[quote]Modi wrote:
Hanley wrote:
What week did you get to??
Seems like a lot of people are crashing and burning.
My guess is that most people don’t have the necessary recovery ‘abilities’ required for this program. Myself included.
[/quote]
Lol… not gonna lie, I was starting to think that certain “something” is the missing link when most guys try C-P!!
Coan Week 7 (9/2/08)
DL - 135x10,225x5,295x2,355x1,405x1
Brick Wall.
All the warmups felt good. I grab the 405 just KNOWING I would pull it. And pull it I did. It took 2-3 seconds, but I fully locked out. However, about halfway up I felt/heard something pop in my lower back. It wasn’t bad enough to drop it right then and there, but when I set it down I knew I wouldn’t get the 2nd rep. My back was already hurting.
I took about 5 minutes to rest, mainly just squatting down because it hurt to stand. I then decided I would do another warmup before proceeding w/ the speed DLs.
135x5 - did them nice and slow, back felt ok, rested a couple minutes.
225x5 - again nice and slow, back feeling ok, rested.
335x0 - couldn’t budge it off the ground.
Workout over. I looked at the rest of the exercises and saw 3 of 4 would hit the low back too.
I walked out feeling ambivalent - happy I finally hit my long-standing goal of 405, but upset I may have hurt myself.
That night I took it easy, had 2 protein shakes, and went to bed early. Slept on a heating pad most of the night.
This morning I woke up and had another shake. Today has been much better. It’s still a little sore, but not painful. Still, I think I will take a full week off. I want to make sure my back fully recovers.
In week 4 I hit 400x2 w/ relative ease. Week 7 should’ve been a repeat of 4, but I added 5 lbs because I was desperate to hit my goal and I could taste it. Maybe I got too greedy. Maybe I started my pull not squatting low enough. I don’t know.
Next week I plan to re-attempt week 7 but w/ the 400lbs. The week after that maybe the 405x2. I “planned” this program w/ a goal of 445. At this point that may not be realistic. I should’ve stuck w/ Modi’s advice and gone conservative. I think I have enough to hit 415, maaaaaybe 425.
One good note (besides the PR): my grip was rock solid again. Good to know my hands can hold 405 w/ no problem.
We’ll see what happens.
[quote]mahwah wrote:
zephead4747 wrote:
Hanley wrote:
zephead4747 wrote:
well you guys I may be doen with C-P
deadlift
315x2
365x1
405x1
425x0 I got it like 5" off the ground
power shrugs
225 raw ripped aclouse
275 straps, bleeding
315x5 straps bleeding
done.
I’m very burnt out, and I’m sick of C-P.
Since there’s no more deloads, should I just stop?
What week did you get to??
Seems like a lot of people are crashing and burning.
week 8.
If I don’t nail 425 for at least one next week, I’m done.
Was that your first miss?
I know you hit a PR of 405 for a double, and at the start your goal was 425. So maybe follow Modi’s advice and take a week off, come back to week 8 and rip that shit off the floor. You’ve almost hit your goal, so don’t let the fact that you overshot fuck with your head.
I made the comment in Modi’s C-P log that if it were not for my training partners, I don’t think I would have made it through. There is definitely a mental aspect to all this volume and if you let the weight beat you before you walk in the gym, you’re DONE.[/quote]
yeah it was to my knowledge. I really messed up where my pec meets my delt, and scap/rear delt/lwo trap area powershrugging. This doesn’t feel like any DOMS I’ve ever had. We’ll see if I can even press tomarow. I really ache. I’m fearing more tendonitis.
I’m really coming to the poinjt where I think my body needs a break. But I don’t know if I can give it (445 dl) up, just quite yet.
Hi guys,
Nice thread here. Just have a few questions if you could help me out here:
What is typically done outside of the deadlift workout?
In ten weeks what is a ballpark figure for an expected increase in your dead max?
Thanks.
[quote]calebcaleb wrote:
Hi guys,
Nice thread here. Just have a few questions if you could help me out here:
What is typically done outside of the deadlift workout?
In ten weeks what is a ballpark figure for an expected increase in your dead max?
Thanks.[/quote]
There is a ton of work targeting the low back. It’s all layed out in the program. All of which is done following the Deads. Aside from that, you can pick another day during the week to maintain your Squat. I think most people here would now agree with me in saying that if you try to make progress with you Squat and DL at the same time, or if you mess with the program you will hit a wall around week 7 or 8.
Set modest goals (20-30lbs?). Worst case scenario, you hit your goals without burning out. If you set goals of 50lbs or more, and are not a complete newb, then you may be setting yourself up to fail.
This is a very tough program, and if you don’t get full recovery, it is very easy to crash and burn on it. I think everyone who has done it has gone in with the mindset of “I can handle a lot of volume” or “I recover quicker than other people” and have messed around with the program in one way or another and paid the price.
Coan-Phillipi program is definately a hard program with alot of volume. I would suggest anyone who trys this puts the rest of their lifts at mantinance level to save taxing the body’s ability to recover. I would also suggest hammering abs previous to the program. I will be trying this program again, early next year when Il attack it with a bigger deadlift and a good idea of the program. This program would also be ideal for someone with a sedate life style and hit it during bulking as to aid recovery further.
