B4W5D4

Feeling rough with a cold. Trying to stay on track.

3 board bench press
420X3
425X3X2

Standing BB OHP
195X8
205X8

JM Press
155X15
155X12

Db Lateral
30X15X2

Tri Pushdown
140X20X2

Kept things pretty basic today.

B4W5D3

Chest Supp Row DB
75X12X3

TB Shrug
185X12, X10, X10

Seated Cable Preacher Curl
100X15X2
110X15

Rear Delt Flyes
20X15X3

Seated DB Curl
40X12X2

Upright Cable Row
140X10X2

Cold still in full effect

B4W5D2

Squats

Not not feeling the greatest with a chest cold. Probably not my greatest squat session.

340X3
390|X3
435X6 post injury rep PR

475X1
495X1 pause to a parallel box. First time doing these in a looong time.

B4W5D1

Only got 2 workouts in last week, bench and squats. Ok with that, needed a little deload anyway. Back to work after putting on a nice xmas bloat. Coan bench week 5 day 1

Flat bench
350X5X2

CGBP
315X5
315X7

Incline
295X5
295X7

Cable Crossover
90X14
90X12

B4W4D2

Probably going to be the 2nd and last training day this week with all the xmas hulabaloo.

Squats
325X5
365X5
415X5. Didnt go for the AMRAP because I planned on hitting a top single.

455X1
475X1
495X1
505X1
515X1

The 515 went pretty quick, I was happy with it. I did cut it a bit high because I was training solo and had to set the safeties a little higher, thus, squat higher. Had 525+ in me but stopped there.
I officially registered for the 2015 CPU Nationals today, so time to SFW.

B4W4D1

Week 4 Bench Day 1

Flat Bench
335X8X2

CGBP
295X8X2

Incline
275X8
275X7

Flat Db Flyes
60X12X2

B4W3D5

Week 3 of first 5/3/1 cycle

355X5
405X3
455X5

565X1!!

Most I've pulled in a while. It was hitchy and maybe 2 reds, so gotta clean it up a bit. But still happy with the strength.

B4W3D4

Bench Assist day

2 Board paused
405X3X3

Stand BB OHP
185X8X3

CGBP
275X8X2

Db Laterals
30X12X2

Tri Pushdown
140X30

B4W3D3

GUN SHOW

Haha. Starting to like this bb'ing style day. Nice break from the heavy stuff

Chest Supp. DB Row
75X12X3

Seated Preacher Cable Row
100X15X3

TB Shrug
185X15X3

Seated Incline Db Curl
40X10X3

Upright Cable Row
140X10X3

Face Pulls
70X15X2

B4W3D2

Squats

Week 3 of 1sst 5/3/1 wave.

355X5
405X3
455X3
475X1
495X1
405X5

Feeling pretty good so I pushed it a little. Happy with the 495, it went pretty quick and felt really good. Help back from pushing it further. I will prob not deload after this week, will go straight into another wave of 5/3/1 then see if I need one. So far excited with the progress.

B4W3D1

Week 3 Coan bench day 1

Flat bench
320X8
320X10

CGBP
280X8
280X10 last rep paused

Incline bench
265X8
265X8

DB Flyes
60X12X2

Everything feeling pretty good, no "bad" pain from deads last week. Squats tomorrow.

B4W2D5

DEADS.

330X3
385X3
425X5

545X1. Was feeling good so went for a max. Definately had more  in the tank but stopped there.

B4W2D4

3 Board Bench Press Paused
405X3X3

Seated BB OHP
185X8X2

Skulls
145X12X2

DB Raise
30X10X2

Tricep Pushdown
140X25

B4W2D3

Seated Cable Preacher Curl
100X15X3

DB Shrug
100X12X3

Seated Incline Db Curl
40X10X3

Upright Cable Row
140X10X3

B4W2D2

Squats

330X3
385X3
425X5
425X5

5/3/1 ramp up sets are so light but I guess that's the idea. 425X5X2 felt great! I continue to resist the urge to go heavier or add more uncalled for sets in the name of health. Only 2 weeks but so far so good.

Hang knee Raise
X25X3

Chest Support Db Row
60X12X3

Trying to add upper back stuff that seems to bother me on this squat day, that way I wont do anything back related until deads on Fridays. Still making some tweeks but falling into place.

B4W2D1

Missed deads last week, I was away and couldn't train. No biggie

Week 2 Coan bench program Day 1. Exact same as last week.

Flat bench
305X10X2

CGBP
270X10X2

Incline
250X10X2

Flat Bench DB Flyes
50X12X2

Liking the volume, nice change from all the heavy stuff all the time. After doing this program 3 times now, I know that this early volume is key. Next week will be into the 8's for reps.

5/3/1 Squats tomorrow with triples day.

B4W1D4

Bench Day 2 this week

Worked up to a 1RM to see where I am at;
365X1 psd
405X1 psd
425X1 psd. Not the prettiest lift but at least I know here I am. No peaking or following any training program. Ok with that.

Seated Db Shoulder press
75X15X2, X13

Skullcrushers
145X12X2

DB Laterals
40X8, X10

JM Press
155X10, X12

Pushdown finisher
140X25

B4W1D3

Back and Bi's day

Lat Pulldown 110X15, X15, X13, X10, X15

DB Bent Row
75X12. Stopped this one there, hurt my lower back.

Db Shrug
100X12, X10, X8

Upright Cable Ro2
140X12X3

EZ Curl
95X12. Stopped, hurt back

Db Curl
30X20

B4W1D2S

These weights seem so light compared to what I have done in the past, but hopefully in due time I will get back to where I once was and then some.

315X5
355X5
405X7. Supposed to 5+, got 7. Prob could have got 1-2 more.
Was going to do some volume after this but stopped there.

Hang knee raises
X25X3

This was the best I felt post squats in a long time. Still doing the Limber 11 mobility warmup every day.

B4W1D1BP1 - Start of 5/3/1 for Squats/Deads and Coan Bench Program

Trying yet another program to see how my back responds. Losing hope cause I havent even trained lower body for 5+ days and it is still bothering me. Hopefully start physio soon and see how that goes. Chose to try 5/3/1 again because of the moderate volume and deload every 3 weeks. I will push the Coan bench all the way through for 12 weeks then test all 3 lifts. 5/3/1 got me to a 240kg (528lb) MB provincial squat, so I can't see how it won't work again.
Coan bench started with a 430 1RM.

Monday is Coan bench Day 1

Flat bench
305X10X2. Got all reps no problem

CGBP
270X10X2. No Prob

Incline Bench
250X9, 250X10. Forgot to set the safety on the first set and was worried I was going to fail so I stopped at 9. Got the 10 on the next set. Inclines were tough as they always are.

DB Flyes
40X15, X20 for a nice pump.

Squats start tomorrow with some pretty moderate weight so we'll see how it goes.

B3W2D4

Seated DB Press
75X15X3

CGBP
315X4X3

JM Press
155X12, X10, X14

DB Raise
30X12X3

Tri Pushdown
140X25X2

Shoulders and Tris were on fire!

B3W2D3

Stuck to the Trap Bar today for deadlifts. Just went in for a quick mobility session and lift.

Trap bar approx. 85 lbs
350X8
400X5
495X3
535X2
585X1

Ran out of time. My back is on the verge of becoming unbearable again. Going to lay off lower body until next Monday's squats.

B3W2D2

A little low on motivation today. Got through it. Changed it up and did this day today instead of Thursdays after deads to see if it helps my back

NG Lat Pulldown
120X12X3

BB Shrugs
135X15
155X15
155X12

NG EZ Curl
95X12X3

Face Pulls
80X15X3

Hang Knee Raise
X25X2

Sit DB Curl
30X10X2

B3W2D1

Bench and Skwaats

Bench
340X4X6 all with a good long pause.

Squats
420X2X6

B3W1D5

Last day of the first week back of 3 lift training. Back really tore up from deeds, but in a good way. (I hope). The mobility warmup was really beneficial today. Started out very sore and the foam rolling wanted to make me cry. But it was worth it.

