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    Wednesday 23rd May
    -------------------------------------------------------------------

    Low Bar Squat
    60 x 6
    80 x 6
    100 x 5
    <wrist wraps & belt on>
    120 x 3
    140 x 3
    160 x 3
    180 x 3
    200 x 1
    140 x 16
    --------------------------------------------------------------------

    Meh sick of messing about with light weights. Nice to get 200 back on my back. Felt ridiculously heavy!

    Yeah 140 x 20 wasn't going to happen after my mess around. Probably going to get back to heavy stuff next week onwards. Start light and work up from there. I ain't in no rush.

    Comment


      Saturday 25th May
      -------------------------------------------------------------------

      Barbell Bench Press

      <all paused>
      60 x 5
      80 x 4
      90 x 3
      <wrist wraps & belt on>
      100 x 2
      110 x 5,5,5 *PB*
      100 x 11,10

      Incline Dumbell Bench Press
      26 x 6
      32 x 6
      36 x 6

      Wide Grips Pull Ups
      BW x 5,5

      L-Sits
      held one for about five seconds
      --------------------------------------------------------------------

      Starting to feel comfortable with the pause reps. PB for pauses at that weight.

      One more week until exams are done and I can put together a decent program.

      Need strongerrrrrr core. Obvious weakness is obvious.

      Comment


        Tuesday 4th June
        -------------------------------------------------------------------

        Ed Coan Bench Training Cycle - Week 1 Day 1

        Bench Press
        40 x 8
        60 x 8
        80 x 6
        <wrist wraps on>
        92.5 x 10,10

        Narrow Grip Bench Press
        60 x 8
        70 x 6
        <wrist wraps on>
        82.5 x 10,10

        Incline Bench Press
        50 x 6
        60 x 6 x
        <Bench one level too high >
        70 x 7,6
        --------------------------------------------------------------------

        Program taken from here. I entered my actual max of 286lbs so after the mess I made of tonight I'll round down to the nearest 2.5kg for each exercise as lowest weight I have access to is 1.25kg.

        Already made two mistakes tonight. Narrow grip should've been 80kg and I basically did shoulder warm ups on the incline as the bench was set too high. Should've been 70 x 10,10. Haven't incline benched with the barbell in years anyway so needs a lot of work. May have to adjust the prescribed weight downward on that but we'll see.

        Hopefully next time goes a bit better.
        Last edited by Lurker23; 05-06-13, 01:59.

        Comment


          Are you just going to do this twice a week for the moment?
          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

          Comment


            Wednesday 5th June
            -------------------------------------------------------------------

            Sumo Deadlift
            70 x 5
            90 x 5
            110 x 5
            130 x 3
            <belt on>
            150 x 3
            170 x 2
            190 x 3

            T-Bar Row
            80 x 8,8,8

            + some trap bar shrugs to indulge myself
            --------------------------------------------------------------------

            Just checking where I'm at with my deadlift. Still as crap as it ever was! Reset after each rep to work on form. Felt like someone kicked me in both arse cheeks on the 3rd rep of the 190 when I locked it out.

            It's been a while since I had a formal back workout of any description. Still hate deadlifting with a passion!

            Comment


              Originally posted by LuckyLloyd View Post
              Are you just going to do this twice a week for the moment?
              Exam is over so time to unleash the animal within.

              Plan

              (1) Ed Coan Bench 2 x per week for 12 weeks as per below but I won't be able for the incline so will have to make it lighter.

              (2) DL 1 x per week + other back stuff until I get close to max again and then run another Coan Phillipi cycle

              (3) Squat 1 x per week lightish. Plus do wide stance technique work.

              (4) Abs and other weaknesses - Fit these in on either squat or light bench day.




              Comment


                This arrived yesterday and it's amazing. Simply everyone who lifts should have one. Probably anyone with a desk job too! Can't recommend it enough.

                Comment


                  Originally posted by Lurker23 View Post
                  This arrived yesterday and it's amazing. Simply everyone who lifts should have one. Probably anyone with a desk job too! Can't recommend it enough.
                  I've looked into stuff like that before. Not convinced I'd be able to use it well enough to get the benefit so never made the purchase.

                  Comment


                    Thursday 6th May
                    -------------------------------------------------------------------

                    Low Bar Squat
                    60 x 5
                    80 x 5
                    100 x 5
                    120 x 5
                    <wrist wraps & belt on>
                    140 x 5
                    160 x 5,5,5

                    Dumbell Preacher Curl
                    14 x 8,8,8

                    --------------------------------------------------------------------

                    That was rough after deadlifting last night but had to be done!

                    Comment


                      Good news is that you'll have to eat like the animal within to keep all that going!!
                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                      Comment


                        Saturday 8th June
                        -------------------------------------------------------------------

                        Ed Coan Bench Training Cycle - Week 1 Day 2

                        Bench Press

                        40 x 10
                        60 x 10
                        77.5 x 10,10

                        Triceps Pushdowns
                        27.25 x 10
                        38.75 x 10,10,10

                        Dips
                        BW x 10,10

                        Machine Flyes
                        55 x 12,12,12

                        Straight Leg Raises
                        BW x 10,10,10

                        Ab Rope Pulldowns
                        41 x 8,8,8

                        + some shoulder prehab stuff
                        --------------------------------------------------------------------

                        Grand job. Hit a couple of my weak areas after the flyes.