If you aren’t man enough to work through the circuit with your eyes wincing from the pain and the sweat, if you can’t push through intense pain, get up and run to the next station and do it again. If you can’t handle gasping for breath and trying to ignore the soreness while pushing out rep after rep. This program is not for you.
You need to eat food whwn doing this, and lots of it.
[quote]zephead4747 wrote:
If you aren’t man enough to work through the circuit with your eyes wincing from the pain and the sweat, if you can’t push through intense pain, get up and run to the next station and do it again. If you can’t handle gasping for breath and trying to ignore the soreness while pushing out rep after rep. This program is not for you.
You need to eat food whwn doing this, and lots of it.[/quote]
couldnt agree more
Wk 2
DL 4702
Speed DL 3803*8
superset
SLDL 22583
BOR 22583
Lat pulld. 21083
Good Morning 20583
That superset is a real bitch.
Well, my hands are holding up and my back feels fine. My hamstrings are tight as shit though. I think having those number “set in stone” helps me out. I wasn’t really ready for 8 sets of speed pulls. I ground them out, and as everyone else on this program has noticed, not very speedy.
today:
deadlift
315x2
365x1
425x1PR
It was epic, A fast pull at the beginning, and stalling out at the thighs, I let out a beatly roar, and kept pulling till lockout.
power shrugs
315x5
335x4
SLDL
315x4
DB rows
1x20 each armPR
Lat pulldown 5x144 weak
pinwheel curls
55 16x10x8 total reps
preacher curls
barx20
65x10
45x10
45x8
killer pump
[quote]zephead4747 wrote:
today:
deadlift
425x1PR
It was epic, A fast pull at the beginning, and stalling out at the thighs, I let out a beatly roar, and kept pulling till lockout.
[/quote]
Nice job on the PR! Maybe your not done yet?
[quote]Modi wrote:
zephead4747 wrote:
today:
deadlift
425x1PR
It was epic, A fast pull at the beginning, and stalling out at the thighs, I let out a beatly roar, and kept pulling till lockout.
Nice job on the PR! Maybe your not done yet?
[/quote]
I’ve got to try at least one more week. 
that’s what I’m talking about, Zep!
Nice work Zep.
A “beastly roar”. I like it. What kind of beast?
[quote]Phydeaux wrote:
Nice work Zep.
A “beastly roar”. I like it. What kind of beast?
[/quote]
lion?
Coan workout - week 7 take 2 (9/11/08)
DL 135x10,225x5,295x2,345x1,400x1
Took 9 days off after straining my back pulling 405. Went on a mini-vacation. Everything felt fine tonight, other than being unable to get the 2nd rep on 400.
speed DL - 335x3(3x)
not speedy
power shrugs - 135x10,225x5,315x5(2x)
Had to practice these for a while since I’d never done them. I don’t think the bar moved much on the sets of 315. I am already starting to feel soreness in my traps and back from these. Plan to hit the sack early tonight.
RDL - 225x5(2x)
BB rows - 135x5(2x)
GMs - 135x5(2x)
No change in these.
This was a long workout tonight.
For week 8 I will reduce the top weight from 425 to either 405 or 415. I don’t want to make a huge jump after what transpired last week.
Awesome… well done Zep!! Is that what you were gunning for?? What did you start off at?
Week 3
DL 4952
speed DL 4153*6
superset
SLDL 22583
BOR 22583
lat pulld 21083
Good Morning 20583
I’m going to keep my weights the same for the remaining supersets and am focusing more on ROM for the BOR and good mornings. Week 5 is when it breaks the superset apart and I will push for more weight when I get the recovery time.
All the pulls felt great and I actually got a little bit of speed out of sets 4, 5, and 6.
As always, I’m feeling it in my hamstrings and lower lats.
PR’s to come next week…
Today:
deadlift:
315x2
365x1
435x0 finished with C-P for sure. Barely two inches off the ground
SLDL
315x5 baseline
GMs
135x10
185x5
Cable rows
132x10
132x7
DB rows
100x15 each arm
Shrugs
315x5
365x2
Pinwheel curls
60x16x12x6
Preacher curls
45x20
65x6
sorry guys… I’m done. If I run the cycle again I’ll go for a 40 pound jump, not a 60.
Coan workout - week 8 (9/16/08)
DL 135x10,225x5,295x2,345x1,405x2
Set a PR w/ this by pulling 405 for a double. Happiest that I didn’t strain my back like I did 2 weeks ago when I pulled it for a single.
speed DL - 315x3(3x)
not speedy
power shrugs - 135x10,225x5,335x5(2x)
A little smoother on these this week.
RDL - 245x5(2x)
BB rows - 135x5(2x)
GMs - 135x5(2x)
Bumped up RDLs but kept the others steady.
I don’t think I’ll hit 445 which was the program goal. That was too aggressive. I think I’ll go for 415 in week 9.