Coan week 2
Warm up
510X1X2
415X8X3 speeds
Kroc RowsX2X20X120’s
Upright Rows 135X3X10
Stiff LegsX3X6X315
Pull ups and hang 2X5
Close Grip with chains
Warm up
275X1X2 paused chains
295X3X2 paused chains
drop set
275XX3 chains
225X8 chains
135X5 chains
Strict Press
warm up
135X1X8
195X1X5
225X1X2
Dips with chains (might be using them too much but they’re really awesome)
1X12
1X10drop a chain
1X5 drop a chain
1X3 no weight
FOOD.
Friday
1X20X325 squat widowmaker
really not as bad as I thought it would be
hit 405X4 in a very shaky display of pain about 8 minutes after when i could feel my knees and wrists again.
Monday
close grip
295X2X5
3 second pause
260X2X5
incline
250X2X5
Coan Bench week 7 Defeated No problem.
Modified Coan week 3
Deadlift
545X1X2
Speeds
455X6X3
Kroc RowsX1X20X120’s 1X23X120’s
Upright Rows 140X3X10
Stiff LegsX3X6X315
Pull ups and hang 2X5
Too little sleep, this workout fucking killed me
Going back to do a lab and replace the amount of my soul that died with food.
Thursday 9/16
Chain Bench
Warm up
135X6
225X5
225X1chainsX3
255X1X1chains
275X1X1chains
295X1X1chains
315X1X1chains really easy
275X1X5 chains
Military
135X1X8
185X1X4
205X1X4
Chain pushups on deep mats
1X12
1X dropset to murderous agony
started with a plate and 2 chainsX16
dropped a chainX7
dropped a chainX5
dropped the plateX19
felt deadX1
Great day.
Friday 9/17
Had to hurry from the gym to go home and get my laptop fixed
no fucking warm up because clearly small guys need to quarter squat 3 plates screaming at the top of their lungs for 6 sets. Cause you know bro the squats give you all the explosive power. There should be rites of challenge for the squat racks
High bar oly stance
225X1X8
315X1X5
365X1X1
405X1X8 felt awesome, think I am good for 10 in 2 weeks
set of high box jumps on the way out the door and drove back home
Close Grip Bench
135X1X8
225X1X8
275X1X3
295X1X1
315X2X3
Long pause close grip
275X2X3
Incline Bench
265X2X3
almost done with coan lets see how it finishes out.
Coan Deadlift week 5
585X1X2 tough but got it
480X4X3 “speeds”
Kroc Rows 120X2X12
1X16 1X15
Pull up hangs 2X3
Face pulls 100X3X8
Stiff Legs 135X3X10
Destroyed, today really kicked my ass but I got it done, 510X3X3 is going to feel so light next week.
Food.
Close Grip
135X1X10
225X1X6
275X1X3
295X1X1
320X2X3
Long Pause
280X2X3
Incline
275X2X2
Push ups on blase straps with chains
1X10
fucking dead. Macaroni and cheese, tuna, mayo hot sauce and awesome time.
Coan Week 5 (deload)
510X1X3
Speeds which were fucking fast
415X3X3
Kroc Rows
120’sX2X10, 1X23, 1X24
Fingertip pull ups and hangs
3X3
Face Pulls
40X12
100X10
110X10
Explosive high pulls
225X5X5
Lateral Raises
40’sX3X8
The kid I am running Coan with (who will hopefully pull 475 at the end) can’t seem to do too many direct trap work pulling motions and I can’t have him rack pull on the same day as Coan so I am adding in as much indirect trap work as possible and will be hitting snatch grip rack pulls post squatting on Friday again
Thursday
Close Grip with chains
135
135 chains
225 chains
275 chains
300 chains
325 chains 355 at top PR
Seated Dumbells 100’sX3X6
Friday memorial service
Saturday funeral
have to make up the squat day later.
Monday
Close Grip
45X1X10
135X1X10
225X1X5
275X1X3
295X1X1
315X1X1
335X2X2 PR!
3 second paused
295X2X2
Incline
285X1X2 PR!
295X1X1 PR!
Coan Week 6
Warm up
545X1X2 easy as sin
Speeds
455X3X3 fast
Kroc RowsX140’sXa shit ton
Face pulls 100X3X10
Fingertip pull ups 3X3
Upright RowsX3X8X155
Stiff LegsX3X5X315
felt like total shit but everything went well.
4 weeks til 640, I can’t see a problem developing.
Also I turn 21 on Thursday and am hoping to hit 335 30lbs of chains close grip for a nice birthday PR, normally I would pull a deadlift or a squat but I am sticking to my program and trying not to just max all the time. That shit is tempting sometimes.
Bench
135X1X8
135 chainsX1X8
225 chainsX1X5
275 chainsX1X1
315 chainsX1X1
335 chainsX1X1
Strict Standing Military Press
95X1X8
135X1X5
185X1X5
225X2X2
blast strap push ups with chains
drop set
murdered.
good day, 21st birthday is also today, celebrating tomorrow.
BEAR SPIRIT!
Squat day the day after my 21st.
Awful everything
Not even gonna write about it actually.
Monday
Weighed in at 248, apparently I am still dehydrated from Friday Night
Close Grip Bench
barX1X10
135X1X8
225X1X5
275X1X1
295X1X1
315X1X1
335X1X1
355X1X1 PR 107 over bodyweight.
Incline Dumbells (higher incline)
100’sX1X10
120’sX1X8 PR (technically)
Alternating Standing Military Behind the Neck Press
135X1X16 (8 each)
Yay, my shitty bench is coming up.
Coan Week 7
Deadlift
585X1X2
Speeds
480X3X3
T Bar Rows
300X3X6
T bar drop set
Had to leave early because of gym hours for fall break Hit the double very well though, next week is 610X1X2 which may or may not happen, excited to try for it.
MONDAY MONDAY MONDAY
CLOSE GRIP
315X1X5 and so fucking close to 6
Fucking awesome day
Hit the hooks on the 6th rep just before lockout, absolutely infuriating but still a PR.
Dead stop close grip bench with fat grips
2X1X295
Ring push ups
1X10
1X17
1X15
Awesome.
fucking J hooks