the orriginal plan was double overhand static hold so both hands reap the benefit. I’m not sure now. I can see holding a heavy weight for time might lead to pretty bad DOMS in the lower back.
Squeeze the shit out of your glutes. Trust me, if people can farmer’s walk for 200’, they can do a static hold for 20sec.
If you’re worried about DOMS, then start with a weight that you can manage pretty easily. Try it with 225, then 275, then 315…
If you are pulling mixed grip, then the best carryover will still be training mixed grip. You could perform two sets, one with right hand over/left hand under, and then next with left hand over/right hand under.
You could always man up and use a hook grip. ;0
[/quote]
yeah, I guess I’ll do one for each grip. I have too small of hands for a hook grip.
week 7:
deadlift:
315x2
365x1
straps
405x2PR
I was supposed to do 400x2, but I wanted 4 plates, the second rep was a grinder at lockout.
speed deads
2x3 335
I could barely lock these out after the 405, these were just as hard as hitting the new PR
SLDL
275x5
315x5PR
lat pulldown
143x5
156x5
not looking for prs on much else lol, I’ll hit the next brick on these next time
dumbell row 1x10 each arm
power shrugs
275x5
315x5PR
No GMS, erectors were raped from DLing.
pinwheel curls:
50 16x12x8 RPed massive pump
To anyone starting C-P I recomend knowing yourself enough to know when you need to cut the volume down. I Don’t think I would of ben able to recover by next week if I had gone heavy on the gms.
speaking of GMs I think I’ll keep them in my routine, but only do the top half of the movement, as my lockout needs work
Was supposed to be 380 but I bumped it up so I wouldn’t have to scrounge around for 2.5lb plates.
speed DL - 315x3(3x)
Also bumped up 5 lbs. Last set w/ straps to protect hands. About as speedy as molasses.
shrugs - 225x5,290x5(3x) (straps)
Struggled w/ 290. Watching myself in the mirror, I think I moved my shoulders 1-2" each rep. I have no idea how I’m gonna shrug 310 & above the next 3 workouts.
RDL - 225x5(3x)
rows - 135x5(3x)
GMs - 135x5(3x)
No changes on these. All strapped except GMs.
Bodyweight - 169 lbs.
Next week calls for a repeat w/ 400x2, but like Zep I think I’ll attempt a new PR w/ 405. I should at least get 1.
Why do weeks 7-9 call for both shrugs & power shrugs? What’s the diff?
Was supposed to be 380 but I bumped it up so I wouldn’t have to scrounge around for 2.5lb plates.
speed DL - 315x3(3x)
Also bumped up 5 lbs. Last set w/ straps to protect hands. About as speedy as molasses.
shrugs - 225x5,290x5(3x) (straps)
Struggled w/ 290. Watching myself in the mirror, I think I moved my shoulders 1-2" each rep. I have no idea how I’m gonna shrug 310 & above the next 3 workouts.
RDL - 225x5(3x)
rows - 135x5(3x)
GMs - 135x5(3x)
No changes on these. All strapped except GMs.
Bodyweight - 169 lbs.
Next week calls for a repeat w/ 400x2, but like Zep I think I’ll attempt a new PR w/ 405. I should at least get 1.
Why do weeks 7-9 call for both shrugs & power shrugs? What’s the diff?
[/quote]
The point of the power shrugs is to help with lockout.
Use your leg drive to get the weight up and shrugged. You’re not gonna get a whole lot of work in the traps.
And as already said, its only the power shrugs weeks 5-9.
Was supposed to be 380 but I bumped it up so I wouldn’t have to scrounge around for 2.5lb plates.
speed DL - 315x3(3x)
Also bumped up 5 lbs. Last set w/ straps to protect hands. About as speedy as molasses.
shrugs - 225x5,290x5(3x) (straps)
Struggled w/ 290. Watching myself in the mirror, I think I moved my shoulders 1-2" each rep. I have no idea how I’m gonna shrug 310 & above the next 3 workouts.
RDL - 225x5(3x)
rows - 135x5(3x)
GMs - 135x5(3x)
No changes on these. All strapped except GMs.
Bodyweight - 169 lbs.
Next week calls for a repeat w/ 400x2, but like Zep I think I’ll attempt a new PR w/ 405. I should at least get 1.
Why do weeks 7-9 call for both shrugs & power shrugs? What’s the diff?
The point of the power shrugs is to help with lockout.
Use your leg drive to get the weight up and shrugged. You’re not gonna get a whole lot of work in the traps.
And as already said, its only the power shrugs weeks 5-9.[/quote]
If you want trap work, hold the weight up for a second or two everytime you get it up. My traps get more DOMS then any other muscle sicne doing the power shrugs.
So being 11 weeks out of my next comp., I’ve decided to give another go at the Coan/Phillipi.
Its been four weeks since my pull only meet that was the end of my previous Coan program. I went from a 490 to a 535 pull (545 in the gym). And I dropped 550 about an inch from lockout.
I didn’t have my numbers figured before I went into the gym so I winged it, and I was pretty close.
Week 1
DL 4752
speed DL 3353*8
superset
SLDL 22583
lat Pulldown 20083
Good Morning 18583
I dropped the BOR because I did them earlier this week. I will get back to the program as required next week as long as Gustav doesn’t fuck my gym up.
Deadlifts
90kgx3
110kgx2
130kgx1
150kgx1
162.5kgx2
Skipped speed deads and stiff leg deads as my left forearm was playing up again. It just seems to be on deads that it plays up for some reason. My hand and forearm are now swollen.
db rows
42.5kgx3setsx8reps PR
good mornings
75kgx3setsx8reps
underhand pull downs
87.5kgx3setsx8reps PR
hopefully with the drop in weight and volume after next week my forearm will calm down and ease up.
After talking to a few experienced lifters in the new gym I have joined, I have decided its best to rest my forearm from deadlifts for the next month or so and then attack C-P again and go for a big deadlift. Im sorry to have to pull out but I feel I have to look after my forearm for a short period and come back stronger than ever.
[quote]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? [/quote]
Maybe. If you feel like you’ve gotten what you can out of it. Maybe just take a full week off from DLing and try it one more time.
I think your last warmup was too heavy. I probably would have taken 315x3, 375-385x1 and then gone right to 425. The only thing pulling 405 is going to do is drain you right before the 425.
Sounds like your hands could use a rest as well. Why not take a week off, and then try this lift one more time. If you fail, then it’s time to call it quits.
[quote]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.[/quote]
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.