SATURDAY AM
A) Bench Press: 260x2,2,2,2,3
B1) Wide Grip: 220x5x5 LRP
B2) HS High Row (Alternating): 230, 270, 290, 310x8/s
C) DB Military Press: 55x8,7,7
D) Chest Supported Row: 70x20,15
E) Defranco Band Pullapart: (Mini)x2x20
Curlz
MONDAY AM
A) Squat: 385x5x2
B) Front Squat: 225x3, 275x1, 315x1, 335x1 belt PR
C) DB RDL March: 30x2x8/s
D) Bodysaw: 2x12
Squats were slow but still managed to be a few notches above feeling like death. 335 was an easy PR that I know I’ve been capable of for a while. Deload on bench tomorrow and then it’s the infamous Week 4 Coan.
TUESDAY AM - Deloadish
A1) Fat Bastard Bench Press: 200x5x5
A2) Band Pullapart Series: 80 reps total
B1) Chain Flye: 44x12,12,15
B2) Side Lying External Rotation: 3x12/s
Easy.
WEDNESDAY AM - WEEK 4 COAN
A) Deadlift: 495x2
B) Speed DL: 415x5x3
C1) RDL: 245x3x8
C2) Barbell Row: 185x3x8
C3) SSB GM: 115x3x8
C4) Lat Pulldown (Supinated): 110x3x8
Hands were not recovered at all, barely held onto 425 double overhand and only got 495x1 mixed. Threw on the straps for the other single and speed sets and somehow finished it all despite the self loathing. Pushing the squat session on Monday certainly didn’t help things at all but Week 4 of Coan has always been a grinder for me.
Feeling surprisingly recovered after that beating yesterday.
THURSDAY PM
Sled - Presses, Face Pulls, Tricep Extensions, Y-Raises
2 sets of 50 feet or so with 45 lbs.
Messed around with a bunch of other dragging styles, trying a few things to apply with rehab and teams. The rubber flooring we have here is very high friction and makes pushing almost impossible with 2 plates plus, dragging is still good but harder than normal.
FRIDAY PM
A) 2ct Pause Squat: 275x5x3
B) Leg Press (Unilateral): 150x3x12/s
C1&2) Leg Extension/Curl: 80x20, 100x25
SATURDAY AM
A) Bench Press: paused 275x3x1, 225x11 PR
B) HS High Row (Iso-Hold): 180, 230, 270x8
C) Seated DB Military: 55x3x8
D1) Defranco Band Pullapart: (Mini)x2x25
D2) Band Punchdowns: (Light)x2x25/s
Missed that 12th rep literally an inch from lockout. Sticking point has shifted a lot which to me is a good sign of my bench progressing.
MONDAY AM
A) Squat: 355x3x5
B) Front Squat: 205x5x5
C1+2) Sled Forward and Backwards Dragging: 90, 115, 135x2x60 ft
D) Standing to Kneeling Barbell Rollouts: 2x5x135
A lot of failed muscle up attempts
TUESDAY AM
A) Bench Press: 275x1 paused, w/Slanger 275x3x3
B1) Close Grips: 180x3x8 LRP
B2) Band Pullapart (1-Arm Straight): (Mini)x4x10/s
C) Chain Flye: 22x20, 44x20
D) Side Lying DB External Rotation: 2x3x12/s
Shoulder Internal Rotation and Pec Smashing
Anyone ever experienced shoulder pain with the Slingshot that doesn’t appear with their normal bench press? It’s not severe enough to warrant trashing the exercise entirely but I do find it strange.
WEDNESDAY AM - COAN WEEK 5
A) Deadlift: 445x3 beltless
B) Speed Deadlift: 365x3x3
C) Power Shrug (from 4 in Blocks): 315x3x5
D) RDL: 275x3x5
E) Bentover Row: 205x3x5
F1) SSB Good Morning: 135x3x5
F2) Lat Pulldown (Supinated): 140x3x5
Pretty easy stuff. The 445 was slowish but also the heaviest beltless lift I’ve done. Absolutely dominated the speeds and power shrugs.
THURSDAY AM
A) Fat Bastard Crazy Bench: (Hanging 25s) + 60, 110, 150, 160, 170x5
B) Half Kneeling Landmine Press: 25x10, 30x8, 35x8/s
C) Sled (Press, Face Pull, Tricep Extension, Y-Raise)x2 trips w/90, A-Raise and Bicep x1 trip w/55
Sled Backwards Drag/Forwards Drag w/90 + 2 minute Bike sprint x 3
This extra session lets me get in a decent amount of extra upper body flexibility and activation work which seems to be working exceptionally well.
FRIDAY PM
A) Squat: 375x3, 385x3x2, 405x3x1
B) Leg Press (Unilateral): 90, 130, 150, 170x12/s
C1) Leg Extension/Curl: 80, 100x20, Leg Curl 120x15
C2) GHR Oblique Abs: BWx2x8/s
SATURDAY AM
A) Bench Press: 250x3, 255x3x2, 265x5x1 paused
B1) Wide Grip (pinky just outside rings): 205x3x8 LRP
B2) Flex Leverage Row: 140, 150, 160x6
C) Chest Supported Row: 70x4x15 (change grips each set, 5ct iso-hold every 5th rep)
D) Seated DB Military Press: 55x10, 8, 6
E) Defranco Band Pullapart: (Mini)x2x25
Curlz
Ramping up for the IPA meet.
