting abs, so I hit them a bit instead.

[Stubborn]

Monday - OHP (experiment week 4)

Push Press
2x10x135
1x6x185
1x5x225
1x3x275
1x2x320 PR!
1x1x320 felt that one of the lockouts wasn't satisfactory, so I did an extra
5x3x265 easy...just plain easy

Wide Pulldowns
2x8x270

Pushdowns
2x8x130

DB overhead ext's
2x8x50's

Hammer Curls
1x10x90's

Side delt machine
2x10xstack

Everything felt heavy tonight. Made it through though. Good to get a PR!