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Coan Deadlift Program RESULTS (page 18)
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!! :o
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!
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