Correct, but mainly balance.
Cardio tonight
Focus Mitts
5 minutes
30 second break
5 minutes
30 second break
5 minutes
2.25 miles jogged
log needs moar updatez
[quote]Jab1 wrote:
log needs moar updatez[/quote]
Will be on it today! Bench day…worked out A lot this past week just did not get around to posting…
385 x 2 squat PR friday, nailed some other shit, did a lot of back and biceps, delts and cardio…
Have 2 weeks of school left hence my absence…partied long and hard this weekend, just having a blast and then there is studying for finals…lol
Will post today’s workout when complete.
Sexy workout today…I know longer feel burnt out, deload worked well and taking a more educated approach to training.
Week 3 of the Ed Coan Bench Routine…
Weights feel very comfortable and light thus far…No struggle to get the prescribed reps, I am probably the strongest I have been in my life and can’t wait to max in 10-12 weeks time…
Bench
135 x 10
135 x 10
185 x 5
225 x 5
270 x 8
270 x 8
CGBP
240 x 8
240 x 8
Incline
225 x 8
225 x 8
Light Triceps and delts…wanted a little pump, wanted to nail rotators.
Skulls
55 x 8
85 x 8
115 x 8
Reverse Pushdowns
100 x 8
150 x 8
150 x 8 All reps paused and squeezed.
1 Arm OH Ext
10 x 12
20 x 12
30 x 12
Kickbacks
10 x 12
25 x 12
25 x 12
Various rotator exercises and wide grip facepulls
My ass is easily remaining on the bench as well.
Good to see your fixed your bench form ready for a meet, I’m just over 2 weeks out from finishing too… terrifying because I have a ton of work to do. I shouldn’t be on here. Very sensible of you sir.
[quote]jake_j_m wrote:
Good to see your fixed your bench form ready for a meet, I’m just over 2 weeks out from finishing too… terrifying because I have a ton of work to do. I shouldn’t be on here. Very sensible of you sir. [/quote]
Yeah I think you’ll be fine, correcting form is a life long process, things can often times be better…I gotta throw my pauses back in closer to the comp.
–
Deads
135 x 3
225 x 3
315 x 2
365 x 2
420 x 2
450 x 2
480 x 2
510 x 2
540 x 2
Glute Bridges
135 x 8
185 x 8
225 x 8
Lat Pulldowns
100 x 8
150 x 8
150 x 8
Seated 1 Arm Row
60 x 8
70 x 8
Kayak Rows
50 x 16
70 x 16
T-Bars
1 Plate x 8
2 Plate x 8
2 Plate + 25 x 8
Lats today, slow eccentrics and concentrics, big squeezes, worked the muscle not the move…This is what I’ll be doing on deadlift days for now on. Squat day will be heavy back…powerbuilding.
Last night did
Hammies, Biceps and Abs
Ran .5 miles until the treadmill’s motor stalled…fml
Today
Cardio:
3.5 miles in approx 30 minutes.
I like jogging, pushed it a few times and my mile time is about 6 minutes.
Beastly squats and beastly everything else. Damn I need to catch up to your strength! Looks like you’ve taken care of your programming issues too, awesome stuff.
Haven’t been on much, got my last final tomorrow…study study…
585 x 2 on deadlifts this week…Getting leaner pretty rapidly too…
Week 4 of Coan program and everything is light and easy…
Basically the highlight of my week.
[quote]
I like jogging, pushed it a few times and my mile time is about 6 minutes.[/quote]
That’s a sick time for someone your size. How do you find the balance between gaining strength/size and getting fitter?
Good luck with the final bro. Looking TONK in that new picture!
[quote]Jaice wrote:
TBH I just know my body is capable of a lot. It wasn’t meant to just lift weights and be sedentary, that’s my mindset. I train hard and try to eat well. The results have been determined by my effort and belief that I can get the job done.