                        Comment


                          Monday 10th June
                          -------------------------------------------------------------------

                          Sumo Deadlift
                          70 x 5
                          90 x 5
                          110 x 3
                          130 x 3
                          <belt on>
                          150 x 3
                          170 x 5,5,5 <reset after each rep>

                          Dumbell Preacher Curls
                          16 x 8,8,8

                          Close grip T-Bar Row
                          80 x 8
                          90 x 7
                          80 x 8

                          Standing Hammer Curls
                          14 x 8,8,8

                          Face Pulls (Cable)
                          31.6 x 12,12,12
                          --------------------------------------------------------------------

                          Not too much of a struggle on the deadlift. Reset after each rep as I want to burn the correct way back into my mind after no deadlifts for so long.

                          The other stuff was fun. Deadlifts no so much!

                          Gonna switch the Coan cycle light and heavy days as it makes more sense to do the heavy day on the weekend after a good rest.

                          Comment


                            Tuesday 11th June
                            -------------------------------------------------------------------

                            Ed Coan Bench Training Cycle - Week 2 Day 1 (Light)

                            Bench Press
                            Bar x 10
                            40 x 10
                            60 x 10
                            80 x 10,10

                            Triceps Pushdowns
                            16.25 x 10
                            41.25 x 10,10,8

                            Machine Flyes
                            60 x 12,12,12

                            Dips
                            BW + 2.5kg x 10,10

                            Trap Bar Shrugs
                            100 x 8
                            120 x 8,8,8

                            Dumbell Lateral Raise
                            10 x 10,10,10

                            + some prehab stuff
                            --------------------------------------------------------------------

                            Easy enough. Threw in some shoulder stuff as I had a bit more time tonight.

                            Really enjoying getting to the gym more. Feels awesome

                            Comment


                              Thursday 13th June
                              -------------------------------------------------------------------

                              Low Bar Squat
                              60 x 5
                              80 x 5
                              100 x 5
                              120 x 5
                              <wrist wraps & belt on>
                              140 x 2
                              155 x 1
                              165 x 5,5,5

                              Ab Machine
                              75 x 8
                              85 x 8,8

                              --------------------------------------------------------------------

                              Still feel a bit wobbly under the bar. Just need to find the groove again.

                              Comment


                                Saturday 15th June
                                -------------------------------------------------------------------

                                Ed Coan Bench Training Cycle - Week 2 Day 2 (Heavy)

                                Bench Press
                                Bar x 10
                                40 x 10
                                60 x 10
                                80 x 6
                                <wrist wraps on & belt on>
                                92.5 x 10,10

                                Narrow Grip Bench Press
                                60 x 10
                                <wrist wraps on>
                                80 x 10,10

                                Incline Bench Press
                                40 x 10
                                60 x 6
                                75 x 10,10

                                Dumbell Preacher Curls
                                16 x 6,6,6

                                --------------------------------------------------------------------

                                Easy peasy. Much more so than last week.

                                I have a feel for the program now.

                                Comment


                                  Monday 17th June
                                  -------------------------------------------------------------------

                                  Sumo Deadlift
                                  70 x 5
                                  90 x 5
                                  110 x 3
                                  130 x 3
                                  <belt on>
                                  150 x 2
                                  160 x 1
                                  175 x 5,5,5

                                  Wide Grip T-Bar Row
                                  80 x 8
                                  85 x 8,8
                                  --------------------------------------------------------------------

                                  Rushed. Had to get a taxi down to the gym from work or else it wouldn't have been worth my while.

                                  Anger got taken out on the bar. Rage!!!!!!!!!!!! Felt quite smooth. Getting back into the groove.

                                  Comment


                                    Tuesday 18th June
                                    -------------------------------------------------------------------

                                    Ed Coan Bench Training Cycle - Week 3 Day 1 (Light)

                                    Bench Press
                                    40 x 10
                                    60 x 10
                                    72.5 x 10
                                    82.5 x 10,10

                                    Triceps Pushdowns
                                    27.25 x 10
                                    43.75 x 10,8,8

                                    Dips
                                    BW + 5kg x 10,10

                                    Machine Flyes
                                    55 x 10,10,10

                                    --------------------------------------------------------------------

                                    Late in again due to work stuff but got through it all fine.

                                    Comment


                                      Wednesday 19th June
                                      -------------------------------------------------------------------

                                      Low Bar Squat

                                      60 x 5
                                      80 x 4
                                      100 x 3
                                      120 x 3
                                      <wrist wraps & belt on>
                                      140 x 2
                                      160x 1
                                      170 x 5,5,5

                                      --------------------------------------------------------------------

                                      Knackered.

                                      Comment


                                        Sunday 23rd June
                                        -------------------------------------------------------------------

                                        Ed Coan Bench Training Cycle - Week 3 Day 2 (Heavy)

                                        Bench Press
                                        Bar x 10
                                        40 x 10
                                        60 x 6
                                        80 x 3
                                        <wrist wraps on & belt on>
                                        90 x 2
                                        97.5 x 8,8

                                        Narrow Grip Bench Press
                                        60 x 8
                                        75 x 5
                                        85 x 8,8

                                        Incline Bench Press
                                        60 x 6
                                        80 x 8,8

                                        --------------------------------------------------------------------

                                        Very comfortable. Feeling much more confident with my bench these days.

