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Old 10-27-2013, 02:40 PM   #1451
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I must remember to check back and see what the Coan routine has done for your deadlift. I keep thinking about doing it myself but it looks massively tough. How are you finding it?
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Old 10-27-2013, 03:16 PM   #1452
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I must remember to check back and see what the Coan routine has done for your deadlift. I keep thinking about doing it myself but it looks massively tough. How are you finding it?
It's hard to say how tough it is really. I'm using it to rebuild my raw sumo pull. My conventional pull in gear and raw was around 235-240kgs and the aim for this cycle is 215kgs so I'm basically running off 90% and it's easily manageable. The guys at Darkside run it though and to protect from it being too tough, they pull off 2" blocks for at least the first half of a 12 week cycle. That's all heavy sets and speed sets. I tried this for speed work but I don't really need it right now.

Overall it's a great routine and I feel like the assistance really builds the right muscle groups. Just make sure you are conservative with your goal. I would aim for 5kgs over 12 weeks, maybe even less.
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Old 10-27-2013, 03:27 PM   #1453
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Thanks Al.
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Old 10-28-2013, 02:24 AM   #1454
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Bench @ Darkside Barbell

Bar x lots x 3 60kgs x 5 80kgs x 5 100kgs x 5 120kgs x 5
Add slingshot
140kgs x 3 140kgs (misload) x a wobbly 1 160kgs x 1
Add shirt
2 board 180kgs x 3
1 board 190kgs x 2
No board 200kgs x 1 (no touch)

Incline dumbell bench
30kgs x 8 35kgs x 8 42.5kgs x 8

Dips BW x 8 1 chain x 8 2 chains x 8
Strong benching bi Al ... Doing some great lifting ... keep up the great work buddy ...
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Old 10-28-2013, 03:26 AM   #1455
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Strong benching bi Al ... Doing some great lifting ... keep up the great work buddy ...
Thanks Ravi.
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Old 10-28-2013, 09:27 PM   #1456
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The coaching was great today as ever and I learnt a lot. Still getting better.
Hope it stays that way Al.
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Old 10-29-2013, 02:29 AM   #1457
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Big benching with Darkside Al,
Also would agree with that advice on Coan routine,
Most people put in too aggressive a jump and usually blow up around week 7/8
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Old 10-29-2013, 05:28 AM   #1458
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Thanks guys. This week's training is set to look like this:

Tonight - Full gear squats to a heavy single then one more with reverse bands

Weds - Sports massage to release upper back

Thurs - Shirted bench up to 180-190 for a touch with no belt (this should be an opener in 6 weeks) and then reverse bands on and try to beat previous best of 220kgs.

Friday - Extra session at work for weak points

Saturday - Stretching and mobility

Sunday - Deadlifts up to 192.5kgs for a double then standard assistance but slightly lower volume.
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Old 10-29-2013, 06:27 AM   #1459
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Thanks for the insight on the Coan routine.
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Old 10-29-2013, 09:58 AM   #1460
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Hit it hard a Al! Whats the menu look like for this week? Nando's?
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