12 sets of curls necessary? 
Good stuff, keep the log going. Very interested in how you progress with it and what you do.
[quote]michael_xyz wrote:
12 sets of curls necessary?
[/quote]
Pretty sure it was 3 sets of 12
[quote]CSEagles1694 wrote:
[quote]Terrax wrote:
Good shit. I don’t think anyone’s asked you this yet, but what kind of atmosphere do you have when you train with him? What I’m really trying to ask is, do you feel the pressure to ‘get better and fast’ now that you are training with Ed? I remember in one of Dave Tate’s articles he talks about when he was new at Westside the pressure and responsibility to quickly become better was overwhelming, because of the expectations from Louie and all the strong lifters that he began training with. Do you have any of this when training with Ed?[/quote]
I don’t think that it’s even close to the pressure that I would have at Westside. Yes, I train with the greatest powerlifter of all time, but I’m not surrounded by 20 of the world’s strongest guys. My training partners are a couple of 20-something year olds that are only a bit stronger than myself.
Ed isn’t trying to push me over the edge as soon as I step into his realm. He doesn’t want to turn me off. He’s trying to ease me into his style of training. I’ve been mentally brainwashed by Westside and the Conjugate Method, so getting all of that out of my brain is a bit of a challenge.
Obviously Quads isn’t Westside, but are there some guys that would fit right in? Yes. There are some strong motherfuckers in there. I witnessed my first 500 lb raw bench my second time there, so it’s definitely a strong place.
I always feel the pressure and the urgency to get better, but not from others. The feeling of the pressure and the urgency to get better comes from within. It’s not an outside force that I can be subjected to without questioning it. It is something that just comes natural to me. Being the self-motivated individual that I am, I don’t need a push. I know myself well enough to give that extra ounce of effort without having to be told to do so. I am where I am today and I have achieved the things that I have because of that self-motivation.
How many other 16 and 17 year olds do you know that followed one of the most complicated training methods in the world? How many teenagers do you know that would get up at 5 in the morning to go and do cardio? How many teenagers do you know that would skip going out on a Friday and a Saturday night because they couldn’t miss an opportunity to get better and stronger? How many teenagers do you know that are willing to drive 45 minutes each way, spending their hard earned money on gas, to train with the best ever?
These are just a few examples of how committed and dedicated I am to becoming one of the best ever. Now, the next ten years of my life may not allow me to do so because of the career choices I will have to make (I’m going into the Army after college and most likely won’t get to compete for quite a while), so this is why I’m trying to establish the biggest base possible at my age. The desire to compete has always been there, I just have to unleash it.
Does that help?
CS[/quote]
Lol are we living the same life except you get to train with Ed coan? Lucky asshole 
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
[quote]Terrax wrote:
Good shit. I don’t think anyone’s asked you this yet, but what kind of atmosphere do you have when you train with him? What I’m really trying to ask is, do you feel the pressure to ‘get better and fast’ now that you are training with Ed? I remember in one of Dave Tate’s articles he talks about when he was new at Westside the pressure and responsibility to quickly become better was overwhelming, because of the expectations from Louie and all the strong lifters that he began training with. Do you have any of this when training with Ed?[/quote]
I don’t think that it’s even close to the pressure that I would have at Westside. Yes, I train with the greatest powerlifter of all time, but I’m not surrounded by 20 of the world’s strongest guys. My training partners are a couple of 20-something year olds that are only a bit stronger than myself.
Ed isn’t trying to push me over the edge as soon as I step into his realm. He doesn’t want to turn me off. He’s trying to ease me into his style of training. I’ve been mentally brainwashed by Westside and the Conjugate Method, so getting all of that out of my brain is a bit of a challenge.
Obviously Quads isn’t Westside, but are there some guys that would fit right in? Yes. There are some strong motherfuckers in there. I witnessed my first 500 lb raw bench my second time there, so it’s definitely a strong place.
I always feel the pressure and the urgency to get better, but not from others. The feeling of the pressure and the urgency to get better comes from within. It’s not an outside force that I can be subjected to without questioning it. It is something that just comes natural to me. Being the self-motivated individual that I am, I don’t need a push. I know myself well enough to give that extra ounce of effort without having to be told to do so. I am where I am today and I have achieved the things that I have because of that self-motivation.
How many other 16 and 17 year olds do you know that followed one of the most complicated training methods in the world? How many teenagers do you know that would get up at 5 in the morning to go and do cardio? How many teenagers do you know that would skip going out on a Friday and a Saturday night because they couldn’t miss an opportunity to get better and stronger? How many teenagers do you know that are willing to drive 45 minutes each way, spending their hard earned money on gas, to train with the best ever?
