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Old 10-24-2013, 06:02 PM   #1431
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Thanks guys. Got the double at 205kgs and was relatively comfortable. Rushed the second rep a little but overall very pleased.

Full write-up and video tomorrow.
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Old 10-24-2013, 06:05 PM   #1432
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Originally Posted by LtL View Post
Thanks guys. Got the double at 205kgs and was relatively comfortable. Rushed the second rep a little but overall very pleased.

Full write-up and video tomorrow.
shot me a message and let me know where you were rushing it at, i have a few ideas.
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Old 10-25-2013, 08:41 AM   #1433
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COAN DEADLIFT ROUTINE WEEK 7

Stretch with bands and foam roll

Sumo deadlifts
70kgs x 5, 5
120kgs x 3
150kgs x 1
Add belt
170kgs x 1
190kgs x 1
205kgs x 2

Speed pulls off 20kg bumper plates
162.5kgs x 3, 3, 3

Power Shrugs
150kgs x 5, 5

SLDLs
130kgs x 5
135kgs x 5

Bent over rows
125kgs x 5, 5

Underhand pulldowns
52.5kgs per side x 5, 5

Good mornings
95kgs x 5, 5

This was done last night only four days after pulling the last session. Overall I'm pretty pleased with how it went although I could have set-up better especially on the second rep.

Assistance was solid and SLDLs are feeling stronger week on week. Pushing these up I think will really help.


Did my extra rear delt and hammer curl work at lunch today and will bench with Darkside tomorrow. Feeling good.
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Old 10-25-2013, 08:57 AM   #1434
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Great work in here Al... chugging along nicely!!
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Old 10-25-2013, 09:10 AM   #1435
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Vid doesn't seem to working again, but I bet it was a lovely double!

Quite a bit of exercies for assistance, but volume kept in check with only 2 sets each - nice!
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Old 10-25-2013, 11:31 AM   #1436
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Quote:
Originally Posted by LtL View Post
COAN DEADLIFT ROUTINE WEEK 7
Stretch with bands and foam roll

Sumo deadlifts
70kgs x 5, 5 120kgs x 3 150kgs x 1
Add belt
170kgs x 1 190kgs x 1 205kgs x 2

Speed pulls off 20kg bumper plates 162.5kgs x 3, 3, 3
Power Shrugs 150kgs x 5, 5
SLDLs 130kgs x 5 135kgs x 5
Bent over rows 125kgs x 5, 5

Underhand pulldowns
52.5kgs per side x 5, 5

Good mornings
95kgs x 5, 5
Inspirational work big Al ... doing some very fine lifting ... keep p the great great work brother ... Smash that bench buddy ...
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Old 10-25-2013, 03:13 PM   #1437
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Quote:
Originally Posted by Carl1174 View Post
Great work in here Al... chugging along nicely!!
Thanks Carlos. Feeling beat-up but mostly because Mini let me have around 4 hours sleep

Quote:
Originally Posted by Squatter View Post
Vid doesn't seem to working again, but I bet it was a lovely double!

Quite a bit of exercies for assistance, but volume kept in check with only 2 sets each - nice!
Fixing the video now Jim. The Coan routine does a good job of regulating assistance volume as the weights on pulls get higher.

Quote:
Originally Posted by ravimolasaria View Post
Inspirational work big Al ... doing some very fine lifting ... keep p the great great work brother ... Smash that bench buddy ...
Thanks Ravi. Not sure what I'm doing for bench tomorrow but it will be heavy I'm sure


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Old 10-25-2013, 03:15 PM   #1438
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Old 10-25-2013, 05:16 PM   #1439
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You know you are a powerlifter when you spend your Friday night breaking in your new wrist wraps and doing mobility work.
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Old 10-25-2013, 09:01 PM   #1440
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Deads looking good! You're turning into Coan!
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