Matty, my thought is that it will improve my grip. It’s also pretty challenging.
6/6/14
Coan Week 8
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1
Working Set:
525 x 0
515 x 2
Speed Sets (120 seconds rest):
3 set x 3 reps x 390
Assistance Exercises (120 seconds rest):
Power Shrugs:
2 sets x 5 reps x 455
Still Leg DL:
2 x 5 x 315
Bent Rows:
2 x 5 x 285
Good Mornings:
2 x 5 x 285
Underhand Lat Pulls:
2 x 5 x 200
Mr. Coan kicked my ass today. Week 8 was a great challenge. I was set to try 525 for a working set. For whatever reason I did not get it. I’m not sure if it was set up, form, or mental. I only cleared about six inches. I stripped off some fives, rested a couple minutes and hit 515 for two. This tells me I should have gotten 525, but I’ll move on. Next week calls for 540 x 1. I might drop that to 535. I’ll probably add another warm up set at 315.
I’ve really added a lot of weight to my assistance work, as compared to the last time I did the Coan.
6/7/14
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x1, 275 x 1
With Fusion Shirt:
3 Boards: 365 x 3, 405 x 3, 455 x 1
2 Boards: 485 x 1, 425 x 1, 405 x 1
Raw With Heavy Band: 225 x 1, 245 x 1, 275 x 1, 295 x 1
Today was great. The shirt is really starting to loosen up. I was able to touch on all three attempts with two boards. Each attempt today was also clean. Next week I’ll start with two boards, and try to go heavy a set or two with one.
6/9/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 115 x 5, 145 x 5, 175 x 5
Kroc Rows:
4 sets x 15 reps x 100
Side Raises:
4 x 10 x 45
One Arm Press:
4 x 10 x 50
Poundstone Curls:
60
32
DB Curls:
4 x 10 x 45
Reverse DB Curls:
4 x 12 x 35
In and out in 50 minutes.
Nice work on the Coan program. As you know week 8 is the toughest. No shot of me getting 2 at 515 after missing at 525. A deadlift miss seems to take a ton out of you, great job sticking with it.
6/11/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 425 x 5, 455 x 5, 485 x 5
Paused Squats:
425 x 1
405 x 1
385 x 1
365 x 1
Leg Extensions:
4 sets x 12 reps x 190
I think I’ll repeat this on my next squat day. 485 was real rough. I’m not sure if it was my set or something else. My form really sucked.
6/11/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 425 x 5, 455 x 5, 485 x 5
Paused Squats:
425 x 1
405 x 1
385 x 1
365 x 1
Leg Extensions:
4 sets x 12 reps x 190
I think I’ll repeat this on my next squat day. 485 was real rough. I’m not sure if it was my set or something else. My form really sucked.
6/12/14
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Fury Shirt:
Three Boards: 365 x 3, 425 x 2
Two Boards: 435 x 1, 405 x 1
Off Of Chest: 385 x 1
Raw With Heavy Bands: 225 x 3, 245 x 2, 275 x 1
Svend Press:
4 sets x 40 reps x 3 plates
Today was not bad. I wont say 425 x 2 off of three boards was easy, but it kind of was. I had planned on 435 x 2, but my set up was all messed up, so I only attempted one rep. Today was the first day I have been able to work off of the chest. Next week I’ll go off the chest again at both a heavier and lighter weight. I really want to find the weight I can hit at the lightest. Today 385 was good considering the prior sets.
6/16/14
Supposed to be Week 9 of Coan.
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
535 x 0
525 x 0
495 x 1
475 x 1
455 x 1
405 x 1
Power Shrugs:
2 sets x 5 reps x 465
Underhand Lat Pulls:
2 x 5 x 200
For whatever reason things did not work out today. I got 535 to about mid-shin. I stripped it of and went to 525. Again mid-shin. That’s when I decided to scrap the whole thing and just lift. The following sets were easy.