                                        Comment


                                          Monday 24th June
                                          -------------------------------------------------------------------

                                          Sumo Deadlift

                                          70 x 5
                                          90 x 5
                                          110 x 3
                                          130 x 3
                                          <belt on>
                                          150 x 3
                                          170 x 1
                                          180 x 5,5 <reset after each rep>

                                          Dumbell Preacher Curls

                                          16 x 8,8,8

                                          Wide grip T-Bar Row
                                          80 x 8,8,8

                                          Face Pulls (Cable)
                                          37x 10,10,10

                                          Trap Bar Shrugs
                                          100 x 8
                                          120 x 8
                                          --------------------------------------------------------------------

                                          Comment


                                            Tuesday 25th June
                                            -------------------------------------------------------------------

                                            Ed Coan Bench Training Cycle - Week 4 Day 1 (Light)

                                            Bench Press
                                            40 x 10
                                            60 x 10
                                            72.5 x 10
                                            80 x 10,10

                                            Triceps Pushdowns
                                            27.25 x 10
                                            43.75 x 10,10,10

                                            Machine Flyes
                                            55 x 10,10,10

                                            Dips
                                            BW + 10kg x 10,6
                                            --------------------------------------------------------------------

                                            The back of my neck is in bits at the minute. Just above the shoulder blades. Must have raised my head to fast on the deads on Monday. Feels like whiplash.

                                            Hopefully will feck off soon.

                                            Comment


                                              A video to your tastes sir:

                                              runnomalla väkisin, mitä tuostakaan muuta sanois!! kunnon paineilla koivet kuntoon ;)
                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                              Comment


                                                Originally posted by LuckyLloyd View Post
                                                A video to your tastes sir:

                                                http://www.youtube.com/watch?v=aYScDcm9qBI
                                                I presume thats what a banzai charge sounded like.

                                                Comment


                                                  Cool vid. Wish I could bring that intensity all the time.

                                                  Comment


                                                    Saturday 29th June
                                                    -------------------------------------------------------------------

                                                    Ed Coan Bench Training Cycle - Week 4 Day 2 (Heavy)


                                                    Bench Press
                                                    60 x 8
                                                    80 x 5
                                                    <wrist wraps on & belt on>
                                                    92.5 x 3
                                                    102.5 x 8,8

                                                    Narrow Grip Bench Press
                                                    60 x 8
                                                    80 x 5
                                                    90 x 8,8


                                                    Incline Bench Press

                                                    60 x 6
                                                    72.5 x 6
                                                    85 x 8,8
                                                    --------------------------------------------------------------------

                                                    Neck is feeling a bit better now. Benching was fine.

                                                    Comment


                                                      Tuesday 2nd July
                                                      -------------------------------------------------------------------

                                                      Ed Coan Bench Training Cycle - Week 5 Day 1 (Light)

                                                      Bench Press

                                                      40 x 10
                                                      60 x 10
                                                      82.5 x 10,10

                                                      Triceps Pushdowns
                                                      27.25 x 10
                                                      46.75 x 10,8,8

                                                      Dips
                                                      BW + 10kg x 10,10
                                                      --------------------------------------------------------------------

                                                      In and out. Still don't feel 100% after the upper back injury but nearly there. Don't want to risk deads or squats just yet. Bloody dying to squat though so much so that apparently I just look angry all the time or so I've been told today.

                                                      Didn't realise how much I rely on training to keep my sanity. Just desperate to train!!

                                                      Comment


                                                        Monday 8th July
                                                        -------------------------------------------------------------------

                                                        Ed Coan Bench Training Cycle - Week 5 Day 2 (Heavy)

                                                        Bench Press

                                                        60 x 8
                                                        80 x 5
                                                        <wrist wraps on & belt on>
                                                        92.5 x 3
                                                        100 x 1
                                                        107.5 x 5,5

                                                        Narrow Grip Bench Press
                                                        60 x 5
                                                        80 x 5
                                                        87.5 x 3
                                                        95 x 5,5


                                                        Incline Bench Press

                                                        60 x 5
                                                        80 x 3
                                                        87.5 x 5,5
                                                        --------------------------------------------------------------------

                                                        I was away in Berlin since Thurs hence the lack of updates. Fantastic place.

                                                        Back to reality now. Felt good to get a decent session in.

                                                        Comment


                                                          Tuesday 9th July
                                                          -------------------------------------------------------------------
                                                          Pull Ups
                                                          BW x 5
                                                          5kg x 5
                                                          6.75kg x 5

                                                          Chin Ups
                                                          10kg x 5
                                                          12kg x 3

                                                          Pull Ups
                                                          BW x 3

                                                          Wide grip T-Bar Row
                                                          65 x 8
                                                          85 x 8
                                                          90 x 6
                                                          85 x 8

                                                          Dumbell Preacher Curls
                                                          14 x 5,5,5

                                                          Inverted Row
                                                          BW x 6,6,4

                                                          Chest-Supported Seated Row
                                                          45 x 8,8,7 <very slow tempo>

                                                          Face Pulls (Cable)
                                                          34 x 10,10,10

                                                          Trap Bar Shrugs
                                                          80 x 8,8,8

                                                          + physio stuff
                                                          --------------------------------------------------------------------

                                                          Just a load of rehab work on my upper back. Back is fried now.

