27 August 2012 - Squat Night
Warm-up
- PVC roll everything
- Stretching
- More stretching
Squats
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 275
2 X 8 X 315* +10 lb. PR.
NOTES: Finally, a squat cycle is going my way. Both sets were smoke shows. I had another 1-2 reps in the tank, but that might have been suicide. Sank each one and stood right up with each of them. Can’t complain here. My best 8 rep performance was 305 (last week, which was a 5 lb. PR), so I’ve broken 2 PRs in 2 weeks. Solid.
Deficit Stiff-legged Deadlifts
2 X 5 X 135
1 X 3 X 225
2 X 8 X 265* +10 lb. PR
Barbell Rows
3 X 5 X 225
Dumbbell Rows/Dumbbell Shrugs Superset
Dumbbell Rows - 3 X 15 X 50s
Dumbbell Shrugs - 3 X 10 X 50s
NOTES: These may sound easy, but after you’ve just done dumbbell rows, the shrugs will humble you.
Neutral-grip Lat Pulldowns
3 X 10 X 140
[i]ENDING NOTES: Great day today. Squats went very well and the stiff-legged deadlifts were grinders, so they did their job. Looking for another good bench day on Wednesday.
Side note - my dad put a dimmer switch in my room - holy shit, it’s possibly the most relaxing thing ever. Teh womenz will love it.[/i]
CS
Watched the Republican National Convention. I’ve come to the realization that nobody in politics, on both the left AND the right, knows what the fuck they’re talking about. I’m registering as an independent.
CS
[quote]CSEagles1694 wrote:
Watched the Republican National Convention. I’ve come to the realization that nobody in politics, on both the left AND the right, knows what the fuck they’re talking about. I’m registering as an independent.
CS[/quote]
Bravo! Welcome aboard.
[quote]Fletch1986 wrote:
[quote]CSEagles1694 wrote:
Watched the Republican National Convention. I’ve come to the realization that nobody in politics, on both the left AND the right, knows what the fuck they’re talking about. I’m registering as an independent.
CS[/quote]
Bravo! Welcome aboard.[/quote]
It will be a VERY long time before we see someone who would actually be qualified to run for public office and who would know what they’re talking about.
CS
Log title should be
“Training with Ed Coan to pick up Pussy as the mayor”
yus yus. Trainings looking good
29 August 2012 - Bench Night
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Bench Press
2 X 5 X 135
1 X 3 X 185
1 X 1 X 210
3 X 8 X 230
Paused Close-grip Bench Press
2 X 8 X 200
Paused Incline Bench Press
2 X 8 X 185
Decline One-arm Tricep Pushdowns
1 X 10 X 20
1 X 10 X 25
3 X 10 X 30
Dips
1 X 10 X BW
[i]ENDING NOTES: Not a bad workout considering I had a borderline migraine all day during school. Hoping that I’m back to 100% by the end of the weekend. Got light squats and speed pulls on Friday.
Dressed up at school today - got eye fucked in every class. Solid.[/i]
CS
Decline one armed triceps pushdowns? Is that something Coan prescribed? haha
[quote]gorangers0525 wrote:
Decline one armed triceps pushdowns? Is that something Coan prescribed? haha[/quote]
Completely cereal. We would sit on a preacher bench, but have the pulley behind us and have our arm on the decline part of the preacher pad. It worked, though haha.
CS
Haha until your description I wasn’t even able to picture how you’d go about doing that. Hey whatever works.
31 August 2012 - Light Squats & Speed Pulls
Warm-up
- PVC roll everything
- Stretching
Squats
2 X 5 X 135
1 X 3 X 185
1 X 1 X 225
3 X 10 X 250
Speed Pulls
2 X 5 X 135
1 X 3 X 225
1 X 1 X 260
8 X 1 X 300
Leg Press
1 X 15 X 4pps
1 X 15 X 5pps
1 X 15 X 6pps
Leg Extension/Lying Leg Curl Superset
Leg Extensions - 3 X 12 X 120
Leg Curls - 3 X 12 X 90
ENDING NOTES: Another pretty solid day of squats and pulls. Going to bump the squats down to 8s next week and then probably do 6 singles of speed pulls. Got light bench tomorrow.
CS
Strong bench youngster. What you weighing these days?
[quote]WhiteFlash wrote:
Strong bench youngster. What you weighing these days?[/quote]
Thank you. Right now, I’m usually between 188-191. I’m going to cut down to 181 for my next meet.
CS
Yep, your bench rapes mine.
[quote]xjusticex2013x wrote:
Yep, your bench rapes mine.[/quote]
Same could be said for your deadlift.
CS
1 September 2012 - Light Bench, Shoulders & Biceps
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuffs
Bench Press
2 X 5 X 135
1 X 3 X 160
3 X 10 X 185
Flat Dumbbell Bench Press
1 X 12 X 65s
1 X 12 X 75s
1 X 12 X 85s
EZ Bar Front Raises
1 X 12 X 50
2 X 12 X 60
Dumbbell Side Raises
3 X 12 X 25s
Reverse Flyes
1 X 12 X 70
1 X 12 X 85
1 X 12 X 100
Scott Curls
1 X 12 X 40
1 X 10 X 50
1 X 8 X 60
Pronated Double Dumbbell Curls
3 X 12 X 25s
Hammerstrength Machine Curls
3 X 12 X 30 (each arm)
[i]ENDING NOTES: Got a pretty epic pump from today. Bitches were mirin’. Not really, but I felt good about today’s workout. Nothing too exciting going on this weekend. Hopefully going out tonight and having a good time. Got squats again on Monday.
In other news, there’s a new cute girl that works at the commercial gym I go to. I now know what I must do.[/i]
CS
[quote]xjusticex2013x wrote:
Yep, your bench rapes mine.[/quote]
Try never having touched 2 plates.
Whine whine whine
I’m thinking I might wanna give arm wrestling a shot. Sounds like something fun and where I’ll get to drink a lot of beer.
CS
Well, since tomorrow’s the holiday, everybody’s going to the gym bright and early to squat. I love days like that when everybody’s in the gym and cheering each other on. Most of the time, the group is kinda scattered throughout the week or the day. Looking for some easy money tomorrow. Might be bumping up to 330 for squats tomorrow.
CS
3 September 2012 - Squat Day
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Squats
2 X 5 X 135
1 X 3 X 185
1 X 3 X 225
1 X 1 X 275
2 X 5 X 325
NOTES: Easy sets today. First set was better than the second, but I got all the reps no problem. Looking for 335 and 345 for 5s the next two weeks.
Stiff-legged Deficit Deadlifts
2 X 5 X 135
1 X 3 X 225
1 X 1 X 250
2 X 5 X 275* Default PR.
T-Bar Rows
2 X 5 X 3 plates
V-Bar Low Cable Rows
3 X 20 X 120
Wide-grip Pullups
3 X 8 X BW
ENDING NOTES: Pretty solid day today. We all went in early because of the holiday. I finished my workout before most of the guys got there. I stayed for about another hour to help spot and load for the rest of the crew. I even got to see Eddie squat today! He hit an easy set of paused squats, 495 for 5. The old man’s still got it. Seen some other dudes hit some big numbers, too. Got bench on Wednesday.
CS
