Raising the Dead (10 weeks)

Week 9/Day 2-Tues
A1)bench:3X5@225, 1X4@235, 1X3@245
A2)cable cruches:5X15@150
B)speed bench:3X3@135
C)push press:1X3@175, 1X6@155, 1X3@175, 1X9@145
D)1 arm db press:2X12 w/60 pd db
E)cable flyes:2X12@70
 
Week 9/Day 3-Thurs
A1)full snatch:3X3@130
A2)fixed bar curl:3X3@100
B)squats:1X8@225, 1X6@275, 1X4@315, 1X3@325, 1X2@335, 1X1@345, 1X1@355, 1X2@365, 1X2@375
C)bulgarian squats:2X10 w/45 pd dbs
D)farmers walks:1X45 seconds@110 pd dbs, 1X30 seconds@110 pd dbs
E1)low cable flyes:3X12@hell if I remember
E2)low cable curls:3X12@hell if I remember
E3)fixed bar press-extension:3X12@60

This was enough. I actually prob didn't need the last 3 movements but oh well. I'll rest tomorrow, MMA on Sat, rest on Sun and then it'll be time for the last day of the Coan routine. So far I've located a two digicams so I can get video and pics...should be fun.
 
Week 10/Day 1-Monday

Okay, so it's the final week. I have pictures and a video coming of my 415 deadlift and a 85 pound 1 arm bb snatch.

A)deadlift:3X1@415
B)full cleans:2X3@135, 1X2@155
C)squats:1X8@225, 1X4@315, 1X3@365
D)1 arm bb snatch:2X3@65, 1X2@85
E)deadlift:1X1@415

My stupid camera guys couldn't seem to get a lockout picture so I ended up repeating the deadlift three times in like two minutes, which is pretty cool in my book since it's a new PR. Then my cousin shows up at the end of the 1 arm bb snatches with his video cam and I thought I'd give it one more go. Strangely enough, it was prob the best one.

He'll be throwing it on disk for me tonight and the pics should be gettin emailed to me tonight...so I'll throw them up in teh pics section.
 
mreik said:
awesome man.. 3 times ina row is sick, you must have been pumped...
Click to expand...

I was more than estatic. Looks like I'm gonna need to come up with a new training program. I think I'll start concentrating more on good mornings as they ahve the purpose of working both teh squat and the deadlift at the same time.
 
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