30 June 2011
Continued with the squat saga in addition to the scheduled overhead press workout. Back is feeling better.
Full squats barx5, 65x5, 95x5, 115x5, 145x5, 165x5, 175x5
Overhead press 175 lbs. x 5, 200 lbs. x 3, 220 lbs. x 2 (so now my press is higher than my squat)
High box squats 220x5, 265x5, 285x5, 295x5, 300x5
Seated good mornings 45x5, 65x2x5
Light bench press 200 lbs. x 2 sets x 10
Seated behind-the-neck press 115x2, 135x2, 145x2, 155x2, 165x2
Close-grip bench lockouts in power rack - a few sets
Light abdominal work 2 sets
Thursday, June 30, 2011
Wednesday, June 29, 2011
Leg Training - Rehab Squats
29 June 2011
Followed my decision to try squatting five days this week. So today was Day 3. I even managed to add some weight to the bar for real squats, but my hips are still mysteriously stiff, despite doing several minutes of hip stretching.
Full squat barx5, 65x5, 95x5, 115x5, 135x5, 145x5, 165x5
High box squat 195x5, 215x5, 245x5, 265x5, 285x5
Again, kept form perfect, avoided forward lean and quit at the slightest sign of pain. This might work.
Seated good mornings bar x 10, 55 lbs. x 2 sets x 10
Standing band crunches 3 sets
Leg extension 3 sets x 10
Seated calf raise 4 sets x 10
Followed my decision to try squatting five days this week. So today was Day 3. I even managed to add some weight to the bar for real squats, but my hips are still mysteriously stiff, despite doing several minutes of hip stretching.
Full squat barx5, 65x5, 95x5, 115x5, 135x5, 145x5, 165x5
High box squat 195x5, 215x5, 245x5, 265x5, 285x5
Again, kept form perfect, avoided forward lean and quit at the slightest sign of pain. This might work.
Seated good mornings bar x 10, 55 lbs. x 2 sets x 10
Standing band crunches 3 sets
Leg extension 3 sets x 10
Seated calf raise 4 sets x 10
Tuesday, June 28, 2011
Lower Back Rehab + Some Upper Back Work
28 June 2011
Managed to hit a few sets of high box squats, which makes me very happy. Also squatted to depth some with an empty bar.
High box squats 135x5, 185x5, 225x5, 275x5 - back started to hurt a bit here, so I stopped.
Pullups 5x5
Pulldowns 4 sets x 5, progressively heavier
EZ bar preacher curls 3 sets
Did a lot of standing band crunches, I think they help te lower back a bit.
Managed to hit a few sets of high box squats, which makes me very happy. Also squatted to depth some with an empty bar.
High box squats 135x5, 185x5, 225x5, 275x5 - back started to hurt a bit here, so I stopped.
Pullups 5x5
Pulldowns 4 sets x 5, progressively heavier
EZ bar preacher curls 3 sets
Did a lot of standing band crunches, I think they help te lower back a bit.
Monday, June 27, 2011
Bench Press Training - Ed Coan Routine, Week 13 (New Cycle)
27 June 2011
Tried some light squats today but lower back is still in pain. My hips are also feeling weird and it took me five or six sets to break parallel - I would descend to about an inch above parallel and just stop there, unable to go lower. When I finally managed to squat below parallel I think I topped out at something like 155 lbs. for 3 reps and it was painful, so I just gave up.
Tried leg presses - another no-go.
So I decided to start my new Ed Coan bench routine a day earlier than planned:
Regular bench press 235 lbs. x 2 sets x 10 (last set was tough)
Close-grip bench press 210 lbs. x 2 sets x 10 (could not complete second set, had to rest-pause the reps)
Incline bench press 155 lbs. x 2 sets x 8 reps, 135 lbs. x 1 set x 6 reps
Incline bench is still lagging behind the program, but I'm not too worried.
Then I did some bottoms-up incline presses in the power rack - worked up to 185 lbs. x 3.
