Coan Deadlift Program RESULTS (page 18)

[Stubborn]

Not much time to log workouts. Got through the first Coan workout. Surprisingly it kicked my ass. I gotta get it together! Did shoulders yesterday.

[burn2live]

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

Thanks man!

[Stubborn]

Made it through week 2 of my Coan program. Felt really good. Took on my old form in the DL which felt great (more of a SLDL).

Did my other stuff too. No time to log it though. Classes and work are rough right now.

[Stubborn]

Friday - Chest

Incline DB Bench
2x10x80's
1x8x105's
2x10x115's wish they had some heavier DB's

Pushdowns w/flat bar
3x10x120

Alt DB Curls
2x10x60's

DB Concentration Curls
2x12x40

Row Machine
2x12xstack

Good night! Kept the volume low so I can hit OHP hard on Tuesday.

[Stubborn]

Sunday - Deads (Coan program week 3)

DL
1x5x225
1x2x315
1x2x405
1x2x475
1x2x525 Smooth and easy
6x3x430 Felt like 225 after the 525 reps

SLDL
3x8x225

GM's
2x8x225

BB Rows
2x8x225

Sup Grip Pulldowns
2x8x250

Surprisingly, I didn't gas out at all and using 225 felt much better than going 315-405. 50-60% of max weight on accessory exercises seems about right. Program doesnt really specify this, but it feels good to me.

[Stubborn]

Wednesday - Shoulders (kind of)

Military BB
2x10x135
2x10x205
1x5x225 just got bored at this point

CG Bench
1x20x185
1x15x225
1x10x275
1x6x315

Military DB
2x8-10x110's

Leg Ext's
3x15xstack - just needed to lube up my knees

Short workout because I will be doing heavy pressing this weekend and I am bored with the gym movements. I need a strongman day!

[Stubborn]

Friday - Legs

Squats
1x10x135
2x6x225
1x5x315
3x2x315+blue bands
6x2x225+blue bands - took a long time to get moving fast and get my form right

Hack Squat
3x6x400

Ab/Adductor Machine
2x12xstack on each

Abs

I needed that! Should have gone much earlier.

[Stubborn]

Sunday - Strongman Day!!! (kind of)

1st - Picked up a 400lb shield but did not walk with it to spare my knees. Picked it up very easily though.
2nd - Some log press up to 250lbs for some double and triples. Wasn't that into it.
3rd - 4 picks with 600 and 2 with 900 on the yoke. Again, saving my knees.
4th - 2, 60' trips with 265lb/hand farmers. Very light, but very easy on the joints.
5th - 270 and 310 stones. Almost passed out on these so I stopped.

Well that showed me just where I am at. My overhead has been sacrificed for my bench a bit. My grip is still pretty strong. I could walk with a 900lb yoke if I wanted to tear my knees apart. My DL is strong and fast. And I need to practice more exercises that take my wind away (like stones, front carry, and even log a bit...) Definitely could have done much more but I would be out for a week or two, so I am fine with this.

[Stubborn]

Tuesday - Chest

Incline Bench
2x10x135
1x6x225
2x10x250
1x8x225

Flat DB Bench
2x12x115's

Pushdowns
2x10xstack

JM Presses
2x10x135

Alt DB Curls (perfect form)
1x10x45's
1x10x55's

Pec Fly Machine
2x12xstack

Felt like decent work. I think I could have gotten 275x10 for my first set but I wanted to be able to get at least two 'heavy', high rep sets in.

*A note on diet: I am still in the 285lb area but I have stopped with heavy calorie restriction. I think it has really been affecting my studies negatively. When I am hungry, I am unfocused. I am still eating clean but just more and not always at the right time. This semester is a killer and I must do whatever it takes to get through.

**I should mention that I always use different grips for each set on any bench exercise. My norm is to stay just inside shoulder width and I am trying to work my hands out farther and farther. The widest I go is index on the rings and even that feels strange to me.

[11venthhour]

looks like you have been busy!
keep it up man!

[Stubborn]

looks like you have been busy!
keep it up man!

Yes sir! Still fat.

Saturday - Deads (Coan week 4)

GM's
2x10x135

DL's
2x5x225
1x3x315
1x2x405
1x2x475
1x1x525 10 shrugs at top
1x2x565 hitched a bit, but made it
4x3x455 almost puked WTF

SLDL's
2x8x225

Rows
2x8x225

Pulldowns
2x8x250

Took a while today. I tried something different too; I did 8 'reps' of bent over row/sldl/shrug with 225lbs. What that equated to was incredible cramping of my traps!!! Really burned up my upper back and had me sweating. Worth a try if you ever find yourself wanting to change it up.

[11venthhour]

Yes sir! Still fat.

 

[Stubborn]

Tuesday - Cardio

1.5 mile jog

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Wednesday - Chest/Shoulders

OHP
worked up to 2x3x275

CGBP
worked up to 2x6x275

Overhead Extension
Flyes
DB bench

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Thursday - Cardio

2.0 mile jog

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

Friday - Deads (Coan week 5)

GM's
4x5x225

SLDL
3x5x225

DL
1x2x225
1x2x315
1x2x405
3x3x495
3x3x405

Cable Rows
2x10xstack

Shrugs
3x10x405


When the girlfriend gets the boot, the cardio goes up a notch!

