Nah dude its cool. Don’t apologize for having something to say. I think you’ve got a helluva plan laid out.
The bodyweight change is a good idea. Good luck buddy!
[quote]Drake37 wrote:
Nah dude its cool. Don’t apologize for having something to say. I think you’ve got a helluva plan laid out.
The bodyweight change is a good idea. Good luck buddy![/quote]
Thanks! Definitely gonna need some of that.
CS
17 October 2012 - Bench Night
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Bench Press
2 X 20 X 45
1 X 5 X 95
2 X 3 X 135
1 X 3 X 165
1 X 3 X 195
1 X 3 X 225
1 X 1 X 255
1 X 1 X 280
2 X 2 X 300* +10 lb. PR.
NOTES: Fist set sucked. Second set was much better. First set, it just felt heavy in my hands and I said to myself, “Shit, this is fucking heavy.” Second set, I didn’t care about how heavy it was, I just benched - and it worked. Gonna get 315 next week. It will happen.
Paused Close-grip Bench Press
2 X 2 X 270* +10 lb. PR
NOTES: Smoke show.
Flat Dumbbell Bench Press
3 X 12 X 70s
Cable Flyes
3 X 12 X 25 (each handle)
NOTES: Full stretch at the top, hard squeeze at the bottom.
Straight Bar Pushdowns
3 X 12 X 55
Underhand One-arm Pushdowns
3 X 10 X 20 (each arm)
ENDING NOTES: Solid workout. Bench didn’t go as well as I would’ve liked, but I have a whole week to rest my shoulder and come back next Wednesday, and blow 315 out of the water.
CS
19 October 2012 - Light Squats & Speed Pulls
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuff
Close-stance Paused Squats
1 X 10 X 45
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 250
3 X 3 X 275
Speed Pulls (against chains)
2 X 5 X 135
8 X 1 X 240 (+50 lbs. of chain at the top)
NOTES: These were scary fast. I have my 6th set on video, so I’ll post that up ASAP.
Leg Press
3 X 12 X 545
Lying Hamstring Curls
3 X 12 X 80
Standing Smith Machine Calf Raises
3 X 12 X 135
ENDING NOTES: Very good lift today. Kept the rest periods for my assistance work to exactly 1 minute today and it moved pretty quickly. Speed pulls were lightning fast today. Everything felt good. I like going light(er) on the squats so that way I can save myself for pulling. Got light bench tomorrow. Then big days on Monday and Wednesday.
CS
I’m curious how the stiff legged deficits look. Are you purposely rounding your upper back to lower it that far? Not that there’s anything wrong with that. In fact, I’d guess that can help strengthen the thoracic extensors.
[quote]MightyMouse17 wrote:
I’m curious how the stiff legged deficits look. Are you purposely rounding your upper back to lower it that far? Not that there’s anything wrong with that. In fact, I’d guess that can help strengthen the thoracic extensors. [/quote]
Yeah, that’s basically how it works.
CS
[quote]MightyMouse17 wrote:
I’m curious how the stiff legged deficits look. Are you purposely rounding your upper back to lower it that far? Not that there’s anything wrong with that. In fact, I’d guess that can help strengthen the thoracic extensors. [/quote]
It does
Cool. I’ve always done RDLs or GMs, but sounds like something I should rotate in.
[quote]MightyMouse17 wrote:
Cool. I’ve always done RDLs or GMs, but sounds like something I should rotate in. [/quote]
Definitely do it. It will help your speed off the floor.
CS
Got a question for u regarding the ed coan bench cycle. After doing the bench sets do u do both close grip and incline or choose one. Also im doing john meadow arms so should i only do pec and shoulder work after the work sets.
[quote]georgeh707 wrote:
Got a question for u regarding the ed coan bench cycle. After doing the bench sets do u do both close grip and incline or choose one. Also im doing john meadow arms so should i only do pec and shoulder work after the work sets.[/quote]
Yes, I do both close-grip and incline. It goes:
2 work sets regular bench
2 work sets close-grip
2 work sets incline
There are no warm-up sets in between the regular and close-grip, and the close-grip and incline.
