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Training Training Logs
621

[quote]austin_bicep wrote:
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.
[/quote]

That’s true, I probably should adhere to the protocol if I want to reap the full benefits… I’ll EDIT my post, and try to make it a better. Thanks for the help.

622

Meant to say heavy OHP and triceps on light bench day.

623

5/23/12

AM: HFS

Felt a tad groggy, dunno why.

Back Squats: Pretty good, a little less smooth then usual
225x4x3

Flat Bench: Collarbone area acting up again… I may need to drop bench from HFS, maybe to much on my shoulders, even at light weights. That, or my form blows
165x4x3

Conventional Deadlifts: Not bad, still concentrating on form
295x4x3

PM: Deadlifts/Back (volume)

Conventional Deadlifts: Deadstop reps, so lost a rep on the top set. Tried to nail form, and while there is still some rounding, lower back is much flatter then last time. Lower back actually sore today, not in a bad way, but like ‘working hard to stabilize and stay straight’, like it does on front squats, so I’m making progress
285x3
325x3
365x3
315x8

Meadows Rows: Sexyyyy
1psx8
+50x8
2psx10

DeadStop DB Rows: These are almost like cardio
100’sx8
110’sx8
120’sx10

Stretchers: Really pulls on my lats, feelsgoodbro
110x12
130x12

Nautilus Pullover: Like this one better
85x8
110x11

Cable Rows: Super tight form, long pause at top of rep, concentrating on pinching then stretching my scaps.
70x10
85x10
100x14

DB Shrugs: Long hold at the top of each rep
50’sx12
60’sx12
70’sx15

Good workout, solid pump. I can tell I’ve lost weight, but I look bigger, so that’s alright. Though, stubborn love handle area is still there, throwing off my taper :confused: Anyways, going to try and really hammer out a good routine, but this one isn’t doing it for me I think. I need some progression for my pressing, I like the MountainDog Volume for arms/shoulders/back, and I feel my leg stuff is on point, so will do some tweaking…

624

Ok, so with the help of an esteemed member of this board, I have new routine. I’ll be using the Coan Method for Bench, Thompson for DL and Squats. I’m scratching the HFS. I loved it, but honestly, it did it’s purpose: I’m use to higher volume and frequency now, but most of all, I can perform movements explosively. I’ve basically had 6 months of DE movements every morning, so I think I’m at least a LOT better at it now. I know how to be violent with the weights. Plus, I can tell I’m dropping weight, and I just can’t out eat all the volume I’m putting up now. So ACTUAL new routine outline.

Monday - Rest/Cardio

Tuesday - Coan Bench, Heavy Day

  • Flat Bench
  • CGBP
  • Incline Bench
  • Rope Pushdowns
  • OH Extensions
  • JM Rear Delts
  • JM Medial Delts

Wednesday

  • Heavy Deadlifts
  • Weighted Pullups
  • Kroc Rows
  • Leg Curls
  • DB RDL’s or Goodmornings (Not sure which)
  • Speed Squats

Thursday - Rest/Cardio

Friday - Coan Bench Day , Light Day

  • Speed Flat Bench
  • Chest Flies (Coan suggests them for therapeutic reasons)
  • OHP or Seated Pin Press (not sure which yet)
  • HS Dip Machine (allows me to do dip movement without collarbone/sternum pain)
  • DB Shrugs

Saturday

  • Heavy Squats
  • Widowmaker Squat
  • Leg Press
  • Speed Deads
  • Calves if you wish
  • Grip training, (Plate pinches, Holding the Hex Dbs in fingers, all for x amount of seconds)

Sunday - Back and Biceps

  • Meadows Rows
  • Cable Rows
  • Stretchers
  • Nautilus Pullover
  • Hammer Curls
  • Pulldown Curls
  • Straight Bar Curls

EDIT: Filled in the accessory work with what I plan on doing. Reps for ‘Big 3’ will be determined by the program rep scheme. The accessory work will fall in the 5-15 rep range, mostly on the lower end likely.