Squats
420X3X6

Bench
340X2X6

The squats started out painful but as they went on felt good. Bench was super easy. All reps were paused for a good 3 count. I think I was overtraining my bench, it feels way better. And strong AF.

Weekend off and then week 2 begins. So far so good.

B3W1D4

Back accessory day. Going to have to figure something out because my back was so sore today I could barely get through the workout because of all the similar movements. Maybe next week I will try and do this day on the Tuesday before deads then bench assistance stuff on Thursdays.

Narrow Grip Lat Pullsdowns
110X15X3

TB Shrugs
185X12X3

DB Rows
75X10, X12, X12 - these are what triggered the back pain.

BB Curl
95X10 - wrist hurt doing these with a straight bar so;
DB Curl
30X15X2

Bench and squats tomorrow if my back will allow. Lots of heat, stretching and advil.

B3W1D3

Deads;
420X3X5

420X6 AMRAP

First time actually training deads in a looooong time. Felt great. Not great weight, but it's a start.

Hang Knee raises
X20, X25, X20

B3W1D2

Bench Accessory Day

2 Board
405X2X3 all paused

Standing BB OHP
185X8, X8, X6

DB Incline
100X10, X12

Skulls
145X10X2

Tri Pushdown
140X25

Not the best workout. Tired, poor diet. Hard one to stay focused through.

B3W1D1 - Start of 9 Week 3 lift training block (again)

Going to try this again. I have been doing Joe Defranco's Limber 11 about 5-6 days/week for about 3 weeks now.
Mondays Squat and Bench

Limber 11 mobility warmup

Squats
420X2X6

Bench
340X3X5 all reps paused
340X7 TNG AMRAP

Back held up well, but this is not the primary squat day, Fridays are. Monday are the primary bench day. Going to do bench accessory stuff on Tuesday (tri's and shoulders), deads Wednesdays, back assistance stuff on Thursday (lats, traps, abs, etc...) and then Bench/Squat on Fridays again. Today's workout took about 1 hr and 10 mins including the mobility warmup.
Here's to some success and injury free this time around, hopefully can get through this block and maybe hit some new pr's.

B2W7D3

Since my back has been feeling better, I decided to try some conventional deads off the floor to see where Im at.

315X5
405X2
455X1
495X1
515X1 with straps

OK with this I guess. I probably havent trained my deadlift twice in 6 months so whatever. I think I'm ready to start.

Chins
X10, X8

Db Shrug
85X15, X20

Narrow Grip Lat Pulldown
110X12X2

Hang Knee Raise
X20, X25

DB Curls for the girls
40X8
30X10

B2W7D2

Decided to just squat today. Had no lingering pain from last weeks squats which is a good sign.

5 min warmup airdyne followed by Lumber 11, which has become a daily thing now. I just make it part of my warmup, whether I'm squatting or not.

135X15
225X10
315X8
365X8 belt
405X5
425X2X2
425X3. Lots more in the tank, but not getting crazy yet, I don't want to to risk form breakdown and injury.

B2W7D1

Flat bench
Tried Wide grip Bench to see what all the rage is with these PL's.
315X4 paused meh dont like it

365X1 paused
405X1 paused
415X1 paused. Almost failed this. I did fail it last week, but I wanted to see if it was just a bad day. Turns out no, I have def lost some strength on my bench. Time to go back to what works. I am going to deload my bench for the rest of the week, play with some more weight with my squats and deads then start a new training block doing all three lifts next week. I will probably run the Coan bench program again.

320X6X5

B2W6D4 - squats

Been doing Joe Defranco's "Limber 11" mobility routine for about 2 weeks now every few days or so, so I thought I would try squatting and see how it goes.

Rode the bike for 5 mins for a warmup then did the full routine before squatting.

Squats;
135X15
225X12
315X8
365X8
405X2X3

Pretty happy how this went, no lower back pain during or afterwards. I did have a sharp pain in my upper back behind my shoulder blade though that worries me. The weight of the bar on my back is what causes it. The heavier I go, the worse it gets. I hope it goes away with regular squatting again.

B2W6D3

DB Incline
100X15, X12, X10

JM PRess
155X10X3

DB Shoulder Complex
(Lateral Raise X8, Front Raise X8, Press X8) X3

Skulls
125X12X3

Tri Pushdown
140X25

Only had about 40-45 minutes to squeeze this in. Giving my shoulders a break from really heavy stuff this week, no OHP.

B2W6D2

Had a shit day at work. Perfect for a beast of a workout.

Chins X10, X10, X8

TB Shrug
135X15X3

Hang Knee Raise X25, X20, X20

DB Bent Row
75X12, X12, X10

TB Deads
225(265) X10X3. First time deadlifting any kind of weight in a while....back help up well. Not going to rush it but will keep slowly progressing to actual BB deadlifts.

EZ Curl 95X12, X10, X10.

B2W6D1

Shoulder feeling pretty sore. Thinking about a deload week next week.

135X15X2
225X8
315X3 psd
365X1 psd
405X1 psd
415X0. ??? WTF

315X8
275X8
225X20
135X25

No idea why I failed 415 today but what a shitty feeling. Humbling I guess. This is the first time training in the evening for a looong time. Also, minimal sleep and got less than 2000 cals in me by workout time. Got mad and just repped out some weight and gtf outta there.
Finished with new mobility routine that I plan to do 3-4 days/week to see if it fixes my back.

B2W5D4

Flat Bench
380X5, 380X3

CGBP
340X5, 340X4

Incline Bench
315X4X2

Airdyne Tabata

10/50 X10

B2W5D3

One of the best training days in a while. Just pushed everything to the limit and felt great overall. No PR's or anything but just a good overall workout.

5 min warmup Airdyne Bike

Seated BB OHP
135X15
185X12, X10

DB Incline Press
100X10X3

JM Press
155X10, X12, X10

DB Lateral Raises
30X12X2 Superset with;

Skulls
95X20, X15. Went lighter on these than usual. Absolute pain.

Rope Face Pulls
80X12X2

Airdyne Bike Tabata;
10 sec on/50 sec off X10 followed by 5 min steady state. 3rd day in row doing these, and they felt pretty easy already compared to the first 2 days. Hoping to reduce BF but stay close to the same weight by putting on some muscle over the next 5-6 weeks to end the training block.

B2W5D2

Tri-set;

Chins 3 sets of 8. These are getting easier. I maintain pretty strict form with a neutral grip.

TB Shrug 135X18, X20, X15. The trap bar I use is actually about 85 lbs or so, so it's actually more than 135 but its just easier to count this way.

TB Dead - 135X10X3. First time back doing any kind of DL in a long time. I'm basically treating this lift like a beginner would. Going to take these very slow and see how far I can get without returning to chronic back pain.

EZ Bar bent row - 115X15, X18, X18. Nice burn in the upper lats.

EX Curl - 95X10X3. I'm basically a bodybuilder now.

Incline DB Curl - 30X8X2.

Airdyne bike Tabata - 10 sec on/50 sec off X10.

B2W5D1

Flat Bench
405X1 paused
415X1 paused Stopped there cause feel week as shit today

355X4X2 paused
355X4X3 TNG

Ate shitty yesterday, and didnt eat much. Also had a couple of drinks, so I'll chalk it up to that.

Decided to start dong HIIT daily now to lose a little body fat. Feeling like a 2X4 lately with shit mobility and getting winded sooo easy.
Airdyne bike

10 sec on/50 sec off X10.

230lbs today. Going to clean up the diet and try to get to around 220 or so. Not setting any time frames though.

B2W4D4

Last day of week 3 of 8. Coan bench day

Flat Bench
365X5X2

CGBP
325X5X2 Last rep of both sets paused for a good 2 count.

