[quote]n3wb wrote:
You used Ed Coans bench program right?
If you did… how were the results?[/quote]
im still running it, after my deload is the hard part of the program, so well know soon enough
[quote]redsox348984 wrote:
n3wb wrote:
You used Ed Coans bench program right?
If you did… how were the results?
im still running it, after my deload is the hard part of the program, so well know soon enough[/quote]
Im going to do it Im just shooting for a 10lbs increase over the next 10 weeks.
[quote]Brendan Ryan wrote:
I never know what program you’re doing![/quote]
lol i gotta start saying what im doing instead of jsut posting the workouts
[quote]n3wb wrote:
redsox348984 wrote:
n3wb wrote:
You used Ed Coans bench program right?
If you did… how were the results?
im still running it, after my deload is the hard part of the program, so well know soon enough
Im going to do it Im just shooting for a 10lbs increase over the next 10 weeks.
[/quote]
with the gains youve been making im sure youll have no problem getting 10+ pounds from it
weight - 236.5
Dumbell Bench
35x10
50x10
65x8
75x6
70x10
Barbell Curls
60x10
80x8
90x6 Close grip
90x6 wide grip
80x10
easy day
Is there a link anywhere to this program?
[quote]Brendan Ryan wrote:
Is there a link anywhere to this program?[/quote]
weight - 236.5
light tris at home
Skulls laying on floor
62.5x8
72.5x2x10
1 arm overhead dumbell extension
about 25 x12 each arm
Thanks.
since i have nothing better to do i figured i would write out how i am most likely to go about my next month of training. oviously things probly wont stay EXACTLY the smae but petty close.
5/11/07 deload
Squat
185x5
225x4x3
T-Bar Rows
1platex10
2x10
3x8
4x6
Weighted Sit Ups
45x2x20
Calf Raise
4 platesx2x20
5/14/07
Bench Press
265x2x3 hopefully will get this
Close Grip Bench
235x3x3
Incline
200x2x3
Bench
185x15
Ez-bar Curls
125x10x3
5/16/07
Squat
205x5
250x5
290x3
330x2
belt on
415x2x2(should get this not too worryed)
belt off, 315x2x5
5/19/07
first session
Deadlift
260x4
310x4
365x3
415x2
belt on
520x2 should be no problem
belt off
415x2x3
Barbell Rows
185x10
225x10
Power Rows
275x10+
Speed bench 8x3
Military Press
135x3x7
front side and rear delt raises
session 2
Skulls
115x3x7 maybe heavyer not sure yet
Incline elbows out extensions
3x10
pushdowns 3x12
Hammer curls 3x9
Herculees Curls 3x15
5/22/07
Squat
205x5
250x4
290x3
330x2
belt on
395x5 should be a bitch but i think i can get it
belt off
295x2x7
Weighted Sit Ups
90x10
135x10 hopefully
90x10
Seated Calf Raises
4platesx15
5platesx15
6platesx10 hopefully
5/23/07
Bench
275x2x2 not sure i will get this
Close grip 240x2x2
Incline 210x2x2
Bench 190x15
Ez-bar Curls
135x10x4
5/25/07
Squat
205x5
250x4
290x2x3
330x2x3
belt on
365x3x4
belt off
330x3
5/28/07
Speed Bench
6x3
Military Press
135x2x8
raises
Skulls
125x2x6
Incline extensions
2x10
Pushdowns
2x12
5/29/07
Deadlifts
260x4
310x4
365x3
415x2
belt on
545x1 shouldnt kill me
if 545 felt doubleable
then
570x1 no idea on this but would be nice
belt off
365x2x5
Barbell Rows
195x10
245x6 hopefully
Power Rows
315x as many as i can
Hammer Curls + Herculess Curls
6/2/07
Bench
285x2x2 doubtful, ill take a single lol
close Grip 250x2x2
Incline 215x2x2
bench 195x15
Squat
205x5
250x4
290x2x3
330x3x3
6/4/07
Ez-bar Curls
145x10x3
6/5/07
Squat
205x4
250x4
290x3
330x2
belt on
405x1
455x1 not sure here but hopefully
belt off
Weighted Sit Ups
90x6
135x6
145x6
Calf Raises
4platesx3x25
6/7/07
Speed Bench
6x3
Miltary Press
135x5
155x5
Bradford Press
135x7
raises
Skulls
95x8
135x6-7
95x20
Incline Extensions
2x8
1x12
Pushdowns
3x10
6/9/07
Deadlift
260x4
310x4
365x3
414x2
belt on
495x1
570x1(if i didnt try last week or failed it)
if i got it last
575-585x1
belt off
385x4
Barbell Rows
205x10
255x5
Power Rows
335xmany as i can
Hammer Curls + Herculees Curls
I skiped down and saw you saying you pulled 570…
I nearly shit my pants.
[quote]n3wb wrote:
I skiped down and saw you saying you pulled 570…
I nearly shit my pants.[/quote]
hahah, not yet
I think you ahve the dates wrong. It’s already 6/11
[quote]Brendan Ryan wrote:
I think you ahve the dates wrong. It’s already 6/11[/quote]
oh yah your right, its 1 month off
Squat
185x5
225x2x3
235x2x3
T-Bar Rows
1platesx10
2platesx10
3platesx8
4platesx6 drop to 3platesx8
weight - 236.5
Bench Press
135x5
185x2
265x2x3PRS
Close Grip Bench
235x2x3 paused
Incline Bench
200x2x3PRS
Bench Press
185x15PR missed 16th
Ez-Bar Curls
125x10x5
Pretty good workout. 265x2x3 was pretty tough though. and damn was 10 sets of 5 hard for curls haha. kept the rest decently short compared to normal on that though. 3 min first 6 sets. then 3;30-4;15 last 4 sets.
weight - 236
Squats
135x3
205x5
250x4
290x3
330x2
belt on
415x2x2PRS
belt off
315x2x5
good workout. 415 was pretty rough. i got the sets though
Congrats on the squat and bench PR’s
[quote]n3wb wrote:
Congrats on the squat and bench PR’s
[/quote]
thanks man
today
1/2 mile - 3:21
hard, my legs were sore as hell from yesterday
weight - 237.5
Deadlift
135x4
260x4
310x4
365x3
415x2
belt on
520x2PR
belt off
415x2x3
Barbell Rows
135x8
185x10
225x10 strict PR
Power Rows
275x10
Speed Bench paused
135x2x3
155x2x3
175x2x3
185x3 pretty fast but not quite as fast as i would like
Military Press
135x2x7
Side Raise
30x17
Front
30x18
Rear Delt
20x20
Pretty good workout. first rep with 520 flew up like a rocket. 2nd my form wasent quite as good. wasent bad though. could of gotten 3. speed bench felt pretty fast. im pretty tired but ill be back in a couple hours to do the 2nd session.