I grabbed a long tricep rope attachment and used it on the last set of chest supported rows, my mid-back almost cramped up from it. A keeper for sure.
MONDAY AM
A) Squat: 365x3x5
B) Sled Forward/Backwards Drag: 90, 115, 135, 185x60 ft
C) Pullup/Ankles to Bar: 4x6/3
D) Standing Rollout to Knees: 2x6, Barbell from Knees 185x10
Damn that was tough.
TUESDAY AM
A) Bench Press: 280x1 paused
B) Slanger: 280x3x3 paused
C1) Close Grip: 195x4x6 LRP
C2) Band Pullapart: (Monster)x5x20
D1) Chain Fly: 22x20, 44x15, 66x15
D2) Supine Band No-Money: (Micro)x4x15
Barbell and Lax Ball Shoulder Smashing
More difficult than it should have been.
WEDNESDAY AM - COAN #6
A) Deadlift: 455x1 double overhand PR, 475x2
B) Speed Deadlift: 385x3x3
C) Power Shrug: 365x3x5
D) Romanian Deadlift: 285x3x5
E) Barbell Row: 225x3x5
F1) SSB Good Morning: 145x3x5
F2) Lat Pulldown (Supinated): 150x3x5
Suck it grip.
FRIDAY AM
A) Squat: 385x3, 400x2,2,1
B) Bench Press: 255x3, 265x3x2, 270x1 paused, Wide Grip 215x2x6
C) Leg Press (Unilateral): 130, 150, 170x3x15/s
D1) Chest Supported Row: 70x6x15 (5ct iso hold every 5th rep)
D2) Back Extension Oblique Abs: 3x8/s
Absolute death session with the squatting, only to turn it around and then have a fantastic bench session (that triple with 255 was easily a set of 5 or 6).
MONDAY AM
Hip Flexor/Int Rot Stretch
Vertical MB Scoop Throws
A) Squat: 375x5,4
B1) Sled Drag (Forwards/Backwards): 135, 160, 180, 205x60 ft
B2) Pullup/Hanging Knee Raise: BWx4x8/5
C) Ab Rollout: Standing to Kneeling x6, Barbell 185x2x6
Somehow went full retard and skipped my dynamic warmup in favor of the jumps/throws despite spending 9 hours in my car yesterday. Back angle was very bad on the 4th rep of the second set so I cut it short despite the relative ease. I need to come up with a specific plan of attack for ungluing my hips after these ridiculous trips.
TUESDAY AM
MB Forward Throws
A) Bench Press: 285x1, Slanger 285x3x3 paused
B1) Close Grip Bench: 210x5x5 LRP
B2) BP/Face Pull Combo: (Minis)x6x15
C1) Chain Flys: 22, 44x20, 66x2x12
C2) Band External Rotations
Pec and Shoulder Smashing
Surprisingly good.
WEDNESDAY AM
A) Deadlift: 500x2
B) Speed DL: 415x3x3
C) Power Shrug: 370x2x5
D) RDL: 315x2x5
E) Bentover Row: 225x2x5
F1) Paused SSB GM: 165x2x5
F2) Lat Pulldown (Supinated): 160x2x5
Never ceases to amaze me how much you rebound on Coan. 500 double was easy and I could have gotten 4.
Rechecked and found out that my power shrugs over the last two weeks were two heavy, the numbers (unlike the rest of the program) are based off your current max and not your projected max. Anyways they were much easier today.
FRIDAY PM
A) Squat: 390x5x2
B) Leg Press (Unilateral): 150, 170, 190x12/s
C1) Band Leg Curl: (Light)x25, (Light+Mini)x2x15
C2) Leg Extension: 100, 120, 140x15
D) Low Box Band Hip Abduction: (Mini)x20, (Monster)x2x15
E) Hyper Oblique Abs: BWx2x12/s
SATURDAY AM
A) Bench Press: 265x5x2
B1) Wide Grip Bench: 225x5x5
B2) Chest Supported Row: 90x5x12 (5ct pause every 5th rep, varying grips)
C) Seated DB Military Press: 60x8, 45x10,8
D) Defranco Band Pullapart: (Mini)x25,15,15
E) Neutral Grip Barbell Curl: 95x6, 85x8, 75x8
Two great sessions in a row? What is this madness?
MONDAY AM
Hang Power Clean from Pins
A) Squat: 385x2x5
B) Sled Forward and Backwards Drag: 115, 135, 160, 180, 205x60 feet each
C) Pullup/Hanging Knee Raise: BWx6x6/6
D) Slideboard Bodysaw/Jackknife: BWx3x5/5
A fairly rough two sets of five but not actually as bad as I was expecting. Food intake could have been better on Sunday.
TUESDAY AM
A) Bench: 245x1, 265x1, 290 miss
B1) Close Grip Bench: 225x3x5
B2) Band Pullapart/Face Pull Combo: (Light + Light)x5x12
C1) Chain Fly: 22x20, 44x2x20
C2) Supine Band No-Money Drill: (Micro)x4x15
Shoulder and Pec Internal Rotation Smashing
Most unmotivated I’ve been for a training session in a long time. I could barely even work up the energy to warmup. In the big scheme of things I’ve had way more awesome bench sessions than terrible ones lately so I won’t worry about this.