Week 6 Heavy Bench - Last training session until Provincials

Just a quick session with some heavy weight - not really a training workout.

135X20
135X20
225X12
315X3 paused

365X1 paused (planned opener, 165kg)
375X1 paused
395X1 paused


Will probably shoot for around 177.5-180kg (390-396) on my second attempt then probably anywhere from 182.5-190kg on my last attempt depending on how I'm feeling.

Not a great training week for my last week before a week off then Provincials. Going to take the the week to rest, stretch, eat, sleep and mentally prepare.

Week 6 Squats

135X12
225X10
315X8
405X5
455X1
495X1
535X1 (5lb PR)
550X0

Dumped the 550. Started coming back up then got stapled. Should have been happy with the 5 lb PR and left it that. Oh well.

Last squats until Provincials, last heavy bench tomorrow.

Week 6 Light Bench/Shoulders

Changed up my heavy and light bench day this week so I do my heavy bench as my last workout before provincials.

BB Bench;
135X20
135X20
275X10
275X10

Floor Press;
325X2 paused
325X3 paused

Skullcrushers;
135X8
135X10

DB Lateral raise;
30X10
30X8

Cable Tricep Pressdown;
140X50 rest pause

Lat week of training before provincials.

Week 5 Deads

I know I just hit a Deadlift PR about 2 weeks ago, but I wanted to gauge my strength to plan my attempts for Provincials.

135X10
225X6
315X3
405X2
495X1
560X0
495X1

DB Shrugs 75X15X3

That fail at 560 pissed me off bad. I got stuck just above my knees. WTF. Don't know what went wrong but whatever. I have to get it out of my head and just keep going. This will be the last time I train deadlift before Provincials. Hopefully the 2 weeks off with a reload week will bring back some strength.

Taper week starts Monday, I am just going to stick to the basic lifts with no assistance work next week.

Week 5 Light Bench/Shoulders

Flat bench;
135X20X2
245X10X2

Standing BB OHP;
155X8X3

Floor Press:
335X2X2 paused

Skullcrushers;
125X12X2

DB Lateral raise;
25X8X2

Cable Tri Pressdown;
140X50 rest pause

Everything is coming together for provincials. I am going to pull this weekend and that will most likely be my last deadlift until provincials. Then last week of training next week.

Week 5 Squats

135X12
225X10
315X8
405X5
455X1
495X1
495X1
405X5 2 sec pauses


I have been making a point of stretching every day. I was experiencing a lot of back pain/tightness from squatting lately. I chalked it up to the "butt wink" from tight hamstrings. It seems it has helped a lot. Today's squats and post squats was the most pain free in a long time.
I worked up to me planned opener of 495 (225 kg) for a couple singles. They were smooth and fairly easy, I feel will be a good opener. I was going to go  up to a heavy single for a PR but I didn't have a spotter to help today so didn't chance it. I don't worry about the weight, but there has been times I've gone over on to my toes. I plan to take a run at 545 (247.5 kg) for my third attempt at provincials if everything goes well.

Rest day tomorrow then light bench Thursday.

Week 5 Heavy Bench

135X20X2
225X8 with pauses
315X3 paused
365X2 paused
405X1 paused (PR)
415X1 paused (PR)

2 Board press - 375X3, X2 paused
CGBP - 325X3, X3 paused

Bench feeling strong, happy with the paused 415. That's a 30 lb paused PR on my bench. Hope to hang on to that strength for a few weeks. I will continue with heavy paused triples and doubles right up to Provincials along with light bench day for some assistance work. Heavy squats tomorrow.

Week 4 Light Bench/Shoulders

Since I am done the Ed Coan program and happy with the results, my goal over the next 3 weeks of training is to maintain strength and work on lockout and pauses.

Flat Bench - 135X20, 135X20
225X10

BB Floor Press - 315X3, X5, X5 all paused

Chins - BWX8X3

Standing DB Shoulder Press - 65X12X3

Skullcrushers - 135X8X3

Tricep Pressdown - 140X50 rest pause

Might Deadlift tomorrow or Saturday if I'm feeling ok.

Week 4 Squats

Took 7 days off squatting to rest my back and groin. It helped a little but still feeling it. The smolov Jr is too much even spread out to only X2 a week for me. My squats are the only lift I'm not happy with at the moment. I hope to smooth them over in the next couple weeks.

135X12
225X10
315X8
405X5
455X3
455X3
475X2 (rep PR)
475X1
405X5
405X5

Week 4 Heavy Bench

I skipped my second squat workout at the end of last week. The volume was getting to be a bit much and didn't feel recovered. Experiencing some annoying pain in my lower back, so I thought I would let it heal.
On the bright side, this has been the week I have been looking forward to for 12 weeks! Week 12 of the Ed Coan Bench program.

135X15, X20
225X8
315X2
365X1
Took it easy on warm to conserve energy for…...

405X1!!! And yes I have video to prove. It wasn't paused, but I feel I will able to come meet time. I probably could have grinded out 410-415 I think. This program works! 20 lbs on my bench 1RM in 12 weeks is pretty good for an intermediate lifter. Some guys struggle to put that on their bench in a year or more.

Finished up with some paused board presses - 365X3, X2, X2, X3. When I fail a bench its always about 2" off my chest, so I'm hoping the board presses help with that.

Since the program is over and I have only 3 training weeks left until provincials, I am going to try and maintain strength until then with heavy paused triples, doubles and board presses. Then I will reset my 1RM and do the Coan bench all over again. At this point, I will be happy if I put 10 lbs on my 1RM after another 12 weeks.
Skwats late today!

