Thursday, 8 March, 2012
Modified Coan/Phillipi: Week 4
Warm up:
Stretching - calves, quads, hips, hamstrings, glutes
Additional - Joint circles, leg swings
-
Deadlift
1x2 @ 215kg (with belt)
-
Speed Deadlift (with belt)
5x3 @ 180kg w/90-120s rest - Not overly slow, but not fast either.
-
Stiff Leg Deadlift (straps, no belt)
2x6 @ 160kg - PR
-
Pendlay Row (straps)
1x3 @ 110kg
2x3 @ 120kg
-
T-Bar Row
1x12 @ 80kg
1x12 @ 90kg
-
Chins (straps)
2x10 @ Bw
-
Lat Pulldown
2x8 @ Pin #8
Notes:
Swapped the Coan/Phillipi assistance out for the assistance Ed Coan lays out in his videos. I think I could do with the volume. Had a lot of fun today.
[quote]phlegms wrote:
Do you ever get small bits of food/crumbs etc. stuck or lost in your traps? [/quote]
I like to keep food in there.
Friday, 9 March, 2012
Coan Bench: Light Day, Week 2
-
Light Bench Press
2x10 @ 90kg
-
DB Flyes
2x12 @ 25kg 'bells
-
DB Bench Press
1x5 @ 42.5kg 'bells - PR
1x10 @ 35kg 'bells - PR
-
V-Bar Pushdown
2x12 @ 160lb
Drop set:
1x12 @ 160lb
1x6 @ 130lb
1x6 @ 100lb
1x12 @ 80lb
-
Barbell Curl (3-2-3 tempo)
2x15 @ 25kg
Notes:
I have a lot of back and hamstring DOMS after yesterday’s session, which is a nice change, haven’t had it in a while. Nothing much to note about today, took about 40 minutes and it was pretty straight forward.
Sunday, 11 March, 2012
Coan Bench: Heavy Day, Week 3
-
Bench Press
1x20 @ 20kg
1x8 @ 40kg
1x8 @ 60kg
1x8 @ 80kg
1x2 @ 100kg
Belt and left wrist wrap on
2x8 @ 107.5kg
-
Close Grip Bench Press
Belt on
2x8 @ 97.5kg
-
Low Incline Bench Press
1x6 @ 20kg
1x3 @ 40kg
1x3 @ 60kg
1x3 @ 80kg
Belt on
2x8 @ 90kg
-
T-Bar Row
2x15 @ 80kg
-
Rope Pushdown
2x15 @ 100lb
Notes:
All of the reps were pretty easy today. I switched to a lower incline, one notch below 45 degrees, because any time I do a 45 degree incline, my shoulder acts up.
Tuesday, 13 March, 2012
Warm up:
Foam rolled everything
-
High Bar ATG Back Squat
1x8 @ Bar
1x8 @ 40kg
1x5 @ 60kg
1x3 @ 80kg
1x1 @ 100kg
belt on
1x1 @ 120kg
2x8 @ 127.5kg - PR for ATG
-
Leg Press
1x12 @ 120kg
1x12 @ 160kg
2x12 @ 220kg
-
Leg Extension
1x15 @ Pin #5
1x15 @ Pin #10
1x15 @ Pin #15
1x20 @ Pin #20 (Stack)
Drop set:
1x20 @ Pin #20
1x8 @ Pin #15
1x10 @ Pin #10
-
Unilateral Lying Leg Curl
2x10 @ Pin #6
-
Seated Calf Raise
2x20 @ 80kg
-
Ab Wheel
2x15 @ Bw
Wednesday, 14 March, 2012
Warm up:
Band pull aparts with internal and external rotation, dislocates, YTWs, face pulls with external rotation
-
Overhead Press
1x10 @ 20kg
1x3 @ 40kg
1x3 @ 50kg
2x8 @ 60kg
-
Dumbbell Laterals
3x12 @ 15kg 'bells
-
Dumbbell Front Raises
3x12 @ 10kg 'bells
4a) Bent Over Cable Laterals
1x15 @ 20lb
1x15 @ 30lb
4b) Face Pulls
2x12 @ 90lb
4c) Band Pull Apart (internally rotated)
2x12 @ mini band
4d) Dumbbell Shrug
2x50 @ 40kg 'bells
Notes:
Forgot my belt today and had to press without it, it was much harder than it should have been, I get a fair bit out of one on overhead stuff. Kept the laterals very strict instead of cheating them a bit, felt them much more.
