[FRONT SQUAT:]

FRONT SQUAT:
2x6 @ 220lbs

INCLINE BENCH:
4x6 @ 200lbs

STANDING OH PRESS:
2x6 @ 145lbs

ABS & RC

[SUMO DEADS:]

SUMO DEADS:
4x6 @ 320lbs

PENDLEY ROWS:
8x4 @ 160lbs

PULL-UPS:
5x2 @ Bw+15

[SPEED SQUATS:]

SPEED SQUATS:
2x10 @ 285lbs

FLAT BENCH:
10x2 @ 243lbs

CG BENCH:
10x2 @ 214lbs

INCLINE DB BENCH:
10x2 @ 65 lb db's

ABS & RC

Yes, I've changed things around again.  My resolution for the new year is getting my program ADD under control    I'll explain things later as it deals with the merge of a couple programs.

[DEADLIFTS:]

DEADLIFTS:
2x1 @ 450lbs

SPEED DEADS:
2x8 @ 360lbs

SLDL:
8x3 @ 315lbs

PULL-UPS:
8x3 @ Bw+5

PENDLAY ROWS:
8x3 @ 135lbs

GOODMORNINGS:
8x3 @ 225lbs

The SLDL, Pull-ups, rows, and gm were suppose to be done in a circuit type fashion, but I don't have enough bars.  So what i did, was circuit two of the exercises and then the other two.

Now on to an explanation of what I'm doing, just in case any one is interested.   My Deadlift training is based on the Coan/Phillipi Deadlift routine.  My bench training is based on the Ed Coan Bench Press training cycle, and the Squat I will be basing that off the Coan/Phillipi deadlift routine but plugging my squat #'s in, in place of the deadlift.

I've split up the heavy squats and the speed squats on separate days.  On the longer benching days I will do speed squats and on the shorter bench days I will do my heavy squats.  My heavy Squat days will be 2 days after my deadlift days.  So it will basically look like this:

Monday:
Speed Squats
Bench
CG Bench
Incline DB Bench

Wednesday:
Deadlift & Stuff

Saturday:
Heavy Squats
Bench

This is how it will stand to begin.  I may put 2 day between Saturday and the next workout, but for now it will just be 1 day between.

Hopefully that wasn't too confusing

That looks very interesting. I am very interested how that will go for you. Having a lot of the big thre execercises is something that helps me always in working on form and conditioning.

Will you max out before you'll start this one? Curious as to what the "modified" russian routine  got you.

That looks very interesting. I am very interested how that will go for you. Having a lot of the big thre execercises is something that helps me always in working on form and conditioning.

Will you max out before you'll start this one? Curious as to what the "modified" russian routine  got you.

No I didn't max.  I'm using these numbers as my 1rm for the beginning:
Squat: 425
Bench: 345
Deads: 550

The program has these set for my ending 1rm's:
Squat: 475
Bench: 383
Deads: 600

I do think that doing front squats to be very beneficial though, so I may keep doing a few sets after my heavy squat session.  Hopefully all goies well.

Ok, I've done a little tweaking and have decided to keep the days the same as prescribed in the Coan Bench routine (Wednesday & Saturday).  For the Squat and Deadlift routines I've decided to do Squats on Mondays and Deads on Thursdays. 

[SPEED BENCH:]

SPEED BENCH:
2x10 @ 207lbs

PUSH PRESS:
4x1 @ 135lbs
2x1 @ 155lbs
2x1 @ 175lbs
2x1 @ 195lbs
1x1 @ 215lbs

DIPS:
10x3 @ Bw

BAND PUSHDOWNS:
8x2 @ Blue Band

ABS & RC

First time doing Dips in like a year and a half, since I injured my shoulder.  Was a little uncomfortable at first, but got better on the second and third sets.  Will have to take it easy adding weight to those.

[SQUATS:]

SQUATS:
2x1 @ 355lbs

SPEED SQUATS:
2x10 @ 285lbs

FRONT SQUATS:
5x5 @ 185lbs

ABS & BB CURLS

Not a bad workout, should have went heavier on the Front Squats though.

[BENCH:]

BENCH:
10x2 @ 243lbs

CG BENCH:
10x2 @ 214lbs

INCLINE DB PRESS:
10x2 @ 70 lb dbs

SIDE LATERALS:
10x3 @ 30 lb db

ABS & RC


The 2 sets of 10 reps on both the Bench and CG Bench felt much harder to do this week.  I haven't done 10 reps on anything for a long, long time.  Oh well next week it drops down to 8 reps but the intensity increases.

It could also be due to the alcohol consumption.  This is the one period of the end of the year/new year that I have a few drinks.  With the holidays plus all the College Bowl Games and my Birthday, hey I have to let loose a little bit 

Nothing like a good bench session to cure a hangover. I had a whopping whole Belgian beer at New Year's, then again I'm doing a modified Smolov squat routine for this upcoming meet so... But I digress, Happy Belated Birthday and a Happy New 2008!! Your program set up looks very interesting to say the least, looking forward to seeing what the Coan all-over approach does for you. You've been getting some scary gains of late... keep it up.

[DEADLIFTS:]

DEADLIFTS:
2x1 @ 480lbs

SPEED DEADS:
2x8 @ 390lbs

SLDL's:
8x3 @ 295lbs

PULL-UPS:
8x3 @ Bw+5

PENDLAY ROWS:
8x3 @ 160lbs

ABS

Looks like the hangover is over.
Have a great and successful year 2008!

[BENCH:]

BENCH:
10x2 @ 209lbs

OH PRESS:
5x1 @ 135lbs
4x1 @ 155lbs
3x3 @ 175lbs

LYING TRI. EXT.:
10X3 @ 75lbs

DIPS:
8x3 @ Bw+5

(slight incline)FLYES:
12x2 @ 40 lb dbs

RC work