26/02/14 COAN
Deadlift
60
100
120
140
170
192.5 x 2
Speed Deadlift
157.5KG x 3, x 3, x 3
Power Shrug - sort of...
140KG x 5, x 5, x 5
SG-RDL /60s/ BOR
100KG x 5/5, 5/5, 5/5
Good Mornings
60KG x 5, x 5, x 5
CG Pull Down
Some x 5, x 5, x 5
28/02/14
Bench - RP (Rest pause)
110KG x 10, 5, x 3
Seated DB Press - RP
24KG x 10, x some, x some (got talking to a regular)
Dips - 2ct pause
BW x 12, x some, x some
Front Squat
100KG x 5, x 5, x 5 - felt groce.
40 minutes / Fin.
3.3.14
Klokov Press - RP
45KG x 10-12 / 5 / 3
Savickas Press - RP
45KG x 12 / 4 / 3
Weighted Dips - RP
+20KG x some, x some, x some
Boxed Squats
60KG x some
80KG x some
100KG x 3
120KG x 3
140KG x 5
110KG x 12
Box is lower that it looks due to the angle, just about parralell.
5.3.14
Coan Deadlift
Deadlift
70KG x some
100KG x some
140KG x 2
170KG x 1
WS
202.5KG x 2
Speed Deadlift
170KG x 3, x 3, x 3
Powershrug
150KG x 5, x 5, x 5
SG-RDL / 90secs/ BOR
100KG x 5/5 , x 5/5, x 5/5
Good Mornings
60KG x 5, x 5, x 5
CG-Pull Down
Pin 10 x 5, x 5, x 5
10.3.14
Floor Press - 112.5KG x 10, some, some (rest pause)
Savickas Press - 45KG x 12, some, some (rest pause)
Front Squats - paused 2ct 100KG x 5,5,5 / 60KG x 20
Fat Bar Hammer Curl -SS- Fat Bar Hammer Grip lying ext. (tripple superset wut. 27.5KG x 8/8/8/8/8/8
12.3.14 Coan Deadlift week 8?
Deadlift
60KG x some
100KG x some
140KG x 2
180KG x 1
210KG x 1
212.5KG x 1
Speed Deadlift
157KG x 3, x 3, x 3
RDL /90s/ Underhand BOR
130KG / 80KG x 5/5, x 5/5, x 5/5
Power Shrug
150KG x 5, x 5, x 5
Chin Ups
BW x 5, x 5, x 4
Grats on the PB, but some comments:
1) Why did you do 210 and 212.5 and not 215? That's more work than just a single at the weight you were supposed to do.
2) You need to keep your knees back. As the bar passes your knee you are shifting your knees forwards to use your quads. This might also be a result of looking for a fast lockout. This is not because of weak hammies, but it is because you aren't using them.
But overall, gjdm.
Sexy
There wasn't much wrong with the 212.5kg. I'd honestly just have gone directly to the 215, part of the point of these singles is getting used to weight in your hands. A slow deadlift isn't a bad deadlift.
It's looking like it's coming together pretty well.
Friday 14.3.14
Bench -RP
115KG x 9, 3, 2
Boxed Squats -120s rest
142.5KG x 5
100KG x 12
Monday 17.03.14
V-Squats - 120s rest
215KG x 6
160KG x 12
Floor Press - RP
115KG x 9, x 2, x 1
Savickas Press - RP
52.5KG x 7 (should have been 47.5KG D'oh! - thought it felt heavy!)50KG 4, x 2
BennyC said:BennyC ------------- 150 / 210 / 220(s) ------------- [93] ----580
2014 & All time
19.3.14 - Coan Week 9
Deadlift
70KG x some
70KG x some more
100KG x 3/4
140KG x 2
170KG x 1
200KG x 1
220KG x 1 - PB
Speed Deadlift
157.5G x 3, x 3, x 3
Power Shrug
157.5G x 5, x 5, x 5
UH - BOR / 90-120s rest / RDL
90KG x 5 / 130KG x 5
90KG x 5 / 130KG x 5
Setting up from the bottom with straps feels very different and less optimal