Well, it’s only 12:00 here in Chicago and it’s already 95 degrees. This will be an interesting day at the gym.
CS
Monday, July 16, 2012 - Fucking Smash PRs on Bench Night
Warm-up
- PVC roll everything
- Lots of stretching
- Shouldery stuff
Bench Press
2 X 8 X 135
1 X 3 X 185
1 X 2 X 225
1 X 1 X 250* Paused; smoke show.
1 X 1 X 265* Paused; smoke show.
1 X 1 X 280* +5 lb. all-time paused PR; smoke show.
NOTES: Everything felt fucking tight and fast today. Everything flew off the chest.
Paused 2 Board Press
1 X 1 X 280
1 X 1 X 295* PR.
NOTES: Easy.
Paused 3 Board Press
1 X 1 X 300
1 X 1 X 325* +25 lb. PR.
NOTES: Smashed 300. 325 was a bit hard, but I put up a dog fight and locked it out without a problem. Also my first 3 plate press on anything.
Close-grip Bench
1 X 15 X 185* +5 rep PR.
NOTES: Tricep hell.
Incline Dumbbell Bench Press
2 X 15 X 55s
Straight Bar Triceps Pushdowns
1 X 8 X 50
1 X 8 X 65
2 X 8 X 80
[i]ENDING NOTES: Amazing day of pressing. Couldn’t have asked for a better last heavy bench day before the meet. Ed was telling me that how you peak for the meet is the most important aspect of your training. Since he was there today, atmosphere was different and everything felt awesome. Didn’t need any psych ups or nothing. Just sat down on the bench, took a couple of deep breaths, and pressed the weight. That’s all there is.
After my warm-up set of 185 felt like an empty bar, I knew it was going to be a good day. Grip was tight as fuck, bar felt good, everything was just awesome. I also benched in a different pair of shoes today. I grabbed some basketball shoes that are super sticky. They stuck to the floor very well and got some awesome leg drive and a good, big arch out of wearing them. Gonna squat in my high-top Nikes, bench in my basketball shoes, and deadlift in my Chucks at the meet.
Side note - Eddie invited me to his house on Saturday for his annual summer barbecue/party. Gonna be a bunch of meat heads all in one place. Solid.[/i]
CS
Awesome pressing!
BBQ at Ed Coans? You are literally living the meathead dream my friend.
[quote]jake_j_m wrote:
Awesome pressing!
BBQ at Ed Coans? You are literally living the meathead dream my friend. [/quote]
Thanks! These next couple of weeks ought to be epic with the BBQ at Ed’s, our last heavy training day, and then the meet next Saturday.
CS
Ed’s tidbit of bench information:
“When your chest is weaker than your shoulders, you’ll naturally push the bar back over your face instead of a straight line. That’s why we use the 2 board. A lot of people’s sticking point will be around a 2.5 or a 3 board, but in reality, their sticking point is a little above a 2 board. Momentum is what will carry you to 2.5 board, but a 2 board is right where most raw benchers stick. We want to overload the transition phase of your bench between off the chest and the beginning of the lockout.”
CS
[quote]CSEagles1694 wrote:
Ed’s tidbit of bench information:
“When your chest is weaker than your shoulders, you’ll naturally push the bar back over your face instead of a straight line. That’s why we use the 2 board. A lot of people’s sticking point will be around a 2.5 or a 3 board, but in reality, their sticking point is a little above a 2 board. Momentum is what will carry you to 2.5 board, but a 2 board is right where most raw benchers stick. We want to overload the transition phase of your bench between off the chest and the beginning of the lockout.”
CS[/quote]
Damn, that’s exactly what happens to me, with my delts being MUCH stronger then my chest. Congrats on 3 plate board press, solid milestone.
high five
You are making it difficult to keep up to, haha. Awesome job CS.
Thanks, boyz, but all this stuff I do in the gym doesn’t mean shit until I kick some ass out on the platform.
