[quote]MaazerSmiit wrote:
8 sets of 3 on chins[/quote]
Dude that vid was awesome.
When you say Coan cycle, are you actually using the the percentages for the program? Or more so using like a 10RM, adding 5-10% every week, just removing a rep or two when need be?
I know CSEagles (used to train at Quads with Coan, has disappeared now, think he joined the army) said not to base it off percentages and just use weights that seem sensible, but the calculator has put out numbers that seem about right anyway. I can always adjust as I go on as well.
I think my true squat 10RM has probably been closer to 150kg in the past, but I’m out of practice on the squat so using lower numbers while I regain strength is fine by me - it all progresses to a decent end goal anyway (207.5kg).
Are you running an actual program at the moment?
Coan squat w2
Squat
60kg x 2 x 5
80kg x 3
100kg x 2
120kg x 2
132.5kg x 10
Belt on
132.5kg x 10 - paused second to last rep because all my weight shifted forwards for some reason. Had to regain my balance in the hole. Good sets here, both very strong despite that.
Pause squat - hanging chain weight
Belt off
117.5kg x 10
Belt on
120kg x 10
100kg of the weight was on the bar, the rest was made up by the chains and small plates hanging on them. Punishment for losing stability on the previous sets. Actually easier than these felt last week with straight weight, I even added an extra 2.5kg on the second set. Would probably be more difficult with a bigger percentage of weight hanging, but I’ll need to get stronger karabiners before trying that.
High bar squat
Belt off, shirt off (channeling my inner Jon North)
110kg x 11 - did an extra one by accident
110kg x 10 - all paused. PR.
Barbell cheat curls
45kg x a few of 10 - not that cheated yet
Chins
7 x 3 in 3 minutes - I’m liking the as many sets as possible in the space of a youtube video thing.
Odd sort of pain in my right tricep and posterior forearm today, I think I felt it trigger during the high bar squats yesterday and then made it worse by curling and doing chins. Family dog walk was pretty much the only activity I did today, considered some swings but didn’t want to irritate it more.
Pain is still there in the forearm today, did the minimum amount of weights work because supporting the hand in any way was irritating it.
Coan bench w2
Bench
Bar x some
40kg x 5
60kg x 4
75kg x 2
85kg x 2 x 10
Cgbp
75kg x 2 x 10
Push press
65kg x 2 x 10
5k run
Coan deadlift w1/2
Spent the morning shifting a load of timber and shovelling grain - expected to be done by the afternoon but boss found more to do. Did the pulls quickly on my lunch break, warmed up to the top sets with basically zero rest, just the time it took loading the plates.
Pulls
45kg x 5
65kg x 3
85kg x 2
105kg x 2
125kg x 1
145kg x 1
165kg x 1
Mixed grip
180kg x 8
Add straps and belt, actually took a rest period
190kg x 5 - one set from last week, one from this week because I skipped week one of the cycle for a deload.
On squats and pulls I’m going to try to keep the first set beltless for as far into the cycle as possible. I’m also going to use mixed grip on the first set of pulls before switching to straps so that I can practice the slightly different form.
Managed to pull something between my shoulder blades, then went back to work with it still sore. Moved a load more timber, got some blood through the sore bit and it started feeling better. Then something else pulled in my lower back.
Intended to get home and do at least some light squats to work on form, but pain was shooting through my back with even slight moves.
Rest day yesterday.
Coan press w2
Press
Bar x some
30kg x 5
40kg x 3
50kg x 2
52.5kg x 2 x 10 - 1 set PR
Bench - all paused
52.5kg x 15
60kg x 10
70kg x 10
80kg x 10
70kg x 12
60kg x 25 - tng
Benching all felt good, I’m leaving strength to spare and keeping form rock solid.
Ss/Pullaparts
6 x 30
Chain laterals, overhead extensions, and curls
5 rounds of 20-30 of each with 2.5kg of chain
I tried (and completely failed) a 40kg kettlebell snatch the other day - that was a hell of a lot harder that I expected!
