Finally Total Destruction Off Red Machine Has Began

[Viking Power]

Have read good things about this cycle bro after we talked a few weeks back.

Some snippets from an EC interview:

BT: WHAT DOES IT FEEL LIKE SQUATTING 900LBS?

Ed Coan: same as 500, but better concentration. 8)

BT: YOU DON'T TRAIN MUSCLES LIKE BICEPS?

Ed Coan: nope, biceps are like ornaments on a xmas tree

WHAT ABOUT LEG PRESSES OR PYLOS?

Ed Coan: They have there place but if you squat hard enough you probably won't be able to do leg presses. Pylos will help.

BT: GIVE ME 5 FACTORS A LIFTER MUST KNOW TO MAKE GAINS.

Ed Coan: knowledge, genetics, technique, some nutrition, recovery techniques, hard work and don't overtrain

Good luck and hard training bro...will be watching with interest but Im sure you'll do well :nod:

Cheers brother Steak , That was a good interview alright :clap: :clap: thanks again brother talk soon.

Stay Strong brother and train hard mate

VP

[Viking Power]

mate, awesome!

ed coan is pretty much the mantis, its gonna make for a good read, a machine like you doing L.P!

L.P gets a fairly bad rap, given all the other methods hitting the mainstream.

Keep it real VP!

Cheers mate, we will give it a good knock mate come week 10 - 14 I am looking forward too,

Train hard brother, thanks again SFS

VP

[Tonka]

Just noticed a change in your training template, Coan was big on volume and will compliment the Sheiko cycles you have done to this point. Why the change from Sheiko to the linear periodization setup? (Just asking to be curious bro) Were you wanting a break or some variety from the Sheiko work?

Give it heaps VP, watch the mini goals you set for each session. Hey I trained at Club Physical New Lynn last Thursday as I was up for the week...kept it real quiet tho bro that I was up because I didnt want to commit to any training sessions because it was my sisters wedding. It was a good thing I didnt either because I was flat out.

[Viking Power]

Just noticed a change in your training template, Coan was big on volume and will compliment the Sheiko cycles you have done to this point. Why the change from Sheiko to the linear periodization setup? (Just asking to be curious bro) Were you wanting a break or some variety from the Sheiko work?

Give it heaps VP, watch the mini goals you set for each session. Hey I trained at Club Physical New Lynn last Thursday as I was up for the week...kept it real quiet tho bro that I was up because I didnt want to commit to any training sessions because it was my sisters wedding. It was a good thing I didnt either because I was flat out.

Hey T

A few reasons at the moment mate, (1) Body was really sore and I found it hard to recover in time before next training maybe to many cycles back to back?, (2) had a bad run with last cycle on test day I was way off for some reason with my targets so I re-started the program and it didn't really take off mind not right wondering what the hell happened then I had problems with the squat suit they all just played on my head then I started listening to, too many people's advice good or bad and before you knew it I was going in bloody circles mate it was driving me nuts.

I thought to myself what was I doing a few months back..... just doing my own thing not worrying about what every one else was doing and just training hard so I have decided to go back to a very basic program with some all round strenght exercises to help build on my base going into the BBro comp, I will mix it up next year mate with (sheiko, 5,3,1 and the Coan program) to suit the comps on the NZPF calendar for 2011 as for me I think I will burn myself out if I just stick with Sheiko or Coan year in year out? maybe better benfits from using all the programs spread out properly over the course of the year?

Yeah I heard you were in mate on Thursday come Friday's training LOL that's cool mate hope the day went well brother :clap: :clap: best wishes to you and your family mate, see ya soon.

VP

[Tonka]

Have to admit that even with 18years experience in the iron game the Sheiko cycle knocked me for six and I was considered one who trained with immense volume. That being said, I have learnt to adapt to the volume (reduced volume at that too) but I had to make adjustments to the program to suit my level and skill. As much as we would like to consider ourselves disciples of the Russian Guru's methodology the reality is we arent when you take into account that those who use this program in the motherland are professionals and they have some "special" creatine to assist them during their block cycles. Its also interesting to note that Boris also recommends to the athletes that although the goal would be to train and lift like robots, we all cant! so listen to your body!!!