CS
want it. get it. do it/
diversity post
So you’re crushing PR’s, training with the GOAT in our sport, and going to a kickass BBQ at ED COAN’S house?
I am green with jealous rage.
Seriously though, good pressing!
[quote]Drake37 wrote:
So you’re crushing PR’s, training with the GOAT in our sport, and going to a kickass BBQ at ED COAN’S house?
I am green with jealous rage.
Seriously though, good pressing![/quote]
Thanks. I’m living the life, ain’t I?
CS
Just realized you have this thread. It must be awesome lifting with Coan. What an honor. Wish I had the chance.
Wednesday, July 18, 2012 - Squats & Deads
Warm-up
- PVC roll everything
- Lots and lots of stretching
Squats
2 X 5 X 145
1 X 3 X 235
1 X 1 X 285
1 X 1 X 325
1 X 1 X 350* Was supposed to be a double, but my head was somewhere in the clouds and racked it before the second rep. Whoops.
1 X 2 X 360* PR; smoke show.
NOTES: After my brain fart on 350 (which was moderately difficult), Eddie threw 360 on the bar and told me, “I don’t pick attempts for motherfuckers who miss.” That just kinda set me off. I got under the bar, got tight, squeezed the shit out of the bar, sat down with it, and stood right back up with it. Twice. Easy, easy, easy.
Deadlifts
1 X 5 X 135
1 X 3 X 225
1 X 2 X 315* Was there any weight on the bar?
1 X 1 X 370* Easy.
1 X 2 X 390* PR; smoke show.
NOTES: Deadlifts felt amazing today. Everything was real tight. I was just in the groove today and pulled some big numbers. Very happy with this. Lifting is fun when it’s easy.
Barbell Rows
2 X 3 X 245
Dumbbell Rows
1 X 8 X 120 (each arm)
Wide-grip Lat Pulldowns
1 X 15 X 170
[i]ENDING NOTES: Awesome fucking way to end the training cycle. Everything moved fast today. This was the last heavy day before the meet. Monday, we’ll come in and hit our openers and call it at that. I have a good feeling about this meet.
Pumped for Eddie’s party on Saturday. Got light bench and shoulders on Friday; I’ll weigh myself too and see where I’m at and gauge my eating schedule from there.
Also went out for dinner with the guys after lifting. We all rolled into Chili’s with 5 dudes smelling like sweat and iron, but we didn’t care lol. That was probably the funniest meal I’ve ever had; 90% of the shit that was said at the table I could never repeat in public. Solid night.[/i]
CS
I couldn’t even imagine the amount of food consumed. Most days when I set PR’s I also go for food pr’s post work out. They definitely go hand in hand.
This is pretty dated, but how did you like your visit to North Georgia? I’ve been at Georgia Tech this summer so I haven’t had tons of time to be real active on the forums.
You’re training looks to be going great and I’m sure you’ll kill it at your up coming meet!
[quote]gorangers0525 wrote:
I couldn’t even imagine the amount of food consumed. Most days when I set PR’s I also go for food pr’s post work out. They definitely go hand in hand.[/quote]
Actually, it wasn’t even that much food. One of my training partners is cutting weight for the meet next week, so he ordered what we called a “homo salad.”
CS
[quote]Alderslodge wrote:
This is pretty dated, but how did you like your visit to North Georgia? I’ve been at Georgia Tech this summer so I haven’t had tons of time to be real active on the forums.
You’re training looks to be going great and I’m sure you’ll kill it at your up coming meet![/quote]
Thanks, man, I can’t wait for the meet!
My visit was amazing. I completely fell in love with the place (homo). I just finished my application and I’m sending it in tomorrow.
CS
Awesome to hear! I love the school also. I feel like it’s the perfect size for me for an undergraduate institution. Do you know what major you’ll declare?
[quote]Alderslodge wrote:
Awesome to hear! I love the school also. I feel like it’s the perfect size for me for an undergraduate institution. Do you know what major you’ll declare?[/quote]
International affairs/political science.
CS