howdy1
Junior Member
Posts: 98
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Post by howdy1 on Mar 28, 2006 9:45:18 GMT -5
Also latley I have been following peoples plans already made and just moved them around to fit my strength. I have been doing hte coan dead lifting routine where goes off of speed deads, then bench is also a coan, where you do two sets of ten, then eights so on and so on, but my question is that you do another day for a light bench and then tries. Well I only lift three days a week, will be a killer to do the bench, incline, close grip and then blister my tries on the same day. For my other day is a squad rouitne by crain, whcih is great routine. And both of those peole are natural adn raw.
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Post by Deleted on Mar 28, 2006 9:59:53 GMT -5
Great Question. I also do a "modified" Coan bench and Deadlift routine. For Bench I actually do several overload sets after the worksets of the bench, such as 2 -3 sets of board presses. Then I go on to close grip bench for 3 - 5 sets. After these I do seated military presses and if I have time seated tricep extensions and side/rear dumbbell raises. I only bench once per week - partly due to time constraints but mostly so I can fully recover. For Coan's DL routine - it helped me improve my DL max in 9 weeks by 30 lbs., possibly more. For the DL routine when I replaced weighted back raises for Good Mornings, and in the later weeks, after weeks 6 or 7 I do a deload week and do week 3 or 4 again and then start at week 6 or 7. Sometimes instead of doing only one workset for a double I'll do two. The speed work really helps and just about every week I'll do the speed DL's off of boards (just 1 level of 2 x 12 s). That will really help in your initial pulls.
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Post by 3speed on Mar 28, 2006 11:55:00 GMT -5
You definitely need a 2nd day to do a light bench and hit your triceps and maybe some delts. One thing you need to take into consideration for any routine - and you didn't say - is your age and ability to recover. The progress you make is determined more by what you do outside the gym than what you do in the gym.
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howdy1
Junior Member
Posts: 98
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Post by howdy1 on Mar 28, 2006 13:12:25 GMT -5
i am 31yold, I work at home so nothing stressful, it is just that I have one car and my wife uses also, so I take her to work around six fifeten and get home at seven thirty eat then go work out, so I could do monday tuesday thurdsayd friday, I could swing that, my recuvory is not so good, I had what was called a strepp a or flesh eating bacteria so I have trouble resting enough, so that is why I only workout three days a week, could it also work to do the light bench on my dead lifting day.
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Post by 3speed on Mar 28, 2006 14:44:22 GMT -5
What is your workout schedule - what days do you do which routine?
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howdy1
Junior Member
Posts: 98
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Post by howdy1 on Mar 28, 2006 18:02:46 GMT -5
monday is squat by dale crain where I do 10,5,3,1,1,5,4,3,2,1 it is a warm up for ten and five then three and one establish, then the one and five four so fourth is increase of ten till one so then each week I increase it by five so the stair step increases each week, then wensday is the coan dead lift routine, then friday is the coan bench routine. with legs I also do one leg leg press and box squats, with bench is also do heavy flies and four exercises for tries.
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howdy1
Junior Member
Posts: 98
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Post by howdy1 on Mar 28, 2006 18:06:05 GMT -5
but I really want to work out five days a week, but I can not figure out how to word it or write it up. I have been trying to figure out how to do a heavy day and a light day for each lift. where is a good workout.
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Post by 3speed on Mar 28, 2006 20:55:29 GMT -5
Only 2 days between squat and deadlift is a tremendous strain on the lower back. The RDC and Coan routines are excellent but each are tough. I squat on Monday, heavy bench on Tuesday, dead on Thursday, and speed bench/triceps on Friday. I am over 40 so my recovery isn't what it used to be - I dead for 2 weeks and take one week off. I also give myself a deload week on squat and bench every 3-4 weeks. My CNS can no longer handle heavy week after week. I also try to coordinate my very heavy squats with my off week on deads. I hope this helps some - feel free to ask any questions. The trick to this game is finding what works for you thru trial and error. Give any routine that you try an honest effort before deciding whether it works or not. Too many people are constantly changing their routines because they hear that something works for somebody else.
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Post by dopar66 on Apr 3, 2006 15:01:05 GMT -5
All I will add is this: I've seen 3speed lift, and his approach definitely works for him! The alternating light/heavy is a really good approach, especially on stuff involving the lower back.
God Bless. Doug P.
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Post by 3speed on Apr 5, 2006 15:44:27 GMT -5
Thanks Doug - One day I hope to match your coefficient.
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