B1W10D1SJBP

Nice to have almost 3 days off. Tired from not much sleep last night but body felt refreshed.
Week 2 of this Smolov Jr bench propgram

6 sets of 6 with 310. Made all reps real easy. Even paused last rep of every set.

Feel like I'm missing tricep work with this program.

Did these circuit-style;

Lying Tricep cable extension
140X15X2

DB Lateral Raise
30X12X2

CGBP
275X5 all reps with a 2 count pause

That's better.  Rest day tomorrow. My back is feeling much better. Resisted the urge to squat. Going to rest it another week then go from there. Even if I start squatting again, I will not be competing in the full power meet Sep 26th. Kinda nice to just focus on the bench and see where  I can take it.

B1W9D4SJBP

Day 4 bench this week. My first time benching 4 times in a week ever. Not feeling too bad. IT was a bit of a grind but not horrible.

10 sets of 4 with 360.

I did lots of light face pulls, lat pulldowns and db raises between sets to balance things out and pump blood into the shoulders.

Finished with superset of light cable crossovers and tricep pushdowns to get some blood into the chest and tri's as well.

Rest tomorrow and week 3 starts Monday

B1W9D3SJBP

Day 3 this week

8 sets of 4 @340.

Made all all the reps. Did 5 sets of face pulls between and finished with a very light shoulder complex with some rotator cuff stuff and light DB raises to keep shoulders healthy.

10 sets of 3 with 360 tomorrow

B1W9D2SJBP - Start of Smolov Jr. Bench Program

I decided to go for it. I have four training weeks left until my bench only meet, due to my back issues. I decided that I may as well try a 2 week Smolov Jr for bench while I can't squat or deadlift. I've always wanted to run one, but wasn't willing to stop doing the other lifts. So here we go.
I have 5 weeks total until the meet,so it runs for 3 weeks, so I will run the program, taper for a week then deload, then it will be meet time. I set my 1RM as 425 into the calculator. From what I've read, most guys that do this program right get 15-30 lbs on their bench in 3 weeks. We will see.

you bench X4/week. I already benched heavy earlier in the week, so I called this day 2 of week for the program.

320X5 for 6 sets. Was supposed to be 7 sets but got cut short by a call to come home from the boy. That's ok. Made all the reps, no problem. This is going to blow up my front delts. I will be doing lots of stretching and pre-hab during this program to keep my shoulders healthy. I will also do light shoulder stuff and some light lat work to keep everything balanced.

340 for 8 sets of 4 on Friday muahahahahah.

B1W9D1BP(1)

Week 9 Coan Bench

Flat
405X2X2

CG
355X3X2

Incline
330X3X2

DB Incline
100X10
100X8

Supposed to be 405X3 no dice. Still a PR though

B1W8D4BP(2)

Bench Day 2 this week. Jacked on my bench days right now. Strong, making progress almost every training day. I wish my other lifts would do the same. It's looking more and more like a bench only meet for the 17 wing meet Sep 26th. Back is not getting much better.

2 board paused
385X3
395X3
400X3
405X3

Skullcrushers
140X10, X10, X8

Supersetted with;
DB Lateral raises
30X12, X12, X10

Tri Pushdown
140X25, X17

B1W8D3(back)

LowerbBack is not good. If not fully healed up by next Tuesday, I am going to stop squatting and deadlifting for a while and let the fucker heal up. I will compete in the bench only if I have to. Bench is still good to go.

All done circuit style;

Chins
X10
X6
X6

Lat Pulldown
140X8
140X7
140X8

Chest Supp Row DB
60X8X3

BB Shrug
225X8X3

DB Shrug
85X12X3

B1W8D2SQ(1)

Back still bothering me but it doesn't hurt to squat. I'm hoping this isn't making it any worse.

Really focusing on some new cues now. I have never used elbow drive in a squat before. I wish I knew this years ago! My own fault I guess. Right when the squat gets tough about midway up, you can engage your elbows to push up the bar and it really does take weight off and make the top half of the squat a lot easier. I have brought my hands in quite a bit in order for this to be effective, which can be tough on the wrists.
Under the bar, tight back.
Walk out.
Breath. Tight core. Squat. Drive.