                                                          Comment


                                                            Wednesday 10th July
                                                            -------------------------------------------------------------------

                                                            Ed Coan Bench Training Cycle - Week 6 Day 1 (Light)


                                                            Bench Press
                                                            40 x 10
                                                            60 x 10
                                                            72.5 x 6
                                                            85 x 10,10

                                                            Triceps Pushdowns
                                                            27.25 x 10
                                                            46.75 x 8
                                                            44.25 x 8,8

                                                            Dips
                                                            BW + 10kg x 10,10

                                                            Machine Flyes
                                                            55 x 10,10,10
                                                            --------------------------------------------------------------------

                                                            Comment


                                                              Saturday 13th July
                                                              -------------------------------------------------------------------

                                                              Ed Coan Bench Training Cycle - Week 6 Day 2 (Heavy)

                                                              Bench Press
                                                              40 x 6
                                                              60 x 5
                                                              80 x 4
                                                              90 x 3
                                                              97.5 x 2
                                                              <belt and wrist wraps on>
                                                              105 x 1
                                                              112.5 x 5,5

                                                              Narrow Grip Bench Press
                                                              60 x 5
                                                              80 x 5
                                                              100 x 5,5

                                                              Incline Bench Press
                                                              60 x 5
                                                              80 x 3
                                                              92.5 x 5,5
                                                              --------------------------------------------------------------------

                                                              Thought today was going to be hard. It wasn't.

                                                              Very smooth. Very easy. This program is awesome.

                                                              Comment


                                                                How far off resuming deads and squats are you at this stage?
                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                Comment


                                                                  Sunday 14th June
                                                                  -------------------------------------------------------------------

                                                                  Low Bar Squat
                                                                  60 x 5
                                                                  80 x 5
                                                                  100 x 5
                                                                  120 x 5
                                                                  <wrist wraps & belt on>
                                                                  140 x 5
                                                                  160 x 5
                                                                  180 x 5

                                                                  --------------------------------------------------------------------

                                                                  Today was brought to you by the number 5. Felt good to get under the bar again. Surprisingly easy until 180.

                                                                  Comment


                                                                    Originally posted by LuckyLloyd View Post
                                                                    How far off resuming deads and squats are you at this stage?
                                                                    I still feel a bit dodgy. Going to stay away from deads and work on other stuff that should improve my deads. I have a weak back in general so will do me no harm.

                                                                    I don't want to jeopardise the bench cycle either.

                                                                    Comment


                                                                      Wednesday 17th July
                                                                      -------------------------------------------------------------------

                                                                      Ed Coan Bench Training Cycle - Week 7 Day 1 (Light)

                                                                      Bench Press
                                                                      40 x 10
                                                                      60 x 10
                                                                      72.5 x 6
                                                                      85 x 10,10

                                                                      Triceps Pushdowns
                                                                      27.25 x 10
                                                                      46.75 x 10,10,10

                                                                      Dips
                                                                      BW + 12kg x 10,10

                                                                      Machine Flyes

                                                                      55 x 10,10,10
                                                                      --------------------------------------------------------------------

                                                                      Comment


                                                                        Thursday 18th July
                                                                        -------------------------------------------------------------------
                                                                        Pull Ups
                                                                        BW x 5
                                                                        5kg x 5

                                                                        Chin Ups
                                                                        8kg x 5,4
                                                                        BW x 5

                                                                        Dumbell Preacher Curls
                                                                        15 x 5,5,5

                                                                        Wide Grip T-Bar Row
                                                                        60 x 5
                                                                        80 x 5
                                                                        100 x 5
                                                                        80 x 5
                                                                        60 x 5

                                                                        Standing Hammer Curls
                                                                        16 x 8,7,6

                                                                        Chest-Supported Seated Row
                                                                        60 x 8,8,8 <very slow tempo>

                                                                        Face Pulls (Cable)
                                                                        34 x 8,8,8

                                                                        Trap Bar Shrugs
                                                                        110 x 8,8,8
                                                                        --------------------------------------------------------------------

                                                                        Getting fat. 101.5kg - cut after bench cycle.

                                                                        Comment


                                                                          Saturday 20th July
                                                                          -------------------------------------------------------------------

                                                                          Ed Coan Bench Training Cycle - Week 7 Day 2 (Heavy)

                                                                          Bench Press
                                                                          40 x 6
                                                                          60 x 5
                                                                          80 x 4
                                                                          90 x 3
                                                                          100 x 2
                                                                          <belt and wrist wraps on>
                                                                          11o x 1
                                                                          117.5 x 5,5 *PB*

                                                                          Narrow Grip Bench Press
                                                                          60 x 5
                                                                          80 x 5
                                                                          92.5 x 3
                                                                          102.5 x 5,5

                                                                          Incline Bench Press
                                                                          60 x 5
                                                                          80 x 3
                                                                          97.5 x 5,5
                                                                          --------------------------------------------------------------------

                                                                          Very comfortable 5 rep PB this weekend.

