Goals & Gains Riks Training Log

[rikwebb]

what

what's a coan deadlift? I've done coan rows before

Its a Deadlift but you control the descent but enough so its not to slow, so almost between a normal deadlift and a glass floor deadlift,

Here's a IG reel example from one of my team mates performing them

 

[rikwebb]

B5W4D2

Coan Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 130kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 160kgs / 352lbs
1 x 2 @ 175kgs / 385lbs
1 x 1 @ 190kgs / 418bs
2 x 2 @ 170kgs / 374lbs
3 x 4 @ 145kgs / 319lbs


BB RDL

3 x 7 @ 105kgs / 231lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 120kgs / 264lbs


1ct Paused Bench

5 x 3 @ 110kgs / 242lbs


Chest Supported DB Row

1 x 12 @ 28kgs / 61.6lbs per hand
2 x 12 @ 38kgs / 83.6lbs per hand

 

[rikwebb]

B5W4D3

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 140kgs / 308lbs
1 x 1 @ 160kgs / 352bs
4 x 4 @ 127.5kgs / 280lbs

Leg Press

1 x 10 @ 160kgs / 252lbs
1 x 10 @ 200kgs / 440lbs
3 x 10 @ 260kgs / 572lbs


Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
2 x 12 @ 97.3kgs / 214.06lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 150kgs / 330lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

B5W4D4 - Saturday

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 140kgs / 308bs
1 x 1 @ 152.5kgs / 336.5bs
1 x 1 @ 167.5kgs / 368.5

Deadlift

3 x 4 @ 145kgs / 313.5lbs

DB RDL's

2 x 10 @ 42kgs / 92.4lbs per hand

Spoto Press

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
5 x 4 @ 105kgs / 231lbs

Chest Supported Row

3 x 12 @ 38kgs / 83.6lbs per hand

Neutral Grip Pulldowns

3 x 12 @ 97.3kgs / 214.06lbs

 

[rikwebb]

B5W5D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 160kgs / 352lbs
1 x 1@ 172.5kgs / 379.5lbs
1 x 1 @ 187.5kgs / 412.5lbs
4 x 4 @ 142.5kgs / 313.5lbs


Leg Press

1 x 10 @ 160kgs / 252lbs
1 x 10 @ 200kgs / 440lbs
3 x 10 @ 260kgs / 572lbs


Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 112.5kgs / 247.5lbs
1 x 1 @ 120kgs / 264lbs


Paused Bench (1ct)

2 x 3 @ 125kgs / 275lbs
3 x 6 @ 105kgs / 231lbs

Lat Pull Down

1 x 12 @ 65kgs / 143lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
3 x 12 @ 100kgs / 220lbs

Copenhagen Holds

2 x 15 secs