tons of credit for finishing a shit session, fucking deadlift, its amazing how weight can feel so light and then so heavy on different days.
Thanks guys. Things felt better today. I’m going for it again Sunday. If I complete the program it will put me on track for a deload and then I’ll be eight weeks out from my meet.
12/31/13
CG Floor Press (Smith Machine):
135 x 10, 225 x 10, 245 x 10, 275 x 10, 295 x 10
Two Arm Extensions:
85 x 10, 90 x 10, 2 sets x 10 reps x 100
Kickbacks:
4 sets x 10 reps x 35
Rope Pull Downs:
4 x 20 x 100
Reverse Straight Bar Press Downs:
4 x 12 x 95
DB Curls:
1 x 10 x 35
3 x 10 x 50
Sometimes you have to pick yourself up. It was time for another round of triceps bombing. The Smith Machine is the only place I can do floor presses. It worked out well, and I liked the feel. I’m back on day shift for 12 weeks, so my training should get better. I’m going to rest for a couple days and then come back with bench and DL again.
Happy new year!
1/3/14
Bench: 135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 340 x 1, 400 x 1 (sort of), 315 x 1, 315 x 1
Cable Crossover:
4 sets x 20 reps x 35
Well I went for it today. I took my son to film the event. The lead up was good. I felt really strong. When I got to 400 my left side failed me again. It lagged behind once more. This has not been an issue for a while. I go to the bottom and needed a slight bump from my spotters. I was then able to power through the lift. I figure I will give it a shot in a few weeks, for a clean lift. I even took a hit of inhalant just before the lift. I know I have it in me. It is more mental than anything.
My 16 year old son was already done with his session, and bored. So I just finished with some crossovers and went home. I tried to upload the video, but it would not work. I’ll make another run at an upload later.
Rooting for you to crush the 400 in a few weeks. Hope there is some way you can remedy any issue with the left side.
Yeah, I think I have it GV. It was there yesterday, my only issue was form.
1/4/14
Deadlift:
Warm Up:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 1, 455 x 1
Working Set:
510 x 1
Speed Sets (2 minutes of rest between sets):
3 sets x 3 reps x 380
Assistance Exercises:
Power Shrugs:
2 sets x 5 reps x 405
Stiff Leg Deadlift:
2 x 5 x 295
Bent Rows:
2 x 5 x 275
Good Mornings:
2 x 5 x 255
Underhand Lat Pulls:
2 x 5 x 200
Week 8 - again. What a difference time makes. Things were much better on the second attempt of week 8. My working set was supposed to 510 x 2. I could only get one, but I’ll take it. I normally figure my suit adds 40 to 50 pounds. If that’s the case, then I’m working with 550 to 560.
Do you think making small weight increases in your good mornings would help bring up your dead?
I’ve been doing that since I started the Coan. In fact I am slowly increasing all of my assistence work.
1/5/14
Close Grip Bench:
45 x 20, 135 x 10, 155 x 10, 205 x 10, 225 x 10, 245 x 10
Two Arm Extensions:
4 sets x 10 reps x 100
Straight Bar Press downs:
4 x 20 x 100
Reverse Rope Press Down:
4 x 12 x 95
Rope Press Down:
1 x 50 x 95
Treadmill:
20 minutes / 212 calories
Today was kind of light. I felt a little beat up from yesterday. I even worked in some cardio. I know it’s not much, but it is a start. I’m five days into my diet, and I’ve lost one pound. I need to lose about 12 by mid-March. 15 to be safe.
1/8/14
Squats:
135 x 10, 225 x 5, 315 x 3, 405 x 1, 425 x 3, 480 x 3, 515 x 3
Paused Squats:
425 x 1
405 x 1
395 x 1
Leg Extensions:
4 sets x 12 reps x 295
Nothing special to report. 480 seemed a little harder than 515. I think my foot placement was better.
1/9/14
Bench:
Warm Up:
135 x 10, 185 x 5, 225 x 3, 245 x 1
5/3/1:
265 x 5, 295 x 3, 340 x 2
Bonus:
365 x 1
With Heavy Band:
275 x 1 (2 second pause)
225 x 3 (3-5 second pause)
Send Press:
4 sets x 25 reps x 3 plates
Band Flies:
2 sets x 100 reps
Treadmill:
25 minutes / 261 calories
I started to develop some pretty good pain in my right shoulder. I talked myself into the 365 attempt. Rather than going heavy after that I went to band presses. These hurt quite a bit. Next week for my bench day I’m going to take a deload. I’ll heal up and then start the push for March.
