Andrews Training
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| Slickdoug |  | Andrews Training | 19-06-2013 @ 11:22 |
 Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | Post Edited: 20.06.2015 @ 19:30 PM by Slickdoug Name: Andrew DouglasHeight: 5'11 Stats (June 2013): - Deadlift 190kg - Squat 165kg - Strict Press 70kg - Push Press 105kg - Bench 135kg Powerlift Total 490kg Stats (June 2014): - Deadlift 230kg - Squat 180kg - Strict Press 90kg - Push Press 115kg - Bench 135kg Powerlift Total 545kg Stats (June 2015): - Deadlift 200kg - Squat 140kg - Strict Press 90kg - Bench Press 120kg Powerlift Total 460kg | ||
| Slickdoug |  | ... | 19-06-2013 @ 11:38 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | Currently doing the Ed Coan Routine to see if I can boost my Deadlift. My desired max is 220kg, perhaps a bit ambitious but we will see! I have tendinitis on both biceps which has currently flared up so haven't done anything else apart from deadlifting the last two weeks. MONDAY 3.6.13 Deadlift 70kg x 5 100kg x 5 165kg x 2 132.5kg x 3 (8 sets) SLDL 70kg x 8 (3sets) Barbell Row 70kg x 8 (3sets) Good Mornings 45kg x 8 (3sets) Push Press 110kg x 1 (fail) 110kg x 1 PB 115kg x 1 PB Felt strong after the Deadlifts. Never intended on doing Push Presses but I took a strange notion to try get a PB, never expected two! PB before was 105kg x 2. Aggravated the tendinitis though so wasn't all good! | ||
| Slickdoug | | ... | 19-06-2013 @ 11:48 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | First training session for a week due to tendinitis. MONDAY 10.6.13 Deadlift 70kg x 5 100kg x 5 175kg x 2 142.5kg x 3 (8 sets) SLDL 75kg x 8 (3sets) Barbell Row 70kg x 8 (3sets) Good Mornings 45kg x 8 (3sets) Felt strong again. Didn't aggravate arms so might be on the mend. | ||
| Slickdoug | | ... | 19-06-2013 @ 12:04 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | Arms much better, going to start normal training this week MONDAY 17.6.13 Deadlift 70kg x 5 120kg x 3 187.5kg x 1 (weight plates fell off - oops!) 187.5kg x 2 (two rep PB) 155kg x 3 (6 sets) SLDL 80kg x 8 (3sets) Barbell Row 70kg x 8 (3sets) Good Mornings 50kg x 8 (3sets) Was raging when the plates fell off but my own fault. Second attempt was tough and didn't think I would have got the second rep! Contemplating ditching the Good Mornings, see how I feel next week. | ||
| youngy | | ... | 19-06-2013 @ 12:04 |
 crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Good luck with this mate. A word of warning with the Coan routine. Only shoot for 10-15kg (MAX) improvement when calculating the numbers, if you hit all the reps from that then it may be that you come away with an even bigger increase at the end. Rather than making the reps and weights impossible and then burning out half way through. | ||
| Slickdoug | | ... | 19-06-2013 @ 12:34 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | Thanks Youngy. Have you done this routine? See I've lifting 200kg in the past, bout seven months ago before a break in training, so I'm hoping that will make it easier to get to 220kg as apose to someone who has never lifted 200kg. If that makes sense lol. | ||
| slimsim | | ... | 19-06-2013 @ 12:40 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Slickdoug said:Thanks Youngy. Have you done this routine? See I've lifting 200kg in the past, bout seven months ago before a break in training, so I'm hoping that will make it easier to get to 220kg as apose to someone who has never lifted 200kg. If that makes sense lol. Nope, it makes NO sense! lol  I've done the Coan/Philippi routine and if that's the one, I'm complete agreement with Youngy. It gets damn hard, damn fast. But I hit a 15kg PB from it and that was from having gotten a 15kg PB only a few weeks prior to starting it, so overall my deadlift went up about 30kg in around 16weeks.  Take good care of them tendons. There's been a few too many bicep tears round here recently! | ||
| Slickdoug | | ... | 19-06-2013 @ 12:47 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | slimsim said: Nope, it makes NO sense! lol I've done the Coan/Philippi routine and if that's the one, I'm complete agreement with Youngy. It gets damn hard, damn fast. But I hit a 15kg PB from it and that was from having gotten a 15kg PB only a few weeks prior to starting it, so overall my deadlift went up about 30kg in around 16weeks. Take good care of them tendons. There's been a few too many bicep tears round here recently! Lol. Makes sense in my head! That's good progress in 16weeks well done. Next Monday is week four, and it looks like a b**ch. If 220kg was an outrageous target I'm sure it'll be exposed then, but fingers crossed! | ||
