I will start my dl-routine soon, to reach my aim of pulling 4 plates. (170kg or 378lbs)I know, the weight of the plates and bars are a little weird and even the sizes don’t match the standard, but I just gotta stick with it.
Do you guys think a shortened program will be manageable. I don’t have 10weeks to do the program, so I’m going to lower the rest days to 5 or 4 days. But even if I could only pull the weight from week 9, I would be happy.
Andi
[quote]Andy63477 wrote:
I will start my dl-routine soon, to reach my aim of pulling 4 plates. (170kg or 378lbs)I know, the weight of the plates and bars are a little weird and even the sizes don’t match the standard, but I just gotta stick with it.
Do you guys think a shortened program will be manageable. I don’t have 10weeks to do the program, so I’m going to lower the rest days to 5 or 4 days. But even if I could only pull the weight from week 9, I would be happy.
Andi[/quote]
I deffinately would not do this.
[quote]Andy63477 wrote:
I will start my dl-routine soon, to reach my aim of pulling 4 plates. (170kg or 378lbs)I know, the weight of the plates and bars are a little weird and even the sizes don’t match the standard, but I just gotta stick with it.
Do you guys think a shortened program will be manageable. I don’t have 10weeks to do the program, so I’m going to lower the rest days to 5 or 4 days. But even if I could only pull the weight from week 9, I would be happy.
Andi[/quote]
I deffinately would not do this.
[quote]Andy63477 wrote:
I will start my dl-routine soon, to reach my aim of pulling 4 plates. (170kg or 378lbs)I know, the weight of the plates and bars are a little weird and even the sizes don’t match the standard, but I just gotta stick with it.
Do you guys think a shortened program will be manageable. I don’t have 10weeks to do the program, so I’m going to lower the rest days to 5 or 4 days. But even if I could only pull the weight from week 9, I would be happy.
Andi[/quote]
Are you dying in 6 weeks?
Seriously though, do it as is. If you were gonna switch programs in 5-6 weeks – don’t, just stick this one out.
I’ve only completed the 1st 3 weeks, but if they are any indication, I’m about to bust through a major plateau.
first week of the cycle: current=405 goal=450
week one:
340x2
speed pulls
8x275x3
stiff legged dead:
3x135x8 should be more weight but i was so sore already i couldnt, plus my first bleeding shin from dl’s and it was throbbing doing these
pullups (instead of pulldowns)
3xbwx6
rows:
135x8
155x8
155x8
gm’s
first time doing these so after five i realized im just hurting my self if i do anymopre for now
135x5
[quote]Phydeaux wrote:
Andy63477 wrote:
I will start my dl-routine soon, to reach my aim of pulling 4 plates. (170kg or 378lbs)I know, the weight of the plates and bars are a little weird and even the sizes don’t match the standard, but I just gotta stick with it.
Do you guys think a shortened program will be manageable. I don’t have 10weeks to do the program, so I’m going to lower the rest days to 5 or 4 days. But even if I could only pull the weight from week 9, I would be happy.
Andi
Are you dying in 6 weeks?
Seriously though, do it as is. If you were gonna switch programs in 5-6 weeks – don’t, just stick this one out.
I’ve only completed the 1st 3 weeks, but if they are any indication, I’m about to bust through a major plateau.[/quote]
I’m just planning to slim the program down to 9 weeks, because by that time I’ll switch my gym. My current gym has 44lbs plates with the size of regular 35lbs plates, so I wouldn’t be able to track the progress with two different plate sizes.
Anyway, I’ll start tomorrow with the plan.
[quote]bignate wrote:
first week of the cycle: current=405 goal=450
week one:
340x2
speed pulls
8x275x3
stiff legged dead:
3x135x8 should be more weight but i was so sore already i couldnt, plus my first bleeding shin from dl’s and it was throbbing doing these
pullups (instead of pulldowns)
3xbwx6
rows:
135x8
155x8
155x8
gm’s
first time doing these so after five i realized im just hurting my self if i do anymopre for now
135x5[/quote]
I also don’t think I’m getting much from gms. If I could do suspended gms I think I could get more out of them. Lowering into the position overtaxes my back, and my back rounds.
