Squats and Deadlifts

24 July 2011

Back squat:

Bar x 2 sets x 5
95 lbs. x 10
225 lbs. x 6
245 lbs. x 4
260 lbs. x 1
305 lbs. x 1
330 lbs. x 1

Pause squats (2-second pause at bottom) 230 lbs. x 5

Deadlifts:

135 lbs. x 2
225 lbs. x 2
275lbs. x 2
325 lbs. x 2
345 lbs. x 1
365 lbs. x 1

Heaviest I've gone since the back injury, I'd say I'm back to around 75-80% of pre-injury strength in the DL.

Leg curls 3 x 10

Leg extensions 3 x 10

Calf raises 3 x 10

Incline ab board situps 3 x 12

Bench Press Training - Ed Coan Routine Week 17

23 July 2011

Regular bench press 275 lbs. x 2 sets x 5

Close-grip bench press 240lbs. x 2 sets x 5

Incline bench press 185 lbs. x 5, 195 lbs. 5

Bent-over row 135x5, 185x5, 205x5, 235x5, 255x3

Pec fly machine 1 set x 10

EZ bar preacher curl 3 sets

Skullcrushers 3 sets

Incline ab board situps 3 sets x 12

Squat Training - New Program

20 July 2011

Finally managed to hit some moderately heavy weights. Back is holding out okay, but there is still pain.

I started a new program, which should bring me back to cca. 450 lbs. for a decent single in 12 weeks. Far from impressive, but a couple of weeks ago I was contemplating quitting squats altogether.

Back squat:

95 lbs. x 10
225 lbs. x 6
245 lbs. x 4
260 lbs. x 1
305 lbs. x 1
330 lbs. x 1
250 lbs. x 8 reps x 4 sets

Pause squats (2-second pause, ridiculously hard) 230 lbs. x 5

Leg curls 3x10

Leg extensions 3x10

Calf raises 5x10

Incline bench DB curls 4 sets

Overhead Press Training

19 July 2011

Another sub-par overhead pressing session. My shoulders and triceps are getting killed by the bench press routine, so overhead pressing will be weak until I complete the 12-week cycle.

Overhead press from rack:

Warmup 3 sets
185 lbs. x 5 (even this felt heavy)
205 lbs. x 3
225 lbs. x fail x 3 (pathetic)

Behind-the-neck press 95x3, 115x2, 145x2

Pullups 5x5

Bench press (light) 205 lbs. x 2 sets x 10

Tricep pushdowns 3 sets x 10

Machine rows 3 sets

Some Squats and Deadlifts

17 July 2011

Today I had a squat session followed by some deadlifting. My lower back injury is still bothering me, but I am already at around 60% of my pre-injury weights and hoping to improve further in the coming couple of weeks.

It's going to be a long way back to decent weights, but now I'm confident I can do it.

(All in lbs., of course):

Full squat bar x 2 x 5,95x5, 145x5, 175x5, 195x5, 220x3, 245x2, 265x1, 285x1

High box squat 285x5, 305x5, 335x3, 355x3, 375x2

Deadlift 135x2, 225x2, 275x2, 295x2, 315x2, 325x1 (post-injury PR)

Leg curl 3 sets x 10

Leg extension 3 sets x 10

Calf raise, seated 3 sets x 10

Incline board situps 2x12, crunches 2x25

Bench Press Training - Ed Coan Routine Week 16

16 July 2011

Regular bench press 260 lbs. x 1 set x 8, 1 set x 7

Close-grip bench press 230 lbs. 2 setss x 8

Incline bench 185 lbs. x 2 sets x 5, 200 lbs. x 1 set x 3, 1 set x 2

Pullups 5x5

Cable low row 3 sets

Tricep pushdowns 3 sets

EZ bar preacher curls 4 sets

Overhead Press Training and Misc

12 July 2011
Full squat bar x 2 x 5, 95x5, 145x5, 175x5, 195x5, 215x3, 245x2, 255x1 (back complained a bit so I stopped)

Overhead press 145x2, 175x3, 195x3, 215x2 (shitty performance, but I was tired and the gym was overheated)

Seated behind-the-neck press 115x2, 135x2, 155x2, 165x2, 175x2

Seated incline bench DB curls 5 sets

Squats and Upper Back... and Finally Deadlifts

11 July 2011


Full squat bar x 2 x 5, 95x5, 145x5, 165x5, 195x5, 215x3, 245x2, 265x1, 275x1, 285x1

