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Training With Ed Coan
 

jacob-1310
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Join date: Apr 2011
Location: Australia
Posts: 633

CSEagles1694 wrote:
jacob-1310 wrote:
awesome shit as usual.
Whats Goals for the squat?

Have you decided whether your gonna compete in bbin yet? (no homo)


Goals for the squat, let's see:

> By August 2012 - 405
> By end of senior year (June 2013) - 455
> By graduating college (May 2017) - 600-650

Deadlift:

> By August 2012 - 455
> By end of senior year (June 2013) - 525
> By graduating college (May 2017) - 650-700

Lofty goals, I know, but I think I can do it. A bench mark I'm looking for is a 1,600 RAW total by the time I graduate from college. I'd like to be one of the top ranked 220 RAW lifters in the country, if not the world. Or, I might think about going single-ply mid-way through college or something. I don't know. We'll cross that bridge when we get there. Gotta milk this as long as I can.

As far as the bodybuilding show, probably not :( As much as I would love to, I just don't think it's feasible.

CS


i think they are reasonable goals tbh. You should be able to milk coans style forever. Hasnt he been running it for his entire lifting career? (not 100% sure about that, just remember him saying something along those lines in his extreme powerlifting dvd).

How come it isnt feasible? not enough time etc?

x2 on spar4tees comment also.

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jake_j_m
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Join date: Mar 2008
Location: England
Posts: 3329

The way your training going and the fact your traning with Coan may even see you meet or come close to those goals sooner then you may think!

Around 1600~ raw total is excellent though regardless of weight class, but especially at 220. If your not scared to get up to 240+ then come back down you'd have a great shot at it. I too want to raw total 1500-1600~.. as long as it takes.

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spar4tee
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Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9947

My goals for this year alone put me at 1700# total and it looks I'll be hitting those numbers early.

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

jacob-1310 wrote:
CSEagles1694 wrote:
jacob-1310 wrote:
awesome shit as usual.
Whats Goals for the squat?

Have you decided whether your gonna compete in bbin yet? (no homo)


Goals for the squat, let's see:

> By August 2012 - 405
> By end of senior year (June 2013) - 455
> By graduating college (May 2017) - 600-650

Deadlift:

> By August 2012 - 455
> By end of senior year (June 2013) - 525
> By graduating college (May 2017) - 650-700

Lofty goals, I know, but I think I can do it. A bench mark I'm looking for is a 1,600 RAW total by the time I graduate from college. I'd like to be one of the top ranked 220 RAW lifters in the country, if not the world. Or, I might think about going single-ply mid-way through college or something. I don't know. We'll cross that bridge when we get there. Gotta milk this as long as I can.

As far as the bodybuilding show, probably not :( As much as I would love to, I just don't think it's feasible.

CS


i think they are reasonable goals tbh. You should be able to milk coans style forever. Hasnt he been running it for his entire lifting career? (not 100% sure about that, just remember him saying something along those lines in his extreme powerlifting dvd).

How come it isnt feasible? not enough time etc?

x2 on spar4tees comment also.


I'm almost positive that he's been running this type of program forever, and I think he still does.

As for the bodybuilding show, time is of the essence with this one. The way I would want to do it, it would take almost 9 months for the whole shabang.

CS

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

spar4tee wrote:
My goals for this year alone put me at 1700# total and it looks I'll be hitting those numbers early.


Shit, man, can't wait to see it on PLwatch.com.

"spar4tee" totals 1,700 RAW.

CS

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

jake_j_m wrote:
The way your training going and the fact your traning with Coan may even see you meet or come close to those goals sooner then you may think!

Around 1600~ raw total is excellent though regardless of weight class, but especially at 220. If your not scared to get up to 240+ then come back down you'd have a great shot at it. I too want to raw total 1500-1600~.. as long as it takes.


I'm thinking that 242 would be the highest that I would go. I gotta be able to run a few miles without dying in college during ROTC, so that's another issue.

Another thing that might come up is the drugs. I wouldn't be afraid to take anything, but I would like to do this without the use of AAS, if possible. I would just use it as a last resort.

Like I said, I'm totally pro-AAS, as long as you're not some dumbass teenager who wants a big pair of biceps.

CS

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Haha, it's funny because Ed holds a lot of the records at 220 RAW for bench and deadlift.

CS

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jake_j_m
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Join date: Mar 2008
Location: England
Posts: 3329

CSEagles1694 wrote:
jake_j_m wrote:
The way your training going and the fact your traning with Coan may even see you meet or come close to those goals sooner then you may think!