Incline
300X5X2

Floor Press
315X3X2 with a good 3-4 sec pause on the floor. I was pretty gassed by the time I got to these

B2W4D3

Seated BB OHP
185X82, 185X10 AMRAP

JM Press
155X10X3

DB Incline Press
100X8, 100X12

Face Pulls
70X12X2

Skulls
145X10X2

DB Lateral Raise
30X10X2

Tri Pushdown
140X25

Shoulders and tri's were on fire!!!

B2W4D2

Chins
X8, X8, X6

CG Lat Pulldown
135X17, X15, X13

TB Shrug
185X12X3

Hang Knee Raise
X20X3

EZ Curl
95X10, X10, X11

Hammer Curl
50X10X2

B2W4D1

Paused Bench
405X1
435X1
415X1
405X1

2 Board
405X2X2 paused

TNG Bench
335X5X5

B2W3D4

Coan Bench Day.

Flat Bench
350X5X2

CGBP
315X5X2 all reps paused for a good 2 sec count

Incline
290X5
290X6

Incline Db Flyes
50X12X2

Havent done flyes in a loooong time. Miss a good pump in the chesticles once in a while.

I feel strong! I might have to bump things up a little...I don't want to be held back and miss out on gainz...I could have went 8-9 reps on the CG bench. Weekend rest then big bench day Monday. I Like hitting the heavy singles on Monday before working sets. So far so good with this program, so far it feels like the perfect balance with volume, intensity and rest. Looking forward to Nationals in Feb.

B2W3D3

Seated BB OHP
185X8, X10X10

JM Press
155X8, X8, X10

DB Lateral Raise
30X10, X12

Rear Delt Flyes
20X8X3

Lying Cable Tricep Extension
140X15X2

Tricep Pushdown
140X25

B2W3D2

Chins X10, X8, X8

Tb Shrug
155X12
175X10X2

Db Bent Row
75X10X3

Hang Knee Raise
X20, X25, X20

EZ Curl
105X12X2

Upright Cable Row
140X8X2

B2W3D1

Worked up to a couple paused singles

Paused Bench
405X1
430X1

The paused on the 430 was pretty quick. Red Light. Nice to feel some weight though. Feels good to have kept most of my strength from the smolov jr training.

Paused 3 Board
405X3X3

Volume Bench
315X6X5

Feel strong, must be all the Thanksgiving food. More tonight ahahahahaha.

B2W2D4

Day 4 of the first week of this 8 week bench program. So far, so good.

Flat bench
335X8X2

CGBP
295X8X2

Incline Bench
275X8X2

2 Board Press 2 sec pause
365X2X2

B2W2D3

Sort of a new day for me with this new training block. Mostly BB'ing style pump workout, with bench assistance stuff as well. Still adding and removing some things to see how they fit into the week and days.

Seated BB OHP
155X10
155X12
155X12

JM Press
135X10, X12, X12. First time doing these. Love them! I will add more weight next week.

DB Raise
30X12X3
Superset with;
Rope Face Pulls
70X10X3

Skullcrushers
145X14
155X10

Cable Tricep Pushdown finisher
140X20

Love this day. Hopefully this will add some size and strength to upper body.

B2W2D2

Still sore from this workout on saturday. I added a couple of things for lower body.

Chins
X8, X8, X6

TB Deadlift
225X8, X5, X8. Its actually more like 300 but I just say 225 its easier

DB Bent Row
60X12X3

TB Shrug
155X10X3

EZ Bar Curl
95X12X3

Upright Cable Row
140X8X3

Hammer Curl
40X12X3

Bulgarian Split Leg squat
50lb DBX10, X12, X12

Cant back squat so tried this. Liked it, good burn in the quads.

B2W2D1 - Start of 8 week bench program

Abandoned the Russian 3 lift. Back is no good again. Got to start way light at Doc's advice. So I will work in some light deads and squats (50%) during this program and very slowly work back up to bigger numbers. In the meantime, I will continue to smash my bench. Worst case scenario, I go to Nationals for bench only.

Monday was;

365X3X8. First three sets were paused.

Finished with;
Dumbbell Incline;
100X10
100X8

Mondays will strictly be volume bench. Sets and reps taken from Smolov Jr. Program. Day 2 is sort of a "pump" day for chest/shoulders/tris. Wednesday is back/traps/bi's. Friday is Floor/Board press/CGBP and Incline BP.

B2W1D3 - end of full power training - back injury re-aggravated

Just a back, bi's and traps session

Chins X8, X8, X6

TB Shrug
135X12X3

Lat Pulldown
185X8
155X8
135X8

Hanging Knee RaiseX20X3

EZ Curl
95X10, 12, 10

Db Preacher Curl
30X10X2

Cable upright Row
140X10X2

I tried to squat again n Saturday. Was in so much pain had to stop. That is the end of squats and deads for me until I figure this shit out. I am going to attack the bench. New program I wrote up starts Monday.

B2W1D2

Accessory Day

Floor Press
315X5X5. Solid 3 second pause on all reps.

CGBP
315X4
315X4
315X3. All reps paused.

Seated BB OHP
135X12X2

Skullcrushers
145X8X2

DB Raise
30X8X2

Tricep pushdown finisher
140X25

B2W1D1 - Start of 9 week Russian "peaking" program

The start of a new training block with a new program. I have never benched and squatted in the same day, so we'll see how this goes. Happy to be training squats and deads again, we'll see how my back holds up. Bench and squat MON/FRI and Deads on Wednesday. I am adding an accessory day on Tuesdays for floor presses/board presses/OHP and Tricep work. I will add another assistance day on Thursdays for upper back and Traps, abs and biceps.

Bench

350X2X6. All reps with a 2 sec pause.

Squats

420X3X6. Squats fell really easy.

Finished entire workout in 1 hour. Did some mobility stuff for about 10 minutes at the end.

Squat and Deadlift 1RM test

Havent squatted in a long time as I try and address this lower back issue. The back problem doesn't hurt to squat or deadlift but it wasn't healing so I stopped both altogether. It hasn't gotten any better or worse. I can't wait any longer to start prepping for Nationals in February if I'm going to be competitive. So, I tested 1RM for both so I can plan my training starting next week.

Squats;
315X5
405X1
455X1
495X1
525X1

Really happy with this! It went fairly quick too, there was some left in the tank.

Deads;
315X2
405X1
455X1
495X1
525X1

Not great. My PB is 585 so, got a ways to go there. Not terrible though. Bench only meet on Saturday then Nationals prep training starts Monday!!

B1W12D1 - 1RM Bench Test Post Smolov JR

Finally test day after the grueling bench program. It's been 3 days. Definitely not fully recovered, still sore in the chest/shoulders but chose today to test.

All reps competition paused;
315X1
385X1 - the fastest and cleanest I have ever benched 385 paused. Felt like nothing. I good sign of things to come.

These were as my planned attempts for the meet next week;
190kg/420X1 Easy. Perfect opener. This re-sets my MB Provincial record(187.5) on my first attempt.
195kg/430X1. Fluid rep all the way, good lift.
200kg/440X1. Definitley wasn't easy, but the bar never stopped and there was no downward movement. A huge 20 lb paused bench PR.
Super happy with this. Now just gotta maintain this strength for a week until next Saturday's meet to make it official.

B1W11D4SJBP

Last day of this shit!!!

380 for 10 sets of 3. Made every rep. Missed only 1 rep the entire program.
Going to deload for 3-5 days then test max. Hoping for a 435 paused comp bench.
Here's to never doing this program again!

Can't wait to get back to some assistance work. Also, got the green light to squat again!! After this next meet, I will officially start training for 2016 CPU Nationals in Regina in February.

B1W11D3SJBP

Day 3 of the last week of the program.

Was supposed to be 360 but... did;

365 for 8 sets of 4. Missed the last rep of the last set. I hit the rack on the way up and it took some extra effort to get it back on track. No big deal.

Going to take 1 day rest then the last workout of the program on Tuesday. Pumped to test!!

B1W11D2SJBP

Day 2 of the last week.