625

Looks very good man. Expecting some serious progress from you over the next little while.

By the way, do you have any specific goals ie compete in powerlifting, compete in bodybuilding, or more just get big/strong/lean, see what happens?

626

[quote]Gmoore17 wrote:
Looks very good man. Expecting some serious progress from you over the next little while.

By the way, do you have any specific goals ie compete in powerlifting, compete in bodybuilding, or more just get big/strong/lean, see what happens?[/quote]

Thanks man. I’m hoping this summer is big for me progress wise.

Goals? Well overall, it’s probably BB-ing, or physique competition or something like that. But for now, the big/strong/lean is the goal. I feel I’m just not advanced enough to really ‘specify’ and plus, I’m not NEAR strong enough to elicit any type of legit hypertrophy. lol

So for the summer, goals are to get pretty damn strong, stay leaner, and add the muscle that inevitably comes with strength gains. I’ll still do Mountain Dog stuff for some accessory work, but big lifts are my main focus right now.

627

Off today. Sled is broken right now, so went for a 15 minute run because it loosens up my usually tight calves, plus it just feels good to be outside in the sun, doing shit. lol

After the running, did about 8 short sprints. Reading stuff from STB and John Romaniello, as long as I’m not going stupid retarded hard, it won’t be all too hard to do. The distance is only like 40 yards, so nothing too stressful.

On my two off days, now that I won’t have to train in the mornings, I won’t have to eat as many carbs to fuel myself the morning after, so pretty low carb today. Diet went like this

1 Cup Cottage Cheese
8 oz Chicken Breast + Green Beans and Ranch Dressing
4 tbsp of VCO
50 g whey
6 eggs and probably 6-8 oz Sausage, cheese, and sour cream
2 cups of chocolate milk (lulz)

So good amount fats and protein. Carbs will be under 50g likely, so should be good.

628

^^Look at those healthy eats. What’s the deal bruh?

629

[quote]gregron wrote:
^^Look at those healthy eats. What’s the deal bruh?[/quote]

That’s what I do. On my 5 training days, I Backload, so I eat a large amount of crap. lol

So on the 2 lower carb off days, I try to eat a little less like a fat kid. lol

630

5/25/12

First Day of New Split! HYFR

Light Bench/Push Day

Flat Bench: Light weight, all reps explosive, concentrating on form and speed
125x2x10

Pec Deck: Solid stretch and pump
85x10
100x10
115x12

Seated Pin Press: Right below chin level. Every rep deadstop. Hit delts hard, with using that bottom ROM that causes pain (I’m trying to fix that issue), Very humbling. lol
95x5
105x5
115x4
95x8

HS Dip: These hit my tris more then just about anything else I’ve tried. Difficult to use the knee pad though, to keep my anchored in
1ppsx5
^+50x5
2ppsx5
^+50x9

DB Shrugs: Pause at top of each rep
60’sx12
70’sx12
80’sx15

Wow, great workout. Felt refreshed, and knowing I don’t have as many lifts to do, and the fact I won’t just hit these lifts again tomorrow, made everything a lot more intense.

Will probably add a bit of cardio every other morning to allow myself the ability keep my calories high while keep getting leaner, ole G-Flux idea. Can definitely tell I’m going to make a lot of progress on this new split.

631

I’m thinking now that I’m not lifting twice a day, might try this out to lean up a bit more for summer. JR seems to really know his stuff, and I’ve built up enough of a work capacity that I think this can work.

632

Cool man. You’re already getting pretty lean without even really trying so I’m sure you’ll get quite shredded if you make that a main focus.

I always think I should sprint, then I never, ever do. Quite the conundrum.

633

[quote]Gmoore17 wrote:
Cool man. You’re already getting pretty lean without even really trying so I’m sure you’ll get quite shredded if you make that a main focus.

I always think I should sprint, then I never, ever do. Quite the conundrum.[/quote]
LOLZ

634

3264×2448 2.41 MB

[quote]Gmoore17 wrote:
Cool man. You’re already getting pretty lean without even really trying so I’m sure you’ll get quite shredded if you make that a main focus.