Finished with some ab work - incline ab board 1 set, standing band crunches x 3 sets
For lower back rehab, did seated good mornings - 2 sets x 10 with just the bar, stretches and foam rolling.
Tried some light squats today but lower back is still in pain. My hips are also feeling weird and it took me five or six sets to break parallel - I would descend to about an inch above parallel and just stop there, unable to go lower. When I finally managed to squat below parallel I think I topped out at something like 155 lbs. for 3 reps and it was painful, so I just gave up.
Tried leg presses - another no-go.
So I decided to start my new Ed Coan bench routine a day earlier than planned:
Regular bench press 235 lbs. x 2 sets x 10 (last set was tough)
Close-grip bench press 210 lbs. x 2 sets x 10 (could not complete second set, had to rest-pause the reps)
Incline bench press 155 lbs. x 2 sets x 8 reps, 135 lbs. x 1 set x 6 reps
Incline bench is still lagging behind the program, but I'm not too worried.
Then I did some bottoms-up incline presses in the power rack - worked up to 185 lbs. x 3.
Finished with some ab work - incline ab board 1 set, standing band crunches x 3 sets
For lower back rehab, did seated good mornings - 2 sets x 10 with just the bar, stretches and foam rolling.
Friday, June 24, 2011
Overhead Press Training - Week 2, Cycle 8
24 June 2011
Overhead press from rack:
Warmup 2 sets
165 lbs. x 3
185 lbs. x 3
210 lbs. x 5
Lower back held out remarkably well and is starting to feel better. It will be a while until I squat or deadlift heavy again. Started the session with 2 sets x 10 of the seated good morning with just the bar for a nice spinal erector stretch.
Seated behind-the-neck press - worked up to 165 lbs. x 1. Still weak as a kitten here, but I will get better.
Light bench press 2 sets x 10 with 205 lbs. Used a wider grip on this one.
Close-grip bench press - worked up to 275 lbs. x 2
Finished the triceps with 3 sets of tricep pushdowns.
Overhead press from rack:
Warmup 2 sets
165 lbs. x 3
185 lbs. x 3
210 lbs. x 5
Lower back held out remarkably well and is starting to feel better. It will be a while until I squat or deadlift heavy again. Started the session with 2 sets x 10 of the seated good morning with just the bar for a nice spinal erector stretch.
Seated behind-the-neck press - worked up to 165 lbs. x 1. Still weak as a kitten here, but I will get better.
Light bench press 2 sets x 10 with 205 lbs. Used a wider grip on this one.
Close-grip bench press - worked up to 275 lbs. x 2
Finished the triceps with 3 sets of tricep pushdowns.
Thursday, June 23, 2011
Lower Back Rehab + Upper Back + Biceps
23 June 2011
Some light lower back work, seated upper back and biceps exercises. Injured area is slightly better, I keep doing stretches and abdominal exercises when at home. Hoping to get back to very light squats and deadlifts next week, then maybe heavier stuff the week after that.
The pain is now bearable and I hope no permanent damage has been done.
Morning: pushup planks, planks and crunches, lower back stretching
Afternoon (gym): Seated good mornings: bar only x 3 sets x 10, 65 lbs. x 1 set x 10
Pullups 5 sets x 5
Leg extensions 3 sets x 10
Machine pulldowns 5 progressively heavier sets
Leg curl 3 sets x 10
Chest-supported seated row 3 sets x 10
Seated shrugs 3 sets x 10 w. 80 lb. dumbbells (this was not a good idea, as picking the DBs up was sort of painful)
Incline bench seated DB curl 4 sets
Concnetration curl 4 sets
Evening: light abdominal work, back stretches
Some light lower back work, seated upper back and biceps exercises. Injured area is slightly better, I keep doing stretches and abdominal exercises when at home. Hoping to get back to very light squats and deadlifts next week, then maybe heavier stuff the week after that.
The pain is now bearable and I hope no permanent damage has been done.
