[Cap'n]

I was debating what routine to do right after Smolov a few months ago, and one idea that came up was a pure Oly based routine.

Now, in a few days I'm about to do week 4 of 10 of the Coan's DL cycle. That should finish in the last week of January or the first week of February (Depends on how much time I take off at christmas). I'll take two weeks off after testing my max and then boom, straight into Oly lifting.

This is the link Zero gave me months ago: http://www.tc.umn.edu/~keen0018/bulgar.htm

I'm curious if anyone has tried any other Oly routine that differs from this one. Let me know

[Cap'n]

December 9, 2007

Coan's DL Cycle Week 4

Deadlift
Warmup
455x2

Ow, ow, ow ow ow.

Speed Deadlift
Supposed to be 380, but that was NOT happening today. Dropped it down to 345
345x3x8

Circuit

Stiff-leg deadlift: 8 reps (135)
Bent over row: 8 reps (135)
Underhand (reverse) grip lat pulldown: 8 reps (140)
Arched back good morning: 8 reps (115)

[Zerocrew1984]

here are some other links

http://www.exrx.net/WeightTraining/Weightlifting.html

[Zerocrew1984]

great deadlifting, 455 x 2 ! good job and smart move on keeping assistance light.

[Cap'n]

Originally Posted by Zerocrew1984

great deadlifting, 455 x 2 ! good job and smart move on keeping assistance light.

After so many horror stories about people hurting themselves, and wishing they had gone lighter. I knew I had to keep it down.

[Cap'n]

December 11, 2007

Guerrilla Cardio.

That is all.

[Zerocrew1984]

guerrilla cardio....?

[Cap'n]

Guerilla Cardio

[Zerocrew1984]

ahhh, i remember that from the bama days. this is one of the articles i lost when i left my old job. thanks.

[DEVILsSON]

alan how much did you take of your max when u calculated these numbers?