I always think I should sprint, then I never, ever do. Quite the conundrum.[/quote]

Yeah, I’m not trying to get like contest lean or anything. Sadly I just have that awkward love handle fat that bugs the shit out of me. I took these last night, to show kind of where I’m at.

Plus, I love sprinting and running during the summer. I feel ghey just laying out, so it allows me to get some kind of tan. lulz

635

3264×2448 2.36 MB

Crappy angle, but best I can do. Note, lack of lat flexing + love handle = no taper

636

3264×2448 2.71 MB

And here’s one where I’m fully relaxed, no ab flex or anything. I think I have a ‘small’ waist like structure wise, just it’s the last place for me too drop fat.

And I think I’m definitely weak enough that I can increase my strength and muscle mass a good deal while probably leaning out a tad, so I don’t think my goals are all too conflicting.

637

I doubt you really have much on your love handles. I think its more of an illusion because you need to add some back and shoulder width. I had the same deal when i first started to get serious after a huge cut. Super lean on the front and back with little muscle so my love handles looked bad. But there was nothing to pinch but just a bad illusion. Added muscle and some fat and looked leaner and with less love handle.

IMO you just need more muscle and really need to focus on that and not on leaning out more. I woulb imagine there is not much fat left to lose just lots of muscle to gain

638

[quote]ryanbCXG wrote:
I doubt you really have much on your love handles. I think its more of an illusion because you need to add some back and shoulder width. I had the same deal when i first started to get serious after a huge cut. Super lean on the front and back with little muscle so my love handles looked bad. But there was nothing to pinch but just a bad illusion. Added muscle and some fat and looked leaner and with less love handle.

IMO you just need more muscle and really need to focus on that and not on leaning out more. I woulb imagine there is not much fat left to lose just lots of muscle to gain [/quote]

Ohh I agree with that completely. Back width/lats are by far my weakest part, and of course I need a lot more shoulder width. That’s why I’ve implemented JM techniques for those particular areas. But I figured the combination of CBL (solid 600g of Carbs on training days), sprints, and a solid program would offer a nice recomp effect. I’m hoping to get a bit leaner, NOT necessarily drop a lot of weight, if that makes sense. Maybe drop another inch off my waist, and add an inch to my shoulders, ya know?

639

5/26/12

Squats/Legs:

Back Squats: So after my doubles, thought I’d try to hit 300 for a single. I failed. lol. Literally, I’ve never attempted a Squat that heavy (lol at weakling), and this is the first time I’ve tried anything under 3 reps in a long time. I kind of got intimidated by the weight, because I KNOW I’m good for around 315. I’ll try again next week probably, because I need to just get use to heavier weight on my back.
220x2
235x2
250x2
270x2
285x2 ← pretty damn easy, reps felt smooth
300xF ← wtf…

Front Squats: Haven’t done these in some time. Last time I did, think I hit my BW for 1 barely. lol. Today got BW for 5 with 1 left in the tank at least
145x5
165x5
185x5

Widowmaker: Well, underestimated how much these work sets would take out of me, had to rack it early. Will add reps next week, try and get a solid 20
225x11

Speed Deads: Good form, fast.
255x5x2

Plate Pinches: something x some time

Good workout. Not use to so many work sets, so got a bit fatigued near the end. But I definitely feel utilizing some heavy singles and doubles will really help me get stronger. I never really have spent any time with higher intensity training, so it’ll hopefully help a lot. I was thinking the fact I failed on 300 means I should lower my work set weights with the Squats, but honestly, I think me failing 300 isn’t an indicator of my strength; the easiness of the doubles too me, indicates I’m using the correct weight (leaving a few in the tank). Maybe I should add 5lbs to all those work sets, then once those get heavy, drop back down to those and use some heavy singles. Fun, intense, basic workout though.

640

300 should be cake. You’re trying not used to trying harder on heavier weights.