Morning: pushup planks, planks and crunches, lower back stretching
Afternoon (gym): Seated good mornings: bar only x 3 sets x 10, 65 lbs. x 1 set x 10
Pullups 5 sets x 5
Leg extensions 3 sets x 10
Machine pulldowns 5 progressively heavier sets
Leg curl 3 sets x 10
Chest-supported seated row 3 sets x 10
Seated shrugs 3 sets x 10 w. 80 lb. dumbbells (this was not a good idea, as picking the DBs up was sort of painful)
Incline bench seated DB curl 4 sets
Concnetration curl 4 sets
Evening: light abdominal work, back stretches
Tuesday, June 21, 2011
Bench Press Training - Ed Coan Routine Week 12
21 June 2011
The routine called for some maxing out, so that's what I did. The goal was 345 lbs. for a single. I warmed up to 275 lbs. x 1, then went:
300 lbs. x 1 (easy)
315 lbs. x 1 (still fairly easy)
335 lbs. x 1 (not too tough)
345 lbs. x 1 (good rep)
I should have tried 355x1, which would have been a PR by 2 lbs., but I'd taken too many attempts and was pretty tired at this point.
The rest of the routine did not go too well, I was too beat up by now to max out on close grip and incline bench:
Close grip went up to 275 lbs. x 1, 295 lbs. x fail
Incline bench press 225 lbs. x 1
Bottom-up bench press worked up to 295 lbs. x 1
Close-grip partial bench press 225 lbs. x 5
Pullups/chinups 5x5
Dips BW x 2 sets x 10
EZ bar preacher curl 5 sets
Machine tricep dips 4 sets x 10
Lower back still hurts like hell.
The routine called for some maxing out, so that's what I did. The goal was 345 lbs. for a single. I warmed up to 275 lbs. x 1, then went:
300 lbs. x 1 (easy)
315 lbs. x 1 (still fairly easy)
335 lbs. x 1 (not too tough)
345 lbs. x 1 (good rep)
I should have tried 355x1, which would have been a PR by 2 lbs., but I'd taken too many attempts and was pretty tired at this point.
The rest of the routine did not go too well, I was too beat up by now to max out on close grip and incline bench:
Close grip went up to 275 lbs. x 1, 295 lbs. x fail
Incline bench press 225 lbs. x 1
Bottom-up bench press worked up to 295 lbs. x 1
Close-grip partial bench press 225 lbs. x 5
Pullups/chinups 5x5
Dips BW x 2 sets x 10
EZ bar preacher curl 5 sets
Machine tricep dips 4 sets x 10
Lower back still hurts like hell.
Monday, June 20, 2011
Squat Training - Week 2, Cycle 8
20 June 2011
So my back problem escalated today to the point where I can barely walk. Managed to get the squats done but my back almost collapsed as I was racking the bar, so I could have been in a world of trouble. No squats or deadlifts this week - will see about next week. Hope the pain goes away on its own.
Back squat:
Warmup 4 sets
315 lbs. x 3
365 lbs. x 3
405 lbs. x 5
Deep squat - worked up to 305 lbs. x 1. Pain was really bad at this point so I cut the session short.
So my back problem escalated today to the point where I can barely walk. Managed to get the squats done but my back almost collapsed as I was racking the bar, so I could have been in a world of trouble. No squats or deadlifts this week - will see about next week. Hope the pain goes away on its own.
Back squat:
Warmup 4 sets
315 lbs. x 3
365 lbs. x 3
405 lbs. x 5
Deep squat - worked up to 305 lbs. x 1. Pain was really bad at this point so I cut the session short.
Saturday, June 18, 2011
Overhead Press Training - Week 1, Cycle 8
17 June 2011
Lower back hurt like hell today and last night was a long night. Still had an okay workout.