Thursday, 15 March, 2012
Modified Coan/Phillipi: Week 5
Warm Up:
Foam rolled everything
-
Deadlift (no belt)
1x2 @ 70kg
1x2 @ 110kg
1x1 @ 150kg
3x3 @ 192.5kg - Beltless PR
-
Speed Deadlift (no belt)
3x3 @ 155kg
-
Stiff Leg Deadlift (straps, no belt)
2x8 @ 160kg - PR
-
Pendlay Row
3x3 @ 120kg
-
T-Bar Row
2x12 @ 100kg (used 20kg plates)
-
Wide Grip Chins
2x10 @ Bw
-
Wide Grip Lat Pulldown
2x10 @ Pin #8
Had a pretty good session, reps were easy, had a couple of PR’s too. Feeling good about the 240kg in a few weeks.
Friday, 16 March, 2012
Coan Light Bench: Week 3
-
Bench Press
1x20 @ 20kg
1x10 @ 40kg
1x10 @ 60kg
1x3 @ 80kg - all reps paused
2x10 @ 90kg - last rep paused each time
-
Dumbbell Fly
2x8 @ 27.5kg 'bells
-
Dumbbell Bench Press
1x6 @ 42.5kg 'bells - PR
1x11 @ 35kg 'bells - PR
-
Tricep Pushdown
2x10 @ 180lb
1x10 @ 180lb, d/s to 140lb x8, d/s to 100lb x8, d/s to 80lb x12
-
Dumbbell Hammer Curl
2x10 @ 25kg 'bells
In4coanroutines. For real, I will most likely run some of his stuff after smolov at some point. Will be wanting to maintain my newfound squat whilst getting deadlift back to form and transorming bench. seemsEZ.jpeg
[quote]jake_j_m wrote:
In4coanroutines. For real, I will most likely run some of his stuff after smolov at some point. Will be wanting to maintain my newfound squat whilst getting deadlift back to form and transorming bench. seemsEZ.jpeg[/quote]
It’s a lot of fun as well as being a welcome change from the type of frequency and volume I’ve been doing recently.
Assuming this all goes to plan, it’ll put me at 200/162.5/240 which would be pretty solid I think.
Sunday, 18 March 2012
Coan Heavy Bench: Week 4
Warm up:
Lat and pec stretching, YTWs, facepull with external rotation, dislocates, pull aparts with internal and external rotation.
-
Bench Press
1x20 @ 20kg
1x8 @ 40kg
1x8 @ 60kg
1x8 @ 80kg
1x2 @ 100kg
belt and on
2x8 @ 115kg
-
Close Grip Bench
belt on
2x8 @ 100kg - Possible PR
-
Low Incline Bench
1x5 @ 20kg
1x3 @ 60kg
1x1 @ 80kg
belt on
2x8 @ 92.5kg - Possible PR
-
T-Bar Row
2x15 @ 90kg - Also a possible PR
-
Rope Pushdown
2x15 @ 110lbs
Notes:
Bench reps were all really easy. My wrist isn’t bothering me anymore, I was able to get through the session without having to wrap it up. Good day.
Well this log is quite the gem! I wish I had lurked in here sooner, ha-ha.
Awesome lifting stuffs.
[quote]SamMcLoughin wrote:
Assuming this all goes to plan, it’ll put me at 200/162.5/240 which would be pretty solid I think.[/quote]
That would be a sweet total. By the time I come around to a meet I’d be hoping to be able to aim for like 180/115/240 or so… but it really just depends how far away one is.
Monday, 19 March, 2012
Coan Squat: Week 4
Warm up:
Foam rolled everything
-
High Bar ATG Squat
1x8 @ 20kg
1x3 @ 60kg
1x3 @ 80kg
1x1 @ 100kg
1x1 @ 120kg
2x8 @ 135kg - PR
-
Leg Press
1x8 @ 120kg
1x6 @ 160kg
2x12 @ 225kg
-
Leg Extension
1x20 @ Pin #5
1x10 @ Pin #10
1x25 @ Pin #20
Drop set:
1x25 @ Pin #20
1x5 @ Pin #18
1x5 @ Pin #16
1x5 @ Pin #14
1x5 @ Pin #12
1x5 @ Pin #10
-
Unilateral Lying Leg Curl
2x10 @ Pin #6
-
Unilateral Seated Calf Raise
2x20 @ 40kg
6a) Ab Wheel
2x15 @ Bw
6b) Side Bends
2x10 each side @ 28kg
6c) Dip Bar Leg Raises
2x10 @ Bw
Notes:
Squat PRs and quintuple drop sets. Gains?
