4/6/14
Bench:
10 x 135, 5 x 185, 3 x 225, 1 x 245, 3 x 280, 3 x 300, 3 x 330, 1 x 350
With Heavy Band:
1 x 230, 1 x 250, 1 x 280
Dead Press:
1 x 225, 1 x 245, 1 x 255
Svend Press:
4 sets x 40 reps, 3 plates
Everything felt heavy today. I was out of town for a meeting, and ate crap and had too much fun. I’m guessing that was the reason.
4/7/14
Squats:
10 x 135, 5 x 225, 3 x 275, 1 x 315, 3 x 420, 3 x 455, 3 x 485
Paused Squats:
1 x 430
1 x 410
1 x 390
Leg Extensions:
4 sets x 12 reps x 220
It was a steady pace, as I was in and out in under an hour. Everything felt strong. I’m trying to really work on my squat form.
The way you’re lifting you’re going to pass me by in the squat and not look back.
great work in here Crip! I have had my heavy bands for about 3 years now and still have yet to use them.
GV, I doubt that. Squats have been one step forward and two step back. It’s coming along though.
Matty, I like the stress it puts on my lift on both directions.
4/8/14
Over Head Press:
10 x 45, 10 x 65, 5 x 95, 3 x 140, 3 x 160, 3 x 190
BB Shrugs:
10 x 315, 10 x 405, 10 x 455, 7 x 475
One Arm Press:
2 sets x 12 reps x 35
2 x 12 x 40
Front Raises:
4 x 12 x 35
Two Arm Extensions:
4 x 10 x 100
Kick Backs:
4 x 12 x 35
Rope Pull Down:
2 x 20 x 105
2 x 20 x 110
Machine Dips:
4 x 20 x 230
It’s been a while since I added BB shrugs. I had grip problems at 475. If nothing else, I figure they help my DL grip.
Really strong work Crip. Re: the grip, I like to do rack pulls from the lowest pin which is around mid shin. You can really load up the weight 5 to 10% higher and pull like mad. I find that really helps with my grip in addition to getting your body used to heavier weights. Makes a BIG difference when you’re not pulling from the floor.
4/12/14
Coan Week 3
Deadlift:
10 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 315
Working Set:
2 x 470
Speed Sets (90 seconds between sets):
6 sets x 3 reps x 390
Assistance Circuit (90 seconds between exercises):
Stiff Leg DL:
3 x 8 x 285
Bent Rows:
3 x 8 x 255
Underhand Lat Pulls:
3 x 8 x 100
Good Mornings:
3 x 8 x 235
I went back and looked at my hand written log from the last time I tried Coan. I was on week 3 in November. I noted it was getting harder. I found today it was a challenge, but nothing impossible. In fact if seemed easier today than I recall in November, and today was with more weight.
For speed sets I’m still working on pulling as fast as I can.
4/13//14
Bench (one rep day):
10 x 135, 5 x 185, 3 x 225, 1 x 245, 1 x 280, 1 x 300, 1 x 370, 3 x 325
Bench With Heavy Band:
1 x 250, 1 x 280, 1 x 300
Low Cable Crossover:
12 x 32.5
12 x 37.5
12 x 42.5
12 x 47.5
Svend Press:
4 sets x 40 reps x 3 plates
I came in a little beat up this morning, following deadlift and all day in the yard. Everything felt heavy. Still 370 was probably my easiest set. I felt like I had a lot more in the tank.
Awesome benching. Are you enjoying the Coan protocol?
Thanks and I am. It’s a lot of work, but I enjoy it. My body is pretty beat up for a couple days after.
That’s how I know a program is working-when I feel beat up a couple days after and that requires a lot of mobility work and such.
4/16/14
Squats:
10 x 135, 5 x 225, 3 x 275, 1 x 315, 5 x 395, 5 x 425, 5 x 455
Paused Squats:
1 x 435
1 x 415
1 x 395
Leg Extensions:
4 sets x 12 reps x 235
Seated Leg Press Machine:
2 x 12 x 310
2 x 12 x 390
Today felt great. Everything was strong, and no issues. For squats I’m really not following any template at the moment. I’m just switching from a three rep day, to a five rep day. I have no reason for it, I’m just doing something different. I did 5/3/1 so long, and now I’m messing around with new ways of doing things.
4/17/14
Overhead Press:
10 x 45, 10 x 65, 5 x 95, 5 x 125, 5 x 145, 5 x 165
BB Shrugs:
4 sets x 10 reps x 455
One Arm Press:
4 x 10 x 40
Front Raises:
4 x 10 x 40
EZ Curls:
10 x 75, 10 x 95, 10 x 115, 10 x 125
One Arm Extensions:
4 x 10 x 40
Kickbacks:
4 x 10 x 35
Straight Bar PD:
4 x 20 x 95
Today was nothing major. It was just one of those things you have to get done. I’ll deload bench tomorrow, and then a couple days off. I’m having a little pain in my right shoulder, to the deload and time off will be good.
That kind of nothing major would make a lot of Planet Fitness goons cry.
Thanks GV. I never really get jacked when training back and shoulders. I know it’s a must, however.
4/18/14
Deadload Day
Incline Bench:
20 x 45, 10 x 135, 10 x 185, 10 x 225
Flat Bench:
10 x 135, 5 x 185, 5 x 225, 5 x 245
Machine Dips:
4 x 20 x 250
High Cable Crossover:
12 x 35
12 x 45.5
2 x 12 x 52
My son had the day off from school today, and so did about every other high school I found out. I went much later than normal, which means all the d-bags and high school kids were there. Thankfully, I was on there for a deload. Everything was light and easy. I just got the blood pumping a bit. My son got a good workout in, so at least we did something.
Nice work on all three of the main lifts, numbers look really strong.
What are you targeting on Coan program, looks like somewhere around 560 but it has been a while since I ran it and I couldn’t remember the exact math.
I plugged in 555. I nearly missed 534 at my meet last month, so I should be in the ballpark. I’d be real happy with 550.
4/22/14
Coan Week 4
Deadlift:
10 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 315
Working Set(s)
1 x 1 x 495
1 x 2 x 485
Speed Sets (90 seconds between sets):
1 x 3 x 415
4 x 3 x 405
Assistance Circuit (90 seconds between exercises):
Still Leg DL:
3 x 8 x 285
Bent Rows:
3 x 8 x 255
Underhand Lat Pulls:
3 x 8 x 110
Good Mornings:
3 x 8 x 245
I’m not sure of what to make of this morning. I came in feeling like crap and dragging ass. I didn’t sleep well and woke up with a migraine. The bar felt like it weighed a ton. My working set was supposed to be 495 for 2 reps. The first rep, for some reason, about killed me. I backed off and went for 485. It was hard, but I got it done. The speed sets were 415. Again, it felt real heavy. I backed down to 405 after the first set.
Several times I thought about bagging it, and heading home. I kept telling myself I needed to get it done. In the end I am not totally pissed, because I still moved some weight despite feeling terrible.
I’m not happy with the results, so I’m going to repeat it next DL day. I have a light week at work next week, so I should be well rested.
These kind of days are happening to me to lately. I attribute these off days to lack of sleep and excessive physical labor but maybe it’s just because we aren’t 21 years old. Me thinks you’ll come back stronger.
Off days happen, especially on deadlift days. Its hard to pull heavy when you are dragging ass, more so than any other lift, IMO. I wouldn’t let it get you down.