Coan deadlift week 4 feeling strong

yea lets dos its

Deadlift

135x5
225x5
315x2
365x2
405x2
455x2
495x2 felt pretty easy and strong

"speed" deadlifts

405 3x3 strong and fast


SLDL's i did this how deadlift doug carrol told me to so I lowered the weight this FRIED my low back and hamstrings! Thanks Doug much better way.

225 3x8

skipped the rows and stuff as I have a bit of joint pain

airdyne sprints 30 seconds 1 minute rest I had the thing maxed out did 5 rounds it was AWFUL

Log Press pink belt power

Got home and instantly got a splitting headache great way to start a workout

warm ups felt awful but looking at the tape were explosive and solid. Don't always trust your mind!

Log press

95x..........
145x5
195x3
225x3
255x4 PR+15lbs

I love how as I get stronger my technique gets worse. As long as the weight goes up

http://www.youtube.com/watch?v=qyzdn7x9DnE&feature=youtu.be

Axle Strict Press

173x3
183x8 PR+1 rep I had 10 I felt strong on the 5th rep I lowered it way out in front of me

circuit of

Axle press

123 3x10

side raises 3x10

bb front raise 3x10

reverse ring flies 3x10

grass fed tri tip

DONE

Max effort front squats

Seemed like a fun idea

Front squat

135x5
225x3
275x3
315x1
365x1
405x1
455xf lol I got folded over hard, I know my legs got the strength damn that felt heavy upper back/core needs stronger
315x3

750lb tire x10 flips

little bit of airdyne work

nice easy day still happy with a pretty easy 405 since I weigh 13lbs less than I did last time.

CG bench and all that other jazz

got 2 hours of sleep ate a silly amount for second breakfast but not much the rest of the day, took an extra pre workout pill as I knew I was tired later saw it had DMMA and other crap, I felt so off. Almost high

Interesting feeling

Close Grip Bench

135x5
135x5
185x5
225x5
250x8 PR+5lbs pretty easy on a perfect day I had 10 no problems

Incline DB Bench

85s 3x8

Incline db fly

abort pec tie in didn't feel to hot

db side raises

3x8

bb front raises

3x8

db curls

3x8

Tricep pressdowns with band

2x15

bb curls

2x15

week 3 of coan DL

Fun day, added a bit more carbs/food pre workout i just wasn't taking enough in. weight back down to 193 also

Deadlift

135x5
225x5
315x3
365x2
405x2
465x2

Speed deadlifts

385 3x3

circuit all 3x8 90 seconds between exercises 180 seconds between circuits

3x8

SLDL 315

BO BB Row 225

chin ups

Good mornings

http://www.youtube.com/watch?v=dnQgIIG0txw&feature=youtu.be

Press stuff over my head / damn bro you need a hair cut

Went to a comedy show Sunday night, Love live stand up good times.......... I of course ate nachos/other carby fried goodnees and even had a bit of alcohol! I of course made all my meals for Monday before I left since I would be getting home late and of course my employer doesn't give two shits about George Washington. of course I am sitting in my office (its off the main office) no one else is there I go to leave at 3:30 and the whole yard is locked and everyone else already went home early! I sure would have liked to have known.  Oh well I got stuff to press over my head homies!

Log Clean&Press
95xsome
145x5
185x5
210x5
240x5 PR+5lbs
185x5 1motioned, need to work on this more

Axle strict Press

143x5
173x10 PR I want to strict press my bodyweight x10 somedays only 20lbs to go.......

Circus db

130x3 PR+1 rep but they were sloppy as hell, staying t this weight and putting in more work

Circuit all 3x8

db OH press 75s

lat raises

BB front raises

reverse ring flies

and I'm out!

Californias Strongest Man training 4 weeks out

Woke up and ate some damn oatmeal with damn peanut butter in it

drank two cups of green tea Followed by

a Rockstar Xdurance

aaanndd finally 2 scoops of Max Force. Yup time to go

Front squat

135x5
235x3
275x3
300x9 PR+15lbs

http://www.youtube.com/watch?v=B0D1Nwcfc64&feature=youtu.be

Wasn't to hard till I racked the thing

sitting around for 10+ minutes watching others lift while I got to feeling normal again

Yoke 60ft

up to 550x2 fast fast fast felt like a feather on my back

Keg toss
2 sets of 2 with the little kegs, my 2nd throw on my 2nd run man i nailed that thing it FLEW probably a good 5' over the 20' tall branch I didn't need to look back for that one. The big keg is frustrating me I am so damn short and stumpy i can't get any good drive with it, I have to stand so damn far apart and if I dip a little bit the keg hits the ground. I was thinking just do the first 4 fast but you know screw that. Next week I am tossing the big keg till I find something that works

Stones to 48"

series

230,250,280 real fast and easy


http://www.youtube.com/watch?v=yjVxI5px5Vk&feature=youtu.be


tried to tug on my 350+ stone i got air under it but it is so chalky/dusty I had no grip. I need to seal that damn thing and load it.

250x5 1 motion

good day overall felt kinda ran down my piss afterwards was the color of orange crush I thought I was dying for a second till I remembered i started taking new supps lol

bench PR weight down lifts up

BW 192

Close Grip Bench

135x5
135x5
185x3
225x3
245x3
275x5 PR+1 rep happy with that, should have had 6
Sling Shot Bench
275x12 PR

http://www.youtube.com/watch?v=-kIqb5tpLJc&feature=youtu.be



Incline DB flies
50s 3x8

circuit of

band face pulls

3x15

Band tri pushdowns

3x15

Db curls

3x8

Band ab pulldowns

3x10


very little rest

Deadlifts week 2, hey warm up dummy

Felt ready to go, kind of rushed my usual warm up/stretching crap and worked didn't rest much through my warm up sets dumb.....

