Ed Coan Bench routine Week 3
Bench press: 5x60kg, 4x80kg, 2x8x90kg
CGBP: 2x8x80kg
DB incline bench: 35kg: 5/7
Dips: 8, +10kg: 5x10
Db rows: 8x25kg, 8x35kg (each arm), 3x8x35kg (left only)
Wednesday, 30 October 2013
Monday, 28 October 2013
Monday 28th October 2013
Monday 28th October 2013
Taufiq Squat Program Week 1
Squat: 5x60kg, 10x90kg, 10x100kg, 10x120kg, 8x130kg, 6x140kg
10x120kg damn shag.
Paused squats: 4x5x100kg
Front squat: 3x8x80kg
Back fatigue before legs.
T-bar rows: 5x8x60kg, 3x5x70kg, 5x80kg
Chinups: 20, +15kg: 5, +20kg: 5/5/5/5/4/3
5x8 ab pulldowns and 2x8 reverse crunches
Taufiq Squat Program Week 1
Squat: 5x60kg, 10x90kg, 10x100kg, 10x120kg, 8x130kg, 6x140kg
10x120kg damn shag.
Paused squats: 4x5x100kg
Front squat: 3x8x80kg
Back fatigue before legs.
T-bar rows: 5x8x60kg, 3x5x70kg, 5x80kg
Chinups: 20, +15kg: 5, +20kg: 5/5/5/5/4/3
5x8 ab pulldowns and 2x8 reverse crunches
Friday, 25 October 2013
Friday 25th October 2013
Overhead press: 5x40kg, 3x55kg, 1x65kg, 70kg: 5 (PR)3/3, 60kg: 8/6/5
BTN press: 5x40kg, 5x50kg, 3x3x55kg
Coan week 2 light bench day: 5x50kg, 2x10x75kg
Pendlay rows: 5x60kg, 5x80kg, 5x8x70kg
Back extensions: 3x8
Just trying them out for fun.
Pullups: 10/10/8/8/8/8/8/8
Did some dips but sorts of fuck my shoulders up.
Wednesday, 23 October 2013
Wednesday 23rd October 2013
Wednesday 23rd October 2013
Ed Coan Bench Routine Week 2
Bench press: 5x40kg, 5x60kg, 3x75kg, 2x10x85kg
CGBP: 2x10x75kg
DB incline bench: 2x10x30kg each
Played around with some Klokov presses for shoulder work.
Dips: 6x10
Terrible. Felt difficult. Haven't did them for ages. Going to start adding 5kg each week now.
DB rows (each arm): 10x20kg, 10x30kg, 2x10x35kg. Left side extra (fix imbalance): 10x35kg, 2x15x25kg
Triceps push down: 4x12x(random weight)
Sort of tired. But I feel that I can add much more if not for time constraints. Talk about severely undertraining.
Ed Coan Bench Routine Week 2
Bench press: 5x40kg, 5x60kg, 3x75kg, 2x10x85kg
CGBP: 2x10x75kg
DB incline bench: 2x10x30kg each
Played around with some Klokov presses for shoulder work.
Dips: 6x10
Terrible. Felt difficult. Haven't did them for ages. Going to start adding 5kg each week now.
DB rows (each arm): 10x20kg, 10x30kg, 2x10x35kg. Left side extra (fix imbalance): 10x35kg, 2x15x25kg
Triceps push down: 4x12x(random weight)
Sort of tired. But I feel that I can add much more if not for time constraints. Talk about severely undertraining.
Monday, 21 October 2013
Monday 21st October 2013
Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 1x170kg, 0x185kg
Deadlits: 5x70kg, 3x110kg, 3x140kg (played with sumo, decided to stick with conventional. Too many adductor issues.), 1x160kg, 1x180kg
Pullups/chinups alternate: 12/10/10/10/10/18/10/10/10/10
Fun session today. Just testing out maxes without any pressure before I go for my tooth extraction on Wednesday after benching.
Deadlits: 5x70kg, 3x110kg, 3x140kg (played with sumo, decided to stick with conventional. Too many adductor issues.), 1x160kg, 1x180kg
Pullups/chinups alternate: 12/10/10/10/10/18/10/10/10/10
Fun session today. Just testing out maxes without any pressure before I go for my tooth extraction on Wednesday after benching.
Sunday, 20 October 2013
Saturday 19th October
Saturday 19th October 2013
Did Smith machine BTN presses. (Thats the best I have at my condo gym.) Up to heavy single and 3x8 back off. Triceps push down: 6x6, Seated rows, pyramid up to 1x8 then 5x10.
Did Smith machine BTN presses. (Thats the best I have at my condo gym.) Up to heavy single and 3x8 back off. Triceps push down: 6x6, Seated rows, pyramid up to 1x8 then 5x10.
