So for you guys doing C-P… how big a PR did you try and hit when you initially started the cycle, and how much do you think you SHOULD have done?
In my first go my goal was 560. My PR at the time was 490 contest, 510 in the gym. C-P got me to 545 in the gym, 535 in contest (dropped 550 right before lockout).
After four weeks rest, I’m giving 585 a shot. I know that I am overshooting and will adjust as necessary.
But tbh, I’ve only gotten through week 3 on the current program so I’ll get back to you in about 5 weeks.
*One important note, in my first C-P, I was only focusing on DL for a pull only meet. This time around I will be competing in a full meet (shoulder allowing) and I’m sure that will play a part pretty soon.
[quote]Hanley wrote:
So for you guys doing C-P… how big a PR did you try and hit when you initially started the cycle, and how much do you think you SHOULD have done?[/quote]
385-425 I was shooting for 445.
I probably should of planned on that much. My body was absolutely wasted towards the end.
So around 40lb seems liek a realistic enough goal. Thanks guys.
My C-P attempt is going to be delayed for a while tho I’m afraid. I’ve decided I’m doing the WPF world champs in November so that leaves me with only 8 weeks of training to get ready. I had swore blind that I wasn’t going it, but training’s gone really well and some healthy peer pressure in the gym has tipped me over the edge!
Hello guys,
I see that a lot of people have been taking interest in the coan-phillipi deadlift cycle. I want to share with you a more barebones version for those who don’t think they are ready for the coan-phillipi. Here it goes, as scheduled for a 405 puller.
315x5 week 1
325x5 week 2
335x5 you get the drift
345x5
355x5
365x5
375x3
385x3
395x3
405x3
It is simple yet powerful. You do assistance work as you want, like rows, stiff legs, shrugs, reverse hypers, whatever turns you on.
Cheers!
non-Coan workout (9/18/08)
12" box squats - 135x5,185x5,205x5(3x)
pullups - 0x6(3x)
bench - 95x5,135x5,185x5(3x)
vertical press - 45x5,95x5(3x)
Went for a Rippetoe-styled workout today. Starting off conservative. My upper body presses are down from this spring. I’m hoping this will quickly jack them back up.
Week 4
DL 5252 (PR + 20)
speed DL 4403*5
superset
SLDL 22583
BOR 22583
lat pulld. 21083
G Morning 20583
The second rep on my double was an absolute grinder, had to take at least 5 seconds to lock out. Grip held steady and I was in a good position, I just get these fierce “trembles” once I’m over the knees.
Anybody know why that is?
Coan workout week 9 (9/23/08)
DL - 135x10,225x5,295x2,355x1,415x1,315x3(2x)
The 415 pull took maybe a second. I’m slowest at the start, but once I got the bar near my knees it sped up and I snapped my hips into lockout. Then I stood there for a second or two just holding the 415. No issues.
While standing there I noticed my glutes were contracted. I was curious as to whether I had been using them or not. I guess my question’s been answered.
shrugs - 135x5,225x5,335x5(2x)
Still practicing these. Not too sure I’m actually doing anything on the work sets.
RDL - 245x8(3x)
Still trying to focus on form on these. I could probably go higher but I want to make sure I’m getting a stretch. I do these slow.
I think I’ll be able to get 425 for week 10. Assuming all goes well, I may rest 5 minutes and attempt 435. Or, should I just do 1 pull for week 10 and try to improve for “week 11”?
Already setting more records mahwah?
I don’t know what the “trembles” are.
Looks like its just me and you left…
I’m at week 5 where the weight drops back, and it couldn’t have come at a better time. I went back and looked at the video from that double and the second rep, from floor to lockout, took 10 seconds!!!
Talk about time under tension…
Questions for you, did you have any misses during the program? What was your jump from starting PR to finishing (I’m too lazy to go back and check)?
I was weak off the floor when I started this routine, I think the doubles go a long way to remedying that, as now my lockout is my weak point.
Yeah, Zep finished and a couple others bowed out apparently.
Week 7 was the first time I missed. The template called for 400x2, but I got greedy and went for 405. I got 1 rep and strained my back.
I walked out of the gym at that point. I rested 9 days and re-did week 7. This time I did 400, still just 1 rep but finished the routine. I adjusted the rest of the program down and got 405x2 in week 8 and 415x1 for week 9.
I should’ve listened to Modi in that regard and set a more conservative goal. I’ve currently got a 25 lb PR increase (390-415), and the 415 went up quickly enough that I think I can get 425 next week.
Are you the author of the tsampa website?
non-Coan workout (9/25/08)
12" box squats - 135x5,175x5,215x5(3x)
Felt good. Had to pause before the 5th rep the last two sets.
bench - 95x5,135x5,190x4(3x)
Ugh. At 185+, the weight just feels heavy. I don’t recall it being like this pre-Coan.
vert press - 45x5,75x5,105x5(3x)
Seem to be getting shoulder strength back. 5RM here is 120.
Question: Are you guys going balls-to-the-wall on the assistance exercises, i.e. barbell row, stiff-leg deadlift, good-mornings?
Not me. I’ve been holding fairly steady on them. I think I’ve bumped up 10lbs at the most on each exercise.
[quote]entheogens wrote:
Question: Are you guys going balls-to-the-wall on the assistance exercises, i.e. barbell row, stiff-leg deadlift, good-mornings?[/quote]
I was.
[quote]entheogens wrote:
Question: Are you guys going balls-to-the-wall on the assistance exercises, i.e. barbell row, stiff-leg deadlift, good-mornings?[/quote]
Yeah I started light and amped it up so by week ten I was doing 4x5 SLDLs at 420 lbs
Do you think it helped DLs to amp up the assistance work?
The assistance work is the bread and butter of this routine, your back won’t get enough overload otherwise.
JMHO
One more question. These days, I am working out at home and don’t have a lat pulldown. My first CP workout I just skipped doing lat pulldowns. Any workarounds?
[quote]entheogens wrote:
One more question. These days, I am working out at home and don’t have a lat pulldown. My first CP workout I just skipped doing lat pulldowns. Any workarounds?[/quote]
Pull-ups. Band-assisted Pull-ups. Rows. Pullovers. A lot of stuff. Jumping Pull-ups maybe or assisted with 1 leg.