Been inconsistent with logging my workouts here, but they’re all in my workout book so not stressin it. Been doing the Ed coan’s periodization for my bench press and squat and training 5 days per week. I’ve also strayed away from heavy deadlifting for the meantime, and have only had one deadlift session in the last 4 weeks. They were speed pulls with short mini bands.
Today was leg day
Wednesday 10/24/12
Legs
Ed Coan Week 4
Warmup:
Foam roll all over
Band dislocations
Single Leg Curls
25x15, 50x8, 55x8, 60x8, 65x8
Leg Extensions
110x10, 135x10, 155x10, 175x10, 195x10
Squats
Barx10, 95x10, 135x5, 185x5, 225x5, 255x3, 295x8, 295x8 - These were easier than last weeks 280x8
Good Mornings
Barx8, 135x8x3 sets
Leg Press (narrow stance)
580x10, 670x10, 760x10
Right glute/hip area is acting up, hopefully it’s nothing serious
Right hip was bothering me from last week - really need to make it a priority to stretch and foam roll every day.
Did a 20 minute long warmup consisting of stretching, foam rolling, shoulder dislocations, other various shit to get the hips opened up and lax ball rolling.
Squat:
Barx10,10, 95x5,5, 135x5,5, 185x5,5 - alternated between low bar and high bar/wide stance and close stance
245x3, 275x1, 310x5,5 - pretty easy, done low bar/wide stance
High Bar Squat:
135x5, 185x5, 225x5, 245x5 - really like these, used 5lb plates under my heels. Time to buy oly shoes!
Did a bunch of stretching in Yoga class today so didn’t need to do much else afterwards. My buddy Joe and I did arms together, I followed his lead on this one.
Closegrip Bench:
Barx10, 95x10, 135x10,3 185x10, 205x8, 225x5, 250x1 (this was heavy, didn’t rest enough between the last two sets)
BB Curl Drop Sets: (these were done with 4 10lb plates on each side, stripping away 1 after completing 8 reps)
125x8, 105x8, 85x8, 65x8, 45x8 - 40 rep set, was tough.
105x8, 85x8, 65x8, 45x8 - decided to lower the weight this time to keep good form
JM Press:
95x10, 115x10,10
DB Preacher Curls:
35x12, 40x11+1, 30x12+3 - did some forced reps here, nice pump
BB Curl Drop Sets: (these were done with 4 10lb plates on each side, stripping away 1 after completing 8 reps)
125x8, 105x8, 85x8, 65x8, 45x8 - 40 rep set
105x8, 85x8, 65x8, 45x8
After a long hiatus from keeping up with the log and taking the last 3 or so weeks off from training, it’s time to hit it hard. Life got in the way and the break was much needed anyways. Ended Coan’s bench and squat at week 10 finishing off with 260x2x2 on the bench and 395x2x2 on the squat which are both PR’s. Back to doing 5/3/1 upper/lower template.
The Training max’s I’ll be using:
Press: 175
Bench: 240
Squat: 360
Dead: 455
CGBP: 230
Incline BP: 215
Tuesday 1/8/13
Cycle 1 Week 1
Press Day
Press (175)
Barx10
75x5
90x5
110x3
115x5
135x5
150x10 (Paused all of these reps and felt good)
CGBP (230)
Barx10
115x10
140x10
160x10 (Paused, nice and easy)
Various Grip Pull Ups
9 sets of 6
HS Row
2pps x 10 x 4 sets
1.5pps x 15
HS Triceps Pushdown
2pps x 15 x 4 sets
DB Spider Curls
20x12x4 sets
Awesome work. So much hot ass in my home gym today - hopefully these new years resolutions last some time
Dips/Machine Preacher Curl Superset
4 sets of 15 with bodyweight
4 sets of 15 with 45lb
Saturday 1/12/13
Cycle 1 Week 1
Deadlift Day
Deadlift (455)
135x5
185x5
225x5
275x3
300x5
345x5
390x7 (Belt) Easy - not a fan of high rep deads and made a deal with myself to only go 2 reps above required any week, 7 was a joke, had 12 in me easy
Oly Squats
Barx10
95x10
135x5
175x10
205x10
235x10
Leg Extension/Cable Abs Superset
3 sets of 10 and 3 sets of 20