                                                                          Comment


                                                                            Monday 22nd July
                                                                            -------------------------------------------------------------------

                                                                            Low Bar Squat
                                                                            60 x 5
                                                                            80 x 5
                                                                            100 x 5
                                                                            120 x 3
                                                                            <belt and wrist wraps on>
                                                                            140 x 3
                                                                            160 x 2
                                                                            170 x 5,5,5,5,5

                                                                            --------------------------------------------------------------------

                                                                            Love squatting. Missed the FU mentality that it brings out on a moderately challenging 5x5.

                                                                            Still rusty but promising signs that the strength is still there.

                                                                            Comment


                                                                              Tuesday 23rd July
                                                                              -------------------------------------------------------------------
                                                                              Pull Ups
                                                                              BW x 5
                                                                              5kg x 5

                                                                              Neutral Grip Chin Ups
                                                                              8kg x 5,5,4

                                                                              Wide Grip T-Bar Row

                                                                              60 x 5
                                                                              80 x 5
                                                                              100 x 5

                                                                              Standing Hammer Curls
                                                                              14 x 8,8,8

                                                                              Chest-Supported Seated Row
                                                                              60 x 8,8,8 <very slow tempo>

                                                                              Face Pulls (Cable)

                                                                              34 x 8,8,8

                                                                              Dumbell Preacher Curls

                                                                              12 x 8,8,8 <5 secs on way down>
                                                                              -------------------------------------------------------------------

                                                                              Mehness. One of those ones that you're just glad to get it over with.

                                                                              Comment


                                                                                Wednesday 24th July
                                                                                -------------------------------------------------------------------

                                                                                Ed Coan Bench Training Cycle - Week 8 Day 1 (Light)


                                                                                Bench Press

                                                                                Bar x 10
                                                                                40 x 10
                                                                                60 x 10
                                                                                75 x 10
                                                                                87.5 x 10,10

                                                                                Triceps Pushdowns
                                                                                27.25 x 8
                                                                                48.25 x 10,9,9

                                                                                Dips
                                                                                BW + 10kg x 10,10

                                                                                Machine Flyes
                                                                                60 x 10,10,10
                                                                                --------------------------------------------------------------------

                                                                                Triceratops were pumped after that one.

                                                                                Full stack on the pushdowns. Need bigger stack. Ridiculous really.

                                                                                I'll find ways to add weight

                                                                                Comment


                                                                                  Saturday 27th July
                                                                                  -------------------------------------------------------------------

                                                                                  Ed Coan Bench Training Cycle - Week 8 Day 2 (Heavy)

                                                                                  Bench Press
                                                                                  40 x 6
                                                                                  60 x 5
                                                                                  80 x 4
                                                                                  90 x 3
                                                                                  102.5 x 2
                                                                                  <belt and wrist wraps on>
                                                                                  112.5 x 1
                                                                                  122.5 x 3,3

                                                                                  Narrow Grip Bench Press
                                                                                  60 x 5
                                                                                  80 x 5
                                                                                  92.5 x 3
                                                                                  107.5 x 3,3

                                                                                  Incline Bench Press

                                                                                  60 x 5
                                                                                  80 x 3
                                                                                  100 x 3,3
                                                                                  --------------------------------------------------------------------

                                                                                  Starting to get a bit tougher but 122.5 x 3 was my limit before the program started. I definitely had at least one more rep on each set.

                                                                                  All good

                                                                                  Comment


                                                                                    Sunday 28th July
                                                                                    -------------------------------------------------------------------

                                                                                    Low Bar Squat
                                                                                    60 x 5
                                                                                    80 x 5
                                                                                    100 x 5
                                                                                    120 x 3
                                                                                    140 x 3
                                                                                    160 x 2
                                                                                    <belt and wrist wraps on>
                                                                                    175 x 5,5,5

                                                                                    --------------------------------------------------------------------

                                                                                    3rd set was best i've done in a long time. Nailed it. Wish I could bottle it up and do it like that on every set.

                                                                                    Comment


                                                                                      Tuesday 23rd July
                                                                                      -------------------------------------------------------------------
                                                                                      Pull Ups
                                                                                      BW x 5
                                                                                      2.5 x 5
                                                                                      5kg x 5

                                                                                      Neutral Grip Chin Ups

                                                                                      7.5 x 5,5

                                                                                      Wide Grip T-Bar Row

                                                                                      60 x 5
                                                                                      80 x 5
                                                                                      100 x 5
                                                                                      90 x 5,5

                                                                                      Chest-Supported Seated Row
                                                                                      62.5 x 8,8,8 <very slow tempo>

                                                                                      Face Pulls (Cable)

                                                                                      34 x 10,10,10

                                                                                      Dumbell Preacher Curls

                                                                                      16 x 6,6,6
                                                                                      -------------------------------------------------------------------

                                                                                      Comment


                                                                                        Tuesday 30th July
                                                                                        -------------------------------------------------------------------

                                                                                        Ed Coan Bench Training Cycle - Week 9 Day 1 (Light)

                                                                                        Bench Press
                                                                                        40 x 10
                                                                                        60 x 6
                                                                                        75 x 6
                                                                                        90 x 10,10

                                                                                        Triceps Pushdowns
                                                                                        28.75 x 8
                                                                                        48.75 x 10,10,9

                                                                                        Dips
                                                                                        BW + 12kg x 8,6

                                                                                        Machine Flyes
                                                                                        65 x 10,10,10
                                                                                        --------------------------------------------------------------------

                                                                                        Too. Much. Pump.

