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.