11/28/13
First off Happy Thanksgiving!!!
Bench:
135 x 10, 185 x 5, 225 x 3, 255 x 5, 285 x 5, 325 x 5
With Heavy Band:
315 x 1
305 x 1
275 x 1
245 x 1
High Cable Crossover:
32.5 x 12
37.5 x 12
42.5 x 12
47.5 x 12
Svend Press:
4 sets x 20 reps x 3 plates
Band Flies:
1 x 100
I got in early, and now to destroy some turkey and other forms of meat. Have a good one everyone!
11/29/13
Deadlift:
Warm Up: 135 x 10, 185 x 5, 225 x 3, 275 x 1
Working Set: 485 x 2
Speed Sets: 5 sets x 3 reps x 405 (90 second rest between sets)
Circuit: (60 - 90 second rest between exercises / 2 minute rest between circuits)
Stiff Leg Deadlift: 3 sets x 8 reps x 255
Bent Rows: 3 x 8 x 255
Underhand Lat Pulls: 3 x 8 x 120
Good Mornings: 3 x 8 x 225
Well I got it done. Week 4 is in the books. The second rep at 485 was much harder than I was expecting. I think I should have taken one more warm up set. 275 to 485 is a big jump. The speed sets where hard, but not impossible. I added weight to the lat pulls and good mornings.
I’m still convinced Mr. Coan is an evil person for thinking up this kind of torture, but I’m loving it. My legs are screaming right now. I have to work tonight, so I’m off to bed.
[quote]Crippler56 wrote:
11/29/13
Deadlift:
Warm Up: 135 x 10, 185 x 5, 225 x 3, 275 x 1
Working Set: 485 x 2
Speed Sets: 5 sets x 3 reps x 405 (90 second rest between sets)
Circuit: (60 - 90 second rest between exercises / 2 minute rest between circuits)
Stiff Leg Deadlift: 3 sets x 8 reps x 255
Bent Rows: 3 x 8 x 255
Underhand Lat Pulls: 3 x 8 x 120
Good Mornings: 3 x 8 x 225
Well I got it done. Week 4 is in the books. The second rep at 485 was much harder than I was expecting. I think I should have taken one more warm up set. 275 to 485 is a big jump. The speed sets where hard, but not impossible. I added weight to the lat pulls and good mornings.
I’m still convinced Mr. Coan is an evil person for thinking up this kind of torture, but I’m loving it. My legs are screaming right now. I have to work tonight, so I’m off to bed.
[/quote]
Nice work. Next three weeks will let you recover a little until the next big challenge in week 8.
A little self immolation with the lifting is good for the soul-nice work.
12/3/13
Close Grip Bench:
135 x 10, 155 x 10, 185 x 10, 225 x 10, 245 x 10
One Arm Extensions:
4 sets x 10 reps x 35
Straight Bar Press Down:
2 sets x 12 reps x 95
2 sets x 12 reps x 105
Rope Press Down:
1 set x 100 reps x 95
Dumbbell Curls:
40 x 10, 45 x 10, 50 x 10, 55 x 10
Nothing special. Just a kind of a light day, before I crank it up this weekend.
you sure do love punishing those triceps!
Are you able to straighten your arms? I think my triceps are hurting just reading that work.
Guys, I just hope that all the triceps work will translate into a bigger bench. Along those lines…
12/6/13
Bench:
135 x 10, 185 x 5, 225 x 3, 255 x 3, 280 x 3, 330 x 4
With Heavy Band and Pause:
315 x 1, 295 x 1, 275 x 1, 245 x 1
Low Cable Cross Over:
37.5 x 12, 42.5 x 12, 47.5 x 12, 52.5 x 12
Svend Press:
3 sets x 20 reps x 3 plates
1 set x 20 reps x 4 plates
Band Flies:
1 x 100
Today was a good day. I had plenty of energy and everything felt good. On my last 3/3/3 workout I only did 325 x 3. I’m pleased I went up five pounds and gained a rep. It feels like for the first time in a while all my lifts are exploding. Along those lines, I am committing to a meet in March. I figure I’ll crank things up and work on my weight at the first of the year. I’ll probably drop 15 pounds.
Solid work, it looks like everything is moving north nicely. Good luck on the cut, it sucks but sometimes its just gotta get done.