Deadlift

135x5
225x5
315x3
365x2
405x2
435x2

CRAP lift!  my low back seized up on the 2nd rep, I decided on deadlift I will do 5 sets with 135 if I have to before my deadlift clicks again, I think it takes me a little time to loosen up everything and get the grove so I pull right. I didn't and went back to my old dumb form and payed for it, the lift was slow and painful.

Speed deads

355 8x3

and again midway through it clicks again and I pull solid easy FAST efficient deads.  my low back still felt like crap so I called it a day took a hot bath, layed down, Going to start taking some Ibuprofen and dmso till its better haha.  Thinking about going back to 3 days a week again 

Over head presses

BW 193
Log Press

95xsome
145x5
185x3
235x1
260x2 PR+1 rep
basically push pressed

Strict press (bar)
135x3
155x3
175x3
195x3

Circus db

130 2x2 PR

shoulder circuit

db lateral raises

bb front raises

reverse ring flies

3x8 no rest between nothing

Massive pump brah

10 minutes on air dyne

Decent day log felt a little off wore belt to high and had an AWFUL clean I really wanted 3 but whatcha gonna do! circus db felt much better even with fatigued shoulders.

Californias Strongest Man training 5 weeks out

After walking up at 5:30 everyday walking up 8 is heaven!

2 scoops maxforce check!
stretchy pants check!
Jew Fro check!
lets lift heavy stuff OK
http://www.youtube.com/watch?v=CrduW9tn7_s&feature=youtu.be

Front squats

135x5
185x3
225x3
255x3
belt up
270x3
285x9 thought I did 8 should have done 10 PR+15lbs and +1rep

farmers pick/hold
130
180
270
320x grip slipped at the top x2
270x29 seconds, not bad

Stones to 49" with Spartan Stone Sleeves!

230x2
250x1
280x1
315x6 fails getting it into my lap haha GLUED to the stone these sleeves are badass
315x1 got it! pr+15lbs I was so damn slow on the load from all the fails.
280x1

These sleeves are worth every penny I've always had problems gripping stones and them sliding, I now can just slap the sides and am good to go.  Also cut clean up time down big time. They were easy to put on, I could have easily done it by myself but really able to get them on tight with someone else.

Also check out my buddys company on facebook Go Hard Nutrition https://www.facebook.com/profile.php?id=100002734087154 their whey isolate tastes great and is some of the highest quality protein I've ever tried

CG Bench AKA guido day

You know this day is fun and we all have one!

BW 195

Close grip bench

135x5
135x5
185x3
205x3
235x3
260x6 PR+5lbs and +1 rep previous pr was 255x5 It wasn't to hard either
Add slingshot
260x8

Incline db flies

55s 3x8

Hammer curls 85s 2x6
45s 2x12

tricep pushdowns with average band

3x15

abz

10 minutes on airdyne

Coan/Phillipi Deadlift week 1

Doing this again I love this routine it works for me, I might only do the first 4 weeks and repeat as I have a comp coming up using current max as 495 and projected max 545

Deadlifts

up to 410x2

Speed deadlifts

325 8x3 90 second rest

really got my form figured out half way through these Deadlift Doug Carroll would be proud all the stuff he has told me finally clicked!

Circuit 90 second rest between exercises 120 second rest between sets

Stiff leg deadlifts

315 3x8

Bent Over BB Rows

225 3x8

Chin ups

3x8

Good mornings

185 3x8

fun times

Log presses from yesterday

Got a late start, but got my spud deadlifting belt and other good stuff.

Log Clean & Press

95x5
145x5
195x3
225x3
250x3 ties pr this was much easier though and I am 10lbs lighter. Had an awful setup and didn't get full leg drive either

I liked pressing with the spud belt felt more stable of course its just small enough to work fully tight with a rehband soft belt underneath?! I'm getting so skinny I guess I need a medium? Thats just sad...

circus db

120 for 3 singles

I hate this thing, keep working it

strict press
up to 185x5 fairly easy

front raises

side raises

bent over rear delt raises

10 minutes airdyne 3krpm awful

bw 195

Californias Strongest man Training 6 weeks out

Great day slept in took my vitamins ate a grapefruit lets go!

Front squats

135x5
235x5
255x5
270x8 easy stuff

Yoke 60ft
330x2
pick with 540
610x1 22 seconds slow but still a pr on my worst event

ghetto hillbilly truck pull setup
70ft pulling a prowler uphill in dirt/gravel with a lead rope lol
brutal arm pump....

keg toss for 3 sets of 2 over a tall branch more hillbilly training

keg load over 49" bar

250x12 fun times

http://www.youtube.com/watch?v=Nc1KQ5gKufk&feature=youtu.be

Upper body super pump brah

Nothing helps a real stressful day at work like getting that pump on BRO

Close grip bench

135x5
185x5
215x5
245x8 PR+10lbs had awful setup feet slipped reset on rep 3 had an easy 10 with solid setup

Meathead cardio

Just enough rest to switch the weights on my powerblock dbs

Incline db bench
Incline db flies
Incline db rows

5x10 on all

BB curls

3x8

Band face pulls

3x12

10 minutes 2krpm on the airdyne

buffalo burger and veggies

now to wake up at 5:45 yay me