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

12-22-10 Bench: Mission Accomplished

Bench

205 x 1 @ 8

225 x 1 @ 9 PR

235 x spot

The weights felt super easy today. Everything felt about 20 pounds lighter off the chest. Maybe this was because the bar only weighed 25 pounds I though... so I weighed it and it weighed 45 pounds! I felt like I could have gotten a second rep at 225. It was so easy that I didn't rest enough for 235 which I almost had and maybe could have grinded out if I had been focusing more. Anyway 225 was a long term goal that I finally hit. This also brings my total to 1004 lbs. 1000 pound club! I think the weight felt so easy because of the bench I was on at PHS. It was super squishy so I could sink into and get a great arch without my back slipping. Hopefully I can reproduce this at Wooden.

Incline Bench

145 x 5 @ 7

155 x 5 @ 8.5

165 x 5 @ 9 PR

165 x 5 @ 10

Triceps Pushdowns

Ran out of time. I was working out at Pasadena High School's weight room with the football team and had to leave when they left.

Weigh In: 156 pounds with wet shoes and clothes so about 153-154

11-2-10 Bench and progression

Bench with meet commands

185 x 1 @ 8

205 x 1 @ 9

220 x fail a few inches off chest

Pull Ups

BW x 12 x 3

Before Powerlifting- Oct 2009

Squat: 205 Bench: 200 Deadlift: 220 Total: 625

First Max Week of Powerlifting- Nov 2009

Squat: 215 Bench: 205 Deadlift: 300 Total: 720

First Meet- February 2010

Squat: 287 Bench: 209 Deadlift: 353 Total: 849

Maxes last year- June 2010

Squat: 345 Bench: 215 Deadlift: 400 Total: 960

Currently

Squat: 356 Bench: 215 Deadlift: 414 Total: 985

Improvement

151 lbs 74% 15 lbs, 8% 194 lbs, 88% 345 lbs 58%

Goals by next meet

Squat: 375 Bench: 225 Deadlift: 425 Total: 1000+

1.18.10--Heavy Bench

Bench Press
warmups
95x5
135x3
145x2
155x1 (opener)
165x1
Both the 155 and 165 were really easy to get up, but I want my opener to be 155 because I want to just give it the business and get something I have 100% confidence about.

3 Board Press
185x3x4

Incline DB Press
40s (each arm) x6x4
I tried 50s but it was too heavy

Meet Goals
Bench
155 opener
170-175 2nd attempt
180-185 3rd attempt

Squat
185 opener
215 2nd attempt
225-235 3rd attempt

Deadlift
250 opener
280 2nd attempt
300 3rd attempt (May be more... depends on how I lift the next two Saturdays)

Total: 705-720

12-8-09 Squat

Back Squat

215x5

belted

235x3

245x3

255x3 PR new max

I wanted to go for a single at 275 because I was feeling strong, but Ben discouraged me

Purple Band Resisted Box Squat

135x3

155x4

165x4

175x4

numerous criticisms on these about going down too fast at the very end

UPDATE! I hit new maxes in all my lifts the past 3 workouts so I will update my total. Also since my squat is going up faster than I anticipated I will update my goals.

Lift: Current Max (Goal)

Bench: 210 (225) 2 plates, 1.5 x body weight

Squat: 255 (300) 2 x body weight

Deadlift: 330 (375) 2.5 x body weight

Total: 795 (900) 6 x body weight

So close to 800...

11.8.09--Max Deadlift

Sporting my black and turquoise high socks, I was in the fucking zone!

DEADLIFT:
warmup
95x5
135x3
185x2
205x1
225x1 (PR)
251x1 (PR)
265x1 (PR)
280x1 (PR)
300-f (couldn't get it off the floor. Now that I have a better idea of my capabilities, I won't start my work-sets so low)

Lunges:
45x8 each leg
95--failed (on 3rd lunge on my right leg, a combo of my exhaustion from deadlift and shitty balance)
65x8 each leg

Abs:
decline crunches

Totals for MAX WEEK:
Bench-160
Squat-0 (doesn't count until I can hit depth, but I think I can do 185)
Deadlift-280
TOTAL:440 (625 including my potential squat)

from this I can set some goals that I believe are attainable by the end of the school year:
Bench-185
Squat-225 with depth
Deadlift-375
TOTAL:785

11-8 MAX DEADLIFT

Deadlift

95x5

135x3

135x2 sumo

185x1

185x1 sumo and the rest I did from this point on were sump

205x1

235x1 PR

265xfail I couldn't start the bar moving, I started using the belt at this point

251xfail couldn't get it moving

221x1 easy

236x1 slow PR

251x1 slow PR

265x1 easier to start PR

280x1 PR

300x1 PR!

I felt really good about hitting 300. I was having a lot of trouble starting the bar moving, but once I got it off the ground it felt easy. 300 was the first weight that actually felt heavy once I got it moving. I was tired from doing so many attempts, but I think I could max higher if I started lifting the way I finished.

Lunges

95x8 each leg

115x8 each leg x 2 sets

Abs

stuff that hurt to do on the GHR rack with weight situps with weight on a decline bench, 4 sets

This brings my totals to

Lift: Max this week (Max All Time) *goal*

Bench: 205 (215) *225*

Squat: 205 not deep enough (215 with possible depth) *275*

Deadlift: 300 (300) *375*

Total: 710 (730) *875*