340 for 7 sets of 5. Hit every rep and paused the last rep of every set.

B1W11D1SJBP

Week 3 Smolov JR bench Day 1

6 sets of 6 with 320

2 count pause on 6th rep of every set. This day is by far the easiest day of the 4.

I did 2 sets of lying cable tricep extensions as a finisher.

Only 3 more workouts left of the program. I will take 3-4 days off after the last day then test max.

B1W10D5SJBP

Bench Day 4 of week 2

370 for 10 sets of 3.

Made all reps. Getting harder, shoulders are starting to feel it. I am still doing lots of light db raises, face pulls etc...

B1W10D4SJBP

Day 3 bench this week. Took two days off between workouts due to being on a short camping trip. It was nice to rest everything. Neck and shoulders were getting very tight.

350 for 8 sets of 4. Not too hard. I was able to pause the last rep of the last set for a good 2 count.

Either tomorrow or Monday for day 4 of week 2 with 10 sets of triples with 370!

B1W10D3SJBP

Day 2 bench this week

330X5X7

Made all reps. This was probably the hardest workout so far. 2 days rest then day3.

B1W10D2SQ

It's been 3 weeks since I squatted after hurting my back doing something. Started feeling good again, so thought I would try em out to see how they feel.

315X6
365X5
405X3
455X2
405X2 paused
405X5

Pretty happy with how it felt. We'll see how it feels later on. Hopefully I can start training my squat again. Still going to focus on this smolov bench program and bench only in upcoming meet. Day 2 of week 2 smolov bench program tomorrow.

B1W10D1SJBP

Nice to have almost 3 days off. Tired from not much sleep last night but body felt refreshed.
Week 2 of this Smolov Jr bench propgram

6 sets of 6 with 310. Made all reps real easy. Even paused last rep of every set.

Feel like I'm missing tricep work with this program.

Did these circuit-style;

Lying Tricep cable extension
140X15X2

DB Lateral Raise
30X12X2

CGBP
275X5 all reps with a 2 count pause

That's better.  Rest day tomorrow. My back is feeling much better. Resisted the urge to squat. Going to rest it another week then go from there. Even if I start squatting again, I will not be competing in the full power meet Sep 26th. Kinda nice to just focus on the bench and see where  I can take it.

B1W9D4SJBP

Day 4 bench this week. My first time benching 4 times in a week ever. Not feeling too bad. IT was a bit of a grind but not horrible.

10 sets of 4 with 360.

I did lots of light face pulls, lat pulldowns and db raises between sets to balance things out and pump blood into the shoulders.

Finished with superset of light cable crossovers and tricep pushdowns to get some blood into the chest and tri's as well.

Rest tomorrow and week 3 starts Monday

B1W9D3SJBP

Day 3 this week

8 sets of 4 @340.

Made all all the reps. Did 5 sets of face pulls between and finished with a very light shoulder complex with some rotator cuff stuff and light DB raises to keep shoulders healthy.

10 sets of 3 with 360 tomorrow

B1W9D2SJBP - Start of Smolov Jr. Bench Program

I decided to go for it. I have four training weeks left until my bench only meet, due to my back issues. I decided that I may as well try a 2 week Smolov Jr for bench while I can't squat or deadlift. I've always wanted to run one, but wasn't willing to stop doing the other lifts. So here we go.
I have 5 weeks total until the meet,so it runs for 3 weeks, so I will run the program, taper for a week then deload, then it will be meet time. I set my 1RM as 425 into the calculator. From what I've read, most guys that do this program right get 15-30 lbs on their bench in 3 weeks. We will see.

you bench X4/week. I already benched heavy earlier in the week, so I called this day 2 of week for the program.

320X5 for 6 sets. Was supposed to be 7 sets but got cut short by a call to come home from the boy. That's ok. Made all the reps, no problem. This is going to blow up my front delts. I will be doing lots of stretching and pre-hab during this program to keep my shoulders healthy. I will also do light shoulder stuff and some light lat work to keep everything balanced.

340 for 8 sets of 4 on Friday muahahahahah.

B1W9D1BP(1)

Week 9 Coan Bench

Flat
405X2X2

CG
355X3X2

Incline
330X3X2

DB Incline
100X10
100X8

Supposed to be 405X3 no dice. Still a PR though

B1W8D4BP(2)

Bench Day 2 this week. Jacked on my bench days right now. Strong, making progress almost every training day. I wish my other lifts would do the same. It's looking more and more like a bench only meet for the 17 wing meet Sep 26th. Back is not getting much better.

2 board paused
385X3
395X3
400X3
405X3

Skullcrushers
140X10, X10, X8

Supersetted with;
DB Lateral raises
30X12, X12, X10

Tri Pushdown
140X25, X17

B1W8D3(back)

LowerbBack is not good. If not fully healed up by next Tuesday, I am going to stop squatting and deadlifting for a while and let the fucker heal up. I will compete in the bench only if I have to. Bench is still good to go.

All done circuit style;

Chins
X10
X6
X6

Lat Pulldown
140X8
140X7
140X8

Chest Supp Row DB
60X8X3

BB Shrug
225X8X3

DB Shrug
85X12X3

B1W8D2SQ(1)

Back still bothering me but it doesn't hurt to squat. I'm hoping this isn't making it any worse.

Really focusing on some new cues now. I have never used elbow drive in a squat before. I wish I knew this years ago! My own fault I guess. Right when the squat gets tough about midway up, you can engage your elbows to push up the bar and it really does take weight off and make the top half of the squat a lot easier. I have brought my hands in quite a bit in order for this to be effective, which can be tough on the wrists.
Under the bar, tight back.
Walk out.
Breath. Tight core. Squat. Drive.

405X4
475X3 for 4 sets. I am pretty sure I have never tripled 475 nevermind for 4 sets!

B1W8D1BP(1)

Week 8 of my third cycle of the Ed Coan bench program. Finally into some heavy triples. Took 3 days off training hoping my back will heal up. Not so sure.

Flat Bench
390X3X2

Close Grip BP
345X3 paused
345X4 paused

Incline
320X3X2

DB Incline
100X12
100X10
100X10

390X3 is a PR. Back into PR territory.

B1W7D4BP(2)

Bench Day 2 this week. Bench feeling great, can't wait to test.

BB Bench
275X8X2

3 Board Press
415X2X3

Seated DB Shoulder Press
75X10X2

CGBP paused
325X5
325X4
315X3 all  comp paused

Db Laterals
30X10
30X12

Tricep Pushdown
140X25X2

Back still sore not feeling too good about this. Will wait until Tuesday to see if it gets better, if not Doctor it is.

B1W7D3 - back

I have hurt something in my back and it doesn't feel good. Going to stay away from anything that compresses my lower back for a bit to see if it heals up.

Chins
BWX8X2

Close grip Lat Pulldown
140X8
140X6
90X15

BB Shrug
185X10X3

Upright Cable Row
140X10X3

BB Curl?
95X8X3

B1W7D2SQ(1)

I sort of deloaded my squats over the last week. Meaning I went from 2 squat sessions a week to just one early in the week last week. There is something bothering me in my low back and it doesn't seem to be going away. Wierd thing is that it doesn't hurt to squat but it bothers me otherwise. Going to keep a close eye on it. I wanted to hit a heavyish single to see how it felt because it's been a while.

135X15

225X8

315X5

405X3

435X3

455X1

475X1

500X1

455X2

455X5!!

I feel I could have gone 1-2 more reps on that last squat set. I think 455X5 is a PR. The top single felt good too. I cut depth a bit with the safetied set higher than usual so I didn't get folded in half if I got stapled. That's one problem with squatting alone.

B1W7D1BP(1)

Took a few days off to go camping. Only a day behind so not bad.
Week 7 of this cycle of the Coan bench program. Things are getting tough now. I have been drinking beer and rum for two days, surviving off hot dogs/hamburgers/salami sandwiches and shitty sleep.

