Time for a new journal I suppose...

[RipStone]

Your numbers are getting back up there man....keep it up.

Cubs season in a few days, eh? What's your prediction?

[HumanHorrorFilm]

Your numbers are getting back up there man....keep it up.

Cubs season in a few days, eh? What's your prediction?

pfft....cubs.

my phils be repeatin!

[RipStone]

pfft....cubs.

my phils be repeatin!

Ok...ok...Phils had a great year...a REALLY great year. But who knows if Chase Utley is gonna come back 100% -- or even 50%.

Plus, the NL East is gonna be strong.

But, yeah, the Phils are strong. Not gonna lie

[iron619]

Yo Nick!

Glad to see the program is still coming along.

Interesting how the program has you doing heavy deads first, then speed deads--I'd imagine the speed deads being a tad slower since you aren't completely fresh...

I wonder what that wrist discomfort came from. I only feel that when I have my wrist snapped back (in the clean grip), but only because my wrists aren't used to it.
Be careful man!

What is your 1RM PR on bench and deadlifts?

[Blk98Bird]

Your numbers are getting back up there man....keep it up.

Cubs season in a few days, eh? What's your prediction?

complete domination of the central, NL victory with a bit more challenge, beyond that I refuse to jinx them but I'd like to see the AC sign roll back to all zeroes this time around....

edit: and my dad just called, he scored opening day tix for us so that makes about 3 games in the span of a week hahaha

pfft....cubs.

my phils be repeatin!

lightning doesn't strike twice in the same spot

Yo Nick!

Glad to see the program is still coming along.

Interesting how the program has you doing heavy deads first, then speed deads--I'd imagine the speed deads being a tad slower since you aren't completely fresh...

I wonder what that wrist discomfort came from. I only feel that when I have my wrist snapped back (in the clean grip), but only because my wrists aren't used to it.
Be careful man!

What is your 1RM PR on bench and deadlifts?

To be honest I don't really lose any speed now. In the middle of the program the speed sets were a lot heavier and much higher volume and I got so used to them that this feels like nothing to me

Bench I've put up about 260 or 270 when I weighed 197, I'm about 175 now and expect to put up somewhere around 230ish this time around since it's moving a little slower without tons of calories.

Deads have always come at a bad time when I got injured in the past so I'm probably already in PR territory, the last regular pull I can remember was a long ass time ago of 300 something I think. I'm expecting around 350 for this cycle.

Now I need to make the decision as to whether I want to go round 2 right away after a week or so off or if I want to do something else in between. Really like the programs just wondering if there's enough variety throughout that I could run it back to back

[Blk98Bird]

Think I wanna max out pulls tonight so I'm going to start eating a ****load of carbs during the day....

Step one, homemade calzones

[Blk98Bird]

Sorry for lack of update

My wrist got worse and when I went to grip the bar during warmups it hurt like hell so I shut things down and took some more rest. I think it may be tendinitis from all the benching and I probably rolled it on one of my heavy sets (stupid mistake).

The problem is that my left is the one that's really messed up and that's the hand I grip uderhand with so it seems to put more stress on it that way.

I've been wrapping it now and i'm feeling a bit better so I'm currently getting hopped up on stimulants and carbs so I can pull in an hour or two.

Instead of going two more weeks to max on bench I'm treating the last week of the program as my max day. I think an additional week of heavy work would really do nothing but make things worse and detract from any numbers I'm able to put up at this point.

Either way, excited to be almost back to my old self and with a little time off I'll be ready to go again at 100% (wow, I haven't been able to say that in a long time)!!

[iron619]

Damn man, it always seems like someone we know is going through injuries. I guess that's part of the game. It will be so cool for you to be back at 100%. When I finally became 100%, I didn't care about the weights at first--I was just stoked to NOT hurt when doing certain exercises.

Since you had to take some time off, how does that change the progression of your program? Are you gonna restart or resume where you left off?

[Blk98Bird]

Damn man, it always seems like someone we know is going through injuries. I guess that's part of the game. It will be so cool for you to be back at 100%. When I finally became 100%, I didn't care about the weights at first--I was just stoked to NOT hurt when doing certain exercises.

Since you had to take some time off, how does that change the progression of your program? Are you gonna restart or resume where you left off?

Well I only took about 5 days to a week of extra rest so nothing changes luckily. Going to max on deads today, then max on bench in a day or two instead of next week and I'm done with both programs.

