Training With Ed Coan

Training Training Logs
101

Here’s the PR from tonight.

CS

102

Wednesday, February 22, 2012 - Squat Day

Warm up

  1. Lots of stretching

  2. Rumble roller - sooo nice.

  3. Back Squats

Sets 1-2 - 135x6
Set 3 - 205x5
Set 4 - 225x3
Set 5 - 275x2
Sets 6-7 - 310x5* PR. Not really sure by how many pounds or how many reps, but I’ve never done it before, so it’s a PR.

NOTES: Again, I’m having trouble staying tight in the hole and it’s really starting to piss me off.

  1. 5" Deficit Deadlifts

2x8x275

NOTES: Easy.

  1. Deficit Barbell Rows/Low Cable Row Superset

Deficit Barbell Rows - 3x8x135
Low Cable Rows - 3x8x160

NOTES: Good pump from these. Will definitely feel it tomorrow.

  1. Roman Chair Sit-ups

3x12

ENDING NOTES: Okay workout today. I felt really tight and just out of the groove tonight. Don’t know what it was, but I was just kinda funky. Oh well. I have shoulders on Friday, so hopefully I’ll get some good work out of them.

CS

103

Couldn’t find the answer to this question on google or this site, but what exactly is the advantage of doing deficit barbell rows vs. doing them normally? Is it just a greater range of motion? I cant figure it out.

Thanks in advance.

104

[quote]illadelphia91 wrote:
Couldn’t find the answer to this question on google or this site, but what exactly is the advantage of doing deficit barbell rows vs. doing them normally? Is it just a greater range of motion? I cant figure it out.

Thanks in advance. [/quote]

Yeah, pretty much the extended range of motion. We’re just trying to pack on as much muscle as possible to provide a bigger and stronger base when squatting, benching, or deadlifting. The lats and upper back carry over to every lift.

CS

105

Fasted cardio bright and early in the morning.

CS

106

[quote]CSEagles1694 wrote:
NOTES: Again, I’m having trouble staying tight in the hole and it’s really starting to piss me off.
CS[/quote]

Maybe do paused squats holding the position at the bottom for a count of ‘X’, like 3/4/5/whatever number of seconds. Just a thought. Might help reinforce the tightness.

107

[quote]MattyG35 wrote:

[quote]CSEagles1694 wrote:
NOTES: Again, I’m having trouble staying tight in the hole and it’s really starting to piss me off.
CS[/quote]

Maybe do paused squats holding the position at the bottom for a count of ‘X’, like 3/4/5/whatever number of seconds. Just a thought. Might help reinforce the tightness.[/quote]

It’s whatever Ed tells me to do.

CS

108

Thursday, February 23, 2012 - Recovery Day

  1. 30 minutes fasted cardio

Treadmill, 30 minutes, 3.0 mph @ 1.0% incline

  1. Bench

3x10x95

  1. Squats

3x10x95

  1. Lat Pulldowns

3x10x90

ENDING NOTES: Nothin’ fancy. Just trying to get the blood flow to the sore areas. Shoulders tomorrow.

CS

109

Friday, February 24, 2012 - Shoulders and Traps

  1. Dumbbell Military Press

Set 1 - 60sx12
Set 2 - 65sx12
Set 3 - 70sx10

NOTES: Left shoulder felt completely fine today during the overhead work.

  1. Dumbbell Front Raises

3x12x20s

  1. Cable Lateral Raises

3x12x10

NOTES: Outrageous pump from these.

4)Reverse Pec Dec Flyes

3x12x85

  1. Barbell Shrugs

3x12x275

  1. Dumbbell Shrugs

3x15x100s

ENDING NOTES: Nothing too fancy, here. Shoulders will hopefully be nice and sore tomorrow. I have back and biceps at Quads tomorrow (I went to my commercial gym today -____-).

CS

110

did you see any sexy minx’s at this commercial gym?

111

Oh holy fucking shit, IN, this has been awesome to read so far. thank you!

112

[quote]jacob-1310 wrote:
did you see any sexy minx’s at this commercial gym? [/quote]

There’s a hot chick that works there, but she’s kind of a bitch, so I don’t talk to her.

CS

113

Saturday, February 25, 2012 - Back and Biceps

Warm up

  1. Lots of stretching

  2. Rotator cuff

  3. Pendlay Rows

3x12x135

  1. Neutral Grip Lat Pulldowns

3x12x120

  1. Hammer Strength Seated Row

3x12x135

  1. Hammer Strength Low Row

3x12x225

  1. EZ Bar Curls

3x12x65

  1. Seated Incline Dumbbell Curls

3x12x20s

  1. Concentration Curls

3x12x15s

  1. Flat Preacher Curls (I don’t know what to call these)

3x12x30

ENDING NOTES: Biceps are still pumped and I finished my workout about an hour and a half ago. Shoulders are nice and sore today and the bis will be deathly sore tomorrow; I can already tell. Pretty good workout today.

Also picked up some White Flood, so I’ll test it out on Monday, which is bench day. I’ll be going for 2x8x225. Have fasted cardio before church tomorrow. It’s gonna be a long day tomorrow.

CS

114

[quote]Xen Nova wrote:
Oh holy fucking shit, IN, this has been awesome to read so far. thank you![/quote]

No problem, sir. Glad you enjoy the log.

CS

115

Have you done any pulling since you started training with Coan?

116

[quote]gorangers0525 wrote:
Have you done any pulling since you started training with Coan?[/quote]

Surprisingly, no, I have not. The only pulling I’ve done is the deficit pulls on the past couple of squat days. I expect to be doing some soon, though. I actually asked him when we were going to pull from the floor and he said, “Whenever I feel like it.” So, that pretty much sums it up haha. I’m hoping to pull soon, because I haven’t done any heavy deadlifting in about 6 months. It will be interesting.

CS

117

Sounds about right from what I gathered.

118

Sunday, February 26, 2012 - Cardio

Warm up

  1. Lots of stretching

  2. 30 minutes treadmill

3.0 mph @ 1.0% incline

ENDING NOTES: That’s about it, really. Walked for a half hour, went home and ate breakfast, then went to church. What an eventful day. Now it’s time to watch the Daytona 500.

CS

119

This is pretty cool, in.

120

Definitely pissed that they cancelled the Daytona 500, which was going to be the highlight of my day. I has a sad.

CS