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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.

2 comments:

Hollis said...

Whew, that's a lot of volume there, you must be beat by the end of all that.

Fatman said...

Yeah, it was a bit tougher than usual.

Although a lot of the shit is light, and the partial pressing doesn't really impact overall volume much. Arm work is just done to keep the elbow joint healthy, so no huge poundages there either.