Around 1600~ raw total is excellent though regardless of weight class, but especially at 220. If your not scared to get up to 240+ then come back down you'd have a great shot at it. I too want to raw total 1500-1600~.. as long as it takes.


I'm thinking that 242 would be the highest that I would go. I gotta be able to run a few miles without dying in college during ROTC, so that's another issue.

CS


Ah yes, there's a few insane examples of military guys being crazy strong pound for pound even just on this site, so I'm sure you'll be cool.

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

jake_j_m wrote:
CSEagles1694 wrote:
jake_j_m wrote:
The way your training going and the fact your traning with Coan may even see you meet or come close to those goals sooner then you may think!

Around 1600~ raw total is excellent though regardless of weight class, but especially at 220. If your not scared to get up to 240+ then come back down you'd have a great shot at it. I too want to raw total 1500-1600~.. as long as it takes.


I'm thinking that 242 would be the highest that I would go. I gotta be able to run a few miles without dying in college during ROTC, so that's another issue.

CS


Ah yes, there's a few insane examples of military guys being crazy strong pound for pound even just on this site, so I'm sure you'll be cool.


I hope to be like HolyMac. He's an infantry officer and he's jacked. WIN.

CS

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Saturday, April 14, 2012 - Back & Biceps

Warm up
1) PVC roll back
2) Lots of stretching
3) A shit ton of shoulder stuff

Pull ups
1 X 9 X BW* +1 rep PR.
1 X 7 X BW
1 X 6 X BW
1 X 4 X BW
1 X 4 X BW
1 X 6 X BW

Wide-grip Low Cable Rows
3 X 12 X 70

Hammer Strength Low Row Machine
3 X 12 X 55

EZ Bar Curls
4 X 10 X 50* volume PR.

Incline Dumbbell Curls
3 X 10 X 20s

Machine Preacher Curls
3 X 12 X 40

Double Cable Curls
3 X 12 X 15

ENDING NOTES: Not a bad workout. Banged out 1 more pull up than last week, so that's progress. I'm going to try and do 10 next week. I'm gonna start shooting for 36 reps in as few sets as possible, now. Maybe 6 sets of 6. I don't know, I'm still going to try and get as many as possible in the first set and just go from there.

Biceps are still nice and pumped, so they're looking to grow nicely. Overall, another solid workout. I like where this is going.


CS

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jake_j_m
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Join date: Mar 2008
Location: England
Posts: 3329

CSEagles1694 wrote:
I hope to be like HolyMac. He's an infantry officer and he's jacked. WIN.

CS


Yes, HM definitely comes to mind when thinking of military and jacked.

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

I've come to the conclusion that 98% of the people you talk to about lifting and becoming strong just talk out their ass. The truth is, they're not going to do what they say they will. They're not going to get "jacked", they're not going to get "big", and they're not going to get "strong(er)." The truth of the matter is, they're not going to do anything. They're going to look for the easy way out. They're going to try the newest and most powerful pre-workout supplements on the market. They're going to try and take steroids at 18 years old because they think that they've reached their genetic limit.

Wanna know what I say to those people? "Fuck off and get out of the way, because I have shit to take care of." I don't want to see you on your phone, texting your girlfriend every 10 seconds while I'm in here trying to become better. That's what separates me and you. I'm the one who has the balls and the wherewithal to go follow through with my plan. I'm the one who has the extraordinary resolve to get through and push through whatever obstacles may stand in my way. Not you.

Most of the people you see in the gym today will look the same way 6 months from now. It's not too often that you come across somebody who has the heart and the dedication that it takes to become the strongest possible version of themselves. They're going to quit when it gets hard or it gets too hard. Fuck them. They're just in the way. If you're going to become legendary, then you have to leave a legacy where ever it is that you decide to go. Become something great and unordinary. Don't be the guy that looks the same and hasn't put a pound on his total in 2 years because you "don't feel like it." Be different. Be better than everybody else.

CS

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jacob-1310
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Join date: Apr 2011
Location: Australia
Posts: 633

CSEagles1694 wrote:
I've come to the conclusion that 98% of the people you talk to about lifting and becoming strong just talk out their ass. The truth is, they're not going to do what they say they will. They're not going to get "jacked", they're not going to get "big", and they're not going to get "strong(er)." The truth of the matter is, they're not going to do anything. They're going to look for the easy way out. They're going to try the newest and most powerful pre-workout supplements on the market. They're going to try and take steroids at 18 years old because they think that they've reached their genetic limit.