[quote]Andy63477 wrote:
I’m just planning to slim the program down to 9 weeks, because by that time I’ll switch my gym. My current gym has 44lbs plates with the size of regular 35lbs plates, so I wouldn’t be able to track the progress with two different plate sizes.
Anyway, I’ll start tomorrow with the plan.[/quote]
As long as you’re recording the weight you’re using, I don’t understand how you wouldn’t be able to track your progress.
Have you looked at the spreadsheet? You enter your goal weight and it calculates out the poundages for 10 weeks. Other than rounding to the nearest 5lbs, I follow it exactly as projected.
[quote]bignate wrote:
first week of the cycle: current=405 goal=450
week one:
340x2
speed pulls
8x275x3
stiff legged dead:
3x135x8 should be more weight but i was so sore already i couldnt, plus my first bleeding shin from dl’s and it was throbbing doing these
pullups (instead of pulldowns)
3xbwx6
rows:
135x8
155x8
155x8
gm’s
first time doing these so after five i realized im just hurting my self if i do anymopre for now
135x5[/quote]
Welcome to the club!
thanks bro, i decided next week in the am i will do all deadlifting and gm’s, thenin the pm when i go to bfs for football iwill do row, pullups and powercleans that way i can expend more energy when im fresh to get better results
[quote]zephead4747 wrote:
bignate wrote:
gm’s
first time doing these so after five i realized im just hurting my self if i do anymopre for now
135x5
I also don’t think I’m getting much from gms. If I could do suspended gms I think I could get more out of them. Lowering into the position overtaxes my back, and my back rounds.[/quote]
Just go down enough to the point you feel yourself losing the arch in your upper back. No need to go very low on these.
[quote]novaeer wrote:
zephead4747 wrote:
bignate wrote:
gm’s
first time doing these so after five i realized im just hurting my self if i do anymopre for now
135x5
I also don’t think I’m getting much from gms. If I could do suspended gms I think I could get more out of them. Lowering into the position overtaxes my back, and my back rounds.
Just go down enough to the point you feel yourself losing the arch in your upper back. No need to go very low on these. [/quote]
I just have no idea what to do with these. I wish I had a coach.
same, i do feel them in the lower back and hams so i might do it beltless to build my lowewr back
Today I started my workout and it was a very bad one. My lower back still hurts from deadlifting 2 days ago, so my performance wasn’t good at all. I substitute some of the exercises, to keep stress from my weakened body part.
2x110kg DL (couldn’t do more, my glutes were tired from squats)
8x4x100kg speed DL (done in another workout)
Circuit:
3x8x50kg RDL (back felt so tight)
3x8x70kg (last set 80kg) machine row
3x8x60kg reverse lat-pulldown
3x8xbw hyperextension instead of GMs
I think I’m taking a week or so rest for my lower body, and then continue with the program. I won’t do any ME squat work in the next weeks. I will also lower my goal to 150 or 160kg.
andy it seems ur half assing this, i dont believe week two is to be done 2 days after dling u cant make progress that way
[quote]Andy63477 wrote:
Today I started my workout and it was a very bad one. My lower back still hurts from deadlifting 2 days ago, so my performance wasn’t good at all. I substitute some of the exercises, to keep stress from my weakened body part.
2x110kg DL (couldn’t do more, my glutes were tired from squats)
8x4x100kg speed DL (done in another workout)
Circuit:
3x8x50kg RDL (back felt so tight)
3x8x70kg (last set 80kg) machine row
3x8x60kg reverse lat-pulldown
3x8xbw hyperextension instead of GMs
I think I’m taking a week or so rest for my lower body, and then continue with the program. I won’t do any ME squat work in the next weeks. I will also lower my goal to 150 or 160kg.[/quote]
don’t be stupid, do the program as coan intended.
110 kg is like 250 pounds right?
I think you’re better off doing something else for a bit to get your DL up.
[quote]zephead4747 wrote:
Andy63477 wrote:
Today I started my workout and it was a very bad one. My lower back still hurts from deadlifting 2 days ago, so my performance wasn’t good at all. I substitute some of the exercises, to keep stress from my weakened body part.
2x110kg DL (couldn’t do more, my glutes were tired from squats)
8x4x100kg speed DL (done in another workout)
Circuit:
3x8x50kg RDL (back felt so tight)
3x8x70kg (last set 80kg) machine row
3x8x60kg reverse lat-pulldown
3x8xbw hyperextension instead of GMs
I think I’m taking a week or so rest for my lower body, and then continue with the program. I won’t do any ME squat work in the next weeks. I will also lower my goal to 150 or 160kg.
don’t be stupid, do the program as coan intended.