Huge squats and good thinking on the deload for your bench.
1/13/14
Deadlift:
Warm Up:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 1, 455 x 1
Working Set(s):
525 x 1/2, 495 x 1
Speed Sets:
2 sets x 3 reps x 380
Power Shrugs:
2 sets x 5 reps x 405
Still Leg Deadlifts:
2 sets x 5 reps 3 x 305
Week 9 of 10. My goal for the program was 540. I’ve adjusted that back. Today my working set was 525. I only got it about half way up. 525 would be a raw PR for me. I stripped off some weight and tried 495. It was fairly easy. With that being said I’m going for 525 on my final week. I’ll be more than happy with a raw PR. I’ll then start pulling in my suit to get ready for March. A geared PR should be in the bag.
Today I really wanted 525, but I’ll take 495. It was after the 525 attempt, so it showed I still had some life in my legs.
Since today is my day off, I’m going hit he gym again in the afternoon for cardio and stretching. The weight is not coming off, so I’m going to mix things up for the rest of the time.
1/13/14
Round 2:
25 minutes on the treadmill followed by 15 minutes on the bike. I got to work this fat off!
500 is in you brother and good work. Do you think bigger jumps in weights between sets might allow you to lift more? Increase the ramp?
(Such as: 135 x 6, 225 x 5, 315 x 3, 405 x 1, 525 x 1) If you need some more warm-up, maybe a set of light kettle bell swings before the deads. Just suggesting.
If 525 raw broke off the floor then you are only a few pounds away at most. It will go soon for sure.
P.S.:
Go Hawks!
Thanks guys. GV I thought about my warm up as well. As you know it’s a fine line. I’m going to do what you suggested and change things up next time. I think I have it in me, it’s just a matter of getting things right.
1/14/14
CG Floor Press (Smith Machine):
135 x 20, 185 x 10, 225 x 10, 275 x 10, 295 x 10, 315 x 10
One Arm Extensions:
4 sets x 10 reps x 35
Straight Bar Press Down:
4 x 20 x 100
Rope Press Down:
4 x 20 x 95
Reverse Rope Press Down:
4 x 20 x 80
BB Curls:
45 x 10, 65 x 10, 95 x 10, 115 x 10
DB Curls:
30 x 10, 35 x 10, 50 x 10, 60 x 10
Getting some arm work in. CG floor press was on Smith Machine, so you have to take it with a grain of salt. You do look kind of strong to people who don’t know better. I’m coming back later today to get some more cardio work in.
You’ve got to be real close to getting the 525 if you got it half way up pulling sumo.
The few sessions I had with JL Holdsworth he suggested less warm up pulling for me on meet day. Obviously training is a lot different from meet day but his philosophy is definitely less warm up as opposed to more when pulling max numbers.
Thanks Dave. I’m going for it on Sunday, and I am going to employ everyone’s advise and do less warm up. I feel pretty confident I can get it.
1/17/14
Deload Bench:
135 x 10, 185 x 5, 195 x 5, 235 x 5, 255 x 5
Bench with Heavy Band:
4 sets x 1 rep x 225 with a 5 second pause
Low Cable Crossover:
35 x 12, 42.5 x 12, 50 x 12, 57.5 x 12
Machine Dips:
4 x 12 x 270
Svend Press:
4 x 25 x 3 plates
It’s hard to get up for a light workout, but I needed it. My goal was to get the blood flowing and work on form. Next week I am going to start prep work for the meet. The bench press workout will be triples. I’ll head back this afternoon for cardio and only do cardio on Saturday. I want to be 100% for deadlift on Sunday.
Big weight is going to fly.
1/19/14
Deadlift:
Warm Up:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 1
Working Set(s)
525 x 3/4
Extra Working Set:
505 x1
Speed Sets (Conventional):
2 sets x 3 reps x 325
Extra Work (Conventional):
405 x 1, 455 x 1, 475 x 0
The 10th and final week of Coan. 525 would have been a raw PR. I’ve done 545 with gear. It was still not to be. I took off the 10s and dropped to 505. I gutted it out. I’ll take both efforts. 525 is the most I have attempted raw, and 505 was after a max effort.
I have been thinking about switching to conventional, since most people pull more. I did both speed sets conventional. They were every easy. I then tried a few bonus sets, to see what I had in me. 405 and 455 were easy. 475 did not go up. By then, of course, I was pretty tried and had been working almost an hour and a half.
For my next deadlift day I think I am going with gear for a max effort conventional to see what I have in me. I’m about nine weeks out from the contest.