
8/9
box squats 315# x 5 x 3; lunges (BW+50#) x 10 x 3; ab work
8/13
my bench has sucked lately
135# x 5; 205# x 2; 250# x 3; 245# x 3 (got help on the last one)...weak
with long pause: 205# x 5; 205# x 3 x 2
incline bench 145# x 10; 135# x 8; 115# x 8
face pulls 150# x 10; 180# x 10 x 2
dips BWx10 x 3
30 minutes cardio
decided I am going to compete on December 10 in Edison, APA. Definitely need to get my bench working. WIll set up routine for the next few months.

8/15
Coan/Philipi Week #1
sumo 135# x 5; 225# x 3; 315# x 2; 360# x 1 x 2
speed pulls 290# x 3 x 8
assistance work circuit:
BOR 135# x 8 x 3
hip abduction stackx12x3
rev grip pulldowns 150# x 10; 180# x 10 x 2
preacher curls
30 minutes cardio
BW = 188

8/16 30 min caqrdio
8/18
Squats: 135# x 5; 225# x 5; 315# x 2; 385# x 5 x 2
Unrack and hold: 405#; 435#; 465#; 495#
GMs 135# x 10 x 3
Leg raises BW x 10 x 3
30 minutes cardio

Good stuff. How u feeling? any meets planned?

Thanks Tim. I'm shooting for Dec 10 APA. I just started a few Ed Coan routines so we'll see if they help. I'm hoping to come down and train bench or squat with you guys one of these weeks.
8/21/11
Coan Bench routine, week 1
195# x 10 x 2 easy
incline: 150# x 10 easy; 160# x 8 should have been easier (I'm horrible at incline which may be why my bench sucks so badly)
BW dips x 10 x 3
Overhead rope triceps ?? x 10 x 3
30 minutes cardio

coan/philippi week 2
sumo: 135# x 5; 225# x 3; 315# x 1; 385# x 1 x 3
speed sumo pulls: 315# x 3 x 8 sets
circuit:
BOR 145# x 8 x 3
SLDL 195# x 8 x 3
rev grip pulldowns 130# x 8; 150# x 8 x 2
hammer curls 25#s x 10 x 3
20 minutes cardio.
bw = 187

8/27
coan bench week #2
135# x 5; 195# x 10 x 2 easy
incline
160# x 10
160# x 7 ugh, outta gas
circuit 3 sets of 10 each:
face pulls
dips BWx10
overhead rope triceps
30 minutes cardio
stay safe everyone in Irene's path. It's just starting to stir up here.

8/29
30 min cardio
coan/philipi week 3
sumo 135# x 5; 225# x 3; 315# x 1; 365# x 1; 420# x 1 x 2 (whoops was supposed to do 410)
speed sumo 335# x 3 x 6 (not very speedy, my hips are shot!!!!!)
circuit:
BOR 155# x 8 x 2; 135# x 8
rev grip pulldowns 160# x 8; 170# x 8 x 2
hip abduct stackx20x3
preacher curls 3 set

8/31
1/2 hour cardio
hammertime curls 25# x 15; x 12 x 2

9/2
Box squats 345# x 5 x 2
Unrack and hold 495# x 1; 525# x 1; 545# x 2
Standing cable abs 120# x 10; 130# x 10 x 2
Calf silliness
35 minutes cardio

coan bench week #3
bench 135# x 5; 165# x 3; 205# x 8 x 2 very easy
incline bench 165# x 8 x 2 also easy, which means my incline is getting stronger
flyes 20#s x 15 x 2; 20#s x 10
rope triceps 3 sets of 10
40 minutes cardio
felt good and easy

9/7/11
deadlift deload day
sldl 95#x10; sumo sldl 95# x 10, 165# x 10, 205# x 5 x 3
shrugs 205# x 12 x 3
BOR 95# x 15 x 3
dumbell curls 30#s x 8 x 3
1/2 hour cardio
9/8 1/2 hour cardio

9/9
squats: 135# x 5; 225# x 3; 315# x 2; 365# x 1; 395# x 1; 415# x 5 (first was a little wobbly but the rest felt easy. PR); 415# x 2 x 2
straightleg GMs: 185# x 3
Russian twists: 4 sets of 10. Holy crap these are hard.
standing cable abs: 90# x 15 x 3
25 minutes light cardio

