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.