The eight “speed set” day especially at the percentages dictated in this program was a real tough workout for me and you’re using more weight on the assistance movements than I did.
thats a lot of work. youve moved a boat load of weight. well done
Thanks Confusion. My hope is that it will pay off.
Dave, I found the speed sets make a man out of you. On paper it sounds easy. After about four sets, things sort of change. I was not sure what to do about the assistance work. Right now it is trial and error. I can tell you right now, a day later, I can feel it.
11/18/13
Close Grip Bench:
135 x 10, 165 x 10, 185 x 10, 205 x 10, 225 x 10
Two Arm Extensions:
4 x 10 x 90
Straight Bar Press Downs:
4 x 12 x 95
Reverse Rope Press Downs:
4 x 12 x 95
Kick Backs:
4 x 10 x 35
Kind of a light day. Since I’ve started the Coan deadlift routine, I have cut out military press day. In it’s place I am doing a day of triceps work. Hopefully it will help my bench.
11/19/13
Laying Leg Press:
180 x 10, 270 x 10, 360 x 10, 450 x 10, 540 x 10, 630 x 10, 720 x 10, 810 x 10, 990 x 10, 1080 x 10
Paused Squats:
425 x 1
405 x 1
385 x 1
365 x 1
Leg Extensions:
4 x 12 x 280
Yet another reason public gyms suck. I was geared up to hit squats today. I was already late due to an appointment. When I arrived some joker was at the one squat rack. He had his head phones on, and singing between sets. No matter how many mad dog stares I gave him, he would not move.
I adapted and hit laying leg presses instead. Of course they are way easier than squats. That, of course, is the reason for 1080. That would crush me on a squat. The laying leg press allows the lifter to use angles and push off. I figure a squat is about 50% of a leg press. I just started doing sets, and throwing 45s on. By the time I was done, the clown was also done. This allowed me to do some paused squats.
I ended up getting a good pump anyway, so perhaps I should thank the singer.
Sorry to hear about the squat intruder. Those people need to be kicked in the ass/or head if preferred. Thats a ton of weight to move on the laying leg press then do the pause squats so nice making something out of a difficult situation.
11/22/13
Bench:
135 x 10, 185 x 5, 225 x 3, 265 x 5, 285 x 3, 335 x 3, 345 x 1, 315 x 3
Bench with Heavy Band:
315 x 1
295 x 1
275 x 1
Low Cable Crossover:
4 x 12
Svend Press:
4 x 20 x 3 plates
Band Flies:
1 x 100
I kind of changed thing up today. Rather than 5/3/1 I am going to try to work a little heavier the next few weeks. I was surprised 335 x 3 was pretty easy. For 345 x 1, I might have had one more in me.
It was not as intense today. My 15 year old son did not have school today, so he went with me. He wants to get bigger for football. I spent part of my time showing him how to do things correctly. As seems committed to working hard. I think he’ll go with me on Saturday or Sunday to work legs. He’ll get his license in January, so he’ll be able to drive himself to weights at school. They have it at 0615 in the morning. Due to our work schedules we are not able to drive him. Hopefully, in a couple of years he will be a T Nation regular too.
Sharing that time and teaching your son is an awesome moment. Good benching.
11/23/13
Deadlift:
135 x 10, 185, x 5, 225 x 3, 275 x 1
Working Set:
460 x 2
Speed Sets:
6 sets x 3 reps x 380 (90 seconds rest between sets)
Circuit: (60-90 seconds between exercises / 2-3 minutes between circuits)
Stiff Leg DL
3 sets x 8 reps x 255
Bent Rows:
3 sets x 8 reps x 245
Underhand Lat Pulls:
3 sets x 8 reps x 110
Good Mornings:
3 sets x 8 reps x 215
Week 3 and all I have to say is Ed Coan is an evil, evil man. On the surface the speed sets seem easy. This is until you get in there and about four sets in. I added a little weight to the assistance work. I know it is only three weeks in, but I feel I’m getting stronger.
Nice pull work. Yeah, I read somewhere that close grip floor presses are the way they should be done and I don’t know if that’s true but they really seem to work my chest and triceps well. I think my lats get good work doing floor presses too. Do you find your lats getting worked during when you do floor presses?
Nice work. Week 4 is extremely tough then you get a few weeks that aren’t quite as bad before getting back into real tough sessions.
GV, I have noticed that. I guess that’s why are such a good exercise for bench. You are forced to upper body only.
Dave, yes I was looking ahead. I think if I can make it past next week it’s all down hill. The last couple weeks look they are more taxing with the working sets.
11/24/13
Close Grip Bench:
135 x 10, 155 x 10, 185 x 10, 225 x 10, 245 x 10
One Arm Extensions:
30 x 10, 35 x 10, 40 x 10, 45 x 10
Straight Bar Press Down:
85 x 12, 100 x 12, 115 x 12, 130 x 12, 145 x 12
Rope Press Down:
1 x 95 x 100
Dumbbell Curls:
30 x 10, 35 x 10, 40 x 10, 45 x 10, 50 x 10
Nothing special today. My son went with me again, and worked legs. I’ll rest up now for a couple of days.
is that 100 rope push downs with 95lbs?
95 pounds , 100 reps
[quote]Crippler56 wrote:
95 pounds , 100 reps[/quote]
Wow. nice!
Your triceps must have looked like balloons.
I’m not sure about that, but it was a nice pump.
11/27/13
Squats:
135 x10, 225 x 5, 275 x 3, 440 x 5, 480 x 3, 525 x 3
Paused Squats:
435 x 1
425 x 1
405 x 1
395 x 1
Leg Extensions:
4 sets x 12 reps x 295
This is my second week of nightshift, so I hit the gym after I woke up this afternoon. It was not too bad. 525 was kind of a mess. I think only the last rep was legal depth. The plus side is the paused squats seemed light after that.
Due to work, my workout rotation is messed up this week. I’m going to have to deadlift on Friday. That is a lot sooner than I want, but I have no choice, if I am going to stay on track for the next week. The good news is if I deadlift Friday, it will be seven to eight days for I do it again.
I worked the overnight shift for a year…for a few months I tried going to the gym directly after like I would have if I was working a normal day schedule, it was an absolute shit show. Like you after waking up in the afternoon was much much better.
Awesome work…how was that 3 wheel bench against heavy bands, I can only imagine.
I remember somewhere hearing Ed Coan talk about this program, he said he would never ever do that much work!
525 is a nice weight to handle for 3 even if you weren’t satisfied with the first 2 and the pause work afterwards rocks. Many happy turkeys.
[quote]MattyXL wrote:
I worked the overnight shift for a year…for a few months I tried going to the gym directly after like I would have if I was working a normal day schedule, it was an absolute shit show. Like you after waking up in the afternoon was much much better.
Awesome work…how was that 3 wheel bench against heavy bands, I can only imagine.
Matty, nightshift sucks. We change every six weeks. We also work 12 hour shifts. At the end of the shift I normally just want to sleep. We’ve talked about shift bidding. For a normal guy it would be great. I’ve been at my job 18 years. The problem is that I am a supervisor and a junior one at that. It would mean 12 months of nights for me.
The band presses are not too bad. If has really fixed a flaw in my form. My left side was lagging behind the right. I think the bands have helped this. Anyway, I hope I can bench as much as you in the near future.