–
1 Final to go and summer!!!
Bench - Week 5 Coan Program
135 x 10
135 x 10
185 x 5
225 x 5
300 x 5
300 x 5
CGBP
265 x 5
265 x 5
Incline
245 x 5
245 x 5
–
Standing OHP
45 x 8
95 x 8
145 x 8
Seated Side Laterals
15s x 12
25s x 12
35s x 12
Tri Set Side/Front/Rotator
20 x 5/5/5
20 x 5/5/5
20 x 5/5/5
Face Pulls
3 x 12-15
–
Triceps
DB Skulls
20s x 12
40s x 8
60s x 8
Reverse Pushdown
100 x 12
150 x 8
200 x 8
OH Rope Ext
120 x 3 x 8
1 Arm Pushdown
40 x 8
50 x 8
60 x 8
Ran 1/2 mile before the treadmil broke on me…It always shuts off, guess I am to heavy.
Only tried to run inside today because it’s raining. Hopefully I can run outside Wednesday.
On another note, my ass is staying on the bench on flat press!!! Yayy
beastmode numbers kiddd.
[quote]bugeishaAD wrote:
beastmode numbers kiddd.[/quote]
Gettin’ there.
Can’t wait to get back to some heavy numbers on bench during the latter weeks of the Coan program.
[quote]austin_bicep wrote:
Only tried to run inside today because it’s raining. Hopefully I can run outside Wednesday.[/quote]
^^This happens to me whenever I try to run at a good pace with my weight vest on.
You’re log is awesome. I feel like we have a pretty similar outlook on training.
Keep on kickin butt man. You’ve come a long way and the skies the limit.
Very nice numbers, yes. If you approve of the Coan bench routine that will definitely contribute towards my decision of possibly starting it relatively soon, as your a sick bencher.
Fucking A, out of school for summer…
Didn’t post Tuesday’s deload session but I did train…things are back to normal…yay
Ed Coan, Light Bench
45 x 10
135 x 10
135 x 10
185 x 10
225 x 10 slow and controlled
225 x 10 explosive/speed
—Think I want to give 225 all out a go soon…25-30 reps I think could be done.
Shoulder Press (Standing and strict)
45 x 12
95 x 8
145 x 8
145 x 8
145 x 8
Laterals (Strict, Slow and Controlled) So Painful
10s x 30
15s x 20
20s x 15
1 Arm Dumbell Press
20s x 12
40s x 12
40s x 12
DB Tricep Ext - Did them different, had my arm about 45 degrees up from my torso as I laid down. I then extended the dumbell away from my head toward my waist and legs rather than above my head. Hard to explain but got a gnarly tricep contraction.
10s x 8
20s x 8
40s x 8
40s x 8
Pushdowns With the V-grip
20 x 8
40 x 8
60 x 8
1 Arm, Reverse Cable Pushdowns
20 x 8
25 x 8
30 x 8
[quote]austin_bicep wrote:
Fucking A, out of school for summer…
[/quote]
I hear that loud and clear. feelsgood.jpg
Session looking good, I’m sure like me your looking forward to the training possibilities of summer.
[quote]jake_j_m wrote:
[quote]austin_bicep wrote:
Fucking A, out of school for summer…
[/quote]
I hear that loud and clear. feelsgood.jpg
Session looking good, I’m sure like me your looking forward to the training possibilities of summer.[/quote]
Dude, entire summer is about training, so stoked!
Forgot to mention I did heavy bag and shadow boxing for about 30 minutes yesterday. I also walked 4 miles home from the bar and ran the last mile lol…
2 PM - Woke up
3 PM - Meal 1
6 PM Squats
Squats
45 x 3
135 x 3
135 x 3
185 x 3
225 x 2
Work Sets
295 x 2
320 x 2
340 x 2
360 x 2
385 x 3 PR
Front Squats
225 x 2
250 x 2
280 x 2 PR, easy beltless, wrapless
7 PM Meal
745 - Run
First mile 6:31
25 minutes for 2.6 miles
2.6 total miles ran
9 PM Meal
10 PM Back and Biceps
Neutral Chins
BW x 5
+40 x 5
+85 x 5
+85 x 5
1 Arm T-Bars, Used 25 pound plates for a bigger ROM
+50 x 8
+75 x 8
+100 x 8
Biceps
Straight Bar Curls - Strict
45 x 8
95 x 8
135 x 8
Cross Body Hammers
30 x 8
40 x 8
50 x 8
Will eat again in a bit…
Moral of the story I want to be a machine, lean, muscular, strong as fuck, a good kick boxer…All around bad ass, that is the summer goal.