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.