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First training log

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shortandmighty		...	12-10-2012 @ 14:50
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Post Edited: 12.10.2012 @ 22:06 PM by shortandmighty Thanks Rodger. I'm not sure about the Coan. The expectations seem to go up too fast for my liking. Its supposed to be 247.5x2 next week after doing the 235. Doesn't feel like you do enough at the heaviest rep before upping the weight. Maybe works ok for powerlifting but I'm not so sure about strongman.

shortandmighty		...	12-10-2012 @ 22:06
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Friday 12/10/12 Squats 70x10 120x8 160x6 180x4 200x3 220x1!! Kaboom, equal PB Front Squats 70x8 90x8 110x4 x3 Bench 70x10 80x10 90x8 110x3 115x3 x3 CGBP Incline 70x10 x3 Side bends 25kg plate x10 x3 Non too shabby, equal pb. Now I've hit equal pb I'm going to back the weight down and increase the reps for a few weeks. Bench felt good after the deads on Wednesday and squats tonight.

shortandmighty		...	14-10-2012 @ 17:37
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Sunday 14/10/12 Was pretty tired today, youngest daughter was messing about all night so I had about 5 hours sleep maximum. Plate loaded dumbell 10xbar 10x20 6x30 6x40 5x50 1x55 fx57.5 Monster Dumbell 48kg x a few, Push presses bordering on strict, felt pretty easy really 18" Deads 150x5 180x5 Had oly shoes on for these and it felt crap 220x5 barefoot much better line 250x1 easy peasy 280x1 not too bad equal pb 290xf should have gone for 285 Stones 64 to 60" x a few 82.5 to 60" a few 100 to 60" x 3 I think 120 to 36,42,48,54, then lots of fails to 60, wasted lots of energy and tweaked my back trying this. 135 to 36",42" Struggled, had no energy left Home.

shanejer		...	14-10-2012 @ 23:03
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	Great work

vausie		...	15-10-2012 @ 06:10
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290 657.5 kgs @ 94kgs UnEq	big 18" there mate

shortandmighty		...	15-10-2012 @ 07:04
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Thanks boys. was hoping for more from the 18" to be honest I need to start working at 15 and 18 more because I seem to be weaker in the top half of the deadlift.

Benvie		...	15-10-2012 @ 10:57
embarrasingly poor bench Member 2684, 4043 posts SQ 240, BP 135, DL 275 650.0 kgs @ 103kgs UnEq	Strong few sessions Dave.

davycummings		...	15-10-2012 @ 11:13
he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291 727.0 kgs @ 118kgs UnEq	Are you doing the 18" work as well as the coan? I have only run it once, but I loved it and got good gains out of it, although I wonder if it was the fact that it has been one of the few times I have done assistance work for dealift to such a degree, so wonder if it was that rather than the rep ranges. What did you choose for your start/end figures?

shortandmighty		...	15-10-2012 @ 13:00
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	I just did the 18's for something different. For the Coan I put in my current pb of 260 and went for the max recomended of +15kg so 275. I think the increase actually come more from the speed reps and assistance work. I haven't really been consistent up until the last two sessions.

Rodger		...	15-10-2012 @ 13:20
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	Nice Squat equal PB and bench mate. Also 5 hours max would be a sleep PB for me

shortandmighty		...	15-10-2012 @ 19:28
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Rodger said:Nice Squat equal PB and bench mate. Also 5 hours max would be a sleep PB for me Cheers fella. I pretty much make do with about 6 hours sleep during the week so normally get longer at weekends. I can sympathise with you, when we had our second daughter the wife and me had to take it in turns to sleep alternate nights because she wouldn't sleep at night.

shortandmighty		...	17-10-2012 @ 18:47
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Post Edited: 17.10.2012 @ 19:12 PM by shortandmighty Tuesday 17/10/12 The gym has got a new viking press attachment so had a go on it tonight. Viking press emptyx15 40x15 60x10 80x8 100x6 120x1 130x1 PB overhead 140xf xf almost had it. 80x6 80x8 Power Shrugs 140x6 160x6 180x6 200x6 Face pulls 12x some weight?? 12x Some more weight 12x same weight as above. Overhead tricep plate extension 20x12 20x15 50x3 very silly and a little bit dangerous 20x15 Nice first try with the viking press, I think within a couple of weeks 140 will be there. Massive shoulder pump from repping with i.t too

shortandmighty		...	18-10-2012 @ 21:20
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	18/10/12 Thursday Deadlifts Coan week 4 10x100 6x120 6x160 3x200 3x220 2x247.5 Rep PB 207.5x3 x5 speed deadlifts All below x3 sets 90 seconds rest between excercises 2 mins rest between sets SLDL 8x170 Log Row 8x95 Underhand Pulldown x8 GHR x8 (+40kg) Maybe the Coan routine works better than I thought, the top set didn't feel like a max pull and I could have pulled at least another rep. Thats the first stage over, next week the volume block begins.

Rodger		...	18-10-2012 @ 22:08
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	Nice coanage mate!! 2x247.5 caching my ass again ha log rows?

shortandmighty		...	19-10-2012 @ 05:17
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Post Edited: 19.10.2012 @ 16:52 PM by shortandmighty According to Mr Coan in 5 more weeks I WILL pull 275!. But we will see. I was surprised how relatively easy it felt. Log rows are because Im supposes to do upright rows but its too much hassle keep taking plates on and off.

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