Luke 8-31-11 Bench Ed Coan wk 11

I decided I'm done with the Ed Coan routine. I am not going to do the last week because I hit a max today and I don't care about maxing my CGBP and incline bench.

Bench

45 x 12

95 x 8

135 x 5

175 x 1

205 x 1

235 x 1 (with slight spot) @10+ PR? ok so for this I told the spotter not to touch it unless I failed. The bar stopped moving pretty much a few inches off my chest and he tapped the bar with 1 finger. I then finished the lift with uneven extension. I want to hit this or 240 for real next time I max (probably won't happen). I think I could have got the lift myself with a better liftoff and better form.

Close Grip Bench

205 x 2 @ 10 PR of 10 lbs. Decided not to do another set to not aggravate shoulder.

Incline Bench

185 x 2 @ 9+

190 x 2 @ 10- PR

Well I definitely improved my bench somewhat from the end of the school year. Although I did not hit a new max I hit my old max for 2 which is great. I made sure to eat a lot and I gained a couple of pounds. PR's from program: 205 x 5, 215 x 3, 225 x 2. My goal now is 250 by end of school year. Goals: 450/250/500 RAW @ 165 for a 1200 lb total.

Pendlay Rows pendly penders

135 x 6

165 x 6

175 x 6

185 x 6 very difficult to touch chest at this weight

Shrugs

405 x 5

455 x 5

485 x 5 hard, shitty ROM

Incline Skull Crushers

80 x 10 x 2 felt bad on elbows

Overhead Dumbbell Triceps Extension

55 x 10

60 x 10 felt bad on left shoulder

Flat bench Close Grip Skull Crushers

80 x 10 x 2 felt good

Kneeling Cable Abs

150 x 12 x 3 went slow to hit abs harder

Triceps Pushdown

150 x 12 x 2