I think you would enjoy the Ed Coan bench programme, I’m quite enjoying it at the moment (particularly the 2nd day in the week when you get to cultivate a sick pump and hit some speed benches). Although if you do run it, I would recommend throwing in some heavy singles on one of the days so you don’t forget how to handle the heavier weights while the numbers ramp up over the course of the 12 weeks.
Good pressing man, but like samoth said your elbows need to be locked before the press is initiated. You’d probably get red lighted for that.
@samoth: Yeah, it didn’t exactly go to plan today. 110 felt pretty tough but I’m sure I have 115 in me right now on the right day. Thanks for letting me know about the elbows thing, I’ll make sure to practice that from now on- I didn’t even realise they weren’t starting off locked out until I watched the video back.
@phlegms: Ye, I’m pretty tempted, the only thing is that I’m away for 2 weeks in 3 weeks time… so I will be lucky to train bench those weeks. The way it’s structured it probably wouldn’t matter and I’d carry on as normal when I got back so its a strong possibility. Speed/pump day sounds like gains.
@pb: Thanks. I will make sure they are locked from now on. Not doing it to gain any sort of advantage so I might as well make sure I’d be 100% meet ready! (If I ever find one in a decent location…)
Front shot from tonight, water logged but looking reasonably full. Just took a couple shots on webcam quickly. Will do some legit progress pictures relatively soon and in the mornings when I’m tighter.
Benching looked good, congrats on the PR! If you hadn’t failed 110 the first time then you many have been able to get 115.
You also have to take your finger out of the loop in your wrist wraps. I’m pretty sure that will get you red lighted as well.
Might just be the angle, but is your ass staying on the bench?
[quote]samoth2 wrote:
You also have to take your finger out of the loop in your wrist wraps. I’m pretty sure that will get you red lighted as well.[/quote]
If that’s true, it’s definitely not for all feds, just checked the rulebooks for here.
@rattler: Thanks man. It certainly would have helped, I probably should have done a few more sets and really made sure technique was 100% dialled in before my first attempt.
@samoth: As Sam says, I’m not sure it’s true for every fed, but again I don’t gain anything from it so it might be good practice (I’ll check rulebooks for only two feds I’d compete in)
@sam: I’m pretty sure my ass isn’t leaving the bench, my foot placing with this set up seems to prevent it as long as I set up tight. I could probably eek out a few more pounds if I did let it come up though.
[quote]SamMcLoughin wrote:
Might just be the angle, but is your ass staying on the bench?
[quote]samoth2 wrote:
You also have to take your finger out of the loop in your wrist wraps. I’m pretty sure that will get you red lighted as well.[/quote]
If that’s true, it’s definitely not for all feds, just checked the rulebooks for here.[/quote]
I guess. It’s not allowed in the IPF at least.
Training update:
Bench - Decided on running Coan bench. Will be using 112kg max (my true max is at least this, all things considered) and I would hit exactly 125kg / 275lb for the single in week 12, which would be a huge milestone I’d be very happy with.
Squat - Assuming I survive this smolov base cycle, I’m considering running it again with front squat straight afterwards as I think I’ll far prefer the frequency with that lift and I know I have the potential to bring it up a lot which would probably really help both my back squat and my deadlift.
Deadlift - Will pull some singles today to remind myself how to pull, generally I will be making sure to pull some relatively light singles after squatting once a week.
Off to squat and train my back now.
^ Form felt and looked a little better today. That last set was crazy hard, but I had the confidence today to not even use my safeties, was feeling good. I have a feeling the rest of the programme will run smoothly now I’m getting consistent set to set technique.
Smolov Squat Base: Week 2, Day 1 & Back
Warm-ups - Belt-less and at least one rep paused - work up to: 110/243 x 2
Work Sets - Belted - 122/269 x 9 - 122/269 x 9 - 122/269 x 9 - 122/269 x 9
Pull-up
BW x 4, 8, 10, 7
Underhand BOR
95/209 x 8 - 105/231 x 3 & call it, lower back not enjoying.
