You've been missing a lot of weights and cutting out a lot of accessory stuff on the Coan program. My personal suggestion would be to recalculate from here on out with a lower goal, maybe 5-10lbs above a current PR and then retest on week 11. I think if I'd done that I would have smashed the shit out of my old PR. As it stands I went through 9 weeks of hell only to miss on a 3lb PR in week 9.
Yeah, I dont think the workload is correct for a natural lifter. My lower back cannot take that constant punishment; I would completely over train. I have to modify it or I wouldnt get anywhere. Im going to see if what I do works and if not, too bad.
I havent actually missed a weight yet, just reps or sets.
That being said, I think I
will lower the weights a bit for the last few weeks.
Like this:Week 5
Deadlift (80%): 3x3 @
510 495 lbs
Speed deadlift (65%): 3x3 @
415 405 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 350 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
<<<I will always be doing these before I start DLing. Every week.Week 6
Deadlift (85%): 1x2 @
540 525 lbs
Speed deadlift (70%): 3x3 @
445 425 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 380 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 7
Deadlift (90%): 1x2 @
570 545 lbs
Speed deadlift (75%): 3x3 @
475 455 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 410 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 8
Deadlift (95%): 1x2 @
605 585 lbs
Speed deadlift (70%): 3x3 @
445 405 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 9
Deadlift (97.5%): 1x1 @
620 605 lbs
Speed deadlift (70%): 2x3 @ 445 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Week 10
Deadlift (100%): 1x1 @
635 625 lbs
Speed deadlift (60%): 2x3 @ 380 lbs (rest as needed b/w sets)
That should be much better. If I can hit it, great! If not its not a big deal because I feel good now by taking it easy and have been losing weight consistently.
Thanks for looking that over for me, Zach.