OH Press from rack:
Warmup 2 sets
150 lbs. x 5
170 lbs. x 5
200 lbs. x 6
Back-off set 150 lbs. x 5
Behind-the-neck press light x 5 reps
Pullups 2 sets x 5
Light bench press 200 lbs. x 2 sets x 10
Incline bench DB curls 4 sets
Tricep pushdowns 4 sets
Forearm curls 3 sets x 10
Wrist curls 3 sets upper, 3 sets lower
Bodyweight as of this morning 199.0 lbs.
If my lower back feels better by Monday I will try to hit some conservative PRs on the squat and BP, possibly OHP.
Lower back hurt like hell today and last night was a long night. Still had an okay workout.
OH Press from rack:
Warmup 2 sets
150 lbs. x 5
170 lbs. x 5
200 lbs. x 6
Back-off set 150 lbs. x 5
Behind-the-neck press light x 5 reps
Pullups 2 sets x 5
Light bench press 200 lbs. x 2 sets x 10
Incline bench DB curls 4 sets
Tricep pushdowns 4 sets
Forearm curls 3 sets x 10
Wrist curls 3 sets upper, 3 sets lower
Bodyweight as of this morning 199.0 lbs.
If my lower back feels better by Monday I will try to hit some conservative PRs on the squat and BP, possibly OHP.
Deadlift Training - Week 1, Cycle 8
16 June 2011
Toguh workout today, was low on energy and the weight felt super heavy. To add to the shittiness I think I pulled something in my hip or lower back and it hurts like hell.
Deadlift:
Warmup 2 sets
295 lbs. x 5 (double OH)
340 lbs. x 5 (2 DOH)
380 lbs. x 8 reps (toughest DL workout so far)
Weighted hyperextensions (44 lbs.) 3 sets x 10
Hamstring raise (new machine - no stack, use bodyweight only) 3 sets x 3 (hard)
Shrugs 3 sets x 8-10 reps, light weight
Leg curl 3 sets x 10
Calf raise 3 sets x 10
Toguh workout today, was low on energy and the weight felt super heavy. To add to the shittiness I think I pulled something in my hip or lower back and it hurts like hell.
Deadlift:
Warmup 2 sets
295 lbs. x 5 (double OH)
340 lbs. x 5 (2 DOH)
380 lbs. x 8 reps (toughest DL workout so far)
Weighted hyperextensions (44 lbs.) 3 sets x 10
Hamstring raise (new machine - no stack, use bodyweight only) 3 sets x 3 (hard)
Shrugs 3 sets x 8-10 reps, light weight
Leg curl 3 sets x 10
Calf raise 3 sets x 10
Tuesday, June 14, 2011
Bench Press Training - Ed Coan Routine, Week 11
14 June 2011
Note - I strained something in my left quad yesterday doing that stupid leg extension machine. There is a sharp pain just above my outer knee (in the quad, not the knee). Hips and hamstrings are brutally sore from squatting and leg pressing - I wasn't even using that much weight. Oh well. Hope the pain goes away before deadlift day.
Regular bench press 320 lbs. x 2 sets x 1
Stalled on the program here; was supposed to hit 2x2 with this weight, but it was just too heavy.
Close-grip bench press 285 lbs. x 2, x 1 (almost hit 2x2)
Incline bench press 225 lbs. x 2, 235 lbs. x 1, x 2
I'll still try for maxes on all three movements next Tuesday, see how that goes, then cycle to lighter weight + more reps.
Pullups 5x5
Low pulley rows 3 sets x 8
Bottoms-up bench worked up to 275 lbs. x 1, 320 lbs. x fail
EZ bar preacher curls 3 sets
Tricep pushdowns 3 sets
Note - I strained something in my left quad yesterday doing that stupid leg extension machine. There is a sharp pain just above my outer knee (in the quad, not the knee). Hips and hamstrings are brutally sore from squatting and leg pressing - I wasn't even using that much weight. Oh well. Hope the pain goes away before deadlift day.
Regular bench press 320 lbs. x 2 sets x 1
Stalled on the program here; was supposed to hit 2x2 with this weight, but it was just too heavy.
