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Training Training Logs
601

Thanks guys, I’m reading and working on my DL form intensely, trying to straighten it out.

5/20/12

AM: HFSW

Back Squat: Legs were sore from yesterday, still good though
225x3x3

Flat Bench: Explosive
165x3x3

Conventional Deadlift: Not all too fast, just trying to learn to stay tight right now
295x3x3

PM: Back/Arms

Pullups: First time adding weight to these in forever, felt good. All solid deadstop reps, chin to the bar
BWx3
+25x3
+15x6

Kroc Rows: No straps. Tore up my Back and Forearms
90’sx25 LR

Incline CGBP: Felt good, a little different, but once I get use to the movement I can see this being solid
95x5
115x5
135x8

Decline CGBP: I hate decline, but I was trying to follow CT’s protocol. Can never get tight with it, basically just did a set of 155x7 and said eff it

Top-Half Pin Presses: Didn’t feel these at all, so stopped at 185x5 or something.

Straight Bar Curls: Great pump
60x10
70x10
80x12

Tried the partials shit CT advocated, wasn’t feeling it

Curl Machine: 2 sets to failure
50x15
40x12

So… I tried CT’s Arm Workout… and I hated it. lol He recommended this extended ramping stuff, which I really wasn’t fond of, along with partials which I just have never liked all to much. But hey, I gave it a try, and I know it’s not for me. My new ‘Arm Day’ will likely be Flat CGBP, Bench Dips, then Incline CGBP for higher reps, with Straight Bar Curls and the Curl Machine for Biceps.

602

good work mayne

603

Ya know what I really think people could benefit more from training a lot of different muscle per workout. If done correctly you can really increase the frequency you are hitting each bodypart.

Good shit.

604

Good improvements.

Your avatar reminds me of Stevie Janowski.

605

Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol

Austin: Yeah man. Honestly, you were one of those guys that kind of got me in the mindset of ‘Fuck Overtraining, my body will adapt’. I feel hitting everything often, without just running it into the ground, will give me the best results. Plus, it’s just more fun.

Mmatt: Thanks for checking in man. And dude, that’s the look I’m totally going for!! lol

606

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor

607

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though

608

Off day, didn’t do much. Went running, moderate intensity with some faster ‘fartlek’ style like sprints thrown in for good measure. Nothing strenuous. Legs were still sore from Saturday, so I like to get some blood in them to help recovery. Plus, going through a little bit of stress, and I needed to just do something.

609

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though
[/quote]
I’ve done that before. When I realised I simultaneously felt like a genius and a moron. For a while I tried figuring out ways to recreate it and deliberately trick myself… Then I just started LFW again lol.

610

[quote]Jab1 wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though
[/quote]
I’ve done that before. When I realised I simultaneously felt like a genius and a moron. For a while I tried figuring out ways to recreate it and deliberately trick myself… Then I just started LFW again lol. [/quote]

Haha I do the same thing, trying to figure out how to ‘trick’ myself… sadly I’m either too smart to outwit myself, or too dub to really figure out how.

611

[quote]Spidey22 wrote:

[quote]Jab1 wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though
[/quote]
I’ve done that before. When I realised I simultaneously felt like a genius and a moron. For a while I tried figuring out ways to recreate it and deliberately trick myself… Then I just started LFW again lol. [/quote]

Haha I do the same thing, trying to figure out how to ‘trick’ myself… sadly I’m either too smart to outwit myself, or too dub to really figure out how.
[/quote]
LOL just lift guys

612

5/22/12

AM: HFSW

Back Squat: Legs were a tad sore, but nothing too bad
225x4x3

Flat Bench: Went up quite fast
165x4x3

Conventional Deadlifts: Ok, so I watched some videos of DL’ing, started the bar basically on my shins. Wow. Tons easier, and while there is some ‘rounding’ in my back, videos show my lower back is pretty straight. So idk if thats ok or not.
295x4x3

