Bench Press Training - Ed Coan Routine Week 9

31 May 2011

Regular bench press 300 lbs. x 2 sets x 3

Close-grip bench press 265 lbs. x 2 sets x 3

Incline press 225 lbs. x 3 sets x 2

Pullups/chinups 5x5

T-Bar rows 3 sets x 10

Bottoms-up bench press hit 300 lbs. x 1, failed 325 lbs.

Olympic bar skullcrushers 4 sets

Preacher DB curls 3 sets

Squat Training - Week 2, Cycle 7

30 May 2011

Long night plus busy morning = mediocre session. Again, did the squats and got out of the gym.

Back squat:

Warmup 3 sets
315 lbs. x 3
365 lbs. x 3
405 lbs. x 5

Deep Olympic squats:

200 lbs. x 3
230 lbs. x 3
260 lbs. x 4

Some light abdominal work, and that was it.

Overhead Press Training - Week 1, Cycle 7

27 May 2011

Overhead press from rack:

Warmup 1 set
150 lbs. x 5
170 lbs. x 5
195 lbs. x 7

Back-off set 150 lbs. x 5

Behind-the-neck press 120 lbs. x 5

Light bench press 195 lbs. x 2 sets x 10

Pullups/chinups 5x5

Incline bench DB curls 4 sets

Tricep pushdowns 4 sets

Some light abdominal work

Bodyweight today - 199.0 lbs.

Deadlift Training - Week 1, Cycle 7

26 May 2011

Deadlift:

285 lbs. x 5 (all double OH)
330 lbs. x 5 (2 DOH)
370 lbs. x 10 reps (hard)

The gym that I go to got a safety squat bar, so I tried it out. It seems a lot heavier than a regular bar.

Safety bar box squats above parallel - worked up to  bar + 190 lbs. for a triple. The bar forces you to stay upright and sit back into the squat more, and I would have trouble hitting depth with it.

Machine shrugs 3 sets x 10

Stiff-legged DLs - worked up to 335 lbs. x 1 (PR, I think)

Mid-shin deadlifts - worked up to 365 lbs. x 1 (never done these before). Could have gone higher, but by this time my hands already felt like raw meat.

Leg curls 3 sets x 10

Bench Press - Ed Coan Routine Week 8

24 May 2011

Regular bench press 290 lbs. x 3, x 2 (took a very wide grip on the second set and failed)

Close-grip bench press 255 lbs. x 2 sets x 3 (this was not too tough)

Incline bench press 205 lbs. x 3, 225 lbs. x 1, 210 lbs. x 4 (routine called for 235x2x3, but no way)

Pullups/chinups 5x5

Bent-over row 205 lbs. x 5, 225 lbs. x 5, 245 lbs. x 4

Bottom-position bench presses - worked up to a single with 315 lbs., which is a PR in this movement

Olympic bar skullcrushers 3 sets

DB presacher curls 3 sets

Squat Training - Week 1, Cycle 7

23 May 2011

Did only squats today, walked around all day in intense heat so didn't feel like doing more.

Back squat:

Warmup 3 sets
290 lbs. x 5
335 lbs. x 5
380 lbs. x 6

Deep Olympic Squat:

190 lbs. x 5
210 lbs. x 5
230 lbs. x 5

Kettlebell Day - Deload Week

20 May 2011

Mixed kettlebell day instead of deadlifting:

One-arm KB snatch:

18 lbs. x 1 set x 10 per arm
24 lbs. x 1 set x 10 per arm
35 lbs. x 4 sets x 10 per arm
44 lbs. x 2 sets x 10 per arm

One-arm KB swing:

44 lbs. x 4 sets x 10 per arm
35 lbs. x 2 sets x 10 per arm

Two-hand KB jerks 35 lbs. x 3 sets x 10

BW this morning - 199.4 lbs.

Overhead Press Training - Light Week

19 May 2011

Overhead press:

145 lbs. x 5
165 lbs. x 3 sets x 5

Behind-the-neck press 2 sets x 5

Light bench press 195 lbs. x 2 sets x 10

Power rack bottom-position bench press - worked up to 295 lbs. x 1

Incline bench DB curl 4 sets

Tricep pushdowns 4 sets

Various stuff for the shoulders - lateral raises, front raises, bent-over raises x 2 sets each

Squat Training - Deload Week

17 May 2011

Super-deep Olympic squat: worked up to a light single with 315 lbs. over a bunch of sets

Leg extension 3 sets x 10

Leg curl 3 sets x 10

That was it.

Bench Press Training - Ed Coan Routine, Week 7

16 May 2011

Lower back is still sore, will keep it light this week apart from the bench pressing.

Bench press:

Warmup 3 sets

Regular bench press 275 lbs. x 4, x 5 - should have done 2x5, but not too bad

Close-grip bench press 245 lbs. x 4, x 5 - same here

Incline bench press 225 lbs. x 1, 205 lbs. x 3, x 4, 185 lbs. x 5, 195 lbs. x 4

Pullups/chinups 5x5

Machine low row 3 sets

DB hammer curls 4 sets

Olympic bar skullcrushers 4 sets

Preacher DB curls 2 sets

Deadlift Training - Week 3, Cycle 6

13 May 2011

Weak day today, barely managed to crawl out of bed and get to the gym. My lower back and posterior chain in general are really sore, not sure why.