12/8/13
Deadlift:
Warm up:
135 x 10, 185 x 5, 225 x 3, 275 x 1
Working Sets:
3 sets x 3 reps x 430
Speed Sets (120 seconds of rest between sets):
3 sets x 3 reps x 350
Power Shrugs:
3 sets x 5 reps x 260
Assistance Exercises (120 seconds of rest between sets):
Still Leg DL:
3 x 5 x 255
Bent Rows:
3 x 5 x 245
Good Mornings:
3 x 5 x 225
Underhand Lat Pulls:
3 x 5 x 120
Week 5 is in the books. This is the first week without a circuit. It’s still an ass kicker, as I’m covered with sweat when I’m done. I can’t wait for week 6.
nice work!
Good conditioning and comprehensive back and ham smashing.
12/11/13
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 410 x 5, 460 x 5, 500 x 6
Paused Squats (3 to 5 seconds):
425 x 1
405 x 1
395 x 1
365 x 1
Leg Extensions:
4 sets x 12 reps x 295
Despite only getting a few hours sleep today, I thought things went well. Squats were good and smooth. It wasn’t until I left that the lack of sleep hit me. Now I’m dragging.
Wow. Big squats. Great work.
Thanks Jack.
12/12/13
Bench:
135 x 10, 185 x 5, 225 x 3, 265 x 4, 290 x 3, 335 x 3, 365 x 1
Bench With Heavy Band:
325 x 1, 295 x 1, 275 x 1
Dead Press:
225 x 1, 225 x 1
Svend Press:
3 sets x 20 reps x 3 plates
1 set x 20 reps x 4 plates
Band Flies:
1 x 100
Today was 5/3/1 day, but I only went with four reps at 265. I thought I this would give me more on the last set. I must have worked, since I only got two reps on the top set of 5/3/1 last time. Today I got three at 335. I might have been able to push one more, but I’m not sure. I went with 365 for a bonus set. It went up pretty smooth. The only issue is I think I might have lifted my butt off the bench.
This was my first try at dead presses, so I went somewhat light. I’m glad I did, since they were harder than I thought they would be. My right shoulder started to give me fits, so I stopped at just two sets.
Dead presses are great and nice hitting the 365.
12/16/13
Deadlift:
Warm Up:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
Working Set:
460 x 2
Speed Sets (2 minutes between sets):
3 sets x 3 reps x 380
Power Shrugs:
3 sets x 5 reps x 350
Assistance Exercises (2 minutes between sets):
Still Leg Deadlift:
3 sets x 5 reps x 275
Bent Rows:
3 x 5 x 255
Good Mornings:
3 x 5 x 245
Underhand Lat Pulls:
3 x 5 x 180
Week 6. I have found the Coan to be a lot of work, but not impossible. I am, however, sweating my ass off when I’m done. With just four weeks ago, I think progress is being made.
Good work Crippler. For some reason I thought you were only a couple of weeks in to the Coan program. What did you set your max at, looks like around 550? I will be following your progress. Tomorrow is week 2 for me.
Dave, I set 540 as my goal. 540 would equal my equipped PR. I have a meet in March. My hope this will put me that much closer to a 600 pound max in my gear.
12/17/13
Close Grip Bench:
135 x 10, 155 x 10, 185 x 10, 205 x 10, 225 x 10, 245 x 10, 135 x 40
EZ Bar Skull Crushers:
25 x 20, 75 x 10, 95 x 10, 115 x 10,
One Arm Extensions:
30 x 10, 35 x 10, 40 x 10, 45 x 10
Straight Bar Press Down:
95 x 12, 100 x 12, 105 x 12, 115 x 12
Rope Press Down:
95 x 100
Dumbbell Curls:
30 x 10, 35 x 10, 40 x 10, 40 x 10
Time once more for triceps destruction. This was probably the most work I have employed, since I started doing this. The hope is that this will crossover to a bigger bench.
12/20/13
Bench:
135 x 10, 185 x 5, 225 x 3, 260 x 4, 290 x 3, 330 x 5, 375 x 1
Bench With Heavy Band:
330 x 1, 315 x 1, 275 x 1, 245 x 1
Low Cable Crossover:
37.5 x 12, 42.5 x 12, 47.5 x 12, 52.5 x 12
Svend Press:
4 sets x 25 reps x 3 plates
Band Flies:
1 x 100
Good session today. Five reps is the most I have ever gotten at 330. I may have had one more left in me. 375 was solid. The 330 with the band was a challenge, but I was fairly worn out by then. As long as I can stay injury free, things are looking good for the meet in March.