Close-grip bench press 285 lbs. x 2, x 1 (almost hit 2x2)
Incline bench press 225 lbs. x 2, 235 lbs. x 1, x 2
I'll still try for maxes on all three movements next Tuesday, see how that goes, then cycle to lighter weight + more reps.
Pullups 5x5
Low pulley rows 3 sets x 8
Bottoms-up bench worked up to 275 lbs. x 1, 320 lbs. x fail
EZ bar preacher curls 3 sets
Tricep pushdowns 3 sets
Monday, June 13, 2011
Squat Training - Week 1, Cycle 8
13 June 2011
Back squat:
Warmup 3 sets
295 lbs. x 5
345 lbs. x 5
385 lbs. x 8 reps
Deep Olympic squats:
195 lbs. x 5
225 lbs. x 5
255 lbs. x 5
Leg press - worked up to 7 plates per side x 3
Leg extensions 3 sets x 10
Standing band crunches 3 sets
Back squat:
Warmup 3 sets
295 lbs. x 5
345 lbs. x 5
385 lbs. x 8 reps
Deep Olympic squats:
195 lbs. x 5
225 lbs. x 5
255 lbs. x 5
Leg press - worked up to 7 plates per side x 3
Leg extensions 3 sets x 10
Standing band crunches 3 sets
Friday, June 10, 2011
Overhead Press Training - Week 3, Cycle 7
10 June 2011
Overhead press:
Warmup 2 sets
170 lbs. x 5
195 lbs. x 3
215 lbs. x 3
After this I tried to push-press the weight a couple of times, but failed.
Back-off set 165 lbs. x 3
Behind-the-neck press 135 lbs. x 5
Pullups 5x5
Bench press 200 lbs. x 2 sets x 10
Arm superset 1 - Incline bench DB curls + Tricep pushdowns x 3 sets
Arm superset 2 - EZ bar curls + Bench dips x 3 sets
That was it for today.
Bodyweight this morning - 198.4 lbs.
Overhead press:
Warmup 2 sets
170 lbs. x 5
195 lbs. x 3
215 lbs. x 3
After this I tried to push-press the weight a couple of times, but failed.
Back-off set 165 lbs. x 3
Behind-the-neck press 135 lbs. x 5
Pullups 5x5
Bench press 200 lbs. x 2 sets x 10
Arm superset 1 - Incline bench DB curls + Tricep pushdowns x 3 sets
Arm superset 2 - EZ bar curls + Bench dips x 3 sets
That was it for today.
Bodyweight this morning - 198.4 lbs.
Thursday, June 9, 2011
Deadlift Training - Week 3, Cycle 7
9 June 2011
Deadlift:
Warmup 3 sets
330 lbs. x 5
370 lbs. x 3
415 lbs. x 2
Leg press: worked up to 6 plates per side x 6 reps. Legs and lower back still sore from the squat training on Tuesday.
Machine shrugs 3 sets
Leg curl 3 sets x 10
Standing band crunch 3 sets
One-arm KB swings (light) 5 sets x 10 reps per arm
Deadlift:
Warmup 3 sets
330 lbs. x 5
370 lbs. x 3
415 lbs. x 2
Leg press: worked up to 6 plates per side x 6 reps. Legs and lower back still sore from the squat training on Tuesday.
Machine shrugs 3 sets
Leg curl 3 sets x 10
Standing band crunch 3 sets
One-arm KB swings (light) 5 sets x 10 reps per arm
Tuesday, June 7, 2011
Squat Training - Week 3, Cycle 7
7 June 2011
Back squat:
Warmup 4 sets
335 lbs. x 5
380 lbs. x 3
425 lbs. x 4 reps
Deep Olympic squat:
215 lbs. x 5
245 lbs. x 3
275 lbs. x 2
Some light stiff-legged deadlifts - worked up to 235 lbs. x 5
Leg extensions 3 sets x 10
Standing band crunches 3 sets
Back squat:
Warmup 4 sets
335 lbs. x 5
380 lbs. x 3
425 lbs. x 4 reps
Deep Olympic squat:
215 lbs. x 5
245 lbs. x 3
275 lbs. x 2
Some light stiff-legged deadlifts - worked up to 235 lbs. x 5
Leg extensions 3 sets x 10
Standing band crunches 3 sets
Monday, June 6, 2011
Bench Press Training - Ed Coan Routine, Week 10
6 June 2011
Regular bench press 310 lbs. x 2 sets x 2
Not bad, this was the max I used to calculate the routine in the beginning. Warmed up over 3-4 low-rep sets, then nailed the 2x2.