Next week will be a light week, apart from the bench press day.

Deadlift:

Warmup 2 sets
320 lbs. x 5
365 lbs. x 3
405 lbs. x 3

Weighted back raises 3 sets x 10

Leg curl 3 sets x 10

15 minutes cardio on the elliptical machine.

Overhead Press Training - Week 3, Cycle 6

12 May 2011

Overhead press:

Warmup 3 sets
165 lbs. x 5
190 lbs. x 3
210 lbs. x 3

Light bench press 195 lbs. x 2 sets x 10

Pullups/chinups 5x5, weighted (25 lbs.) 3x3

Incline bench DB curls 4 sets

Tricep pushdowns 3 sets

Weighted dips x a few sets (light)

Weighted situps on inclined ab board 4 sets

Overhead Press Training - Week 3, Cycle 6

12 May 2011

Overhead press from rack:

Warmup 3 sets
165 lbs. x 5
190 lbs. x 3
210 lbs. x 3

Behind-the-neck press 1 set x 5

Pullups/chinups 5x5, weighted 3x3 (25 lbs.)

Weighted dips (25 lbs.) 3 sets

Light bench press 195 lbs. x 2 sets x 10

Incline bench DB curl 4 sets

Tricep pushdown 3 sets

Weighted situps on incline ab board 4 sets

Squat Training - Week 3, Cycle 6

10 May 2011

Squat:

Warmup 3-4 sets
335 lbs. x 5
370 lbs. x 3
415 lbs. x 4 (this was easier than 395x5 last week)

Half-squats - worked up to 565 lbs. x 1

Super-deep Olympic squats 210 x 5, 235 x 3, 265 x 3

Leg press 3 sets

Leg extension 3 sets x 10

Hanging leg raise 2 sets x 10

Bench Press Training - Ed Coan Routine Week 6

9 May 2011

Bench press:

Warmup 3 sets

Regular bench press 265 lbs. x 2 sets x 5 (felt easier than last week's 255)

Close-grip bench press 235 lbs. x 2 sets x 5 (no problem)

Incline bench press 200 lbs. x 10 reps (broken down into several sets), 205 lbs. x 2

Pullups/chinups 5x5, weighted (25 lbs.) 3x3

Pendlay rows 135 lbs. x 5, 185 x 5, 205 x 5, 235 x 3

Low pulley row 3 sets x 8

DB hammer curls 4 sets x 5

Olympic bar skullcrushers 4 sets x 5

Preacher curl machine 2 sets

Remedial exercises - rear delt raises, L-presses x a few sets

Weighted situps on incline ab board 4 sets

Deadlift Training - Week 2, Cycle 6

6 May 2011

Warmup 2 sets
300 lbs. x 3 (all double OH)
340 lbs. x 3 (2 double OH)
385 lbs. x 8 reps

Rack pulls - worked up to 600 lbs. x 1

HammerStrength machine shrugs 3 sets

Olympic squats 3 sets, light

Hanging leg raises 2 sets x 10

Bodyweight as of this morning - 199 lbs. on the dot.

Overhead Press Training - Week 2, Cycle 6

5 May 2011

Overhead press:

Warmup 3 sets
160 lbs. x 3
180 lbs. x 3
200 lbs. x 5

Back-off set 150 lbs. x 4

Behind-the-neck press 100 lbs. x 5

Push-press from chest to eye level 265 lbs. x 2, 275 lbs. x 1 (partials)

Light bench press 190 lbs. x 2 sets x 10

Incline bench DB curls 4 sets

Tricep pushdowns 3 sets

Some remedial exercises - rear delt raises, light wrist curls, L-presses for shoulders

Weighted situps on incline ab board 4 sets

Squat Training - Week 2, Cycle 6

3 May 2011

Back squat:

Warmup 2 sets
305 lbs. x 3
350 lbs. x 3
395 lbs. x 5

Squat lockouts - worked up to 535 lbs. x 1

Super-deep Olympic squat:

195 lbs. x 3
225 lbs. x 3
250 lbs. x 4

Leg press - worked up to 7 plates x 3

Hack squat 3 sets with light weight

Hanging leg raise 2 sets x 10

Bench Press Training - Ed Coan Routine Week 5

2 May 2011

Bench press:

Regular grip 255 lbs. x 2 sets x 5 (somehow this felt heavy)

Close-grip 225 lbs. x 2 sets x 5

Incline bench press 185 lbs. x 5, 190 lbs. x 5 (still off by 20 lbs. or more), 135 lbs. x 5

DB flyes 1 set x 12, light

Pullups/chinups 5x5, weighted 3x3 (+10, +25, +35 lbs.)

Pendlay rows 165 lbs. x 5, 215 lbs. x 5, 235 lbs. x 3, 255 lbs. x 3

DB hammer curls 3 sets

Olympic bar skullcrushers 4 sets

Incline ab board weighted situps 4 sets