Wanna know what I say to those people? "Fuck off and get out of the way, because I have shit to take care of." I don't want to see you on your phone, texting your girlfriend every 10 seconds while I'm in here trying to become better. That's what separates me and you. I'm the one who has the balls and the wherewithal to go follow through with my plan. I'm the one who has the extraordinary resolve to get through and push through whatever obstacles may stand in my way. Not you.

Most of the people you see in the gym today will look the same way 6 months from now. It's not too often that you come across somebody who has the heart and the dedication that it takes to become the strongest possible version of themselves. They're going to quit when it gets hard or it gets too hard. Fuck them. They're just in the way. If you're going to become legendary, then you have to leave a legacy where ever it is that you decide to go. Become something great and unordinary. Don't be the guy that looks the same and hasn't put a pound on his total in 2 years because you "don't feel like it." Be different. Be better than everybody else.

CS


Time to view another sexy woman.

The commercial gym manager obviously told you not to " DROP THE WEIGHT" or use chalk! lolol

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Looking for that big 3 hundo bench tomorrow. I have a feeling that Ed is going to cut me off at 295 haha! It's only 5 lbs! But, I'll take what the man gives me. I'm just dying to hit 300, and then 315, too. We'll see how it goes. Gotta get pumped. School can take a back seat for a day, I got shit to handle under the bar tomorrow.

CS

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SamMcLoughin
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Join date: Oct 2010
Location: Ireland
Posts: 514

CSEagles1694 wrote:
The truth of the matter is, they're not going to do anything. They're going to look for the easy way out.
CS



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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Tweaked my ankle in gym class today. It isn't swollen or bruised, which is good. Gonna take some ibuprofen or a vic and ice the shit out of it before I leave for the gym.

CS

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9947

I don't ice inflammatory sites.

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jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

Possibly putting up a 300 bench while you still have "gym class" is ridiculously unfair.. I've not had that for nearly 5 years!

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xjusticex2013x
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Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 2613

I think you might have 315 right now.

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CSEagles1694
Level 1

Join date: Nov 2009
Location: Illinois, USA
Posts: 2724

Monday, April 16, 2012 - Fucking Smash PRs Day: Part III

Warm up
1) PVC roll everything
2) Lots of stretching
3) Lots of shoulder work

Flat Bench
2 X 6 X 135
1 X 3 X 185
1 X 2 X 210
1 X 1 X 235
1 X 1 X 265
1 X 1 X 295* +10 lb. PR.
1 X 1 X 305* +40 lb. all-time PR. Best previous 1RM was 265.

NOTES: God damn. I did it. I finally hit my first 300+ bench. Wasn't easy by any means, but it went up. Last warm up set was kinda slow. Went up to 295, and I could've sworn that the bar was empty. I could've doubled it if I wanted to. Pretty much flew off the chest. As soon as I was about 3" off the chest, I thought to myself, "This shit's going up." And it went up fast. Next set, I called for 305. The bar was loaded and I was up. Unracked it, squeezed the bar as hard as I possibly could, brought it down to my chest, and got it off. About 4-5" off the chest, I started to stall, but my mental balls kicked in and I grinded it out. That shit must've lasted for a good 10 seconds before I locked it out. Mission complete.

Paused Close-grip Bench Press
1 X 1 X 250
1 X 1 X 265* +15 lb. PR.
1 X 1 X 280* +30 lb. PR.

NOTES: 250 - flew off the chest. 265 - even faster. 280 - same as 265. I probably had 290 in me. That is all.

Low-incline Dumbbell Flyes
3 X 20 X 20s

One-arm Triceps Pushodwns
3 X 15 X 25 overhand
3 X 15 X 25 underhand

ENDING NOTES: Well, what's there to say? I did it. Goal accomplished. Starting the training cycle all over again next week. Going to look for 335 at the end of this one. Looks like I'm going to meet my goals, after all, assuming I don't fuck up. Wish me luck, I'm gonna need it.

CS

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jacob-1310
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Join date: Apr 2011
Location: Australia
Posts: 633

congratulations on that bench. Did you film it?

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spar4tee
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Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9947

Good work

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SamMcLoughin
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Join date: Oct 2010
Location: Ireland
Posts: 514

The way you talked about work, I assumed you were older.

Congrats on the 305lb bench, I should step mine up.

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jake_j_m
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Join date: Mar 2008
Location: England
Posts: 3329

Real awesome work, congrats. I'm hoping for similar success when I run Coan for my bench!

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spar4tee
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Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9947

I might run it for my CG.

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