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!
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