Week 3 Light Bench/Shoulders

Flat Bench - 245X10X2
Standing OHP - 155X10, X8, X8
Skullcrushers - 135X10, X9, X10
Db Raise - 25X10X2
Tricep Pressdown - 140X50 rest pause

My tri's and shoulders were on fire after this!! Ran through it pretty quick too.

Still feeling squats from Tuesday, so Ill probably wait until sat or sun to squat again.

Week 3 Squats #1

After a warmup;

6 sets of 6 with 385.

Felt way better than squats last week. Something was definitely off last week. Its a wonder I was able to pull a PR. I struggled with some lower back tightness/pain but got through it. Probably from deadlifting on Sunday. Much needed rest tomorrow then light bench Thursday.

Week 3 Heavy Bench

Been looking forward to this week….390 for a double. This is week 11 of the Ed Coan bench program. 390 is 5 pounds more than my previous 1RM.

Flat Bench
135X20X2
225X10
315X5
365X1 paused
390X2
390X1. Got stuck halfway back up on the second rep.

CGBP
345X2X2

Incline
315X2X2

I wanted to go for a 1RM really bad but after failing the second rep on the second set I figured I was done, so I will wait til next week which is the last week of the program. It calls for 423!!! Not sure about that, but I will be happy with anything over 400. I have to factor in the pause, that will take some off too. Skwats tomorrow.

Week 2 Deads

Haven't deadlifted in 3 weeks. Have been just focusing on Bench and the smolov squats hoping my deadlifts would go up with the squat.

135X10, 225X8. 315X5
405X3, 455X2, 495X1
545X1, 585X1.

The 585 is a 24lb PR. It was ugly with a little hitch and probably red lights in a meet, but I was happy with it and plan to smooth it over before Feb 21.
This is the second PR I have hit with deadlifts after not deadlifting for a while. I'm happy with it because I have been neglecting them. Cant argue with that. My last meet I hit 250kg. Hopefully I can keep this strength and hit at least 265kg come contest time.

Week 10 heavy bench tomorrow. Calls for a double with 395!

Week 2 Squats #2

Was really hard to get motivated to do this one…. Just wasn't feeling it.

After a warmup;

455X3, X2, X3, X2, X2 then 405X5

Was supposed to be 405 X3X10!  I struggled with 405X3 for some reason. I've done it before (not 10 sets) so that pissed me off. The strength just wasn't there. It happens I guess. I haven't had a poor workout in a while so, I'll let it go and keep moving forward. Going to deadlift Sunday.

Week 2 Light Bench/Shoulders

Flat bench - 245X10X2
Standing OHP - 155X8X3
Incline Skullcrushers - 115X12, X10
DB Raise - 25X8X2
DB Curl 35X15X3
Tri Pressdown finisher - 140X50 rest pause

Week 2 Squats #1

Pretty straightforward workout but brutal at the same time

After warmup;

8 sets of 4 with 425

Got through it in about an hour and ten minutes. Not excited about 10X3 on Friday….

Rest day tomorrow.

Week 2 Heavy Bench

Warmup - 135X20X2, 225X10, 315X6

Work sets;
Flat Bench - 380X2X2
CGBP - 335X2X2
Incline - 315X2X2

Chins - bwX8, X7X7
DB Shrugs - 75X15X3

Never doubled 380 before. I feel strong, my only concern is that I haven't been pausing my bench. I will work them in the last  4 weeks.

Week 1 Squats #2

Pretty straightforward session. Look simple, trust me it was not.

After a warmup;

405X5 for 7 sets.

I made every rep. Took a fair amount of rest between sets and still only took about an hour.

Was getting tired by the end but made it ok. Next week is 8 sets and 10 sets. Gross. Going to deadlift on the weekend sometime, probably Sunday.

Week 1 Light Bench

Struggling with a cold or some shit, I have felt better. Not bad enough to train though.

135X20X2 for a warmup
235X10, X12

Standing OHP - 155X8X3
Skullcrushers - 125X10X3
DB raise 25X10, X12
Tri Pressdown - 140X20, X23

Week 1 Squats

Warmed up with 135X15, 225X10, 315X6.

Then did 6 sets of 6 with 370. I didn't find it too bad. This is the "lightest" day though. 370 didn't feel too heavy to start with, but it was getting heavy on the last couple sets. Started pushing 1 hour which is okay but I can see the 8 set and 10 set days being longer than Im used to.
Rest day tomorrow then light bench and shoulders on Thursday.

Week 1 Heavy Bench

I changed my routine so much for Provincials Prep that I can't call it 5/3/1 anymore. This is a 6 week training prep for the MPA provincials on Feb 21st in Winnipeg at the Brickhouse Gym. I am doing the Ed Coan bench program which is 12 weeks long and I am 9 weeks into already (and loving it). I am going to repeat the last 2 weeks at the end to coincide with the other lifts. I am running a Smolov Jr. Squat program - it's supposed to be Squat X4 a week in three weeks - I am going to stretch that out to squat X2 a week over 6 weeks. And lastly, still running 5/3/1 for Deadlifts. So, that's X5 training days a week. Going to be tough but am going to try and stick it out.

First day Heavy Bench; (work sets after a warmup)
Flat Bench - 365X3X2 (rep pr for me with 365 - I've never done more than 1 rep with 365)
CGBP - 325X3X2 paused. CG work is getting really easy for me.
Incline - 300X3X2. Still struggle with the incline but got the reps.

Added in some back work;

Lat Pulldown - 140X12X2
DB Shrugs - 60X15X3

Getting pumped to test my 1RM on bench. Next week has me doubling 390, which is more than my record 1RM (385)! Getting close to the elusive 400……..

Heavy squat tomorrow with 6X6@370 - not a huge weight but fak'n volume….