So went to the gym for my PM session, Gym was PACKED. No idea why, but had to change up exercise selection and use the gheyest of the equipment

PM: Chest/Triceps/Calves

Flat Bench: Had to use a squishy, low to the ground (like 5 inches below my knee) adjustable bench in a Power rack. Not great. I definitely think I will start using the Coan rep scheme for my Bench from this point on. Squat and Dead are still progressing, but I’m definitely not a natural bencher, so I think I need some form of progression
135x3
155x3
175x5 ← hit the rack on 2 reps, racked it
175x5 ← tried it again, so I think fresh, with a good Bench and spotter, I’d get 6, maybe 7
155x9

Nautilus Incline Press: All DB Benches were taken, so did this. Felt good, but I just need to get better with DB’s
80x6
95x6
110x11

Power Pec Deck: Has the flat pads, so did them Dante style. Crazy pump
80x10
90x10
100x20

Rope Pushdowns: Goooooood
40x8
50x8
60x11

Bench Dips: HS Dip Machine was taken… these were ok, just not as good
BWx6
+30x6
+60x15

DB OH Extension: Great stretch
15’sx10
17.5’sx10
20’sx12

Calve Shit

Ehh, workout was ok. It was just so packed today, Idk why. Feel I’m going to look at Austin Bicep’s log, get an idea of how to apply the Coan style Bench scheme. I’m Benching a tad over my BW, and I want around 285 by the end of the year. Being tall, skinny, and lanky armed, I probably am not just going to get there through straight hard work, I probably need some progression. It seems like if my Dead and Squats are going up, my Bench slows down, which makes sense, but I’m going to try and not have that hinder me.

Also, I think once school starts back up, I’ll be attempting something like Smolov, because I hate myself.

613

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]Jab1 wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though
[/quote]
I’ve done that before. When I realised I simultaneously felt like a genius and a moron. For a while I tried figuring out ways to recreate it and deliberately trick myself… Then I just started LFW again lol. [/quote]

Haha I do the same thing, trying to figure out how to ‘trick’ myself… sadly I’m either too smart to outwit myself, or too dub to really figure out how.
[/quote]
LOL just lift guys[/quote]

Says the man who follows no training schedule yet has a 9248 total. Of course you don’t need these tricks!

614

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]Jab1 wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though
[/quote]
I’ve done that before. When I realised I simultaneously felt like a genius and a moron. For a while I tried figuring out ways to recreate it and deliberately trick myself… Then I just started LFW again lol. [/quote]

Haha I do the same thing, trying to figure out how to ‘trick’ myself… sadly I’m either too smart to outwit myself, or too dub to really figure out how.
[/quote]
LOL just lift guys[/quote]

Says the man who follows no training schedule yet has a 9248 total. Of course you don’t need these tricks! [/quote]
It’s because I just lift

615

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]Jab1 wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though
[/quote]
I’ve done that before. When I realised I simultaneously felt like a genius and a moron. For a while I tried figuring out ways to recreate it and deliberately trick myself… Then I just started LFW again lol. [/quote]

Haha I do the same thing, trying to figure out how to ‘trick’ myself… sadly I’m either too smart to outwit myself, or too dub to really figure out how.
[/quote]
LOL just lift guys[/quote]

Says the man who follows no training schedule yet has a 9248 total. Of course you don’t need these tricks! [/quote]
It’s because I just lift[/quote]

…once every 26 days

616

[quote]mmatt wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]Jab1 wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though
[/quote]
I’ve done that before. When I realised I simultaneously felt like a genius and a moron. For a while I tried figuring out ways to recreate it and deliberately trick myself… Then I just started LFW again lol. [/quote]

Haha I do the same thing, trying to figure out how to ‘trick’ myself… sadly I’m either too smart to outwit myself, or too dub to really figure out how.
[/quote]
LOL just lift guys[/quote]

Says the man who follows no training schedule yet has a 9248 total. Of course you don’t need these tricks! [/quote]
It’s because I just lift[/quote]