Equipment is another thing all together and is best worked in with experienced people. I would have had you sorted in 2 sessions in the both the shirt and suit. Some people can over complicate things when really its just a matter of being smart and using common sense when wearing the suits/shirts.

To be honest, Sheiko in my opinion is great for people who have 3 things - a good base/platform of training, good form for the 3 lifts and are experienced lifters both RAW/equipped. I will admit that it does have benefits for those who are novices like teaching them to learn the lift because they have no choice with all the reps they do each week.

Dont get caught up with taking a back step. We all go through that but thats the beauty of the logs, checking where things started going backwards, when, why and how? Just be aware that by jumping into a Coan template, it will demand a highier work ethic but less intensity like Sheiko offers. This could be good for the body in that it will recover. Next time you have issues bro, flick me an email - we could have worked it out. First thing I would have done was drop your second squat sessions on Firday and your second lot of squats on Monday to allow recover but thats cool bro.

Hit it hard, refocus your mission and build the strength again.

Stay strong bro

R

[Viking Power]

Have to admit that even with 18years experience in the iron game the Sheiko cycle knocked me for six and I was considered one who trained with immense volume. That being said, I have learnt to adapt to the volume (reduced volume at that too) but I had to make adjustments to the program to suit my level and skill. As much as we would like to consider ourselves disciples of the Russian Guru's methodology the reality is we arent when you take into account that those who use this program in the motherland are professionals and they have some "special" creatine to assist them during their block cycles. Its also interesting to note that Boris also recommends to the athletes that although the goal would be to train and lift like robots, we all cant! so listen to your body!!!

Equipment is another thing all together and is best worked in with experienced people. I would have had you sorted in 2 sessions in the both the shirt and suit. Some people can over complicate things when really its just a matter of being smart and using common sense when wearing the suits/shirts.

To be honest, Sheiko in my opinion is great for people who have 3 things - a good base/platform of training, good form for the 3 lifts and are experienced lifters both RAW/equipped. I will admit that it does have benefits for those who are novices like teaching them to learn the lift because they have no choice with all the reps they do each week.

Dont get caught up with taking a back step. We all go through that but thats the beauty of the logs, checking where things started going backwards, when, why and how? Just be aware that by jumping into a Coan template, it will demand a highier work ethic but less intensity like Sheiko offers. This could be good for the body in that it will recover. Next time you have issues bro, flick me an email - we could have worked it out. First thing I would have done was drop your second squat sessions on Firday and your second lot of squats on Monday to allow recover but thats cool bro.

Hit it hard, refocus your mission and build the strength again.

Stay strong bro

R

Thanks mate,

No worries didn't want to bother you mate, but yeah that would be awesome mate maybe after the BBro comp in Nov?.

I will Join up with NZPF and we can set out a game plan for 2011 with cycles and comps? I would appreciate your time brother :clap: Go Hard at Nationals mate I'll be the first one waiting for results as you are looking in top form, thanks again Reuben.

Stay Strong

Troy

[steak]

Gold right there from Tonka :nod: :clap:

[Viking Power]

You are right there Steak :clap: :clap: :clap:

Week 1 Day 2

Bench

bar x 10

60 x 10

60 x 10

80 x 10

Working sets to program

105 x 10

105 x 10

Close Grip Incline

60 x 12

80 x 10

100 x 5

100 x4

Incline D/Bells

36 x 12

36 x 12

next week 39's

Standing Tricep Extensions

bar x 10

40 x 8

60 x 8

60 x 6

Behind Neck Press

bar x 10

40 x 8

60 x 5

60 x 4

60 x 6

Light weight just buggered

lateral Raises

12.5 x 10

12.5 x 10

12.5 x 10

Next week 15's

[steak]

like the volume bro :nod:

[Big john]

awsome stuff bro, abit dif to see after seeing you do some many sheiko cycles bro, hows the body reacting to the change?