[quote]Spock81 wrote:
Well this log is quite the gem! I wish I had lurked in here sooner, ha-ha.
Awesome lifting stuffs. [/quote]
Thanks breh, you just missed out on my seven day a week, double Smolov thing.
[quote]jake_j_m wrote:
[quote]SamMcLoughin wrote:
Assuming this all goes to plan, it’ll put me at 200/162.5/240 which would be pretty solid I think.[/quote]
That would be a sweet total. By the time I come around to a meet I’d be hoping to be able to aim for like 180/115/240 or so… but it really just depends how far away one is. [/quote]
The bench would be touch and go, but I should be able to pause 140 easily by then. Coan/Phillipi could take you to 240kg from 220kg.
Nice work, especially on the deads. How do you like the Coan style training?
CS
[quote]CSEagles1694 wrote:
Nice work, especially on the deads. How do you like the Coan style training?
CS[/quote]
Thanks, I really like it actually. I used the bench cycle to get my first three plate bench a little over a year ago. I had a surgery shortly after that though, so I only hit three plates again this January, actually a year to the day after my first one. I’m also working back up to my all time deadlift PR again, though I’m much lighter than when I did it before.
The only things I didn’t like were the assistance on Coan/Phillipi, so I took the assistance Ed recommends in his DVD and put that in after speed pulls and added some upper back work on overhead press day. Ed does his overhead stuff seated and behind the neck, doesn’t he?
The only other complaint I would have is the mental aspect - I found that getting used to heavy weight again is a bit difficult on a program like this, but that’s all in my head.
Wednesday, 21 March, 2012
Coan Overhead Press: Week 5
Warm up:
Lat and pec stretching, band pull aparts w/internal and external rotation, face pull with external rotation, YTW’s
-
Overhead Press
1x10 @ 20kg
1x5 @ 40kg
1x3 @ 50kg
belt on
2x5 @ 62.5kg
-
Lateral Raises
3x12 @ 15kg 'bells
-
Front Raises
3x12 @ 10kg 'bells
4a) Bent Over Cable Laterals
2x12 @ 30lb
4b) Face Pulls
2x15 @ 90lb
4c) Band Pull Apart
2x12 @ mini band
4d) Dumbbell Shrug (no straps)
2x50 @ 50kg 'bells
Notes:
Pressing went better than I had anticipated, took a wider grip today with pinkies on the rings and it seemed to give me a bit more power out of the bottom.
Thursday, 22 March, 2012
Modified Coan/Phillipi: Week 6
07:30am-09:00am
Warm up:
Foam rolled everything.
-
Deadlift (no belt)
1x2 @ 70kg
1x2 @ 110kg
1x2 @ 150kg
1x1 @ 180kg
1x2 @ 205kg - Ties beltless PR
-
Speed Deadlift (no belt)
3x3 @ 167.5kg
-
Stiff Leg Deadlift (no belt, with straps)
2x9 @ 162.5kg - PR
-
Pendlay Row
3x3 @ 122.5kg - PR
-
T-Bar Row
2x12 @ 102.5kg
-
Wide Grip Chins
2x12 @ Bw
-
Wide Grip Lat Pulldown
2x12 @ Pin #8
Friday, 23 March, 2012
Ed Coan Bench Program: Week 5 - Light Day
-
Light Bench Press
1x20 @ 20kg
1x10 @ 40kg - last rep paused
1x10 @ 60kg - last rep paused
1x2 @ 80kg - both reps paused
2x10 @ 92.5kg - paused first and last reps on each set
-
Dumbbell Fly
2x9 @ 27.5kg 'bells - PR
-
Dumbbell Bench Press
1x7 @ 42.5kg 'bells - PR
1x12 @ 35kg 'bells - PR
-
Tricep Pushdown
2x12 @ 160lb
Drop set:
1x12 @ 160lb
1x8 @ 130lb
1x8 @ 100lb
1x12 @ 80lb
-
Dumbbell Hammer Curl
3x10 @ 25kg 'bells