…once every 26 days[/quote]
optimal gains

617

[quote]spar4tee wrote:

[quote]mmatt wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]Jab1 wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Spartee: Thanks man. Hoping if I get big enough and strong enough, being a LR won’t be such a issue lol[/quote]
if utilized appropriately, it can even facilitate your endeavor[/quote]

I always have wanted one of those tard moments where I load too much on the bar without realizing it, and ‘mistakenly’ hit a big PR out of ignorance. lol Never happens though
[/quote]
I’ve done that before. When I realised I simultaneously felt like a genius and a moron. For a while I tried figuring out ways to recreate it and deliberately trick myself… Then I just started LFW again lol. [/quote]

Haha I do the same thing, trying to figure out how to ‘trick’ myself… sadly I’m either too smart to outwit myself, or too dub to really figure out how.
[/quote]
LOL just lift guys[/quote]

Says the man who follows no training schedule yet has a 9248 total. Of course you don’t need these tricks! [/quote]
It’s because I just lift[/quote]

…once every 26 days[/quote]
optimal gains[/quote]

Maximum recovery. lol

618

So my left shoulder/trap had been giving me issues. I messed with it, and took some pics, and my left scapula is definitely not as ‘mobile’ as the right. I’ve been doing shoulder dislocations and band pull aparts, but the ‘burning’ is always in the right scapula more so then the left. So I tried those ‘push-plus’ thingys, and literally on the second rep, my left scap popped! Like, I thought something had fallen on my back. lol. So that could explain some lack of tightness on Bench, pain with OHP, so I guess I’ll keep doing these, hope it helps.

619

Ok, new routine. Nothing all too different, just some tweaks to include the Coan program, and get rid of the shitty Arm day and make it better. lol

HFSW: Squat, Bench, DL light weight, explosive, 3-5 sets of 3-5 reps in the AM of every training day

Bench/Chest/Tricep Day:

Flat Bench Coan reps
CGBP Coan reps
Incline Bench: Coan reps
Rope Pushdowns 8-14 reps
OH DB Extension 10-20 reps
Calves

Deadlift/Back (volume): Basically heavy Deads with John Meadows workout following

Conventional DL 3-6 reps
Meadows Rows 8-12 reps
DeadStop DB Rows 8-12 reps
Stretchers 12-20 reps
Pullover Machine 8-12 reps
Cable Rows 10-15 reps
Shrugs 12-20 reps

Bench/Shoulder/Biceps:

Speed Bench Coan reps
Machine Flyes 10-20 reps
Incline Rear Delt Flies 10-20 reps + Rear Delt Destroyer 30-60 reps
Lateral Raises 8-15 reps + Lateral Swings 20-40 reps
Hammer Curls 8-12 reps
Pulldown Curls 10-20 reps
Straight Bar Curls 6-10 reps

Squats/Legs/Abs/Calves:

Squats 3-6 reps
Front Squat Holds sets of 5-20 secs
Leg Press 6-15 reps
Incline GHR 10-20 reps
Single Leg Press 10-15 reps
Calve Raises 12-20 reps

Back (Heavy)/Arms:

Pullups 3-8 reps
Kroc Rows (no strap) 20-35 reps
HS Dip Machine 6-10 reps
Reverse Pushdowns 10-15 reps
Standing barbell curl 8-12
Preacher Curl Machine 15-20

EDITED to be more adhering to the Coan routine

620

Honest opinion…

If your goal for this next training cycle is to increase bench strength I would not change the layout of the Coan program.

I would not do any pec work after bench, cgbp and inclines. The idea of the Coan program is to give you the perfect amount of volume to keep gains coming steadily. You start fucking around with it and recovery can become an issue.

I would add in the light bench day which is an active recovery day and keeps your body accustomed to benching. I would do the reps explosively on that day sort of like a speed day. If you want to do machine flys I would do them here and only very light sets to get a little blood in the muscle.

I would do light triceps and laterals after heavy bench.

I would do heavy triceps and laterals after light bench.