These are just a few examples of how committed and dedicated I am to becoming one of the best ever. Now, the next ten years of my life may not allow me to do so because of the career choices I will have to make (I’m going into the Army after college and most likely won’t get to compete for quite a while), so this is why I’m trying to establish the biggest base possible at my age. The desire to compete has always been there, I just have to unleash it.
Does that help?
CS[/quote]
Lol are we living the same life except you get to train with Ed coan? Lucky asshole ;)[/quote]
x2
well said bro
[quote]spar4tee wrote:
[quote]michael_xyz wrote:
12 sets of curls necessary?
[/quote]
Pretty sure it was 3 sets of 12[/quote]
No, he meant 12 sets in total. It’s what Ed told me to do, so I don’t question it.
CS
[quote]CSEagles1694 wrote:
[quote]spar4tee wrote:
[quote]michael_xyz wrote:
12 sets of curls necessary?
[/quote]
Pretty sure it was 3 sets of 12[/quote]
No, he meant 12 sets in total. It’s what Ed told me to do, so I don’t question it.
CS[/quote]
Ah I see. Getting everything strong.
[quote]CSEagles1694 wrote:
How many other 16 and 17 year olds do you know that followed one of the most complicated training methods in the world? How many teenagers do you know that would get up at 5 in the morning to go and do cardio? How many teenagers do you know that would skip going out on a Friday and a Saturday night because they couldn’t miss an opportunity to get better and stronger? How many teenagers do you know that are willing to drive 45 minutes each way, spending their hard earned money on gas, to train with the best ever?
[/quote]
I really feel you on this man. But its all worth it at then end of the day.
All the best with your training!
[quote]CSEagles1694 wrote:
[quote]Terrax wrote:
Good shit. I don’t think anyone’s asked you this yet, but what kind of atmosphere do you have when you train with him? What I’m really trying to ask is, do you feel the pressure to ‘get better and fast’ now that you are training with Ed? I remember in one of Dave Tate’s articles he talks about when he was new at Westside the pressure and responsibility to quickly become better was overwhelming, because of the expectations from Louie and all the strong lifters that he began training with. Do you have any of this when training with Ed?[/quote]
I don’t think that it’s even close to the pressure that I would have at Westside. Yes, I train with the greatest powerlifter of all time, but I’m not surrounded by 20 of the world’s strongest guys. My training partners are a couple of 20-something year olds that are only a bit stronger than myself.
Ed isn’t trying to push me over the edge as soon as I step into his realm. He doesn’t want to turn me off. He’s trying to ease me into his style of training. I’ve been mentally brainwashed by Westside and the Conjugate Method, so getting all of that out of my brain is a bit of a challenge.
Obviously Quads isn’t Westside, but are there some guys that would fit right in? Yes. There are some strong motherfuckers in there. I witnessed my first 500 lb raw bench my second time there, so it’s definitely a strong place.
I always feel the pressure and the urgency to get better, but not from others. The feeling of the pressure and the urgency to get better comes from within. It’s not an outside force that I can be subjected to without questioning it. It is something that just comes natural to me. Being the self-motivated individual that I am, I don’t need a push. I know myself well enough to give that extra ounce of effort without having to be told to do so. I am where I am today and I have achieved the things that I have because of that self-motivation.
How many other 16 and 17 year olds do you know that followed one of the most complicated training methods in the world? How many teenagers do you know that would get up at 5 in the morning to go and do cardio? How many teenagers do you know that would skip going out on a Friday and a Saturday night because they couldn’t miss an opportunity to get better and stronger? How many teenagers do you know that are willing to drive 45 minutes each way, spending their hard earned money on gas, to train with the best ever?
These are just a few examples of how committed and dedicated I am to becoming one of the best ever. Now, the next ten years of my life may not allow me to do so because of the career choices I will have to make (I’m going into the Army after college and most likely won’t get to compete for quite a while), so this is why I’m trying to establish the biggest base possible at my age. The desire to compete has always been there, I just have to unleash it.
Does that help?
CS[/quote]
Hey,
I don’t know if what I wrote sounded like I was questioning your drive. Not at all. If you’ve gotten this far that Ed’s taken you under your wing then you obviously have drive and determination. I was just interested in some of the mental aspect of training with a guy like Ed and if there’s any additional stress involved etc.
Thanks for sharing.