110 kg is like 250 pounds right?
I think you’re better off doing something else for a bit to get your DL up.[/quote]
I already explained, that the plates I use are smaller than regular ones, so our number aren’t comparable. Start doing snatch grip deads or with 35lbs plates, and let’s see how much more or less you can pull.
But why are you so obsessed with my DL number. There’s nowhere written in the program, that you can’t start it with a low max. I read through your guys first posts, and saw, that most of you guys couldn’t make it through the circuit. So I change the program a little, because I was still sore. (what I didn’t realize, until I was in the middle of my workout)
@ Bignate: This was my first day. The DLs were done, when I wasn’t doing any program, so I skipped the speed deads today, since the rep sheme was the same. I’m not planning on doing day two until wednesday or later.
[quote]Andy63477 wrote:
zephead4747 wrote:
Andy63477 wrote:
Today I started my workout and it was a very bad one. My lower back still hurts from deadlifting 2 days ago, so my performance wasn’t good at all. I substitute some of the exercises, to keep stress from my weakened body part.
2x110kg DL (couldn’t do more, my glutes were tired from squats)
8x4x100kg speed DL (done in another workout)
Circuit:
3x8x50kg RDL (back felt so tight)
3x8x70kg (last set 80kg) machine row
3x8x60kg reverse lat-pulldown
3x8xbw hyperextension instead of GMs
I think I’m taking a week or so rest for my lower body, and then continue with the program. I won’t do any ME squat work in the next weeks. I will also lower my goal to 150 or 160kg.
don’t be stupid, do the program as coan intended.
110 kg is like 250 pounds right?
I think you’re better off doing something else for a bit to get your DL up.
I already explained, that the plates I use are smaller than regular ones, so our number aren’t comparable. Start doing snatch grip deads or with 35lbs plates, and let’s see how much more or less you can pull.
But why are you so obsessed with my DL number. There’s nowhere written in the program, that you can’t start it with a low max. I read through your guys first posts, and saw, that most of you guys couldn’t make it through the circuit. So I change the program a little, because I was still sore. (what I didn’t realize, until I was in the middle of my workout)
@ Bignate: This was my first day. The DLs were done, when I wasn’t doing any program, so I skipped the speed deads today, since the rep sheme was the same. I’m not planning on doing day two until wednesday or later.[/quote]
Don’t take it as a jab to you, I just wouldn’t of done the program myself if I had a lighter deadlift. I was giving you a tip, if there’s one thing I’ve learned on this forum so far, it’s that you shut the fuck up when someone who’s been where you are and gotten past it gives you a piece of advice.
There, now I took a jab at you. Happy now?
I’m going to add an edit before shit hits the fan in here.
Dude, Everyone here wants to see each other suceed. I wouldn’t of done the cycle at an earlyier point for a couple reasons.
80% of 400 on a 400 pound dler is going to be totally different then 80% on a 300 pound dler. IMO the heavier the weights get the less tiem you should be spending at high %s.
For example, when I was in the 300 range, I did a lot of maxing or close ot it to get it up. becuase lighter weight, was just too light. Now that I deadlift more, I can do a lower % of my 1rep max more frequently and still make progress towards my 1 rep max.
Take note of my 15 pound PR. I was stuck at 385 for a long time.
If I were in your situation I would do something similar to Coan DL, but I wouldn’t worry so much about the %s or circuits. I wouldn’t change the routine too much, I probably wouldn’t do gms. I would probably just work up to a single double or triple in DL and do similar assesory lifts.
In all honesty, keep it up if you like it. It’s just not what I would do in your position. Good luck, and don’t forget to post your workouts here.
UPDATE
So I’ve been off the last couple of weeks for several reasons - I’ve been working at home and the weight room is closed because the gym floor is being resurfaced.
Lame. So starting next week I am going to restart the cycle with a goal of 450 like you punk kids 
Hey, I don’t want you guys to show me up.
BTW, I’m turning 30 tomorrow.
congrats on the bday- ur starting to hit the peak age for powerlifting:)