CS
[quote]CSEagles1694 wrote:
[quote]georgeh707 wrote:
Got a question for u regarding the ed coan bench cycle. After doing the bench sets do u do both close grip and incline or choose one. Also im doing john meadow arms so should i only do pec and shoulder work after the work sets.[/quote]
Yes, I do both close-grip and incline. It goes:
2 work sets regular bench
2 work sets close-grip
2 work sets incline
There are no warm-up sets in between the regular and close-grip, and the close-grip and incline.
CS[/quote]
Ok cool thanks
This whole college thing is confusing me. I’m trying to figure out the best way to do the National Guard and not miss a semester of college at the same time. Here’s my options:
Option #1
Graduate from high school in May 2013
Go to BCT and AIT from June - August 2013
Start college in January 2014
The problems:
I wouldn’t get to see my friends all summer
I wouldn’t be able to attend an Arabic immersion class, which is where I learn Arabic 12 hours a day, 7 days a week, for 3 weeks.
I might have trouble transferring Guard units since transferring depends on the number of open spots.
I would miss FROG week (which is basically freshman indoc) which is required in order to start school. The worst thing about it is if I leave for BCT and AIT after I graduate, then I would miss FROG week by only a week. Fuck.
I’m a semester behind.
Option #2
I go to the Arabic immersion course after I graduate from high school.
I complete my first semester of college.
I go to BCT and AIT after my first semester.
The problems:
I miss 5 months worth of Arabic in school.
I miss a semester.
I won’t come into ROTC with any experience.
Option #3
I go to BCT after I graduate from high school.
I go to AIT after my freshman year.
The problems:
I won’t get my G.I. bill benefits until I complete AIT.
I won’t have all of my training done.
Halp.
CS
First of all, are you entirely sure your options are limited to those three? Even if you’re 100%, it never hurts to double check unless you doubt compulsively. Secondly, what is the most important to you. Many people don’t finish school in under four years, so if it’s just a matter of stigma, you can just throw that concern right out of the window. You just have to weigh what’s most important to YOU TODAY. You can try to extrapolate what will benefit you the most in the future, but you’ll never know with 100% certainty. Is there a definite deadline? I’m sure you don’t have to decide at the flip of a hat. Talk to people that can relate to your experience in some way as that typically helps. Just remember to make this decision for yourself and not anyone else.
I think I found another meet to compete in (maybe). It’s an SPF meet on March 16. I know that Eddie hates the SPF, but it’d be the only meet I could compete in before I leave for college/BCT. I’ll ask him tomorrow.
CS
22 October 2012 - Hell
Warm-up
- PVC roll everything
- Stretching
- Shoulder stuffs
Squat/Deadlift Superset
2 X 5 X 135/2 X 5 X 135
1 X 3 X 225/1 X 3 X 225
3 X 8 X 250/3 X 8 X 275
NOTES: Came into the gym today expecting to max out. Nope, I was wrong.
Barbell Rows/Leg Extensions/Lying Leg Curls Giant Set
Barbell Rows - 3 X 8 X 135
Leg Extensions - 3 X 8 X 120
Lying Leg Curls - 3 X 8 X 70
Wide-grip Lat Pulldowns
3 X 10 X 140
ENDING NOTES: Probably the most heinous squat workout I’ve ever experienced. My hamstrings have never been on fire so much. Bench day is probably going to follow something close to this. Great.
CS
Was just watching some videos of Ed Coan lifting on the youtubes and I wanted to drop in and remind you how jealous I am.
On the options I would recommend just jump on it and get it done. Don’t do split op. Everyone I have evert known to do split op regretted it and said they wished they woulda gone straight through.
Any idea why Eddie had you do this superset workout instead of finishing the cycle with your maxes? Did he explain?
[quote]Drake37 wrote:
Was just watching some videos of Ed Coan lifting on the youtubes and I wanted to drop in and remind you how jealous I am.
On the options I would recommend just jump on it and get it done. Don’t do split op. Everyone I have evert known to do split op regretted it and said they wished they woulda gone straight through.
[/quote]
Hehe, I know. Yeah, I hear what you’re saying. I’m thinking I might just go to school for a semester then go and do BCT and AIT. That way, I can still get to see my friends over the summer and go to my language camp.
CS
[quote]CaptainKramerica wrote:
Any idea why Eddie had you do this superset workout instead of finishing the cycle with your maxes? Did he explain?[/quote]
Not a clue. He wasn’t even there - he just texted me the workout haha.
CS