[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]
reverse band pull downs?
there is a vid on here
http://asp.elitefts.com/qa/training-logs.asp?qid=81333&tid=153
Coan week 10 (9/30/08)
DL - 135x10,225x5,315x1,365x1,425x0x0,265x3(2x)
ALMOST!
I felt good today. I thought I would get 425 easily. Then I warmed up. 365 felt a little heavier than normal, but I blew it off. I waited about 5 minutes and attempted 425. I got it almost all the way up but couldn’t lock it out. I was standing up, but I just couldn’t quite move my hips forward.
I waited another 5 minutes and tried again. Bzzz. I moved it maybe 6". I tore a callus doing it as well.
I’m thinking I would’ve gotten 420 for sure. So my question for next week is, should I attempt 420 or go for 425 again? How should I prepare this week for it?
[quote]Phydeaux wrote:
Coan week 10 (9/30/08)
I’m thinking I would’ve gotten 420 for sure. So my question for next week is, should I attempt 420 or go for 425 again? How should I prepare this week for it?
[/quote]
You might benefit from taking 10-14 days off from pulling from the floor and then giving it a rip. Everybody is different, but if I were to try it the next week would make me feel like I got hit with a bag of (sledge)hammers.
Where has TDA been?
[quote]novaeer wrote:
Phydeaux wrote:
Coan week 10 (9/30/08)
I’m thinking I would’ve gotten 420 for sure. So my question for next week is, should I attempt 420 or go for 425 again? How should I prepare this week for it?
You might benefit from taking 10-14 days off from pulling from the floor and then giving it a rip. Everybody is different, but if I were to try it the next week would make me feel like I got hit with a bag of (sledge)hammers. [/quote]
Thanks for the advice. I think next week what I’ll do is just the assistance exercises from the program.
non-Coan workout (10/2/08)
12" box squats - 135x5,175x5,225x5(3x)
Had to pause between some of the 225 reps, but managed to get them all.
bench - 135x10,185x8x5x5
meh.
pullups - 0x8x8x8
Did these in between sets of bench and press.
vert press - 45x10,110x5(3x)
Struggled a little on these but got em.
[quote]zephead4747 wrote:
Where has TDA been?[/quote]
wasting away … no really, you could probably beat me up.
my gym closed, school started so work got real busy, sickness
anyway, I’m going to give it a go again this winter when my dl is back up
oh, and nice job zep
there is something to be said about you if you attempt C-P, another if you finish
Coan program workout (10/7/08)
I decided to do the assistance exercises from week 7 based on advice from novaeer. I’ll attempt 425 again next week.
RDL - 135x5,205x5,265x5,285x5
I felt my form break down a little on the last set. I’ll have to redo those.
shrugs - 315x5(2x)
Not sure I’m actually doing any shrugging.
rows - 145x5,155x5
A little better here.
power clean - 145x1
Just to get the bar into position for GMs.
GMs - 185x5(2x)
Not too hard.
This was definitely a lighter workout. I went up on weight on 3 of the exercises compared to what I’d been doing during the program, yet I walked out of the gym with my water bottle half full.
So, a little late with my Week 6 update:
DL 4952
speed DL 41033
power shrugs 35053
SLDL 31553
BOR 26553
lat pulldown 25053
Good Mornings 2755*3
Had to strap up for the power shrugs and the BORs as I wanted to focus more on the lifting and less on the holding.
I do feel as my grip won’t hold me back on my max pull. I’ve been pushing my double overhand as long as I can, and right now can get 385. Hoping for 405 by the end of the program.
My other goal at the beginning of the cycle was to hit a set of Good Mornings, 365 for 5. I feel that this is one of those exercises that impact both my DL and my squat. I’m a little off the pace on this one and will push it this week.
[quote]TheDudeAbides wrote:
oh, and nice job zep
there is something to be said about you if you attempt C-P, another if you finish[/quote]
I didn’t quite finish. I didn’t make the weight I wanted.
Here’s a question for you. I did workout #4 last Thursday. I was supposed to do a set of two reps for the deadlift but wasn’t able to get the second rep. The rest of the workout went fine, speed deads, etc. So what do I do next workout, do I just continue to workout #5 ?
my raw conventional pull sucks balls
I’m starting this thing up Saturday, and after finishing it deloading during school break in the Carribean (holla), then probably starting up Sheiko
going for 375 to 405, haven’t maxed in a while but pulled 365 recently for 2 singles pretty easy. Is this too modest and would you guys go for more weight?
how important is gaining weight and eating a lot on this program as well?