EDIT: Enjoying your log btw, looks like things are going well :). When do you start back at uni?
Coan squat w3
Squat
60kg x 2 x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 8 - 2 rep beltless PR
Belt on
140kg x 8
Belt off
Pause squat - 100kg bar weight, the rest hanging chain weight
122.5kg x 8 - depth had to get cut short a bit because I’d set the chains too long and the weights were hitting the floor.
Belt stayed off 
122.5kg x 8
Stronger carabiners are on their way, going to push the percentage of hanging weight up - these are fun
High bar squat
115kg x 8
Start pausing
115kg x 8
Ring chins
4 x 3
Barbell cheat curls
60kg x 2 x 4 - so looking forward to justifying using one of the gym’s three oly bars for these
Barbell iso curl on pins
100kg (weight’s irrelevant really) x 3 x 10 seconds - lol
Good lifting, squats all feeling very strong, could probably have gone beltless the entire workout even though I had bad back pain just two days ago. Few days off now, heading off to my sister’s birthday, then getting settled back in at uni.
Cheers for checking in Furo. If it makes you feel any better I wouldn’t stand a chance at doing a turkish get up with it.
I’m moving into the house this weekend, stuff starts again on the 24th Are you an F1 now then? Still based in Manchester?
Haha thanks. Ah good stuff, enjoy second year! Yup F1 now, but I’ve moved back to Scotland.
Only just got wifi, bit of a back log
Coan bench w3
Bench
Bar x some
40kg x 5
60kg x 4
75kg x 2
87.5kg x 2 x 8
Cgbp
77.5kg x 2 x 8
Push press
67.5kg x 2 x 8
Db overhead extensions
30kg x 3 x 10
Ss/Upright Tate press
12.5s x 3 x 15 - need to focus on keeping the dbs close together
Chins
4 x 4 - consistent shitty form on the 4th reps
Coan deadlift w3
Pulls
70kg x 5 - 25kg plates whaaaaaat?
90kg x 2
110kg x 2
130kg x 2
150kg x 1
170kg x 1
185kg x 1 - DOH PR matched
Mixed grip
195kg x 5 - 10kg and 3 rep PR. I hate mixed grip. Like it feels secure enough, but it feels like my body is twisting. I dislike it enough to give hook grip a try.
Add straps and belt
195kg x 5 - paused last rep at knees
Front squats
Belt off
70kg x 8
85kg x 4 x 8 - last set paused. Can and will go heavier. Found it a bit hard to breathe on these, that’s unusual for me.
Stiff leg deadlift to shrugs
Hook grip with straps - call it thumb conditioning
85kg x 10
105kg x 10
125kg 8
Straps off, regular DOH
145kg x 2 - callus tore
145kg x 4 - literally couldn’t breathe.
Ss/Chins
4 x 3
I was really feeling gassed after the front squats. Bad night’s sleep in a tent, poor nutrition (burger king pre and post workout, don’t judge, just moved in and have no utilities yet), and I think the heat was a major factor - will definitely be wearing shorts and a lighter weight top if the gym’s gonna be as hot as it was today. Deads felt good though, will either have to cope with mixed grip or really start to get some practice in on hook grip.
Ab wheel
Some, but deep triceps soreness stopped me from really taxing the abs.
Coan press w3 - triceps not fully recovered from benching
Press
Bar x some
30kg x 5
40kg x 3
50kg x 2
55kg x 2 x 8 - good
Bench - all paused
40kg x 5
60kg x 10
70kg x 10
80kg x 10
80kg x 6 - triceps too sore
70kg x 15 - tng
Ss/Facepulls
20kg x 5 x 30
Heavy lateral swings
25s x 4 x 20
Ss/Strict laterals
10s x 4 x 12
Underhand seated cable row
70kg x 3 x 15 - super slow negatives
Ss/Rear delt iron cross
5s x 3 x 30 seconds
Seated hammer curls
12.5s x 2 x 15 - sloooow
Ss/Overhead high rope extensions
30kg x 15 - poor form, mainly balance
20kg x 15 - better, but not really sure about this exercise
Db curls
15s x 3 x 10
Ss/JM pushups (pushups with tucked elbows, hands to shoulders, like a JM press)
10, 15, 10
Laterals, curls, overhead extensions
5kg x 3 x 20, 30, 40
Such arm volume.