Kroc Row
61.8/136s x 8 & call it, as above
DS DB row
41.6/92s x 9
Couldn’t hit back hard at all today, will get some more volume in later in the week.
The bar placement seems uneven from the video. It looks like the middle of the bar is to the right of the middle of your back (wut?) if you see what I’m saying. That’s why the bar is tilting to one side.
Don’t you feel that when you unrack the bar?
[quote]samoth2 wrote:
The bar placement seems uneven from the video. It looks like the middle of the bar is to the right of the middle of your back (wut?) if you see what I’m saying. That’s why the bar is tilting to one side.
Don’t you feel that when you unrack the bar?[/quote]
Again, hadn’t noticed this until I watched these videos back, I’m setting up with my hands even width apart but I must be coming under the bar at an angle or something, will work on making sure this doesn’t happen again.
The tripod I filmed on was uneven though, so that might be making it look worse then it is in reality.
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
The bar placement seems uneven from the video. It looks like the middle of the bar is to the right of the middle of your back (wut?) if you see what I’m saying. That’s why the bar is tilting to one side.
Don’t you feel that when you unrack the bar?[/quote]
Again, hadn’t noticed this until I watched these videos back, I’m setting up with my hands even width apart but I must be coming under the bar at an angle or something, will work on making sure this doesn’t happen again.
The tripod I filmed on was uneven though, so that might be making it look worse then it is in reality. [/quote]
Yeah I see the entire thing is uneven, that’s why I didn’t say anything to the last video. During this it’s quite noticeable though. I’m quite shocked you didn’t feel it when unracking actually.
[quote]samoth2 wrote:
Yeah I see the entire thing is uneven, that’s why I didn’t say anything to the last video. During this it’s quite noticeable though. I’m quite shocked you didn’t feel it when unracking actually.
[/quote]
Plan of action: Video my set up from the back and see where I’m going wrong. Obvious bio-mechanics tells me this sounds like easy pounds to be added to the bar so I’m all for not being lop-sided.
a squat a day keeps the emo away
[quote]spar4tee wrote:
a squat a day keeps the emo away[/quote]
LOL.
Shoulders shortly, last pressing session before starting Coan bench. Feeling good for squatting tomorrow. Looked real swole in changing room mirrors today- picked up my suit for graduation in 5 days.
Deltoids
Press
50/110 x 3 - 55/121 x 3 - 60/132 x 3 - 65/143 x 3 PR? - 70/154 x 2 PR - 75/165 x F
Klokov Press
50/110 x 3 PR
Seated DB Laterals
21.6/48s x 10 - 21.6/48s x 12 - 21.6/48s x 14 - drop - 11.5/26s x 15
Inc. Bench R. Delt Swings
21.6/48s x 8 - 21/48s x 14 - drop - 5/11s x 10~ - 2/4s x squeeze
Trained my brother today for the 3rd day in a row… did every exercise I did on his first ever shoulder session. He’s basically what I was at 16 size strength wise (130ish @ 5’10ish) but pretty cool to practice coaching on him ready for my PT course in 5 1/2 weeks time.
Strength was OK today, volume was pretty low though. Sidenotes: Doubling my previous military PR without ever training it is good, I feel like bringing my bench up definitely helps it.
Smolov Squat Base: Week 2, Day 2
Belted - 130/287 x 7 - 130/287 x 4 (+3 after 3 min rest) - 130/287 x 2 (+5 after 3 min rest) - 130/287 x 4 (+2 after 30 secs. rest)
Tried to squat in a rush today and with relatively little warm up, never works out well. The gym closed on me and my technique/performance was poor. Going to catch up the volume I missed on squat tomorrow then make sure I nail my 7x5 and 10x3 days. Smolov is unforgiving, to get through it literally everything has to be on point.
To be honest, I would just re-do the session you missed weights on rather than making up the volume on another day and moving onto the next session. Smolov only works if you hit the reps and volume as it is written, not butchering it and breaking it down into easier to swallow pieces.