                                                                                        Shit gets real from here on in on the heavy days.

                                                                                        Comment


                                                                                          Saturday 3rd August
                                                                                          -------------------------------------------------------------------

                                                                                          Ed Coan Bench Training Cycle - Week 9 Day 2 (Heavy)

                                                                                          Bench Press
                                                                                          40 x 6
                                                                                          60 x 6
                                                                                          80 x 4
                                                                                          90 x 3
                                                                                          100 x 3
                                                                                          <belt and wrist wraps on>
                                                                                          110 x 2
                                                                                          117.5 x 1
                                                                                          127.5 x 3,3 *PB*

                                                                                          Narrow Grip Bench Press
                                                                                          60 x 5
                                                                                          80 x 5
                                                                                          92.5 x 3
                                                                                          102.5 x 1
                                                                                          112.5 x 3,3 *PB*

                                                                                          Incline Bench Press

                                                                                          60 x 5
                                                                                          80 x 5
                                                                                          95 x 3
                                                                                          105 x 3,3 *PB*
                                                                                          --------------------------------------------------------------------

                                                                                          Not a bad day

                                                                                          Could've got five on the first heavy bench set. Bodes well for the next three weeks

                                                                                          Comment


                                                                                            Tuesday 6th August
                                                                                            -------------------------------------------------------------------

                                                                                            Low Bar Squat
                                                                                            60 x 5
                                                                                            80 x 5
                                                                                            100 x 5
                                                                                            120 x 3
                                                                                            <belt and wrist wraps on>
                                                                                            140 x 3
                                                                                            160 x 2
                                                                                            180 x 5,5,5

                                                                                            --------------------------------------------------------------------

                                                                                            Easy peasy. Straight after a 10k walk home from work.

                                                                                            Now for the personal part - lots of pent up aggression as found out I failed CFA Level III today. Totally expected and deserved but still horrible to see confirmation of 230 hours study not producing the result I wanted.

                                                                                            Just makes me more determined to kick its ass next year. I will have my day in the sun

                                                                                            Comment


                                                                                              Originally posted by Lurker23 View Post
                                                                                              [B]
                                                                                              Now for the personal part - lots of pent up aggression as found out I failed CFA Level III today. Totally expected and deserved but still horrible to see confirmation of 230 hours study not producing the result I wanted.

                                                                                              Just makes me more determined to kick its ass next year. I will have my day in the sun
                                                                                              Ugh.

                                                                                              The 230 hours aren't wasted as long as you resit and nail it next time. You're likely 70% of the way there so you just need to deliver the remaining 30% required over the next 10 months. You know that yourself anyway.

                                                                                              Good luck.
                                                                                              ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                                                              Comment


                                                                                                Originally posted by V for Vendetta View Post
                                                                                                Ugh.

                                                                                                The 230 hours aren't wasted as long as you resit and nail it next time. You're likely 70% of the way there so you just need to deliver the remaining 30% required over the next 10 months. You know that yourself anyway.

                                                                                                Good luck.
                                                                                                Cheers V! You're 100% right. Gives me a nice headstart for next year.

                                                                                                Quitting never even entered my head. Not an option

                                                                                                Comment


                                                                                                  Wednesday 7th August
                                                                                                  -------------------------------------------------------------------

                                                                                                  Ed Coan Bench Training Cycle - Week 10 Day 1 (Light)

                                                                                                  Bench Press
                                                                                                  40 x 10
                                                                                                  60 x 10
                                                                                                  80 x 6
                                                                                                  90 x 10,10

                                                                                                  Triceps Pushdowns

                                                                                                  28.75 x 8
                                                                                                  48.75 x 10,10,10

                                                                                                  Dips
                                                                                                  BW + 12kg x 10,10

                                                                                                  Machine Flyes
                                                                                                  65 x 10,10,10

                                                                                                  other prehab + abs
                                                                                                  --------------------------------------------------------------------

                                                                                                  Grand job.

                                                                                                  Trained with Lloyd. Giant of a man and he's got the big heart when it comes to lifting. Nice to meet someone with a similar outlook.

                                                                                                  I've no doubt he'll continue making progress and achieve his goals.