Very pump.
So self mirin.
Wow.
Coan squat w4
Squat
60kg x 2 x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 1
145kg x 8 - 5kg beltless PR
Belt on
145kg x 8
Belt off
Pause squat - 100kg bar weight, the rest hanging chain weight
130kg x 8
Belt on
130kg x 8
High bar squat
Belt off
120kg x 8
Start pausing
120kg x 8 - good long pauses
Chins
4 x 3
Barbell cheat curls
60kg x 4 x 5
Leg extensions
105kg x 3 x 15
Ss/Leg press
145kg x 15,20,25
Coan bench w4
Bench
Bar x some
40kg x 5
60kg x 3
75kg x 2
85kg x 1
90kg x 2 x 8 - this was actually meant to be 92.5kg, but I forgot the right weight and low balled it. Gym was closing so I was in a rush, and it was a different gym to usual because the normal one was already closed, so I had a lower and wider bench. End result was everything today felt a bit harder than it should’ve. I’m going to keep the bench weights 2.5kg lower than they should be for next week as well, see if I feel stronger then, and reevaluate.
Cgbp
80kg x 2 x 8
Push press
70kg x 2 x 8
Db overhead extensions
30kg x 3 x 10
Ss/Upright Tate press
10s x 3 x 15
Ss/Chins
3 x 5
Coan deadlift w4
Pulls
Hook grip with taped thumbs
70kg x 5
90kg x 2
110kg x 2
130kg x 2
150kg x 1
170kg x 1
185kg x 1
197.5kg x 5 - better than I expected hook grip to feel. Limiting factor here was a combination of the grip’s security (just needs practice, more chalk, and less tape) and the pain tolerance.
Add straps and belt
197.5kg x 5 - easy
Deadlift style leg press (rack was busy)
175g x 8
195kg x 4 x 5
Stiff leg deadlift to shrugs
DOH
110kg x 10
130kg 10
150kg x 8 - used 10kg more than I expected to because I forgot the 25s were on the bar.
Ss/Chins
3 x 4
Db row
25kg x 3 x 15 - strict
40kg x 25/arm
Hanging leg raises
3 x 5
[quote]MaazerSmiit wrote:
I know CSEagles (used to train at Quads with Coan, has disappeared now, think he joined the army) said not to base it off percentages and just use weights that seem sensible, but the calculator has put out numbers that seem about right anyway. I can always adjust as I go on as well.
I think my true squat 10RM has probably been closer to 150kg in the past, but I’m out of practice on the squat so using lower numbers while I regain strength is fine by me - it all progresses to a decent end goal anyway (207.5kg).
Are you running an actual program at the moment?[/quote]
Sorry so late to responding to this, I’ve been pretty busy as of late.
Yeah I’m working with Stronghold off of here. He has me doing something similar to the Cube method and 5/3/1 kind of, with only hitting bodyparts 1x a week, which is new for me.
I’m like the Coan set-up you’ve been doing so far, definitely one of my favorite ways to train
Yeah, so long as you get the numbers right it works I always feel beat up at the end of the cycle though
Coan press w4
Press
Bar x some
30kg x 5
40kg x 3
50kg x 2
57.5kg x 2 x 8 - 1 set PR
Bench - all paused
40kg x 5
60kg x 10
70kg x 10
80kg x 10
80kg x 10
70kg x 18 - tng
Ss/Facepulls
20kg x 5 x 30
Strict laterals
10s x 4 x 15
Chins
3 x 3
Ss/Rear delt iron cross
5s x 3 x 30 seconds
Seated hammer curls
12.5s x 2 x 15 - sloooow
Ss/Overhead high rope extensions
25kg x 2 x 15
Db curls
15s x 3 x 10
Ss/Rope pushdowns
50kg x 3 x 15
You’ve made some really good hook grip progress. Props to sticking with that.
