[quote]samoth2 wrote:
An all biceps session? It doesn’t get any more bodybuildingish than that.[/quote]
Keeping it bro 2k12.
I prefer training arms together but as per above I’m still trying to work out the best time/frequency/volume to hit triceps while running Coan bench. Way too fatigued after heavy day so light day it is I guess.
For what its worth, my second coan day is pretty much an all out pump and gun polishing day. I usually do the light/speed bench followed by heavy dips, some flies, tricep pushdowns (will usually do 2 different types for 3 sets or so) followed by a bicep blasting for 15 or 20 sets.
[quote]phlegms wrote:
For what its worth, my second coan day is pretty much an all out pump and gun polishing day. I usually do the light/speed bench followed by heavy dips, some flies, tricep pushdowns (will usually do 2 different types for 3 sets or so) followed by a bicep blasting for 15 or 20 sets. [/quote]
Sounds similar to mine really… just a lot more volume and biceps done on the same day. 15-20 bicep sets = lol. Sounds like pure pump. I like to have some progressive overload in there myself, enjoy PRing on assistance work as well as “big movements” and think it will benefit in the long term.
In conclusion: I will do more tricep work on light day. I’ll stop being lazy and do some heavy laterals/rear delt on main heavy day.
[quote]jake_j_m wrote:
[quote]phlegms wrote:
For what its worth, my second coan day is pretty much an all out pump and gun polishing day. I usually do the light/speed bench followed by heavy dips, some flies, tricep pushdowns (will usually do 2 different types for 3 sets or so) followed by a bicep blasting for 15 or 20 sets. [/quote]
Sounds similar to mine really… just a lot more volume and biceps done on the same day. 15-20 bicep sets = lol. Sounds like pure pump. I like to have some progressive overload in there myself, enjoy PRing on assistance work as well as “big movements” and think it will benefit in the long term.
In conclusion: I will do more tricep work on light day. I’ll stop being lazy and do some heavy laterals/rear delt on main heavy day.[/quote]
Today I did multiple high rep sets of ez curls with just the empy bar, with a very limited rom. Literally couldn’t handle dat pump.
[quote]phlegms wrote:
Today I did multiple high rep sets of ez curls with just the empy bar, with a very limited rom. Literally couldn’t handle dat pump. [/quote]
inb4 bigger arms then me
[quote]jake_j_m wrote:
[quote]phlegms wrote:
Today I did multiple high rep sets of ez curls with just the empy bar, with a very limited rom. Literally couldn’t handle dat pump. [/quote]
inb4 bigger arms then me[/quote]
Will measure with a pump next time breh. Inb4 da pain of disappointment…
Word to the wise: I’m starting a new “light day program” after my meet. One of the guys that I train with uses it and loves it. It’s pretty much a block periodization program for the light day where you take 80% of that weeks working weight and do it for volume, like 3 sets of 8 or 10, and then the reps will drop coinciding with the other weeks. I’ll explain it in further detail in my log (and on here) when the other guy gets it to me.
CS
[quote]CSEagles1694 wrote:
Word to the wise: I’m starting a new “light day program” after my meet. One of the guys that I train with uses it and loves it. It’s pretty much a block periodization program for the light day where you take 80% of that weeks working weight and do it for volume, like 3 sets of 8 or 10, and then the reps will drop coinciding with the other weeks. I’ll explain it in further detail in my log (and on here) when the other guy gets it to me.
CS[/quote]
Sounds interesting, keep a man informed.
@phlegms: Pump = cheating srybro
you’ve gotten big man
@daze: Wouldn’t say I’m there yet but I appreciate someone noticing some progress. Hope your training is going well.
Squat Max / Deadlifting & Calves
Squat
Work up to 140kg beltless.
160kg / 352.7lb x 1 - 170kg / 374.8lb x 1 - Match All-time PR - 180kg / 396.8lb x F - 180kg / 396.8lb x 1 10kg / 22lb All-Time PR
Deadlift
Up to 180kg beltless.
190kg/418.9lb x 1 - 210/463 x 1 - 230/507.1 x F - 230/507.1 x F - 220/485 x F < Disappointing, but I haven’t deadlifted heavier then 400~ in months.