[Old Bull]

Good day at the office and a nice change up, how is the body adapting?

[Viking Power]

like the volume bro :nod:

cheers brother

[Viking Power]

awsome stuff bro, abit dif to see after seeing you do some many sheiko cycles bro, hows the body reacting to the change?

cheers mate, yeah a bit different body sore muscles wise anyway buts its good being a while since I hit 10 reps LOL

[Viking Power]

Good day at the office and a nice change up, how is the body adapting?

Hey mate, thanks, body little sore muscle wise maybe due to the higher reps but so far so good strength wise for the program well it is week one didn't know what to expect from the program so I am pleased with week one but week 10 - 14 will tell the story mate.

[ohjoshua]

your journal is always good for motivation VP

[Viking Power]

cheers OJ have a good weekend

week 1 day 3

Deadlifts

60 x 10

100 x 10

140 x 5

140 x 5

Working sets

165 x 10

165 x 10

Have found my deadlift form now bingo - more drive with legs and less lower back work very easy today will try and master this now so every time is the same.

bent over rows with 1 sec pause a top.

60 x 8

100 x 8

100 x 7

Pull ups

BW x 8

BW x 8

hammer strength back machine each arm

60 x 8

80 x 8

100 x 4

Seated calf raises

60 x 20

60 x 20

not a bad week, muscles sore but feel good.

[Big john]

good wrap up to the week bro, LP is abit foreign to me so itll be interesting how it pan outs for ya bro! give it assholes!

[Viking Power]

good wrap up to the week bro, LP is abit foreign to me so itll be interesting how it pan outs for ya bro! give it assholes!

Cheers brother new for me to mate but full steam ahead week 1 down 13 more to go. 8)

[Viking Power]

Week 2 Day 1

Squats

bar x 10

bar x 10

60 x 10

100 x 10

120 x 5

140 x 5

working sets add belt

150 x 10

150 x 10

easier than last week move into 8 reps next week more weight added.

Abit of gear work to sort technique out briefs only

180 x 2

180 x 2

180 x 2

Happy with new technique weight is light its flying up and almost hit depth 100% better well the depth is on par and would pass they said, but I like to leave no dealt so will try to get lower next time round.

Stiff leg deadlifts off 3 inch board

60 x 10

100 x 8

140 x 6

160 x 5

Leg curls

P13 x 8

P13 x 8

P13 x 8

[steak]

Hows the volume bro.. too meke 8) Plenty of movements in that sesh :clap:

[Viking Power]

Hows the volume bro.. too meke 8) Plenty of movements in that sesh :clap:

Hey mate volume all good not to bad walking out of the gym but next day the body's bit sore, but seems to be recovering fast.

[steak]

beating the body into submission bro training is looking pretty solid mate and I would imagine youd be keen to drop some reps and hike the weight?

[Viking Power]

Week 2 Day 2

Bench

Bar x 10

60 x 10

60 x 10

80 x 10

Working sets to program

105 x 10

105 x 10

Close Grip Incline

60 x 10

80 x 10

100 x 5

100 x 5

Behind Neck Press

Bar x 10

60 x 6

60 x 6

60 x 6

Lateral Raises

12.5 x 10

16 x 10

16 x 10

16 x 10

Dumbbell Shrugs

60 x 8

60 x 8

60 x 8

60 x 8

Standing Tricep Extensions

Bar x 10

60 x 6

60 x 6

60 x 6

60 x 6

[Viking Power]

beating the body into submission bro training is looking pretty solid mate and I would imagine youd be keen to drop some reps and hike the weight?

LOL yeah brother keen as to get to week 10 and onwards, but on the other side this ground work will pay its dues later on in the program I'm thinking so its gotta be done.

Good Luck this weekend mate working forward to your outcome smash the hell out of it brother :clap: :clap:

[Big john]

Alot going on in the Ed coan Workshop!

mad workload bro, awhole bunch of Varity of dif exercises on LP. makes for interesting sessions i guess? 8)