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.