Author Topic: Coan Deadlift Program RESULTS (page 18) (Read 248815 times)

Stubborn · « **Reply #375 on:** August 26, 2009, 11:10:58 PM »

Whoops!

Monday AM - Legs (Deload)

2/3 Rack Squat (starting from the pins)
1x10x225
2x5x315
3x5x405

Single Leg Ext's
3x12-15x1/2 stack each

Leg Curl
2x10xstack

Various Ab Movements

Knees were KILLING ME today. Time to deload anyway.

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

Monday PM - Cardio

30mins HIIT on Elliptical

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

Tuesday - OFF

Knees were so bad I could barely walk.

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

Wednesday - Shoulders (Deload)

Standing Strict Press
5x5x135
3x5x185

Side Lateral DB Holds
4x10-15 secondsx40's

Alt DB Curls
2x10x55's

Did some light leg work to stretch and strengthen my knees a little. I think its because I neglected to take my joint formula for a couple days. I have the knees of an old woman, I swear. $:-\$

Stubborn · « **Reply #376 on:** August 27, 2009, 06:29:42 PM »

Thursday - Cardio

30 mins HIIT Elliptical

Stubborn · « **Reply #377 on:** August 28, 2009, 11:57:08 PM »

Everything was off tonight. I felt loose and aloof. Just wasnt there mentally I guess. Heres what I did wrong:

-Bad form, wasn't pushing my head and chest up or driving through the hips
-raised the weights too fast (90lb increments after 405 instead of the 50-70 I usually do)
-Didnt rest enough between sets
-didnt foam roll and do abs the day before
-ate like a girl all day

I just wasnt into it for some reason. Next week was supposed to be an off week for DL but I will use Wednesday as my Coan Program Week 8 day.

On the plus side, I am down about 20lbs total now. This means I am more than halfway to my goal. Though, my goal may change because I am liking what I am seeing as I get leaner. Original goal was 265-270lbs, but I may go to 250?

Stubborn · « **Reply #378 on:** August 30, 2009, 01:29:34 PM »

Why is this stickied now? Accident?

Saturday - Off

Sunday - Cardio

15min walking, 20mins moderate elliptical

Morning weight=286

Stubborn · « **Reply #379 on:** August 31, 2009, 10:27:45 PM »

Monday - Chest

Incline Bench (switching grips every set)
2x10x135
2x5x185
2x5x225
1x5x275 damn that was easy! Probably had 10 reps in me.
2x10x225

Incline DB Flyes
2x10x60's

Cable Pullovers
3x10x100?

Cable Rows
2x10x300

Fly Machine
reps to failurexstack

Thought I should keep it short and sweet tonight. Not much sleep lately (school and work). Felt very solid and refreshed though! Will do some 5x5 next week I think? Then the third week will be a near max day. Not too concerned as long as my strength stays where it is. Hoping to be 270-275lbs by the end of September with no strength loss.

ripitupbaby · « **Reply #380 on:** September 01, 2009, 05:05:12 AM »

Well well well....someone thinks they are all special and stuff, getting their training log stickied!

Stubborn · « **Reply #381 on:** September 01, 2009, 03:29:18 PM »

Quote from: ripitupbaby on September 01, 2009, 05:05:12 AM

Well well well....someone thinks they are all special and stuff, getting their training log stickied!

It must be a glitch. I dont even have any of the requisite oily thong pics in here to be considered for such an "honor".

Guess I better ante up?

Stubborn · « **Reply #382 on:** September 02, 2009, 03:53:55 PM »

Tuesday - Cardio

Med intensity Elliptical @ 20mins
Walking 15mins

I use the walking as a warmup/cooldown for my knees. Sometimes its on the treadmill, sometimes around the neighborhood.

Stubborn · « **Reply #383 on:** September 02, 2009, 10:50:30 PM »

Wednesday - Deadlift

GM's
2x10x135
2x5x225

DL's
1x5x225
1x3x315
1x2x405
1x2x475
1x1x545
2xmissx585

3x3x405

Standing Cable Crunch
3x10x120

Ah....eh....fuck. I just dont have it in me lately. Every time my schedule gets crazy I just have nothing in the gym. A few weeks ago I yanked 545 for a couple of the fastest and easiest reps ever (could have got 6 or more), today it was a grind. Its gotta be the lack of sleep. In the last 5 days I have slept ~4hrs a night. I guess thats just going to happen while in school and working and all?