Thursday, 17 October 2013
Thursday 17th October 2013
Thursday 17th October 2013
Deadlift: 5x60kg, 5x100kg, 3x130kg, 2x150kg, 1x170kg, 0x190kg
Maxing out for fun since I'm not going to be training for abit after my extraction. Knew it would be a bad day after 130kg went up very slowly. Fuck.
Did powercleans up to 75kg.
Deadlift: 5x60kg, 5x100kg, 3x130kg, 2x150kg, 1x170kg, 0x190kg
Maxing out for fun since I'm not going to be training for abit after my extraction. Knew it would be a bad day after 130kg went up very slowly. Fuck.
Did powercleans up to 75kg.
Wednesday, 16 October 2013
Wednesday 16th October 2013
Wednesday 16th October 2013
Coan Bench routine Week 1
Bench: 5x40kg, 5x60kg, 2x10x85kg
CGBP: 2x10x75kg
Coan calls for incline benching, but the incline bench at my school sucks. The angles are all wrong so did dumbbell inclines instead. 10x20kg, 2x10x30kg
PM session (assistance work)
3x10 Lateral raises, 3x10 front raises, 10x10 triceps push down (GVT)
Coan Bench routine Week 1
Bench: 5x40kg, 5x60kg, 2x10x85kg
CGBP: 2x10x75kg
Coan calls for incline benching, but the incline bench at my school sucks. The angles are all wrong so did dumbbell inclines instead. 10x20kg, 2x10x30kg
PM session (assistance work)
3x10 Lateral raises, 3x10 front raises, 10x10 triceps push down (GVT)
Tuesday, 15 October 2013
Monday 14th October 2013
Monday 14th October 2013
Squats: 5x60kg, 3x100kg, 2x120kg, 2x140kg, 1x160kg, 170kg:2/0
Fucking terrible session. 160kg was rather slow on the way up. 170kg first set had very ugly reps, and the second one, I just couldn't get one.
Breathing squats: 120kg (5b), 2x1x130kg (3b)
Working back up to 3x130kg, 1x140kg, 1x150kg, 0x160kg
Pendlay rows: 5x50kg, 3x70kg, 3x5x80kg
Felt very lifeless today.
I'm plucking my wisdom tooth next Thursday. Going to be out for one week or less, so I guess I'll just try 170 again next week.
Squats: 5x60kg, 3x100kg, 2x120kg, 2x140kg, 1x160kg, 170kg:2/0
Fucking terrible session. 160kg was rather slow on the way up. 170kg first set had very ugly reps, and the second one, I just couldn't get one.
Breathing squats: 120kg (5b), 2x1x130kg (3b)
Working back up to 3x130kg, 1x140kg, 1x150kg, 0x160kg
Pendlay rows: 5x50kg, 3x70kg, 3x5x80kg
Felt very lifeless today.
I'm plucking my wisdom tooth next Thursday. Going to be out for one week or less, so I guess I'll just try 170 again next week.
Friday, 11 October 2013
Friday 11th October 2013
Friday 11th October 2013
Cycle 2 wave 1
Deadlifts: 8x70kg, 3x100kg, 5x115kg, 5x132kg, 10x150kg (e1rm 199kg LOL?!), 5x165kg, 1x180kg
Deficit pulls: 2x3x150kg
Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x79kg, 1x75kg, 70kg: 2/3/3/2/1
Some tire flips and prowler.
Cycle 2 wave 1
Deadlifts: 8x70kg, 3x100kg, 5x115kg, 5x132kg, 10x150kg (e1rm 199kg LOL?!), 5x165kg, 1x180kg
Deficit pulls: 2x3x150kg
Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x79kg, 1x75kg, 70kg: 2/3/3/2/1
Some tire flips and prowler.
Wednesday, 9 October 2013
Wednesday 9th October 2013
Wednesday 9th October 2013
Bench press: 5x40kg, 3x60kg, 2x80kg, 1x100kg, 110kg: 3/3/2 (First rep paused)
Failed last rep because I let the bar roll forward at the bottom. Fuck my life. Getting some forearm tendonitis also. I'm guessing because the weight of the bar rolled onto my arms during one of the squat sets on Monday.
Close grip bench press: 5x60kg, 3x80kg, 3x5x95kg
Squats: 5x60kg, 3x100kg, 2x5x120kg
Some cleans up to 60kg till my elbow said no. Endless curls to fix the elbow.
PM session
3x10 lateral raises, 3x8 front raises, 5x10 lat pulldowns, 3x8x reverse situps. Yay I can do them unweighted now!
Tuesday, 8 October 2013
Monday, 7 October 2013
Monday 7th October 2013
Monday 7th October 2013
Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 5x3x165kg
Very hard. Some good mornings here and there.
