back in business…week 5 was pure shit! week 6 felt great today!
How do you know how much to do for assistance? Is it just light work? Are you supposed to be near failure after the last circuit?
*how much weight to lift
[quote]Power Tower wrote:
How do you know how much to do for assistance? Is it just light work? Are you supposed to be near failure after the last circuit?
*how much weight to lift[/quote]
I really recommend starting fairly light I went heavy the first week which was easy but dropped the weight the following weeks as the deadlifts and speed deadlifts are much higher. in week 5 when it goes to 3x5 and the volume is a bit less you can go heavier.
well…i failed for the first time today (with a weight i got up three weeks ago). i guess i will reduce next weeks weight by 5kg and continue the rest as written.
Using this to try and hit 400 pounds raw at 132 weight class (old max is 368)
I love how high the volume is in this program, I feel like my body is responding really well to it. We’ll see with week 4 comin up (going for 360 for a double), wish me luck!
Can someone tell me how following this program affected their Squat please?
[quote]-sie- wrote:
Can someone tell me how following this program affected their Squat please?[/quote]
Hey dude, I ran this routine and put 10 kg on deadlift max.
I’m running it again right now (just did week 4) for another 10 kg bump.
I have put my squat in maintainance mode. I tried getting stronger on the squat but it was just too much for me to take. Your lower back takes a beating on the Coan/Philipi routine so what works best for me is to put the squat on the back burner.
I still train legs during the week but I rely on the Hammer Strength V squat machine, leg press, hack squat and smith machine rear foot elevated split squats to keep up my leg strength and size. I don’t do barbell squats.
Week 5 of the routine is a deload week, so what you could do is test your squat 1RM that to see how your squat strength is holding up.
I’m not saying that you shouldn’t try to improve your squat at the same time. It just doesn’t work for me. Maybe it will for you. Try it and see.
Hope that helps.
Coan /Phillipi is a great program for anyone who has a need to fix their deadlift. I looked it up when I first started out and it did wonders for me. It gives you a base which you can use to get better. You still have to figure out where you are weak and work your accessories as needed.
The guy that said the 5x5 would work as well is correct. Get your shit together and fix your form/technique, and you will be amazed. A lot of guys tend to think that if they just find the right program that they can get better. It is all about learning what you need to fix. There are lots of lifters who will give you the tools if you ask.
BB
I increased my deadlift from 175 kg to 205 kg in just around 4 (1 month) weeks, but i was a beginner and weight/power gaining was easy deal.
But anyway i trained very, very hardcore and i was very motivated to reach 200+kg then in short time to prove myself, but not juiced.
[quote]Ripped Fury wrote:
[quote]-sie- wrote:
Can someone tell me how following this program affected their Squat please?[/quote]
Hey dude, I ran this routine and put 10 kg on deadlift max.
I’m running it again right now (just did week 4) for another 10 kg bump.
I have put my squat in maintainance mode. I tried getting stronger on the squat but it was just too much for me to take. Your lower back takes a beating on the Coan/Philipi routine so what works best for me is to put the squat on the back burner.
I still train legs during the week but I rely on the Hammer Strength V squat machine, leg press, hack squat and smith machine rear foot elevated split squats to keep up my leg strength and size. I don’t do barbell squats.
Week 5 of the routine is a deload week, so what you could do is test your squat 1RM that to see how your squat strength is holding up.
I’m not saying that you shouldn’t try to improve your squat at the same time. It just doesn’t work for me. Maybe it will for you. Try it and see.
Hope that helps.[/quote]
Thanks for the details and the good reply.
I think I am planning to hold off on something like this until I am stalling that lift.
i lowered the weight a little but i dont think it really was necessary. in two weeks time im going for 225+x (~500lbs finally)
im going in for the kill next week, 500lbs or nothing!
[quote]diekatze wrote:
im going in for the kill next week, 500lbs or nothing![/quote]
did i miss a post or have u not explained why u keep dl’ing off plates?
Currently in the process of running this again. Shooting for at least a 660 pull. Two weeks in so far.
I plan on trying this routine again next year after a long stretch of 5/3/1 (does that sound retarded to you? :/). Say that I’m short on time and I don’t have additional barbells to perform the accessory circuit. Can I switch barbell rows for dumbbell rows and good mornings for band good mornings?
And good luck on your chase for 660, Octavius. I read that article that you posted on another site. Way to go on your crazy gains.
Just got done with week 7 and smashed 495x2
I failed the 2nd rep in week 4 so don’t give up on the program. Ready for the fun ride of weeks 8-10 Bring it!
Currently on week 5 of this routine, I injured my back doing goodmornings. Funny thing that the main lift was ok, but I got hurt on an assistance lift. My back seems to have healed in the past 3 days, so I think I’ll continue with week 6 on sunday.
[quote]LBane wrote:
[quote]diekatze wrote:
im going in for the kill next week, 500lbs or nothing![/quote]
did i miss a post or have u not explained why u keep dl’ing off plates?[/quote]
the 15kg-plates i use are too small. like this it is exactly competition-height.
/\ cool just wondered. good luck on the 500 lift bro!
[quote]xjusticex2013x wrote:
I plan on trying this routine again next year after a long stretch of 5/3/1 (does that sound retarded to you? :/). Say that I’m short on time and I don’t have additional barbells to perform the accessory circuit. Can I switch barbell rows for dumbbell rows and good mornings for band good mornings?
And good luck on your chase for 660, Octavius. I read that article that you posted on another site. Way to go on your crazy gains.[/quote]
Thanks man. I’ll try and remember to post vids here.
As for the program, probably. If your lower back isn’t your weak link then you should be fine with the DB rows and band GMs.