Since the meet is only a month out, I am ditching Coan and going to pre-meet mode. I think maybe I don’t respond well to the big jump. Perhaps I needed a heavier warm up. Anyway I am fixed on being north of 535 next month.
6/17/14
Close Grip Bench:
135 x 10, 185 x 10, 225 x 10, 245 x 5, 275 x 5
EZ Bar Skull Crushers:
75 x 10, 95 x 10, 105 x 10, 105 x 10
Rope PD:
95 x 15, 100 x 15, 105 x 15, 115 x 15
Straight Bar PD:
95 x 75
EX Bar Curls:
2 sets x 10 reps x 75
2 sets x 10 reps x 95
DB Curls:
2 sets x 10 reps x 45
2 sets x 10 reps x 55
Poundstone Curls:
70
Nothing special to note.
6/20/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 425 x 5, 455 x 5, 485 x 5
Paused Squats:
425 x 1
405 x 1
385 x 1
365 x 1
Leg Extensions:
4 sets x 12 reps x 190
This was a repeat of my last squat day. Previously my form was way off. Today everything was much better. I am now less than a month out from the contest (July 19th).
6/21/14
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Titian Fusion Shirt:
3 Boards: 365 x 3
2 Boards: 405 x 2
1 Board: 425 x 1
Off the Chest: 405 x 1, 385 x 1
Raw With Heavy Band:
225 x 3, 245 x 2, 275 x 1
Svend Press:
4 sets x 50 reps x 3 plates
Today was real good. I think I finally have the groove of this shirt down. It has also stretched out enough that I can touch. My only issue today was I was a little unstable off the rack. To fight that I started to spread my feet wider. Now that I have things locked in, my next workout will be meet prep. I want to find a weight I can touch my chest at the lightest. So far 385 is it. I would like to drop that to 355 or 365.
6/22/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 120 x 3, 150 x 3, 185 x 3
BB Shrugs:
3 sets x 10 reps x 430
1 set x 10 reps x 465
BB Hold:
395 x 30 seconds
One Arm Press:
4 sets x 10 reps x 50
Side Raises:
4 sets x 10 reps x 35
Nothing special…
Looking forward to tracking you for your upcoming meet. So, will this one be using a suit and bench shirt? What is your goal for a total or individual lifts?
Thanks GV. The answer is yes to both. WABDL does not have a raw division. After this meet I am going to hit up a USPA meet in November. It will be raw. At this point I am being very conservative. I just want to be over 400 on bench and 530 on deads. Hopefully I’ll get a couple state records and get a fourth lift. If so, I’ll go all out.
6/25/14
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 455 x 1, 475 x 1, 505 x 1, 525 x 0, 315 x 10
Power Shrugs:
455 x 5
465 x 5
475 x 5
Seated Leg Curls:
4 x 10 x 170
This was my first meet prep deadlift workout. The first three money sets were really easy. I missed 525, but I am sure I can go well above that. Next time I will open at 475, so I should have more in the tank.
Great work. 315 x 10 after the big singles sounds brutal.
6/26/14
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Shirt:
315 x 3 (half reps)
375 x 1
385 x 1
405 x 1
Raw With Heavy Band:
225 x 3
245 x 2
275 x 1
I had to cut things just a little short today, to take my daughter to tennis lessons. The workout was great. I am trying to get my attempts dialed in for the meet. All three attempts today were clean. Next week I may try to open at 365 and have a final attempt at 425. I really want to open pretty light, due to the failings of my last contest.
Yeah, it looks like we are almost on the same time frame for meets. I would like to compete more but that just isn’t possible right now. I bet that 525 will fly up for you next time. Nice raw work with the heavy band.
6/30/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 430 x 3, 460 x 3, 490 x 3
Paused Squats:
435 x 1
415 x 1
395 x 1
Leg Extensions:
4 set x 12 reps x 190
Today was solid. 490 x 3 was the most I have done on squats for a little while. I dialed back a couple months ago. I wont lie the last rep kind of kicked my ass.