My current goal is a 500 lb deadlift. I am at 460 as of 2/24/10. Im starting the Coan Phillipi program with some tweaks of my own.
Im currently 6 foot 195 lbs. I take creatine, Flameout, Rez-V, and Surge on occasion, as well as whey protein. I will be starting Surge Recovery soon.
I started the new routine on 3/2/10 and went as follows. I start all deadlift and squat training with 10 minutes of light cardio, then 10-15 minutes of foam rolling and dynamic stretching and glute activation exercises.
Deadlift {75%}
135-5
225-3
275-3
325-1
375-2 Went up easy
Speed Deadlifts {60%}
300-3 reps-8 sets 60-90 second rest periods
Circuit
SLD-275-8-2 supposed to do one more set but wimped out
Pendlay Rows-165-8-3
Chin Ups-8-3
I skipped the Arched backed good mornings as I need to learn the movement having never done them. I will put some time into it this week, starting light and focusing on form.
Not used to that kind of Deadlift volume. But over all had a great work out.
Im typing this the day after and I have significant soreness in my hammies.
The 500lb Dead attempt will be done on my birthday, May 11th.
Presses off pins (2 inches off chest, medium grip)
115-8
135-8
155-6
I am new to this movement. Needs work.
Incline Dumbbell Presses
75-8
80-6
80-4
My Bench needs work. However my main focus is on my Deadlift. After I reach my Deadlift goal I will then switch more of my focus to my bench, for a goal of 315 by July or perhaps sooner.
Box Squat (15 inch)
135-5
225-5
275-3
315-3
365-1
395-1 Little bit of a grind, but not bad
225-8
Spud ab pull downs
4 sets 6-10 reps 90-120lb
The day before…
Bent over rows off pins
135-8
155-8
185-8
205-6
Pull Ups (neutral Grip)
3 body weight
3 with 40lb
3 with 50lb
3 with 60lb
8 body weight
One set of Kroc rows, 85lbs 10 reps each side
I have had signs of over training this week, specifically after the deadlift routine. So I have taken the volume and intensity down on other lifts. Trouble sleeping and lack of motivation were the symptoms.
Just started Surge Recovery after the squat work out. Great tasting stuff.
Speed Deadlifts (65%)
335-3-8 60-90-second rest periods. Suprisingly easy
RDL
225-8-3
In and out. Good training. Saving Back work for later in the week.
Pull Ups (Neutral Grip)
Body weight-5
45lb-5
45-5
45-5
Pendlay Rows
135-8
185-8-3
Not the greatest training ever…wasn’t mentally all there…but good enough.
Overhead presses Monday.
Ive gained some weight. I am currently at 200.5 lb. Eating more good fats. Flame out, nuts, almonds, avocados,grass fed beef, salmon etc…Its helping. Good fat…is good.
Got sick for over three weeks. Finally got better and get a pinch nerve in my neck my first day back to training while benching. Was so pissed off I finished my training for the day anyway…bad idea.
Training for the past week went as follows.
4/8
Bench (Switched permanently to medium grip for all benching)
45-8
135-5
155-5
165-5
185-8
I hate benching for the record
Dumbbell Incline press
70-8
70-8
70-6
70-5
Triceps Extensions Standing
105-8
125-6
125-5
Im going to start doing more triceps work as Im switching to a more narrow grip to protect my shoulders in the long haul. Have lost a bit of power due to the grip change.
Still sticking with the Coan Deadlift program…kind of.
Hitting 15 reps for the pull ups felt good…didnt know I had it in me, let alone after my deadlift routine.
Quick training session. I really need to get in a routine and stick to it to make the strength gains I am after. Life often has other ideas. If I make the 500 Dead May 11th it will be from mental strength more so than physical.
[quote]Alpha wrote:
Man, I think you will get it on will alone man…Have you been working much on your technique or just trying to pull more weight each week?[/quote]
I try to work on technique every dead session…especially on my speed deads. Im uping the weight every week come hell or high water. Im not going to be dumb enough to not have a deload week…but I have missed so many days I dont feel its necessary at this point…although I want to wait until after May 11th to do so. Im hoping your right…If there is a will there is a way as they say. Thanks for the encouragement
Bench(yuck)
45-10
145-5
160-5
170-5
180-5
190-5
205-6
My technique is improving. I will be prioritizing my bench after I hit my 500 Deadlift. My goal is a 315 bench by August.
Squats
135-5
185-5
225-5
245-5
275-3
295-3
315-2
My lower back was still fried from Deads a few days ago…along with the fact that I haven’t done regular squats in a while made for low numbers. My squat needs work. Once I get the technique down Im sure the poundage will go up.
Leg Press
200-10
400-10
600-10
800-7
First time doing these in years. Sore today. My back was burnt out so I figured I would salvage some leg training with some leg presses. Good supplemental work. Definitely not a core lift…but I think there underestimated for supplemental work…as long as you go knees to chest with the seat all the way back on every rep your quads hams and glutes get pounded.