[quote]entheogens wrote:
Here’s a question for you. I did workout #4 last Thursday. I was supposed to do a set of two reps for the deadlift but wasn’t able to get the second rep. The rest of the workout went fine, speed deads, etc. So what do I do next workout, do I just continue to workout #5 ?
[/quote]
yep keep pushing.
[quote]actionjeff wrote:
how important is gaining weight and eating a lot on this program as well?[/quote]
very
Last Coan workout (10/14/08)
DL - 135x10,225x5,315x1,365x1,425x0,265x3(2x)
I think I’m done w/ Coan. 2 weeks ago I nearly locked out 425. I took a break from regular DL and was sure I could get it this time. Nope. I got it above the knees a couple inches but no further.
So my PR went from 390-415. My original goal was 445, so I’m disappointed I didn’t make that. However, my long term goal was to pull 4 plates and I accomplished that. Therefore, I will rate this program as a success.
RDL - 265x5(2x)
Still working on form.
shrugs - 315x5(2x)
Working on form as well. I think I’m shrugging, but I’m not actually sure.
rows - 155x5(2x)
This was an increase. I’m guessing this is now the weakest component of my DL.
clean - 155x1
This was just to get the bar into the rack for GM. Ugly form.
GM - 205x5(2x)
Building back up on these.
I’m thinking about continuing this program but w/o the full DLs. This seems to be very good for my back. Maybe in a month after doing this I’ll be able to pull 425.
Time to get my squat up to 350.
non-DL workout (10/16/08)
12" box squats - 135x5,185x5,235x5(3x)
Struggled on these but managed to get all 15 reps. Also did 2 singles where I stood w/ 365 for 10 seconds.
bench - 135x10,185x8x7x5
Strength not returning as fast as I’d hoped. Just kinda discouraged with my bench performance.
pullups - 0x9x9x9
Still improving here.
vert press - 45x10, 115x3x1
Went up but not sure I made real progress.
I did the first day today for raw conventional deadlift:
Deadlift (75%): 1x2 @ 305 lbs
Speed deadlift (60%): 8x3 @ 245 lbs (90-120 sec rest b/w sets)
3 circuits :
Romanian deadlift: 8 reps 185
Bent over row: 8 reps 155
Reverse grip lat pulldown: 8 reps plate 13 (dunno what this is but it’s >BW)
Back Extension: 8 reps BW+45
Starting next Saturday, I’m going to bring my camera in and video tape the main set and one of the assistance sets.
I was REALLY happy with this week because I was weak deadlifting 5x5 last week, but today was STRONG and the 8 sets went much easier than anticipated.
for PWO nutrition. I am having 2 scoops of a PWO shake with 50g carbs 35g protein 20+g BCAAs 20+g glutamine and some other random supplements I have old containers of.
Lots of complex carbs on Saturday, and lots of sugar and simple carbs (>500g carbs) for the Friday carb-load.
Really looking forward to this! Next week looks very hard.
(80%): 1x2 @ 325 lbs
Speed deadlift (65%): 8x3 @ 265 lbs (120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Romanian deadlift: 8 reps 185
Bent over row: 8 reps 155
Reverse grip lat pulldown: 8 reps plate 13
Back Extension: 8 reps BW+45
The deadlifts were awful, speed pulls slow, and assistance hard.
The entire workout was torturous and it was a struggle to stand between the circuits. I was completely destroyed by the end, sweating all over, my shirt was brown with all of the dirt from holding the plate in hyperextensions, knee bruised, hands torn and bleeding, just wanted to fall down.
Last week was so much easier. I wanted to up weight on the circuits but that wasn’t happening.
The deadlifts were sloppy and the 325 went up easy but my technique was crap. Some of my reps didn’t sink low enough, some were perfect, most were just “ok” or “rep x was a little rounded”, and in a lot of them that were supposedly decent my hamstrings slacked when I squatted too deep on the pull after the first rep.
I’m sleeping twelve hours tonight. My nutrition, sleep, the benching, everything was off today. I’ll probably be fine and back in the groove come next Saturday.
Here’s my second Ed Coan cycle in progress: http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/ironabrams_takes_on_ed_coan_again