Flat bench
375X4X2
375X2

Close Grip
330X5X2

Incline
305X4X2

DB Incline
85X10X2

The flat bench felt like shit. I know I have 375X5 in me. I will hit the #'s next week with proper sleep and nutrition. On the other hand, the CG felt great. I love close grip bench.
Supposed to Squat tomorrow, we'll see how my back feels. It has been really tender.

B1W6D4BP(2)

Bench day 2 this week.

3 Board Press paused
385X3
405X3
405X3
405X3

Skullcrushers
145X8
145X8

DB Lateral Raise
30X10
30X10

Tricep pushdown
140X25
140X18

Was going to do Standing BB OHO but ran out of time. Next week.

B1W6D3SQ(1)

Wasn't sure about squatting today after deads yesterday. I was right. They were hard, lower back was done, son.

They went like this;

315X5
365X6
390X6
390X6
390X6
390X6

=Death.

B1W6D2DL

First time deadlifting in a long time. Thought I may as well go for a PR and see where it's at.

Went something like this in Kg's;

175X5
225X2
255X1 (561)
Tried 275X1 no dice.

B1W6D1BP(1)

Had to take 6 days off training as I went to Alberta for a wedding. Resumed training 20 minutes after returning home today with week 6 of the Ed Coan bench program and week 6 of this 12 week training block.

Flat Bench
365X5X4

Close Grip
315X5X4

Not able to do the incline work as I didn't have the incline bench. Hope to resume training in my regular gyn tomorrow with some skwaats.

B1W5D1SQ(1)

Only squats of the week. No training for at least  6 days.

Squats

462X3X5

Getting a lot more used to doing 5 sets of squats. I honestly don't think I have ever done more than 5 with the same weight ever, I always seem to pyramid by working my way up then back down again, doing a heavy single or double at the top. I havent done less than 3 reps in 6 weeks. But I will stay the course and keep going. I will not test any lifts with the exception of deads until the week of Sept 14th or so.

B1W5D1BP(1)

Havent trained since last Friday. This will be the only bench session this week since I am going out of province and wont have time to train.
Week 5 Coan Bench

Flat Bench
345X5X3

Close Grip
305X5X3

Had no incline bench so left it out and just added an extra set of of both flat and close grip.

Going to squat later today then prob wont train again until next Tuesday.

B1W4D4SQ(2)

Battled the mosquitos in the garage, fuck I hate those things.

5 sets of 4 with 435

B1W4D3BP(2)

Took a much needed rest day yesterday.

Flat Bench
255x10X2

3 Board Press
385X3X3 Paused

Standing BB OHP
185X5X2

Swiss Bar bench
?X20X2 I dont know how much the bar weighs who cares

Db Lateral Raise
30X10X2

Cable Tricep pushdown
140X30
140X25

B1W4D2SQ(1)

Squat day 1 this week. Things are getting sore. I need a rest from squat and I'm going to take it.

Only hit 3 sets today for a total of 15 reps.

407X5X3

Prob won't squat again until at least Saturday or maybe even Monday.

B1W4D1BP(1)

Week 4 Coan bench program. Last week of high rep stuff then 5's next week for some heavier weight.

Flat Bench
325X8X2

CGBP
285X8X8

Incline Bench
270X8
270X6

Pretty sure 325X8 is a rep PR.

B1W3D4SQ(2)

A little late in the week for squat day #2 but got it in.  Weight up 10lbs this week for same rep scheme.

385X6X6

Felt ok, back stiff and sore from I dont know what.

Week 4 of Coan bench starts tomorrow, still at 8 reps then finally in week 5 get to 5's.

B1W3D3BP(2)

SFW.

Flat Bench
255X10X2

3 Board Press
385X3
385X4
385X4

Standing BB OHP
185X6X2

Skulls
125X12, X10

DB Lateral Raise
30X10X2

Tricep Pushdown
70X15, X12

B1W3D2SQ(1)

Missed my second squat day last week, this was supposed to be it. No prob.

405X3
455X3X4

Hand Knee Raise
X25X2

B1W3D1BP(1)

Wasnt sure how this one was going to go. Ate shit food all weekend and had 5 hours sleep last night. Turned out to be a great training session.

Flat Bench
310X8
310X10

Close Grip Bench
275X10
275X9

Incline BB Bench
255X8
255X7

DB Incline
85X8
85X10

B1W2D4BP(2)

Trained in Dauphin this afternoon. My son was.playing balland was between games so I hit the local gym for a quick one.

Flat bench
255X10,X12, X10

Seated db shoulder press
85X8X2

Skulls
125X10X2

Lateral db raise
30X10X2

Tricep pushdown
100X12X2

B1W2D3SQ(1)

1st squat day this week.

375X4
423.5X4X5

Had 4 sets planned but was feeling good so went with 5, day after deadlifts.

B1W2D2DL

Sumo beltless rack pulls for speed;

405X4X4

Chins
BWX8X2

Lat Pulldowns
140X10
140X10
140X8

DB Shrugs
85X12X2

Cable Upright Row
140X12X2

B1W2D1BP(1)

Flat Bench
295X10
295X10

CGBP
260X9
260X8

Incline
245X10
245X5??

Cable Crossover
70X12
70X12

Shit workout. I hope I havent set my 1RM too high for this program. I didnt have much sleep last night and just had my other bench day two days ago. I'm going to chalk it up to lack of sleep and not enough recovery. I will not bench until Thursday then another 3 days in between to see if it helps.

B1W1SQ(2)

Couldn't get into my regular gym where my gear is so squatted without knee sleeves and my squat shoes today. I honestly didn't feel much difference if any. Squats felt great today.

374X3
401X5
401X5
401X5
401X5

Reps and percentages based loosely on Smolov Jr. which is supposed to be Squat X4/week. I am stretching it out to X2 a week using a 530 1RM. If I stuck to the calculator, today would have been 397.5lbs for 7 sets of 5 hahahhahahahha.

B1W1D4BP(2)

Flat DE Bench
255X10X2

3 Board Bench
365X3X3 - Dedicating some work to my bench lockout. My sticking point is about 3/4 of the way up.

Standing BB OHP
155X8X2 - Putting these back in my routine. Can't hurt.

Skullcrushers
125X12, X10

Lateral DB Raises
30X10X2
Superset with;

Cable Tricep Pushdowns
140X22, X20

B1D3DL

Was putting around in the yard/garage and rearranging the equipment and had an impromptu deadlift session. Semi-hungover.

Nothing serious, played around with some grip and stance variations.

Sumo
120kgX5
170X3

215X1 conventional
170X3 Sumo

Felt like shit. Feeling Canada Day celebrations.

B1W1D2BP(1) - 12 Week Coan Bench Program Start

It's still working so why stop doing it? Going to see what I get out of another 12 week cycle of this program. Started with a 1RM of 420 onto the calculator.

Flat Bench
302.5X10
302.5X8
297X9

I forgot to change the calculator, it was at 425. Changed it for the last set. It should have been 300X10X2. Off to a nice start lol.

CGBP
265X10
265X9

This should have been 260X10X2. Oh well. I didn't do the incline because I didnt have the incline bench at the time. Will get at it next week.

B1W1D1SQ(1) - The road to Nationals begins

Pumped to resume training after the meet. Was going to start with bench for international chest day but plans got changed so I squatted with the meet equipment gear I still have in my garage from hosting the meet. This is block 1 of training for 2016 CPU Nationals in Regina in April.
I am loosely basing my squats on Smolov Jr percentages and rep scheme. I am going to squat X2 a week. 2nd squat day may have some accessory work like box squats or box jumps for explosiveness.

165kg (365lbs) for 4 sets of 7 reps. Making sure to hit depth and stay tight for all reps.

Meet Wrap up

Squats went
220kg (484) X1
230 (507)X1
235 (517)X1

I was a little conservative on the squats. I guess the deload really helped with speed and strength. I had a few comments about how light it looked and if I was "going to go heavy" haha. I'll take that as a compliment. I should have went 240 or 245 but nothing wrong with leaving a little on the platform I guess. Only going up from here.