Close-grip bench press 275 lbs. x 2 sets x 2 (tough, but doable)
Incline bench press 235 lbs. x 2 sets x 2
Pullups 5x5
T-bar rows 2 sets x 10
Bent-over rows 135 lbs. x 5, 185 x 5, 235 x 5, 255 x 5
Bottom-up bench presses - worked up to 295 lbs. x 1, failed 315 lbs. Really tired from the previous pressing.
Machine preacher curls 4 sets
Pushdowns 4 sets
Standing rubber band crunches 3 sets
Regular bench press 310 lbs. x 2 sets x 2
Not bad, this was the max I used to calculate the routine in the beginning. Warmed up over 3-4 low-rep sets, then nailed the 2x2.
Close-grip bench press 275 lbs. x 2 sets x 2 (tough, but doable)
Incline bench press 235 lbs. x 2 sets x 2
Pullups 5x5
T-bar rows 2 sets x 10
Bent-over rows 135 lbs. x 5, 185 x 5, 235 x 5, 255 x 5
Bottom-up bench presses - worked up to 295 lbs. x 1, failed 315 lbs. Really tired from the previous pressing.
Machine preacher curls 4 sets
Pushdowns 4 sets
Standing rubber band crunches 3 sets
Friday, June 3, 2011
Overhead Press Training - Week 2, Cycle 7
3 June 2011
Overhead press from rack:
Warmup 2 sets
160 lbs. x 3
180 lbs. x 3
205 lbs. x 5
Back-off set 160 lbs. x 5
Behind-the-neck press x 5 w. light weight
Pullups (no chinups) 5x5
Light bench press 195 lbs. x 2 sets x 10
Incline bench DB curls 3 sets
Tricep pushdowns 3 sets
Standing rubber band crunches several sets
Finished off with some light KB work:
One-arm KB snatch 4 sets x 10 per arm
One-arm KB swing 6 sets x 10 per arm
Bodyweight this morning - 199.4 lbs.
Overhead press from rack:
Warmup 2 sets
160 lbs. x 3
180 lbs. x 3
205 lbs. x 5
Back-off set 160 lbs. x 5
Behind-the-neck press x 5 w. light weight
Pullups (no chinups) 5x5
Light bench press 195 lbs. x 2 sets x 10
Incline bench DB curls 3 sets
Tricep pushdowns 3 sets
Standing rubber band crunches several sets
Finished off with some light KB work:
One-arm KB snatch 4 sets x 10 per arm
One-arm KB swing 6 sets x 10 per arm
Bodyweight this morning - 199.4 lbs.
Thursday, June 2, 2011
Deadlift Training - Week 2, Cycle 7
2 June 2011
Deadlift:
Warmup 2 sets
305 lbs. x 3
350 lbs. x 3
395 lbs. x 7 reps
Stiff-legged deadlift - worked up to 315 lbs. x 2
Machine shrugs 3 sets x 10
Leg curls 3 sets x 10
Standing heavy rubber band crunches - several sets. Band choked around a pullup bar. A good exercise, should do more of it.
Deadlift:
Warmup 2 sets
305 lbs. x 3
350 lbs. x 3
395 lbs. x 7 reps
Stiff-legged deadlift - worked up to 315 lbs. x 2
Machine shrugs 3 sets x 10
Leg curls 3 sets x 10
Standing heavy rubber band crunches - several sets. Band choked around a pullup bar. A good exercise, should do more of it.
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