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.