[quote]Terrax wrote:
[quote]CSEagles1694 wrote:
[quote]Terrax wrote:
Good shit. I don’t think anyone’s asked you this yet, but what kind of atmosphere do you have when you train with him? What I’m really trying to ask is, do you feel the pressure to ‘get better and fast’ now that you are training with Ed? I remember in one of Dave Tate’s articles he talks about when he was new at Westside the pressure and responsibility to quickly become better was overwhelming, because of the expectations from Louie and all the strong lifters that he began training with. Do you have any of this when training with Ed?[/quote]
I don’t think that it’s even close to the pressure that I would have at Westside. Yes, I train with the greatest powerlifter of all time, but I’m not surrounded by 20 of the world’s strongest guys. My training partners are a couple of 20-something year olds that are only a bit stronger than myself.
Ed isn’t trying to push me over the edge as soon as I step into his realm. He doesn’t want to turn me off. He’s trying to ease me into his style of training. I’ve been mentally brainwashed by Westside and the Conjugate Method, so getting all of that out of my brain is a bit of a challenge.
Obviously Quads isn’t Westside, but are there some guys that would fit right in? Yes. There are some strong motherfuckers in there. I witnessed my first 500 lb raw bench my second time there, so it’s definitely a strong place.
I always feel the pressure and the urgency to get better, but not from others. The feeling of the pressure and the urgency to get better comes from within. It’s not an outside force that I can be subjected to without questioning it. It is something that just comes natural to me. Being the self-motivated individual that I am, I don’t need a push. I know myself well enough to give that extra ounce of effort without having to be told to do so. I am where I am today and I have achieved the things that I have because of that self-motivation.
How many other 16 and 17 year olds do you know that followed one of the most complicated training methods in the world? How many teenagers do you know that would get up at 5 in the morning to go and do cardio? How many teenagers do you know that would skip going out on a Friday and a Saturday night because they couldn’t miss an opportunity to get better and stronger? How many teenagers do you know that are willing to drive 45 minutes each way, spending their hard earned money on gas, to train with the best ever?
These are just a few examples of how committed and dedicated I am to becoming one of the best ever. Now, the next ten years of my life may not allow me to do so because of the career choices I will have to make (I’m going into the Army after college and most likely won’t get to compete for quite a while), so this is why I’m trying to establish the biggest base possible at my age. The desire to compete has always been there, I just have to unleash it.
Does that help?
CS[/quote]
Hey,
I don’t know if what I wrote sounded like I was questioning your drive. Not at all. If you’ve gotten this far that Ed’s taken you under your wing then you obviously have drive and determination. I was just interested in some of the mental aspect of training with a guy like Ed and if there’s any additional stress involved etc.
Thanks for sharing. [/quote]
No, I know you weren’t questioning my drive; I just threw some of that in there for dramatic purposes haha.
CS
Monday, February 6, 2012 - Bench Day
Warm up
-
PVC roll everythiing
-
Rotator Cuff
-
Shoulder Circles
-
Light pec dec flyes
-
Flat Bench Press
Set 1 - 45x12
Set 2 - 95x10
Set 3 - 135x5
Set 4 - 185x1
Sets 5-6 - 195x10
NOTES: We did some high-rep work today. Felt really good to finally get some rep work in after not doing anything above 3 for about a year and a half. These were some solid reps. Ed had me keep my feet flat on the floor instead of on my toes. This felt a lot better and I feel as though I got way more leg drive when I would squeeze my ass at the bottom of the rep.
- Close-grip Bench Press with a Pause
2x10x155
NOTES: Fist set was kind of messy. I lost some tightness and bounced the bar at the bottom, held it too long at the top, and touched too low on my chest. The second set was near perfect. I squeezed the bar a hell of a lot harder and it definitely made a big difference.
- Incline Dumbbell Bench Press
2x10x60s
- Dips/Machine Flye Superset
Dips - 3x8* My pecs were fried
Machine flyes - 3x12x70
- Reverse Pushdowns/Dumbbell Kickback Superset
Reverse Pushdowns - 3x12x40
Dumbbell Kickbacks - 3x12x10
NOTES: I know, tricep kick backs? Never in a million years would I have thought that I would be doing these, but there’s a first time for everything. They definitely did their job, though.
- Heavy Triceps Pushdowns with V-Bar
4x5x60
NOTES: This was on some old-ass multi-gym that hadn’t been touched in forever.
ENDING NOTES: Again, we hammered chest and triceps today. I can’t wait to see what I’ll be like in another 2-3 months considering all the bodybuilding-type splits we’re doing. My triceps feel like somebody is digging a railroad spike through them and my pecs feel tight as fuck.
Tomorrow morning will be a fasted cardio/stretch/recovery session. Looking forward to it.
