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Old 11-02-2013, 03:12 PM   #1486
LtL
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
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Default Al's Training Log

Thanks guys.

Coan Deadlift Routine - Week 9

Foam roll and stretch for lats and hips
Sumo Pulls
70kgs x 5, 5
120kgs x 3
150kgs x 1
Add belt
170kgs x 1
192.5kgs x 2
Belt off
162.5kgs x 3, 3, 3

All assistance done for 2 sets of 5

Power Shrugs
140kgs

SLDLs
140kgs
145kgs for second set

Bent over rows
120kgs

Underarm pulldowns
55kgs per side

Then finished with hammer curls for 8 x 8

I finished my bench session last night at 10pm. This session started just 15 hours later and needless to say I felt it. The double was good and my upper back was noticeably better positioned after my physio loosened it all up but everything else felt a bit laboured. Got the work done though and now time to recover/pack the house for the move. DOMS is just setting in from bench and triceps and forearms are sore as hell. When the posterior chain kicks in as well, this will be fun. Time to up my Ark3 dose I think.

www.youtube.com/watch?v=mKKuFgatQ4Y
800kgs or die trying
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Last edited by LtL; 11-02-2013 at 03:16 PM.
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