405X4
475X3 for 4 sets. I am pretty sure I have never tripled 475 nevermind for 4 sets!

B1W8D1BP(1)

Week 8 of my third cycle of the Ed Coan bench program. Finally into some heavy triples. Took 3 days off training hoping my back will heal up. Not so sure.

Flat Bench
390X3X2

Close Grip BP
345X3 paused
345X4 paused

Incline
320X3X2

DB Incline
100X12
100X10
100X10

390X3 is a PR. Back into PR territory.

B1W7D4BP(2)

Bench Day 2 this week. Bench feeling great, can't wait to test.

BB Bench
275X8X2

3 Board Press
415X2X3

Seated DB Shoulder Press
75X10X2

CGBP paused
325X5
325X4
315X3 all  comp paused

Db Laterals
30X10
30X12

Tricep Pushdown
140X25X2

Back still sore not feeling too good about this. Will wait until Tuesday to see if it gets better, if not Doctor it is.

B1W7D3 - back

I have hurt something in my back and it doesn't feel good. Going to stay away from anything that compresses my lower back for a bit to see if it heals up.

Chins
BWX8X2

Close grip Lat Pulldown
140X8
140X6
90X15

BB Shrug
185X10X3

Upright Cable Row
140X10X3

BB Curl?
95X8X3

B1W7D2SQ(1)

I sort of deloaded my squats over the last week. Meaning I went from 2 squat sessions a week to just one early in the week last week. There is something bothering me in my low back and it doesn't seem to be going away. Wierd thing is that it doesn't hurt to squat but it bothers me otherwise. Going to keep a close eye on it. I wanted to hit a heavyish single to see how it felt because it's been a while.

135X15

225X8

315X5

405X3

435X3

455X1

475X1

500X1

455X2

455X5!!

I feel I could have gone 1-2 more reps on that last squat set. I think 455X5 is a PR. The top single felt good too. I cut depth a bit with the safetied set higher than usual so I didn't get folded in half if I got stapled. That's one problem with squatting alone.

B1W7D1BP(1)

Took a few days off to go camping. Only a day behind so not bad.
Week 7 of this cycle of the Coan bench program. Things are getting tough now. I have been drinking beer and rum for two days, surviving off hot dogs/hamburgers/salami sandwiches and shitty sleep.

Flat bench
375X4X2
375X2

Close Grip
330X5X2

Incline
305X4X2

DB Incline
85X10X2

The flat bench felt like shit. I know I have 375X5 in me. I will hit the #'s next week with proper sleep and nutrition. On the other hand, the CG felt great. I love close grip bench.
Supposed to Squat tomorrow, we'll see how my back feels. It has been really tender.

B1W6D4BP(2)

Bench day 2 this week.

3 Board Press paused
385X3
405X3
405X3
405X3

Skullcrushers
145X8
145X8

DB Lateral Raise
30X10
30X10

Tricep pushdown
140X25
140X18

Was going to do Standing BB OHO but ran out of time. Next week.

B1W6D3SQ(1)

Wasn't sure about squatting today after deads yesterday. I was right. They were hard, lower back was done, son.

They went like this;

315X5
365X6
390X6
390X6
390X6
390X6

=Death.

B1W6D2DL

First time deadlifting in a long time. Thought I may as well go for a PR and see where it's at.

Went something like this in Kg's;

175X5
225X2
255X1 (561)
Tried 275X1 no dice.

B1W6D1BP(1)

Had to take 6 days off training as I went to Alberta for a wedding. Resumed training 20 minutes after returning home today with week 6 of the Ed Coan bench program and week 6 of this 12 week training block.

Flat Bench
365X5X4

Close Grip
315X5X4

Not able to do the incline work as I didn't have the incline bench. Hope to resume training in my regular gyn tomorrow with some skwaats.