EDIT: Awesome first post in here is a double post. FML
[quote]Spidey22 wrote:
Been lurking your log. Your training is always awesome and writing is inspirational. In for the gainzzz.[/quote]
Thanks, Spidey. Many more gainz to come.
CS
Some memorial day motivation haha. Hope ya had a good one brothers!
Tuesday, May 29, 2012 - Bench Day
Warm Up
- PVC roll everything
- Lots of stretching
- Rotator cuff
Flat Bench Press
2 X 8 X 135
1 X 5 X 165
1 X 1 X 195
1 X 1 X 225
2 X 3 X 260
NOTES: Everything moved pretty fast today. Form was good, stayed tight, yada, yada, yada. Next week I got triples with 270, which will be a PR.
Paused Close-grip Bench Press
2 X 3 X 235
NOTES: Couldn’t go to Quads today, so I went to the commercial gym, so no 2 boards today.
Incline Dumbbell Bench Press/Flat Dumbbell Bench Press Superset
Incline Dumbbell Bench Press - 3 X 8 X 65s
Flat Dumbbell Bench Press - 3 X 8 X 55s
Underhand/Overhand Tricep Pushdowns Superset
Underhand - 3 X 10 X 20 (each arm)
Overhand - 3 X 10 X 20 (each arm)
Tricep Rope Pushdowns
3 X 10 X 30
Skullcrushers
4 X 12 X 40
[i]ENDING NOTES: Pretty good workout for being at the commercial gym today. Triceps are dying already. Been slacking on running because of time constraints (again). Gonna try and go tonight after work.
On another note, it only took me and my mom 5 hours, but I finally found some clothes that fit me without looking ridiculous. Every shirt that I try on has to be big enough, or else it looks like it’s painted on, but it looks like a dress on me. Finally found some shirts that fit and some jeans that fit my quads, so I be lookin’ fresh, ladies.
Going to Georgia in exactly one week for my scholarship interview! Super pumped. Can’t wait to go back to the South. Gonna be a good time.[/i]
CS
1.Buy PL Company Shirts
2.Wear Sweat/Track pants all the time
3. ???
4. Profit
My epic PWO shake:
16 oz. 1% milk
1 cup vanilla ice cream
2 scoops vanilla whey
2 tbsp. peanut butter
Handful of ice cubes
1/2 cup oats
Comes out to a little over 1,000 calories, 80g protein, 90g carbs, 25g fat. It’s delicious and nutritious. It helps me grow so I can get more gainz.
CS
[quote]prodiboy wrote:
1.Buy PL Company Shirts
2.Wear Sweat/Track pants all the time
3. ???
4. Profit[/quote]
Lol Ed wears something from Inzer or House of Pain almost every time I see him. He said that House of Pain gives him so much shit that he feels guilty haha.
CS
[quote]CSEagles1694 wrote:
My epic PWO shake:
16 oz. 1% milk
1 cup vanilla ice cream
2 scoops vanilla whey
2 tbsp. peanut butter
Handful of ice cubes
1/2 cup oats
Comes out to a little over 1,000 calories, 80g protein, 90g carbs, 25g fat. It’s delicious and nutritious. It helps me grow so I can get more gainz.
CS[/quote]
Needz moar
Wednesday, May 30, 2012 - Squats & Deads
Warm Up
- PVC roll everything
- Lots of stretching
Paused Squats
2 X 6 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 275
1 X 1 X 315
1 X 1 X 345* +5 lb. PR.
1 X 1 X 370* +30 lb. PR. Ties all-time squat.
NOTES: Well, hot damn. Had a bit of a hard time picking my weights today, so I just decided to go with 315 for my first work set. Felt like an empty bar. Went to 345 - smoke show. My training partner threw on 370. I got under the bar, got tight, dropped down, stopped, and stood right up with it - another smoke show. Felt good to pause my previous max.
Conventional Deadlifts
1 X 5 X 140
1 X 3 X 230
1 X 2 X 280
1 X 1 X 320
1 X 1 X 360
1 X 1 X 410* +5 lb. PR over last week.
1 X 0 X 425
NOTES: Gassed from the squats. I bet if I was fresh, I could’ve nailed it. Oh well, gives me motivation to work even harder on my technique. My form was pretty solid today, too. My set up was good on 425, but I just couldn’t budge it. I think I might try for it again on Saturday or something. We’ll see. I’m hoping to be able to get 455 before the summer ends.
Leg Extension/Lying Leg Curl Superset
Let Extensions - 2 X 15 X 100
Lying Leg Curl - 2 X 15 X 80
Medium-grip Lat Pulldowns
2 X 15 X 120
ENDING NOTES: Pretty happy with today’s workout. I’ll have a video up of the paused squat soon, here. Got OHP on Friday.
CS
Has Ed Coan made any specific recommendations for conditioning? Does he do any conditioning and if so what?
[quote]Fletch1986 wrote:
Has Ed Coan made any specific recommendations for conditioning? Does he do any conditioning and if so what?[/quote]
Nope. He said he never did any conditioning lol.
CS
Here’s my squat from today.
CS
CS
Okay, here we go. Should work now.
CS
Nice. Drive harder!
[quote]spar4tee wrote:
Nice. Drive harder![/quote]
Thanks, spar.
CS
Nice skwatting bro. Push stomach against belt harder to stay tight and head up and you wont collapse forward as much.
But then again you train with ed Coan so you dont need our advice, mucho jealouse.
BTW. His Pulling style is badassfuckkk do you try to imitate it.
[quote]Achilles of war wrote:
Nice skwatting bro. Push stomach against belt harder to stay tight and head up and you wont collapse forward as much.
But then again you train with ed Coan so you dont need our advice, mucho jealouse.
BTW. His Pulling style is badassfuckkk do you try to imitate it.[/quote]
Thanks, brother. And “very jealous” in Spanish is “mucho celoso.”
As for his pulling style, no clue. He just tells me whether I’m fucking up or not. He wasn’t here today, so I didn’t get any of his coaching. I got coaching from other strong lifters, so that helped, but it’s totally different when Ed’s there.
CS