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.