[quote]jake_j_m wrote:
Just read through your progress, great work Adam! That squat PR was insane. I’d like to join the “strong british guys on T-Nation” group eventually! [/quote]
Thanks jake! I can’t wait to join that group too! 
Thanks for taking the time to read all the crap I write too haha
[quote]Adam-F wrote:
[quote]jake_j_m wrote:
Just read through your progress, great work Adam! That squat PR was insane. I’d like to join the “strong british guys on T-Nation” group eventually! [/quote]
Thanks jake! I can’t wait to join that group too!
Thanks for taking the time to read all the crap I write too haha
[/quote]
Haha, your well on your way! No worries, it’s good to read the occasional log done in glorious kilograms afterall
Week 1; session 3
foam roll x 5 mins
Box squats:
1" below parallel
70kg x 3
120kg x 2
140kg x 2
165kg x 2 (x3)
155kg x 2 (x3)
Deficit pulls:
3" deficit
100kg x 3 (x2)
155kg x 3 (x2)
165kg x 3 (x2)
145kg x 3 (x2)
Speed pulls:
160kg x 1 (x5)
Pull ups:
BW x 5 (x4)
Under hand rows:
80kg x 8 (x3)
BOR:
85kg x 5 (x4)
Shrugs:
135kg x 16 (x3)
GMs / Spread eagle sit ups:
30kg x 15 / 5kg x 8 (x3)
Comments
Hardest. Session. Ever.
The box squats took a little getting used to - I think the 165 was a tad ambitious, got 3 sets before form was off - dropped to 155 and it was much more comfortable.
Pulls were good…The pull ups were interesting haha improvised and did this on the underside of a set of stairs - my grip gave out after 4 sets! Everything else was getting more and more difficult due to fatigue, shrugs were surprisingly hard. Vids to follow…
It looks like he took it easy on you, lol. Good job making it through everything. Assuming he ramps up the volume and/or intensity like he did with me, just wait until week 3. Then you’ll be doing a little bit of work.
oh joy. I cant wait for that…not sure what it was, the weights weren’t a massive issue - guess it’s just an accumulation of the new style of training etc…one session left to end the week!
Box squat - 165kg:
Box squat - 155kg:
Deficit pull - 165kg:
[quote]Adam-F wrote:
oh joy. I cant wait for that…not sure what it was, the weights weren’t a massive issue - guess it’s just an accumulation of the new style of training etc…one session left to end the week![/quote]
You are probably rep deficient like I was. You’ll get acclimated soon enough.
most horrific doms ever.
FML, can’t even post video’s and gif’s properly 
lol doms ftw
The Coan deadlift routine is a man maker of a program I’ve gotten 25-40lbs from it every time and it works hell on earth pinpointed on your hands the first time. If your hands get bruises don’t be concerned, that will go away before the next week. It’s fun to take a picture of your back before you start and then snap a pic after your last day because it is not the same back you started with. Also eat everything you can find, directly post coan even slugging down a shake can be tough you just want to flop into bed and go to sleep and it’s tough to get your last few meals on deadlift day with that lack of appetite. At least that was my experience.
It does get easier the second time even though the weights are heavier, 8X3 speeds after a heavy double and before the circuit is more taxing the second week than it looks on paper and weeks 7 and 8 both beat you into a stronger version of yourself pretty harshly. Post when you start the Coan man, I know you can do it and it will make your deadlift a whole new monster.
Week 1; session 4
warm up x 5 mins
Bench:
60kg x 5
80kg x 5
100kg x 5
CGBP - 3 board
100kg x 5
100kg x 5
Seated Military press:
Press to the head
55kg x 10 (x2)
Dicks press:
50kg x 10 (x3)
Combination of shoulder rehab, press downs, leg raises…
Comments
Fairly easy session tonight considering the last one! The dicks’ press absolutely ruined my elbows…they are sore as hell now, not sure whats going on with those…suck it and see.
Week 1 down, bloody hard haha
Dixie - true dat!
Bear - Sounds splendid, it shall be added to my to do list!
If the presses bother your elbows, let Josh know and he’ll switch them out for something else. He had to do the the same for me with flyes at one point.
Already have done my man, it was just those dicks presses - they fuckin ruined my elbows!!! weird movement too!
[quote]Adam-F wrote:
Already have done my man, it was just those dicks presses - they fuckin ruined my elbows!!! weird movement too![/quote]
I’m definitely not a fan of them either. What made it worse was they came at the end of bench day - right before planks. The temptation was always there to skip the damn things.
Yeah, they came after bench day - then after close grip presses, over head pressing…not cool! Difficult first week - apart from today, that wasn’t too bad!
Bring on week 3…honest haha
Routine sounds intense ! Definitely like the setup on box squat/deadlift day- if my main training goal was strength I feel like I’d be doing something similar. Good work, I’ll be trying my best to catch up my bench/squat asap even without training for strength - but you working with someone will make it tough! Should make good increases.
we’ll see jake…we’ll see
What’s a Dicks press? All you guys following programmes written by Josh make me feel farking lazy!
Although the Coan deadlift routine sounds like tremendous fun… Might have to give that a go after my next meet.