I am going to have to rework my schedule this week because I just dont get much time to workout or SLEEP during the week. Maybe Friday, Sunday, Tuesday. I will start that schedule this week and see how it works. Going to need to take a week off from any low back intensive exercise.

splinterhands · « **Reply #384 on:** September 06, 2009, 02:07:08 PM »

Quote from: Stubborn on September 02, 2009, 10:50:30 PM

I guess thats just going to happen while in school and working and all?

I assumed you were older than you are. You're going to be a beast if you stay at it AND stay somewhat injury free.

Stubborn · « **Reply #385 on:** September 06, 2009, 03:24:47 PM »

Quote from: splinterhands on September 06, 2009, 02:07:08 PM

I assumed you were older than you are. You're going to be a beast if you stay at it AND stay somewhat injury free.

I am 26 and well injured already, haha.

Stubborn · « **Reply #386 on:** September 06, 2009, 03:29:39 PM »

Thursday - Off

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

Friday - Shoulders

Military DB Press
2x10x70's
1x8x85's
1x8x105's
1x7x115's + 3 reps

Rear Lateral DB's
2x10x80's

Side Lateral Machine
2x12xstack

Upright Rows
2x15x135

Some abs

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

Saturday - Cardio

15 mins walking
20 mins HIIT elliptical

Stubborn · « **Reply #387 on:** September 07, 2009, 12:32:42 AM »

Sunday - Legs

Box Squats
2x10x225
1x6x315
1x4x405
1x3x475
1x2x500 knee felt like it was going to explode! Im too ~~old~~ young for this shit!

I wanted 8 reps.

Leg Ext's
3x15xhalf stack

Pull Throughs
3x10xpurple bands

Calf Machine
3x15xstack

Abs on ball

Well, back to focusing on BBing for a while I guess? My knees just cant take the weight anymore. Im going to look into getting some ultrasound work done. Some people say its great. Anyone here have any experience with it?

Stubborn · « **Reply #388 on:** September 08, 2009, 09:27:29 PM »

Monday - OFF

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

Tuesday - Chest/Arms

Incline DB Bench
2x10-12x80's
1x8x95's
2x10-12x115's that was the heaviest they had. Wanted to get down to 6 reps but whatever

OH Single DB Exts
2x8x50 long stretch on these

Alt DB Curls
1x8x70's
1x10x60's

Backside Preacher Curl
2x15x75 ez bar

Pushdown Machine (new)
2x10x120

Chest Fly Machine
2x12xstack

Went in feeling like going to sleep, came out feeling great. Love it when that happens!

Morning bodyweight=285 Gotta tighten up the diet again. More than anything I just need to rework my schedule so I remember to eat.

11venthhour · « **Reply #389 on:** September 10, 2009, 10:30:01 PM »

thought you dissappeared, epic not seeing shit on my part!

one of us has to succeed with this weight loss thing, i vote for it to be you!

Stubborn · « **Reply #390 on:** September 11, 2009, 01:01:37 AM »

Quote from: 11venthhour on September 10, 2009, 10:30:01 PM

thought you dissappeared, epic not seeing shit on my part!

one of us has to succeed with this weight loss thing, i vote for it to be you!

I'm here, just a bit out of it.

Im down 20lbs or so. Looking for another 20-30 in the next 3 months.

Stubborn · « **Reply #391 on:** September 12, 2009, 01:06:04 AM »

Today was a sure sign that it is time to start the Coan program over again! EVERYTHING felt heavy. I think I have messed it up due to schedule and diet. My schedule is full but Im sitting almost all the time. This has led me to the conclusion that my 'core' muscles are very deactivated. I was shaky and could not fire my muscles properly. My back is weak and loose from letting my posture go during class/study/driving. My diet has been clean but 2000 cals at best most days. Need to get back on schedule.

Friday - Core work

Weighted step ups (onto 2 plates)
2x20x405
1x20x495

Standing Cable Crunch
2x10x150

Back Ext Machine
3x12xstack

Ball Crunches
2x10

Did some DL's too but once I got to 475 I knew it was over. Good for more weight, just not the weight I needed (585x2).

