The Road to a 10101111000 lb Total

[Abbrevi8tor]

I'm running the C/P deadlift and the Coan Bench, Squat will be with whatever I feel like doing on its own day. Here is the basic set up:

Saturday:
Deadlift

Sunday:
Bench

Tuesday:
Squat

Thursday:
Bench

My current maxes are:
Squat: 420 lbs
Bench: 340 lbs
Dead: 555 lbs

Shooting for a 1400 lb total here in the next couple/three months.
And hopefully I can keep my journal going this time I'm also in the process of losing a little bit of weight. Would like to get in to the 190's, currently at 213/214.

[mochi]

nice to see you logging again. that's quite a lofty total goal you've set.

[Abbrevi8tor]

Thanks Mochi.

I left out the commas for harder readability

[KING_OF_SQUAT]

sweet yo. the coan program seems to work well for a lot of people.

[stilltoosmall]

Thinking of doing a similar routine over summer! This is going to be a really useful journal, subbed.

[KDK]

lol, that's quite a geeky title.

[Abbrevi8tor]

Deadlift:
2x1 @ 440 lbs

Speed Deads:
2x8 @ 350 lbs

SLDL:
8x3 @ 250 lbs

Pendley Row:
8x3 @ 145 lbs

Hammer-Grip Pull-up:
8x3 @ Bw+10 lbs

GM:
8x3 @ 225 lbs

Abs

My layout above is: reps x sets @ weight.

No belt today. I usually start wearing my belt in the fourth or fifth week, unless my back asks for it earlier.

[Abbrevi8tor]

Originally Posted by KING_OF_SQUAT

sweet yo. the coan program seems to work well for a lot of people.

I really like it, just the last time I ran it I got greedy and set my projected max too high and couldn't finish the cycle. This time I only went up 25 or 30 lbs.

Originally Posted by stilltoosmall

Thinking of doing a similar routine over summer! This is going to be a really useful journal, subbed.

Good luck, and thanks for dropping in !!

Originally Posted by KDK

lol, that's quite a geeky title.

I'm not sure what I was thinking on coming up with that one.... I'm branded for life now

[Abbrevi8tor]

Bench:
10x2 @ 204 lbs <-- no warm up

BTN Push Press:
5x1 @ 115 lbs
5x1 @ 135 lbs
5x1 @ 145 lbs
5x1 @ 150 lbs
5x1 @ 160 lbs

Dips:
8x2 @ Bw+60 lbs

Rear Laterals:
10x2 @ 25 lb dbs

Band Pushdowns:
10x2 @ super-mini

RC Work

[KING_OF_SQUAT]

looks good. gotta love overheads...

[Abbrevi8tor]

Squats:
10x1 @ 135 lbs
5x1 @ 225 lbs
2x1 @ 315 lbs
1x1 @ 385 lbs
1x0 @ 405 lbs <-- Not sure what happened there

2x3 @ 315 lbs

Speed Squats:
2x8 @ 225 lbs

Front Squats:
5x3 @ 135 lbs

Abs

Horrible day today. Every single squat felt heavy.
Hopefully once my body adjusts itself to this dieting thing it'll get better.

[Abbrevi8tor]

Bench:
10x2 @ 240 lbs

CG Bench:
10x2 @ 212 lbs

Incline Bench:
10x2 @ 135 lbs

Abs

RC Work

Had to adjust the incline press, there is no way I was gonna get 197 lbs for 2 sets of 10 reps, as prescribed by the Coan program.

Weight: 213 lbs
I've also lost about 2-2.5 inches off my waist. Started at about a 40" waist am now at about 37"--38".

[HumanHorrorFilm]

Man, its great to see you logging again. I hope you reach that goal of yours

[Abbrevi8tor]

Deadlift:
2x1 @ 470 lbs

SLDLs:
6x3 @ 315 lbs

Pendlay Rows:
8x3 @ 155 lbs

BTN Pull-ups:
8x3 @ BW

Abs

Moving GM's to my squat day.

[Abbrevi8tor]

Bench:
10x2 @ 206 lbs

BTN Push Press:
5x1 @ 135 lbs
3x1 @ 160 lbs
3x1 @ 180 lbs
3x1 @ 200 lbs

6x1 @ 145 lbs

Dips:
8x2 @ +70 lbs

Band Pushdowns:
6x3 @ super-mini

Rear Laterals:
10x2 @ 25's lb dbs

[Abbrevi8tor]

Squat:
10x1 @ 135 lbs
5x1 @ 225 lbs
2x1 @ 315 lbs
1x1 @ 385 lbs
1x1 @ 435 lbs

Rev. Band Squat:
3x1 @ 455 lbs
2x1 @ 505 lbs
1x1 @ 525 lbs
0x1 @ 575 lbs

GM's:
6x1 @ 225 lbs
6x1 @ 275 lbs
6x1 @ 300 lbs

Front Squat:
5x2 @ 155 lbs
5x1 @ 165 lbs

Abs

really enjoyed the rev. band squats, felt good to have 575 lbs on my back, even though I still didn't get the lift. I figured the bands took appr. 200 lbs off at the bottom of the lift.

[Abbrevi8tor]

Originally Posted by HumanHorrorFilm

Man, its great to see you logging again. I hope you reach that goal of yours

Thanks HHF, it's a hefty goal

[KING_OF_SQUAT]

god lifting mang.

[Abbrevi8tor]

Bench:
8x2 @ 252 lbs

Incline:
8x2 @ 145 lbs

CG:
8x2 @ 222 lbs

Side Laterals:
10x3 @ 27 lb dbs

Inclines........ pathetic as always. Should have focused on them more in the past, oh well.

[Abbrevi8tor]

Weight: ~210 lbs

9 lbs down, 15-20 more to go.

[Abbrevi8tor]

Originally Posted by KING_OF_SQUAT

god lifting mang.

Thanks, KOS

[KING_OF_SQUAT]

Call me paul... or P-fresh.



when you gonna up the weight and pull somethin heavy?

like 101010101010111010101 lb?


- P-fresh

[HumanHorrorFilm]

Damn, look at you. I don't even get to call him P-Fresh.



ABB is going to be deadlifting the back end of Mack Trucks for reps by the end of this journal!

[Abbrevi8tor]

Originally Posted by KING_OF_SQUAT

Call me paul... or P-fresh.



when you gonna up the weight and pull somethin heavy?

like 101010101010111010101 lb?


- P-fresh

Paul it is then. Call me Matt. Now that we are on a first name basis, you can start being mean

Now if I up the weight will you be happy? Of course, heavy for you is probably too heavy for me, so I will fail miserably.

[Abbrevi8tor]

Originally Posted by HumanHorrorFilm

Damn, look at you. I don't even get to call him P-Fresh.



ABB is going to be deadlifting the back end of Mack Trucks for reps by the end of this journal!

Hopefully a 600 dead by the end of this journal and THEN maybe a mack truck