Bench went
172.5 (380) X1 easy.
187.5 (414) X1. No Prob
195X1 (430) X0. Got stuck about halfway way just before lockout. I just hit 425 the week before so was kind of angry with this. The pauses were crazy long, it felt like the bar was on my chest for 5 seconds before I got the press command.

Deads
240X1
250X1
260X0. Lost grip in my left hand right at lockout. That almost never happens to me, but I guess after a long day of lifting it was done.

Overall I was happy with my 672.5 total and 404 wilks, but not satisfied.  Next local meet is in November. I will probably not compete again after that until Nationals in April in Regina. I am hoping for a top 3 finish and my goal is the bench press national record. 221kg, (484 lbs).  Only about 60 lbs to go on my bench press haha.

W15S+BP - deload week

I just couldn't help myself today. I wanted to hit a heavy squat and bench as a confidence builder going into the meet on Saturday. I'm still 6 days out so i think pk.

Squat
405X1
455X1
495X1
525X1 - Cut depth due to squatting solo and having to raise the safeties a bit. Right on or just shy of parallel. It's a PR though!

Bench
375X1 opener
405X1
425X1 paused. Went smooth too, I could have grinded out a 430 I think.

Now I will rest until the meet. I promise.

W14S(2)

Last squat day until meet

315X5
405X1
455X1
485X1 opener
515X1 projected second attempt - felt easy and fast. Will prob take a run at 525-520 on my third if everything is going well.

W14D3 - Light Deads and Bench

Tapering off deads
Just did 315X3X3

Went ahead and benched with some submaximal singles;
385X1
395X1X2
All paused. Honestly felt heavy and shitty today. I'll chalk that up to hitting a PR with 420 just two days ago. Am going to squat again probably Friday then hit last heavy bench day on Monday. Then deload week, probably just go through the motions with the bar and stay loose. I just cant stay out of the gym!

W14D2S(1)

Probably last heavyish squat until the meet.

405X2 - Pin squats. Just to try them out. They are hard!
455X1
485X1 (likely opener, 220kg)
505X1

Raised the safety to a point where I was about parallel on the hole, so that if I didn't get it I could stop there. Tried 525 but hit the safety with one side which threw me off. Pretty much rested it there and tried to come back up but no go. If I'm going to make that lift I would have to cut my squat a little higher. This is a good way to get comfortable with heavier weights on the bar.

405X8 which I believe to be a rep PR with 405. Gotta PR somehow!
Probably squat again later in the week but it will be lighter.

W14D1BP(1) - Last week before deload

Heavy Bench
315X2
365X1
405X1
420X1
405X1


CGBP
365X2X2

W13D4S(2)

Squat day 2 this week.

405X3
455X2
475X1
495X1
515X1
455X3
405X5

515 post injury PR. It was fast and easy, really happy with it.

W13D3BP(2)

Bench Day 2 this week.

Paused Bench
365X1
405X1
415X1 Paused PR
375X2
375X2

Seated DB Press
85X11
85X10

Skullcrushers
125X10X2

Lateral DB Raise
20X15X2

Tri Pressdown
140X25, X20

W13D2DL

Did back accessory stuff first;

All four exercises done as a circuit;

Underhand Lat Pulldown;
140X10X3

DB Shrugs;
85X15, X12, 12

DB Upright Row;
40X10X3

Face Pulls;
90X12X3

Deads;

315X3
405X2
545X1
575X0 - Just missed it at lockout
495X2

Last deadlift session until the meet. I think 585-600 is there after a deload and in a meet environment.

W13D1SQ(1)+BP(1)

Missed my Bench Day #2 last week, so I haven't benched since last Monday.

365X5
405X3
455X2
495X1
510X1 PR
405X5

510X1 is a post injury PR. Failed 515 last week so, this was a good confidence builder. Maybe take a run at 515-520 later in the week.

Bench Press

315X5
355X5
385X 1 paused
405X1 paused
365X3 paused

Close Grip
315X4, X3, X4

Good training session. I am going to hit 405X1 paused every week leading into the meet so I am positive I can hit it on my second attempt.

W12D3S(2)

Second squat day of the week. Kept it relatively conservative.

135X15
225X8
315X5
405X3
455X2
475X1
495X1
475X2
455X2
405X5
315X10

Will try and up it to 510-515 next week.

W12D2DL

Was going to take the day off after max effort squats and bench yesterday but fuck it.

Did my accessory work first as my training partner was benching;

Underhand Lat pulldown
140X10X3

DB Shrugs
85X12, X14, X12 Superset with;

Cable Upright Row
140X8, X8, X10

Face Pulls
80X12, X15

Deads;

315X5
405X3
455X2
495X1
565X1 PR

Glad I decided to go for it. Huge week confidence wise.

W12D1BP/SQ(1)

Doubled up today, met up with my buddy at his gym for a squat spot.

Squats
315X3
405X3
455X1
475X1
495X1
505X1
515X0
405X3
315X8

505 is a post injury PR. Went for 515 since I had a spotter. Sunk it too deep and couldnt get it back up without some help from Vince. Happy with the 505 though, still on track for my 10 lbs a week up to the meet. Going to get tough from here on out though.

Bench Press
315X5
365X2 paused
385X1 paused
405X1X3 paused

CGBP
325X3X2 paused

Incline DB
90X8
90X10

W11D3BP

Flat Paused Bench
385X2
385X2
385X2 All with full pauses

Seated DB PRess
85X10
85X12

Skullcrushers
145X10X2

Lateral DB Raise
20X15
20X10

Tricep Pushdown
70X15
70X10

W11D2S(1)+back

Decided to train squats today even though I deadlifted yesterday.

Squats
455X3X3

Underhand Lat Pulldown
120X12, X10, X12

Db Shrug
85X12, X15, X12

Upright Cable Row
140X10, X8, X12

FacePulls
80X12, X12, X15

Hang Knee Raise
X25, X20

W11D1B(1)+DL

Haven't deadlifted in a few weeks. I pretty much just rely on my squat bringing it up when I'm squatting X2 a week. Did it right after my heavy bench session, week 11 Coan bench program.

Flat Bench
415X1
420X1

Was supposed to be 415X2 but wasnt gonna happen, so decided to try and hit a tng PR with 420 and it went.

CGBP
365X2X2

Incline
340X2
340X1

Deads

315X3
405X1 no belt
455X1 +belt
555X1 belt
495X1 Sumo with straps no belt
405X4 Sumo with straps no belt

555 is a post injury gym PR. wasn't the prettiest, might have been a hitch, but I'll take and clean it up.

W10D4S(2)

Second squat day of the week. Feeling beat up and looking forward to a deload (in 4 weeks ha).

405X3
455X1
475X1
485X1
495X1
455X3
405X5

495 is a post injury PR. Felt good, not too bad of a struggle. 500+ is there for sure.

W10D3BP(2)

Bench Day #2 this week.

Paused Flat Bench
375X2X3

Seated DB Press
85X10X2

Close Grip Bench
315X2 paused
225X14
225X10

DB Lateral raise
20X10
20X15

Lying Cable Tri Extension
140X15X2

W10D2S(1)

Absolute garbage training session. Again, I knew it would be tough because of how tired I was but thought I could grind through like yesterday. Nope.

315X5
405X5
435X2
405X3

Thats it. Packed up and left after that, it just wasn't there. Back was tight and sore, left calf hurt for some reason and just felt weak. No motivation. I haven't slept enough the last two nights, and have been eating shitty too. Probably why. I haven't had a shitty squat session in 10 weeks thought, so I'll put it behind me and keep going. I will make up for it later in the week with my second squat session. Going to stay the course and go up 10lbs on my 1RM. Rest tomorrow then bench #2 on Thursday.

W10D1HB

A real grind today. First time in a while I felt forced to go to the gym and get through it.