                                                                                                  Comment


                                                                                                    Saturday 10th August
                                                                                                    -------------------------------------------------------------------

                                                                                                    Ed Coan Bench Training Cycle - Week 10 Day 2 (Heavy)

                                                                                                    Bench Press
                                                                                                    60 x 6
                                                                                                    80 x 5
                                                                                                    90 x 4
                                                                                                    100 x 3
                                                                                                    110 x 2
                                                                                                    120 x 1
                                                                                                    <belt and wrist wraps on>
                                                                                                    130 x 2,2 *PB*

                                                                                                    Narrow Grip Bench Press

                                                                                                    60 x 5
                                                                                                    80 x 5
                                                                                                    100 x 3
                                                                                                    115 x 2,2 *PB*

                                                                                                    Incline Bench Press

                                                                                                    60 x 5
                                                                                                    80 x 5
                                                                                                    95 x 3
                                                                                                    107.5 x 2,2 *PB*
                                                                                                    --------------------------------------------------------------------

                                                                                                    Old max bench for two doubles. Not too shabby. Had four reps in me on the first set for sure.

                                                                                                    Going to destroy my old max

                                                                                                    Comment


                                                                                                      Tuesday 13th August
                                                                                                      -------------------------------------------------------------------

                                                                                                      Low Bar Squat
                                                                                                      60 x 5
                                                                                                      100 x 5
                                                                                                      120 x 3
                                                                                                      <belt and wrist wraps on>
                                                                                                      140 x 3
                                                                                                      155 x 2
                                                                                                      170 x 1
                                                                                                      185 x 5,5,5

                                                                                                      Neutral Grip Chin Ups (Chest to Bar)
                                                                                                      BW x 5
                                                                                                      BW + 5kg x 5,5,4

                                                                                                      Wide Grip T-Bar Row
                                                                                                      60 x 5
                                                                                                      80 x 5
                                                                                                      100 x 5 --> 80 x 5 ---> 60 x 5 <dropset>

                                                                                                      Chest-Supported Seated Row

                                                                                                      55 x 8,8,8 <very slow tempo>

                                                                                                      Face Pulls (Cable)
                                                                                                      34 x 10,10,10

                                                                                                      <supersetted with>

                                                                                                      Ab Rope Pulldown
                                                                                                      55 x 8,8,8

                                                                                                      Seated Dumbell Preacher Curls
                                                                                                      14 x 8,8,8

                                                                                                      --------------------------------------------------------------------

                                                                                                      Very long session. Had to double up on stuff due to commitments this week.

                                                                                                      Enjoyable though.

                                                                                                      Comment


                                                                                                        Thursday 15th August
                                                                                                        -------------------------------------------------------------------

                                                                                                        Ed Coan Bench Training Cycle - Week 11 Day 1 (Light)


                                                                                                        Bench Press
                                                                                                        40 x 10
                                                                                                        60 x 8
                                                                                                        75 x 5
                                                                                                        90 x 10,10

                                                                                                        Triceps Pushdowns
                                                                                                        28.75 x 8
                                                                                                        48.75 x 10,10,10

                                                                                                        Dips
                                                                                                        BW + 14kg x 10,10

                                                                                                        Machine Flyes
                                                                                                        60 x 10,10,10

                                                                                                        --------------------------------------------------------------------

                                                                                                        Comment


                                                                                                          Sunday 18th August
                                                                                                          -------------------------------------------------------------------

                                                                                                          Ed Coan Bench Training Cycle - Week 11 Day 2 (Heavy)

                                                                                                          Bench Press
                                                                                                          40 x 5
                                                                                                          60 x 5
                                                                                                          80 x 4
                                                                                                          90 x 4
                                                                                                          100 x 3
                                                                                                          <belt and wrist wraps on>
                                                                                                          115 x 2
                                                                                                          127.5 x 1
                                                                                                          135 x 2,2 *PB*

                                                                                                          Narrow Grip Bench Press
                                                                                                          60 x 5
                                                                                                          80 x3
                                                                                                          100 x 2
                                                                                                          120 x 2,2 *PB*

                                                                                                          Incline Bench Press
                                                                                                          80 x 3
                                                                                                          100 x 1
                                                                                                          110 x 2,2 *PB*
                                                                                                          --------------------------------------------------------------------

                                                                                                          Take me down to PB city, where the weights are light and the reps are pretty

                                                                                                          Comment


                                                                                                            Monday 19th August
                                                                                                            -------------------------------------------------------------------

                                                                                                            Low Bar Squat
                                                                                                            60 x 5
                                                                                                            100 x 5
                                                                                                            120 x 3
                                                                                                            <belt and wrist wraps on>
                                                                                                            140 x 3
                                                                                                            160 x 2
                                                                                                            175 x 1
                                                                                                            190 x 5,5,5

                                                                                                            --------------------------------------------------------------------

                                                                                                            Comment


                                                                                                              Tuesday 20th August
                                                                                                              -------------------------------------------------------------------
                                                                                                              Neutral Grip Chin Ups
                                                                                                              BW x 5
                                                                                                              5kg x 5
                                                                                                              7kg x 5

                                                                                                              Dumbell Preacher Curls
                                                                                                              16 x 6,6,6

                                                                                                              Wide Grip T-Bar Row
                                                                                                              60 x 5
                                                                                                              80 x 5
                                                                                                              100 x 5
                                                                                                              80 x 5
                                                                                                              60 x 5

                                                                                                              Cable Row
                                                                                                              82.5 x 8
                                                                                                              95 x 8,8

                                                                                                              Face Pulls (Cable)
                                                                                                              34 x 10,10,10