Really excited, my wrist hurts but it's not going to stop me from busting my ass because I know after this I get a little time off . I've upgraded from "this hurts like hell" to "wow, this is somewhat uncomfortable" over the last day or two haha.

To be honest, I'm happy it's just a wrist deal because historically I've always had back injuries around the time I wanted to max deads!

[iron619]

Well I only took about 5 days to a week of extra rest so nothing changes luckily. Going to max on deads today, then max on bench in a day or two instead of next week and I'm done with both programs.

Really excited, my wrist hurts but it's not going to stop me from busting my ass because I know after this I get a little time off . I've upgraded from "this hurts like hell" to "wow, this is somewhat uncomfortable" over the last day or two haha.

To be honest, I'm happy it's just a wrist deal because historically I've always had back injuries around the time I wanted to max deads!

That's good man. Might you use wrist wraps for support?

[Blk98Bird]

My goal today was to pull 350 because I think that would be at least 20-30 pounds over my heaviest to date.



I demolished it.



Deadlifts
135x3
155x3
185x2
215x2
245x2
275x1
305x1
335x1
365x1
385x1 PR!!!!

I had crazy shakes in my legs the last two sets so I decided to not go after the 400 this time around since it wasn't a meet or anything .

I'm so happy right now and incredibly impressed with this program. I came from months of layoff due to my surgery and the initial cyst that caused it, to completely destroying any kind of PR I may have had in the past. I weighed in at 176 this morning so I officially pulled 2x my weight+

I will definitely be running this again after a week or two of rest and I'll be aiming for 415-430 this time around.

And it's opening day for the Cubs on top of it all!!!

[Blk98Bird]

That's good man. Might you use wrist wraps for support?

Yeah I've been using one of those elastic ACE bandages off and on with the left wrist since it's far worse than the right. When lifting today I taped them both off really well and then pulled out the straps for the sets that were 305+

Actually felt really really solid so that's awesome, we'll see if benching makes things flare up again (fingers crossed).

[iron619]

Dude, that's awesome progression on your deadlifts man, way to go!

You probably can already do 400 lbs, had you skipped a few of those warm up/acclimation sets.

[Blk98Bird]

Dude, that's awesome progression on your deadlifts man, way to go!

You probably can already do 400 lbs, had you skipped a few of those warm up/acclimation sets.

thanks Chris! that's kinda what I was thinking but didn't want to get too ahead of myself while posting, haha

I was warming up thinking I'd hit 350 so you can't blame me too much

[Blk98Bird]

Bench
115x5
135x3
155x3
175x3
205x1
225x1
245x0
235x0

I was aiming for 225 today and got it at least. I was close enough to the 235 to know that I would have gotten it if not for the miss at 245...bad call on my part but the 225 felt so easy.

I wasn't expecting any PRs this time around for bench because I dropped off a lot (PR is 260 @ 197 lbs.) but I'm really happy with the progress I made.

Things I will do differently the second time around:

- DONT MISS SO MANY LIGHT DAYS: While these are mostly for recovery, the extra tricep work (and maybe throwing in some higher rep DB bench) would have helped me out. I missed a significant chunk of them this time around

- Add a shoulder day: after getting more than 75% through, I learned that Coan usually does an entire day just for shoulders with things like laterals and some form of pressing. This should help me a lot because I have fairly weak shoulders as it is and the program has no other shoulder work to speak of. I think I'll use this as a floating day where I can choose to skip on a week to week basis like I did (somewhat involuntarily) with light days.

- Adjust timing of the programs to overlap better: The bench program is actually a full 12 weeks while deadlifts are only 10, so I'll be giving myself a head start by relaxing on deads until bench week 3 so I can legitimately peak in the same time frame.

So there we go, final numbers to use for my next cycle will be:

Deadlift - 385, 415-430 goal
Bench - 225, 250-260 goal

When I'm done with this one, I'll be happy enough with deads to get my squat rolling again I think...

[Blk98Bird]

Now the big question:

Wrists are feeling a lot more solid, so I'm wondering if I should start up with the bench end of the program next week since I'll be off deads for the next 2. I had planned on taking a complete 'off' week before starting up anything.

Higher reps with lighter weights shouldn't bug anything too much, but then again I could be trying to justify this to myself because I want to keep pushing towards a new bench PR now that i'm healthy.

Opinions?

[TKD]

Well would ya looka that!! An awesome PR in the DL!!

Outstanding Nick!! Well done mate.

[Blk98Bird]

Well would ya looka that!! An awesome PR in the DL!!

Outstanding Nick!! Well done mate.

