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.