Hello T-Nation. For those of you who don’t know, my name is Luke Baumgartner and I’m 18 years old. I live near Chicago and I train with Ed Coan at Quads Gym (south side location). I have competed once in the USPF at 198 raw and managed a 1,063 lb./482.5 kg total via a 363 squat, 281 bench, and a 419 deadlift. My best gym lifts include a 385 X 2 squat, 300 X 2 bench and a 405 X 1 deadlift. I’ve been training with Eddie for almost a year and have made tons of progress as a result of his coaching.
As the title may imply, I am a patriot, through and through. If you cut me open, I bleed red, white, and blue and start singing Lynyrd Skynyrd. I’m currently a senior in high school and plan on attending North Georgia College & State University in August 2013 as a cadet in the U.S. Army ROTC program. I will be majoring in international affairs (concentration on Middle-Eastern affairs) with a double minor in military science/leadership and Arabic. I also plan on participating in the university’s SMP (simultaneous membership program) course with the Georgia National Guard.
Upon graduating, I will receive a degree in international affairs, leadership, and Arabic. I will also receive an honorable discharge from the Georgia National Guard and receive a commission in the Unite States Army as a 2nd Lieutenant.
It has been my dream for a long time to serve my country in uniform and fight for the land that I love so much and that my Creator has blessed me with the opportunity to live in.
Anyways, I hope y’all enjoy getting to follow along with my training and lift. Thanks for stopping in!
Bench Press
2 X 5 X 135
1 X 3 X 185
1 X 3 X 215
1 X 1 X 230
2 X 5 X 250
NOTES: First set was slow like last week, but I moved my grip in one finger (pinkies on the rings) and it felt a lot faster.
Paused Close-grip Bench Press
2 X 5 X 235
NOTES: Much better than last week.
Incline Bench Press
3 X 8 X 185
Dips
5 X 10 X BW
Straight Bar Triceps Pushdowns
5 X 8 X 70
ENDING NOTES: This was a better bench workout than last week, but still not where I’d like it to be. The last couple of weeks have just been kinda fucked up, and next week will be too with finals and everything. Once next week is over, I’m expecting everything to be back on track.
sorry to clutter your log but I got a qiestion. Im doing ed coan bench and on my last 5s week I couldnt hit it for 5 instead only got 3. What should I do now ? Thamks in advance
[quote]HenBurg53 wrote:
sorry to clutter your log but I got a qiestion. Im doing ed coan bench and on my last 5s week I couldnt hit it for 5 instead only got 3. What should I do now ? Thamks in advance[/quote]
Consider that your first week of 3s and then go up only 5 lbs./2.5 kg next week. Questions are welcomed any time.
[quote]HenBurg53 wrote:
Ok so the 5s week I failed on was at 190 so this is jow it should look?
190x2x3
195x2x3
Then what?
My max was 210 at the beginning of the cycle[/quote]
[quote]CSEagles1694 wrote:
Questions are welcomed any time.
CS[/quote]
Well in that case, Ill go ahead and clog your log. Just got done running something like a Coan cycle, wanted to run my planned numbers by ya, if you dont mind. Goals are squatting 455-465, benching 365-375, pulling 495-525. I started off with more conservative numbers:
[quote]CSEagles1694 wrote:
Questions are welcomed any time.
CS[/quote]
Well in that case, Ill go ahead and clog your log. Just got done running something like a Coan cycle, wanted to run my planned numbers by ya, if you dont mind. Goals are squatting 455-465, benching 365-375, pulling 495-525. I started off with more conservative numbers:
Hows this look? Also how would you guys structure it if I wanted to do squats and deads on the same day like you are doing now?
Thanks in advance[/quote]
Honestly, I think you’d be wasting your time with only going for 10 lb. increases. When we do squats and deads on the same day, we’d do our squats, deads, and then back work. I do legs on Friday (squat and dead on Monday).
[quote]mkral55 wrote:
10 lb increase in weights listed per week, or the total cycle goal numbers? [/quote]
10 lb. increase each week. Shoot for a 30 lb. gain for the cycle.
CS[/quote]
Alright i must be overthinking this or i wasnt clear, or too conservative, or all three. Figure my maxes are 445-355-485 right now, how would you set it up? Ive decided im gonna try squats and deads on the same day too.
[quote]mkral55 wrote:
10 lb increase in weights listed per week, or the total cycle goal numbers? [/quote]
10 lb. increase each week. Shoot for a 30 lb. gain for the cycle.
CS[/quote]
Alright i must be overthinking this or i wasnt clear, or too conservative, or all three. Figure my maxes are 445-355-485 right now, how would you set it up? Ive decided im gonna try squats and deads on the same day too.[/quote]
For squats, you would start out with 335 and add 10 lbs. every week. Bench, you would start out with 245, and deadlift you would start out with 375.
[quote]mkral55 wrote:
10 lb increase in weights listed per week, or the total cycle goal numbers? [/quote]
10 lb. increase each week. Shoot for a 30 lb. gain for the cycle.
CS[/quote]
Alright i must be overthinking this or i wasnt clear, or too conservative, or all three. Figure my maxes are 445-355-485 right now, how would you set it up? Ive decided im gonna try squats and deads on the same day too.[/quote]
For squats, you would start out with 335 and add 10 lbs. every week. Bench, you would start out with 245, and deadlift you would start out with 375.
[quote]mkral55 wrote:
10 lb increase in weights listed per week, or the total cycle goal numbers? [/quote]
10 lb. increase each week. Shoot for a 30 lb. gain for the cycle.
CS[/quote]
Alright i must be overthinking this or i wasnt clear, or too conservative, or all three. Figure my maxes are 445-355-485 right now, how would you set it up? Ive decided im gonna try squats and deads on the same day too.[/quote]
For squats, you would start out with 335 and add 10 lbs. every week. Bench, you would start out with 245, and deadlift you would start out with 375.