[Stubborn]

Sunday - Upper Body

Incline DB Press
2x10x80's
3x10x115's easy as piss. need bigger DB's

Pushdowns
3x10x110 one set reverse grip

OH DB Ext's
2x10x50's

Upright Rows
2x10x135 strict

Concentration DB Curls
2x10x40's

Machine Fly
2x10xstack

Side Lateral Machine
2x12xstack

Wow! I felt gooood tonight! I have been doing much better since I stopped drinking coffee before the gym. Still using caffeine though (no-doze).

[Stubborn]

Monday - Cardio

25 mins walking/jogging

[Stubborn]

Tuesday - Legs

Oly Speed Squats
3x2x225
2x2x315
7x2x365

Leg Press
3x12x600

Leg Ext's
2x15xstack

Leg Curl
3x12xstack

Ab Machine

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

Wednesday - Cardio

25mins jog/walk around neighborhood (140+ HR is maintained whenever I do this)

[Stubborn]

Thursday - OFF

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

Friday - Chest

Bench for speed
2x10x135
2x5x225
7x3x225+red band

DB Flyes
3x10x65's

Lying Incline DB Ext's
3x10x55's

Pullovers
3x10x135

Side/front lateral holds w/red bands
10sets eachx10-15sec holds

Ab work

[Stubborn]

Saturday - Drank like a fish

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

Sunday - Deadlift (Coan week 6)

Warmup on treadmill and with 135lb oly squats

DL
1x10x135
2x5x225
1x2x315
1x2x405
1x2x475
1x2x525
3x3x430

SLDL
3x5x315

DB rows
3x5x120 no rest

Arched Back GM's
1x5x225
2x5x315

Shrugs

I am so glad that I made it through this workout. Lets just say that last night did not treat me well. I'd like to forget about last night and that really helped!

[Stubborn]

Been so busy I forgot to log things. I did a bunch of cardio and a shoulder day between sunday and today, no big deal.


Friday - Deadlift (Coan week 7)

Warmup with 135 and 225 on squats, dl's, and GM's.

DL
1x5x225
1x3x315
1x2x405
1x2x475
1x2x525
1x2x555
3x3x430 DAMNIT I was supposed to do 460! Went semi-heavy on SLDLs to make up.

SLDL/Shrug at top
2x5x405

GM's
2x5x315

Pulldowns (subbed for BB rows because my lats feel week)
2x5x300

Standing Crunch on Pulldown tower
2x10x190

Also did a bunch of oblique stuff with bands. That felt really good actually.

I have been making a real effort to NEVER do any touch and go reps and it has paid off really well, but these octagonal plates are really hard to do so with (almost effed my back up a few times). I am really excited to see if I can hit my goal! Only 3 weeks left. Next week may or may not be a PR if I get it, cant remember? Oh well, I will do plenty of recovery work so I am at my best.

[11venthhour]

Went semi-heavy on SLDLs to make up.

SLDL/Shrug at top
2x5x405

i hate you

[Stubborn]

i hate you

Its all leverage. My big ginormous glutes counterbalance the weight. Without them I may only hit 275.

[Stubborn]

Sunday - STRONGMAN! (I needed this)

Kept it light.....still taking it 'easy'. No need to blow out my knee or back.

One arm Oly bar Snatch
8-10 each arm w/ 100lbs
8-10 each arm w/ 120lbs

High Stones on the ring
2x1x270 to 66"
2x1x310 to 60" I nearly blacked out on EVERY rep. Apparently I was rolling it on my neck and choking myself out.

Yoke
4x60'x660lbs

That was it. Messed around with some other stuff. Didn't pull out a belt or anything once today and it all felt light. It WAS light but it was as easy as ever. Thats all I can ask right now.

[Stubborn]

The last week was totally screwed. Cant remember what I did at all. I was moving for days and then helped someone with an event they were putting on and never got around to full workouts. I have been sick as all hell for the last couple days but today I decided to just push through it....

Thursday - Deadlift (Coan week 8 )

Warmup with 135/225 on GM's, squats, and SLDL's.

DL
2x5x225
1x3x315
1x2x405
1x2x495
1x2x545
1x1.684357x585 UHG! Lost form on the second rep and bailed.
3x3x425

SLDL
2x5x405

GM's
2x5x315 used belt here

Shrugs on HS Shrug Machine
2x6x630

DB Rows
2x5x140

I found a 24 Hour Fitness with ROUND PLATES and 140LB DUMBBELLS!!!! Its like 5 mins from my new place.

I have not lifted with real plates in I dont know how long. It felt GREAT! No strange liftoffs, perfect placement, and all around much better lifting.

Happy with tonight especially with my head floating with OTC meds.  

[11venthhour]

1x1.684357x585 UHG! Lost form on the second rep and bailed.


I found a 24 Hour Fitness with ROUND PLATES and 140LB DUMBBELLS!!!! Its like 5 mins from my new place.
I have not lifted with real plates in I dont know how long. It felt GREAT! No strange liftoffs, perfect placement, and all around much better lifting.

seems close enough to 2 that you could round it off.

i can not wait to move in the new year and look for a new gym so i can work out with real weights and not the play things the Y has.

[Stubborn]

seems close enough to 2 that you could round it off.

i can not wait to move in the new year and look for a new gym so i can work out with real weights and not the play things the Y has.

It actually make a lot more difference than I thought it would to have round plates. The confidence that it will not roll away as you pull is enough to bring up your lifts.

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