I’ve decided to start the Coan DL program in pursuit of the elusive 405. I hit 390 well over 6 months ago but haven’t budged from that. I’ve been doing the WS4SB program since April and have made good gains on most of the supplemental lifts but not on the big 3. I followed along as Modi attempted it and will be implementing a lot of his advice.
I’m going conservative on this – trying to improve from 390 to 425. I won’t be doing squats at all during this time. I plan to do just maintenance on the bench and all other lifts. One reason - Modi’s results. #2 - I have several goals and I think I’ve gotten distracted trying to pursue them all at once. I’m going to focus on improving my DL and DL only.
I plan to do Coan on Mondays. I also plan to lift twice more per week - either W or Th, and Sat. Fridays I have softball (3 weeks left). I’m not sure exactly what I’ll do for the other 2 workouts. I’m thinking of continuing the WS4SB upper workouts but removing any back exercises from them. I’m also not sure if I’ll remove the max effort upper lift or just do maintenance w/ it.
Did all w/o gloves. I’ve been trying to improve my grip and have slowly been phasing out glove usage.
DL - 135x10, 225x5, 275x2, 320x2. Felt good, some work but went up smoothly. Especially pleased that I did double overhand on the 275 and the bar stayed tight in my hands.
Speed DL w/ 255 - Not exactly fast, but got them all.
RDL - got lots of good pointers from Modi on these. Did 205. PR on these is 245x10.
Rows - 115. I had started to tank on these in WS4SB, peaking out at 145x10. Felt easy. May bump up 10 lbs.
GM - Ugh. Attempted 1 @ 185 and realized I wouldn’t get the 3x8. Dropped it to 165 and ground these out. My PR on these is 255, so I’m really taking it “easy”.
Based on how my low back feels today, I may drop the GM even further to 135. I’m definitely getting a ton of low back work on this plan.
See, that’s what really upsets me. I have done 3x5 with 250 on barbell row, but do I have a large deadlift. No. Then I see what you’re using on the GM’s - I use a measly 75 lbs. That could explain a lot of things.
Enough of my complaining, nice job. I didn’t find the singles too difficult either. The speed work felt pretty speedy for me. The 275 didn’t from last week didn’t feel difficult either. Enough of my rambling.
My lower back and hamstrings have been hammered on this program - which is most likely what I need.
Thanks. Your bb row blows mine out of the water, so I guess we’re even?
I’ve long tried to figure out what my weakness is and why I can’t crack 400. My first thought was my grip, so I’ve done a lot of farmer’s walks and db rows to address that. Now, I’m not really sure. I guess my lower back is strong enough. Maybe it’s my lats now.
I think week 4 will give me a big clue when I have to attempt 385x2. I’ve only gotten it as a single and that’s with the bar moving around almost as soon as it’s off the ground.
My grip is a real weak link as well. Had to use straps for the 2x345. Oh well. The most I have ever done was 4x375 about 4-6 weeks ago. Wow was that heavy. Felt like my eyes were going to pop out.
DB bench - 50x10,65x5,80x1,70x10x10x8. Not too bad. Hadn’t done these in a couple months. PR is 90. Except for the last couple reps, all went up smoothly.
DB overhead press - 40x8x8x7. SUCKED. Last did o/h pressing 4 months ago, so hopefully that explains why this blew chunks. Tried 60’s and only got 1-2 struggling reps. PR w/ barbell is 130, so this is WAY off IMO.
DB farmer’s walks - 110x2 roundtrips.
Took a couple measurements tonight.
Weight 176. Waist 34.5". Stomach 37". I’ve packed on the pudge. The last one increased 1.25" since last month. Too many desserts.
[quote]TheDudeAbides wrote:
Modi wrote:
If there are enough people doing this program, I think you should all post in the same thread and help each other out.
Not a bad idea, considering all of us are starting at the same weight with the same ending weight.[/quote]
Sounds pretty good to me too. We can start a common Coan thread in the forum.
I realize now that I did the program WAY early in my strength career but it took me from 275 to 340. I didn’t need to use mixed grip until that last single with 340.
I did the program on Tuesday and squatted on Saturday and it was fine, but your experience may differ. I also replaced the pulldowns with chinups.
The assistance work wasn’t very vital to the program IME but it can’t hurt to push it.
[quote]Phydeaux wrote:
Thanks. Your bb row blows mine out of the water, so I guess we’re even?
I’ve long tried to figure out what my weakness is and why I can’t crack 400. My first thought was my grip, so I’ve done a lot of farmer’s walks and db rows to address that. Now, I’m not really sure. I guess my lower back is strong enough. Maybe it’s my lats now.
I think week 4 will give me a big clue when I have to attempt 385x2. I’ve only gotten it as a single and that’s with the bar moving around almost as soon as it’s off the ground.
[/quote]
If you think it’s your upper back that’s limiting you, maybe throw in some Zerchers or SSB for accessory work (5 reps or so, for 3-5 sets) on your other lower body day (assuming you have one).
Zerchers from lower pins are painful on the arms, but they build some wicked strength and actually teach you proper form–i.e. finish with the hips. Plus, the C-P program will really build up your lower back strength so if it is weakness, it won’t be for much longer.
I just wanted to remind you guys that when you get to week 5, you should only be doing one set of 3 reps @ 80%. The 3x3 that is listed in most programs is a misprint.
[quote]Modi wrote:
I just wanted to remind you guys that when you get to week 5, you should only be doing one set of 3 reps @ 80%. The 3x3 that is listed in most programs is a misprint.[/quote]
That is one major point I got from your log. It looks so out of place in the programming.
[quote]novaeer wrote:
If you think it’s your upper back that’s limiting you, maybe throw in some Zerchers or SSB for accessory work (5 reps or so, for 3-5 sets) on your other lower body day (assuming you have one).
Zerchers from lower pins are painful on the arms, but they build some wicked strength and actually teach you proper form–i.e. finish with the hips. Plus, the C-P program will really build up your lower back strength so if it is weakness, it won’t be for much longer.[/quote]
[quote]Phydeaux wrote:
novaeer wrote:
If you think it’s your upper back that’s limiting you, maybe throw in some Zerchers or SSB for accessory work (5 reps or so, for 3-5 sets) on your other lower body day (assuming you have one).
Zerchers from lower pins are painful on the arms, but they build some wicked strength and actually teach you proper form–i.e. finish with the hips. Plus, the C-P program will really build up your lower back strength so if it is weakness, it won’t be for much longer.