CS
Wednesday, February 8, 2012 - Squat Day
Warm up
-
5 minutes stationary bike
-
Lots of stretching
-
Leg curls
-
Leg extensions
-
Back Squats
Sets 1-2 - 45x10
Sets 3-4 - 135x5
Set 5 - 185x3
Set 6 - 225x3
Set 7 - 265x2
Sets 8-9 - 285x8* PR. 10 lb PR over last week. Slowly, but surely, I’m getting stronger. My legs won’t stop shaking.
NOTES: These were grueling. Almost threw up at the end of them. I had that feeling in my throat and in my stomach, but nothing came up haha. My form is slowly getting better. It’s still all a matter of sitting back on my heels more. It’s something I really need to hammer home.
- Hack Squats
2x8x225
- Bent-over Dumbbell Rows
Set 1 - 35sx8
Set 2 - 40sx8
Sets 3-4 - 45sx8
- Stiff-legged Deadlifts
Set 1 - 135x10
Set 2 - 205x5
Sets 3-4 - 245x8* PR. 20 lbs over last week.
- Roman Chair Sit-ups
3x15
- Seated Calf Raises
3x15x50
- Band-assisted Pull-ups with Light Band
2x8
ENDING NOTES: We’re really trying to hammer the form into me. Not sitting back far enough and not using my ass is what’s holding me back. Can’t wait to get into heavier weights because these reps are absolute torture. As a side note, I’m pretty sure there’s some type of chalk residue on every piece of lifting equipment and clothing that I own haha.
CS
Besides him saying concentrate on putting weight on heels, as he told you anything else to help sit back more?
[quote]illadelphia91 wrote:
Besides him saying concentrate on putting weight on heels, as he told you anything else to help sit back more?[/quote]
Not really. It’s not as complex as one would think.
CS
[quote]CSEagles1694 wrote:
[quote]illadelphia91 wrote:
Besides him saying concentrate on putting weight on heels, as he told you anything else to help sit back more?[/quote]
Not really. It’s not as complex as one would think.
CS[/quote]
Thanks brah, been following for a while… Wish I had your attitude in h.s. lol, hope to see you be an elite lifter!
Do you have any videos/could you get any videos of this? Would be cool to see any advice he’s given. Also interested in your squat position/stance width.
[quote]michael_xyz wrote:
Do you have any videos/could you get any videos of this? Would be cool to see any advice he’s given. Also interested in your squat position/stance width.[/quote]
Yeah, I think I could. Our next squat day isn’t for a week, but I’ll keep it in mind. We’re going heavier next week so form will definitely be stressed a lot more. My next lifting day is on Friday - light bench and shoulders. I’ll throw up some videos as soon as possible.
CS
Should ask Ed to start a vlog or youtube channel, ‘Coan’s Corner’. That would be sick, I bet he’d get a swarm of subscribers.
Didn’t get to the gym today because of the weather. I’m going tomorrow as scheduled, but I’m going to hit light bench and shoulders like I was supposed to today, and then my light recovery day on Sunday.
CS
Saturday, February 11, 2012 - Closet Bodybuilder Day
Today was a day where I just decimated shoulders and biceps haha. Haven’t dedicated an entire day to direct arm work in about two years lol.
- Behind the Neck Press
Sets 1-3 - 45x10
Set 2 - 95x5
Set 3 - 115x8
Set 4 - 135x8
NOTES: I’ve never really done behind the neck press before, but I’m going to match them up with my bench cycle, so the next two weeks will be 8s again. These felt good and strong.
- Front Raises
3x12x20s
- Side Raises
3x12x15s
- Barbell Curls
3x12x60
- Seated Dumbbell Curls
3x12x20s
- Cable Curls
3x12x40
- Seated Shrug Machine
3x12x225
- Dumbbell Forearm Curls
3x12x25s
ENDING NOTES: A lot of volume in a little amount of time. I finished today in about 45-50 minutes. Quick, easy, and an outrageous pump. Another 5 months of these days once a week and I’ll be busting out of my shirts and finally move up to that XL hahaha. Gonna get some protein in me and take a nap. I’ve got a school dance tonight and I need to conserve my energy lol.
CS
Ed Coan’s Quip of the Day
I came into the gym in solitude mode, meaning that I had my sleeveless hoodie, beanie, steel-toed boots, and my headphones in. Saturdays are the days where we don’t really train together, but still do the same type of things.
So, Ed comes in and notices the way I’m dressed. Comes up to me with a completely straight face and says, “What is this, a Branch Warren look-alike contest?” He was kinda right, though haha. I did get the whole beanie and boots thing from Branch. Oh well, whatever floats my boat.
CS