Week 19 Coan bench program into the heavy doubles

Flat bench
400X2
400X2. Last rep barely counted, just got it high enough to get it into the pins

CGBP
350X2
350X2 easy

Incline BB
330X1 dont know what happened
330X3

DB Incline
100X8
100X11

Hanging knee raises
BWX30
BWX25

W9D4BP(2)

Did my second bench day right after my squats today to double up so I can take the weekend off.

315X5
335X3 psd.
365X2 psd.
385X1 psd.
405X1 psd.

Did the 405 with a nice long competition pause. It was a struggle but there was no downward motion, I think I would have got 3 whites.

Good session happy with the comp pause 405.

W9D3S(2)

Met up with a buddy at his gym for a session with a spotter for a change for some squats.

315X5
365X3
405X3
455X2
475X1
475X1
455X2
405X5
315X8

Restrained myself from going up another 10 lbs which I have already done this week.

Benched right after

W9D2S(1)

135X15
225X7
315X5
405X3
435X4
455X3
475X2
405X6

I think 475X2 ties a rep PR for me with 475. I honestly think I could have got another rep too, but just taking it easy and gaining that confidence back under the bar. First time using a spotter for squats again too since the injury. Definately gives you that extra confidence.
I hit 230.8lbs BW today...I think I better scale back the food intake.

W9D1HB

Flat Bench
385X3
385X3

CGBP
340X3
340X4

Incline
315X3
315X5

DB Incline
100X10
100X10

Hanging Knee Raise
BWX30
BWX25

W8D5DL

405X3
495X1
545X1
495X2
495X2 straps

Lat pulldown
140X10X2

DB Shrug
75X10X2

Upright Cable Row
140X10X2

Last three were a tri-set.

545 is 6lbs off meet PR of 551. I have done 585 in the gym - no idea where that came from. Wish I could hit that in a meet. Pretty sure I'll be able to hit 550-570 come June.

W8D5S(2)

Went ahead with a second squat day again this week. Excited about my back not bothering me and hitting some respectable numbers again.

135X12
225X6
315X5
405X5
435X3
455X2
455X2

Would have kept going to but ran out of time. 455X2 is a post injury PR. It felt really easy, I felt like I could have got it for 4-5. I'm starting to get to a weight that I really should have a spotter, so going to figure that out.

W8D3LB

My bench assist day has almost turned into a 2nd heavy bench day but I like it so fuck it.

Flat bench
265X10X2

Paused 2 board
365X2
375X3
385X2X2

Seated DB Press
85X10
85X10
85X9

Skullscrushers
125X10X2

Lateral cable rise
30X12
30X15 Supersetted with;

Tricep Pressdown
70X12X2

Hanging Knee raises (cause I do abs now)
X25
X20

Body weight 228lbs

W8D2S

135X12
225X6
315X5
405X5
425X3
455X1
465X1
425X3
405X5

465 is a post injury PR. As planned I have been upping my top singles by 10lbs every week since feeling good enough to squat heavyish again. It felt really fast and easy but I resisted the temptation to add more weight. Stopped on a positive, I will up 10 lbs again next week.
On another positive, my lower back was almost pain free during and after this squat session. The best it's felt in a long time. I just started doing abs yesterday lol to see if weak lower abs were the cause. Too soon to say thats the solution, but I'm going to keep doing them!

Hanging knee raises
BWX20, 25, 20.

W8D1HB

Finally into some heavy triples on this 12 week cycle.

Flat bench
375X3
375X4

CGBP
325X3
325X4

Incline Bench
305X3
305X4

DB Incline
100X12
100X11

Hanging knee raises
BWX25X2

Adding some ab work into my routine to see if it is the problem with my lower back pain. It could be from weak lower abs - admittedly I dont do ANY ab work. Going to do abs X3 a week.

W7D5S(2)

Decided to try a second squat day this week to try and get my squat moving more.

135X15
225X5
315X5
405X4
435X3
445X2
405X4 paused

Hitting post injury PR's weekly still but I"m still frustrated with my squat. I clearly can't squat X2 a week. My lower back was so sore i could barely walk out of the gym. I don't know if it's a mobility thing or what, but it's time to do something cause I can't keep this up. It sucks because I feel like my legs can handle way more that i'm doing.

W7D4DL

Barbell Bent Row
185X10X3

Underhand Lat Pulldown
160X8X3

BB Shrugs
185X10X2

Sumo Rack Pulls
510X2X2

Upright Cable Row
140X12, X15

W7D3LB

Not much point in calling this day "light bench" anymore lol.

Flat bench
255X10X2

Floor Press (2 sec pause)
315X4, X4, X5

Seated DB Press
75X12, X12, X8

Close Grip Bench (2 sec pause)
275X5, X6

Tri pressdown (on Lat pulldown with 35's and straight bar)
70X15, X10

W7D2S

After a warmup

405X5
425X3
455X1 post injury PR
405X4, X3, X3 2 sec paused squats
315X12 my cardio for the week


I definately have more than 455 in me right now it was fast and pretty easy. I'm just taking it slow and basically going up 10 lbs a week on my singles focusing on form and building back confidence.

W7D1HB

Week 7 heavy bench day.

Flat Bench
355X5X2. PR  Again, I looked at the numbers and doubt if Ill make the prescribed reps. The first set was actually fairly easy.

CGBP
315X5
315X7 CG PR

Incline
290X5X2

DB Incline
100X11
100X10

Love this program.... Next week finally into the triples starting with 375 on the flat bench.

W6D4DL

Decided to pull conventional after pulling sumo for 4 weeks to see where i'm at since injury.

135X10
225X5
315X3
405X3
455X1
495X1
535X1
555X0

535 conventional is a post injury gym PR. Conventional gym all time PR is 585. Conventional meet PR is 550. Getting close, I think I should be getting close to back to normal by the June meet.

Underhand Lay Pulldown
140X10X3

DB Shrugs
85X12, X10, X10 Superset with;

Upright Cable Row
140X8, X8, X12

W6D3LB

Flat Bench
255X10X2

Felt like hitting some heavy bench
385X2 paused
385X2 no pause
385X1 got out of groove. 385X2 paused is a PR.

Seated DB OHP
75X12, X12, X8. Have been using BB for OHP most of the time, switched to DB and really liked it. Feels like it hits my shoulders harder.

Skullcrushers
125X10, X12

Superset with DB Lateral Raise
25X8X2
Shoulders were on fire after this.

Finisher with Tri Pressdown on the lat pulldwon with 35's (70)
70X10X2

W6D2S

Skwaats

135X15
225X12
315X10
335X5 paused
405X3
425X3
445X1
365X4 paused

Good Mornings
115X8X3

Stand DB Curl
35X8X3

Hammer Curl
45X12X3

Concentration Curls
35X10X3

W6D1HB

Week 6 Ed Coan Bench Program. Halfway through the 12 week cycle. Hitting PR's weekly.

Flat Bench

340X5

340X7. I try to push the last set of every lift for AMRAP to hit a rep PR.

Close Grip Bench

300X5

300X6

Incline

280X5

280X6

Cable Cross

60X12X2

340X7 is a rep PR. Getting into some heavy weights finally. One more week at X5 then move into triples.

W5D4D

Havent deadlifted in 2 weeks so I thought I better get at it. My back just can't handle doing deads more than once every couple weeks. My form is probably shit.

Started with BB Bent rows cause I knew I wouldn't be able to do them after I deadlifted.

BB Bent Row
135X15
185X10
205X8X2

Sumo Deadlifts
no belt
225X8
315X5
405X2
add belt;
480X2

Underhand Lat Pulldown
120X12, 11, 10

Db Shrugs
85X12, 8, 8.

W5D3LB

Bench
245X10X2

Standing BB OHP
155X9
165X9, X8

Skullcrushers
125X12
145X8

DB Raise
30X8
30X10
30X8

Tri Pressdown (on Lat Pulldown with 2 35's)
70X10
70X12
70X12

Bench Finisher
Close Grip - 135X25
Regular Grip - 135X10 - Tri's were toast.

