Monday, June 4, 2012 - Bench Day
Warm Up
- PVC roll everything
- Lots of stretching
- Rotator cuff
Flat Bench Press
2 X 6 X 135
1 X 3 X 185
1 X 2 X 205
1 X 1 X 240
2 X 3 X 270* +5 lb. PR.
NOTES: First set was just awful. Form was off, lost all tightness at the bottom, but still somehow managed to get the reps. Came back the second set and it was much better. Not as good as previous turns, but better.
Paused Close-grip Bench Press
1 X 3 X 245
NOTES: Bad.
Paused Close-grip 2 Board Press
1 X 1 X 285
1 X 0 X 285
NOTES: Left shoulder wasn’t having any of it. I got down to the boards and then just lost it all. Couldn’t stay tight and my shoulder would just give out. It doesn’t hurt too bad, but I just gotta rest it.
Incline Dumbbell Bench Press
2 X 5 X 85s
1 X 5 X 90s
Dips
5 X 12, 10, 8, 6, 2
Tricep Pushdowns
1 X 12 X 40
1 X 10 X 50
1 X 10 X 60
1 X 6 X 70
1 X 1 X 80
NOTES: Done all in a row, so I was fried.
ENDING NOTES: Shitty day today. Ed wasn’t there, so the whole atmosphere wasn’t different. I always have a bad day when Ed isn’t there for a bench session. Squats go fine, but bench is a different story. Don’t know what it is, but I gotta get it together soon before the meet or else I’m not going to do very well.
CS
You broke a pr…seems like a pretty good day to me haha. I think my triceps would fall off if I did all the triceps work you do.
You do so much assistance work. Do you take supplements to help recovery? I do and I still cannot recover.
[quote]Drake37 wrote:
You do so much assistance work. Do you take supplements to help recovery? I do and I still cannot recover. [/quote]
You don’t need supps when you have a teenage ballsack
Well I do turn 20 in 2 days. Gettin all old n shit.
[quote]Drake37 wrote:
You do so much assistance work. Do you take supplements to help recovery? I do and I still cannot recover. [/quote]
Nope. Just food.
CS
[quote]gorangers0525 wrote:
You broke a pr…seems like a pretty good day to me haha. I think my triceps would fall off if I did all the triceps work you do. [/quote]
Yeah, I can’t really complain about breaking a PR. 270 was just as easy as 260 last week, but my form was shit-tastic. Maybe I’ll pull it together next week and hit 280 for a triple. I don’t know, I just hope my shoulder feels better.
Honestly, I’ve adapted to the amount of triceps work we do in the last couple of months. Every once in a while we’ll have a crazy day where I can barely take my shirt off without pain, but other than that, I don’t get too sore.
CS
http://www.T-Nation.com/readArticle.do?id=1105903
The band traction for my shoulder has been a miracle worker. Before and after upper body workouts and whenever. Along with some of the traction stuff for shoulders that STB has put up too. I also like the prisoner lat pull down too.
I’m assuming you’re already doing the basics like door stretches and shoulder stretches and lots of upper back work.
[quote]Fletch1986 wrote:
http://www.T-Nation.com/readArticle.do?id=1105903
The band traction for my shoulder has been a miracle worker. Before and after upper body workouts and whenever. Along with some of the traction stuff for shoulders that STB has put up too. I also like the prisoner lat pull down too.
I’m assuming you’re already doing the basics like door stretches and shoulder stretches and lots of upper back work.[/quote]
Thanks, Fletch.
CS
Leaving for Georgia on Tuesday night/Wednesday morning and expect to arrive sometime early Thursday morning. I have a college tour at 2 PM and then the ROTC scholarship interview at 4 PM. I’m not nervous, but I’m sure I will be once I get there.
CS
I was googling Ed Coan shit and came across your log, read most of it. Jealous as fuck. Also some pretty impressive lifts mate, you’re killing it. Now I’m thinking maybe getting huge and strong as possible is the way to go…
[quote]vongSTAA wrote:
I was googling Ed Coan shit and came across your log, read most of it. Jealous as fuck. Also some pretty impressive lifts mate, you’re killing it. Now I’m thinking maybe getting huge and strong as possible is the way to go…[/quote]
Thanks, I appreciate it. Getting strong as possible IS the way to go.
CS
No worries mate. Respect for your commitment and discipline, not just in training but you seem pretty set and determined on what you want to do in life. Oh of course I wanna get strong, but not too concerned about putting much size at the moment since I’m also trying to get more athletic and when I do start competing, compete in a low weight class first. Maybe attempt to break some national junior records haha. However, realising that Ed Coan and yourself are about the same height or just slightly taller, I could definitely use some more size. Anyways the training style/method/program or whatever you wanna call it, that Ed Coan has you definitely looks interesting man.
Good luck at your interview!!
May the Coan be with you…
[quote]Spock81 wrote:
Good luck at your interview!!
May the Coan be with you…[/quote]
Thanks! And also with you.
CS
[quote]vongSTAA wrote:
No worries mate. Respect for your commitment and discipline, not just in training but you seem pretty set and determined on what you want to do in life. Oh of course I wanna get strong, but not too concerned about putting much size at the moment since I’m also trying to get more athletic and when I do start competing, compete in a low weight class first. Maybe attempt to break some national junior records haha. However, realising that Ed Coan and yourself are about the same height or just slightly taller, I could definitely use some more size. Anyways the training style/method/program or whatever you wanna call it, that Ed Coan has you definitely looks interesting man.[/quote]
That’s how it is with me. I’m not too concerned with putting any more size on; all I really care about is getting strong(er). Like yourself, I have to kinda figure out what weight is going to work best for me.
CS
Remember when we talked about Ed Coan in my log? Is there a reason squats changed to paused squats and Incline stuff into 2 board?
Oh and also If I did it shooting for a 235 bench the last week, I’d start with like 115x2x10? And CG and incline 85x2x10? That seems crazy low like it’d be insanely easy. Should I shoot for a higher max then?
^ This calculator seems semi-accurate. joeskopec.com - joeskopec Resources and Information. . I think Coan changes it up slightly depending on the individual.
[quote]gorangers0525 wrote:
^ This calculator seems semi-accurate. joeskopec.com - joeskopec Resources and Information. . I think Coan changes it up slightly depending on the individual. [/quote]
I’ve seen that, I wanted to see CS’s opinion on this because he trains with the man so he knows more than any calculator would