                                                                                                              -------------------------------------------------------------------

                                                                                                              Comment


                                                                                                                Thursday 22nd August
                                                                                                                -------------------------------------------------------------------

                                                                                                                Ed Coan Bench Training Cycle - Week 12 Day 1 (Light)

                                                                                                                Bench Press
                                                                                                                40 x 10
                                                                                                                60 x 8
                                                                                                                75 x 5
                                                                                                                92.5 x 10,10

                                                                                                                Triceps Pushdowns
                                                                                                                28.75 x 8
                                                                                                                48.75 x 10,10,10

                                                                                                                Dips
                                                                                                                BW + 16kg x 10,10

                                                                                                                Machine Flyes
                                                                                                                60 x 10,10,10

                                                                                                                Ab Machine
                                                                                                                85 x 6
                                                                                                                95 x 5,5,5
                                                                                                                --------------------------------------------------------------------

                                                                                                                Busy the past week so never got a chance to update the log.

                                                                                                                That's the last workout before my max. Just resting up now and will do my max attempt this week at some stage.

                                                                                                                Comment


                                                                                                                  Wednesday 28th August
                                                                                                                  -------------------------------------------------------------------

                                                                                                                  Ed Coan Bench Training Cycle - Week 12 Day 2 (Heavy)

                                                                                                                  Bench Press
                                                                                                                  40 x 6
                                                                                                                  60 x 5
                                                                                                                  80 x 4
                                                                                                                  100 x 3
                                                                                                                  *belt and wrist wraps on*
                                                                                                                  110 x 1
                                                                                                                  120 x 1
                                                                                                                  130 x 1
                                                                                                                  137.5 x 1 *PB*
                                                                                                                  145 x 1 *PB*

                                                                                                                  Narrow Grip Bench Press
                                                                                                                  100 x 3
                                                                                                                  115 x 2
                                                                                                                  130 x 1 *PB*

                                                                                                                  Incline Bench Press
                                                                                                                  80 x 3
                                                                                                                  100 x 2
                                                                                                                  110 x 1
                                                                                                                  120 x 1 *PB*
                                                                                                                  --------------------------------------------------------------------

                                                                                                                  3 months of hard graft paid off tonight.

                                                                                                                  Never missed a rep on the program. Awesome.

                                                                                                                  Comment


                                                                                                                    Originally posted by Lurker23 View Post
                                                                                                                    Big 3 Goals 2013
                                                                                                                    Bench - 140
                                                                                                                    Squat - 272.5
                                                                                                                    Deadlift - 240
                                                                                                                    ----------------------------------------------------------
                                                                                                                    Pre-Coan Bench Cycle Max = 130kg
                                                                                                                    Post-Coan Bench Cycle Max = 145kg
                                                                                                                    ========================
                                                                                                                    Gain = 15kg
                                                                                                                    ------------------------------------------------------------

                                                                                                                    One goal down anyway. Not too sure about the others but we'll see where I go from here. Wanted to follow program totally so didn't push a proper one rep max tonight. Felt like I had another 2.5kg there. 150kg would've been a step too far.

                                                                                                                    Short term, I'm doing a one rep max on bench this weekend. Worked from 7.30am to 7.30pm today - not ideal prep for a max so we'll see what i can do after a proper sleep.

                                                                                                                    Close grip and incline maxes were quite snappy and smooth too so more to come there also.

                                                                                                                    Sidenote: BW 104.5kg - fattest I've ever been. The cut begins on Monday
                                                                                                                    Last edited by Lurker23; 28-08-13, 23:42.

                                                                                                                    Comment


                                                                                                                      Monster work, fair play.
                                                                                                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                      Comment


                                                                                                                        Saturday 31st August
                                                                                                                        -------------------------------------------------------------------

                                                                                                                        Bench Press
                                                                                                                        60 x 6
                                                                                                                        80 x 5
                                                                                                                        100 x 3
                                                                                                                        *belt and wrist wraps on*
                                                                                                                        110 x 2
                                                                                                                        120 x 1
                                                                                                                        130 x 1
                                                                                                                        140 x 1
                                                                                                                        100 x 15 *PB*
                                                                                                                        100 x 8 <all paused>

                                                                                                                        Incline Bench Press
                                                                                                                        60 x 5
                                                                                                                        80 x 5
                                                                                                                        100 x 2

                                                                                                                        Machine Flyes
                                                                                                                        45 x 10
                                                                                                                        95 x 10,10,10
                                                                                                                        --------------------------------------------------------------------

                                                                                                                        Said I'd just test the water today. 140 was slow so decided to be sensible and leave it at that. Could actually feel the difference even with just 60 on the bar compared to last Wednesday. Everything felt heavier in my hands.

                                                                                                                        Dropped down to 100 and did 4 reps better than my previous best. Nice improvement.

                                                                                                                        Now to think about where I go from here....

                                                                                                                        Comment


                                                                                                                          Smolov for Squats again bud. You know you really want to deep down.

                                                                                                                          Or even better, find the next powerlifting meet in Ireland before the end of the year (should be one in November I'd imagine); work out your training and fucking do it.
                                                                                                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                          Comment

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