| youngy | | ... | 19-06-2013 @ 12:51 |
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200500.0 kgs @ 84kgs UnEq | Slickdoug said: Lol. Makes sense in my head! That's good progress in 16weeks well done. Next Monday is week four, and it looks like a b**ch. If 220kg was an outrageous target I'm sure it'll be exposed then, but fingers crossed! Week 7 is where it should look IMPOSSIBLE. I have done it before. I think I went from 220/230 to 240 from it but I was increasing my squat at the same time. It should be in my journal but I worked off a 10kg improvement or so. IMO if you aimed for a 190 to 205 increase you would probably be good for a bit more at the end given your previous 1RM. Good luck | ||
| Slickdoug | | ... | 19-06-2013 @ 12:54 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | youngy said: Week 7 is where it should look IMPOSSIBLE. I have done it before. I think I went from 220/230 to 240 from it but I was increasing my squat at the same time. It should be in my journal but I worked off a 10kg improvement or so. IMO if you aimed for a 190 to 205 increase you would probably be good for a bit more at the end given your previous 1RM. Good luck I'll look forward to week 7 then!! Thanks for the advice, if this fails I can only be more sensible next time… | ||
| shortandmighty | | ... | 19-06-2013 @ 12:54 |
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270650.0 kgs @ 90kgs UnEq | I did Coan too. First few weeks were relatively easy, then from week 6 it gets very hard! I only added 10kg to my pb but found my form improved significantly. I ditched the good mornings and did a variation of ghr's instead. Good luck with it. | ||
| Slickdoug | | ... | 19-06-2013 @ 12:59 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | shortandmighty said:I did Coan too. First few weeks were relatively easy, then from week 6 it gets very hard! I only added 10kg to my pb but found my form improved significantly. I ditched the good mornings and did a variation of ghr's instead. Good luck with it. Yeah the Good Mornings are a pain in the ass, might try a variation next week. Thanks | ||
| Slickdoug | | ... | 19-06-2013 @ 20:52 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | WEDNESDAY 19.6.13 Push Press 60kg x 5 65kg x 5 70kg x 4 75kg x 4 80kg x 3 85kg x 3 90kg x 3 Strict Press 55kg x 5 55kg x 5 55kg x 4 (couldn't get the fifth) Behind Neck Press 55kg x 5 55kg x 5 55kg x 4 (couldn't get the fifth) Seated Dumbbell Press 16kg x 5 20kg x 5 25kg x 5 Dynamic Bench 60kg x 8 (5sets) Overhead Tricep Extensions (yeah that's right) 25kg x 6 (3sets) Decent session. Never done Extensions or Seated Dumbbell Presses before. | ||
| Slickdoug | | ... | 24-06-2013 @ 22:39 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | MONDAY 24.6.13 Week 4 of the Coan/Phillippi Deadlift routine and as far as I was concerned the week that would make or break my rather ambitious desired max of 220kg. In the last seven months the most I've pulled is 190kg, and in preparation for tonight's session I took five days off training. Deadlift 100kg x 3 130kg x 2 180kg x 1 197.5kg x 2 (rep PB) 165kg x 3 (5 sets) Row (the weight machine) 100kg x 8 (3 sets) Totally over the moon with the 197.5kg pull for two, upon completion of the second rep I let out a joyous scream and everyone stopped to look lol. The warm-up pull of 100kg felt heavier than usual so I seriously doubted the 197.5kg would happen at all. Used a different gym tonight and the free weights section closed so I had to use the machine for rows, and didn't have time to do anything else after them. Was a tough session. | ||
| Slickdoug | | ... | 26-06-2013 @ 21:23 |
Member 4008, 161 posts SQ 195, BP 150, DL 235580.0 kgs @ 104kgs UnEq | WEDNESDAY 26.6.13 First time I have benched heavy in a while, maybe six or seven months. I figured I'd focus on powerlifting for the next six months or so to get my strength up before getting back to strongman training. Might even enter a comp next year - why not! Bench 60kg x 5 80kg x 4 100kg x 3 110kg x 2 100kg x 3 (four sets) Dynamic Dumbbell Overhead Press 20kg x 3 (six sets) Close Grip Bench 60kg x 5 65kg x 5 70kg x 5 75kg x 5 80kg x 5 Wide Grip Bench 60kg x 5 (three sets) Still feeling it after Mondays Deads but fairly happy with tonight's session. I know on a good day I could bench heavier but tonight I was weak as sh*t. No rep was a struggle though and I kept atleast one in the tank. | ||