Breathing paused squats: 60kg (5b), 100kg (5b), 2x1x120kg (3b), 1x130kg (3b)
Pendlay rows: 5x50kg, 3x70kg, 2x5x90kg, 2x8x80kg
Bad form. Squats affected it too much
Chinups: 3x10
Didn't feel like pushing myself.
Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 5x3x165kg
Very hard. Some good mornings here and there.
Breathing paused squats: 60kg (5b), 100kg (5b), 2x1x120kg (3b), 1x130kg (3b)
Pendlay rows: 5x50kg, 3x70kg, 2x5x90kg, 2x8x80kg
Bad form. Squats affected it too much
Chinups: 3x10
Didn't feel like pushing myself.
Saturday, 5 October 2013
Saturday 5th October 2013
Close grip bench press: 5x40kg, 3x60kg, 2x80kg, 1x95kg, 1x105kg, 1x110kg, 1x115kg, 3x3x100kg
Haven't maxed my close grip since forever. So that isnt a bad number. Going to increase bench frequency.
Did some powercleans form work, up to 2x70kg
Haven't maxed my close grip since forever. So that isnt a bad number. Going to increase bench frequency.
Did some powercleans form work, up to 2x70kg
Friday 4th October 2013
Friday 4th October 2013
Cycle 1 Wave 3
Deadlifts: 5x70kg, 3x100kg, 5x125kg, 3x145kg, 5x162kg (e1rm 188kg)
Easy, just capping it at 5. Tried going into a full squat position before extending up. Should be sticking with it.
Joker sets: 1x180kg, 1x190kg, 0x195kg. Meh.
10x125kg, SLDL: 2x3x125kg
Feeling lazy.
Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x70kg, 1x75kg, 0x80kg, 70kg: 1/3/1
Some 250 and 300kg tire flips.
Cycle 1 Wave 3
Deadlifts: 5x70kg, 3x100kg, 5x125kg, 3x145kg, 5x162kg (e1rm 188kg)
Easy, just capping it at 5. Tried going into a full squat position before extending up. Should be sticking with it.
Joker sets: 1x180kg, 1x190kg, 0x195kg. Meh.
10x125kg, SLDL: 2x3x125kg
Feeling lazy.
Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x70kg, 1x75kg, 0x80kg, 70kg: 1/3/1
Some 250 and 300kg tire flips.
Wednesday, 2 October 2013
Wednesday 2nd October 2013
Wednesday 2nd October 2013
Bench press: 5x40kg, 3x60kg, 2x80kg, 1x95kg, 3x5x105kg
Close grip: 5x60kg, 3x80kg, 3x5x90kg
Light squats: 5x60kg, 3x100kg, 2x5x120kg
Still sore from yesterday's sprints.
Powercleans: Up to 2x1x80kg
Bad form. 2nd pull came too early. Not racking it properly too.
3xbarbell curls for elbow pain.
Evening session
4x10 lateral raises, 4x10 front raises, 6x10 lat pulldowns, 4x10 triceps pushdown, 4x8 curls and 3x10 reverse situps
Tuesday, 1 October 2013
Tuesday 1st October 2013
Did 7 sets hill sprints. Going to cut them down to once a week from 2-3x, its too taxing on recovery and I'm not a rugby player or a sprinter.
But its rather therapeutic to sprint on a cold quiet evening at an empty carpark. Puts everything tough in your life into perspective. Seeing people I know fall off the training track due to army enlistment, busy work schedules etc is a daily reminder to myself how fortunate I am. Loads of homework and all, lectures, but I'm still able to carry on training. Learnt to stop whining and bitching about the 5hour sleeps I get sometimes. I just eat more and catch naps whenever possible. Seeing how scary work life can be, I'm even more determined to achieve many of my lifting goals before I graduate.
Read through some of Mehdi's articles about training partners. Arnold spoke about how important Columbu was to his training and how he persuaded Weider to bring him over to the US. I'm lucky to have one at the gym I train at. Knows when to talk to me when I'm having a harsh session and when to tell me to shut the fuck up and go do my set. Helps alot when there's someone screaming at you to squeeze out the last couple of reps too.
But its rather therapeutic to sprint on a cold quiet evening at an empty carpark. Puts everything tough in your life into perspective. Seeing people I know fall off the training track due to army enlistment, busy work schedules etc is a daily reminder to myself how fortunate I am. Loads of homework and all, lectures, but I'm still able to carry on training. Learnt to stop whining and bitching about the 5hour sleeps I get sometimes. I just eat more and catch naps whenever possible. Seeing how scary work life can be, I'm even more determined to achieve many of my lifting goals before I graduate.
Read through some of Mehdi's articles about training partners. Arnold spoke about how important Columbu was to his training and how he persuaded Weider to bring him over to the US. I'm lucky to have one at the gym I train at. Knows when to talk to me when I'm having a harsh session and when to tell me to shut the fuck up and go do my set. Helps alot when there's someone screaming at you to squeeze out the last couple of reps too.
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