W5D2S

Squats are slowly coming back…the weight on my shoulders and chest are feeling much better. No weird pains today, everything felt right so thats a good indication. Should be able to start handling some real weight now.

135X10
225X12
315X8

330X3
380X3
405X3
405X3
425X1

The 425 went fast. Its just a matter of gaining some confidence again with heavier weights.  I stopped there on a good note - pushing too hard is what injured me in the first place.

W5D1HB

Took a week off lifting to go on vacation. It felt good to heal up some nagging pains and whatnot, especially my lower back.

Flat Bench
325X5 - felt easy
325X7 - went for AMRAP - rep PR with 325

CGBP
285X5
285X7 - again went for AMRAP

Incline Bench
265X5
265X7 - AMRAP again

Cable Cross (chest chiseling lol)
60X12X2

The time off definitely helped regain some strength. I guess it doesn't hurt to deload once in a while.

W4D3LB

Normally a rest day for me, but going on vacation tomorrow and won't be training for about 6 days.

Flat BB Bench
245X10X2

Standing BB OHP
155X8X2

Skullcrushers
145X10X2

DB Raise
25X10X2

DB Shrugs
100X8, X10

Lat Pulldown
140X8

Tri Pressdown
140X25

Getting heavy with then skulls, probably one of my favourite bench assists.

W4D2S

Back still sore from deads last week! I don't think I can handle this program, or deadlifting X2 a week. I don't know if it's my form or what but fuck it sucks doing anything.

Squats work sets

335X3
385X3
405X3

315X8 2 sec pause squats explosive.

There is definitely still pain in my chest when I squat - can't handle the load. I am scared to re-injure so I am taking it easy still - and feel like I might be for a long time yet. Last week was 405X2 - did 405X3 this week. As long as I keep making small gains Im happy I guess. I wish my squats would catch up to my bench.

W4D1HB

Week 4 Coan Bench program. Last week of 8 reps then finally into 5 and less reps for the rest of the cycle. I hate the 8-10 reps but it must really help build a base for the later heavy work in the program.

Flat BB Bench (called for 312, rounded up)
315X8
315X10
315X8
I was so jacked about the 315X10 I added an extra set with 315 - only got 8 lol. 315X8 was a rep PR never mind X10!

Close Grip Bench
275X8
275X7 (shouldn't have added the extra set I guess)

Incline BB Bench
255X8
255X6 - gassed

Incline DB Bench
85X9
85X9

PR's don't occur often those days, so I'm happy with that. If only my squat and dead could catch up.

W3D4DL

Started the Ed Coan deadlift program today. It's 10 weeks and will run concurrent with the 10 weeks I have left on the Coan bench program. I switched to sumo reads, so I had to lower my training max but it seems to be catching up already. Liking sumo better, much easier on my back.

Sumo Deads warmup;
135X10
225X10
315X5
405X2 belt

Work set
455X2 belt

Speed Deads@60%;
365X3X8

Underhand Lat Pulldown;
140X10X5

Stiff Leg Deadlift;
225X8X3

Way more volume than I'm used to. I could never get through that doing conventional deadlifts. Enjoyed it though and looking forward to a test after 10 weeks. I am taking one week off training in two weeks as I will be away on vacation, so this program will bring me right up to a deload week before the Portage Strength Classic June 20th.

W3D3LB

Flat Bench
245X10X2

2 Board Press
365X2X2 paused - Missing the lower rep, heavier lifts, so added these in. I did this last cycle as well.

Seated BB OHP
165X10X3

Skullcrushers
145X8X2

DB Raise
30X8X2

Tri Pressdown
140X25, X20

W3D2S

135X15
225X12
275X10
305X5
355X5
385X5
405X2
315X10
315X9

Only hit 385 for 3 last week, got 5 this week. Put 405 on the bar to see how it felt. Seemed ok so went for a double. First time with 400+ on bar since injury. Definitely felt it in the injury area but no worse for wear. Still being very cautious, working up slowly. Following a simple 5/3/1 template for squats with a pretty moderate training max. Doesn't bother me to hit higher reps (315 and under) so I'll keep with them. Grow the legs a little instead of focusing on strength all the time.

W3D1HB

Still sore from light bench day on saturday

135X20X2
225X8

Work sets;
Flat Bench
295X8X2

Close Grip
260X8, X9

Incline
245X8, X6

Cable Cross;
70X10X2

Incline Bench finisher
135X12.
Rubber arms couldn't even move after this. Skwaats tomorrow.

W2D3/4LB/DL

Fell a couple days behind so played catch up today with a double up workout

Started with Coan LIght Bench day;

Flat Bench;

245X10X2

Seated BB OHP;

155X9, X10, X12

Skullcrushers;

135X8, X12, X12

DB Raise;

30X10X2

Tri Pressdown;

140X25, X30

Speed Rack Pulls;

135X8

225x8

315X8

405X5

455X3 straps

475X3 straps

Had to add straps cause grip was shot by end of workout and a callous was ripping off. 475X3 I'm pretty sure is a PR.

W2D2S

Squats slowly coming back. Getting comfortable with a little more weight every week, but not rushing it.

135X12
135X15
225X12
275X10
315X10
365X7
385X3

By no means maxing out with the weight, squatting the weight is not the problem, I just want to make sure my chest can handle the load of the weight when I squat. I DO NOT want to re-injure it again so I am taking it slow.

W2D1HB

Feel well rested from two days off from the gym

After usual warmup;

Same weights and reps as last week

Flat bench - 285X10X2

CGBP - 250X10X2

Incline - 235X10, 235X8. Last week only got 6 reps on the last set with the same weight. The same thing happened with the last time I ran this program, my incline lagged behind for the first 3-4 weeks then caught up.

Finished off with some Cable Crossovers - 60X15X2

All this high rep stuff makes me winded. Can't wait until 5 reps and under haha. Next week it moves into 8 reps with the same lifts.

W1D4LB

Still sore from heavy bench on Tuesday.

Coan Flat BB Bench

135X20X2
245X10X2

DB Raise -
25X12X3

Skullcrushers -
115X12, X10, X10

Paused Floor Press -
315X2
315X3

Cable Tri Pressdown -
140X35

DB Curl -
30X15X3

Rest all weekend and heavy bench Monday

W1D3D

Legs sore from squats yesterday but wanted to lift so I did. Glad to be back training semi-heavy again.  Went ahead with some sumo rack pulls today with some other back work.

Rack pull, bar at mid shin

135X8
225X8
315X5
405X2
455X1 add belt
495X1
545X0
515X1
315X5 speed pulls

Lat Pulldown

140X12, X10, X10, X10

DB Shrug -
75X12X4

Still liking the sumo, like the feeling of the movement. Still just playing around with it, will probably start a 10 week training cycle with them the week after next.

W1D2S

Squats getting a little more comfortable now but still being pretty careful with them.

135X12
225X10
275X8
315X8
345X6
315X8

The 345X6 was probably pushing it a little. My conditioning is brutal after not squatting heavy for quite a while. Squatting the weight is not the problem, its carrying the weight on my shoulders, and I felt it after the 345 set. Going to deadlift tomorrow if I'm not too sore from today.

W1D1HB

Back at almost full strength after rib dislocation injury. My bench feels almost 100%. I have not squatted over 275 since, and I am going to give Sumo Deadlfting a solid run to see where it takes me. I think my 1RM Sumo is probably around 535 or so, but I haven't tested it.

Started a new 12 week Ed Coan bench program cycle today. I set my 1RM at 400lbs.

Flat BB Bench - 285X10X2
CGBP - 250X10X2
Incline Bench - 235X10, 235X6.

Last time I ran this program I added 30 lbs to my paused1RM, 385 to 415. It's got my new 1RM at 445 after this 12 week cycle!

Going to squat tomorrow. Not following any program, just getting a feel for it again and seeing what I can handle.