Calf Raise (stack, setting no.)(double popped, paused at bottom)
17 x 5 - 17 x 6 - 17 x 6 -matchpr-
Seated Calf Raise
2.5p x 10 - 2.75 x 4
Leg Raise (super controlled)
BW x 8 - BW x 10 - BW x 7
Oblique Knee Raise Crunch
x10 p/ side - drop to knee raise x burnout
Fuuu noish squat. Are those just knee sleeves that I spy? :3
[quote]xjusticex2013x wrote:
Fuuu noish squat. Are those just knee sleeves that I spy? :3[/quote]
Thanks man.
Yeah just neoprene sleeves and very thin to boot. However, they do a great job in keeping my knees warm/making me be able to tell when they are getting towards warm. I can see myself getting some tommy kono’s or blue rehbands in the next year since practically all RAW squat records seem to be hit in those. Obviously they don’t really add pounds but “feel” can go a long way I think.
Well done on the squat Jake! You enjoying Coan? Did it myself for a few weeks before 5/3/1 and really enjoyed it.
Fuark!!!
Awesome squatting man, form looked a bit better I think. Hard to see accurately since it’s a different angle though.
@shlitre: Thanks man. Feels good. Yeah I’m actually really liking Coan because it exposes my tricep weakness and seems to be making them grow in just a short space of time. Should be ideal for my bench.
@samoth: Haha, thanks. I was reasonably happy with my form too, this is actually a better angle for judging depth and I think I was basically there, if not it was very marginal. So happy.
Training update: After a small training session Thursday morning I will be away holidaying with family for 13 days. I am going to try my best to find a gym to train at but the reality is I may be doing bodyweight stuff (if there is a gym anywhere, I will find it though). I will be making sure to eat enough to maintain/gain weight regardless, so am hoping to hop back where I left off training wise after if I’m not able to train properly. Taking 2kg of whey (which I will use all of most likely) amongst other things to support this.
Coan Bench: Week 3/Heavy Day
Bench
83/183 x 8 - 83/183 x 8
Paused CGBP
74/163 x 8 - 74/163 x 8
Incline Bench
69/152 x 8 - 69/152 x 8
Weights felt much better this week. Stayed way tighter and actually kept my shoulders back/down in the paused CGBP which generally made everything way easier. As above, I’m away for 13 days after Thursday so I opted to get my speed bench and some dipping in today.
Coan Bench: Week 3, Light Day
Speed Bench Press
70/154.3 x 10 - 70/154.3 x 10 < Legit speed reps today, I prefer this done after regular work then on it’s own day, for sure. Interesting.
Dips
BW x 8 - +10/22 x 8 - BW x 10
Seated Laterals
23.1/50.9s x 5 - 19.1/42.1 x 10
Inc. Bench R. Delt Swings
19.1/42.1s x 10 - 5/11s x 13 - squeezed - 2/4s x 3
I have back day tomorrow and then a small amount of time for a morning session Thursday morning. I will do traps, biceps and probably some long-head tricep work before I leave for my holiday.
Vacation again? Mirin
Where’re you going this time?
Sweet squat PR man.
@rattler: Thanks man, felt good.
@samoth: A few days surfing on the south coast followed by a week on Scilly Isles. Should be good for relaxing/contemplating how to win at life. Not so good for training though.
Back/Trap
Pull-ups
BW x 8 - +10/22 x 8 - +20/44 x 4 - LR - BW x 12
BOR
100/220 x 8 - belt - 110/243 x 6-8 & call… wasn’t feeling it today.
Kroc Rows
61.2/135s x 8 (may be heavier/DB unmarked) - 75/165s x 8 +1 rep PR
T-Bar (fixed)
3plates x 10 - 3.5plates x 8 - 4plates x 5 - Default PRs, first time I’ve used it seriously… felt pretty good.
DB Shrug w/3+ count hold
36.3/80s x 6 - 36.3/80s x 3 - LR - 70s x 2 < this is why I don’t normally do traps after back…
Upright Row (wide grip- squeeze lower traps)
45.4/100 x 8 (+2 from last week) - LR - 45.4/100 x 6
Reverse Pec Dec
30/66 x 12 - 35/77 x 6 - possibly prs - LR - 25/55 x 7
Last three exercises were done in giant set without rest. Didn’t move the earth, but pretty good back day, especially pump/feel wise.