9/11
Owwwwwww. Bicep tendonitis. Couldn't make it through the whole workout today, but I did ok considering.
Coan Bench Week #4
135# x 5; 135# x 3; 185# x 3; 215# x 8; 215# x 7 (lame)
Incline: 175# x 8 (PR); 175# x 5(ugh, arms hurt too much)
30 minutes cardio

9/14 50 min cardio
9/15
coan/philipi week #4
sumo dl 430# x 1 x 2; 360# x 3 x 5 (speed)
power shrugs 315# x 5 x 2
circuit:
BOR 135# x 8
rev grip pulldowns ?? x8 x 3
preacher culrlz ??x8x3
30 min cardio

Sept 18
Coan Bench week #5
bench 225# x 6 x 2 (very easy, was only supposed to be 5 reps)
incline 185# x 5 x 2 (also very easy. i must be getting stronger or something. pr)
circuit:
flyes: 25#s x 12 x 2; 20# x 12
face pulls: ?? x 10 x 3
tricep rope pressdowns #?? x 10 x 3
30 minutes cardio

Training looks good. How do you like Coan so far? I see your doing Edison. I was going to, but im doing Iron Sport on Nov 5th instead. Where do you train at?
I feel you on the getting old thing. Im 40, and feel every year of it lol. I train with Tone, and our whole crew is up in age, so we lick each others wounds every week.

I've probably met you before then Brian. The Iron Sport meet is fun. It's the first one I did about five years ago. I did Coan/Philippi once before when I switched to sumo years ago and it helped me a lot. It's not designed for it, but for whatever reason the progression got my body used to sumo and my sumo lift went up about 2030 lbs. This time I'm hoping to get close to 500. And the bench felt pretty good last time too. I never have done much incline press and I'm starting to think it's why my bench sucks. Hopefully I will get close to 300 this rotation. As you know Coan swears by shoulder work.
9/19: 30 minutes cardio
9/20: 30 minutes cardio

9/22
coan/philipi week 5
Sumo 135# x5; 225# x 3; 315# x 1; 385# x3 x3; 325# x 3 x 3 (speed)
Shrugs 315# x 10 x 2
circuit:
BOR 155# x8 x 3
SLDL 205# x 8 x 3
rev grip pulldowns ?? x 8 x 3

9/25
//box squats 365#x3x3
GMs, straight legs, 225# x10 x 3
russian twists, 3 sets of 10
20 minutes cardio

10/2
coan/philipi week 6
sumo DL 135# x 5; 225# x 3; 315# x 1; 365# x 1; 420# 1 x 2 (these felt difficult, which isnt good!)
speed sumo DL 335# x 3 x 3
shrugs 315# x10 x 3
circuit:
BOR 165# x 8 x 3
rev grip pulldown ?? x 8 x 3
hammer curls 30#s x 8 x 2; 35#s x 8
30 minutes cardio
saw the most idiotic thing in the gym today. guy about my size loads up with bench press with about 600#. Lifts up his legs and then barely lifts the bar up, puts it down, does it again a few more times. rinse and repeat. then incline, loads it up with more than 300#, just lifts it off and does about a 2 inch rep and is almost unable to rerack it. me and another guy run over to help him and he manages to rack it. then decides to do it a few more times. guy in the gym says he comes in and does that in the gym all the time.

Let me whole heartedly advice you AGAINST doing the 12/10 meet in Edison. It is the worst run, worst judged, worst planned meet in the United States. We will NOT be attending this year after a complete joke of a meet there earlier this year. Save your money and your time and find another meet. APA Edison is complete garbage.

wow that sucks. actually the first meet i did with them a few years ago (i think their first meet) was very poorly judged, and i will take your word for it tone.
coan bench week #6
bench 235# x 5 x 2
incline 190# x 5 x 2
circuit, 3 sets of each:
face pulls x 10
dips BW x 10
overhead rope triceps x 10
30 minutes of cardio
guess i'll find another meet!

welp WNPF is also having a meeting on Dec 10 in NJ. looks like i'll give that one a go instead!

10/7
completely dead today, no energy. kept it short because i was shot.
paused // box squat 385# x 3 x 2 (at least thats a box PR)
circuit: standing cable abs, hip abudction, calf raises, 3 sets of 10 each
30 minutes of cardio