Russian Squat masters does Freefaller with Coan Deads

Deadlift - triples

Was on fire today. Felt good.

So today the volume drops to 3*3, as does the weight. However, I was working on speed. And it all flew up today. It felt great!

Warm up

70*6
110*6
140*6
160*4
180*3
190*3

210*3
210*3
210*3

All sets were fast. Silly fast. :confused:

Speed work

170*3
170*3
170*3

Done. Felt good. Great glute firing, good bracing. Generally just great. :cool:

Did some DB press as I'm going on holiday and not going to be able to do my bench session.

40*6
45*6
47.5*6
50*6
50*6
45*6

Cable rows:

80*8
80*8
80*8
80*8

Holiday time.
 
reiyushin said:
Curious to see the results of the Coan deadlift cycle :D
Click to expand...

Ditto. If anything like last night was to go by it's going to be se-wee-tah!

Here's a pic of the 235kg from last week :cool:

hcijSOm.png
 
2.5 weeks of no training is not conducive to progress

Well I didn't have much of a choice. Had a holiday, and then got stuck in Amsterdam owing to the weather so missed out on getting back onto my training earlier. 2.5 weeks out isn't conducive to results and I'm feeling particularly frustrated about it.

Was going to go back to doing 5*5 week - but I guess I was going in overly optimistic.

Squats:

bar*lots
60*8
80*8
100*6
120*5
140*5
160*2 - I should have realised at this point that this wasn't going to get any easier :(

170*5 - well it worked...
170*5 - appalling, had to re-rack twice, no power, no strength, nothing just pure bloodymindedness got me through this.

Dropped to 160 - I had to get my head back in.

160*5
160*5
160*5

If looks could kill... I was not a happy chappy.

bench deload:

At least this didn't feel too bad :/

Bar*lots
60*6
80*5
90*5
100*5

120*2
120*2
120*2
120*2
120*2
120*2

Too annoyed to do any more. Went home and cried.
 
5*5 shoulder day

OHP

Bar*8
30*8
40*5
50*5
55*5
60*5

67.5*5
67.5*5
67.5*5
67.5*5
67.5*5


Surprisingly okay. Though took a huge amount of effort.

Seated DB Press

25*6
27.55*6
32.5*6
32.5*6

DB Rows

50*6
50*6
50*6
50*8
 
Deadlift - triples

Warm up

70*6
110*6
140*6
160*4
180*3
200*3

210*3
210*3
210*3

Felt incredibly hard. But by the 3rd set started to brace better and it all got a bit better. I don't understand my body.

Speed work

175*3
175*3
175*3

Done. Felt good. Great glute firing, good bracing. Generally just great. :cool:

Was feeling so brutalised from the amount of work over the last couple of days.

I also did a lot of deadlifts last week, as well.

Ah well ,can't win them all.
 
At this point I hadn't discovered my glute weakness / instability / dysfunction. That said I did my usual lots of warm ups and shoulder mobility as it was a bench session and didn't focus on glutes much, although we did a squat deload after.

Bar*lots
60*8
80*8
80*5
90*5
100*5
110*5

127.5*5 - Fine
127.5*5 - Still okay
127.5*5 - Tough, but finished all reps.
127.5*5 - 3 reps fast as anything, had to do singles to do the other 2
127.5*5 - 2 reps at a time. And a final one.

Just struggled today. 25 reps @ 85% is just not easy!

Deload Squats:

Still unaware of my glute tightness. I'm doing high bar, and getting good depth and keeping upright, elbows down, but looking back I can see how I'm compensating. My glutes hardly hurt and it's mainly hamstrings that ache.

Bar*lots
60*8
80*8
90*5
100*5
120*5
140*5

160*2
160*2
160*2
160*2
170*2
180*2 - A test. Felt bloody hard and to think I used to do 180 for 5 reps fairly straight forward, I hit a huge bout of despair after this. This is where it triggered a thought that something is not firing right.
 
So by this time I'm aware of my glute imbalance, so did a lot of work to trigger glute activation.

Squats:

bar*lots
60*8
80*8
100*6
120*5
140*5
160*4 - felt okay.

170*5 - Better than last week - still struggling with glute activation
170*5 - Still not great - need to do more glute work.

So... that's what I did.

Started off with box squats with chains:

60+chain*6
80+chains*6
100+chain*6
120+chains*6
140+chains*6

Glute bridges
Single leg glute bridges

Walking lunges:

27.5*6
30*6
30*6
32.5*6
35*6

bench deload:

Apart from my right shoulder (it's usually my left... :( ) this felt okay.

Bar*lots
60*6
80*5
90*5
100*5

120*2
120*2
120*2 - paused
120*2 - paused
120*2
130*2 - Felt great.
 
OHP Day :(

Huge amount of mobility, lots of band work and soft tissue work. The pain!!!

Bar*8
30*8
40*5
50*5
55*5
60*5

67.5*5
67.5*5
67.5*5
67.5*5
67.5*5

Not as good as last time. I guess the 130kg benching took it out of me somewhat.

Seated DB Press

25*6
27.55*6
30*6
30*6

DB Rows

50*8
50*8
50*8
50*12

Lovely.
 
Deadlift day

Huge amount of mobility - thanks to Delvis for that vid - very useful.

Doing some technique work, and playing with sumo and squat style deads off blocks today to really focus on glute drive/activation.

70*6
110*6
140*6
160*6
180*6
200*4
210*3
220*3
230*3
250*2
260*f - just couldn't get the drive

DS:

170*5
170*5

A vid of the 250 - I did a second rep but had to get the plate back on:

https://www.instagram.com/p/-PP-qrNIs1

Came up well... can I do it off the ground though? :p I also realised I didn't belt up, which is reassuring - core strength is clearly coming back to me.

Hip Thrusts:

70*8
90*8
110*8
120*8
130*8

KB Swings

32*10
40*10
40*10
40*10

KBs don't go up any higher :(
 
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