Thanks dude, decided to just play it safe and take a week off so I'll be relaxing until next Monday. I figured it's better to do it now so i'm 100% than to have to take time during the program and screw up my mojo.

Going to 3 cubs games this week so I'll still be busy at least .

[Blk98Bird]

Week 1

Bench
95x8
115x5
135x3
2x160x10

Close Grip
2x140x10

Incline
130x8
130x7

Start of wave two and back to higher rep sets. Obviously they still don't agree with me as much as the singles because I didn't make the incline sets at the end.

Not too concerned, just my ****ty lactic tolerance rearing its head

[TKD]

Week 1

Bench
95x8
115x5
135x3
2x160x10

Close Grip
2x140x10

Incline
130x8
130x7

Start of wave two and back to higher rep sets. Obviously they still don't agree with me as much as the singles because I didn't make the incline sets at the end.

Not too concerned, just my ****ty lactic tolerance rearing its head

Never really liked high reps.

What kind of program are you running now?

[Blk98Bird]

Never really liked high reps.

What kind of program are you running now?

Yeah I'm just plain not good with them.

Doing another run with the coan programs, bench only for 2 weeks then deads start up on week 3 because that one is shorter

After that I'll do another week or so off and figure out where to go from there but somehow my squat will be involved

[eb02z06]

Strong deadlift man, keep it up. Good luck w/ the wrist - take it easy on it for a while and it will be better in no time.

[Blk98Bird]

Strong deadlift man, keep it up. Good luck w/ the wrist - take it easy on it for a while and it will be better in no time.

Thanks for stopping in, hopefully you're right about my wrist.

I had about 10 days or so off before lifting on Monday and luckily the first few weeks of Coan bench are pretty light so i'm hoping that helps a bunch. I've also been real good about wrapping it off/on throughout the day and making sure it's taped off real tight when actually lifting.

[Blk98Bird]

Week 1 Light Bench/Shoulders

Bench
2x135x10

Skullcrushers
2x65x8

Incline CG
2x115x10

Standing Military
2x115x8

Plate Raises
2x25x8

Side Laterals
2x10x8

Combined shoulders and light bench today because I was busy working the other day.

Shoulders have always been one of my weak points so even though my numbers suck now I'm hoping to get them up quickly.

[TKD]

Ohhhh look at those high reps...nasty!!

Yep, I know how you feel Nick. Pressing is my linkest link in my training, so I'll take what I can get in terms of progress there.


A good session anyway mate considering you are still get back into things!

Good job!

[Blk98Bird]

Week 2

Bench
95x8
115x5
135x3
2x160x10

Close Grip
2x140x10

Incline
130x10
130x9

Week two repeats week 1.

Much better this time around, managed 2 extra reps on both sets of inclines.

Moving to sets of 8 next week and I also get to start deadlifting again!!

HAWKS WIN!!!!

[TKD]

Week 2

Bench
95x8
115x5
135x3
2x160x10

Close Grip
2x140x10

Incline
130x10
130x9

Week two repeats week 1.

Much better this time around, managed 2 extra reps on both sets of inclines.

Moving to sets of 8 next week and I also get to start deadlifting again!!

HAWKS WIN!!!!

Glad to hear things went better this time round mate!!

How's that wrist holding up?


Isn't life just bloody typical?? The other day when you asked me how the shoulder was, I said "yeah, great mate. Couldn't be better bla, bla"

Now it's all gone to sh!t again! Horrible tingling sensations around the superspinatus area!

When will I ever learn to keep my big trap shut?? LOL

[Blk98Bird]

Glad to hear things went better this time round mate!!

How's that wrist holding up?


Isn't life just bloody typical?? The other day when you asked me how the shoulder was, I said "yeah, great mate. Couldn't be better bla, bla"

Now it's all gone to sh!t again! Horrible tingling sensations around the superspinatus area!

When will I ever learn to keep my big trap shut?? LOL

Wrist is decent so far. It feels "off" all the time but it's not really bad, more annoying. It's a dull pain in the thumb that runs into the wrist and down the first few inches of my forearm and then the joint feels like it's itchy inside if that makes sense.

As long as it's not enough to interfere with my lifting I'll just keep icing it and wrapping it.

[Blk98Bird]

Shoulders/Cuffs

Standing Military
2x120x6

Plate Raises
2x25x12

Side Laterals
2x10x12

Internal Rotations (pre arm)
2x10x12

superset w/

External Rotations (each arm)
2x10x12

[iron619]

What, no comments on the last shoulder session bud ?