Starting the Coan program over again next week. Going with a goal of 615 this time. I'd be okay with that, all things considered.

Stubborn · « **Reply #392 on:** September 13, 2009, 10:40:39 PM »

Sunday - Shoulders

Military Press
2x10x135
1x8x185
1x6x225

Push Press
2x10x225

Cable Side Laterals
2x10-12x60

Rear Delt Flyes
2x12x240

Leg Ext's
2x12xstack

DB Farmers
1x160'x115's for the hell of it

HG200 Gripper
2x10/hand

My shoulders feel very solid lately. I attribute this to the increase in DB work.

Side Note: If I make it through the next 3 weeks on schedule, it will be a miracle!

thewickedtruth · « **Reply #393 on:** September 15, 2009, 09:54:43 AM »

nice gripper work lol.. gotta get rid of those bitch hands asap buddy!!!

how many injuries you working on atm? you doing any strongman shit anytime soon?

Stubborn · « **Reply #394 on:** September 15, 2009, 02:21:45 PM »

Quote from: thewickedtruth on September 15, 2009, 09:54:43 AM

nice gripper work lol.. gotta get rid of those bitch hands asap buddy!!!

how many injuries you working on atm? you doing any strongman shit anytime soon?

I dont use the grippers much but it felt like a good time. Didnt wanna do the 250 though.

I'm healed up pretty well but my knees are never going to be any better. I can walk and do fairly heavy squats (up to mid 500) though. So Im good. Just trying to stay able bodied for now. No strongman for a while, not until the knees get better.

You have any clients or acquaintances that have used ultrasound therapy for their joints?

Stubborn · « **Reply #395 on:** September 16, 2009, 04:49:24 PM »

Tuesday - Squats

Oly Squats w/ 200+lbs chain
3x5x65
3x3x155
2x3x245
2x2x300

Reverse Hyper
3x10x180?

GHR
2x8xBW

Abs and foam rolling for 10 mins

Havent tried chains much. I like it! My legs dont like it much today though. Just glad to have gotten a workout in! Back to the books.....

Stubborn · « **Reply #396 on:** September 18, 2009, 10:55:28 PM »

Friday - Chest

Incline Bench (with bands)
1x10x135
2x3x135 +purples
2x3x185 " "
2x3x225 " "
3x3x185 " " moved as fast as the empty bar almost

CG Bench
2x10-12x225

Cable Flyes
3x10x100/hand

OH Exts
3x15x80 good long stretch

Cable Row
3x10xstack

Cant believe how easy benching was tonight!?! My shoulder feels GREAT! DB's are really helping this time around.

Stubborn · « **Reply #397 on:** September 20, 2009, 08:04:01 PM »

Here is my new DL schedule. Just changed the Coan program a bit. Since my accessory work is fairly heavy to get down to 8 reps, I have changed them to 2 sets. Any more than that and I will surely overtrain while dieting. Starting out at 285lbs still. Aiming for a 615 DL (raw of course). I think this time around will be much better as long as I can keep the schedule in line. It starts tonight.

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 (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 @ 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 (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 @ 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)

burn2live · « **Reply #398 on:** September 23, 2009, 07:36:17 AM »

Quote from: Stubborn on September 20, 2009, 08:04:01 PM

Here is my new DL schedule. Just changed the Coan program a bit. Since my accessory work is fairly heavy to get down to 8 reps, I have changed them to 2 sets. Any more than that and I will surely overtrain while dieting. Starting out at 285lbs still. Aiming for a 615 DL (raw of course). I think this time around will be much better as long as I can keep the schedule in line. It starts tonight.

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 (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 @ 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 (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 @ 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)

Do you know of any good videos for arched back goodmorning technique? Let us know how you get on with this routine. Looks promising!

Stubborn · « **Reply #399 on:** September 23, 2009, 10:26:54 AM »

Quote from: burn2live on September 23, 2009, 07:36:17 AM

Do you know of any good videos for arched back goodmorning technique? Let us know how you get on with this routine. Looks promising!

Heres an ok example. I tend to go much lower though, which changes the movement a bit. I should try to keep the ROM shorter and see if it helps.

http://video.yahoo.com/watch/4291230/11529896