Pullups/chin-ups 5x5

Lat pulldown machine 3 sets x 5-8 reps (progressively heavier)

Seated cable row machine 3 sets x 6-8 reps (progressively heavier)

Deadlifts 135x2, 225x2, 245x2, 275x2, 295x2, 315x2 – very happy with this, back felt okay

Bench Press Training - Ed Coan Routine Week 15

9 July 2011

Regular bench press 250 lbs. x 2 sets x 8

Close-grip bench press 220 lbs. x 2 sets x 8 (rest-paused second set)

Incline bench 175 lbs. x 8, 185 lbs. x 7, 205 lbs. x 1

Some incline bench DB curls - 2 sets x 8

More Squats

8 July 2011

Did some more squats today. The weight is coming back up, I managed to hit a pain-free single with 270 lbs. today as opposed to 195 lbs. last week, made some progress on the high box squats too. I am hopeful that I'll be back to normal strength levels in a week or two. The deadlift might take longer to recover, though - did a few doubles with 225 lbs. and they hurt.

Full squat bar x 2 sets x 5, 95x5, 145x5, 175x5, 195x5, 215x3, 235x2, 250x1, 270x1

High box squat 245x5, 285x5, 325x5, 355x2, 375x1

Deadlift 205x2, 225x2x2

(All weights in lbs., of course)

Pullups 5x5

Overhead Press Training + Squats

7 July 2011

Overhead press from rack 95x3, 115x2, 155x5, 175x5, 205x5

Full squat bar x 2 x 5, 95x5, 115x5, 155x5, 175x5, 205x3, 235x1, 245x1, 255x1

Seated behind-the-neck military press 115x2, 135x2, 155x2, 165x2

Light bench press (regular grip) 205 x 2 sets x 10

Tricep pushdowns 3 sets x 10

Light abdominal work 3 sets

Squats And Some Deadlifts

6 July 2011

Tried some deadlifts after the squats, super light weight and very careful of form. There was pain, but only in a certain range (at the very bottom of the deadlift). Might try pulling off blocks or pins in the power rack if I can do it pain free. Anything to get back into deadlift training. Lower back keeps feeling better, but still nowhere near ready for heavy weights.

Full squat bar x 2 sets x 5, 95x5, 115x5, 145x5, 175x5, 195x3, 215x3, 235x1, 250x1

High box squat 250x5, 285x5, 300x5, 335x3, 355x1

Deadlift 95x5, 145x3, 195x1 - new pain-free record

Standing band crunches x a bunch of sets

Upper Back + Squats

5 July 2011

Full squat bar x 2 sets x 5, 95x5, 115x5, 145x5, 165x5, 195x3, 215x3, 235x1, 245x1

High box squat 235x5, 285x5 - back started feeling funny so I stopped there

Deadlifts 135 lbs. x 3 - finally can do these again. They hurt.

Pullups 5x5

Seated rows 3 sets

Pulldowns 3 sets

EZ bar preacher curls 3 sets

Bench Press Training - Ed Coan Routine Week 14

4 July 2011

Regular bench press 235 lbs. x 2 sets x 10

Close-grip bench press 210 lbs. x 2 sets x 10 (had to rest-pause the second set)

Incline bench press 155 lbs. x 10, 165 lbs. x 8

Bottoms-up incline press in power rack - worked up to 205 lbs. x 1

Full squats bar x 2 sets x 5, 95x5, 115x5, 145x5, 195x3, 215x3, 240x2

Back is noticeably less painful, but still nowhere near 100%.

Upper Back Training + Squats

1 July 2011

Limited myself to full squats only, the above-parallel ones are hurting my knees. Back is feeling much better again. Went a bit heavier, it was still pain-free.

Full squat barx5, 65x5, 95x5, 115x5, 145x5, 165x5, 175x5, 185x5, 195x3, 215x3, 235x2

Pullups 5x5

Neutral-grip pulldowns 3 sets

Seated DB shrugs 3 sets x 10

Rear delt raises 2 sets x 10

Incline bench DB curl 4 sets

EZ bar reverse curls 3 sets

Wrist curl 2 sets

Seated good mornings 3 sets x 10

Standing band crunches 1 set

Bodyweight 198.7 lbs. Added some weight despite all the squat volume.