Thanks Csulli I was quite surprised I could even get a single rep. It’ll be interesting to see if my thumbs can hold up to 500 lbs
Bw has dropped from 103kg to 97kg since coming back to uni a week and a half ago. Casual stone’s weight loss. Squats felt a bit harder than they should have, but I attribute that more to the general aches and pains of freshers week than the weight loss, especially as a lot of that weight is going to be water.
Coan squat w5
Squat
Bar x some
60kg x 2 x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 1
152.5kg x 5
Belt on
152.5kg x 5
Belt off
Pause squat - 100kg bar weight, the rest hanging chain weight
135kg x 5
135kg x 5
High bar squat
125kg x 5
Start pausing
125kg x 5
Lots of beltless work today
Partial pin squats (probably about 10 inches ROM at most) - wasn’t happy with how heavy 152.5kg felt on my back
140kg
160kg
180kg
Belt on
200kg
220kg
240kg - that’s quite heavy
Chins
4 x 4
Running - this shit is boring
Coan bench w5
Bench
Bar x some
40kg x 5
60kg x 3
75kg x 2
85kg x 1
92.5kg x 5
95kg x 2 x 5 - did the one set at 92.5kg as planned after last week felt hard, felt easy enough for me to add the extra weight and do both sets at 95kg
Cgbp
82.5kg x 2 x 5
Push press
72.5kg x 2 x 5
Peak hold cable fly iso
20kg x 30s
30kg x 3 x 30s
Ss/Deficit pushups
4 x 10
Db overhead extensions
30kg x 3 x 12
Ss/Upright Tate press
10s x 3 x 15
Ss/Chins
5,5,4 - last set pronated grip
I spent most of yesterday horizontal with severe man flu, and still felt rough today. I got myself completely loaded with caffeine and sugar, walked down to the gym, and it was closed. My body was screaming at me to take a rest day and let a ton of aches and pains disappear, along with the left over man flu, but I got the idea into my head that if I could walk to the gym on the other campus, while feeling as crap as I did, then I’d have achieved something. Or something like that.
Turns out the gym at the main campus has 4 squat racks, 6 platforms, a GHR, various hammer strength machines, dumbbells up to 60kg, trap bars, a swiss bar, and every other barbell is a Texas power bar. Will be making the effort to get there for every session involving the big 3 from now on.
Coan deadlift w5
Pulls
Hook grip no tape
60kg x 3
80kg x 2
100kg x 2
120kg x 2
140kg x 1
160kg x 1
180kg x 1
200kg x 5 - beltless PR, and insane hook grip PR
Add straps and belt
200kg x 5 - easy
Pleased with the pulls, especially on the grip.Texas bars have awesome knurling.
Front squat
Bar x some
60kg x 5
80kg x 3
100kg x 3 x 5 - paused
Belt on, stop pausing
100kg x 10 - default PR because I can’t remember my best at this weight. 11 was there.
Back extensions
4 x 20
Ss/Chins
4 x 4 - last set pronated
Ss/Shrugs
Straps
180kg x 4 x 5
I was surprised at how hard it was shrugging 4 plates when I can pull around 5, don’t know if my traps are weak or if that’s the right kind of ratio to have. Strict shrugs, but on the last set I let my upper back round and something between my shoulder blades pulled (again). Stupid mistake on my part, and meant I couldn’t do rows, but I could give the GHR a go.
GHR
Like 5 sets of 3, these got easier as I did more of them and my hamstrings stopped cramping. Looking forward to doing more of these.